Help with my wifes routine ( she will pick up messages)

[dbay]

Both my wife and I are 41 years old and having the normal issues of that age bracket. Why we are writing here is that she has not been able to get sore and feels a lack of results after 4 months of intense training. I work out with her and know that she has been giving this 110%. I can not think of any logical reason for her not seeing results and or feeling the soreness leading to results.

Her Info:
5 6' 140 lbs on the stronger and muscular side ( naturally). She is starting all workouts with 1 hour of cardio and we split out body parts into 3 days. I have tried light weights w/high reps and heavy weights with lower reps. She still is not sore and or seeing results. We are on month 4. I will have her sign back and look for response's suggestions. I would add her diet is decent and water intake is at a good level.

Example:
Here is her last chest workout.
Bench
45- 15 reps
55- 12 reps
75-10 reps
105- 8 reps

Incline
45 - 15
65- 12
85-10
105- 8 reps

Fly's (incline dumbbell)
20 lbs - 15 reps
25 lbs - 12 reps
25 lbs - 12 reps
30 lbs - 10 reps

Decline Bar
45lbs 15 reps
55lbs 12 reps
65lbs 12 reps
95lbs 8 reps

Arms:
Tri Pull Downs
50 lbs 15 reps
60 lbs 12 reps
70 lbs 10 reps
70 lbs 9 reps

Behind the back
35 dumb bell 15 reps
" " 12 reps
45 dumb bell 10 reps
45 dumb bell 09 reps

Close Grip
45 lbs- 15 reps
55 lbs - 10 reps
55 lbs - 08 reps

Sits ups
200 through out the work out

Any suggestions? Again thanks and her name is Joy she will take it from here.

RGS

 

[jenscats5]

So have you both been doing the same workout together?? If so - have you varied it after 4 months, or has it been the same during the last 4 months??

And what exactly are her goals?

 

[the-short-one]

So have you both been doing the same workout together?? If so - have you varied it after 4 months, or has it been the same during the last 4 months??

And what exactly are her goals?

also - describe "decent". if she's trying to lose fat, her calories/macros would be a lot different than if she was trying to add muscle. you can't gain any strength/muscle on a low/no carb diet...

 

[scorpiogirl]

I'm assuming if you want to be "sore", your trying to gain some muscle or increase your lean mass?

1) Decrease the reps to 10 at max

2) Increase the weight if you can do more than 10

3) How is your form?

4) Are your reps slow and controlled?

Also, 1 hour of cardio is too much when combined with training unless your a competitor. In fact, 1 hour is too much anytime IMO (unless competing). If you can, do cardio in the AM and weights in the PM. If you can't do that, move cardio to after weights and 30 min should be plenty.

 

[dbay]

From Joy some answer to your questions:
So have you both been doing the same workout together?? If so - have you varied it after 4 months, or has it been the same during the last 4 months?? Yes we have tried light weights and heaver routines and both dumbbell and barbell variations of routines. We are doing 4 to 5 exercises per body part and 8-15 reps.
And what exactly are her goals?
I would like to have muscular arms and a tone body. My body builds muscle fast and my stomach gives my the most problem. It in the past, weight has always come right off. The 10 to 20 lbs was never a challenge that would have taken more then one to two months or less. Add to that, I am working out harder then most times in the past.
also - describe "decent". if she's trying to lose fat, her calories/macros would be a lot different than if she was trying to add muscle. you can't gain any strength/muscle on a low/no carb diet...
From Joy: Diet might be it. I have never had to break down my diet before. I have been reading allot of your posts and will join fit day and create a journal. I have a few pictures and will post them as well. It will help tell the story. I am frustrated in that I know there is an answer. I can not thank you enough.

3) How is your form?

4) Are your reps slow and controlled?

From Joy: I will pay attention and ask others to watch my form. I feel it is good and controlled. It is always good to be reminded of both. Thanks!!

Thanks for the responses you have been kind to help and I really appreciate it. Especially with the busy schedules we all keep. I look forward to creating my journal and getting to know you all better. > Joy

 

[the-short-one]

From Joy some answer to your questions:
So have you both been doing the same workout together?? If so - have you varied it after 4 months, or has it been the same during the last 4 months?? Yes we have tried light weights and heaver routines and both dumbbell and barbell variations of routines. We are doing 4 to 5 exercises per body part and 8-15 reps.
And what exactly are her goals?
I would like to have muscular arms and a tone body. My body builds muscle fast and my stomach gives my the most problem. It in the past, weight has always come right off. The 10 to 20 lbs was never a challenge that would have taken more then one to two months or less. Add to that, I am working out harder then most times in the past.
also - describe "decent". if she's trying to lose fat, her calories/macros would be a lot different than if she was trying to add muscle. you can't gain any strength/muscle on a low/no carb diet...
From Joy: Diet might be it. I have never had to break down my diet before. I have been reading allot of your posts and will join fit day and create a journal. I have a few pictures and will post them as well. It will help tell the story. I am frustrated in that I know there is an answer. I can not thank you enough.

3) How is your form?

4) Are your reps slow and controlled?

From Joy: I will pay attention and ask others to watch my form. I feel it is good and controlled. It is always good to be reminded of both. Thanks!!

Thanks for the responses you have been kind to help and I really appreciate it. Especially with the busy schedules we all keep. I look forward to creating my journal and getting to know you all better. > Joy

ok - so she's trying to lose fat, right? You CAN lose fat and build muscle at the same time, but it's not that easy. I would suggest losing the fat first to see what you've got. Fitday.com is the right move. enter in a days worth of meals and find out where you stand. Also - post a day of meals for us here and we can make some suggestions that might help.

Also - please post stats:

age/height/weight/est body fat%

 

[jenscats5]

Diet could be the issue....may want to simply use Fitday for a few weeks while eating what you normally eat just to see what the total cals are & the macro breakdown of P/C/F....

 

[dbay]

Also - please post stats:

age/height/weight/est. body fat%

42yrs old 5 5' and 143 lbs est. body fat done at the gym 17%.
My food varies but egg whites and chicken are my two stables most days. I will work on fit day and get specific.

 

[The Shadow]

WAY too many sets.

16 for chest alone.

double the intensity and cut the sets in half

take a cllok at the shadow project sticky on this page

 

[blueta2]

and way too much cardio! She starts w/ one hr of cardio! She should cut cardio to 30 -45 mins 3 times a week, but not on lifting days!