Friday 10th March

20 minute walk from train station to work.

40 minute walk at lunch time

15 minutes walk after work

AT THE GYM

5 minutes X-Trainer
3 sets of 10 Leg Press
3 sets of 10 Leg Extensions
3 sets of 10 Chest Press
3 sets of 10 Rev Pulldowns
3 sets of 10 Shoulder Press
3 sets of 10 Rope Pull
3 set of 15 ab crunches
10 minutes fast walk on incline(sp?)

25 minute walk home

So about 50 minutes in the gym and 100 minutes walking

Monday 13th March

20 minute walk from train station to work.

30 minute walk at lunch time

15 minutes walk after work

AT THE GYM

5 minutes running
3 sets of 10 Leg Press
3 sets of 10 Leg Extensions
3 sets of 10 Chest Press
3 sets of 10 Rev Pulldowns
3 sets of 10 Shoulder Press
3 sets of 10 Rope Pull
3 set of 15 ab crunches
10 minutes fast walk on incline(sp?)

25 minute walk home

So about 55 minutes in the gym and 90 minutes walking

Wednesday 15th March

10 minute walk from train station to work.

40 minute walk at lunch time

20 minutes walk after work

AT THE GYM

5 minutes X-Trainer
3 sets of 10 Leg Press
3 sets of 10 Leg Extensions
3 sets of 10 Chest Press
3 sets of 10 Rev Pulldowns
3 sets of 10 Shoulder Press
3 sets of 10 Rope Pull
3 set of 15 ab crunches
10 minutes fast walk on incline(sp?)

25 minute walk home

So about 50 minutes in the gym and 95 minutes walking

Friday 17th March

10 minute walk from train station to work.

40 minute walk at lunch time

20 minutes walk after work

AT THE GYM

5 minutes X-Trainer
3 sets of 10 Leg Press
3 sets of 10 Leg Extensions
3 sets of 10 Chest Press
3 sets of 10 Rev Pulldowns
3 sets of 10 Shoulder Press
3 sets of 10 Rope Pull
3 set of 15 ab crunches
10 minutes fast walk on incline(sp?)

25 minute walk home

So about 50 minutes in the gym and 95 minutes walking

Monday 20th March

20 minute walk from train station to work.

40 minute walk at lunch time

20 minutes walk after work

AT THE GYM

5 minutes X-Trainer
3 sets of 10 Leg Press
3 sets of 10 Leg Extensions
3 sets of 10 Chest Press
3 sets of 10 Rev Pulldowns
3 sets of 10 Shoulder Press
3 sets of 10 Rope Pull
3 set of 15 ab crunches
10 minutes fast walk on incline(sp?)

25 minute walk home

So about 50 minutes in the gym and 105 minutes walking

Wednesday 15th March

20 minute walk from train station to work.

50 minute walk at lunch time

15 minutes walk after work

AT THE GYM

5 minutes on the X-Trainer
3 sets of 12 Leg Press
3 sets of 12 Chest Press
3 sets of 12 Compound Row
3 sets of 12 Leg Extensions
5 minutes on the X-Trainer
3 sets of 12 Prone Leg Curl
3 sets of 12 Lat Pulldown
3 sets of 12 Shoulder Press
3 sets of 15 Ab Crunches
3 sets of 12 Dorsal Raises
10 minutes fast walk on incline

15 minute walk home

So about 75 minutes in the gym and 100 minutes walking

Um, not sure about a circuit. I suppose so. Just like I have been doing for 2 months, no changes, just a few different machines!

And yes, 3 times a week!

Well, a circuit is when you are moving from one exercise to another and then when you reach the last exercise you rest and start over. Something like that....I've never done it. I do regular weight training. Staying with one exercise until all sets are complete with about a minute rest between sets. I asked if this was some kind of circuit since you had 5 mins. on the x-trainer there in the middle of your work-out.....like you were trying to keep your heart rate up during weight training. And because you have all your body parts mixed together.

I also wonder why you don't finish one body part before moving to another? Like do all the leg exercises then move on to back do all those, then move on to chest, shoulders, then arms. Is this how they've set up your training, or it's just what you prefer? I'm just curious.

