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Old 18-Dec-05, 12:03 AM   #16
threenorns
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Quote:
Originally Posted by Joanne
I showed you my back and bicep day and you told me to cut my bicep exercises in half. I will post my other 3 days and I would like your input - good, too much volume or any other changes that you would recommend.

Day 1 - Quads/Abs
leg extensions - 4x12
leg press - 4x12
SB ball squats with MB - 3x10
walking lunges - 3x12
ab machine - 3x15
on bench leg raise - 3x12
SB side bends - 2x10
MB twist - 2x20
(SB and MB - stability ball and medicine ball respectively)


omg, i'm exhausted just reading this. okay, you just don't want to do 4 sets of 12 - four sets of 6 or (maybe) four sets of 8 is okay if you don't go to failure. that means, pick a weight you know you can get 10 reps with, but stop at 8. not four sets of 12.

side bends, bin them - they widen your waistline and give you a blockier, chunkier profile.

one set of 20, okay - two sets is two much. make it 2 sets of 12 and you'll be okay.

14 sets for legs is way too much. scrap the leg extension - my opinion (shared by many) is that it's very hard on the knees and if you're female with wide hips, you can do some really serious damage from the shearing forces exerted by the machine. you might want to try (in this order):

squats - normal, regular squats, nothing fancy - 3 x 8 (make sure you sit back into the exercise and don't raise up on your toes to keep the emphasis on glutes/hams, not quads)
leg press - 3 x 12 (works the quads; don't go to failure)
walking lunges - 2 x 10 (works the whole leg, but particularly butt and thighs)
calf press - 2 x 10
weighted crunches - 2 x 15
twisted crunches (use a decline bench and medicine ball if you want) - 2 x 15

Quote:
Day 2 - Chest/Triceps
Quote:
chest press - 4x12
fly machine - 4x12
incline fly - 3x12
incline press - 3x12
push ups - 2x8
tricep pressdown - 3x12
tricep extension - 3x12
dips - 3x12


you'll be lucky to be able to do up your bra the next day! scrap the push-ups - too much after bench press.

bench press - 3 x 8
incline press - 2 x 12 (not to failure; make SURE the bench is not higher than 30 degrees - if so, i'd drop it altogether)
flyes OR pec deck (not both - they're the same move, my preference is for flyes, though; alternate weekly) - 2 x 12 (not to failure)
tricep pressdown OR dips (alternate weekly), 2 x 12 not to failure
tricep extension 2 x 12 not to failure
Quote:
Day 3 - Back/Bicep
We went through this one already - you told me to cut the bicep exercises down
Quote:

Day 4 - Hamstrings/Shoulders
leg curl - 3x12
deadlift - 3x12
SB leg curl - 3x15
lunges - 2x20
abductor - 1x15
side raise - 3x12
rear raise - 3x12
upright row - 3x12


ALWAYS start with the major movement (bench press, deadlift, or squat) and work down to the smallest isolation moves unless you're doing remedial work on a lagging body part.

deadlift - 3 x 6
leg curl OR SB leg curl (not both - same move) 2 x 15, not to failure
that's all your hams need - they're getting worked pretty good on day two.
for shoulders, you only need:
side lats, upright rows, back flyes, 2 x 10, *very* light weight
OR
overhead press (only, since it's the major compound move for shoulders), 2 x 6


Quote:
I did Day 2 again today (second week) and I have to admit that it was a little easier lifting heavy weights compared to last week. I couldn't do the push-up or dips because my arms were sore. I tried but they would give out. I am wondering how long my rest period should be in-between reps and sets.

*minimum* two minutes between sets, take three if you need it.

