Any comments would be welcome on my workout plan... Does the following make much sense? My goal is to get (back?) into shape, and increase strength.
Currently I weight-train and swim 3 times a week on consecutive days with one rest day on the weekend. I swim in the mornings before breakfast for about 1.2 - 1.5 km, which takes me about 30 minutes or so with warmups and cooldowns and gets my heart rate up to about 130ish sustained. My lifting is in the afternoon / evenings and consists of the following:
Day 1 Heavy squat day, light back day (good mornings etc.)
Day 3 Heavy Bench day, light squat day
Day 5 Heavy Deadlift day, light Bench day
A heavy day means 4 or 5 sets of max 5 reps, and light means three sets of 8-12reps. During the weight days, I also include other exercises after the main lifts, such as bent over rows, tricep extensions, bicep curls, abs etc...
I've also started concentrating on my diet, eating 5 times a day, and making sure to get enough protein.
Right now (in only the third week), the above seems to be working ok, but does anyone any suggestions? Criticisms?
Thanks ahead of time,
edit: spelling :qgaraduat
When do you train in martial arts ?
Or are you just lifting weights and swimming at the moment ?
Training very little in martial arts right now. I have a background in Kung fu, with a little BJJ thrown in. I will be getting back to training hopefully this summer. My lifestyle right now doesn't allow for attending MA classes, unfortunately. So the little MA I do in my own time, I don't count as exercise...
What kind of rep/set progressions are you doing? It looks solid so far.
I wouldn't worry about tweaking it yet, just stick with it for another 5 weeks and see how much you improved, then start adjusting.
Thanks PO9. Sounds very sensible.