Tell me what I need please

M

makeitso

0
Sorry for the double posting. I was unsure of which forum to post this in to start with because it doesn't really fit in any. This seems to be a lot busier than the original place I posted. :D

I posted this in the "Body Building" forum but did not get much feed back to I am posting it in here. I just copied and pasted the original.

Hi to all.

I am a 58 year old male. I am 5'8" and weigh 187 lbs.

I hope this is not to long.

My goal is overall fitness, endurance, lose some body fat around my abdomen and chest area and get stronger.

I have been bike riding since Feb. of ‘05 anywhere from 25 to 150 miles a week. I started at the gym about 2 months ago. I have a knee injury that prevents me from doing squats and similar exercises although I can use some machines OK. I cannot kneel down and put pressure on the knee too much (getting better).

My workout:

MWF I ride my bike to the gym (about 3.75 miles).

I only use the machines since I do not have a spotter.

I am currently up to 2 sets of 10 reps on each machine.

I am not sure what each exercise is called but here is my best shot.

Abdominal flexion - 90lbs
Back flexion - 110lbs
Cable row - 35lbs (standing slightly bent with knee on pad, pull cable toward back)
Chest flies - 70lbs (arms bent at elbows, forearms on pads)
Bicep curls - 25lbs (individual weights at 25lbs each side)
Chest flies - 40lbs (arms straight out)
Triceps - 20lbs (individual weights at 20lbs each side)
Bench press - 0lbs (this is sitting inclined and pushing up, the machine weight is enough by itself for now)
Row - 45lbs (this is sitting down leaning forward and pulling back with individual weights at 45lbs each side)
Pull Down - 45lbs (this is sitting down and pulling the weight down with individual weights at 45lbs each side)
Backward leg thrust - 90lbs (this is standing and putting the foot on a plate behind you and pushing the plate backward)
Leg curls - 50lbs (sitting down and bending the knees with the resistance at the ankles)
Leg extensions - 50lbs (sitting down and straighten the legs with resistance at the ankles)
Abdominal flexion 110lbs
Sitting push down - 90lbs (sitting down and pushing the weight down using two handles)
Row - 50lbs ( this is sitting with chest against pad and pulling the weight toward the back)
Bicep curl - 30lbs
Upright bench press - 50lbs (this is sitting upright and pushing the weight away from the body)
Sitting push down - 110lbs (same as above, different machine)
Hip flexion inward - 90lbs (sitting with pads between knees and bring them together against resistance)
Hip flexion outward - 75lbs (sitting with pads outside knees and push them apart against resistance)
Sitting side twist - 70lbs (this is sitting with pads on chest and between knees, grasping handles twist the torso against resistance)
Leg curls - 50lbs (sitting down and bending the knees with the resistance at the ankles)
Leg extensions - 50lbs (sitting down and straighten the legs with resistance at the ankles)
Calf raises - 180lbs plus body weight
Laying down leg curls - 30lbs (laying on chest with body on pad, flex the legs with resistance on ankes)
Sitting leg press - 170lbs (sitting down with plate in front and push with feet until knees straight)

Some of those seem to be the same exercises but are on different machines that have different movements and geometry on them so they work the muscles differently.

After that I go on the stair master for 15 minutes.

I ride home from the gym for another 3.75 miles.

I just started doing a couple of dumbell exersises today.

Lateral raises - 10lbs (standing with weight at sides, raise the weights out to sides and above the head in an arc)
Front raises - 10lbs (standing with weight at sides, raise the weights to the front and over the head)
Side crunches - 20lbs ( standing with weight in one hand bending from side to side as far as possible, switch hands and repeat)

EDIT:

I forgot to add the Tuesday and Thursday.

Same rides on the bike to and from.

20 minutes on the treadmill at 5 degree incline at 4 miles an hour.
1 hour Yoga class.
15 minutes on the cardio machine of my choice.

Am I crazy? Do I need more? Do I need less? Do I need to change it up?

It is an ever evolving beast that cannot be left alone.
 
A n y o n e?
 
You're doing way to much. All you really need is to work your entire body 3 times a week with maybe 1 exercise per body part.

Look at the stickies in the weight training section.
 
Karky said:
You're doing way to much. All you really need is to work your entire body 3 times a week with maybe 1 exercise per body part.

Look at the stickies in the weight training section.
Click to expand...

OK, so after some research here is what I have as a plan. I don't have specific particular exercises yet but this is more or less what I plan on doing.

