wondering if i'm doing this right?

cardio
30 mins on a bicycle machine at load 6 of 20 (donno how to describe this, as with on a machine at california fitness)

30 mins walking on a threadmill at speed 4.5 and gradient 3.5 (also as on the threadmill at cf)

using some weight machine to work out the triceps (about 20kg X 10 times for 3 sets)

weight machine to work out biceps ( about 20kg X 10 times for 3 sets )

weight machine for sholders and back ( about 20 kg X 10 times for 3 sets )

sit-ups 10 times X 3 sets

current weight 75kg, fat around the stomach.........

currently doing these exercises every other day. am i doing this right? any comments or advise will be very much appreciated......

dude. triple bypass? how old are you man?

42

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Added on February 6, 2009, 5:41 pmtoday's workout was as follows.....

bicycle machine at load 7 for 40 mins

seated leg curl at 27kg x 10 x 5 sets

leg extensions at 23kg x 10 x 5 sets

vertical chest at 32 kg x 10 x 6 sets

leg press at 50 kg x 10 x 4 sets

pulldown at 35 kg x 10 x 3 sets

seated dip at 41 kg x 10 x 3 sets

stomach curnch x 10 x 3 sets

threadmill at incline 4 and speed 2.9 for 40 mins

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Added on February 13, 2009, 7:47 pmjust found out that i had stomach hernia........... shit.... no more sit-ups and stomach crunches......

last workout saw an increase to 50 mins on the bike at load 7, 40 mins at speed 2.5 and incline of 4 on the threadmill, all other resistance training remains the same...

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Added on February 15, 2009, 8:18 amupdated.....
went to the gym yesterday.

bike 40 mins at 7

threadmill 40 mins at 2.5 with maximum incline

all others remains the same, at 2 x 3 sets,,,,,

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Added on February 16, 2009, 7:47 pmbroke the 400 cal barrier

bike at level 8 for 41 mins......300 cal burnt (hope so, according to the readings on the bike machine

walking on the threadmill at speed 2.7 with incline at 10 for 40 mins......107 cal burnt

other than that, all others remains the same, at 3 sets x 2

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Added on February 23, 2009, 8:22 amsunday at the gym........
bike at level 7 for 1 hour = 400 calories burnt

firts time i sat so long on a bike machine....... the roti chanai and one banana really did it's job........

all other weights training had the weights bumped up be 10kgs, all the reps and sets remains the same....... but no time for the threadmill......

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Added on February 25, 2009, 4:31 pmyesterday upped all weights by 10kg, all reps the same........ bike and walk, total 500 cals burnt.

1 milo fuse, a tablespoon full of rasins and a packet of wholegrain brix, total about 300+ calories 1.5hes before workout....

This post has been edited by maddriver: Feb 25 2009, 04:31 PM

yesterday upped all weights by 10kg, all reps the same........ bike and walk, total 500 cals burnt.

1 milo fuse, a tablespoon full of rasins and a packet of wholegrain brix, total about 300+ calories 1.5hes before workout....

maddriver - after triple bypass, are you given the greenlight by pakar to work out that much (at increasing intensity).

yeah man.. you sure its safe to be going at such pace after ur TRIPLE bypass??

Maddriver, drop me a PM please.
I'm no expert in people with triple bypass but I'd like to help. This'll be a good opportunity to learn more especially when I take my coaching certs in future.

You are focusing on cardio to lose your weight? How tall are you btw?

both....... cardio to loose weight, resistance training to tone up the muscles. i'm about 1.64m tall and weigh 75kg and i'm trying to watch my diet by making sure the calorie intake is less than the calories burnt for the day, but with all the good food around, it's damm hard

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Added on February 27, 2009, 8:53 amso far so good...... feeling a lot better than when i first came out of the hospital. have not lost weight yea even after a month, but it seems that i've burnt off some fat but the weight lost has been replaced by muscle gain......

This post has been edited by maddriver: Feb 27 2009, 08:56 AM

yesterday, i did 75 mins on the bike at level 7...... burnt 50 calories. did not do the threadmill due to lack of time, but did the full resistance training circuit and then one set more....... looks like by the end of march, my aim should be burning about 700+ calories during each session at the gym......

as for food, the breakfast remains the same on a training day, lunch was 1 small portion of rice with 2 portions of vegs, but dinner was a pig-out, as we went for a buffet steamboat dinner

I'm just curious, why do you need implement more weight training in your program but instead just focus on cardiovascular activities?

becos i'm a vain sob and i don't just want to feel good, i wanna look good too

And....don't lifting weights do that?

that's why i do cardio and alternate it with resistance training..... cardio to burn the calories, weights to build muscles...... btw, went to the gym yesterday and worked out. i realised that i forgot to take my medication in the morning when i saw the heart rate going up to 150+ beats per minute........ so i just did 1 hour on the bike on level 7 at a reduced rpm and one complete round of resistance training with 10kg less weights....

went to the gym toady, had a free session with a personal trainer........was told not to do too much cardio...... alternating between level 7 and 10 on the bike for 30 mins, and light weights training...... quite confused??????????

did a body composition analysis on a machine 'InBody 2.0/3.0. the results are as follows.....

