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For the past 8 months I've been cycling between two weeks of decent diet and hard exercise while away at work, and two weeks of lousy diet and minimal exercise while at home. I'm a bit lazy that way. It's been interesting to see how I recover strength at the beginning of my work hitches. I'll add my full two weeks' workout this time around.
Friday: front squats sets of 10 at 185,185 Dead lifts sets of 8 at 225,225 Standing press sets of 8 at 115,115,115
Saturday: treadmill cycles: 15% 3.5 mph uphill 4 minutes, same backward walking 2 mph 2 minutes, flat run 1/4 mile at 10mph, flat walk rest at 3.5 mph. Did 3 rounds.
Today: squats sets of 12 with 225,225 Cleans set of 8 with 185,185 Bench sets of 8 with 185,185
Lots less than two weeks ago. Lots of room for more but I'd be too sore to work out for three days if I squatted full bore. That will change in a weeks time and the weights will go way back up.
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Joined: Feb 2002
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Campfire Outfitter
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Split Jerk 3-3-3-3-3-3-3 135#-155#-175#-195#-215#-225#(f)-225#
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Joined: Apr 2005
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Regarding Calvin's request, his current strength level should be considered. I'd always had access to athletic weight rooms but reached a point where I was so busy I wanted to start picking up pieces and putting together my own home gym. First item was weights and a bar. I bought a couple of "cheap" metal olympic sets so I could have up to 600lbs. First day doing cleans and the bar bends. I take it back to the store and they replace it. Second time I do cleans it happens again. Most any bar will work for squatting, benching, deadlifting, but not olympic lifts...get a good bar. Second item was a squat rack. I build mine but you can purchase serviceable ones for fairly low cost. Third were bumper plates and a good olympic bar. If I was doing it all again, these would have been the first thing I got. For someone who isn't big on the O-lifts maybe it isn't as important. Here's a pretty good setup with free shipping that would cover a lot of bases: http://www.muscledriverusa.com/Standard-HD-Garage-Gym-Package-Save-100-Free-Shipping-_p_2921.html
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Joined: Mar 2006
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Front squats sets of 12 at 185,185 Dead lift sets of 8 at 225, 275, 275 Standing press 8 x 115, 6 x 135 twice Alternating dips and chins
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Joined: Feb 2002
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Joined: Feb 2002
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Yesterday: 3 Rounds for time: Run 200m 30 situps
8:40
Today: 4 Rounds for Time
Wall Ball 2-fer-1s, 15 reps Burpee to bar, 10 reps Pull ups (banded), 5 reps
17:06
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Joined: Dec 2002
Posts: 1,663
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Campfire Regular
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Here's yesterdays workout - probably too much: 2 mile treadmill run @10min pace elevated pushups - 40 banded pull ups - 20 (time to drop the band or at least go smaller) dips - 18 ez curls - 10 x 75lb tri curls - 10 x75lb hammer curls - 10 x 35lb dumbbell shrugs - 12 x 35lb trap rows - 10 x 75lb standing shoulder press - 12 x 75lb bent rows - 10 x 75lb dumbbell lunges - 12 x 35lb dumbbell squats - 12 x 65lb situps - 50 hanging leg lifts - 20
With my work schedule I tend to get a late start so only get thru the routine once. There are days I can get thru it twice but not often. In another month or so I'll probably drop the arm work and add more shoulder & leg stuff. Once the weather breaks the strength stuff will decrease to 5-6 exercises.
Plan to build a step box this weekend - thinking 24" high.
Today - 60min on bike trainer
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Joined: Feb 2002
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Scott- I'm sure you can find plans online, but the boxes we use have 3 different heights. Two 20" sides, two 24" sides, and two 30" sides. Might be a good way to have 3 boxes in 1. Just a suggestion.
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Joined: Feb 2002
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Row 3000m Hang Cleans 135# - 30 reps
18:10. I was happy with getting the row done in 12min flat, but a bit disappointed in the speed I did the hang cleans.
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Joined: Jun 2006
Posts: 46,386 Likes: 19
Campfire 'Bwana
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Campfire 'Bwana
Joined: Jun 2006
Posts: 46,386 Likes: 19 |
Did lower body and abs today. Warm-up on a bike, then hack squat machine, one-legged box jumps, glute machine, hamstring curls, one-legged dumbell flies on a bosu ball, ankle rotations on the bosu ball, leg raises on the floor, crunches, different squat machine with body weight squats on the bosu ball super-setted.
A wise man is frequently humbled.
