Workout routine help

[black3000gt]

Hi guys,
2 weeks ago I made the decision that i will no longer be a fat couch potato. I started kickboxing, and I'm mixing in yoga and lifting. I'm 36 and started at 262lbs, currently down to 252. My current schedule is:

Monday - Lifting
Tuesday - Yoga
Wednesday - Lifting
Thursday - Kickboxing
Friday - Lifting
Saturday - Kickboxing
Sunday - Yoga

I am currently doing the StongLifts 5x5 program. My current weights are:

Squat - 150lbs
Bench - 145 Lbs
Row - 120lbs
Overhead Press - 95lbs
Deadlift - 185lbs

In speaking with my younger brother in law, former college football player, still a gym rat said "at my age" I should work on low weights and high reps. Am I doing the wrong program? Any help or suggestions would be great.

[Bando]

I think your routine as laid out is pretty good, though I would add a complete rest day, for your joints if nothing else. Eventually that much activity will catch up with you.

I'm curious as to why you joined this site 11 years ago and are now just getting around to working out? Sometimes getting what's in your head straight is more important than what plan you follow.

[itsagoodday]

In speaking with my younger brother in law, former college football player, still a gym rat said "at my age" I should work on low weights and high reps.

Well, now you know not to take any lifting advice from your younger brother in law.

StrongLifts 5x5 is a good program. 36 is not a magical old age where you can no longer move heavy weights. Carry on.

[black3000gt]

I think your routine as laid out is pretty good, though I would add a complete rest day, for your joints if nothing else. Eventually that much activity will catch up with you.

I'm curious as to why you joined this site 11 years ago and are now just getting around to working out? Sometimes getting what's in your head straight is more important than what plan you follow.

So about 9 years ago i suffered a neck injury while training Jiu-Jitsu that caused a C3-6 herniation. After over a year of PT, Chiro, Injections, etc. I had no relief from headaches, and weakness. Two kids and a job with a lot of travel later and the years just stacked up. I also got rear ended about 4 years ago that re-aggravated my neck issues. I thought it was over for me as far as being active until I found Yoga. I'm finally at a point where I am not living on ibuprofen and tension headache meds.

[RK42]

Nothing wrong with following StrongLifts 5x5 if it works for you. You may find at some point that squatting 5x5 3 times per week does not give you enough recovery anymore. But as long as you can handle it, and feel fresh enough for each session, go for it.

Another good novice routine is Fierce 5 from the Workouts section of this forum: http://forum.bodybuilding.com/showth...hp?t=159678631. It has more exercise variation, and is more balanced in some ways. But I wouldn't necessarily say that one or the other is better, it's more a question of what program style you prefer.

[black3000gt]

My biggest concern with StongLifts 5x5 is that I feel like i am not doing enough. I didn't want to start too heavy, but starting at an empty bar sounded like it would take too long to get to any real weight. Also, do i need to add anything for Biceps? If so, where would I add this in?

Also, I am trying to eat at a deficit so i lose weight. Am i hurting myself by not eating extra calories? My current diet consists of oatmeal and eggwhites for breakfast, and 4-5 more meals of 4oz lean protein (fish or chicken) 2.5oz brown rice, quinoa, sweetpotatoes and 85 grams steamed green beans or broc****. I am also taking 1 tab, 3 times a day of Orange Triad. 6-8 16.9oz bottles of water daily as well. After lifting I take another 60g of GNC's pro performance AMPED protein but will be switching to Nutrabio iso.