Athletic people
 

Recently I have decided that I want to get back into my workout/running routine. I have sort of come up with a system that I try to follow and have been doing for about a month now. What I’m trying to do is get a full workout from my home. I don't really want to work out at a fitness club for a variety of reasons.

I also feel I can get a pretty good workout from my own basement.

I have a variety of dumb bells, bench press and treadmill which I think is sufficient to do what I want.

I just want to run my routine by you guys so you can add your comments about whatever.

The plan is to work out 5X a week. Pretty much Mon-Fri although I usually miss one or two days for various reasons. Is 5X too much?

How I have it set up now is usually a 2 mile run on the treadmill at anywhere from 6.6-7 MPH which comes in at 8-9 mile minute. I did one mile one day just to see what I could get to and I did 1 mile in about 7:45. I still had juice in the tank so I’m guessing I might be able to do 7 flat right now. I'm not really sure where I should be, or what is a good mile time.

After that each day I alternate upper and lower body.

Upper body workout:
-2 mile run
-10 dumbbell curls
-Set of 10 on the bench-press
-10 pushups
-10 for triceps
-10 dumbbell flies

I do this routine 4X.

Lower body:
-2 mile run
-10 dead lifts
-10 lunges
-10 Squats
-15 Situps

Repeat 4X.

So I’m looking for some input on what I’m missing or could possible add because I know I’m probably missing something, and also general comments on the routine.

Thanks.

I think you can totally boost your pushups and situps right off the bat. I am no fitness guru, but I think just 10 pushups and 15 situps might just be wasting your time.

Try doing 10 pushups every hour...but after each hour, add 2 or 3 to your overall set so it adds up throughout the day.

edit: That's if you have the time for that. I know you're probably working a full time job and stuff.


Are you trying to become more lean or are you trying to get bigger?

i think tonys into this right now ... all im doing is eating right and running to boost metabolism / burn some fatassedness.

i go the gym almost frequently, (hard to find time when working two jobs) anyway, when I first go there, I do an hour on the Elliptical Trainer, great cardio machine.

One thing to keep in mind, if you want to get bigger, increase weight, decrease reps. So for example, instead of having 10 benchpresses, try for 6-8, but increase your weight to compensate. That is for building muscular strength. Muscular endurance however(leaner), is the opposite. Decrease weight, increase reps.

EDIT: Same thing can be done for most of your excercises, for example, incline situps + pushups instead of reg ones. And if at all possible, id try to work in some chinups/pullups into your upper body routine.

he's doing 10 pushups x 4 times, that's not bad with all the other stuff.

still

that's 40 pushups in a workout, ALONG WITH bench press, it's not like his arms aren't gonna get sore after that.

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happy:


i've been working out on and off for a yr now. Im at 165 right now im hoping to be atleast 175 or 180 come summer.

isn't he in the military, or formerly in the military. It's not like he's 300lbs

yeah, but doing 40 reps of any sort of weight and then doing 40 pushups would definately make your arms tired.

Working out is easy, keeping dedicated to it is the hardest part.

I'm not worried about quantity. I know how many I need to do and can do. I need to know if i'm missing things.

And yeah, i'm doing bicep curls, bench press and puchups. I can tell you right now that on my 4th set of pushups, it's pretty tough.

I usually end situps at my 4th go around with around an extra 50 or so. I go until basically I can't go anymore.

And right now i'm 135lbs soaking wet. The purpose of this isn't really to get bigger or smaller but just get into good shape, and just for health reasons as well. I'm kind of sick of sitting watching TV or whatever. I decided that instead of watching a bunch of mindless TV I may as well work out. Before I didn't like working out or running, and now I look forward to it...most of the time.

I could use to gain some weight though. I could gain 10-15lbs no problem. Muscle weighs more so if I increase my weight, that's no problem.

Totally depends on what you want to do. Most important thing is diet...i can't stress that enough. You have to eat rather healthy or you'll be pissing in the wind.

I usually work out 5x a week for about an hour. I'll do 1 body part a day for those 5 days. It'll look something like this

1. Chest: (Flat bench, incline bench, decline bench, flies "4 sets each")
2. Back: (Wide grip pull-ups, cable pull downs, bent over rows, seated rows)
3. Legs: (Leg press, leg curls, squats, calf raises)
4. Arms: (Tricep cable extensions, skull crushers, overhead dumbell extensions, and a few other excersizes. Then i'll just pump the biceps with some curls and top it off with forearm excersizes)
5. Shoulders: (Military press, upright rows, dumbell press, dumbell arm raises, shoulder shruggs)

During my workout (depending upon how i feel, i'll toss in push ups and sit ups)

Also, will spend between 30 - 40 minutes on the tread mill later in the day for at least 3x a week. I'm doing about 3 1/2 miles at a good pace. Then i'll walk a bit backwards for a different hit on the muscles)

All in all, you don't have to spend a terrible amount of time working out. If you can set aside an average of 6-8 hours a week, you're doing fine.

