Critique my exercise regimen

[jagec]

Stats: 6'2", 160lbs. I did a lot of outdoorsy stuff growing up, but now I'm on the east coast and my options are more limited.

The wife and I have gotten a gym membership (I never used to go in the past), and so I'm doing my best to take advantage.

My goals are to build some strength, particularly upper body, and to maintain a good level of endurance. Next time I'm out west and I want to go skiing/hiking/mountain climbing, I don't want to embarrass myself.

We go twice a week. I've been doing a weight set, a simple 2x5 reps at as high of a weight as I can manage, and then once I've done all of the machines I'll run for a couple of miles on the treadmill at a fairly fast pace (7:00-7:30).

My worries are twofold: That the aerobic part of my regimen isn't really going to help my endurance any (how do you compress "climb a mountain for 5 hours" into a training program?), and that my weightlifting isn't optimized for strength training (particularly upper body).

Thoughts? Suggested changes?

Thanks!

 

[Zivic]

Stay away from the machines. Get used to lifting free weights. You are trying to accomplish two separate goals. Might not be able to do that in one routine. Ast max-out for strength/muscle... I don't know or care too much for the endurance side of things, but i can tell you a couple miles at moderate pace ain't going to cut it. I would look more Into some circuit training and forget the running all together. Lifting free weights in a manner that keeps your heart rate up for 30-60 minutes.

Incorporate your legs.. If all you did was squat, your upper body would get bigger. If all you did was bench, your legs wouldnt fare as well

 

[gar655]

Stick with large muscle group, compound exercises like squats, deadlifts, bench press, shoulder press and rows/pull ups.

Do these in a circuit and or super set them. Do this 2 times a week and add another 2-3 days of aerobic exercise, running or rowing for 30-60 minutes.

I would not "forget running altogether", it will help with your endurance. After all hiking is an aerobic activity while weightlifting is primarily anaerobic.

 

[TallBill]

Read up on the starting strength program. Its gonna give you 10 times the results of what you're currently doing. There are no goals or focus. Get your diet/sleep somewhat in order as well.