You get so much cardio it would seem a counterproductive thing for you to do IMO. If I were you, I'd concentrate on lifting heavy with 60 sec. rest between sets. I see you always get 10 reps. You should be eking out the last couple of reps. If they are easily done, you're not going nearly heavy enough. When you are "shooting" for 10 reps. you don't actually expect to get them every time. You expect to get from 8-10. When you can go ahead and do 11-12, you increase weight so you're back to doing 8-10.

used to do circuit training a few years ago. We had a minutes doing each excercise and moved round and round for an hour. It was tough!
Yep, I was trying to get my heart rate up again!
Yes, I wasn't sure about that. Do you think I should change the order so I work on the same groups?
I used to do it like that but she changed my plan this week. Should I rearrange everything?
I do lots of cardio but it's all walking. When I try to run or use the cross trainer, it's agony! That's why I feel it's important to do some proper cardio. Do you disagree? As for the reps, the 1st set is ok but by the 3rd set, it's a real struggle! So are you saying If I am for 12 reps, I should struggle with 10 and not expect to be able to do 12?

Thanks for all the advice!

I cannot tell you the benefits of grouping body parts together. I just know all the successful bodybuilders I know do it that way. I've always done it this way too. So I suppose if you want to follow her plan, that would be fine for a couple of weeks, see how it feels, how you're looking. Every 6 weeks you should change up your routine anyway.

Quote:

As for the reps, the 1st set is ok but by the 3rd set, it's a real struggle! So are you saying If I am for 12 reps, I should struggle with 10 and not expect to be able to do 12?

So are you shooting for 12 reps? I thought you were trying to get 10 reps. Anyway....assumeing you are trying to get 10 reps. You will be expecting to get those 10 reps with the first set. By 8 you should be wondering if you will get 10.....I'm just saying it shouldn't be so easy when you get to 10 you stop because you've reached the required amount. By your 3rd set you might not get but 6 to 8, no matter how hard you try. Intensity should be on up there.

As far as cardio goes, I'd say go ahead, enjoy yourself. You aren't doing insane amounts.

Yes, I need to get a new routine after 6 weeks. If you say I should do body grouping, that's what I'll do!
I told her I was doing 10 and she recommended 12. It could be because I told her I was after general fitness and getting in shape, rather thanuilding huge muscles.
But wouldn't I be in danger of hurting myself if I am pushing myself too much? I think thats how I hurt my neck.
Great! Thanks for the excellent advice!!

Monday 27th March

10 minute walk from train station to work.

40 minute walk at lunch time

15 minutes walk after work

AT THE GYM

10 minutes on the X-Trainer
3 sets of 12 Leg Press
3 sets of 12 Leg Extensions
3 sets of 12 Prone Leg Curl
5 minutes on the X-Trainer
3 sets of 12 Chest Press
3 sets of 12 Compound Row
3 sets of 12 Lat Pulldown
3 sets of 12 Shoulder Press
3 sets of 15 Ab Crunches
3 sets of 12 Dorsal Raises
10 minutes fast walk on incline

15 minute walk home

So about 70 minutes in the gym and 80 minutes walking

Wednesday 29th March

20 minute walk from train station to work.

40 minute walk at lunch time

15 minutes walk after work

AT THE GYM

7.5 minutes on the X-Trainer
3 sets of 12 Leg Press
3 sets of 12 Leg Extensions
3 sets of 12 Prone Leg Curl
5 minutes on the X-Trainer
3 sets of 12 Chest Press
3 sets of 12 Compound Row
3 sets of 12 Lat Pulldown
3 sets of 12 Shoulder Press
3 sets of 15 Ab Crunches
3 sets of 12 Dorsal Raises
10 minutes fast walk on incline

15 minute walk after work

So about 75 minutes in the gym and 90 minutes walking

Friday 31st March

20 minute walk from train station to work.

40 minute walk at lunch time

20 minutes walk after work

AT THE GYM

5 minutes on the X-Trainer
3 sets of 12 Leg Press
3 sets of 12 Leg Extensions
3 sets of 12 Prone Leg Curl
5 minutes on the X-Trainer
3 sets of 12 Chest Press
3 sets of 12 Compound Row
3 sets of 12 Lat Pulldown
3 sets of 12 Shoulder Press
3 sets of 15 Ab Crunches
3 sets of 12 Dorsal Raises
10 minutes fast walk on incline

15 minute walk after work

So about 75 minutes in the gym and 95 minutes walking

Monday 3rd April

20 minute walk from train station to work.

40 minute walk at lunch time

30 minutes walk after work

AT THE GYM

10 minutes on the X-Trainer
3 sets of 12 Leg Press
3 sets of 12 Leg Extensions
3 sets of 12 Prone Leg Curl
5 minutes on the X-Trainer
3 sets of 12 Chest Press
3 sets of 12 Compound Row
3 sets of 12 Lat Pulldown
3 sets of 12 Shoulder Press
3 sets of 15 Ab Crunches
3 sets of 12 Dorsal Raises
10 minutes fast walk on incline

15 minute walk after work

So about 75 minutes in the gym and 105 minutes walking