Comments on my Workout Rountine

[alias26]

Hi,

I am interested on constructive comments about how my workout routine could be improved. I fear that I may be performing exercises in an ineffective way, or not allowing adaquate time for recovery.

I workout on a 3 day schedule. After the third day, I begin the first again without taking a day off. I am 26 years old. My resting heart rate is about 35, and I think my max heart rate is about 180-185.

(In lists below "/" means on some days one exercise or # of sets, on some days the other)

Day 1:
--Morning--
Back
*Chin-ups / Chin-up variations (2/3 sets)
*Front/Rear Pulldown / Skip (2/3 sets)
*Dumbell One Arm Row / Seated Machine Row (2/3 sets)
Laterior Deltiod
*Upright Row / Machine Laterial Raise(2 sets)
Biceps
*Barbell Curl / Machine Preacher Curl (2 sets)
*Concentration Curl / Skip (2 sets)
Quads
*Squats / Leg Press (2 sets)
*Leg Extension (2 sets)
*Lunges / Skip (1 set)
Calves
*Seated Calf Raise (2 sets)
Abs
*Machine exercises (3 sets)

--Evening--
Cycle 1 hour (Pulse =~ 125-140 bpm)


Day 2:
-- Morning --
Chest
*Dumbbell Press / Bench Press (2/3 sets)
*Inclined Dumbbell Press / Bench Press (2 sets)
*Dumbbell Flyes / Pec Deck Flyes (2/3 sets)
Anterior Deltoids
*Dumbell/Barbell Military Press (2/3 sets)
*Dumbell Front (2 sets)
Triceps
*Lying Triceps Extension (Skull Crushers) / Triceps Extension (2/3 sets)
*Dumbell Kickbacks / Skip (2 sets)
*Hamstrings / Gluts
*Leg Curl / Kneeling Hip Extension (2 sets)

--Evening--
Run/Eliptical Trainer 1 Hour (Pulse ~= 140-150 bpm)


Day 3:
Morning
--Lower Abs--
Various exercises (3 sets)

--Evening--
Cycle 2 hours, Low Intensity (Pulse ~= 100-120 bpm)

 

[casualbb]

My resting heart rate is about 35

What are you, an elephant? lol

Even marathon runners only go to 50's-ish resting heart rate.

As to your program, remove the following:

Day 1:
pulldowns, seated machine row, concentration curl, leg press, lunges, and one set of leg extension.

Day 2:
1 set of flat DB or barbell bench press, all flyes, dumbbell front, dumbbell kickbacks

I'd also suggest replacing leg curl with SLDL because your lower back needs some lovin'.

That should reduce the likelihood that you'll overtrain while keeping almost 100% of development. All you really need is one or two major compound movements in which a muscle sees significant action. The isolation stuff isn't necessary and will only cut into your neural recovery.

-casualbb

 

[MsBeverlyHills]

dude-- what are your goals?? are you trying to gain muscle mass/ increase cardio endurance???

looks like your training to be on Survivor :

 

[PolishHammer1977]

Alias,
I can not evaluate this from any standpoint. I have no basis of which to go on. What are your goals and where are you now?

 

[alias26]

casualbb,

Thanks for you comments.

This low a heart rate is not unknown in elite athletes. For example (5?) time Tour Day France winner Miguel Indurain had a resting heart rate of 28. Tennis player Bjorn Borg has a resting heart rate of 35. Presedent George Bush (who can run 3 miles in 20 minutes) has a resting heart rate in the low 40's.

I do one set of a lower back exntesion exercise on a machine about once per week. I neglected to mention this in my original post because it has an inconsistent schedule.

I notice that you suggested eliminating leg extensions. I currently toggle squats and leg extensions on different day 1's. For example squats on day 1a and leg extensions on day 1b. Are you saying it would be better to do squats on both day 1a and 1b? I do not see how this would prevent overtraining since I am doing the same number of sets, with fewer different exercises.

I also have some concerns about eliminating specific focus exercises. For example the weight exercise that makes me more sore than anything else is lunges. That is why I limit it to a single set. This makes me think that it is using muscles that the other exercises do not duplicate.

 

[alias26]

MsBeverlyHills and PolishHammer1977,

My main goals are:

1. Do not lose any aspects of my current fitness level including strength, cardiovascular fitness, endurance, etc.

2. Improve my fitness whereever possible. I would like to be able to run faster, lift greater weights, etc.

3. Maintain/Improve my appearance. I like to have very low body fat with a good amount of lean, well-defined, and toned muscles, like is common in male underwear/swimsuit models.

I am not training for a specific sport.

 

[casualbb]

Oh, well then.

I was just trying to "trim the fat," so to speak and eliminate redundant exercises. Lunges are valuable because they work the quads from a stretched position. I would keep quad sets at three or lower. So maybe one each of squat, leg ext. and lunges.

Just use your judgment. EG squat AND leg press, chins AND pulldowns?...those are basically the same movements. You might as well do the non-machine ones and get better development and balance.

-casualbb