Tear my workout to shreds.

[DarkXacreD]

My stats (tell me if you need more):

Age: 19
Height: 5'7
Weight: 140 lbs
Bodyfat % (according to their high-tech gadget thing): 23
Goals:
Strength/Power -> Hypertrophy
Cardio -> Fat loss
Recent Injuries:
Hyperextended knee--December 07, January 08
Dislocated/separated shoulder--Feb 08

So I've switched trainers. For like the 4th time. Finally I'm training with a guy who understands that I want to do powerlifting. However, he seems to be keen on getting a good mix of fast and slow twitch muscle fibers, which I don't completely disagree with, since I'm into muay thai and MMA and all that, as well as tricking.

The first session with him was kinda used to figure out my 1RM and whether I was "composed" of more fast-twitch or slow-twitch muscle fibers. He did this by first, obviously making me do the exercise with a weight I could only do once, and then making me do a set at 60% RM up to 25 (I never really got even near that. Except squats), and then max reps at 80% RM.

When it came to letting me work out by myself, he told me to just do the workout we did during the first session, and possibly split the muscle groups up for different days. I thought this was a little weird, but I've done this once so far on my own (Worked with him on Tuesday, did the workout myself on Friday).

-------------------------------------------

Here's what we did on the first day:

Warmup on treadmill

Incline bench:
http://www.harborathletic.com/images/Tour/HS_InclinePress_L.jpg
1RM: 180 lbs (90 on each side)
60%RM up to 25 reps: 110 lbs (55 on each side)--I managed 11 reps
80%RM max reps: 140 lbs (70 on each side)--I did 7.

Pulldown:
http://www.olympicfitnessclub.com/images/iso-frontlatpulldown.jpg
1RM: 180 lbs
60%RM up to 25 reps: 110 lbs--I did 16 reps
80%RM max reps: 140 lbs--I did 6

Shoulder press:
http://www.olympicfitnessclub.com/images/iso-shoulderpress.jpg
1RM: 130 lbs
60%RM up to 25 reps: 80 lbs--I did 17
80%RM max reps: 100 lbs--I did 6

Squats:
http://www.pro-fitness.com/photos/angled_smith_machine.jpg
1RM: 205 lbs
60%RM up to 25: 135 lbs--I did 25 and then gave up. XD
80%RM max reps: 165--I did 19.
Note: We were actually supposed to do freeweight squats but all the racks were taken. I did freeweight squats on my own on Friday.

--------------------------------------

In case anyone's horribly offended at the use of machines, don't worry. I'm sure we'll move on to freeweights soon enough. This was just to figure out my max and to maybe get me ready for the freeweights.

[Skippy]

Replace 2 sets with 5 sets, replace 5 sets with 5 reps, use a heavier weight.

That goes for everything on your list.

[Kon-El]

Hypothermia is when your body temperature is dangerously low, not sure how that can be acheived by biking indoors for 15 minute, did you mean hyperthermia?

How long will you be doing this for and do you repeat it every workout? Regardless it is not the best way to start and definitely not something to follow in the long term. Asides from it not suiting your goals, you don't even work all bodyparts (missing lower back and hamstring exercises).

You'll get better replies from others, but I would ask your coach to reconsider this as an actual workout plan or perhaps just stop paying him, it's probably a waste at this stage if he's not teaching you form for difficult exercises (squats, pulls, o-lifts, etc). You don't need an instructor for Hammer Strength machines.

[DarkXacreD]

Hypothermia is when your body temperature is dangerously low, not sure how that can be acheived by biking indoors for 15 minute, did you mean hyperthermia?
I was tired as hell and freezing my ass off. That's what I meant.


How long will you be doing this for and do you repeat it every workout? Regardless it is not the best way to start and definitely not something to follow in the long term. Asides from it not suiting your goals, you don't even work all bodyparts (missing lower back and hamstring exercises).
We're just starting out, and I reckon he wants me to do this about two times a week for now, and he tells me that it will change eventually.


You'll get better replies from others, but I would ask your coach to reconsider this as an actual workout plan or perhaps just stop paying him, it's probably a waste at this stage if he's not teaching you form for difficult exercises (squats, pulls, o-lifts, etc). You don't need an instructor for Hammer Strength machines.

Yeah. That's why I'm posting it on here, to get a second opinion.

[Phil D]

Replace 2 sets with 5 sets, replace 5 sets with 5 reps, use a heavier weight.

That goes for everything on your list.


when you first start weight training, learning the techniques for the lifts is essential. using rep ranges of 15-20 is fine for the first few weeks as there will be no large risk of injury from a large weight and it will help teach your CNS how to efficiently recruit muscle fibres. I would suggest adding in a horizontal rowing movement, as you have horizontal and vertical pressing exercises, but only a vertical pulling exercise so upperback development could suffer in the long run. I would also suggest using free weights as they offer a larger ROM and work stabilizing muscles aswell. I would also suggest you ask you personal trainer to teach you how to deadlift aswell and stick that in your routine, and then perhaps splitting the routine over two days if possible. e.g:

Day1- Vertical upperbody press, vertical upper body pull, squats, abs, cardio
Day 2 - Horizontal Press, horizontal pull, deadlifts, bicep curls/tricep pushdowns, cardio

just a thought

[JacktheHero]

What technique?
you mean those:
bike/treadmill, Hammer Strength Decline Bench Machine, Lat pulldown machine, leg press machine, Smith machine squats, Hammer Strength machine, bicycle crunches, swiss ball straight leg raise things, leg lifts? :smile:

squat, deadlift, bench, power clean, dip, pull-up.
Do Starting strength. 'nuff said.

[DarkXacreD]

I have updated my workout. Please scrutinize.

[Honken]

How's your shoulder?

[DarkXacreD]

My shoulder seems to be holding up just fine, actually. I haven't experienced any pain or really even discomfort during lifting. Only when I stretch it certain ways.

My right knee is feeling a little bit sore from the squats, though. But that could be anything else I did in the last few days.

I should put my injuries up there with my stats.

[Honken]

Sore knees happens to some people when you aren't used to squatting. No biggie! :good:

[Caveman]

Yes, once you're used to it and your form improves allowing your knees to stay flexed and in the right position it will stop being sore, a lot of peoples knees tend to wobble or bend inwards bringing their legs closer together when they're first starting because they're not used to it, more practise and it'll be fine.