Could somebody help send me a sample weight training program?

I would like to use it for my weight training together with aerobic
exercise in order to reduce weight. The 50lb overweight really brings
me a lot of trouble, like the back pain.

I am male, 35, 5'8", 200lb. Aerobic exercise 30 minutes (including
warm-up and cool-down) daily, Using weight training equipment in
company gym (similiar to those of 24hourfitness). Thank you so much!

On May 24, 7:38 pm, "wgao_perso...@yahoo.com"
<wgao_perso...@yahoo.com> wrote:
> I would like to use it for my weight training together with aerobic
> exercise in order to reduce weight. The 50lb overweight really brings
> me a lot of trouble, like the back pain.
>
> I am male, 35, 5'8", 200lb. Aerobic exercise 30 minutes (including
> warm-up and cool-down) daily, Using weight training equipment in
> company gym (similiar to those of 24hourfitness). Thank you so much!

For adding strength and muscle, I'd recommend reading the book "Beyond
Brawn" by Stuart McRobert.

Here's my recommendation of a core routine. First, for the time
being, focus on losing weight through diet and moderate exercise.
Lifting weights won't help you lose much bodyfat in the first 6 months
to a year of training, except for the calories burned during actual
training (which can be a lot). I'd recommend doing 2 workouts each
week (say workout 1 on Monday, Workout 2 on Thursday), perhaps
training a little more frequently if possible but always allowing for
at least 2 days rest (meaning no weight training) between workouts.

Day 1:

exercise 1 - Squats: 3-6 sets x 15-20 reps (3 warmup sets and 1-3
working sets)

exercise 2 - Deadlifts (bent legged) 3-5 sets x 10-15 reps (3 warmup
sets and 1-2 working sets) OR seated rows (same set/rep scheme as
deadlifts)

exercise 3 - back extensions 1-2 sets x 10-15 reps

Day 2:

exercise 1 - Bench Press:
3-6 sets x 8-12 reps (3 warmup sets and 2-3 working sets)

exercise 2 - Dumbell or barbell overhead (shoulder) presses:
1-3 sets x 8-12 reps (1 warmup set and 1-2 working sets)

exercise 3 - Bodyweight or assisted Dips:
1-2 sets x 6-12 reps (warmup sets are a good idea, but not practical
if using your bodyweight, perhaps do some light pushdowns beforehand)

exercise 4 - dumbbell or barbell curls:
1-3 sets x 6-12 reps (1 warmup set and 1-2 working sets)


A few notes - the back extension works the lower back, which is also
worked through the deadlift and the squat (more so in the deadlift
than the squat). Only you know how much these two exercises
stimulate your lower back. If they do work your lower back
substantially, then you may cut the exercise out completely, but
periodically you should still do it. In addition, most gyms I've been
to have crappy back extensions benches. Also, depending on the
condition of your lower back, you may want to do back extensions of
some sort for a few months before ever including the deadlift at all,
and then begin adding deadlifts into your routine (but with a light
weight at first). I've had back problems myself, but I've never had
any problems with the deadlift provided I do them correctly. Once you
begin deadlifting, you can either do deadlifts and extensions or
eliminate extensions for most of your workouts if your lower back is
getting enough work from the prior exercises.

I've excluded specific hamstring exercises such as the leg curl. If
you aren't getting enough stimulation of your hamstrings from squats
and deadlifts then you will probably need to do some sort of leg curl
(either seated or lying). Even if you aren't doing them in most of
your workouts, you should still periodically do some sort of leg
curl. A lot of trainees like the stiff legged deadlift (your legs
should be slightly bent for this) for hamstrings, but I've never liked
doing them.

I didn't list any calf or ab exercises, but you should be doing a few
sets for these, either when you do the above routines or when you do
cardio.

The biceps exercise could perhaps be done after training your back.