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Joined: Mar 2006
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Yesterday: run mile on treadmill @ 8 mph, walk 1/4 mile to rest, then tried another mile but only made it 3/4 mile. Treadmills suck.
Today: squats 8 x 185,225; 12 x 275,275 Cleans 8 x 185,185 Bench 8 x 185, 185, 185 (3 year anniversary of partly torn pec - no heavy benching ever again) Chins 3 sets of 8
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Joined: Dec 2002
Posts: 1,663
Campfire Regular
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Campfire Regular
Joined: Dec 2002
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Got thru my lifting routine twice yesterday, feeling it today.
1/2hr on bike trainer this morning. 1.5hrs snowshoeing this afternoon.
"There is no excellance in Archery without great labor". Maurice Thompson 1879
Nothing clears a troubled mind better than shooting a bow. Fred Bear
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Joined: Jun 2006
Posts: 46,386 Likes: 19
Campfire 'Bwana
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Campfire 'Bwana
Joined: Jun 2006
Posts: 46,386 Likes: 19 |
A wise man is frequently humbled.
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Joined: Mar 2006
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Yesterday tried to do three interval half miles on the treadmill but only made it 0.4 miles on the first half at 10 mph. Bagged that idea and ran another full mile at 8 mph.
Today front squats 8 x 185,205,225 then 6 x 225 Pull ups 3 x 6 Dead lift 8 x 275,275
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Joined: Feb 2011
Posts: 11,273
Campfire Outfitter
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Campfire Outfitter
Joined: Feb 2011
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Vek, what kind of breaks do you take between sets? Somewhere around a minute?
Tanner
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Joined: Feb 2011
Posts: 11,273
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My workouts have been looking similar to that one in an effort to try to build muscle and get a bit "bigger".... It'll be slow, but I'm definitely getting a little bit stronger.
Today I did a few more workouts and focused on one area a bit more than I've been doing the last 2 weeks; most days have consisted of bench, pullups, backsquats, and deadlifts with some auxilary stuff throw in.
Flat bench: 5x190, 5x190, 5x190 Incline Bench: 5x165, 5x155, 5x155, 5x155 Cable chest Cross: 6x70, 80x4, 80x4 French Curl: 8x75, 8x75, 8x75
Tanner
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Joined: Mar 2006
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I try to start a set every three minutes. That stretches out to 3:30 or four when things get heavy.
Lose the cable stuff, and the only curl worth doing is strict form with a straight bar. JMO. Do some dips, and add weight to them when you can. Do standing press as well.
You are young enough to handle a great deal of volume, and could squat three days a week. There are no upper and lower body days - lift three days a week and do it all.
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Joined: Oct 2007
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My workouts have been looking similar to that one in an effort to try to build muscle and get a bit "bigger".... Tanner Tuner, When I was your age, I was in an Academy that was encouraging me to do the same thing. In fact, they insisted on it. I got "bigger" but struggled to keep my cardio fitness with the extra bulk. The strength made me better at groundfighting and kicking in doors, but at a significant cost to my cardiovascular endurance. Everyone is different physically, and has different physiology and limiters. But if you're doing this just to be better in the mountains, you might at least keep a focus on long runs, or hikes with a weighted pack. They won't help you with your "meat sculpting" but if you're anything like me, you'll be very glad you did them when the season rolls around. Just my two cents.....
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Joined: Feb 2011
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Campfire Outfitter
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Thanks Russell... Good things to think about.
I very much agree, and if this spring/summer is anything like the last, I'll log 10-15 miles a week with a pack on.. During late May-August it was closer to 40.... But I want to have a good "base" for packing heavy loads and going for long trips on a caloric deficit.
I've not had an issue hiking a long ways with weight, or packing really heavy loads, but I figured trying to get "better" won't hurt.
Tanner
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Joined: Oct 2007
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Sounds like you're doing it right. And you're still pretty young, which helps. As you get older, the strength gains will be harder to come by and you'll find yourself becoming a slave to your body just to maintain the gym performance routine. Then you might have to make a decision.
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Joined: Feb 2002
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Campfire Outfitter
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Rx Division 10 Minute AMRAP 1 Deadlift, 165# 2 OHS, 135# 3 Squat Cleans 165# 4 Shoulder to Overhead, 135# 5 Burpee Box Jumps 6 Muscle ups (banded) 7 Burpee Pull-ups (jumping) 8 Hanging Knee Raises 9 Box Dips 10 Calories on the rower
10 minute cap
1 round + 10 reps
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