My name is Eric, I have been working out casually for a few years in which time I have built some muscle mass. I am Looking for a push in the right direction and an idea of what my goals should be from the experts. I just started taking cardio seriously in the last 3 months, I haven’t been on a real set routine and was looking for a bit of guidance. My goals would be to get more definition (don’t want to be totally cut) and add a bit more size along with loosing weight and being able to run a 5k in a respectable time. I don’t plan on or want to be an endurance runner but I do like it for cardio when my legs hold up. I can do a 5k now usually in about 30 minutes.
I started using more dumbbells then the machines. I’m a little discouraged, as I don’t seem to be pushing nearly as much weight as I do on the machines and feel like I’m not accomplishing as much sometimes.(I’ll post what I was typically doing on a machine for comparison) The lb value is the size dumbbell I use in each hand.
I weighed 240 lbs when I started cardio seriously and am down to 220. I still have no idea what my goal weight should be to get more definition. I do have some definition in my arms, biceps, triceps, etc and you can see the outer edges of my abs without me “sucking it in” but I still have some belly left as well.
Age=34
Height=5 foot 10 inches
Weight=220 lbs
Waist=39 inches
Hip=40 inches
Wrist=7.5 inches
Forearm=12.5 inches
Bicep=16.5 inches
Bodyfat=22 to 25% ballpark(using pictures as a guide and calculator with above measurements)
*=Not an exercise I did much in the past so working it up
Lately my workout looks something like this:
M\W\F-
5k on treadmill in 30 minute range(I do throw some sprints in there as well, run usual pace of 6.5 to 7 for ¼ lap, run pace of 11 to 12 for ¼ lap go back to 6.5 to 7 for ¼ of a lap. I’ll do this 3 or 4 times during the 5k. Sometimes I’m not pushing as hard because of Shin splints(I do have good support shoes) but always end up with a shirt soaked in sweat.
Elliptical for 10 to 15 minutes or do various weight training exercises I can fit into this time.
T\R-
20 minute run, some sprinting as above usually end up around 2 miles. I do cardio first and sometimes don’t have as much strength for the weight training then.
Hammer curls- 3/10 (25 lbs to 35lbs) easy on low end and sometimes hard on high.
(Not used machine in a long time to compare)
*Arm raises- 3/10 (15 to 25 lbs) 15 lbs very easy, 25 lbs very hard
(Not used machine in a long time to compare)
Shrugs-3/10 (60 to 70 lbs) pretty easy
(Not used machine in a long time to compare)
Bench press-3/10 (40 to 50 lbs) still feeling my way out but this seems easy.
(Machine = 3/10 225 to 275lbs)
Fly-3/10 (15 to 25lbs) 15 lbs very easy, 25 lbs very hard
(Machine = 3/10 150 to 200 lbs)
Still use machines on the following
Triceps push-3/10 (80 to 110 lbs)-The higher weight can be a stugle)
*Military press-3/10 (100 to 130 lbs)
Seated row-3/10 (150 to 200lbs)
Ø Usually don’t do legs as they are jelly from the running, I am happy with the way my legs look as the do get a good workout between the running and the elliptical but wouldn’t be opposed to adding work on them if necessary.
Squats-3/10 (250 to 350lbs)
Calf raises-3/10 (250 to 350lbs)
I have access to:
Treadmill, elliptical, stationary bike, full set of dumbbells and adjustable bench. Machines= Seated press, seated row, military press, pull down, fly (forward & reverse), Triceps push down, Bicep curl, leg press, leg curl, Squat/calve raise.
I thank you for taking the time to read this and advice is greatly appreciated.
I started using more dumbbells then the machines. I’m a little discouraged, as I don’t seem to be pushing nearly as much weight as I do on the machines and feel like I’m not accomplishing as much sometimes.(I’ll post what I was typically doing on a machine for comparison) The lb value is the size dumbbell I use in each hand.
I weighed 240 lbs when I started cardio seriously and am down to 220. I still have no idea what my goal weight should be to get more definition. I do have some definition in my arms, biceps, triceps, etc and you can see the outer edges of my abs without me “sucking it in” but I still have some belly left as well.
Age=34
Height=5 foot 10 inches
Weight=220 lbs
Waist=39 inches
Hip=40 inches
Wrist=7.5 inches
Forearm=12.5 inches
Bicep=16.5 inches
Bodyfat=22 to 25% ballpark(using pictures as a guide and calculator with above measurements)
*=Not an exercise I did much in the past so working it up
Lately my workout looks something like this:
M\W\F-
5k on treadmill in 30 minute range(I do throw some sprints in there as well, run usual pace of 6.5 to 7 for ¼ lap, run pace of 11 to 12 for ¼ lap go back to 6.5 to 7 for ¼ of a lap. I’ll do this 3 or 4 times during the 5k. Sometimes I’m not pushing as hard because of Shin splints(I do have good support shoes) but always end up with a shirt soaked in sweat.
Elliptical for 10 to 15 minutes or do various weight training exercises I can fit into this time.
T\R-
20 minute run, some sprinting as above usually end up around 2 miles. I do cardio first and sometimes don’t have as much strength for the weight training then.
Hammer curls- 3/10 (25 lbs to 35lbs) easy on low end and sometimes hard on high.
(Not used machine in a long time to compare)
*Arm raises- 3/10 (15 to 25 lbs) 15 lbs very easy, 25 lbs very hard
(Not used machine in a long time to compare)
Shrugs-3/10 (60 to 70 lbs) pretty easy
(Not used machine in a long time to compare)
Bench press-3/10 (40 to 50 lbs) still feeling my way out but this seems easy.
(Machine = 3/10 225 to 275lbs)
Fly-3/10 (15 to 25lbs) 15 lbs very easy, 25 lbs very hard
(Machine = 3/10 150 to 200 lbs)
Still use machines on the following
Triceps push-3/10 (80 to 110 lbs)-The higher weight can be a stugle)
*Military press-3/10 (100 to 130 lbs)
Seated row-3/10 (150 to 200lbs)
Ø Usually don’t do legs as they are jelly from the running, I am happy with the way my legs look as the do get a good workout between the running and the elliptical but wouldn’t be opposed to adding work on them if necessary.
Squats-3/10 (250 to 350lbs)
Calf raises-3/10 (250 to 350lbs)
I have access to:
Treadmill, elliptical, stationary bike, full set of dumbbells and adjustable bench. Machines= Seated press, seated row, military press, pull down, fly (forward & reverse), Triceps push down, Bicep curl, leg press, leg curl, Squat/calve raise.
I thank you for taking the time to read this and advice is greatly appreciated.
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