New weight schedule help!

M

MUA

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Hi guys..

Ok, in need of some desperate help. Apologises if I'm posting the wrong area. My ex created this workout routine for me. (He used to train fitness models for comps)

I've always been into weights, Not for bulking up just for keeping things tight and plump.

This is my weekly schedule: (getting really boring and too easy even with adding more reps)


Mondays:
Giant Sets 3 sets of each

- Deep heavy squats 12-15 reps 80-90lbs
- Walking lunges 18 steps with 40lbs
- dead lifts 12 reps with 50lbs
- leg curls 12 reps with 35lbs

Mid afternoon Sprints or cross trainer or tae-bo

Tuesdays:
20 Sprints
David Kirsch dvd

Mid afternoon
more cardio lots of core work


Wednesdays: 4 sets of each
Giant sets again ALL light weights

-Squats reps of 12 60lbs
-Walking lunges, 12 steps with 20lbs (each hand)
-Dead Lifts, 12 same weights as walking lunges

Thursdays:
Similar to Tuesdays

Fridays 3 sets of each

- 3 sets leg curls 12-15 reps 40lbs
- 3 sets walking lunges - 24 steps with 50lbs
- 3 sets deep lunges, legs far forward 15 reps with 90lbs.

Sometimes if I have the energy, I'll do 10 sprints straight after 7.5 incline and start off speed of 9.8 max speed of 13.5

So.. I've been doing this since April/May... Its all becoming boring and I don't know how to switch it up, my body is staying the same, My abs are great my butt is very jlo like but could do with some more sculpting, diet is clean clean clean, wednesdays or saturdays I'll have a cheat meal..

I'm female btw, 10 stone, in good shape and I'm 5'7" super fit also, can do cardio for hours..

Any adjustments you guys think would be necessary, let me know pls! Any advice is most appreciated. I'll buy more weights if you think I need it.. I have my own multi gym at home along with treadmills, cross trainers, dumbell stack etc.. I'm happy with equipment at home and have lots of space.

let me have the good news with the bad! Thank you!
 
What are your actual goals? I can't write an appropriate program without knowing what it is you actually want to achieve.

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That said, if I were to recommend a goal to you, it would be improving your strength. Not muscle mass so much, but strength. If a 90lb squat is heavy to you, then you've got a lot of strength that you'll want to develop to improve your general function.

I've found that a lot of the time, when people join the gym, they say they "just want to get fit." This is a meaningless statement, but it seems that being "fit" normally means achieving an intermediate level of fitness while having a good body composition. Strength isn't the definition of fitness, but it is something that speed and muscular endurance build off of, and speed and muscular endurance both lead into improved cardiovascular fitness. Having strength doesn't mean having speed, endurance, or good cardiovascular fitness, it's just a basis that all of the above can be enhanced by and built up from.

So, that being said, I would aim in the new year to build up strength to standard intermediate levels: bench press your bodyweight, squat 1.5x bodyweight, and deadlift 2x bodyweight. And if you're worried that trying to achieve these goals will make you look like a man, don't. Below is a photo (link) of a woman who flips heavy-arse tires, and she certainly isn't manish.



You might find challenging yourself to specifically work on individual exercises, rather than using those exercises to perform a giant set/circuit has a whole new type of in-built motivation. It's not necessarily as fun as circuit style training, but there's a more direct sense of achievement in pulling 90lb from the floor last week, and pulling 100lb from the floor this week.
 
Thank you so much for generous reply.

My goal is to keep trim, tight and plump. I have a good butt really good abs but can do with some leg sculpting... with all the weights that I do, lunges and cardio it just doesn't seem to show with my legs. Weird.. Everything else shows improvement apart from the legs..

I will def start squating heavy to improve the strength.. The picture of the female is great! Not manly at all.. fab body.

I will add the extra pounds this week.. I'm drinking CNP shake straight after weights.. good or bad? 40grams of carbs in it, I've been told to drink it after weights within in an hour to improve muslce tone.. or shall I just stick with high protein shake..?

Thanks Goldfish!




Goldfish said:
What are your actual goals? I can't write an appropriate program without knowing what it is you actually want to achieve.

<><><>

That said, if I were to recommend a goal to you, it would be improving your strength. Not muscle mass so much, but strength. If a 90lb squat is heavy to you, then you've got a lot of strength that you'll want to develop to improve your general function.

I've found that a lot of the time, when people join the gym, they say they "just want to get fit." This is a meaningless statement, but it seems that being "fit" normally means achieving an intermediate level of fitness while having a good body composition. Strength isn't the definition of fitness, but it is something that speed and muscular endurance build off of, and speed and muscular endurance both lead into improved cardiovascular fitness. Having strength doesn't mean having speed, endurance, or good cardiovascular fitness, it's just a basis that all of the above can be enhanced by and built up from.

So, that being said, I would aim in the new year to build up strength to standard intermediate levels: bench press your bodyweight, squat 1.5x bodyweight, and deadlift 2x bodyweight. And if you're worried that trying to achieve these goals will make you look like a man, don't. Below is a photo (link) of a woman who flips heavy-arse tires, and she certainly isn't manish.



You might find challenging yourself to specifically work on individual exercises, rather than using those exercises to perform a giant set/circuit has a whole new type of in-built motivation. It's not necessarily as fun as circuit style training, but there's a more direct sense of achievement in pulling 90lb from the floor last week, and pulling 100lb from the floor this week.
Click to expand...
 
I'm not familiar with CNP, but a quick google search tells me they have more than one product on the market, so I can't quite compare it to anything else. But really, a simple post-workout drink that's probably cheaper and almost definitely has less junk in it (I've never found a protein shake formula that doesn't include artificial sweetner, for example) is skim milk powder. It's not glamorous, but put 2 serves worth of skim milk powder in your shaker and you'll get 17.5g protein, 27g carbs and half a gram of fat. Up it to 3 serves of skim milk powder and you'll have just as much protein as the average protein shake, 35g carbs and 1g fat. You can mix it with water as thick or as dilute as you like.

As far as having a quick, easy-to-consume source of protein with some carbs after training is concerned, yes, that's good. The carbs will slow down/stop muscle breakdown and the protein will kickstart recovery.
 
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