Quote:
It was my first time using the program last week so I think I just need to give it some time and I know that but because I put on some weight and I am not as fit as I was at the beginning of the summer, I was feeling somewhat frustrated and impatient. I'm good now. lol. Someone responded to one of my posting advising me that it would take at least 1 month to get back to lifting what I use to and they also said that depending on how long I have been out of the gym/routine, that it would take that much time to get back into it. I am setting a goal for the end of March ( down to 134lbs. and reduce bodyfat 19%). I will post a picture of what I would like to achieve - or something similar. I will have to play around with the program on uploading pictures to this forum because I haven't had much luck but hopefully I will get it up soon.

you can give it all the time in the world - you'll just feel more and more tired, lol. i'd schedule it this way:

monday - day one
tuesday - day two
wed - rest/cardio
thurs - day three
friday - day four
saturday - rest cardio
sunday - rest ONLY

it shouldn't take you a full month to get back into the swing of things - i was out for ten years and horribly out of shape and it was just a couple of weeks before i was back in the groove. the main thing is rearranging your life to make it a major priority. once you've got that down, the rest is gravy.
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Old 19-Dec-05, 02:06 PM   #17
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Joanne, sorry I didn't see your post until today.

What 3N laid out would be a good place to start, IMO.
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Old 19-Dec-05, 10:27 PM   #18
Joanne
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Thank you....

Thanks threenorns for cleaning up my program and thanks LiftGirl for letting me know that I needed the clean up!

I am still learning and trying to understand the theory behind completing 2-3 sets of exercises that include 8, 10, 12, 15 or 20 reps. I have been use to following programs that I found in magazines (which I know now that they are crap - like you said threenorns (lol) and using the program that a trainer designed for me. I didn't question the program until I started performing some of the exercises and found it to be too much in the beginning. I couldn't even complete the exercises because my arms/legs were getting sore. That's why I posted my program on the forum.

Thanks again for the breakdown and for giving me more clear direction. I really needed that. : I will let you know how things go with the new revised program.

P.S. When you say 'rest/cardio' does this mean that I only perform cardio? The rest part threw me off. I started doing HITT - 28 minutes (2min-L11/5min-L19-20 - repeat 3x) on the elliptical machine or lifecycle. Should I continue with this or do something different? Shorter or longer time frame?

I have one more question - who and when would a person do exercises where the volume is great (15-20 reps)?

Last edited by Joanne; 19-Dec-05 at 10:34 PM.
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Old 19-Dec-05, 11:16 PM   #19
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More Questions

I have some more questions threenorns. Do you mind answering them?

1. When you say 'don't go to failure' what do you mean? I thought that I was suppose to lift a weight heavy enough so that I could feel a burn and really push myself through the last 2-3 reps.

2. What are 'weighted crunches' and 'twisted crunches' - Is this the same thing as using the ab machine (with weights) and are twisted crunches done by twisting your upper body towards a bended knee?

3. Do you alternate the 4x6 rule with sets of 4x8 weekly or monthly?

4. Do I perform the back flyes on an incline bench or on the machine? Is a side lat the same as a lateral raise?

5. You said to use a very light weight in the above exercises. If I do, I don't understand how I am benefitting from it. I thought I am suppose to use a heavy enough weight to help me build muscle.

6. Can you clean up my day 3 for me - back/biceps
wide lat pulldown - 4x12
seated row - 4x12
close lat pulldown - 3x12
t-bar row - 3x12
back extension - 3x10
bicep curl - 3x15
incline seated db curl - 3x15
hammer curl - 2x10

Do you think this trainer just put all of these exercises together because they were all of the exercises that she could think of that targeted those areas? She is certified through Can-Fit-Pro.

Thanks again threenorns.
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Old 19-Dec-05, 11:45 PM   #20
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Quote:
Originally Posted by Joanne
I have some more questions threenorns. Do you mind answering them?


not at all

Quote:
1. When you say 'don't go to failure' what do you mean? I thought that I was suppose to lift a weight heavy enough so that I could feel a burn and really push myself through the last 2-3 reps.

that has its place, but not when you're just starting. also, not EVERY exercise has to be that hard - isolation exercises done short of failure will still give you a lot of benefit without the exhaustion.

