Please help me and critique my routines.
I do not do any sports merely train to get fitter


Workout Log

Workout Goals

July 2012

Pull - weighted chin

Push - Handstand Pushup

Lower Body - One leg Squat (rep)

Core - standing wheel rollout + Lsit for 1 min


Before the dates below I did about 3 weeks on the Beginners Training plan in Never Gymless. and some other stuff.
Equipment wise I have a selection of Iron Woody Bands, Punchbag/gloves, Dip/Pullup Bar, ab wheel, pushup handles, Never Gymless, Infinite Intensity, Ross's Missing Links DVD, skipping rope, bucket (need to get rice), floor sliders, manilla rope

On order this week I have Velcro (for neck training),

I will be looking to get dip belt + weights over this summer hopefully

(G) = green band || (B) = blue band || Q = Quality Set

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Friday 29th June

strength

a1. chinups 4x6
a2. ham curls (red) 4x10

b1. Hindu pushups 4x8
b2. assisted pistols (on band box) 4x5

c1. shoulder press 4x8
c2. good mornings (green) 4x20

d1. calf raises 3x quality
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Saturday 30th June

minute drill #2

1. burpees
2. mountain climbers
3. star jumps
4. burpees
5. split jumps
6. pushups

10 burpees
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Sunday 1st July

Conditioning (am)

sweet 16 (tabatax4)
1. 1-2 Punches
2. BW Squats
3. 1-2 Punches
4. Pushups
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Core (pm)

lsit
ab wheel work

circuit x3
chinnies
crunches
plank

Supermans
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Monday 2nd June

explosive strength (pm)

a1. high pulls (B) 4x10
a2. knee tucks 4x12

b1. chest press (B)(iso at start) 4x8
b2. lunge jump 4x12

c1. band pulls (B) 4x8
c2. ankle hop 4x20

d1. power overs 1x15
clap pushups
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Tuesday 3rd July

Rest Day

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Wednesday 4th July

ICT Workout (pm)

ICT 10

1. 30 x BW Squats
2. 10 x High pulls (blue)
3. 10 x Chest press (blue)
rest 45 secs
repeat 10 times

managed 8 circuits
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Thursday 5th July

Strength (pm)

a1. chinups 4x7 (7, 7, 7, 7)
a2. ham curls (red) 4x10

b1. Dips 4x8 (10, 10 , 10, 10)
b2. Assisted Pistols (band box) 4x5 (7, 3)
(couldnt manage it so i did other leg work, 20 (G) squats)

c1. Pike press 4x10 (10, 12, 15, 15+)
c2. good mornings (green) 4x20

d1. calf raises 3x quality

couple ab wheel sets

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Friday 6th July

EIT (pm)

2 band sprints
6 lunges (3 per leg)
2 band sprints
6 lunges (3 per leg)
2 band sprints
6 lunges (3 per leg)
2 band sprints
6 lunges (3 per leg)
2 band sprints
6 band lunges (3 per leg)
45 sec rest 10 pushups

Repeat circuit 5 times
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Saturday 7th July

Explosive Strength (pm)

a1. high pulls (G) 4x10
a2. Squat Jumps 4x12

b1. plyometric pusgups 4x8
b2. lunge jump 4x12

c1. band pulls (G) 4x8
c2. ankle hop 4x20

d1. Pullups

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Sunday 8th July

Mini Neck Workout

Core Workort

1. Lsit Hold (seonds)
15, 15, 15, 7, 9
2. Ab Wheel (Standing Prog)
10, 10, 10, 10 (5sec hold) + 2 sets
From Knees 6 reps
3. Circuit
V-Ups 3x12
Supermans 3x20
Chinnies 3xburn
3 x circuits
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Monday 9th July

Burpees
20, 15 + 5 burps, 10 + 5 burps, 10 burps, 10 burpees

one round of minute drill 2

Isometrics (pm)
curl, extension, shoulder press, wall press, row, deadlift
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Tuesday 10th July

Strength (pm)

a1. pullups 5, 5, 6, WG 3 + Neg,
a2. ham curls 4x10

5+negatives/pike press x10

b1. Hindu pushups 4x10 10, 10, 12, 12
b2. pistol progressions 10 With band, 1 set on box, 1 set on box, 1 set

c1. shoulder press (R) 4x8
c2. high pulls (B) 4x10 10, 10, 12, 12

d1. good mornings 4x20
d2. calf raises 3xQ

core

lsit
8, 8, hold, hold

rollouts
from knees - 5, 8, 5

standing progression - 1set, 1 set
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Wednesday 11th July

Interval Training (pm)

Warmup - Burpees

Heavy Bag
1. 3 x 3 Minute Rounds
-------rest 1 minute between rounds
----------combos, footwork,
2. 4 x 1 Minute Rounds
-------rest 1 minute between rounds
-----------Heavy Punches
3. 5 x 30 second rounds
-------rest 30 seconds
-----------1-2
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Thursday 12th July

Core (am)

wheel - 7, 7, 7

circuit
chinnies - 2 x burn
crunches - 2 x 20
supermans - 3 x 20

explosive strength (pm)

warmup - Burpees

Rope Pullups 2, 3, 3, 2, 2

a1. high pulls (B) 4x10
a2. knee tucks 4x12

b1. plyometric pushups 4x8 (next time add in wall press)
b2. lunge jump 4x12

c1. band pulls (G) 4x8
c2. ankle hop 4x20
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Saturday 14th July

Isometrics (am)
neck work, curl, tricep, wall press row

Conditioning (pm) (was out)
tabata BW squats
tabata pushups
tabata BW squats
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notes

time to bring in Static holds and negatives with wall handstands

bulgarian squats to help with pistol progressions
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Sunday 15th July

was meant to get a strength session in :(

Core (am)
Lsit - 5 sets
Ab Wheel - 10, 10, 10, 1 set, 1 set
1.5 min plank
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Monday 16th July

Strength (pm)

warmup - dynamic stretching

a1. pullups 4x 3(rope), 5, 5, 5
a2. dips 4x10

b1. pistol progressions (BB3) 4x 7, 8 , 10, 10
b2. handstands 4x 4 holds (15, 15, 18, 20+)

handstand hold

c1. pike press 4x12
c2. Bulgarian lunges 4x 12,12, {BW Squats (G) +10 lunges +10 reverse} , 15

d1. good mornings (green) 2x20 set of ham curls (R)
d2. calf raises 3x quality

3 rope pullups
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