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watevrpal
New member
Ok first off let me give some background info as to help explain my workout.
I am 38 220lbs a off and on again workout type of guy. I have been running every day for about the lsat year but I am starting again with the weightsand I am going to stick with things for a while. my max bench is 225 for 2 reps and my leg press max is 4-45's on each side for around 5 reps.
I am also in the army so let me first say that me being in the army might explain the aerobic portion of my workout. Anyone who has ever been in the army knows that they grade fitness off of running.
My goals are to lose some BF and increase my leg press and bench press as much as possible along with smaller gains with the rest of my body.
ok here is my current workout plan. I am looking to improve it to help me acheive my goals so any ideas would be greatly appreciated.
Mon- flat bench 5 sets of max weight starting out with 135 and moving up to 205 on my last set.
3 sets of incline with a similar progression but maxing out around 175.
then I kill my bi's with 7 sets with a olympic bar with 25's
then run 3 miles on tread mill at 7MPH
tue- tri's leg, press. dips then VO2 max TNG or sprints on the tread mill at 9 MPH for 2.5 miles
wed- 4 mile run on treadmill
thur- repeat monday except Interval TNG on the treadmill
Fri-repeat tuesday with interval tng on treadmill
sat and sun off
Now Being in the army i need to be able to run and when you are my age I need every bit of TNG for that event i can get.
A question I have is should I run before I lift weights of wait until after?
OK so now go ahead and pick it apart so I can fix it.
I am 38 220lbs a off and on again workout type of guy. I have been running every day for about the lsat year but I am starting again with the weightsand I am going to stick with things for a while. my max bench is 225 for 2 reps and my leg press max is 4-45's on each side for around 5 reps.
I am also in the army so let me first say that me being in the army might explain the aerobic portion of my workout. Anyone who has ever been in the army knows that they grade fitness off of running.
My goals are to lose some BF and increase my leg press and bench press as much as possible along with smaller gains with the rest of my body.
ok here is my current workout plan. I am looking to improve it to help me acheive my goals so any ideas would be greatly appreciated.
Mon- flat bench 5 sets of max weight starting out with 135 and moving up to 205 on my last set.
3 sets of incline with a similar progression but maxing out around 175.
then I kill my bi's with 7 sets with a olympic bar with 25's
then run 3 miles on tread mill at 7MPH
tue- tri's leg, press. dips then VO2 max TNG or sprints on the tread mill at 9 MPH for 2.5 miles
wed- 4 mile run on treadmill
thur- repeat monday except Interval TNG on the treadmill
Fri-repeat tuesday with interval tng on treadmill
sat and sun off
Now Being in the army i need to be able to run and when you are my age I need every bit of TNG for that event i can get.
A question I have is should I run before I lift weights of wait until after?
OK so now go ahead and pick it apart so I can fix it.
