February 2, 201214 yr Monday Squats - Warm up then 2 work sets x 5 reps, 1 work set x 5+ (work set weight is same for all 3 sets) Shoulder Press - Same Pull ups - 3 x 10 BW Tuesday Power Clean - Warm up then 2 work sets x 5 reps, 1 work set x 5+ (work set weight is same for all 3 sets) Dips - Same Thursday Squat - Same as Monday but add 5-10 pounds to your work set weight Bench - Warm up then 2 work sets x 5 reps, 1 work set x 5+ (work set weight is same for all 3 sets) Dips - Same as Tuesday's dips but add 5 pounds to the work set weight Friday Deadlift - Warm up, then 1 work set of 5 Pull ups - 3 x 10 BW Conditioning - I have a list about 10 pages long with different short workouts and should be done after your strength training. Depending on your goals with the squats I woudl advise against doing conditioning the day before squating. An example of a conditioning workout would be... 5 rounds for time 5 DB snatch each arm 5 DB swings 10 Burpees For a workout like this the lower the weight you use on the snatch and swings you could increase the reps. I typically like this one to take around 8-10 mins and to the intensity you need to make sure a trash can is near. Another one I love is.... Run 1 mile rest 3 mins Run 3/4 mile rest 2 mins Run 1/2 mile rest 1 min Run 1/4 mile Each run should be done as fast as you can do it. Some others would be sprints, tabata workouts (20 seconds as fast as you can go, 10 seconds of rest x 8)...you can do tabata with just about anything...rowing, sprints, squats, push ups, pull ups burpees, ect.... Just reading that got me winded. Thanks though! :thumb:
February 2, 201214 yr Author Just reading that got me winded. Thanks though! :thumb: Keep in mind this isn't a 52 week per year thing for me. I will go hard for 10-12 weeks then slack for a few. I also don't go as hard as I would if I would actually training for something specific. I don't really participate in any type of competition (other than a 5k here and there) so just hitting new PR's for me is fine. I do have a 5K I want to run in April so I will most likely lighten up on the weights and hit the conditioning harder. My goal is to complete it in under 20:00.
February 3, 201214 yr Why wait on the strength training? Building muscle is an awesome fat burner. I'm doing light weight more reps now. I'm still burning fat but i have broad shoulders and thick arms and I'm just trying to lean out a little. Then I will increase the weights. I'm hearing you are tearing it up MC. The Best Cardio I have found thus far is hitting the heavy bag for 10 min. I normally go 2 min on with 30 sec rest and after 8 minutes my arms feel like anchors. Boxers have to be the mist well conditioned athletes out There.
February 3, 201214 yr I'm doing light weight more reps now. I'm still burning fat but i have broad shoulders and thick arms and I'm just trying to lean out a little. Then I will increase the weights. I'm hearing you are tearing it up MC. The Best Cardio I have found thus far is hitting the heavy bag for 10 min. I normally go 2 min on with 30 sec rest and after 8 minutes my arms feel like anchors. Boxers have to be the mist well conditioned athletes out There. I'm doing well. Had a set back with a shoulder injury, that has forced me to change some things up. For me, my salvation is my trainer. I wouldn't be anywhere near where I'm at without him.
February 3, 201214 yr I'm doing light weight more reps now. I'm still burning fat but i have broad shoulders and thick arms and I'm just trying to lean out a little. Then I will increase the weights. I'm hearing you are tearing it up MC. The Best Cardio I have found thus far is hitting the heavy bag for 10 min. I normally go 2 min on with 30 sec rest and after 8 minutes my arms feel like anchors. Boxers have to be the mist well conditioned athletes out There. It's ok not to look like a basketball player.
February 3, 201214 yr So, after yesterday's workout (burpees and chin-ups) I've decided that I need to put up a chin-up bar outside. I don't have any gym memberships so I mostly do a lot of body/core intensity workouts like Insanity and P90X. And as it is right now my chip-up bar consists of one of those silly things that hang anchor themselves above the doorway. Well, while doing that burpee workout, that thing slipped off right as I was "jumping" to grab it. I nearly ate the thing. :eek: I still finished to workout, but there has to be a better way without that thing.
