Need a Work Out Critique

[trikydik]

I am a 45 year old male. 240 pounds (about 28% BF)
At 3 i destroyed my left shoulder socket (got fit by a 17 year old running through the house - split open the ball joint and did permanent ligament damage)... I also have a bad left knee (dislocated the knee cap doing Aiki Jitsu at 25) - I used the combination of the 2 to explain why I didn't work out.... Paying that price now (as the 28% BF attests).

I am 1 month into HRT.

My work out schedule is Mon - Fri after work... My goal is to get into shape and lose 40 pounds.

Mon - Wed - Fri - Chest and Arms
Row
Tricep Press
Shoulder Press
Fly
Chest Press
Tricep Curl
Bicep
Row
Pull Down
Chest Press - Incline
Treadmill Incline 7.00 - 30 min, 3.2 mph

Tues - Thurs - Legs (3 sets of 8 each)
Seated Leg Curl
Single leg, leg extensions
Dual leg extension
Seated Leg Press
#33 Glute
30 minutes on treadmill - manual setting (5.00 incline) 3.2 mph

I use weight machines because of the shoulder injury. It is very easy to pop the shoulder out of joint or lose control of free weights.


I would like to add core or ab work outs in, but am not sure how. - I am also thinking about pool laps 1 night a week... (Great for weight loss and is zero impact to the joints)

All advice is greatly appreciated....

[NEFLRick]

i'd say you're definitely over-working some things. No need to be doing things 3x per week. Remember, muscle doesn't grow when you're lifting heavy weights, it grows when you rest. i've always been a fan of doing body parts once per week (directly). Some people do twice per week but I'm thinking 3 times is just too much as you're not giving your body enough time to recover/build muscle.

I break up my workouts into areas--Mon (Chest), Tues (Back), Wed (legs), Thurs (arms) and Friday (shoulders). Not saying this is the right way to do it but I'd suggest something like this.

Also, if you're not doing the core strength exercises, you're missing out on a a lot of good stuff. Strengthening your core will make you strong in everything.

I'm sure others can chime in with more detailed ideas.

[kronik420]

diet and cardio is the key to weight loss, what's your diet like?

[trikydik]

bowl of shredded wheat in the morning (2% milk)
light lunch
sensible dinner with veggies (when I can get the wife to quit frying and saucing everything) _ I would say about 1800 - 2000 calories per day.

[kronik420]

bowl of shredded wheat in the morning (2% milk)
light lunch
sensible dinner with veggies (when I can get the wife to quit frying and saucing everything) _ I would say about 1800 - 2000 calories per day.

is it working? is your weight going down?

[trikydik]

no.... still at 240... doc thinks I may be retaining water, but don't have kankles (bloated ankles)

I want to try to get a sensible workout... one that tones and strengthens and makes sense.
I have never been big on going to the gym so this is kind of new..

My main goal is to get in shape... I would also like to get stronger... both are not mutually exclusive.

[NEFLRick]

Start keeping a log of what you're eating and drinking. Figure out the number of calories you're taking in. You'd be surprised how many you eat when you start keeping track of it.

Now, look at what you're eating. With the little you listed, it looks like you're not getting a lot of protein. You might want to eat a little more protein as you're trying to build muscle. Also, building muscle helps raise your metabolic rate which helps you maintain losses and accelerate weight loss.

There is a lot of great information about nutrition out there. I'd suggest you start researching that and continue exercising. As someone else suggested, add cardio to your routine. If you're not losing weight, you're either taking in too many calories or retaining water. You could be gaining muscle but that doesn't happen over night.