Quote:
2. What are 'weighted crunches' and 'twisted crunches' - Is this the same thing as using the ab machine (with weights) and are twisted crunches done by twisting your upper body towards a bended knee?

yup.

Quote:
3. Do you alternate the 4x6 rule with sets of 4x8 weekly or monthly?

whichever way you prefer. some exercises, you'll find most comfortable doing 4 x 8, others 4 x 6. try alternating weekly - you might be pleasantly surprised.

Quote:
4. Do I perform the back flyes on an incline bench or on the machine? Is a side lat the same as a lateral raise?
back flyes - whichever floats your boat, or alternate weekly. side lats are also called lateral raises; it's a 'old school' name for them, lol.


Quote:
5. You said to use a very light weight in the above exercises. If I do, I don't understand how I am benefitting from it. I thought I am suppose to use a heavy enough weight to help me build muscle.

your delts take a pounding from the chest workout - the isolation moves are more for getting the blood flowing through the muscles. they're VERY small muscles - you don't need massive weights to work them.

Quote:
6. Can you clean up my day 3 for me - back/biceps
Quote:
wide lat pulldown - 4x12 3 x 8
seated row - 4x12 3 x 8
close lat pulldown - 3x12 (scrap: alternate with wide lat pulls)
t-bar row - 3x12 3 x 6
back extension - 3x10
bicep curl - 3x15 2 x 8
incline seated db curl - 3x15 (alternate with bicep curls)
hammer curl - 2x10

Do you think this trainer just put all of these exercises together because they were all of the exercises that she could think of that targeted those areas? She is certified through Can-Fit-Pro.

Thanks again threenorns.
it's hard to tell - but just because one is a "certified trainer" doesn't mean a hill of beans, really. i'm certified in a half-dozen areas, including nutritionist, editor/proofreader, and counsellor, just from taking the tests cold. it just means they know how to pass a test, not whether or not they can apply knowledge to an individual.
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Goals: bench - 200; squat - 225; deadlift - 225
27/01/06: bench - 170; squat - 195 (wrapped); deadlift - 210; total - 575; need - 617; to go - 42
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Old 20-Dec-05, 02:01 PM   #21
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It is unbelievably easy to get certified through canfit pro! If you are going to use a trainer the only ones I would personally use - although they will be more expensive - are people who have a university education, or a Chek certified trainer. Where I work you have to have a bachelor's degree minimum to be considered for a trainer. Then you always have to be continuing your education!

I personally do high rep workouts, but I do bodyweight only exercises along with isometric exercises. I like it for building endurance, and strength. It's a personal thing. Weights, or no weights. When I lifted weights I stayed in the 6 - 8 rep range. I found it worked much better, and was easier on the joints.
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Old 21-Dec-05, 04:00 PM   #22
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Threenorns,
I did my workout today – 40 minutes cardio followed by hamstrings/shoulders (revised plan). I have to say that I enjoyed it more compared to what I was doing before. I didn’t feel like I wanted to quit so easily. I enjoyed the workout but I felt like I should be doing something more. I know that I shouldn’t perform cardio before resistance training but I had the energy so I decided to work on my hamstrings and shoulders (the plan you changed for me). I used a weight heavy enough so that it was challenging but not so heavy that I felt like I was about to pop a vein. There was no grunting involved. lol. I feel like I should be pushing myself more or do more exercises but from your response to one of my comments (see below) I get the impression that I should keep it basic for now and then eventually do more exercises and lift a little heavier as time goes on. Is that right?

Quote:
1. When you say 'don't go to failure' what do you mean? I thought that I was suppose to lift a weight heavy enough so that I could feel a burn and really push myself through the last 2-3 reps.

That has its place, but not when you're just starting. Also, not EVERY exercise has to be that hard - isolation exercises done short of failure will still give you a lot of benefit without the exhaustion.

