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 Post subject: bodyshk's workout log
 Post Posted: Fri Jan 04, 2013 9:38 am 

Joined: Wed Sep 21, 2011 5:29 am
Posts: 36
Location: Somewhere in Romania
So, I'm working out 6/7, the 7th day consisting in only a 15 min jog or (longer) walking, depending on how tired I feel. My training is basically A-B-C-A-B-C-R, where:

---A---
25(reps)x3(sets) of dumbbell flys (17kg each db), with an immediate set of 10 (military) push ups after each set.
20x2 dumbbell inverted rows (17 kg each db)
20x2 dumbbell inverted fly (17 kg each db)
10x3 Arnold press (17 kg each db)
12x3 lateral raise (6kg each db)
6x3 shrugs (for traps) (20kg each db, holding it tensed for 5 sec each rep)
8x2 bicep curls (17 kg db)
8x2 hammer bicep curl (17 kg db) (same thing with the normal curl, but with different palm position)
20x3 bodyweight dips.

---B---
20x3 bodyweight dips
20x3 military push ups
20x3 tricep dips (hands behind back, palms closer)
100x3 sit ups
60x3 bodyweight squats (yes, my legs are not that strong yet, and left knee still recovering from an injury, but I'll catch up >.<)

---C---
25-30 min running and some stretching.
Running goes like this: if 4/4 is sprinting, and 1/4 is serious walking (faster than usual), then:
5 min - 2/4
5 min - 3/4
5 min - 2/4
5 min - 3/4
5 min - 2/4

---R---
15 min jog or just walking, or actually doing nothing physically, depending on how tired I am.

Other rules: 2-5 min rest between sets/exercises on A, 1-3 min rest between exercises on B, reps go like: 1 sec contraction, 1 sec relaxation, (a bit slower, not as fast as I can)


^posted this in "strength and conditioning" followed by a small rant and asking for a bit of advice/opinion. Since I already wrote my schedule down, I thought I might post it here as well.

Feedback and constructive criticism are always welcome.

edit> Since this is a slightly modified schedule, I'll be starting it on 7jan2013. it's winter and I did no cardio last 2 months (bad idea), it basically was A-B-A-B-A-B-R.


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 Post subject: Re: bodyshk's workout log
 Post Posted: Sat Mar 09, 2013 10:19 pm 

Joined: Wed Sep 21, 2011 5:29 am
Posts: 36
Location: Somewhere in Romania
Can't keep this one up yet, lack of time, so I modified it:

- no arnold presses and no dips on -A-

- 15 min of running (bit faster than jogging, 1 mile in @7min or so)

- rest day = cardio day (15 min run)

- changed to C-A-B-C-A-C-B


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 Post subject: Re: bodyshk's workout log
 Post Posted: Sun Apr 07, 2013 5:39 am 

Joined: Wed Sep 21, 2011 5:29 am
Posts: 36
Location: Somewhere in Romania
Replaced running with rollerblading, because of the shin splints. I must be doing something wrong, or asphalt just doesn't work for me.

Changed training

---A---
15(reps)x3(sets) of dumbbell presses (20kg each db), with an immediate set of 10 (military) push ups after each set.
8x3 dumbbell inverted rows (20 kg each db)
20x3 dumbbell inverted fly (6 kg each db)
12x4 lateral raise (6kg each db)
12x3 shrugs (20kg db)
12x2 bicep curls (12 kg db)
12x2 hammer bicep curl (12 kg db) (same thing with the normal curl, but with different palm position)
15x3 lying triceps extensions
30x2 sit ups (using a 30 degrees sit up bench)

---B---
20x3 triceps dips
20x3 military push ups
20x3 triceps dips
20x3 inverted rows (using a bunk bed -> gotta love college dorms >.>)
30x3 sit ups (using bench)
60x3 bodyweight squats

---C---
20x2 squats
24x3 lounges (with 2x20kg db)
15x3 military push ups
15x2 inverted rows
20x2 sit ups
20x2 triceps dips

Cardio comes whenever I get the chance at the moment, until I learn to use them well enough for a proper cardio training. I am still doing a few hours, once every 2-3 days, because while still learning to control the movements, it's not as tiring as running, yet. And it's wicked fun xD.

P.S.: I highly recommend the sit up bench, I used to do 100 "normal" sit ups per set (legs under the bed), yet once I tried it with this inclined bench, I got pretty tired after only 50 per set, not to mention the following soreness. I guess it's because of the extension.


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