Training 5 times a week twice a day

[sonar1234]

I am finally almost over my back pain, the weights are coming up, i have a lot of fat to lose, 30 pounds.

I have a multi station at home with 160 pounds of weight stack, i got a flat bench and some db.

My goal is to get back in the best shape of my life i have been on and off for 6 years since i injured myself, this is the first time after 6 years that i started training again without pain.

Here is my workout:

Day 1 Morning Chest

3 sets of 10-12 reps vertical bench
3 sets of 10-12 reps db press
3 sets of 15 reps flat flyes
30 minutes of light stationnary bike

Evening Delts, triceps

3 sets db press
3 sets of lateral raise

3 sets triceps pushdown
3 sets of skull crushers

Day2 Morning back

4 sets lat pulldown
3 sets close grip pulldown
3 sets low pulley rows
30 minutes of elliptical machine

Evening biceps

3 sets bb curls
3 sets seated db curls

Day3 legs

4 sets leg press
4 sets leg ext

Evening hams

4 sets leg curls

Day 4 rest from weight maybe 1 hour light cardio bike rid

Day 5 repeat cycle.

Of course i will follow a good diet. I dont know if there is any benefits to split muscles like this working morning and evening.

I plan to rest 30 seconds between sets and around 2 minutes between bodyparts, so each weight training workout would be close to 30 minutes.

[Joe Dic]

Why twice a day and not just once?

[sonar1234]

Why twice a day and not just once?

Expend more energy and burn more fat.

This training was made popular back in the 90.

GUess i will just stick to trial and errors

[test_cyp]

Is the multi station all you use for weights?

[TR'05]

I would recommend that you proceed with caution, on account of your back.

Two-a-days no matter how your slice them take a toll, if you are giving your workouts high intensity. In addition, if you are sparring (even with a bag) this will add to your total volume.

It's good to hear you're back at it and motivated; but, remember, you don't have to make this a race. You know what steps must be taken- if they are followed properly the fat will come off rather quickly.

See how it goes. If you feel as though the routine might be too much, there is definately no harm in switching it up- two cardio sessions/one weight session per day. for example. Either way, keep us posted on the progress and, I would suggest, post up your diet in the diet forum- just for other opinions, if so desired.

[Johny-too-small]

It might work out for you for a little while, eventually however, your overtraining will lead to atrophy.

[sonar1234]

I dont go to failure anymore, i know many people including me that got injured going to failure.

I use free weights has well i got some db here and a flat bench, i will be buying more home equipment in the near futur.

By reading Lyle Mcdonald UD 2.0 diet that made me discover a lot on training, and that working a muscle once a week might not cut it, it also talks about not going to full intensity all the time, and of course the full body HST workout.

My back is getting better each day i cannot beleive this went for a 2 hour bike ride with my girlfriend in the mountain, i am sore but feel awsome.

What i will do is listen to my body, and gave 48 hours between each muscle to recover.

All my weight training workouts are done around 30-40 minutes, i dont rest for more then 30 seconds.

I usually do some light cardio after 30 minutes of stationnary bike.

When i was younger i did some kyokushin karate this is the hardest form of karate around, and my sensei kept telling me that the body adapts.

I used to train at that time 4 times a week with weights and a lot more then i do theses days and also manage to do 4 karate classes each week, i was in great shape and felt great, my cardio was true the roof.

I am 35 years old my main goal is to feel good, and be very active, i dont want to be 250 pounds anymore or get a six pack, do sick diets.

At 5 feet 10 and 220 pounds i got some serious fat to lose, and i am more health consious now, my family has serious health problems, cancer, cholesterol and heart.

So far form me its been ok but i am still at high risk, my father died of colon cancer stage 4 and my grand father had colon cancer too and high cholesterol.

I cannot even start to describe how good it is to train again, just be able to go on a bike ride without pain, and life weights with almost no pain either.

Here is a pic of fatty me LOL, thanks for all your comments guys.

I dont have a written down diet, even then i know i would not stick to it, i dont beleive in low carbing anymore cause you need energy when you train, sure i cut all the junk food out and sugar, i eliminated a lot of high glycemic foods has well.

I dont take any supplements turns out that i am allergic to whey protein, and all dairy, sucks cause i love yogourt.

I eat a lot of veggies broccoli, spinach, salad, tuna chicken and some red meat lean.

My girlfriend is helping me out a lot too.