Any weight lifters in the house?

I have just started working out every morning at a local gym before work... I'm 19, work a full time desk job, and part time on my feet. 5' 11" 190lbs with 167/102 blood pressure.

I'm working out to get my blood pressure under control along with cutting 15-20lbs.

So far... I have been running 5miles to warm up, and following it with 30-45minutes of weight lifting. Doing upper body one day and then legs, back and abs the next day, and alternating everyday. Three sets of 12-15 reps with enough weight that I struggle on the last set. Follow it with 10-15 minutes in the sauna and a shower to finish out.

Now keep in mind I'm not trying to get ripped here. Just trying to get in good shape. My father passed at 36 of a heart attack. Blood pressure issues run In the family.

Anyone have any tips on what I should add or change in my workout?

 

Hey man, I hit the gym a decent bit so I think I can help you out some. Let me start by saying that the most important part of any workout routine is a healthy diet. Since you're trying to lose weight, you need to create a calorie deficit. This can be achieved in two ways: 1. Cardio and lifting weights 2. taking in less calories than "recommended" daily intake. The most efficient way is both. There are a lot of websites that you can put a little info in on and will tell you how many calories you should be taking in daily. Shoot for about 200-300 calories less per day than what the website says you should be. I would start the workout with a short jog. Just enough to get your heart pumping and begin to break a sweat. The length of time lifting weights does not necessarily matter. Go in with what muscles you're working that day in mind and take 30 seconds to a minute between sets. On days when i do cardio I do it after I lift. Leave yourself one day a week as an off-day and also have one day as a cheat day for your diet. I'm not saying go all out and eat terrible all day but rather allow yourself maybe a thousand calories over your "recommended" daily count. My spread is a little more spaced out than yours. For example, Monday: Chest, Tri's, and Traps Tuesday: Back, Bi's, and Shoulders Wednesday: Lower body and Abs. I then repeat this cycle and take my day off. Hope this helped a little. If you have anymore questions feel free to ask.

 

For the cardio I prefer to ride a bike over running. It is a lot easier on your knees especially if you're a little on the heavy side. I have found riding up empty parking garages at night to really put a lot of work into a short time span.

 

Thank you,

I looked into splitting my workout into three, arms neck and chest, back and abs, and legs. however, I really want to keep my cardio, running, a daily thing. Am I stepping backwards by doing this? Also people recommend running after lifting. I know I'm not going to be able to lift to the max do to the energy spent running, but im not looking to get ripped, just trying to get in shape. Is this a necessity?

Thanks again.

 

Excellent choice, especially as you get older and realize you are going to outlive your knees!!!

 

I go to the gym 5 days a week and try to walk (weather dependent) 7 days a week.

Monday- chest and triceps, hour on the bike, 1/2 hour 1.5 mile walk after the gym
Tuesday- bike for an hour, walk at night
Wednesday- back/shoulders/biceps bike for an hour, walk at night
Thursday- hour on the bike
Friday- legs, hour on bike, walk at night
Saturday- 2 mile walk at night
Sunday- 20 mile bike ride (real bike) or 4-5.5 mile walk in morning, 3.5 mile walk at night

Im 30 years old, 6'3" and around 230#. Not jacked but Ive got some tone and definitely some room for improvement.

 

Well depending on the day I hit the gym up 2 or so times a day, 6 days a week with one day off to slack and study. I usually go to the gym in the early morning and do all my light cardio and heavy weight lifting. In my 3 hr break between my classes I do my longer durations of cardio and do 30 mins on the treadmill, bike, elliptical. Plus I have my stack of supplements I take after lifting. Im 22 5' 10'' and about 200 and starting to cut again.
day 1 20min cardio bike, Arms
day 2 20min treadmill, back/ shoulders
day 3 20min elliptical, chest, legs
I rotate between these 3 days and mix them up every few weeks.

 

I lift weights ever time I urinate!!!

 

x2!
na the school has a weights class, im 6"1' 150 pounds, bench 180, squat 300. im still a twig compared to every other lifter lol!