Advise on weights to use for new strength program
Hi!
Fairly new to the bodybuilding thing. I wanted advise on the weights I should be using for each set in my new program (details below).
I read the sticky...hope I included everything. If not, let me know!
Age: 25
Height: 5'11"
Weight: 185lbs
Body Fat: No clue
Been training for 1 year and took three months off gym (although I was active)
I've used a method a friend gave me to find my 6 rep weights I should be using.
Start low, do 6 reps. Rest for 1 min. Add 5-10 lbs, repeat.
This is a new routine 2 day split, twice a week(mon-thu: upper, tue-fri: lower), with weekends and Wednesday's off (although I usually do something like hike or rollerblade or tennis on the weekends). I was planning on doing 3 sets of 6 rep, for each exercise.
I feel my lower day is a bit easy though. If anyone has another machine exercise I could do to help out those legs, I'd be all ears to it.
I do a lot of hiking, so I'm usually very endurance oriented (6-12 hr hikes in the adirondacks).
My main goal is to gain more muscle. I lost a lot of weight in the last year and I'm starting to have loose skin...I figured I should fill it up with muscle. I don't quite care if my weight goes up, as long as my bodyfat goes down. I'm going for a bfat test tomorrow after work. I could append to my post once I have the numbers.
I use hammer strength machines for this training. Although I usually went for dumbells in earlier trainings, which were mountaineering oriented trainings, so...they included lots of endurance (12-15 reps per set) legs exercises and a couple of upper body and core exercises. My old trainings (for the past 2-3 months) have been full body workouts.
The sets I did (4@80 means, 4 reps at 80 lbs) while trying to find my 6 rep weights. Weights are the total used, unless stated "per side", then do times 2 for total:
Day 1: Lower
Leg Press: 45/90/135/180/225/250/4@275 - per side
Leg Curl: 25/35/45/55/65/75/85/95/100
Calf Raises: 25/35/45/55/65/75 - per side
Inclined Abs: 12/10/10
Easy cardio for 40 min afterwards (bike or cross-trainer)
Day 2: Upper
Chest Press: 25/35/45/55/65/75/4@80 - per side
Military press: 25/35/45/55/65/4@75 - per side
2 hand rowing: 25/40/55/60/75/90/115
2 hand Pulldowns (with rope grip): 25/35/40/50
2 hand bicep curls: 30/40/50
Jogging for 50 min at avg speed afterwards.
I try to get 8 hrs of sleep per night, but I sometimes feel sleepy at work. Going to try to get more (at least an extra hour would be most welcomed).
I've been eating well (although not uber strict) in the last couple of months. I find I've always been hungry lately. I'm basically writing down everything I eat this week and taking down my hunger level. I'll post that when I have completed the week.
Thanks for your help!
Fish
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