weekly program me

Ask or answer questions, discuss and express your views

Moderators: Jungledoc, Ironman, stuward

Post Reply
former lurker
Posts: 2
Joined: Wed Oct 02, 2013 2:19 am

weekly program me

Post by ERROL » Fri Nov 08, 2013 2:47 am

this is a test result: male:59yrs of age, body fat:30%, height is:1.6metres, weight is:160kg, RHR is:79, waist-hip ratio:1.02, bp is: 140/85, posture: right shoulder lower than left shoulder,chin protruding, no lumar lordosis, no thoracic kyphosis, asis level, psis level, slight pronation left and right feet, gluteal an popliteal folds normal. functional test: situps-5 in 1minute,pushups 5 in 1minute, rep max not tested. unhealthy eating habits, low hydration on high protein diet. injuries: recurrent synovitis and exertional pain at the knee joint, operation is necessary on the knee but client must first loose weight.

my questions:
by what is reflected, how do i design a programme for this guy.
the program me must be 7days, how do i do that.
he must show progression with in 4weeks, i must have an idea,an tell him.
he wants the weekly programme to include the following:
what happens from day 1 to day 7, type of exercise, the description of type of exercises, what muscles was used, the sets and reps and total weight per session

help me


User avatar
Posts: 6594
Joined: Sat Mar 10, 2007 5:44 pm
Location: Halifax, NS

Re: weekly program me

Post by stuward » Fri Nov 08, 2013 7:08 am

Check your data. If he's really 160Kg, his waist hip ratio is likely a lot bigger than 1.02.

This sounds like a school project assignment. You need to provide a diet and exercise program for an overweight, out of shape, unhealthy, average person. (I assume you meant 160 lbs not kgs).
Stu Ward
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
Thanks TimD

Posts: 85
Joined: Tue May 04, 2010 5:54 pm

Re: weekly program me

Post by Travis » Fri Nov 08, 2013 11:56 am

After all those tests, and then reviewing the results, your friend must have talked with someone who advised him...

Post Reply