Posted: 1/31/2008 1:22:46 PM EDT
|
We get regular updates from GR8WYT on his WSBB workouts. We've seen AGW's 3x5 routine. What are the rest of you guys doing? I just finished week 5 on a modified Westside program and started the following to give my body a break. I'll probably do this for 3 - 4 weeks, deload and go back to the Westside routine. MONDAY Dorian Row 4 x 8 DB Row 2 x 8 Weighted Incline situps 2 x 10 WEDNESDAY Bench Press 1 x 3RM Skull Crusher 3 x 10 DB Bench Press 2 x 10 paused every rep Lateral Raise 3 x 10 FRIDAY Squat 1 x 3RM SLDL 1 x 8 Pull Thrus 3 x 8 Standing Pull-down Abs 2 x 10 The following week I'll hit the same muscle groups on the same days, but most of the lifts will change (deadlift instead of squat, good morning instead of sldl, etc.). Interested to see what's working for the rest of you. |
|
Currently I'm doing this routine: Mon - Treadmill w/o. 6.2 to 6.7 mph for 30 - 40 min. 3 sets dead hang pull ups, 3 sets incline sit ups. Tues - Flat Bench 4 x 8-12 Squats 4 x 8-12 Curls 4 x 8-12 Weds - Treadmill w/o. Same as monday Thurs - Judo 2 hrs. I usually end up teaching for a good portion of the class period, so it ends up being an active recovery day. Fri - Deadlifts 4 x 6-10 Dips 4 x max D Bell shoulder presses 4 x 8-12 Sat - Treadmill w/o. Same as monday & wednesday Sunday - off I like to flexible with my schedule so the days aren't fixed. As long as I get 2 weight days in and 3 treadmill run days in per week I'm pleased. ETA - My work outs are short > hr. But I do push the intensity. |
|
I've just started a new workout regimen---only been on it a couple months now. Monday AM-5K run 50 pushups 50 crunches PM-Dumbell Bench 3 sets 8-12 reps Concentration Curls-3 sets 8-12 reps Dumbell Incline Bench 3 sets 8-12 reps Incline curls-3 sets of 12 Incline flies-3 sets 8-12 reps Hammer Curls-3 sets 8-12 reps Dumbell Decline Bench-3 sets 8-12 reps Dumbell Preacher Curls-3 sets 8-12 reps Ab machine 50 reps Tuesday AM-10K run 50 pushups 50 crunches Wednesday AM-5K run 50 pushups 50 crunches PM-Dumbell Military press-3 sets 8-12 reps Dumbell Laying Triceps Extensions-3 sets 8-12 reps Dumbell shoulder shrugs-3 sets 12-20 reps Dumbell Standing Triceps Press-3 sets 8-12 reps Dumbell seated shoulder press-3 sets 8-12 reps Triceps cable pull downs-3 sets 8-12 reps Eagles-3 sets 8-12 reps Dumbell Kickbacks-3 sets 8-12 reps Ab machine 50 reps Thursday AM-10K run 50 pushups 50 crunches Friday AM-5K run 50 pushups 50 crunches PM-Pullups 3 sets of 10 Rows-3 sets 8-12 reps Squats-3 sets 8-12 reps Calf raises-3 sets 12-20 reps Dead lifts-3 sets 8-12 reps Straight Leg dead lifts-3 sets 8-12 reps Leg presses-3 sets 12-20 reps Calf presses-3 sets 12-20 reps Lat pulldowns-3 sets 8-12 reps Upper back machine-3 sets 12-30 reps Leg raises-3 sets 12 reps Hamstring curls-3 sets 12 reps Ab machine-50 reps Saturday/Sunday AM-10K run 50 pushups 50 crunches |
  
|
It's not as hard as it sounds. I am using lighter weights for most of it. The only things I use heavy weights for are the shoulder shrugs and flat bench...I go to 100lbs dumbells on both of those. But stuff like curls, shoulder presses, etc...I mostly go with 12 reps with 30lbs dumbells, 8 reps with 50lbs dumbells and 10 with 40. The only hard part is the damned running. That's why I changed workouts...I can't lift heavy weights and run, too. |
|
