Please rate my workout!

[sirplayalot]

Hey guys! I've been trying get healthier and I recently just started resistance training and was wondering if someone could tell me what I'm doing wrong or right!

Now remember, if you see something totally screwed up or something, let me know, and take it easy on me! I'm very new to this and cannot afford to higher a personal trainer or anything. Since last year around this time, I have been doing cardio workouts and I have lost 47 pounds so far! I just started lifting days ago!

I'm about 6,1 - 208 pounds


I found this on some website, I forgot which one, but I plan to stick to it for a bit..

Its 6 days a week

Monday - Workout 1
Tuesday - Workout 2
Wednesday - Workout 3
Thursday - Break
Friday - Workout 1
Saturday - Workout 2
Sunday - Workout 3

Do it all again the next week!
All workouts are 3 sets of 12 reps.

Workout 1 is as follows:
Squats, Leg extensions, Leg curls, Standing calf, Seated calf

Workout 2:
Bench press, Incline DB press, Military press, DB Laterals, Skull crushers

Workout 3:
Deadlift, Seated row, Lateral pull downs, barbell curls


So far what I did this week. It was more of a "test my numbers" week, so they might look a bit funny

Monday:
Squat - Set 1 - 95; Set 2 - 115; Set 3 - 115
Leg Extensions - Set 1 - 75; Set 2 - 90; Set 3 - 105
Leg Curls - Set 1 - 50; Set 2 - 70; Set 3 - 90
Standing calf - Set 1 - 115; Set 2 - 135; Set 3 - 155
Seated : Couldnt find a machine for this...lol

Tuesday:
Bench - Set 1 - 95; Set 2 - 115; Set 3 - 105
Incline DB - All sets done with 30lb DB's (2 of em)
Military press - Set 1 - 30lb DB's; Set 2 - 25lb DB's; Set 3 - 25lb DB's
DB Laterals - All 3 sets done with 17.5lb DB's
Skull crushers - Set 1 - 30; Set 2 - 40; Set 3 - 40

Wednesday:
Was sore from previous days, didnt think I could do this day, skipped. I figured its ok and i will start workout 3 when its 2nd time around for it

Thursday:
Rest day, dont want to mess up schedule

Friday (today):
I used last weeks numbers to play around a bit, and I found the seated calf machine! I'm not sure if I was too repetitive with the weights on this day

Squat - 100, 120, 120
Leg Extensions - 120 for all 3 sets
Leg Curls - 110 for all 3 sets
Standing calf - 215, 215, 220
Seated : 95 for all 3 sets


Any suggestions at all would be great! Again, I am in no way good at starting this up, so if its wrong entirely, please say so...Thanks guys!

 

[SociallyChallenged]

If you don't know what you're doing, then writing your own workout routine is not a good idea. Look up Starting Strength by Mark Rippetoe. Maybe even buy the book. It will be the smartest thing you could do. Or you could look up Stronglifts 5x5 novice program.

 

[sirplayalot]

I found this workout on a website, I just forgot which one...It was setup by someone who knows what they are doing...i think...

 

[NGC_604]

Originally posted by: sirplayalot
I found this workout on a website, I just forgot which one...It was setup by someone who knows what they are doing...i think...

You found a workout that works for that person, who is probably much much further along than you are. If you are new to resistance training, then make it easy on yourself and check out Starting Strength. It's one of the best plans for beginners and a simple one to follow.

 

[HN]

don't think of it as "monday" "tuesday" "wednesday", etc. If you do, after the first week, you'd be doing m, t, w right after you did sunday given you 6 straight days. you might not be able to sustain that for long.

Think along the lines of day 1, day 2, day 3... so every 4th day, you rest; that is, if it all fits in with your work / recreational life.

 

[conorvansmack]

Starting Strength and StrongLifts are the way to go for someone who is new or has been away from weight training for a while. If you stick to the program, you will see gains and results.

The current program looks like a bodybuilding program, which is great for someone who has already spent time building a base of strength. For someone starting out or fairly new to weight training, it's a bad idea that will develop bad habits. I don't want to rate the program because it might be great for some, but if you're starting out as you said, a simpler program is ideal for you.

Check out SociallyChallenged's Fat Loss/Muscle Building sticky, it's full of great information. It gets into the basics of diet and resistance training without killing you with details.

 

[brikis98]

Originally posted by: conorvansmack
Starting Strength and StrongLifts are the way to go for someone who is new or has been away from weight training for a while. If you stick to the program, you will see gains and results.

The current program looks like a bodybuilding program, which is great for someone who has already spent time building a base of strength. For someone starting out or fairly new to weight training, it's a bad idea that will develop bad habits. I don't want to rate the program because it might be great for some, but if you're starting out as you said, a simpler program is ideal for you.

Check out SociallyChallenged's Fat Loss/Muscle Building sticky, it's full of great information. It gets into the basics of diet and resistance training without killing you with details.

This.

 

[Jeff7181]

I have a suggestion based on SociallyChallenged's weight loss thread as I understand it. He can correct me if I'm wrong.

If you're trying to cut weight without losing muscle you should use more weight but do fewer reps. You may want to add 5-10% more weight and only do 6-8 reps. This method is working for me... for two weeks I wasn't losing any weight, but I could feel a difference in my muscles... they felt more firm and dense than before. Now I'm slowly dropping pounds (5 pounds in the last 3 weeks) and I think I may even be building muscle.