NFT: New workout routine

By sagi kalev - really good program

workout to kind of ease yourself into. 12 weeks. After that you can step it up.

Ice Cream Fitness. 5X5
Ice Cream Fitness - ( New Window )

Hardcore sprints once a week, and light lifting or light cardio the other days

Been counting my calories and Macros

About 20-25 pounds in 2 months lost

would probably be to pick out which 2-4 lifts you want to do (or have the equipment for) and then just cycle 4 or 5 sets of different rep schemes every week (week 1 - 10 reps, then 8, then 5, then 3, etc). Obviously lighter weight for higher reps and vice versa. Shoulder press and back squats would probably be the 2 most bang for your buck, bench and deadlifts next. Every once in a while mix in some pushups, air squats, pullups, or end with a lighter drop set.

no more squat rack

or any other free weights.

Mainly the Clean...maybe even the Clean and Jerk? It is as full body as it gets and engages your largest muscle groups.

There is a ton of technique behind these movements though, so you may need a watchful eye to help teach you. Can only learn so much online with them and there are certain mobility/stability/flexibility minimums that need to be met.

I followed 5*5 strong lifts program which consists of:
*deadlift
*squat
*bent over row
*overhead press
*bench press

Since I didn't have a rack I substituted front squats for back squats and weighted push ups for bench press.

To be able to do this you will need to learn to clean the bar up to your shoulder shelf, which as Sy mentioned is a great exercise in it own but pretty technical.
Link - ( New Window )

I feel like I'm losing some muscle with my fat that's being lost

Can the following workouts twice a week with a slight uptick in protein bulk my muscle back up? I already eat between 90-250 G protein per day at 1900-2700 calories at now 225 pounds and 6 feet 1

Shoulder press machine
Leg press machine
Weightless squats
Daily push-ups
Chest press machine
Other machine weight workouts sprinkled in
Dumbbell curls (heavy reps, low weight, for now)

Is that enough?? Or do I need MUCH MUCH more and not 6 days a week cardio?

I'm only looking todo machine workouts for now, as I'm very much avoiding injury using free weights as I typically always work out alone and feel more comfortable with machines, having sustained several minor muscle injuries attempting weight lifting in the past, trying to stick with the machines until my core is much tighter and stronger

In comment 13993067 LawrenceTaylor56 said:

Quote:

workout to kind of ease yourself into. 12 weeks. After that you can step it up. Ice Cream Fitness. 5X5 Ice Cream Fitness - ( New Window )

If you're looking at 1x or 2x a week, you want a full body routine. Maybe replace squats with split squats with dumbbells, or goblet squats. Any chance there's a leg press at your gym?

And I'd pass on Ice Cream Fitness. Its creator has no training and is a known liar.
The 2nd option here is something I'd consider. - ( New Window )

I love some of the suggested workouts above: nice work! I have a squat rack and Olympic bar and weights, plus some dumbells, etc., and I still use them, but I am getting older and I am interested in adding a multi-station resistance training machine.

I was researching that last night and discovered that Bowflex has had a history of recalls, so not that. I was thinking of either new or used equipment, in the $1,000 to $1,500 range, looking for basic exercises done safely and with smooth, quality equipment.

Any suggestions on what to get and/or where to get it?

something gets in the way. A pull-up heavy workout was nice until I developed tendonitis in both elbows. My squat/deadlift regime has been permanently disrupted by back/disc issues. Right now it's alternating between a cable and dumbell-based arm and back workout and a barbell and/or dumbell-based chest workout, with a lot of running thrown in.

I've had several back surgeries, so I avoid squats and deads. The trap bar is great, moves the weight off your shoulders and is much safer.

In comment 13994359 schabadoo said:

Quote:

I've had several back surgeries, so I avoid squats and deads. The trap bar is great, moves the weight off your shoulders and is much safer.

Thanks. I've used it with decent luck but my gym doesn't have one (otherwise a great gym, just doesn't have a trap bar). I do goblet squats, which I like, and kettlebell snatches. The other reason I'm pretty restrained with the lower body is because a significant leg injury could torpedo my running for awhile.

In comment 13994366 Dunedin81 said:

Quote:

In comment 13994359 schabadoo said: Quote: I've had several back surgeries, so I avoid squats and deads. The trap bar is great, moves the weight off your shoulders and is much safer. Thanks. I've used it with decent luck but my gym doesn't have one (otherwise a great gym, just doesn't have a trap bar). I do goblet squats, which I like, and kettlebell snatches. The other reason I'm pretty restrained with the lower body is because a significant leg injury could torpedo my running for awhile.

I totally get it. It's frustrating, but waiting out or accommodating an injury is much better than constant re-aggravation or escalation.

The goblet squats are low-risk and full range of motion, as far as I know. Only limitation I have with them is the stress on the hands/wrists supporting the heavy dumbbell.


Bought this as a gift to myself - ( New Window )