I was just wondering what everyones current weightlifting routines look like. Iam currently on my first week of the Art Of Waterbury, so far so good, apart from the supersets that iam having difficulty doing, my gym is always so damn crowed (crappy 24hr fitness :bang: ) and its really difficult to do anyform of circuit training. :cry: Whats your current routine like? edit well, i thought that was rather lazy, so ima write(copy&paste) out the program here. Day 1 Sets: 10 Reps: 3 Load: 80% of 1RM Rest: 70 seconds between exercise pairings Exercises: A1 Push Presses A2 Chin-ups B1 Good Mornings B2 Standing Calf Raises C1 Dips or Decline Bench Presses with bar or dumbbells C2 Side Bends DAY 2 Off, or perform 15-20 minutes of light cardio work (uphill walking, jogging, etc.) DAY 3 Sets: 3 Reps: 12 Load: 70% of 1RM Rest: 90 seconds between each set Exercises: Back Squats Bent Over Rows or Chest Supported Rows Flat Bench Presses (bar or dumbbells) Seated Calf Raises or Donkey Calf Raises Triceps Pressdowns or French Presses External Rotations DAY 4 Same as Day 2 DAY 5 Sets: 4 Reps: 6 Load: 85% of 1RM Rest: 75 seconds between each exercise pairing Exercises: A1 Barbell Hack Squats A2 Standing Hammer Curls B1 Power Cleans B2 Skull Crushers or Lying DB Triceps Extensions C1 Incline Bench Presses with bar or dumbbells C2 Seated Calf Raises or Cable Crunches DAY 6 Same as Day 2 DAY 7 Repeat cycle for three more weeks Progression: Day 1: Increase the load 2.5% with each subsequent workout. Day 3: Decrease the rest periods 5 seconds with each subsequent workout. Day 5: Add one set to each exercise with each subsequent workout.
Day 1 Tabata sprints single leg squats 3 sets of 10 single leg dead lifts 3 sets of 10 side lunge 3 sets of 10 weighted knee raises 3 sets of 4 tabata sprints jumps up as many steps as possible 3 sets of 6 side to side jumps 3 sets of 6 Day 2 Pullups 4 sets of 5 dips 5 sets of 3 incline russian twists 3 sets of 10 roller wheel on toes 3 sets of 10 tuck planche 3, 1 minute holds side planche 3, 1minute holds hold legs out in front suported on hands 3 , 1minute holds try to lift my legs and **** in the air on dip bars 3, 1minute holds atempted lever 3 , 1minute holds hold on pull up bar with one arm as long as possible 3 times support my self as long as possible on one arm handstand feet against wall 3 times Day 3 30minutes skipping 30minutes circuit training
I train to win and as I progress I will train yy everyday Well this is my work out program for the week. Monday,@ the gym with my mass/strength program http://www.bodybuilding.com/fun/hitworkout.htm tuesday,I spar with mauy-thai fighters wed.gym and program http://www.bodybuilding.com/fun/hitworkout.htm thursday,I train in my art called yawyan www.yawyan.com friday,@ the gym with my program and then do pad work with mauy thai fighters saturday,I grapple and free spar full contact sunday,I grapple and free spar with technique over view in yawyan. Then I start all over again. My training consists of 3 skipping sessions for 5 min then 50 push ups and v crunches. Once that is done 4 sessions of 3 min of shadow kickboxing while ring dancing trying to incorperate new combos every session. Once that is done bagging begins where alot of the pad work and hitting different punching bags comes into play. Then I iether spar or learn new techniques. On grappling days I tend to incorperate sweeping and rushing into the shadow boxing so that I can become more comfortable with taking an apponent to the ground via clinch and lock. I only do 40 sit ups on my gym days so I dont overtrain my abs .10 reps per side. Supplementation is also key the right supplements can give you that extra edge to keep you in tip top form. With in the very first week of my program /fma training I noticed my stomach has begun to shrink and my overall body has become much more tighter and fuller(slightly bigger) looking. Why be super big and slow when you can be the max weight for your body structure and flaot like a butterfly and hit like an atom bomb. Try my routine and tell me what you think. Of course you would have to insert your own martial art or start training in yawyan.;-) The supplements I take are BSL krea-alkyline mri no2 animal stack 2 animal pack humagrow joint boost glucosamine pills fish oil pills b12 pills for red blood cells And I eat anything I want pretty much , but I usually tend to stay on the healthier side of pigging out. I hope this seems pretty reasonable.
