Mixing Workout suggestions

[bjlasota 0]

I'm looking at putting together a workout program to get my in better shape for this upcoming summer and figured the earlier I start, the better. I finished all 60 days of Insanity back in November before Thanksgiving and haven't been anything besides a couch potato since then. I play in a hockey beer league 2 days a week and play pickup when I can. I'm looking to lean out, lose some gut fat, and build my speed, endurance, and explosiveness.

I want to start either another round of Insanity or the new Les Mills Combat in January and mix in some weight lifting from the plan I've put together. I want to see what you guys/gals thought about my plan and tell me if I'm overworking or if it looks like something that is attainable.

Workout Plan:

Complete Insanity or Les Mills Combat based on included schedules - Workouts in morning before work

Ice Hockey 2 days per week, typically Sunday and Monday Nights

Lifting at Gym(Each workout averages 45 mins) - Workouts after work in afternoon, before dinner

Bis and Tris
Dumbbell Curl – Standing
Tricep Pushdowns – Straight Bar
Hammer Curl – Standing
Tricep Kickbacks – Dumbbell
Wrist Curl – Dumbbell, Palms-Up
Tricep Press – Dumbbell, Seated
Push-Ups – To failure
Dips -To failure

Shoulders and Legs

Plie Dumbbell Squat

Front Incline Shoulder Raise

Leg Press

Upright Rows - Dumbbell

Romanian Deadlift

Side Lateral Raise

Leg Curls - Lying

Shrugs - Dumbbell

Lunges - Dumbbell

Pullups
Calf Raise - Dumbbell, Standing

Chest and Back
Bench Press – Barbell, Flat
Seated Cable Rows
Bench Press – Barbell, Inclined
Lat Pulldowns – Wide-Grip
Front Dumbbell Raise
Butterfly

Back Extension
Pullups - To failure
Dips – To Failure
Push-Ups – To failure

I noticed some muscle loss after doing Insanity even though I leaned out. I'm looking to put myself into a win/win situation this time around.

I'll also plan on sticking with the diet plan in the Insanity program. I did about 450 cals per meal and if adding in lifting, might move up to 500 cals per meal or 2500 cals per day. 3000 on hockey days.

[hockeyguy1 1]

how many sets and reps are you doing for each exercise? cause 45mins seems like a short time if you are working out two body groups a day. I think the bi's and tri's are a good muscle group to workout together. But if you aren't squeezed for time or # of days going then i would spread out the other muscle groups. IMO if you dedicate one day for each muscle group you will maximize the output. Especially for chest and back since those are two major muscle groups, cause working those out on the same day can potentially take a lot out of you. But like i said if you are strained on time it is good that you are combining a push and pull workout. I have been working out with weights since i was 16(im 25 now) I have tried all sorts of routines from working out two muscle groups a day combining chest and tri's and back and bi's. Some people will say its good to workout chest and tri's together since you are using your tri's already for chest. But i found that id be spending 2hrs or so in the gym doing 4-5 sets, 10-12reps per muscle and it was just getting to be too much so i broke it down to one muscle group a day and cut my time in the gym to around 1 1/4 hr to 1.5 hrs. But there are the exceptions when i skip a day then ill combine two muscle groups.

You need to just mess around with your routines and workouts to see what benefits you and what your body can output. In time your mind and body will tell you what it can and can't do.

[bjlasota 0]

how many sets and reps are you doing for each exercise? cause 45mins seems like a short time if you are working out two body groups a day. I think the bi's and tri's are a good muscle group to workout together. But if you aren't squeezed for time or # of days going then i would spread out the other muscle groups. IMO if you dedicate one day for each muscle group you will maximize the output. Especially for chest and back since those are two major muscle groups, cause working those out on the same day can potentially take a lot out of you. But like i said if you are strained on time it is good that you are combining a push and pull workout. I have been working out with weights since i was 16(im 25 now) I have tried all sorts of routines from working out two muscle groups a day combining chest and tri's and back and bi's. Some people will say its good to workout chest and tri's together since you are using your tri's already for chest. But i found that id be spending 2hrs or so in the gym doing 4-5 sets, 10-12reps per muscle and it was just getting to be too much so i broke it down to one muscle group a day and cut my time in the gym to around 1 1/4 hr to 1.5 hrs. But there are the exceptions when i skip a day then ill combine two muscle groups.

