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.