I'd take every exercise to failure after a few weeks of doing the
routines with light weights, so if you can do more than my recommended
reps, continue to whatever you can do, but add light weight the
following week. The smaller the increase is usually better, but for
the deadlift and squat you may be able to add up to 10 lbs each week
at first once your technique is right. Unfortunately it's not easy to
add a small % resistance for many dumbbell exercises and exercises
(such as the curl). For example, if you are dumbbell shoulder
pressing 30 lbs in each arm, the next highest amount in many gyms is
usually 35 lbs, which is over a 15% increase. This is usually too big
a jump in one week. For barbell curls it can be the same situation,
if you are curling 50 lbs, the next biggest amount is usually 55 lbs
which is a 10% increase (which can still be too much for most
exercises, although some full body exercises may allow for it as a
beginner). There are 1.25 lb plates easily available online, but most
gyms don't have them, which would allow you to add 2.5 lbs, which
would be a more reasonable 5% increase.

Anyways, that's my 2 cents.

Ken

On May 24, 7:38 pm, "wgao_perso...@yahoo.com"
<wgao_perso...@yahoo.com> wrote:
> I would like to use it for my weight training together with aerobic
> exercise in order to reduce weight. The 50lb overweight really brings
> me a lot of trouble, like the back pain.
>
> I am male, 35, 5'8", 200lb. Aerobic exercise 30 minutes (including
> warm-up and cool-down) daily, Using weight training equipment in
> company gym (similiar to those of 24hourfitness). Thank you so much!

Hello,
I'm a 50 year old male (also 5'8") who has lost 75lbs.
I weight train 3 days a week (mon-wed-fri) and do interval cardio 6
days a week.

Routine is:
A) stationary lunge 15 reps each leg w/body weight
A) Squat w/swiss ball 15 reps w/body weight

B) Bench press 15 reps - 2 sets
B) Chest Fly 15 reps - 2 sets

C) 1 Arm Bent Over Row 15 reps each arm - 2 sets
C) Straight Arm Pullover 15 reps -2 sets

D) Shoulder Press 15 reps - 2 sets
D) Bicep Curl 15 reps - 2 sets
D) Tricep Kickback 15 reps - 2 sets

E)Swiss Ball Crunches - 20
E) Reverse Crunches - 20

In order to keep heart rate elevated, no more than 30 to 60 seconds
rest between each exercise and no more than 60 to 120 seconds between
each group (A,B,C,D,E)
Interval Cardio is High Intensity for a short time followed by a
longer rest interval. Jog for 1 minute, walk for 4 minutes - 6 sets.
If you can not run yet walk at a VERY brisk rate then walk at a slower
pace.

I would suggest you get a heart rate monitor (chest band or watch
type) so you can keep track of your heart rate. No more than 80% of
your max.

I also drink 64+ oz's of water per day and eat 5 small meals per day.
Eat 35% protein, 35% carbs and 30% GOOD fat.

I hope this helps. Good luck. I've lost my weight in the last 6
months. It goes quicker than you think

RoadStar

"RoadStar50" <paul.hildmann@gmail.com> wrote in message
news:1180100189.433115.99770@u30g2000hsc.googlegro ups.com...
> On May 24, 7:38 pm, "wgao_perso...@yahoo.com"
> <wgao_perso...@yahoo.com> wrote:
>> I would like to use it for my weight training together with aerobic
>> exercise in order to reduce weight. The 50lb overweight really brings
>> me a lot of trouble, like the back pain.
>>
>> I am male, 35, 5'8", 200lb. Aerobic exercise 30 minutes (including
>> warm-up and cool-down) daily, Using weight training equipment in
>> company gym (similiar to those of 24hourfitness). Thank you so much!
>
> Hello,
> I'm a 50 year old male (also 5'8") who has lost 75lbs.
> I weight train 3 days a week (mon-wed-fri) and do interval cardio 6
> days a week.
.....
> In order to keep heart rate elevated, no more than 30 to 60 seconds
> rest between each exercise and no more than 60 to 120 seconds between
> each group (A,B,C,D,E)
> Interval Cardio is High Intensity for a short time followed by a
> longer rest interval. ....>
> I would suggest you get a heart rate monitor (chest band or watch
> type) so you can keep track of your heart rate. No more than 80% of
> your max.

I'm getting close to your age and our routines have some similarities. I've
dropped about 30 lb bodyweight while restoring a good amt of muscle that I
had in my 30s. One thing I'm not doing is staying within 80% of what would
be my max HR (which, by the charts, is around 173). I only have about 1 to
1.5 hrs 3x/week to work out (usually split time evenly btw weights and
cardio) and I want to do as much as I can stand within that timeframe. My
cardio often levels out around 155 bpm (or 90% of presumptive max HR) and I
get up to around 173 max with intervals. Also try to stay between 120 and
160 when doing weights. (In my 30s I had no trouble getting well past 180
bpm so guess I'm slowing down.)