On cardio days, I was going to do HITT one day (28minutes – 2min/L11, 5min/L20 on the elliptical machine or lifecycle (L16-19 on this machine) and 40-60 minutes cardio (interval training) on the other day. Does this sound good?

I need to work on cleaning up my diet. I do really well during the day until dinnertime (usually after dinner). It’s about 70-75% clean. I have been snacking too much after dinner. I know that if I clean it up (80-90%) it will greatly help me with my weight loss. I think I am going to take some time this holiday season to write down my goals and post them where I can see them.

Last edited by Joanne; 21-Dec-05 at 04:13 PM.
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Old 21-Dec-05, 04:09 PM   #23
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quote=ajarvis]It is unbelievably easy to get certified through canfit pro! If you are going to use a trainer the only ones I would personally use - although they will be more expensive - are people who have a university education, or a Chek certified trainer. Where I work you have to have a bachelor's degree minimum to be considered for a trainer. Then you always have to be continuing your education!

Even if it is easy to get certified through Can-Fit-Pro, I thought that trainers still have to continue their education by attending annual conferences to get re-certified as well as take additional courses – fitness/nutrition related in addition to attending seminars. I know most of the trainers who work at Goodlife gyms get certified through Can-Fit-Pro (and they have a university education but for some, it may not be in fitness/nutrition and/or sciences related) and go to the conferences and seminars as well as take other courses to help them in their field. (They have their pictures posted on a wall with their qualifications and other educational backgrounds).

I do agree with you however, that a bachelor’s degree in this field is a tremendous benefit (sciences, nutrition/fitness). I think too what also helps is when someone truly enjoys learning more about this area and has a personal interest in what they are doing.

I read about Can-Fit-Pro on-line as well as ACE (American Counsel on Exercise). I was surprised to learn that people can become certified through ACE by taking the course at home (package is sent to your home) and then they write the exam(s).

Last edited by Joanne; 21-Dec-05 at 04:12 PM.
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Old 21-Dec-05, 06:16 PM   #24
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Quote:
Originally Posted by Joanne
On cardio days, I was going to do HITT one day (28minutes – 2min/L11, 5min/L20 on the elliptical machine or lifecycle (L16-19 on this machine) and 40-60 minutes cardio (interval training) on the other day. Does this sound good?
HIIT is usually quick bursts of intensity. More like 20 seconds "all out" then 10 seconds quite easy. The idea around it is that your body doesn't have time to fully recover in 10 sec. Keep doing this for 6 to 8 times. If you can do it more than that then the intensity was not enough. 5 min warm-up, 4 min HIIT, 5 min cool down is a 20 minute session.

NOTE: "all out" might be pedal or run faster but not necessarily change the level of intensity on the machine.
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Old 23-Dec-05, 05:09 PM   #25
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Threenorns, I need your help again.....

I did quads/abs today and it went well although I felt like I should have been doing more. I finished my resistance training in about 35-40 min. so then I decided to do HITT - the way Lady C described it - 5 min. warm-up, 20 sec. burst/10 sec. slow down - 10 min. then 5 min. cool-down. I was ready to get off after 5 min. of getting into it! lol. I see what you mean. I kept the intensity at L15. I'm still not sure where to set the intensity at. How difficult should it be?

squats - 3 x 8 (normal, regular squats, holding a medicine ball)
leg press - 3 x 12 (215lbs) I raised the seat a little which helped a lot.
walking lunges - 2 x 10 (holding 12.5lbs db)

calf press - 2 x 10 (195lbs)
* glute press - 2x10 (110lbs) I added this in.

weighted crunches - 2 x 15 (85lbs)
twisted crunches - 2 x 15 (on the floor)


Threenorns, this is the program that you cleaned up for me (minus the glute press). I feel like I should be doing more. I guess I'm use to doing resistance training for at least 1 hour and really pushing myself until I break a major sweat. I like the program and got through it without any problems but I can't help but wonder if it's enough. Am I just easing into it with the 4-day program that you revised for me?
Thanks a bunch.
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