February 3, 201214 yr So, after yesterday's workout (burpees and chin-ups) I've decided that I need to put up a chin-up bar outside. I don't have any gym memberships so I mostly do a lot of body/core intensity workouts like Insanity and P90X. And as it is right now my chip-up bar consists of one of those silly things that hang anchor themselves above the doorway. Well, while doing that burpee workout, that thing slipped off right as I was "jumping" to grab it. I nearly ate the thing. :eek: I still finished to workout, but there has to be a better way without that thing. You mean, you want to set up something like this?
February 3, 201214 yr You mean, you want to set up something like this? Uhh, no. I would probably go with something that is more permanent. Like some 4x4's with a bar anchored into them. Luckily I landed on my feet, just nearly pulled the bar into my teeth. That looks like it hurt. There is absolutely no way I would do chin-ups on a bar that is using compression. It should be anchored, especially if you're going to pull yourself up wildly like that guy.
February 3, 201214 yr They were doing a Crossfit type work out and he was about to do a kipping pullup. That is what you get for having stupid tattoos.
February 4, 201214 yr It's ok not to look like a basketball player. I just want to get rid of the gut and thin out before building up. After reading these posts though yesterday I decided to hit the weights a little harder doing heavier dumbbell presses and I'm feeling some soreness today. It's a good soreness though. MC I like the idea of having a trainer. I may Check into that not because I need a push but I need to do some different stuff while being pushed.
February 4, 201214 yr The scales said 219 even yesterday, a weight I have not been down to I believe since April of 210. I am sticking with the 65 minutes of cardio on the elip. to start my workout followed by at least 60 min of lifting and gut work.
February 5, 201214 yr Enjoyed reading these, made some notes. My son 14 has been lifting 4 days a week at school and at home for football. he has a buddy who told him about Planet Fitness. A workout gym. So he asked us to go and check it out and I was impressed. $19.00 a month for a year and you can bring a guest every visit. A one year contract, or $10.00 a month no contract. At $19. you also get Tanning/Massage Chairs/half price Cooler Drinks/Training. Son really liked it and so did Mama and myself. Big fans Cooling you/TV/Treadmills a bunch/ place was huge/ machine easy to adjust/ real nice place. When your kid is 14 wants to join and you see why you do it. He doesn't get a lot of leg presses and they had several and I could even do some. We will do three $10.00 sign ups. 24/7 also. This one in Jefferson County next to Hobby Shop Jefferson Mall area. I like to jog slow and I have a lot of hills traffic where we live. Does it sound like a good deal money wise?
February 5, 201214 yr Author Enjoyed reading these, made some notes. My son 14 has been lifting 4 days a week at school and at home for football. he has a buddy who told him about Planet Fitness. A workout gym. So he asked us to go and check it out and I was impressed. $19.00 a month for a year and you can bring a guest every visit. A one year contract, or $10.00 a month no contract. At $19. you also get Tanning/Massage Chairs/half price Cooler Drinks/Training. Son really liked it and so did Mama and myself. Big fans Cooling you/TV/Treadmills a bunch/ place was huge/ machine easy to adjust/ real nice place. When your kid is 14 wants to join and you see why you do it. He doesn't get a lot of leg presses and they had several and I could even do some. We will do three $10.00 sign ups. 24/7 also. This one in Jefferson County next to Hobby Shop Jefferson Mall area. I like to jog slow and I have a lot of hills traffic where we live. Does it sound like a good deal money wise? There's a thread on here about them, reading it I would stay away.
February 5, 201214 yr I read the thread thanks for telling me about it. I agree if I was a serious body builder I might go else where but if my son wants to go there instead of the video game room down in the Bama cave, its worth it. All the ones mentioned were not the same one we visited. I cannot believe a gym would tell me to leave for working out too hard. If we don't like it we leave. There is a new place closer to our home, but its smaller, and $15.00 a month.
Archived
This topic is now archived and is closed to further replies.