Hi All

[Drifter]

Hi all,

I just wanted to say hi to everyone here on Discuss Fitness. This is my first post on the site and I was hoping some people here could give me some general comments on my workout routine.

I am 24, about 6 ft tall and 175 lbs. I have barely worked out over the past few years besides an occasional lift here and there or a run/pick up game of basketball about once per week. What I am looking for is to get back into shape, and by that I mean being able to run a couple of miles without getting exhausted, being able to do more than the 3 pullups at a time (hoping for something liek 10 - 15) like I do now, and to be able to do 50 pushups without stopping or going to failure. As for putting on a bunch of muscle mass or losing fat/weight that isn't that important to me as I am pretty skinny to begin with and don't care about getting to big/muscular just reasonable "fit".

Ok so to the routine.. it has been recommended to me to do a lifting routine which includes deadlifts and squats which is what I set up, but to be honest I am not a huge fan of either of these. Are there substitute exercise I could do such as jump training(jumping onto the platforms) or things like that? I know legs are very important to train but just something about having all that weight on my back freaks me out because I have hurt my back before playing hockey.

Here is what I am planning on starting:

Monday:
DB Bench - 2x 6-8
Incline - 2 x 10 - 12
DB Military - 2 x 6 - 8
Pushdowns - 2 x 10 - 12
Hanging Leg Lifts: 3 x 10

Tuesday:
Cardio - 2 to 3 mile run

Wed:
Pulldowns - 2 x 6-8
BB rows - 2 x 10-12
DB Curl - 1x10
Squats - 2 x 10
Deadlifts - 1x10

Thursday:
Cardio - 2 to 3 mile run

Friday: Off
Saturady: Off
Sunday:
Cardio - Rollerblade 3 to 4 miles


I also eat about 2,000 calories a day which is pretty close to 40//40/20 pro/carb/fat with as many veggies as I can fit in. I eat pretty clean with most of my food being whole wheat bread and rice, cous cous, chicken, steak, fish, eggs and milk. Any pointers would be great.

Thank you,

Drifter

[westside24]

Originally Posted by Drifter

I know legs are very important to train but just something about having all that weight on my back freaks me out because I have hurt my back before playing hockey.

Drifter

So what?!? Do the squats and Deadlifts anyways! Dont you wanna strengthen your back? Deadlifts do your whole damn backside, PCLs, Hams, Glutes, Lower Back, Upper back and Traps. Squats also hit those areas and more of your core too, and plus your quads! be a man, and get strong!

There are no other exercises you can do to replace those... if you wanna do 50 pushups and 15 pullups, and have great physical strength period, then you will learn, these are the kings of exercise. you will practice them with light wieght for weeks even months if you have to, until you feel confident to put more weight on.

on monday, do your military's first then incline, then flats...

on wednesday, do your deads then squats, then the rest, and I would try the pullups every now n then. you gotta make sure you actually make the pulldown contribute to your lats, dont just be pullin the weight down with your arms like I did for half a year!

[LiftGirl]

Your routine looks good to me, and I believe it will get you to your goals.

Something you might want to consider, though. It seems to me that you are looking mostly for endurance. You should train with higher reps (say 15-25), at least sometimes to gain endurance.