My weight training and workout regimen

[evergrey]

Class- two nights a week. Lots of insanity to endure there, heh!

Then my weight training regimen, which will continue to get adjusted and changed as I go. Right now, relatively light weight with high reps because I am recovering from injury and new, so this will strengthen my ligaments and joints and help with stamina. I do find myself working to muscle failure sometimes with these anyway, lol!

Warm up with light kihon, kata, and stretching (each workout)

Monday - Legs & lower abdomen

3x24 Leg Press
3x24 Leg Curls
3x24 Leg Extensions
3x24 Hip Flexor machine (push outwards with legs)
3x24 thigh squeeze machine (pull inwards with legs)
3x10 slow Yoko geri
3x10 slow Mawashi geri
3x10 slow Mae geri


Wednesday - Core

3x24 ab machine (seated bend forward)
3x24 reverse ab machine (seated lean back)
3x24 sideways crunches (2x40/side) (I think he forgot to change that?)
3x24 standard crunches
5x5-second Planks

Friday - Upper body

3x24 Bench Press
3x24 Preacher Curls
3x24 Rows
3x24 dumbell Shrugs
3x24 butterfly machine (seated pectoral)
3x24 cable punches
3x24 dumbell flys
3x24 Dip machine
3x24 Chin up machine

After workout routine (each workout) This is to allow for a cool down, and stretching

1 minute punches (light and easy - just throw them out there with no power)
1 minute of that days kicks (light and easy - just throw them out there with no power)

Dynamic stretching
Static stretching


Note: Don't be afraid to add other exercises in.

Sooo what do you think?

[GJEC]

My immediate thought was "Too much"

But I'm no expert.

Gary

[evergrey]

OSU, it is a hell of a lot, heh! You should see what he had me start with:

"Warm up with light kihon, kata, and stretching (each workout)

Monday - Legs & lower abdomen

4x40 Bench Press
4x40 Preacher Curls
4x40 Rows
4x40 Leg Press
4x40 Leg Curls
4x40 Leg Extensions
4x40 Hip Flexor machine (push outwards with legs)
4x40 thigh squeeze machine (pull inwards with legs)
10x10 slow Yoko geri
4x40 Other exercise machine dealing with legs (just to add variety)


Wednesday - Core

4x40 Bench Press
4X40 Preacher Curls
4x40 Rows
4x40 ab machine (seated bend forward)
4x40 reverse ab machine (seated lean back)
4x40 sideways crunches
4x40 standard crunches
10x10second Planks
4x40 Other abdominal exercise (for variety)
10x10 slow Mawashi geri

Friday - Upper body

4x40 Bench Press
4x40 Preacher Curls
4x40 Rows
4x40 dumbell Shrugs
4x40 butterfly machine (seated pectoral)
30 push ups
4x40 cable punches
4x40 dumbell flys
4x40 dumbell bent over fly
4x40 dumbell tricep extensions
4x40 Dip machine
4x40 Other upper body exercise (for variety)
10x10 Slow Mae geri


After workout routine (each workout) This is to allow for a cool down, and stretching

1 minute punches (light and easy - just throw them out there with no power)
1 minute of that days kicks (light and easy - just throw them out there with no power)

Dynamic stretching
Static stretching
"

I tried to do the Weds one and came back home after more than an hour and a half of slogging through it, because I felt like I was going to throw up. I told him "I think you've mistaken me for an already fit 18 year old with no chronic injuries."

So we cut down to this. I discovered I couldn't do that many dips and ESPECIALLy chin ups, even massively assisted, so we're still tweaking it, but otherwise I managed it, on Friday.

[meguro]

Hey Ev,

On the chin-ups, a great place to start is the the dead hang-keep your shoulders active. Just grab on to the bar with straight arms and hold on. Next, the bent-arm hang. Even if you can only hang for a second at a time, it adds up. The reverse works with dip progressions too.

[hangtime]

Mar 6, 2012 3:13:27 GMT -5 GJEC said:

My immediate thought was "Too much"

Ev, This was my exact thought too when I saw your FB post. There's tons, TONS of info on putting together simple programs on the webz...

Mar 6, 2012 3:13:27 GMT -5 GJEC said:

But I'm no expert.

