tell me what you think of my workout??

[watevrpal]

my goals to lose some weight while i am gaining my strength back. I am in the army so i run regularly now i am implementing weight training with my runs.

Mon- Flat bench press 4 sets, incline bench press3 sets followed by 3 sets of push ups, 6 sets of curls. 3 mile treadmill run

tue- shoulder press 3 sets, triceps extensions 3 sets, 4 sets squats. 3 mile treadmill run

wed- off

thur- repeat mon
fri- repeat tue

sat off
sun off

so let me know what you experts think? thanks

 

[VitoCorleone]

deadlift? clean? push press?

 

[NJL52]

Horrible. Read the stickies before asking for help please...

 

[SouthernLord]

Wow.... You are putting a lot of stress on your shoulder girdle with all of that pressing. How is your posture? The stickies will help.... I would try and at least balance out my pressing with equal amounts of pulling on the same directional plane. Thank you for your service to our great country.

 

[watevrpal]

You guys are right my workout sucked. I am planning on implementing the beginners 3x5 workout for a month then upping it to the intermediate 3x5 program. Thanks

 

[NJL52]

You guys are right my workout sucked. I am planning on implementing the beginners 3x5 workout for a month then upping it to the intermediate 3x5 program. Thanks

Don't aim for a timespan. Adjust for the results you get. If your weights stop increasing for a few weeks then judge yourself. Is your body exhausted and overtrained, or do you think your body has advanced to the point where you need more taxing workouts? Although it is hard to tell for a beginner, I'd post and ask us when you reach this situation.

By the way, what are your current statistics? Age, height, weight, maxes, goals.

Lastly, for new trainees, the best tip I can give is to order Starting Strength by Mark Rippetoe. It is where the 3x5 comes from. I have been training for 7 years and ordered it one year ago. The best 30 dollars I have ever spent.

Good luck.

 

[silverskyline]

As a Personal trainer and a Marine, I would reccoment you work your lats and back some, your hitting all your vanity musscles. Make sure you are switching up the types of work outs for each musscle group as well for instance dont just do one type of curl all the time, incorporate hammer curls, beer drinkers, over head cable curl, rope curl, incline curl etc etc etc. Also you are only leaving out decline press which will focus on your under pec to get some good defination. What about the rest of your legs???

remember one thing spot training does not exist for weight loss, is you want to loose some weight plyometrics are great, and a very effective was is to do a lot of your excercises on a boyouso ball or stability ball when you incorp. balance into weight training you get a great work out!
Other than that it seems you have your antagonist and agonist musscles working effectivly
Good luck let me know how I can help

 

[watevrpal]

Don't aim for a timespan. Adjust for the results you get. If your weights stop increasing for a few weeks then judge yourself. Is your body exhausted and overtrained, or do you think your body has advanced to the point where you need more taxing workouts? Although it is hard to tell for a beginner, I'd post and ask us when you reach this situation.

By the way, what are your current statistics? Age, height, weight, maxes, goals.

Lastly, for new trainees, the best tip I can give is to order Starting Strength by Mark Rippetoe. It is where the 3x5 comes from. I have been training for 7 years and ordered it one year ago. The best 30 dollars I have ever spent.

Good luck.

I have been in the military for 18 years so i am not entirely new to weight training. it has just been about 2 years since i have done anything other than push ups and situps. however i do run areound 12-15 miles a week.

my current stats are as follows.
Age-36
weight -215
height- 6 ft 2
Bf% around 16-18

My goals are to basically just tone down lose a few pounds and increase my strength. right now after not having worked out in over 2 years my max bench is 185, strange thing is i can do 80 pushups in 2 minutes and my max squat is around 225. would really like to increase those max's to the 300 range.

Also what i have done is to run 2 miles after my workouts on m-w-f and 3 to 4 miles on tue-thur. i am supplementing my breakfast with myo plex and eating good lunch and dinner.

One thing i have noticed is after i do my 3x5 workout i seem like i need to do more. not entirely fatigued. however i have noticed the initial muscle burn and soreness that is associated with the 3x5. any thoughts would be appreciated. thanks

 

[beerdrinker]

If you started your weights low enough, the 3x5 isn't a whole lot of work...at first. But since you are adding weight every single workout, it becomes a beast pretty quick.

You should be fine to add in more exercises afterwards if you want, but 8 weeks into it, you may not feel the same. I did well on the 3x5.

 

[thebadguy54]

IMO cops, swat, guys in the army, marines, firefighters etc. should train like this:
http://www.crossfit.com/