1/12/2005 10:35am, #1
Yet another "review my routine" thread (please)
I'm trying to increase my strength. I'm not too bothered about how much I bulk up or not but strength is my main goal.
Warmup: Jump rope & light bag work
Pull up: 4 sets - max reps
Back raise: 4 sets - max reps
Overhead press: 4 sets - 8 reps
Bench press: 4 sets - 8 reps
Single arm row: 4 sets - 8 reps
Pec flye: 4 sets - 8 rpes
Bicep curl: 4 sets - 8 reps
Weighted squat position: 4 sets - hold as long as possible
Neck raise: 1 set - 150 reps
Ab crunch: 4 sets - max reps
I do this monday, wednesday and friday and run 4 - 5 miles on tuesday and thursday. I also try to fit in bag work when I can.
If anyone can suggest any improvements keep in mind the following things. I don't have regular access to a gym, I'm doing this at home on my own bench with my own weights. Also, I only have about 2 & 1/2 hours at most to get a workout done in (I don't have time in the afternoon and so have to do it in the morning).
Cheers!Dedicated to legs and the disrespecting thereof.
1/12/2005 10:47am, #2
1/12/2005 11:02am, #3
I'm 70kg, 5'8"
Overhead press: 35kg total
Bench press: 65kg (on the waddya bench thread I put 85 but that was with really shitty form)
Single arm row: 25kg
Pec fly: 12.5kg per arm
Weighted squat position: 25kg
Bicep curl: 25kgDedicated to legs and the disrespecting thereof.
1/12/2005 11:17am, #4
1/12/2005 11:42am, #5
You do all that on one day?
Ab exercises - Did you look at mine?
Add Explosive Sit-Ups to your routine, you'll thank me for it.
What is "Weighted squat position: 4 sets - hold as long as possible"?
You are doing isometrics at what....parallel?Surfing Facebook at work? Spread the good word by adding us on Facebook today! https://www.facebook.com/Bullshido
1/12/2005 12:42pm, #6
Questions though. Why 4 sets?
Why not regular squats?
Why'd ya break stride and do 150 reps for the neck exercise?
1/12/2005 12:43pm, #7
1/12/2005 1:43pm, #8
I keep the weight the same throughout.
I don't do regular squats because I don't have a squat rack and a good weight for my legs is more than I can lift into position. Instead I use a relatively low weight, lower myself down as if doing a squat and hold it with my thighs parallel to the ground for as long as I can.
As for the neck thing, it's just something we do at my BJJ class and I've gotten into the habit.
And I'm far too good looking to be a porn star. Male porn stars are invariably ugly ;-)Dedicated to legs and the disrespecting thereof.
1/12/2005 4:19pm, #9Originally Posted by LiffguardSON OF ODIN
My Punching with Power article
1/12/2005 4:28pm, #10