Training Advice

[ideatrade]

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!!

 

[carpee]

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.

 

[ideatrade]

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

 

[ticktwo]

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.

 

[ideatrade]

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 :^)

 

[JanSz]

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)µmol/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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