I'm curious why you say no more than 80% max. I've read plenty of advice to
that effect and the reasoning seems to be that you're getting into anaerobic
range but I'm still not clear why that's a bad thing or wy not work yourself
as hard as possible, as long as you're not getting overly fatigued.
Comments?

BTW, congrats on the weight loss. I'm sure it feels great.

On May 24, 7:38 pm, "wgao_perso...@yahoo.com"
<wgao_perso...@yahoo.com> wrote:
> I would like to use it for my weight training together with aerobic
> exercise in order to reduce weight. The 50lb overweight really brings
> me a lot of trouble, like the back pain.
>
> I am male, 35, 5'8", 200lb. Aerobic exercise 30 minutes (including
> warm-up and cool-down) daily, Using weight training equipment in
> company gym (similiar to those of 24hourfitness). Thank you so much!

So Google search limp dick.

Sheezh.

Or visit all the useless fukin' blogs spammed to this once useful and
VITAL newsgroup.

Now reduced to a mere shadow of potency.

<wgao_personal@yahoo.com> wrote in message
news:1180053512.609958.293430@x18g2000prd.googlegr oups.com...
>I would like to use it for my weight training together with aerobic
> exercise in order to reduce weight. The 50lb overweight really brings
> me a lot of trouble, like the back pain.
>
> I am male, 35, 5'8", 200lb. Aerobic exercise 30 minutes (including
> warm-up and cool-down) daily, Using weight training equipment in
> company gym (similiar to those of 24hourfitness). Thank you so much!


Why don't you just use the 24 Hour 12 step program set-up at the front door.
Two times around, 24 minutes works great.

Burr

Very suggestive! Thank you very much.

On May 25, 6:36 am, RoadStar50 <paul.hildm...@gmail.com> wrote:
> On May 24, 7:38 pm, "wgao_perso...@yahoo.com"
>
> <wgao_perso...@yahoo.com> wrote:
> > I would like to use it for my weight training together with aerobic
> > exercise in order to reduce weight. The 50lb overweight really brings
> > me a lot of trouble, like the back pain.
>
> > I am male, 35, 5'8", 200lb. Aerobic exercise 30 minutes (including
> > warm-up and cool-down) daily, Using weight training equipment in
> > company gym (similiar to those of 24hourfitness). Thank you so much!
>
> Hello,
> I'm a 50 year old male (also 5'8") who has lost 75lbs.
> I weight train 3 days a week (mon-wed-fri) and do interval cardio 6
> days a week.
>
> Routine is:
> A) stationary lunge 15 reps each leg w/body weight
> A) Squat w/swiss ball 15 reps w/body weight
>
> B) Bench press 15 reps - 2 sets
> B) Chest Fly 15 reps - 2 sets
>
> C) 1 Arm Bent Over Row 15 reps each arm - 2 sets
> C) Straight Arm Pullover 15 reps -2 sets
>
> D) Shoulder Press 15 reps - 2 sets
> D) Bicep Curl 15 reps - 2 sets
> D) Tricep Kickback 15 reps - 2 sets
>
> E)Swiss Ball Crunches - 20
> E) Reverse Crunches - 20
>
> In order to keep heart rate elevated, no more than 30 to 60 seconds
> rest between each exercise and no more than 60 to 120 seconds between
> each group (A,B,C,D,E)
> Interval Cardio is High Intensity for a short time followed by a
> longer rest interval. Jog for 1 minute, walk for 4 minutes - 6 sets.
> If you can not run yet walk at a VERY brisk rate then walk at a slower
> pace.
>
> I would suggest you get a heart rate monitor (chest band or watch
> type) so you can keep track of your heart rate. No more than 80% of
> your max.
>
> I also drink 64+ oz's of water per day and eat 5 small meals per day.
> Eat 35% protein, 35% carbs and 30% GOOD fat.
>
> I hope this helps. Good luck. I've lost my weight in the last 6
> months. It goes quicker than you think
>
> RoadStar