I want to know if my current gym routine is working and if I should do anything to change it. I go to 24 Hour Fitness for reference.
I try to go to the gym at least 5 days a week, trying to go 6 days each day lasting around an hour.
I weigh 145.8 pounds, I am 5'7", and my body fat is 14.8%.
My goals are to get stronger (lift more) and lose body fat. I want to be close to 10%. Is what I'm currently doing good enough for that? Do you need to know my current maxes?
I try to drink 132 ounces of water everyday and drink 125g of protein. Should I still drink these amounts even on the days I don't go to the gym? I'm also on creatine.
My current leg day (1st and 4th days): rotary calf (345 pounds, 8 reps per set, 4 sets), outer and inner thigh (140 pounds, 8 reps per set, 4 sets), leg press (340 pounds, 8 reps per set, 4 sets), leg extension (205 pounds, 12 reps per set, 4 sets), leg curl (200 pounds, 12 reps per set, 4 sets), and squat (275 pounds, 8 reps per set, 4 sets).
2nd and 5th days: chest supported row- 90lbs, 8 reps, 4 sets
Pec fly- 130lbs, 8 reps, 4 sets
Row- 145lbs, 8 reps, 4 sets
Seated dip- 245lbs, 8 reps, 4 sets
Lat pull down- 145lbs, 8 reps, 4 sets
Cable press down- 110lbs, 8 reps, 4 sets
Mid row- 265lbs, 8 reps, 4 sets
Lower back machine- 345lbs, 8 reps, 4 sets
3rd and 6th days: dumbbell bench- 40 pounds each hand, 8 reps, 4 sets
incline dumbbell bench- 40 pounds each hand, 8 reps, 4 sets
shoulder press machine- 55 pounds each hand, 8 reps, 4 sets
bicep curl machine- 225lbs, 8 reps, 4 sets
dumbbell bicep curls- 25 lbs, 8 reps, 4 sets
dumbbell hammer curls- 25 lbs, 8 reps, 4 sets
I try to go to the gym at least 5 days a week, trying to go 6 days each day lasting around an hour.
I weigh 145.8 pounds, I am 5'7", and my body fat is 14.8%.
My goals are to get stronger (lift more) and lose body fat. I want to be close to 10%. Is what I'm currently doing good enough for that? Do you need to know my current maxes?
I try to drink 132 ounces of water everyday and drink 125g of protein. Should I still drink these amounts even on the days I don't go to the gym? I'm also on creatine.
My current leg day (1st and 4th days): rotary calf (345 pounds, 8 reps per set, 4 sets), outer and inner thigh (140 pounds, 8 reps per set, 4 sets), leg press (340 pounds, 8 reps per set, 4 sets), leg extension (205 pounds, 12 reps per set, 4 sets), leg curl (200 pounds, 12 reps per set, 4 sets), and squat (275 pounds, 8 reps per set, 4 sets).
2nd and 5th days: chest supported row- 90lbs, 8 reps, 4 sets
Pec fly- 130lbs, 8 reps, 4 sets
Row- 145lbs, 8 reps, 4 sets
Seated dip- 245lbs, 8 reps, 4 sets
Lat pull down- 145lbs, 8 reps, 4 sets
Cable press down- 110lbs, 8 reps, 4 sets
Mid row- 265lbs, 8 reps, 4 sets
Lower back machine- 345lbs, 8 reps, 4 sets
3rd and 6th days: dumbbell bench- 40 pounds each hand, 8 reps, 4 sets
incline dumbbell bench- 40 pounds each hand, 8 reps, 4 sets
shoulder press machine- 55 pounds each hand, 8 reps, 4 sets
bicep curl machine- 225lbs, 8 reps, 4 sets
dumbbell bicep curls- 25 lbs, 8 reps, 4 sets
dumbbell hammer curls- 25 lbs, 8 reps, 4 sets