Help Me Out

[Burning Rage]

Well,
I started lifting weights when I was around 12 and got pretty strong when I was 14, I was 5'7", 195 pounds solid. Then I met a girl and lost focus on training. So I stopped all together. Then I picked up smoking and that totally screwed me over. Now I'm 19 years old and over weight. I'm 5'8" (never quite grew after 8th grade) and I'm 192 pounds soft. Some areas retain quite a bit of muscle. Well, I always keep on saying I'll start back tomorrow. It's always tomorrow. Well I'm tired of this tomorrow crap. I'm sick of it. Sick of my habits so I'm starting back tomorrow at 5 AM. I used to follow the weider high set system, but I remember I reached a huge plateau. So I'm going to try a new system of training. No it's not really HIT. Maybe it is for the first few routines, then he has you doing higher sets and insane workouts at the end of the book. The book is Keys of Progress, by John McCallum. It recieved good reviews at Amazon. I've been skipping through it and it's quite entertaining. So here's the first routine. I added the cardio sessions and the diet.

Mon/Wed/Fri
Behind The Neck Press 2 x 12
Bent-Over Rows 3 x 15
Bench Press 3 x 12
Barbell Curls 1 x 10
Squats* 2 x 15
Pullovers* 2 x 20
Stiff-Legged Deadlifts 1 x 15
Leg Raises 1 x 25

Tues/Thurs/Sat
Cardio x 30 minutes

DIET
3600 calories
360 grams of carb per day
315 grams of protein
Fat 100 grams of health fats (like EFAs, Omegas...etc)

Goals are to gain back some strength and perhaps get rid of some fat. Not going on a full fat burning routine. Just trying to gain back some strength and to burn some fat in the process. I think if I was around 175 pounds, I'd shredded. So I'm looking to get back down to 180-185 pounds. Believe it or not, my family can lose/gain weight quick. My dad lost 20 pounds in two months believe it or not. And it was fat, because he went down hella pant sizes. He went on a no carb diet, because of his diabetes. I think I would absolutely crash on it. So I just plan on taking in low glycemic carbs. So tell me what you think and offer suggestions of you have any.

 

[Legion Kreinak]

Personally, I think it sounds good. Go for it, see how you like it. If you make good progress within a month or two you'll be fine. Just keep everything in moderation, drink plenty of water, and eat healthy. Eggs, peanutbutter, Tuna (YUMM), Chicken Breasts, and of course get some sort of protein powder supplement.

 

[Burning Fury]

Changed the Routine

I actually explored more of the book and decided on something else. The first routine I posted is mainly for bulk, without the cardio (I just added that to lose some). I'm going to try a fat burning routine and see how it goes. It's 2-3 months long, with two different workouts.

Routine 1 (4-8 weeks)
Warm Up: Cardio 10 minutes

Group 1*
1. Squats 3 x 12
2. Crunches 3 x 25
3. Curls 3 x 10
4. Seated Twists 3 x 25 (each side)
5. Wrist Curls 3 x 15 (each side)

Rest 1 minute

Group 2*
1. Incline Press 3 x 10
2. Decline Crunch 3 x 25
3. Rowing 3 x 12
4. Oblique Crunch 3 x 25 (each side)
5. Calf Raise 3 x 15

Rest 1 minute

Group 3*
1. Back Extension 3 x 12
2. Leg Raise 3 x 25
3. One-Arm Shoulder Press 3 x 10 (each side)
4. Side Bend 3 x 25 (each side)
5. Close Grip Bench Press 3 x 10

Cool Down: Cardio 10 minutes

* Do one exercise right after the other without a rest period until 3 sets of each exercise is complete in each group.

DIET: Anything, except foods that have carbohydrates. Only eat 3 meals a day, morning/noon/ evening.

I think that this would get my endurance back up and help me shred quickly. That's just the first routine. I'll post the second one when I get there. On a hard set of squats I know my heart is jumping all around. Then a few minutes later it's back to normal. That's the way it is with weight training. By doing this type of training it's cardio with weights.

I'm sitting at 195 pounds right now, goal is to get down to 180 in a month. Just a goal. By the first month if I only get down to 185 I'll still be happy. This workout is by John McCallum, a popular writer for fitness magazines. His era was back in the 70s.

 

[DrBones]

Wow.. that routine sounds kind of interesting...
I think I would be puking from the ammount of volume in that workout tho...
Especially with the squats.. I'd be seeing double!
Ryan