Training Advice

  1. Registered User
    ideatrade's Avatar
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    Training Advice


    This is my first post. Please move this if it is in the wrong spot.

    I am 6'5 225lbs. 46yrs. 14% body fat.
    Just lost 25lbs of body fat in 80 days.

    I am starting on hormone replacement therapy and want to increase my lean mass.

    I was told to hold of on my daily hr Elliptical routine and do 30min 3 times a week.

    I have a workout partner I weight train with in the evenings m-th.

    My wife needs me to go with her in the mornings during our normal cardio time to keep her motivated to reach her personal goals. So I am going to be at the gym twice a day. m-th.

    So while I am there in the morning with my wife I thought I would do some weight training.

    My question is this:
    Would it be better for me to work out the same muscles I am doing in the evening routine, or train the muscles I worked the night before?

    Thanks in advance and awesome forum!!

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    If you're going monday-thursday I would so something like....
    Monday- Push movements (chest/shoulders/triceps)
    Tuesday- Legs- compound. squats and maybe deadlifts
    Wednesday- Pull Movements (back/biceps)
    Thursday- Legs/abs-isolated. machine leg curls etc. light weight higher reps.

    Alotta guys wont recommend 4 days in a row, normally I wouldn't either. But if thats your schedule and you have 3 days off, you can make it work.

    Another way to go would be..
    Monday- Upper body heavy
    Tuesday- Lower body heavy
    Wednesday- Upper light
    Thursday- Lower light

    basically you don't wanna do the same muscle groups two days in a row. and if you're going to train like this with the same groups 2 days apart, don't do 6 different exercises for each muscle group. pick 2 or 3 and really concentrate on making them effective.
  3. Registered User
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    Thank You.
    We have a routine that we change up every few weeks.
    Right now we are doing.
    M - Chest/Tri
    T - Back/Bi
    W - Quads
    th - Shoulders/Hams

    I have read on here (Somewhere) that doing a light workout with the same muscles the next day will increase your size. Sounded reasonable. However, our expert at the gym said do heavy morning and evening same muscles. With at least 8hrs between.

    I was just trying to decide on which was best.
    Thanks
    John
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    ticktwo's Avatar
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    Both have their merits. I would ask which is easier for you to beat the crap out of the weights? Do you prefer morning or evening?

    If you prefer evening, make that your heavy weight as you will need the most energy and motivation to get a good workout. Then the following morning drop your weight and go for higher reps to flush the muscles with blood. Some research has shown this will speed recovery...of course other research shows it does not

    If you prefer the morning, make that your heavy weight training and use the evening for the lighter burn thru.
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    ideatrade's Avatar
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    Quote Originally Posted by ticktwo View Post
    Both have their merits. I would ask which is easier for you to beat the crap out of the weights? Do you prefer morning or evening?

    If you prefer evening, make that your heavy weight as you will need the most energy and motivation to get a good workout. Then the following morning drop your weight and go for higher reps to flush the muscles with blood. Some research has shown this will speed recovery...of course other research shows it does not

    If you prefer the morning, make that your heavy weight training and use the evening for the lighter burn thru.
    Sounds reasonable. Thank You :^)
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    Quote Originally Posted by ideatrade View Post
    This is my first post. Please move this if it is in the wrong spot.

    I am 6'5 225lbs. 46yrs. 14% body fat.
    Just lost 25lbs of body fat in 80 days.

    I am starting on hormone replacement therapy and want to increase my lean mass.

    !

    My own Goals
    DHEAs(500-640)mcg/dL(13.55-17.34)Ámol/L------------------major player, 95% time overlooked
    Progesterone(0.9-1.2)ng/mL
    Pregnenolone(> 100ng/dL)
    Estradiol, Ultrasensitive(25-29)pg/mL
    Estrone, LC/MS/MS (23244X)
    do not use Anastrozole if possible or minimize its use
    BATest(342, 460-575)ng/dL------------stay around 342 if you need more than 1.5mg/week Anastrozole to control E2
    DHT(60-90)ng/dL (I am active when it gets over or under this range)
    RT3(0.12-0.32)nmol/L=(7.8-20.8)ng/dL
    TotalT3 in upper 1/3 range
    FreeT3~400pg/dL or higher if TotalT3 goal not reached
    TotalT4>bottom of range
    FreeT4 rather low, do not know (yet) how low
    Oral temperature (36.25 - 36.80)C = (97.25 - 98.24)F (no sinus or oral infections)
    Ferritin(100-150)
    ###
    ============================
    My blood tests at Quest Diagnostics:
    once/year, then 2-3 shorter list in between

    1 --------- Comprehensive Metabolic Panel w/EGFR
    2 --------- Hepatic Function Panel (10256X)
    3 --------- VAP TM Cholesterol Test (10270X)
    4 --------- CBC w/ diff/PLT
    5 --------- Iodine
    6 --------- Iodide
    7 --------- Selenium
    8 --------- Copper, serum
    9 --------- Zinc
    10 --------- Magnesium
    11 --------- Phosphate
    12 --------- C-Reactive Protein (CRP), Highly Sensitive, CSF - (17401X)
    13 --------- Fibrinogen
    14 --------- Homocysteine, cardio
    15 --------- Lipoprotein (A) Lp(A)
    16 --------- Iron and Iron Binding Capacity (7573X) - (356N)
    17 --------- Iron, Total (571X) - (24984P)
    18 --------- Ferritin (457X) - (22764P)
    19 --------- Transferrin (891X) - (30346P)
    20 --------- Folate, RBC & Hematocrit - (1768N)
    21 --------- Hemoglobin A1c (496X) - (45484P)
    22 --------- Hemoglobin, Plasma (514X) - (7211P)
    23 --------- VITAMIN A, E, B3, B12
    24 --------- Vitamin D, 25-Hydroxy, LC/MS/MS - (17306X)
    25 --------- T3, Total (859X)
    26 --------- T4, Total (Thyroxine)
    27 --------- T3, Free
    28 --------- T4,Free
    29 --------- T3, Reverse (967X)
    30 --------- Ultrasensitive TSH
    31 --------- Thyroid Peroxidase and Thyroglobulin Antibodies (7260X)
    32 --------- Insuline, serum
    33 --------- IGF Binding protein-3
    34 --------- IGF-1
    35 --------- DHEA Sulfate 402X
    36 --------- Aldosterone
    37 --------- ACTH, Plasma
    38 --------- Cortisol Binding Globulin (Transcortin) (37371X)
    39 --------- 8AM/4PM/10PM---Cortisol, Free and Total, LC/MS/MS (37077X)
    40 --------- Prolactin - (746X)
    41 --------- Progesterone, LC/MS/MS 17183X
    42 --------- Pregnenolone, LC/MS/MS (31493X) 28373P
    43 --------- Androstenedione, LC/MS/MS - (17182X)
    44 --------- Estradiol, Ultrasensitive, LC/MS/MS (30289X)
    45 --------- Estrone, LC/MS/MS (23244X)
    46 --------- Testosterone, Free, Bio/Total (LC/MS/MS) Code: 14966X
    47 --------- Dihydrotestosterone (204X)
    48 --------- Ceruloplasmin (326X)
    49 --------- Coenzyme Q10 (198268)


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