Tue-Thur-Sat-Sun Rugged Trail Hiking, Mountain Biking, or long distance Run (out 1-2.5hrs). Mon-Fri Combo sets Early am - Inverted Pushup 10x10-15/Pull-ups 10x15-20; Dumbell Press 10x8-12/Bent Rows 10x10; One-are Laterals 5x10-12/One-arm Upright Rows 5x8-10 ... occasionally shrugs/bend laterals. pm - Bicep Curls 5x10/French Press 5x10 (on decline bench); Incline Curls 5x6-10/One-arm Extensions 5x10 Wed Push-ups 1x500; Bench Press 5x8-12/Pull-ups 5x15 (combo set); Par.Bar Dips 10x15-20; Push-ups (on chairs-deep stretch) 5x20. ETA: Abs/Lower back five days a week ... Decline Bench Crunches 1x100 (50 weighted, 20 full sit-up, 25 more crunches punching my gut at the top); Leg Raises 1x100 (50 full raises, 50 leg thrusts); Side Crunches 30per side; Decline Bench Twists (broom stick behind head, leaning back with legs secure) 1x50; Hyperextensions 1x100; Hyperextension Twists (with broomstick again) 1x50. |
|
Week 2 of the new routine starts in about 30 minutes: MONDAY Wtd Pull ups 8 x 3 Bent Row 4 x 8 Weighted Abs 2 x 10 WEDNESDAY CGBP in rack, pins set 2" from chest 1 x 3RM JM Press 3 x 10 DB Bench Press 2 x 10 paused DB Shoulder Press 3 x 10 FRIDAY Rack Pulls 1 x 3RM Good Mornings 1 x 8 Reverse Hyper 3 x 8 Hanging Leg Raise 3 x 15 |
|
Sun : Chest and Abs Mon: Rest Tues: Kung Fu Class Lats, lower back(erectors) and Shoulders Weds. Teach Kung Fu Thurs. Kung Fu Class Arms Fri. Teach Kung Fu Rest Go out and party Sat Teach Kung Fu rest I vary my excercises for each body part so that I don't get used to anyone and plateau. I also vary reps and weight. Typically I would only do 10mins cardio warm up either on the elipticals or stationary bike. Most of my cardio I get from my kung fu class. Be it teaching or taking classes. We also do a lot of abs and leg work in Kung fu so I don't do them much in the gym. Problem I have is that I have minimal discipline with regards to my diet. So I still have a slight bit of a spare tire.  |
|
I'm just trying to get into consistent, decent shape now, before I start anything major. Every day: pushups-- I ramp it up by 5 every four days. For instance, today I'm at 45, and I'll do that until Friday, when I go up to 50. I'll stop ramping up when I can't do it. Every other day: walk 2-3 miles. Once a week I run that distance instead of walking. Every other day I'm not walking: max out on crunches. I also installed a pull-up bar in the doorway to my office at home. So any time I want to come surf ARFCOM I have to do a couple of pullups. This is VERY effective. I've been at this for about a month now, and I'm very pleased with the results, especially in my upper body strength. ETA: and I go to the rock gym at least once a week. |
|
Looks good Baxter - pullups and pushups are great. Add some dumbbells and you can work in some single leg squats & deadlifts - as you know, you certainly don't need a big gym to get in a good workout. Third and final week of the new routine starts today. I was hoping to get a fourth week out of it, but my shoulder really needs a break. Next week will just be cardio (tabatas) and maybe some light squats & rows. MONDAY Wtd Pull ups 8 x 3 Dorian Row 4 x 6 Weighted Abs 2 x 10 WEDNESDAY Bench Press 1 x 3RM, then drop set to 1 rep shy of failure @ 80% JM Press 3 x 10 DB Bench Press 2 x 10 paused FRIDAY Squats 1 x 3RM, then drop set to 1 rep shy of failure @ 80% SLDL 1 x 8 Pull Thrus 3 x 8 Hanging Leg Raise 3 x 15 |
|
It's all about crossfit baby. www.crossfit.com Full body, core workouts. Lots of tabatas etc. Awesome. |