23 jan 2009 results........ 26 feb 2009 4 mar 2008
before i started working out

fat mass (kg) 21.0 19.0 19.4
total body water (l) 38.9 41.6 40.1
muscle mass 48.9 52.4 50.5
lean body mass 52.3 56.0 54.0
body weight 73.3 75.0 73.3

height 1.64
percentage body fat 28.3 25.3 26.4
fat distribution 0.93 0.92 0.92

segmental fluid distribution (L)
right arm 2.51 2.77 2.62
left arm 2.47 2.75 2.61
trunk 19.3 20.8 20.0
right leg 5.57 5.99 5.70
left leg 5.62 5.87 5.67

edma exam (normal 0.30 to 0.35)
0.354 0.350 0.352
bmi 27.3kg/m2 27.9 27.3
bmr 1499.8 kcal 1580.0 1535.7


can anyone make some sense of this? any advice would be appreciated

trying this new routine for the next month or two.......

1. bike for 30 mins between level 7 and 10 (switching levels every 2 mins)

2. leg extensions 16kg 20 times 3 sets

3. row / rear delt vertical & horizontal grip 25lbs 20 times 3 sets

4. hip adductions 23kg 20 times 3 sets

5. hip abductions 30kg 20 times 3 sets

6. overhead perss 13kg 20 times 2 sets

7. pulldown 25kg 20 times 3 sets

8. seated dip 34kg 20 times 3 sets

9. seated leg press 41kg 20 times 3 sets

i was told that what i used to do previously not only burnt fat, it also burnt muscle too! with this new routine, it's supposed to burn fat without burning too much muscle.......is this true?

maddriver: The hip abduction is a bit retarded. Go for the leg press which focus on your quads, hamstrings and calves. My hamstrings area can feel the tear now, waiting for it to recover.

Make sure you are doing it the right way. L shape, knees align with shoulder.

Too much (or frequent) of cardio or restricting ourselves to Low Weight High Reps (LWHR) will definately NOT helping out in building muscle mass. You can try lower your reps to 8 - 12 and perform heavier weights.

will try that......... those adduction/abductions reminds me of some james bond bad guy/girl........

i don't intend to build up muscle mass, and i don't intend to lose any, either........ i just want the muscles to look toned without looking like arnold....... and lose fat in the process.......

I left out another, leg press also focus on your glutes.

Like my case, I focus on losing weight now, so losing some muscles is pretty normal. I don't mind, because I knew this would happen.

This is what you can do, if you do 3 sets, let say 1st set, you do 20kg, 2nd set you do 30kg, 3rd set you do 40kg. Rest only 30 secs - 1 min max. You need to feel the "koyak" to get better results.

Don't rest more than 1 min.

will try that....... everytime go to the gym also feel koyak already

No pain no gain. Just do this consistenly for 3 months, you'll get used to it.

You will get addicted to the feeling of koyak, ayam seriouz!.

went to the gym this morning..... did the following....
1. bike between levels 7 & 10 for 30 mins
2. vertical chest 32kg 20 reps 3 sets
3. seated leg press 50kg 20 reps 3 sets
4. row / rear delt 25kg 20 reps 3 sets for two different grip positions
5. leg extensions 16kg 20 reps 3 sets
6. overhead press 15kg 20 reps 2 sets
7. seated leg curls 30lbs 20 reps 3 sets
8. pulldown 25kg 20 reps 3 sets
9. hip adductions 23kg 20 reps 3 sets
10. hip abductions 30kg 20 reps 3 sets
11. seated dip 34kg 20 reps 3 sets

felt damm tired 2 hours after i came home.........

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try to do more lighter weight and more reps and sets in order to lose weight muscle gain..only weight gainer/muscle gainer go for heavier.. Don have to listen to those PT.. Giving nonsence shit and always holding Back something if it wasnt charge for Money ! Who said cant do more on cardio? Cardio exerciseits the most basic things in Life ! And without pushing cardio to limits how to get great stamina to build up strength?! There is no limit for everyone in cardio workout ! unless it's non-advisable from doc or that person doesnt want to increase calories instead of losing it

This post has been edited by holyknight: Apr 3 2015, 08:28 AM

You dig out 6 years old thread and i don't even know what you sayin'

Trollers trying to build up reputations.