You need to just mess around with your routines and workouts to see what benefits you and what your body can output. In time your mind and body will tell you what it can and can't do.

I'll be doing 3-4 sets and basically maxing out reps. Typically that's 7-8 reps for me. 1 hour in the morning, a 10 hour workday, and 45 mins after work is about all I have time for. I'd love to have more time, but it's not like college anymore where I could workout in the morning before class, go to 3 hours of class, then back to the gym. I typically get up at 4am, start insanity by 415, and done between 5 and 515. Shower, breakfast, and off to work. This is really going to suck on the mornings after hockey since I typically get home about midnight or 1am. Splitting up the muscle groups to single days isn't a bad idea though. I can probably do 45 minutes everyday M-F instead of doing a MWF.

[Quintin 16]

Not another one of these....

Tis the season, so here goes:

I want to jump on nutrition/diet first. What are you eating/not eating?

Training wise;
You are doing far too much per day and focusing too much off of a bodybuilding-template. The template's all well and good for aesthetics but that's just that - aesthetics. Switching the goal-orientation to perform better ie. improving strength. Looking better is the welcome side effect to this adaptation.

From your training history, especially with one-size-fits-all (very loosely on the 'fits-all' aspect) programs ie. Insanity, it's no wonder you didn't train afterwards. You ended up overtraining and your body/nervous systems needed the time to recover. Programs like these typically work because it's sedentary people that do them and at that stage, anything would work. You can water any plant and make it grow, but the fine-tuning will be the difference between average and good.

The standard with lifting day templates for maximal work in the least amount of time include:

Warm up (pre-habilitation work ie. self-myofascial release, increased body temperature and at specific regions, stimulating your nervous system for improved cognitive function to perform well)
Compound exercise (the big 3 - squat, deadlift, bench and their respective variations. The protocol is to ramp the weight up, with 3-5 reps per set - start with bar, then warm up the movement, then bump the weight up in increments (larger when lighter, when near failure, go up smaller). Never go to full failure - there's just no point in doing so. Work up to a set that is hard enough to finish, but to the point where you never struggle. Stick with good technique. Doesn't have to be perfect but good and safe. Good technique allows for safe lifting as well as increased efficiency. Technique wise, here:

Squat:

Deadlift:

Bench:

Learn the proper technique first then build other factors into it ie. increasing weight. Lift the weight as fast as you can per rep (with some control on deadlifts; ease off the floor, accelerate when it's reached the knees). This allows for increased recruitment of fast twitch muscle fibres. Increased recruitment = more growth.

Supplemental exercises are movements linked close to the compound movement you want to improve ie. bench press=variations of dumbbell bench/dips; squat=lunge/split squat; deadlift=back extension/glute ham raise/variations of horizontal/vertical pulling ie. rows, pull ups etc.
These are what's going to help improve your compound lifts at the start. The stronger you are, the more impact you will have with muscle growth. Go for reasonable weight and moderate volume ie. 3x8-12. Build on the weight, with good technique.

Anything after is icing on the cake. Typically, less is more to begin with. As you steadily progress, start to bump up the weight and/or volume. These extras include core stability work, bi's/tri's, typical bodybuilding exercises.

