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Old April 15th, 2012, 04:25 AM
KevinGibbs KevinGibbs is offline
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Exercise plan - does it need changing

Hi, here is my training plan. Am I doing too much?

Training routine 1, monday:

15 minute jog

3x
Narrow pull ups - biceps, chest, lats
Leg to ceiling - upper abs
Back lifts - lats
Side fist push ups - triceps, chest, antebrachials
calf muscles - calves
Wide open hand push ups - trapezius, antebrachials
Planks - whole ab


Training routine 2, Wednesday:

15 minute jog

3x
Ma bu - static quadriceps (horce stance)
Incline rows dumbell - lower lats, triceps
Knee to elbow push ups - obliques, arm
Hanging knee lifts - lower abs
shoulder width rev - antebrachials, trapezius, biceps
Russian twists - upper abs
The Dog - glutes


Training routine 3, Thursday:

15 minute jog

3x
Squat - deep quadriceps
Bike abs - upper abs, obliques
Wide open hand push ups - trapezius, antebrachials
Slowly moving debo/sebo - quadriceps (side horse stance)
Back lifts - lats
Side plank - obliques
Shoulder width pull ups - biceps, lats, chest, antebrachials


Training routine 4, Friday:


15 minute jog

3x
Side plank crunch - obliques
narrow pull ups - biceps
Incline rows bar - trapezius, triceps, upper lats
Squat - quadriceps
Leg to ceiling - upper abs
Normal fist push ups - Chest, antebrachials, triceps
plank - all abs


Training routine 5, HIIT, Sunday:

10 minute small jog

10x
1 minute max run
2 min walking


ALL with 1,5 min break after each move.


Would it be better that I would do one day hands and chest, one day back and stomach, one day legs and then back to upper body again? If so, can I incorporate all of those moves or do I have to do some for a month and then change moves?

Thanks a bunch.
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Old April 15th, 2012, 06:07 AM
tjs tjs is offline
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What are your goals? Are you looking to improve your performance for a particular sport? Are you doing these as a circuit or do you 3 sets of one and move on to the next? How many reps are you doing?

BTW, for me - I find that cardio really impacts my ability to be intense during resistance work. I prefer weights first.
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Last edited by tjs; April 15th, 2012 at 06:09 AM.
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Old April 15th, 2012, 07:18 AM
KevinGibbs KevinGibbs is offline
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Hi and thanks for your answer.


My goal is this:

Fat loss and muscle endurance / leanness.

I do these as a circuit (apart from the warmup jogg). Oh, and the warm-up jogg is really easygoing jogging - so it doesn't sap my strength.
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Old April 15th, 2012, 08:55 AM
tjs tjs is offline
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Soo.. how many reps are you doing in those sets?

And how long have you been weight training? Is this your first resistance program?
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Old April 15th, 2012, 04:20 PM
Benwils Benwils is offline
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There's nothing wrong with doing a calesthenics style workout, but you may want to review what muscles you're trying to work with each movement. For example, push up variations are used to mainly work pecs, tris, shoulders, core, however you have traps and antebrachials (I'm assuming you mean forearm) listed. As well, rowing variations mainly work back, rear delts, bis, but you have tris listed in there.

I've done a lot of bodyweight routines in the past and the options are only limited by your imagination and goals.

First off, as far as goals go, it helps to be as specific as possible as it will help with routine development. For example, instead of just saying you want to work on muscle endurance/leanness, put some numbers on it. Do you want to be able to do 20 pull ups, 50 push ups, lose 10 lb body fat, reduce time or get more rotations in on a certain circuit, etc? It also helps to have benchmark exercises, circuits, etc, that you can periodically test yourself against to see if you are actually improving.

As far as routines go, two good basic set ups are full body workouts or upper/lower splits. I wouldn't break up body parts any more than that for bodyweight routines.

Ben
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Old April 15th, 2012, 05:08 PM
KevinGibbs KevinGibbs is offline
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@ TJS:

Well, it all depends. A few examples:

Russian twists - 60 (5 kg weight) + 40 (2,5 kg weight) + 50 (no weight).

Fist push ups (from the ribs): 20 + 8 + 2

Leg lifts to the ceiling (straight up): 75 + 35 + 15

Calfs: 70 (20kg weight vest) + 45 (20 kg weight vest) + 60 (no weight)

Of course, I do the other moves in between each set.

I haven't been doing this one for a long time, mainly I've done a mix of all of these moves. This is the first 'program' that I've done.


@ Benwils.

Thank you for that post.

Oddly enough, that's where I feel the push ups most. I guess that means my forearm is relatively weak? That is, in the rib fist push ups only, though.

I am a nutcase, so I want to do as many reps of everything as possible. Makes it a bit hard. Basically, I've thought that 5 to 10 reps more per every move per every set, except if I do less than 30 of that per set.

How would I make these benchmark exercises? Just take a day, once every 2 months, where I do a certain move till collapse? Like squat for legs, the next day push ups, the next day russian twists, the following day backs, then calfs, then pull ups?


What I'm doing is a full body one, right? I like it, but I'm thinking that I might not be able to recover well enough for actuall progress. Maybe I should have less of some muscle group or more free days?

I'm too newbie when it comes to this :/


Thanks a bunch again.
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  #7  
Old April 16th, 2012, 12:17 PM
KevinGibbs KevinGibbs is offline
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After reading PN's "All about strength training" I've decided to change my exercises a bit.

I now do them without changing moves until last rep is done (so for instance 20 push ups - wait 1, 5 min - next push ups - wait - next push ups - move onto other exercise).

Changed order too. Is this better?:

Training routine 1, monday:

15 minute jog

3x
Narrow pull ups
Side fist push ups
Wide open hand push ups
Planks
Leg to ceiling
Back lifts
calf muscles



Training routine 2, Wednesday:

15 minute jog

3x
shoulder width rev pull
Ma bu
Hanging knee lifts
Incline rows dumbell
Knee to elbow push ups
Russian twists
The Dog


Training routine 3, Thursday:

15 minute jog

3x
Squat
Shoulder width pull ups
Side plank
Wide open hand push ups
Bike abs
Slowly moving debo/sebo
Back lifts


Training routine 4, Friday:


15 minute jog

3x
narrow pull ups
Side plank crunch
plank
Normal fist push ups
Incline rows bar
Leg to ceiling



Training routine 5, HIIT, Sunday:

10 minute small jog

10x
1 minute max run
2 min walking
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  #8  
Old April 16th, 2012, 01:45 PM
Magic Wonder425 Magic Wonder425 is offline
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It definitely looks better. Remember if it's not as challenging after a month or two then modify it again.
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Old April 17th, 2012, 02:08 PM
KevinGibbs KevinGibbs is offline
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Thanks Magic Wonder425.

Odd thing was that instead of being able to do 5 + 4 + 2 of narrow pull ups, I managed 7 + 5 + 4 now with this order, BUT instead of being able to lift my legs to the ceiling like this: 70 + 45 + 15, I managed only 40 + 30 + 12. Why is that?
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Old April 18th, 2012, 11:08 AM
Benwils Benwils is offline
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That would be because you tax you core more before doing the leg lifts with the new program than the old one.
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