Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Is this programming ok?

Craig M

New member
Hi guys I'm new here and new to lifting.
I am over weight but want to get strong as well burn the fat away.
I have been doing the strong lifts 5x5 only following the app on my phone I now want to add more to my work outs this is what I have come up with.

Mondays
Strong lifts 5x5 as per the app followed by a more bodybuilding back and arm work out using more moderate weights with higher rep and sets.
Seated cable row ,3-5 sets of 10-15 reps.
V handle pull downs,3-5 sets of 10-15 reps.
Bicep curls,3-5 sets of 10-15 reps.
Tricep push downs ,3-5 sets of 10-15 reps.

Wednesday
Strong lifts 5x5 as per the app followed by chest and shoulders.
Incline bench press,3-5 sets of 10-15 reps.
Seated chest press,3-5 sets of 10-15 reps.
Seated over head press,3-5 sets of 10-15 reps.
Shrugs,3-5 sets of 10-15 reps.

Friday
Strong lifts 5x5 as per the app followed by legs and abs.
Seated leg curls,3-5 sets of 10-15 reps.
Seated leg extensions ,3-5 sets of 10-15 reps.
Cable crunches ,3-5 sets of 10-15 reps.
Weighted decline sit ups,3-5 sets of 10-15 reps.

Tuesday and Thursdays will be cardio and conditioning days.
20 minutes on the treadmill using a heart rate monitor I've ordered to make sure I'm in the wright fat burning zone the 20 minutes don't start till I'm at the wright heart rate and then I have to try and keep it there.
Followed by rounds of kettle bell swings thinking 1 minute of work 30 sec rest between rounds.
Saturday and Sunday rest day's.
Any help or constructive critasisum welcome I've been reading some of the training logs on here but some of them just blow my mind with exercises I've never heard of and diffrent training methods so just remember I'm a new guy to all this.

Sorry for the long post I am also thinking of starting a training blog on here. I'm also getting my nutrition on point.
 
I kove your approach to getting stronger. The workout you provided looks good, and you should be progressing weekly indicating that you are having strength gains. Nutrition and timing will play drastic role on hormones, and your hormones is whats going to signal fat burning or fat holding (Cortisol). Fasted cardio and a lowered carb diet is what Id work towards. Best wishes.
 
Thanks for the reply .
I have started to ride to work in the mornings fasted on my mountain bike and then eat at work.
 
I like seeing your program. Just remember, especially if you are just starting, I would keep it simple. As you reach a certain point in your fitness progression. Add more or just change your program together. I have seen too many people piling in too much too soon and neglecting form and walking the pathway to Injury.

Honestly though, good plan just remember form form form! 'Cause injuries suck.
 
If your looking to get strong I would focus primarily on the 3 main lifts squat, bench, and deadlift. Throw in 1 assistance exercise per each lift, and add one more assistance or accessory exercise to each when you begin to plateau.

More so than anything stay consistent if you do something for 1 month, 3 months, 6months then a year etc you will get good at and you will see results no matter what.

Also a big thing is to stay conservative, your better off doing a workout that's too easy than too hard make sure you get your reps and sets in. If you do 3-5x10 or whatever but manage to do every single rep with the correct form I think that's a successful workout.
 
Firstcycle said:
I am also doing the 5x5 workout and want to get more size ... I am in for the advice on this post
Click to expand...

Same here. Just started back after a long layoff. Only thing is, I'm doing front squats versus back squats. I had a back surgery and back squats seems to flare up the injury. Front squats and deadlifts seems to be fine tho. Anyway, I'm going to keep checking this log for updates from the Op.
 
You must log in or register to reply here.
Back
Top