Please evaluate my new routine

[blackangst1]

Allright. So I've responded to other threads with bits and pieces of what Im doing, but I'd like to list my whole routine to see what you guys think.

A little backstory. Im 42 and havent really been active since my early 30's. Im not terribly overweight (5'7, 170) but would like to get down to 157-160 or so. Thats not my concern so much as just getting fit.

In Aug or so last year I got a mountain bike and have been riding occasionally, which I really enjoy. In the beginning of Jan, I thought "My apartment has a really nice gym, why the hell dont I use it?" So I started. I was really embarrased with myself at the weight I started with thinking back to my earlier years, but I gotta start somewhere So, here's my routine:

Every other day, with one, two-day rest period per week.
10 mins stretching
10 mins medium pace on treadmill just to get the blood moving and limber up a little.
---All my sets are 3x5-10...until fail UP to 10, then increase weight by 10 lbs:
---Alternate workout days with the following in this order:
bench press / leg extensions
abdomen crunches to fail
barbell curls / rowing for lats (pull down thing)
abdomen crunches to fail
military press / hamstring curls (laying on tummy thing)
abdomen crunches to fail

5 min cool down, restretch legs

15 min "hill" workout (HIIT workout) on recumbant life cycle, medium level
2 min recumbant cool down



Thats it. I wanted to start by hitting the major muscle groups for awhile. Im not going for bulk so much as strength and fit.

As far as diet goes, I eat pretty healthy. Im a type 1 diabetic. According to a few different work-ups, I use about 2000 cals/day, and I would say in non-workout days I eat about 1800 and on workout days about 2300 or so. Fairly low carbs, medium amount of protein. Lot's of fruits, but dont like veggies so I use super greens 4-5 times/week. When I shop, I dont buy ANYTHING that has processed sugar (in any of it's 4 or 5 forms) in the first 5 ingredients. With things like bread, pasta and tortilas I avoid enriched flour. Also, I would say 60% of my diet is organic.

So, thats all I can think of. Opinions/advice?

 

[blackangst1]

No one? Is it that bad?

 

[TallBill]

You need some more back work. And legs? Worry less about the ab crunches.

 

[TallBill]

Dub dub double post.

 

[zebano]

I'm not greatly knowledgeable about any of this, but you should always warm up prior to stretching. Stretching before warming up can cause injuries.

 

[brikis98]

as you're a novice to strength training, you'll want to start with a program designed by experts (ie, not me and you). the rippetoe starting strength routine is very popular and effective. that forum thread outlines it in extreme detail and if you follow it, you should have some very good results.

some comments:

* read the entire guide posted above and watch the videos. learn it well so you know what you're doing.
* the first few times, i recommend you ask one of the gym trainers to help you get the proper form the first few times. this is especially important for some of the harder compound exercises, such as the cleans (if you choose to do them) and the squat.
* warm up 15 minutes (with light cardio) before you stretch. your muscles become much more flexible - and stretching becomes much more effective - when they are warm.
* doing cardio (such as HIIT) after a work out is an excellent way to burn fat, so that's def a good thing to do. personally, i don't have enough time in a single day to do both lifting + cardio, so i do cardio on my days off from lifting.