Critique my workout please

S

solodub

0
Ok guys I have been doing this workout for about 2 solid weeks now along with eating much better, as in no more fried foods, soda, bad things lol. Please let me know if you guys would change anything, also looking for something else to do on tuesdays and thursday to go along with hiit. Thanks

Monday (legs & abs)
Squats
Dead lift
Walking lunge
Box jumps
Crunches
Leg curl
Obliques
Leg extension
Calves
Squat jumps
Fast feet

Tuesday
HIIT

Wednesday (arms)
Bench Dumbbells
Skullcrushers
Closegrip bench
Decline bench
Triceps pushback
Triceps pushdown
Forearms
Overhead throws
Preacher curls
Surgical tubing excercises

Thursday
HIIT

Friday (shoulders and back)
Bent over rows
Dumbbell press
front raises
bent over lats
shoulder shrug
arnold press
side raises
pull ups
chin ups
supine rows

Everything is typically done 3 sets of 10. I didnt include the weight I use. Thanks again.
 
What are your goals? Did you only start out 2 weeks ago? Do you have any specific needs that need to be addressed and met? Is this done in a circuit format, or straight sets? Depending on your specific situation, your needs and your goals, and how these exercises are laid out, this could, hypothetically, be the best program for you, or the worst. That said, it probably isn't as effective as it could be, and I expect you'd probably make better progress with a few simple exercises than with a long list of exercises, but there might be good reasoning for the program as it is. My point, of course, is that there's no way of knowing at this point in time because we need more info on what you're training for, and how you're tackling these exercises.
 
Yeah I should have given that info. Basically I am trying to lose weight and gain muscle. I got a desk job about 3.5 yrs ago and have been putting weight on little by little. I play mens baseball (they call it semi-pro but its not really) It is highly competitive though and I need to have strength and conditioning for that. But my main goal is to lose weight and gain some muscle definition. They are done in straight sets, all 3 days of lifting have me sweating like a pig and pretty worn out after. Let me know
 
Sadly, you can't lose fat and build muscle simultaneously. One requires a calorie deficit, the other a calorie surplus. Pick one goal and revisit your diet.
 
I dont understand how people say you cant lose weight and gain muscle. Thats crap, Ive done it. In high school during baseball conditioning I lose a good amount of weight and gained muscle, im not saying I was huge but I definitely gained muscle. I dont want to be huge I just want nice definition
 
Im 26 yrs old, im 5'-9" right now i weigh 237, male, now dont go thinking im huge but no means am i a really fat person. I have extremely muscular legs from playing catcher in baseball all my life which I still play. I wear a size 36 or 38 pant, would like to be to a 30 or 32. Any info would be great.
 
Sorry forgot abount nutriotion. I found a website that I track my food on, I put everything in I eat or drink throughout the day.
Breakfast - Banana and a Gatorade or bowl of cheerios with fat free milk and apple juice
snack - usually eat some fruit or vegies (apples, carrots, celery)
Lunch - Sandwich with whole gran white bread with turkey, ham, cheese and some pretzels
snack - fruit or veggies again
Dinner - some type of meat (either chicken or steak, small amount of rice or potatoes and a vegetable and salad.

Ive kept my calorie count under 1800 calories so far and been ok
 
Its called myfitnesspal.com. What can I eat that has alot of protein in it? I cant do protein shakes unfortunately I had a very bad experience with them and can no longer use them. So your basically saying do a fullbody workout 4 times a week, instead of concentrating on certain muscle groups each day? What about the HIIT, should I still do that?
 
solodub said:
I dont understand how people say you cant lose weight and gain muscle. Thats crap, Ive done it. In high school during baseball conditioning I lose a good amount of weight and gained muscle, im not saying I was huge but I definitely gained muscle. I dont want to be huge I just want nice definition
Click to expand...
Reread my post. I didn't say you couldn't lose weight, I said you can't burn fat and build muscle. The OP is no longer a beginner, so whether you believe it or think it's crap it is not possible to do as a natural athlete. Trust me, the weight you lost was fat and water, and the reason you appeared to gain muscle is because you got leaner. As has been posted, once you have gotten past the beginning stages of weight training, it can't be done. Losing fat requires eating under your BMR. Synthesizing new muscle requires eating over your BMR. You can't do both simultaneously.
 
when i was working out regularly, i did 4 / week, Mon, Tue, off Wed, Thu, Fri, off the weekend. Allows for a good break to avoid overtraining.
 
Ok so the person who posted about the differences between gaining muscle and losing fat, thank you I see what you mean. I didnt technically get bigger, but i got leaner and im sure stronger and saw the muscles more. So will my program now do that for me? All i want to do is lose weight and look leaner. Once I get there maybe then I will try and gain muscle mass big time.
 
I took a quick look at that website, so essentially I will only be doing 4 or 5 excercises a day? I dont see how thats better than what I do now? Am I correct in saying this?
 
Ok I think I misunderstooad what to do. Basically it lists 4 different variations of a full body workout, then below that are links you can click. I need to pick an excercise in each of those links then create a workout off of those. Correct? So instead of neutralizing certain muscles each day do the same full body workout mon,wed,fri?
 
OK how does this look? I was a little confused because inside each link are the different muscle types, do I choose an excercise for each muscle type as well?
Walking Lunge
Dead Lift
Calf Raises
Bent over row
Upright row
Bench press
Shoulder Press
Dumbbell curls
Kickbacks
Ball Crunch with weights
Obliques
Forearms
 
Ok i am also going to add to that box jumps and something i call fast feet, basically using a 8" box up and down with both feet, one at a time (like stairs). I feel now that i really look at it, that doing this 3 times a week will be much better workouts.
 
So I did the full body workout today, and it was definitely a good workout, I did everything on the list above except for forearms, I decided those werent needed and I will get those doing the surgical tubing excercises I do on Tues and Thurs. I was a little sore afterwards but not bad, guess we will see how I feel the next couple of days. Any advice on the new program would be great. Also can you give me some advice on eating? I know the whole thing goes you lose weight by burning more calories than you eat, according to a calculator I found online, to maintain my weight I need to eat 3400 or so calories. Thats using 2229 calories times 1.55 for moderate workouts 3 to 5 times a week. Right now I am eating between 1700 and 2100 calories. I just need good ideas for breakfast that are quick. Are cheerios good? Toast with a piece of cheese? Banana? Any help would be great
 
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