New Workout Routine

[wombat_revenge]

So here I am again trying to get into shape... This is my new routine for the remainder of winter/spring. If you know more about lifting than I do (and that's not hard) please comment. I'm trying to consolidate Wednesdays to do less exercises but be equally effective. I'm doing 3 sets of 5 reps, adding one rep a week until I'm doing 10 reps,

Comments

[prenna]

This isn't a bad routine and your game plan seems pretty sound. What exactly do you mean by get in shape? What are your specific goals? If you don't have any you should make some for motivational and progress monitoring purposes.

Now I personally don't use those isolated exercises. When I weight train I lift only three times a week and do compound exercises (lifts that work multiple muscle groups). My favourite lifts are the powerlifting big 3 (deadlift, squat, benchpress) and the overhead press. These lifts mean that you're actually spending less time lifting but you're working a lot of your body all at once.

One thing I would say about the routine you've listed is that you should work your abs more. Your abs are where most of your strength should be coming from and they're able to be worked more frequently than other muscle groups.

Like you said though you're just starting out so it really is a matter of finding what works for you and what you enjoy.

[wombat_revenge]

Specifically I want to lose 20 pounds of body fat (I'm getting body fat calipers next month to actually calculate out the target percentage)

Aside from this my main goal is consistency. I want to lift regularly because I know how inconsistent I am when keeping up with exercise.

I want to build some mass and improve tone cosmetically. As performance goes, I want improved resistance to fatigue when I play sports and the strength to do handstands. Actually, most of the performace goals I have have to do with Capoeira and being able to have the strength to do certain maneuvers at all. I wouldnt call these goals however as I don't have anything specific to track them.

As far as the abs, that's something I'm researching... I don't know many good ab routines. Right now I'm a little intimidated by the deadlift, mostly because my back spasmed as I was doing that motion lifting a baby this weekend.

[prenna]

Specifically I want to lose 20 pounds of body fat (I'm getting body fat calipers next month to actually calculate out the target percentage)

Cardio! Long jogs/cycle/swim and interval training.

Aside from this my main goal is consistency. I want to lift regularly because I know how inconsistent I am when keeping up with exercise.

Join the club. I'm shockingly slack with it.

As far as the abs, that's something I'm researching... I don't know many good ab routines.

For abs I'd use the tail-end of this, in fact the whole of that workout is great GPP work (General Physical Preparedness).

Right now I'm a little intimidated by the deadlift, mostly because my back spasmed as I was doing that motion lifting a baby this weekend.

That's most likely to be a form problem rather than a particular weakness for the technique but yeah, you should still take it easy.

[wombat_revenge]

I'm actually doing a fair amount of cardio by going out salsa dancing almost every other day anymore. Plus, last time I was into lifting exclusively I lost alot of body fat. I hope it works again.

[caillte]

ok, if your back is spasaming when you're lifting, you need to work that more. and you have nothing for your lower back at all which is very veryvery very bad. the excersises for your lower back will also work your abs a little as well. and a good "core" work-out (your abs, lower back, mid back and glutes) are Pilates. a tape or a class for that is very helpful. plus, when are you doing cardio? need to do that at least three times a week, especially if you want to lose body fat percentage

[wombat_revenge]

HEY! It's good to hear from you again
:)

Actually, I'm totally with you on the lower back thing. The site I was looking at today didn't cover the lower back much but I've got some books at home. I wang to get a good core because god knows mine is flabby right now.

I'll try the recommendations.

How are you doing otherwise?

[caillte]

I am doing fabulous! I'm still with Dan, looking forward to Valentine's Day...he has something special planned and won't tell me. tee hee. I got layed off from Chesapeake Knife and Tool, but I'm working as a n intern at a small local accounting firm in town and going to classes. I'm going to test for my purple belt in Tae Kwon Do, Hap Ki Do and yellow belt in Gum Do on saturday.

I have this journal up which does have a pic of me and Dan if you haven't seen it already, I also have dawn_of_thorns as my creative journal that I update on occasion.

one bad thing is I tore a muscle in my hamstring. I'm curently doing PT to try and fix the problem, but as it is right now, it hurts like a mofo.

slightly OT

[killertatertots]

what do you know about taekwondo and/or judo?

Re: slightly OT

[wombat_revenge]

I used to take taekowndo a while back
I'm technically a greenbelt though i haven't practiced in ages.

I know some fundamentals of judo (more like of philosophy and approach than technique) but the closest I've come to it is Aikido.

What did you need to know?

Re: slightly OT

[killertatertots]

Just what they are/what the difference is between them in practice, that sort of thing, to see if I would be interested in either once I move back to the city.

Re: slightly OT

[wombat_revenge]

There's a big difference between Judo and Tae Kwon Do