Hi all, From what i've read so far, this seems a place where people really do know what they're talking about, so here i am, a fresh registrant asking for your help in my ongoing quest First off, i'm close to 28 years old, with a height of 1.75m . In January this year i weighed in at 90 kg, mostly fat So far, by dieting and some exercise (mostly HIIT in the past months) i'm somewhere between 73-76kg, depending on natural weight fluctuations. My problem so far has been a) a general lack of fitness, which i believe i have somewhat overcome and b) lazyness, as i usually do two training sessions per week. But starting this month i plan on doing almost daily workouts, even two per day where time allows. I need your help to create a 5day workout plan for this month. My goals are: drop some more fat and increase my lean mass. The only equipment i have are two adjustable dumbells (each has 10kg max) and the floor. Please don't suggest pullups as i don't have a bar where i am currently staying and no appropriate substitute (and the fact that i can only do 3 bums me out ) Now, work wise: I have created/combined a 10 exercise superset to do 3 times a week: It consists of: Dumbell hang pulls Bicep curls Goblet squat/push press (meaning after the squat, i puss the dumbell up) Plank to pushups Bentover rows (both arms) Dumbell swing (both arms) Burpees Alternating Back lunges with weights in hands T pushups (without dumbells, as i don't have the hexagonal model) Dumbell Chops I execute these as : 40s workout, 20s break. Pause at end until i catch my breath then repeat 2-3, and sometime in the future, 4 times. This is inspired and uses exercises from the Men's health Spartacus workouts. So this goes on on: Mondays, Wednsdays and Fridays. Now, i want to use from the P90X system the Yoga X, Kenpo X and Cardio X dvds. So on Monday i'll do My Spartacus + Kenpo X. On Tuesday i do Yoga. On Wedsnday Spartacus + Cardio X. On Friday Spartacus. I have a shoulder injury which prevents me from using heavy weights. My question would be: What to add on Tuesday, Thursday and Friday? I want Mon Wed and Fri to have HIRT + Cardio, and Flexibility + Cardio in the other days. Trouble is, i'm out of ideas. Any help please?
Get the shoulder looked at before you start exercising it. Go to a physiotherapist and stick to the rehab program. Until that's fixed just work on cardio and lower body fitness. I too have experienced shoulder injuries and you need to getnit sorted out first.
I did the Spartacus workout for a while at the gym and it kicked my ass, once a week was enough. I'd add in a running day and a general mobility/stretching day. Gains come as much from rest, nutrition and treating injuries. Exercise alone can be a bit boring, so although you're already doing a lot IMO maybe a MA or some cycling or another active interest would be better than 5 days of exercise routines!
Consider longer term goals as well. For variety one could always look around for a rock gym (or even a place to climb) in your area.
It's better to integrate weight training and combat skill development as one. This way, you can kill 2 birds with 1 stone.
Meitetsu, we would be grateful if you would please provide an English translation for any Japanese terminology you use. Thank you.
He just translated my English "kill 2 birds with 1 stone" into Chinese/Japanese. That's true but since this is a MA forum, we have to assume that people who does weight training is for MA purpose. If you spend 2 hours in weight lifting, after that 2 hours, you may be too tired to spend another 2 hours in your "hip throw" drill. Since "hip throw" is weight training by itself, will it be better to spend those 2 hours in "hip throw" instead of "weight lifting"?
If you can use both of your arms to twist this machine with 200 lb weight on it 120 times daily, after 6 months, you should have no problem to twist a 200 lb guy down to the ground. You will get "strong muscle" along with your "combat skill". This is to "kill 2 birds with 1 stone".
