Most of my routines take about 2 hrs-3 hrs depending how long i have to wairt soemtiems and some people think i do to much lol. like theres such a thing right? jk

 

Example here is my chest and tricep routine

Now i do a RPT style im not looking to change that im looking for more if im doing to many exercises

 

1 mile run on treadmill (8-9 min mile)

 

1 Bench Press

215x8  120 second break

195x9  120 second break

175x10

 

2 Tricep pull downs

100x10  120 second break

90x11   120 second break

70x12 

 

3 Butterfly

210x8  60 second break

210x8  60 second break

210x7  60 second break

110x15

 

4 Dips

(i weigh268)

268x10  60 second break

268x10  60 second break

268x8

 

5 cable cross overs

High     42.5x12  60 second break

low      15x15  60 second break

Middle  35x15  60 second break

           15x15

 

6 Rope Tricep push down

60x13  60 second break

60x13  60 second break

60x12

 

7 Incline bench press

150x13  60 second break

150x13  60 second break

150x13

 

8 Cable overhead extensions

42.5x11  60 secon break

42.5x10

 

120 second break

 

9. Push ups

15   60 second break

14

 

12 min of stretching

 

 

 

some guys i know that have lost over 100 lbs and had surgery to get rid of extra skin and are all bulked out now say im doing way to much. they focus on a total of like 5 exercises and thats about it.

 

Just curious to see what you guys on here think??

 

O and my goal is strength gain and weight loss.   alot of people say its one or the other and trust me you can do both ive been doing it lol

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I don't think it's too much @FearlessRobb.

 

You are taking quite a few two minute breaks, which is fine, and obviously means you are going to be in the gym for longer. When you add it all up, you are probably resting, stretching and warming up for abou 30-60 minutes. Add in the fact you say you have to wait for equipment and that extends your time even longer.

 

If you were going non stop for like 1 and a half hours - 3 hours that might be counter-productive.

 

Also, you have to take into account you're working more than one muscle group. These other guys who say they only do 5 exercises might just be hitting their chest, whereas you are incorporating triceps into your workout too.

 

I think you are on the right track with a programme to lose weight and gain muscle. But what is your meal plan like? What are your protein, carb and fat intakes like? You want to be eating in a slight caloric deficit of about 150-250 calories to lose weight and gain muscle.

 

Also, are you doing any HIIT? I assume the mile run you do is more like a light jog to warm up? You don't want to be doing intense cardio before you lift.

 

Jordan

When you add the exer ise it changes the nutrition needed so this is what its like by end of day

The mile I run is at a speed onf 6-6.6 its a jog but its a 8.5-10min mile mainly just to get cardio cause im not a giant fan but it needs to be done. But its a nice warm up to get the heart pumpong and belive my my heart races and youmsweat so much more doing the csrdio forst. If I try to do it at the end it just doesnt happen

 

I also eat at a 1500 calorie deficit because im poor and cant afford alot of food and it seems to work for me. But as I gain strength and eat right ill tend to eat more and more were ill b at a 500 deficit. I eat around 1800 calories a day

 

5 egg whites

1 whole egg

 

10 of chicken breast

2 servings of mixed veggies

.5 serving of lima beans

1 serving of brocoli

 

Sometimes hot air popped popcorn with little olive oil spray and light seasoning. Orrrrr. 4 celery stalks with 1 serving of natural peanut butter

 

8 oz of steak or pork

2 servings of mixed veggies

.5 serving of lima beans

1 serving of brocoli

 

1 dannon light and fit yogart

1 fuji apple

Sometimes 1 cucumber

 

 

If I can maintain this diet I loose about 1 lb a lb and doesnt affect strength this is around 1800 calories lol ill post a pic of nutrition facts after

Most of my routines take about 2 hrs-3 hrs depending how long i have to wairt soemtiems and some people think i do to much lol. like theres such a thing right? jk

 

Example here is my chest and tricep routine

Now i do a RPT style im not looking to change that im looking for more if im doing to many exercises

 

1 mile run on treadmill (8-9 min mile)

 

1 Bench Press

215x8  120 second break

195x9  120 second break

175x10

 

2 Tricep pull downs

100x10  120 second break

90x11   120 second break

70x12 

 

3 Butterfly

210x8  60 second break

210x8  60 second break

210x7  60 second break

110x15

 

4 Dips

(i weigh268)

268x10  60 second break

268x10  60 second break

268x8

 

5 cable cross overs

High     42.5x12  60 second break

low      15x15  60 second break

Middle  35x15  60 second break

           15x15

 

6 Rope Tricep push down

60x13  60 second break

60x13  60 second break

60x12

 

7 Incline bench press

150x13  60 second break

150x13  60 second break

150x13

 

8 Cable overhead extensions

42.5x11  60 secon break

42.5x10

 

120 second break

 

9. Push ups

15   60 second break

14

 

12 min of stretching

 

 

 

some guys i know that have lost over 100 lbs and had surgery to get rid of extra skin and are all bulked out now say im doing way to much. they focus on a total of like 5 exercises and thats about it.

 

Just curious to see what you guys on here think??

 

O and my goal is strength gain and weight loss.   alot of people say its one or the other and trust me you can do both ive been doing it lol

X

X

X