Help with my weight program plz

Suzie,
Nude pics will help us give you better advice. Maybe a video too?
TIA

Before I were to recommend doing something with those exercises, what are
your fitness goals? What are you trying to accomplish? This greatly
affects your workout and machines that you will use.

"Suzie Hall" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Hey guys,

I tried out the weights at the gym, today, and I know all of these will
do wonders. I feel like I did something big, today. And that's
different. Here are all of the different exercises I am going to use as
of right now...any ideas / add ons are welcome....any routine order
recommendations are welcome / appreciated as well...I'm listing what the
machine is and what I can do. BTW These are Bodymaster Machines at
Gold's Gym...

Cardio --
stationary bike and walking (treadmill and outside) -- can't do the
stair thing or the versa climbers atm.

These are machines, by the way. They're only freeweights if mentioned.

Lower Back lift (reminds me of a reverse bow motion)
3/15 50lb

Incline Pec Press
3/10 50lb

Vert Press
3/10 50

Lat Pulldown
3/12 50

Abductor
3/15 80

Adductor
3/15 100

Seated Pec Deck
3/10 25 (weak...)

Seated Reverse Delts
3/10 40

Overhead Tri Xtension
3/10 no extra weight (weak again)

Tri Press
3/12 60

Arm Curls
3/12 25

Rowing Machine
3/15 50

Leg Press
3/15 100

Seated Leg Curl
3/12 190 (wo0t!)

Standing Calf Raises
3/10 no extra weight

Shoulder Press
3/10 50

Seated Abdobminal (forward crunch)
3/12 50

Leg Extensions
3/10 60

Crunches on matt (using a bar thing to help with form)
3/15

Standing Tricep Pulldowns
only, using the rope, I hold at chest and push down.

standing bicep curls
with dumbells
3/15 10lb each arm

"yugoslavian dead lifts"(i think that is the name) -- got this from
Christina's site -- but i lost her website...she had some good weight
routines...
with the knees bent, lift barbell from knee to hip
3/15 50lb

barbell squats
3/15 50lb

ok there it is (there they are)
what shall I do with these? or how shall I do these?

thanks ahead of time, much appreciated

Suzie

Suzie Hall said:

"yugoslavian dead lifts"(i think that is the name) -- got this from
Christina's site -- but i lost her website...she had some good weight
routines...

Krista's website at: http://www.stumptuous.com/weights.html
Bookmark it under your favorites.

Quoted message said:

what shall I do with these? or how shall I do these?

I think you should start off with alternating days of upper and then
lower body exercises and if you want to do cardio on the same day, do
it after your weights. Keep it simple and then advance to something
more difficult.

joanne

Yes! Krista not Christina!!! At least I had a derivative of her name
and not something far off like "Betty" LOL 🙂

Thanks for the link, much appreciated! And thanks for the advice as
well. I have already been warned about burnout.

Suzie

joanne said:

Suzie Hall said:

"yugoslavian dead lifts"(i think that is the name) -- got this from
Christina's site -- but i lost her website...she had some good weight
routines...

Krista's website at: http://www.stumptuous.com/weights.html
Bookmark it under your favorites.

Quoted message said:

what shall I do with these? or how shall I do these?

I think you should start off with alternating days of upper and then
lower body exercises and if you want to do cardio on the same day, do
it after your weights. Keep it simple and then advance to something
more difficult.

joanne

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Suzie Hall said:

Yes! Krista not Christina!!! At least I had a derivative of her name
and not something far off like "Betty" LOL 🙂

Thanks for the link, much appreciated! And thanks for the advice as
well. I have already been warned about burnout.

Suzie

joanne said:

Suzie Hall said:

"yugoslavian dead lifts"(i think that is the name) -- got this from
Christina's site -- but i lost her website...she had some good weight
routines...

Krista's website at: http://www.stumptuous.com/weights.html
Bookmark it under your favorites.

Quoted message said:

what shall I do with these? or how shall I do these?

I think you should start off with alternating days of upper and then
lower body exercises and if you want to do cardio on the same day, do
it after your weights. Keep it simple and then advance to something
more difficult.

The list you posted is a long one. If you're dead set on doing all
those, then the split routine mentioned above is probably a good idea.

A couple of scenarios come to mind here. Without knowing your goals,
it's hard to say which applies, so you might want to help out by
telling us what you're after. But, I'll take a stab at two different
possibilities:

1. You go to Gold's because you want to be stronger and fitter, but
you don't need to lose any fat.
- This is easy. You should go to one of their trainers walking around
the floor and ask for instruction on using freeweights to perform a
full body routine that you want to do 3 days a week. It should
probably look something like this: Each done 3 sets with 6-8 reps.
Barbell Deadlift and/or Squats
Bench Press
Seated Cable Rows (ok, not a free weight, but I like them) or Bent
Rows
Overhead Press
Assisted Pullups/Chins (Pulldowns if necessary)
Since you're just getting started, learn these motions well with very
good form, (i.e. not much weight at first) especially the Deads and
Squats. Once your form is rock solid, you can begin to challenge
yourself with more weight and those squats and deads will really take
on meaning. In order to gain muscle, you should eat a bit above
maintenance, with enough protein.

2. You go to Gold's because you want to lose weight.
This is easy, do the same as above, but eat below maintenance.

3. You go to Gold's because you want to pick up a guy. (just kidding,
but the workout above will still probably help there too.)

So actually, in case you weren't watching, I really just suggested one
workout, with different eating behavior depending on muscle gain and
fat loss goals. If you want to do cardio, throw it in on the
off-lifting days, or if you want same day cardio, do it after weights.
I'd consider HIIT workouts, maybe one per week until you get used to
it, and possibly lower effort cardio once or twice per week in addition
if you really want to do it.

- bc