Input on Workout Routines

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EddieK76

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So my goals are as follow

1.) Increase conditioning
2.) Lose Weight
3.) Gain muscle back

A little background on me, I'm a former HS/College athlete who tore his ACL back in the time when it was a year long recovery and a huge deal (mid 90's) Ever since then I have packed on the weight and just really haven't done much outside of the occasional basketball game.

I really want to improve the following items above.

What are some good aps to download that will give me a workout routine with weight machines? (I want to start off on those because it will give me proper lifting) and also cardio routine

I was thinking 3 days of weights and 3 days of cardio mixed in with some basketball shooting with my son.

What are some workout routines for the weight machine you recommend?

I was thinking 2 sets of 12 reps at first and hoping to increase the reps and weight as the weeks go along.

Thanks so much!
 
There is no reason for you to train 6 days to get what you need. All three of your goals can be achieved with three days of full body work with a HR range to follow. I would need more info about your current status. How much time you have, do you have a facility to train at, what is your diet? Get me this info and lets get you started.
 
jpcollins53 said:
There is no reason for you to train 6 days to get what you need. All three of your goals can be achieved with three days of full body work with a HR range to follow. I would need more info about your current status. How much time you have, do you have a facility to train at, what is your diet? Get me this info and lets get you started.
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Yes, I am working out at the YMCA. I have the time to devote on a 3 day basis but I'm always up there 6 days anyhow to have my oldest son shoot around and I know some people say do cardio separate from weights.

My diet is in a need of an overhaul, however, my living situation since we just got relocated to Chicago and was given 7 days we are stuck living with my parents whom I cook for and it makes it very difficult for me to make other stuff. However, I'm willing to do whatever it takes for me to get in better shape.
 
How old are you? How tall are you? What's your body weight? Body fat? How much time do you have per session? What are you eating daily (not calories but food)? What kind of "cardio" are you doing? What are your specific goals?
I need this info to help you in the right direction.
 
jpcollins53 said:
How old are you? How tall are you? What's your body weight? Body fat? How much time do you have per session? What are you eating daily (not calories but food)? What kind of "cardio" are you doing? What are your specific goals?
I need this info to help you in the right direction.
Click to expand...

I am 36 and 6'1. i'm roughly around 310

Per session I have roughly 1 hour to 90 minutes.

For cardio right now I'm doing treadmill couch to 5k training program. So it does some walking then running, walking then running.

My goals are to build my muscles back up to where they are actual muscle, lose weight and build stamina for basketball.

My usual food intake is

Breakfast--Sweet and Salty Nut Bar from nature valley with either a coffee or water
Lunch--Ham Sandwich/White Bread, Swiss Cheese on White Bread with water
Dinner--Depends honestly.

Throughout the day I have 2 soda pops (I know bad but I just can't cut it out...I tried for a month and it just didn't work)
 
EddieK76 said:
Machines, I'm very intimated going into the free weight room with all the other ones especially since my lifting weight is so low right now.
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Everyone who does freeweight training right starts out with very light weights on all the exercises that matter. Freeweight exercises require better focus on form than machines do, and starting out, everyone's form is craptacular, so they have to go light until they've learned the movement well enough to reward themselves with some more weight on the bar. I started squatting (freeweight exercise) seriously around about the same time that I stopped leg pressing (machine exercise) seriously. At that time, my leg press was over 300kg, and my working sets for the squat were 35kg.

There's nothing wrong with starting out on machines, and they can help you learn some basic movement patterns in a safer scenario than the barbells and dumbbells offer, but everyone is weak on the free weights the first time they do it.
 
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