I will do four sets of 10 for each exercise. I will decrease the weight on each set so I can still do all 10 reps except for maybe the last set. I may want to keep enough weight on so the last set is pushing me harder so I can work up to the 10 reps. I am going to do all 4 sets on one machine and alternate to another machine the next time I do biceps until I have worked through all the machines and so on. I can also work in some free weights on most of these somehow.

Day 1 - Bicep/Upper Back/Neck
Day 2 - Cardio/Yoga
Day 3 - Chest/Triceps/Shoulders
Day 4 - Cardio/Yoga
Day 5 - Legs/Core

What do you think about this plan? Is it better or not? I would like to get some input on how this looks before I put time in figuring out which exact exercises to do.

The stickys seem to be directed more at either gaining mass or at gaining strenth, neither of which is my goal. I expect to gain at least some muscle mass and strenght but would like to keep the mass gains to a minimum.

I am not concerned with how much weight I can lift as I am how many times I can lift it. I would much prefer to lift a moderate weight many times rather than lift a heavier weight once or twice. I am not going for lifting records or body builders look.
 
Hey, sorry I didn't come and see this sooner, so you've kinda been left hanging a bit. Starting Strength seems to be a pretty good program - I've been working around it for a while now, and have broken some personal records. And the book certainly teaches you how to lift properly.

I'll caution you: don't do core work on your off-days. Squats and deadlifts in particular need the core to be fully recovered, or you won't be able to do them properly, and you certainly won't be able to lift the same weight that you would otherwise.

What are the "extras" you've added onto SS?
 
Goldfish said:
Hey, sorry I didn't come and see this sooner, so you've kinda been left hanging a bit. Starting Strength seems to be a pretty good program - I've been working around it for a while now, and have broken some personal records. And the book certainly teaches you how to lift properly.

I'll caution you: don't do core work on your off-days. Squats and deadlifts in particular need the core to be fully recovered, or you won't be able to do them properly, and you certainly won't be able to lift the same weight that you would otherwise.

What are the "extras" you've added onto SS?
Click to expand...

I do four ab exercises.

I don't know exactly what you call it but I am hanging from some straps that I put my upper arms into and hang while grasping the top of the straps. I lift my knees up as high as I can. I do this for 3 x 10. The other two I alternate between the two of them. I do bicycle crunches and long arm crunches. I do 3 sets of each doing 20 bicycle and 15 long arm crunches. After this I do oblique twists where I sit with my knees bent at about a 90 angle. Starting with a medicine ball at my chest I put the ball down on one side then back to the chest and to the other side. I do this 3x15.
 
I think the first one there is called knee raises or leg raises, depending on whether you do it straight legged or bent legged. If you don't mind, I'll make a suggestion based on Rippetoe's recommendations, to stay more in line with his programming parameters.

1) Stick to 1-2 additional exercises per session.
2) Always consider the value of additional exercises as assistance exercises - ie consider how an additional exercise will help any of the 5 main lifts and work from there to assess how important the exercise really is.
3) If you can, instead of doing leg raises, do L-pull ups, and progress to L-pull ups with a lateral rotation to either side at the top.
4) Begin with only 1-2 total sets of assistance exercises, gradually increasing the number of sets.
 
Goldfish said:
I think the first one there is called knee raises or leg raises, depending on whether you do it straight legged or bent legged. If you don't mind, I'll make a suggestion based on Rippetoe's recommendations, to stay more in line with his programming parameters.

1) Stick to 1-2 additional exercises per session.
2) Always consider the value of additional exercises as assistance exercises - ie consider how an additional exercise will help any of the 5 main lifts and work from there to assess how important the exercise really is.
3) If you can, instead of doing leg raises, do L-pull ups, and progress to L-pull ups with a lateral rotation to either side at the top.
4) Begin with only 1-2 total sets of assistance exercises, gradually increasing the number of sets.
Click to expand...

I do those with the knees bent. It isn't like I'm a total beginner. This is actually cutting back from what I was doing before I started SS. I may cut a one of the abs and put in a pull up or a dip in place. You're right though, I probably should stick to the program closer. My goals are more directed towards overall endurance than anything else.