Republik, what are these; animal stack animal pack humagrow ? Humagrow sounds like a lame rip-off off Humatrope (HGH), but all I could find with a quick search was this Are you a plant?
I don't have a huge lot of equipment but daily I do... Pressups: 1 set- 40 1 set- 30 1 set- 20 1 set- 10 Sit-ups: 1 set- 40 1 set- 30 1 set- 20 1 set- 10 One max rep skipping fast 20 seconds holding body, at a kind of half situp level (imagine slowly doing a situp, stopping where it feels the toughest on your stomach and holding it there) 10 Knee lifts on each leg with light weights (this is something I have to do because of my structure, my dad had it as well) 10 Front kicks on each leg (recommendation from a Sensei) where you stand on one leg, kick 10 with the other, swap legs and repeat And a random amount of pull ups, just when I feel like it, I use the top bar on the swing to do a load, I will normally do two sets of 10 in a day. I am not very fit (kinda average) but I will up the numbers over time. I would not mind recommendations, critique or warnings, I just want to keep fit in general.
Getalife try doing tabata pull ups the amount you can do will increase faster than just doing as many as possible to failure. Tabata is 4minute long 20 seconds of work then 10 second rest repeat 8 times. This has worked for me with any bodyweight exercise i wanted to increase my reps with.
^^^^, Just having pressups and situps, even with pullups, you might get a bit lopsided after a while. Me: Deadlift Supported bent over row Bench Press Farmers Walk (strength based to improve my deadlift, crappy forearms) There, the fantastic four
aim to do as many pull ups in each 20 seconds as possible dont try to save energy so you can still do some at the end..but still tryy (i suggest listening to a good song you like).
Ok, well I've googled those supplements, and it seems to be that Animal Stak 2 is a bunch of mild natural test boosters (which will do nothing unless you're 40+), some mild estrogen blockers, some other junk, basically it's a waste of money. There's no use paying for a mg or 2 of extra test a day (if that) when people routinely use 70mg+ extra a day on AAS as a first cycle. Animal Pack looks like a collection of vitamins and other nutrients so whatever floats your boat, can't really comment on it. Anything that claims to be a HGH secretagogue like some of the things in the Animal Stack 2 and probably Humagrow is a scam, the only proper way to get the benefits of extra HGH is to pay through the teeth for the real deal and inject it more or less daily.
Currently, and for the following 2 weeks: 10 x 3 squat 5x5 barbell rows 5x5 flat bench press combo farmers walks/dumbell shrugs 2 x 1 min with 15 shrugs in each min.
Oh, let's see... Workout A: Heavy deadlift speed deads stiff leg deadlift seated row good morning chins abs Workout B: bench press 1 arm db press 1 arm incline press overhead lockouts bicep movement Workout C: heavy clean and press or snatch and press dynamic effort clean or snatch squat or front squat ab movement Workout D: This is dependant on my recovery for the week but it's 2 strongman SSP event training revolving around tire flips, keg carries, farmers walks, zercher carries, car pushing, or car pulling. 1-2 sessions of interval cardio 1-3 sessions of MMA and/or Hapkido Maverick, the Animal products are put out by Universal which overall has some good stuff. I absolutely adore their Animal Nitro G for post-workout.
^Do vertical push/pull (eg military press and pull ups) and horizontal push/pull (eg bench press and bent over rows). Also, NEVER neglect your legs and lower back (squats and deadlifts). Always keep a good balance.
If you're asking me how fast I can pull off a 100 meter sprint, I have no idea, I have never timed myself.
Getalife, you need to squat and deadlift. He was basically saying to not neglect certain parts of your body (and in this case, probably the most important parts). *Session A (Monday) -ATF Squats -SLDLs -Barbell Curls -Hammer Curls -Core Tension exercise *Tuesday- HIIT *Session B (Wednesday) -Flat BB Bench Press -Incline DB Bench Press -DB Chest Flies -CG Bench Press *Thursday- HIIT *Session C (Friday) -Deadlifts -Speed Deadlifts -Chinups -Yates Rows -Shrugs *Saturday- HIIT *Sunday- Rest I'm looking to really increase the big three lifts right now. And my lifts have been shooting up right now especially because I'm bulking.
I'm actually not lifting right now because football is enough work for me! But normally, I do this: Day 1 Heavy Squat Light Deadlift Calf Raises Abs Day 2 Heavy Bench Pullups Light Military Press Curls Day 3 Heavy Deadlift Light Squat Calf Raises Abs Day 4 Heavy Military Press Rows Light Bench Curls
