Review workout

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dtony2
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Review workout

Post by dtony2 » Mon Feb 04, 2013 9:17 am

Hi, I am 45 male and would like to review my work outs

SUNDAY - RUN 12 KMS ON A TREADMILL IN 60 MINS - FOLLOWED BY CHEST AND ARMS ( BENCH PRESS/ CURLS ) + ABS WORKOUT
TUESDAY - RUN 12 MS ON A TREADMILL IN 60 MINS - FOLLOWED BY SQUATS - PULL UPS AND SHOULDER EXPERCISE
THURSDAY -RUN 12 MS ON A TREADMILL IN 60 MINS - FOLLOWED BY CHEST AND ARMS ( BENCH PRESS/ CURLS ) + ABS WORKOUT

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stuward
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Re: Review workout

Post by stuward » Mon Feb 04, 2013 9:27 am

What are your goals?
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Ironman
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Re: Review workout

Post by Ironman » Mon Feb 04, 2013 9:33 am

That does look pretty bad, but we'll wait for the goals.

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Stephen Johnson
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Re: Review workout

Post by Stephen Johnson » Mon Feb 04, 2013 9:43 am

@dtony2:

1 - If your goal is to increase your muscle size and/or strength, it would be better to do your running after doing weights.

2 - Your legs and back make up 2/3 of your musculature, yet your program trains them 1/3 of the time. A weak back, in particular, will adversely affect your posture as you grind out all that running.
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stuward
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Re: Review workout

Post by stuward » Mon Feb 04, 2013 10:12 am

12 KMS ON A TREADMILL IN 60 MINS 3 times a week will make you better at that distance and speed but that's about it. To properly train your heart and lungs you need to vary the duration and intensity. To prevent repetitive strain injuries, it's also a good idea to cross train in a variety of activities.
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Dub
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Re: Review workout

Post by Dub » Mon Feb 04, 2013 10:16 am

How about some details about the actual workouts. Saying that monday is chest day doesn't really give us a clue what you are trying to do.
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Re: Review workout

Post by tostig » Mon Feb 04, 2013 9:10 pm

Instead of running for 12kms 60minutes, how about sprinting as fast as you can for 1 minute, 3 times a week?

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Jungledoc
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Re: Review workout

Post by Jungledoc » Tue Feb 05, 2013 5:57 am

Way too much running for almost any goals (except endurance running).

No rows.

Bench twice makes no sense when you're doing legs once.

Too little leg work. I'm OK with no DL if you squat more, or do some unilateral leg work.
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ephs
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Re: Review workout

Post by ephs » Wed Feb 06, 2013 7:47 am

why is this too much running? running about 10-15km three times per week is a good way to be overall fit. i think he could still build some muscle and strength.
"his hands can't hit what his eyes can't see" - muhammad ali

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Jungledoc
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Re: Review workout

Post by Jungledoc » Wed Feb 06, 2013 8:31 am

For what goal? Improving endurance running. For general fitness 20-30 minute 2 or 3 times per weeks is plenty. Won't build muscle, for goodness sakes, and strength only if you're incredibly weak to start with.
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

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ephs
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Re: Review workout

Post by ephs » Wed Feb 06, 2013 9:26 am

you got me wrong or i got you wrong.

i mean it's possible to run that often and long to build a good stamina and beside also benefit from working out.
"his hands can't hit what his eyes can't see" - muhammad ali

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Stephen Johnson
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Re: Review workout

Post by Stephen Johnson » Wed Feb 06, 2013 9:39 am

Two days have passed, and no reply from dtony2. Hopefully we didn't scare him off.

Running 12km/hr (~7.5mi/hr) is a good intermediate runner -an 8 minute mile. That's probably the focus of his exercise program - he isn't running just for overall fitness.
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ephs
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Re: Review workout

Post by ephs » Wed Feb 06, 2013 11:33 am

Stephen Johnson wrote:Two days have passed, and no reply from dtony2. Hopefully we didn't scare him off.

Running 12km/hr (~7.5mi/hr) is a good intermediate runner -an 8 minute mile. That's probably the focus of his exercise program - he isn't running just for overall fitness.
yes, 12 km/h is good!
"his hands can't hit what his eyes can't see" - muhammad ali

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