[mjpisat 36]

if you want to lean out, if you are over 30 it's all what you eat. i've been to stick and shoots, pick up games, league games 3-4 times a week for the past month and haven't lost 1 lb. I've been eating ok, but not paying attention to how much calories i've been taking in. last summer i was on ice 2 days a week and lifted 2 days a week, but was watching calories. i was losing about 1 lb per week.

as we get older, it's all about what and how much you eat.

if you want a good lifting program, google starting strength. it will help you get strong. quick. i don't know how explosive it will make you, but i guarantee it will help with injury prevention.

good luck.

[SydNap 25]

I agree with mjp, food is a weight loss plan killer. For me, I have to shut it down after 6pm to have a shot at losing weight.

[rawathletics 0]

Not another one of these....

Tis the season, so here goes:

I want to jump on nutrition/diet first. What are you eating/not eating?

Training wise;

You are doing far too much per day and focusing too much off of a bodybuilding-template. The template's all well and good for aesthetics but that's just that - aesthetics. Switching the goal-orientation to perform better ie. improving strength. Looking better is the welcome side effect to this adaptation.

From your training history, especially with one-size-fits-all (very loosely on the 'fits-all' aspect) programs ie. Insanity, it's no wonder you didn't train afterwards. You ended up overtraining and your body/nervous systems needed the time to recover. Programs like these typically work because it's sedentary people that do them and at that stage, anything would work. You can water any plant and make it grow, but the fine-tuning will be the difference between average and good.

The standard with lifting day templates for maximal work in the least amount of time include:

Warm up (pre-habilitation work ie. self-myofascial release, increased body temperature and at specific regions, stimulating your nervous system for improved cognitive function to perform well)

Compound exercise (the big 3 - squat, deadlift, bench and their respective variations. The protocol is to ramp the weight up, with 3-5 reps per set - start with bar, then warm up the movement, then bump the weight up in increments (larger when lighter, when near failure, go up smaller). Never go to full failure - there's just no point in doing so. Work up to a set that is hard enough to finish, but to the point where you never struggle. Stick with good technique. Doesn't have to be perfect but good and safe. Good technique allows for safe lifting as well as increased efficiency. Technique wise, here:

Squat:

Deadlift:

Bench:

Learn the proper technique first then build other factors into it ie. increasing weight. Lift the weight as fast as you can per rep (with some control on deadlifts; ease off the floor, accelerate when it's reached the knees). This allows for increased recruitment of fast twitch muscle fibres. Increased recruitment = more growth.

Supplemental exercises are movements linked close to the compound movement you want to improve ie. bench press=variations of dumbbell bench/dips; squat=lunge/split squat; deadlift=back extension/glute ham raise/variations of horizontal/vertical pulling ie. rows, pull ups etc.

These are what's going to help improve your compound lifts at the start. The stronger you are, the more impact you will have with muscle growth. Go for reasonable weight and moderate volume ie. 3x8-12. Build on the weight, with good technique.

Anything after is icing on the cake. Typically, less is more to begin with. As you steadily progress, start to bump up the weight and/or volume. These extras include core stability work, bi's/tri's, typical bodybuilding exercises.

Can't agree with this more. Nutrition first. Then, switch to a different workout program-- what you posted is closer to a bodybuilding program, you want a program for athletes.

I recommend these two programs. Try them both for a few months and see which one you like most--

http://www.defrancostraining.com/articles/38-articles/65-westside-for-skinny-bastards-part3.html

http://www.muscleandstrength.com/workouts/bill-starr-5x5-linear-version-intermediate-lifters.html

Also, lifting is only half of the equation. You need to add cardio, preferably high intensity interval training (HIIT) on the bike, treadmill, jump rope, burpees, etc. Pretty much what you do is go 100% effort for a certain period of time, then you rest for a certain period of time. I'd start with a ratio of 1:3 work to rest, and build up to 1:1. 30 seconds is a good time interval to start off with, and adjust as you get more familiar with the routine. Distance cardio is not as effective as HIIT as far as conditioning and fat burning, but if you prefer distance running, do it on your "rest day" away from weights, or do it directly after lifting, but never before.

Good luck!