I've been lifting for four years now under the guidance of a former world weightlifting champ, who is currently our strength and conditioning coach. There really are no "secrets," I think you'll see results in due time if you do everything right. It's important to remember that your muscles need to rest and recover in order to grow. Good nutrition and sufficient rest is essential to muscle development.

5x a week might be too much if you are just alternating between two different circuits everyday. Overtraining is worse than not lifting at all. You'll feel like absolute shit, believe me, I've been there. cuss:

I would also reccomend changing up the exercises every so often. Hitting the same areas in a different way "tricks" your body in a good way.

im the squat master

If you are saying you put in 2 miles at about 8-9mins total, then that is flat out crazy. Thats about 4-4:30 mile which is pretty damn good. If it takes you 7-8mins to run one mile, then you've got alot of improving to do. About 6 is a little, between 5-6 isnt to bad and anything under 5 is pretty good.

Work your stomach muscles and back muscles good. Strengthen them up good. They control the majority of what you do. That will improve jumping, running, pushups, situps and help everything else out.

You should probally cut it down a day. Like said before, working out to much can hurt you. Just make sure you are doing everything correctly. Do it smoothly and don't hurt yourself, nothing is more of a bitch then pulling/tearing a muscle.

did you read his paragraph about running at all? He said he did two miles at 6/7mph which took him to a time of 8 min a mile. He even said that he can run a mile in 7:45 comfortably.

Didn't see the "mile" after 8-9, my bad. Either way, what I said before stands.

If you do 1 mile in 6 minutes that is running at 10MPH. That's as fast as my treadmill goes and is pretty much sprinting unless i did the math wrong.

Depends how fast you are. In track, people usually sprint the first lap, idk how to say it but not full sprint the next 2 and then sprint the last. Thats for 1 mile.

i think you could do more crunches.

here's my workout, and it works out great.

Day 1. Bench 5 sets of 5, last set do as many as possible
-Lateral pull downs 12-10-8
-hammer chest 12-10-8
-arm curls 12-10-8
-upright row 12-10-8

Day 2. Squat 5 sets of 5, last set do as many as possible
-stiff leg dead lift 2 x 15
-leg extensions 12-10-8
-leg curls 12-10-8
-glute-ham machine 2 x 15

Day 3. Incline bench 5 sets of 5, last set do as many as possible
-long pull 12-10-8
-hammer chest 12-10-8
-arm curls 12-10-8
-tricep pulldowns 12-10-8

Day 4. Deadlift 5 sets of 5, last set do as many as possible
-hang cleans 3 x 5
-leg press 3 x 10
- dumbell lunges 2 x 12

Abs every day
-crunches
-bicycles
-side crunches
and i also go on the invlined bench and do crunches with a medicine ball.

i highly recommend that workout, its working for me.

tred mills = no, if your going to run try doing it on grass or dirt, try to avoid tred mills and side walks for a couple of reasons, 1. its terrible for your back and 2. you'll get shin splints and those hurt like a bitch

It is worse for your knees then your back.

If you can still find it, there's a nice Push-up/Sit-up/Chin-up/Cardiovascular work-out called the Pre-BUD training: it starts off really easy but gets hard fast. If you can get through this and reach level 3 (if I recall correctly), you'll be one tough fucker.

As for weights, it all depends on what your goal is. Generally, you can get away with doing 3 sets of moderately heavy weights for 8-10 reps. You want to combine a major pushing/pulling muscle with minor pulling/pushing muscles: it's important you not combine too many of the same kind in one day. You could, for example, do biceps (a pulling muscle) with your pectorals (pushing muscle).

i do chest one day, bi's/tri's/shoulders another, legs another.

i've been going very heavy lately, 5 sets, 5 reps, but 3 sets, 8 reps is good as well for me. 45min-1hr is all i need in the gym, anything more is excessive.

Also, make sure you are eating good. doing all this working out is useless if you are eating crap.

I would go a little higher in reps per set, on weight im pretty comfortable with I do 3 sets of 15 reps, on heavier weight I do 3 sets of 10 reps.

are you trying to get bigger or cut?

Could you describe Pre-BUD training to me please? I think I have already done it several times but if I haven't I'd definately like to try it out.