Hi!
Here is a workout routine that I've put together and started doing recently.
Any comments?
Everyday:
40-60 pushups
Monday
Run 10-12K at tempo pace
Back:
Barbell Rows (4x 6)
Legs:
Barbell Deadlifts (4x 6)
Chest:
Barbell Bench Press (4x 6)
Shoulders:
Two Arm Dumbbell Raises Over Head (4x 6)
Variable:
Seated Dumbbell Curls (4x 6)
Wednesday
Run 8-10k at medium pace
Legs:
Barbell Squats (3x 8 )
Chest:
Incline Barbell Bench Press (3x 8 )
Back:
Single Arm Dumbbell Rows (3x 8 )
Shoulders:
Bent Over Rear Deltoid Raises (3x 8 )
Variable:
Exercise Ball Push Ups (3x X)
Friday
Legs:
Barbell Lunges (2x 15)
Back:
Two Arm Hammer Dumbbell Rows (2x 15)
Shoulders:
Twisting Dumbbell Presses (2x 15)
Chest:
Dumbbell Pullovers (2x 15)
Variable:
Overhead Barbell Extensions (2x 15)
Saturday
Run 15-18k at half marathon pace
I've been running 20-30K per week since June with a running club - I really enjoy it!
I will be doing first half marathon in a few weeks. I've done several 5k and 10k races this summer (21:50 PB 5k time 2 weeks ago!)
I quit smoking a year and a half ago after smoking for 8 years so it feels good to finally be in decent shape!
Thanks!
new routine
Moderators: Boss Man, cassiegose
- why push ups everyday?
- for every chest rep you do you should be doing 2 back reps
- how long do you run for? the fact it says as one pace tells me it's not doing much for you
- variable?? i'd leave arms out anyway
- take out rear delt raises and add in a chin/pull up variation or an actual rotator cuff/serratus/lowee trap exercise...same with the curls i reckon from the other day
- more push ups??
- do push ups on 3rd training day (2 x 15 w/ a hard variation) but not on all days, in place of pullovers
- try tricep bodyweight extensions, tigerbend or diamond push ups for tricep exercises
- oh running a marathon, well makes sesne now then
what are you eating? you have quite a high work load
- for every chest rep you do you should be doing 2 back reps
- how long do you run for? the fact it says as one pace tells me it's not doing much for you
- variable?? i'd leave arms out anyway
- take out rear delt raises and add in a chin/pull up variation or an actual rotator cuff/serratus/lowee trap exercise...same with the curls i reckon from the other day
- more push ups??
- do push ups on 3rd training day (2 x 15 w/ a hard variation) but not on all days, in place of pullovers
- try tricep bodyweight extensions, tigerbend or diamond push ups for tricep exercises
- oh running a marathon, well makes sesne now then
what are you eating? you have quite a high work load
Thanks for the tips!swanso5 wrote:- why push ups everyday?
Why not? Is it bad?
- for every chest rep you do you should be doing 2 back reps
Ok!
- how long do you run for? the fact it says as one pace tells me it's not doing much for you
I run for fun, not to lose weight. Mon: 75min, Wed: 75min, Sat: 90min
- variable?? i'd leave arms out anyway
Why?
- take out rear delt raises and add in a chin/pull up variation or an actual rotator cuff/serratus/lowee trap exercise...same with the curls i reckon from the other day
Can you elaborate?
- more push ups??
Why not? Inclined targets a bit differently no?
- do push ups on 3rd training day (2 x 15 w/ a hard variation) but not on all days, in place of pullovers
Reasoning?
- try tricep bodyweight extensions, tigerbend or diamond push ups for tricep exercises
Ok!
what are you eating? you have quite a high work load
I dont eat very well. Morning usually a breakfast bar or vector, lunch ham and cheese with fruit, snack another packaged thing (bar, oats...) dinner usually meat or chicken with rice or potatoes sometimes pasta. Smoothies, peanuts, fruits in the evening... also I drink 3L of water per day.
- it's not great, not ofr posture anyway and runners already have ordinary posture let alone making it worse with countless and ineffective push ups
- just to let you know that running is very catabolic meaning it can chew up a lot of calories and muscle if you're not eating enough and 75mins runs are the pefect way to do this
- your workload is high so we don't need to be wasteing already precious calories on shitty little arm exercises that dont do anything'
- 'rear delt raises are too light and chin ups are the best upper body exercise you can do
- a bit differently yes but refer above
- well you can't do push ups for sets of 6 can you or you'd have to do 1000 sets for them to do anything...i love push ups but they need to be placed properly and a sets of 15 day is perfect for them while giving the shoulders a rest too
- shit food...you're headed for total body fatigue very soon man...go to diet section and read "read before posting..." and do not increase any training until this is sorted
- just to let you know that running is very catabolic meaning it can chew up a lot of calories and muscle if you're not eating enough and 75mins runs are the pefect way to do this
- your workload is high so we don't need to be wasteing already precious calories on shitty little arm exercises that dont do anything'
- 'rear delt raises are too light and chin ups are the best upper body exercise you can do
- a bit differently yes but refer above
- well you can't do push ups for sets of 6 can you or you'd have to do 1000 sets for them to do anything...i love push ups but they need to be placed properly and a sets of 15 day is perfect for them while giving the shoulders a rest too
- shit food...you're headed for total body fatigue very soon man...go to diet section and read "read before posting..." and do not increase any training until this is sorted