I have to do something with the squats. I have a flexibility problem with my left lower leg. I don't know if it's the ankle, the foot, the calf or a combination of all which is most likely the case. Because of the flexibility problem I cannot get down to a full squat without lifting my left heel of the ground which puts my lower back in a bad position. I am working on that part trying to get more flexibility into it. I'm lucky if I can get my thighs parallel, let alone past. I also have a knee injury on the right side I am nursing. The right knee is getting much better, three weeks ago I couldn't even do squats with no weights.
 
Have you seen a doctor about your knee and leg problems? You might want to avoid squats until you get that straightened out. If you have trouble even squatting to parallel, something might be wrong and continuing to do squats may only make it worse.
 
evan said:
Have you seen a doctor about your knee and leg problems? You might want to avoid squats until you get that straightened out. If you have trouble even squatting to parallel, something might be wrong and continuing to do squats may only make it worse.
Click to expand...

I went to a doctor about the knee and was told it could be inflammation but that doesn't seem to be it. I am going back on the 25th of this month for another visit. The left lower leg is a problem I've had since I can remember. It may or may not have to do with the polio I had as a child. I have been working on trying to get it more flexible but only for a few months now and it does seem to be getting better. It is also very weak which I am also trying to correct.

What could I use instead of squats until I can get this figured out? I can do lunges fine. I have been doing those before I started on SS a few weeks ago. Would lunges be an alternative? If so should I use the same basic warmup and reps but adjust the weights?
 
If you can't do squats with proper form, I guess you'd have to do lunges instead.

Edit - make sure to tell your Dr. that you're working out, if you haven't already. It may also be a good idea to see a specialist.
 
Last edited:
evan said:
If you can't do squats with proper form, I guess you'd have to do lunges instead.

Edit - make sure to tell your Dr. that you're working out, if you haven't already. It may also be a good idea to see a specialist.
Click to expand...

The doctor knows I'm working out. If I see a specialist it will be up to the doctor. I don't have insurance and am using VA benifits so they pretty much tell you what they'll give you or not.

The biggest problem with my form is the left lower leg. I am hoping I can fix that with some work on it. Do you know any specific things I could do to get more flexibility in that area? I already do some stretching and do yoga twice a week and it seems to help. I would like to hurry it up but I have to be patient and not injure myself.

If I do the lunges should I keep the warmups and worksets at the same rep/sets?

Thanks for the input and insite.
 
Sounds way too complicated, I would simplify it quite a bit as Karky said. As far as your leg goes it could be a tight hip flexor. If you do yoga, warrior 1 with a slight modification can give you a good hip flexor stretch. I would stretch min 5 days a week.

So many noobs get way too mixed up in the little details and can't see the forest through the trees.
 
makeitso said:
The doctor knows I'm working out. If I see a specialist it will be up to the doctor. I don't have insurance and am using VA benifits so they pretty much tell you what they'll give you or not.

The biggest problem with my form is the left lower leg. I am hoping I can fix that with some work on it. Do you know any specific things I could do to get more flexibility in that area? I already do some stretching and do yoga twice a week and it seems to help. I would like to hurry it up but I have to be patient and not injure myself.

If I do the lunges should I keep the warmups and worksets at the same rep/sets?

Thanks for the input and insite.
Click to expand...

Do you notice a difference in your squat form if you do bodyweight squats as opposed to weighted barbell squats? If it's a flexibility/mobility issue that can be corrected through exercise, you might be able to overcome it by starting with bodyweight squats and (patiently) working your way up.
 
evan said:
Do you notice a difference in your squat form if you do bodyweight squats as opposed to weighted barbell squats? If it's a flexibility/mobility issue that can be corrected through exercise, you might be able to overcome it by starting with bodyweight squats and (patiently) working your way up.
Click to expand...

It's kind of hard for me to do that because I lose my balance for some reason. If I do squats with just the bar I think I do fine. I don't have anyone to watch me that I'm sure knows what good form is and don't have a video camera. I watch myself in the mirror and it looks OK. I can only get a view of myself from the front that way. I have to put my feet out past shoulder width and point my feet out to even come close.

I'm not using that much weight now on the squats. I only have 145lbs max because of the form problem. I really do want to keep doing the squats and believe I can get past this issue. I will need to go slow and do what you said. I am sure I am making some progress with the flexibility. Only time will tell. It has only been a few weeks since I started doing squats but I have been working on the left leg issue for about three months now and have made some progress.

I don't know if it's a problem that can cause an injury but when I squat the left foot has to be turned out quite a bit so the heel doesn't come up. I don't want to screw up my knee so I'll keep the weight down for now.
 
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