...and you're still better than most

[MMX]

I am gonna agree with Gary and Hangtime for a few reasons and one is I have been there.

Now, Less is more.

I would say do Swings with a dumbbell or kettlebell 20 swings x 5 rounds

Then say 1 press exercise like Turkish Get ups.

Throw in your Karate training and you are set.

Don't go to failure.

[GJEC]

It's not how much you can do, we can all train huge amounts if we set our minds to it ...

It's what you can recover from.

Unless your life and nutrition is all geared up to collapsing in a heap after training and eating the right stuff to reap the benefits, I'd go with a far simpler routine. (As MMX suggested) It might take longer to get the results, but there's less chance of injury or burnout.

It's Pareto's law. You'll get 80% of the benefits from 20% of the work. You'll have more energy left over for life in general and you'll feel far less DOMS.

The golden rule for supplementary training is "Take more out of training than training takes out of you"

Gary

[MMX]

Also as Kancho Ninomiya says " Work smarter, not harder. "

[ibuki]

Lurked here for a while , but Evergrey you managed to get me to post something!

3x24 Leg Curls
3x24 Leg Extensions
If you have knee issues, I'd recommend staying well away from these two exercises.
If you don't have knee issues, keeping doing them, and you soon will....
These are 'open chain' exercises that will put a ton of loading through the knee ligaments

3x24 Hip Flexor machine (push outwards with legs)
3x24 thigh squeeze machine (pull inwards with legs)
Why oh why??
Unles of course your goal is to crack walnuts between your knees ;D

As has been said by Gary, way too much

I'd go with what MilkManX said, swings, some TGU, and I'd add goblet squats.
Go learn the correct technique/form for those three and you'll be reap a lot of benefit from them

Osu

[hangtime]

Two things, Ibuki (and Evergrey, correct me if I'm wrong) -

I agree with Evergrey's assessment that she has to build up strength as 1). She's coming off injury and 2). she's not used to weight training.

Swings might be OK, TGU's are a bit cumbersome for a beginner (just my opinion, which, mileage may vary). Goblets might be too hard. MMX was referring to the simplicity of his routine, which for MMX's fitness level is simple *for him*.

My $0.02 -- Ditch the weight...at least for the 6-8 weeks. Work on strengthening through body weight exercises --pushups, pullup variations, lunges (working through ROM, multiple planes, working on balance), bw squats (again, working within your ROM), exercise bike, walking and maybe the elliptical (not all in one session). These will help will building muscle, work on ROM and endurance.

Again, just my unsolicited opinion

OSU!

[evergrey]

Thank you, I value everyone's opinion and am discussing it with Sensei, of course.

If anything in the leg stuff feels wrong, I won't do it, for sure, given that I am still recovering from surgery. Haven't done it yet, as I was unwell on Monday.

PS: I want strong thighs. I also ride horses, strong thighs help with balancing properly on the horse, which is kind to the horse and to me. :}

I just did the new core workout (Wednesday's) and actually... it didn't feel like enough! Even with adding up to 40 pounds in some of the things I did. But it's still all low weight. I ended up adding in some extras. :} All of it took about an hour. All of this is low weight, for stamina and toning, to prepare my body for when I add real weight.

So today I did:

Warmup: punching, dynamic stretches, static stretches, Pinan 1 (they can just deal with me being "That One Guy" who does kata, lol)

3 x 24 Normal crunches
4 X 24 side crunches
3 x 10 second planks
2 x 20 second planks
3 X 24 ab machine (forward bend 50 pounds
3 X 24 back extension machine: 70 pounds
4 X 24 preacher curl: 15 pounds
3 X 24 rows: 50 pounds (the last set was haaaard. I made scaryfaces, lol!)
20 mae geri (jodan)
20 mawashi geri (chudan)
20 yoko geri (gedan/chudan, lol)
1 minute punching
static stretches
dynamic stretches

I feel really energized, haha!

[erico956]

I think the people on this site would really benefit from this information. I know the guy who created the site and this is exactly what information he was trying to put on the site to help others.


www.gymtrainingforums.com

[GJEC]

It doesn't open ...

Gary