How is your current training routine like?

• Marco_Simone

  13 Oct 06, 08:02

  I am currently following a 3x/per week low volume,low rep full body program
  
  Tues-15 sets in all
  
  Squats-4 sets of 5,1 set of 10
  Weighted chin ups-4X5,1X8
  (jump setted with)
  Military presses-4X5,1X8
  
  Thurs-15 sets in all
  
  Romanian deadlifts-4X5,1X10
  Bent over rows-4X5,1X8
  (jump setted with)
  Incline presses-4X5,1X8
  
  Sat-repeat Mon's routine.
  
  
• yeehaw

  13 Oct 06, 12:45

  then how long do you take to complete the whole routine?
  
  oh ya, just curious. EVERYONE!!! what do you do to warm up? treadmill for a little while or stationery bike and after that stretches and on to the weights?
• Simon Dean

  13 Oct 06, 13:17

  some people warmup with light weights(can even be just to bar alone) for 10-15 reps.
  
  Mine is
  
  Mon-Squat
  
  Wednesday-deadlift
  
  Friday- squat + speed bench
  
  All workouts include some auxillary exercises after compounds and some plyometrics.
  
  I am training more towards benching.
• Marco_Simone

  13 Oct 06, 14:14

  Originally posted by yeehaw:

  then how long do you take to complete the whole routine?
  
  oh ya, just curious. EVERYONE!!! what do you do to warm up? treadmill for a little while or stationery bike and after that stretches and on to the weights?

  I do 5 mins of cycling.
  
  NO STRETCHING for me.Charles Poliquin and a few other premier strength and conditioning coaches advise against doing stretching before weights sessions.
  
  After that I will hit the iron.Before each exercise I will do a higher rep warm up set (60-70% of work set poundage)
  
  By the way,I take 45-50 mins to complete my routine coz I take 2-3 mins rest after each set-I am more focused on strength rather than hypertrophy...
• yeehaw

  13 Oct 06, 14:29

  so you guys follow a strict alternate day routine.
  
  what if suay suay something cropped up on the day you planned to go for your workout? will you try to squeeze in some cardio? or just do it the next day then readjust the schedule?
• Marco_Simone

  13 Oct 06, 14:30

  Originally posted by yeehaw:

  so you guys follow a strict alternate day routine.
  
  what if suay suay something cropped up on the day you planned to go for your workout? will you try to squeeze in some cardio? or just do it the next day then readjust the schedule?

  Since I train only 3 x /per week,very easy la.Just push back 1 day still got lotsa leeway.
  
  Hey,what is your routine like,yeehaw???
• yeehaw

  13 Oct 06, 19:24

  Originally posted by Marco_Simone:

  Since I train only 3 x /per week,very easy la.Just push back 1 day still got lotsa leeway.
  
  Hey,what is your routine like,yeehaw???

  i don't go to the gym lah. got a pair of pathetic 5kg free weights at home though.
  
  i do skipping for 4 sets of 3mins everyday then head down to the fitness corner and do chin ups.
  
  Using your advice in the sticky thread, i'm somewhere at the 2reps part. so i do 2reps x as many sets i can do in one evening there. usually i can do 6 - 8 sets cannot make it lah. i know.
  
  to sum it all up:
  1.jump rope 4sets x 3mins (in one minute i can do 100-120? just a rough gauge)
  
  2. chin-ups. alternate between overhand and underhand. (overhand too tired then change to underhand so that i won't do a half-fcuked rep)
  
  3. push-ups. 3 or 4 sets of 20reps with legs raised to about 50cm using the sofa.
  
  4. squats. no weights. just squats. my knees creaky.
  
  don't laugh at me lah. this is probably the worst routine you've seen right?
  
• Simon Dean

  14 Oct 06, 00:45

  Originally posted by yeehaw:

  i don't go to the gym lah. got a pair of pathetic 5kg free weights at home though.
  
  i do skipping for 4 sets of 3mins everyday then head down to the fitness corner and do chin ups.
  
  Using your advice in the sticky thread, i'm somewhere at the 2reps part. so i do 2reps x as many sets i can do in one evening there. usually i can do 6 - 8 sets cannot make it lah. i know.
  
  to sum it all up:
  1.jump rope 4sets x 3mins (in one minute i can do 100-120? just a rough gauge)
  
  2. chin-ups. alternate between overhand and underhand. (overhand too tired then change to underhand so that i won't do a half-fcuked rep)
  
  3. push-ups. 3 or 4 sets of 20reps with legs raised to about 50cm using the sofa.
  
  4. squats. no weights. just squats. my knees creaky.
  
  don't laugh at me lah. this is probably the worst routine you've seen right?
  

  okay la, better than nothing.
• Marco_Simone

  14 Oct 06, 09:07

  Since you are using bodyweight exercises,you might want to check out this guy Pavel Tsatsouline
• yeehaw

  14 Oct 06, 09:56

  Originally posted by Simon Dean:

  okay la, better than nothing.

  wah lau eh. you say until like buy 4D tio consolation prize
• yeehaw

  14 Oct 06, 10:03

  Originally posted by Marco_Simone:

  Since you are using bodyweight exercises,you might want to check out this guy Pavel Tsatsouline

  oh yea, i've google-d him. some martial arts dude with insane strength.
  but all the results returned are like some advertisement to buy his book or cds.
• Marco_Simone

  14 Oct 06, 10:50

  Originally posted by yeehaw:

  oh yea, i've google-d him. some martial arts dude with insane strength.
  but all the results returned are like some advertisement to buy his book or cds.

  This guy is 30-40kg lighter than a pro bodybuilder,but I am sure he can kick their asses when it comes to functional strength.
  
  I have this book by him
  
  http://www.amazon.com/Naked-Warrior-Pavel-Tsatsouline/dp/0938045555/sr=8-1/qid=1160794003/ref=pd_bbs_1/002-2315642-5135214?ie=UTF8
  
  You interested???
  
  By the way the book raves about the Piston aka the one legged squat
  
  http://www.youtube.com/watch?v=kEk_IGBy9YM
  
  http://www.youtube.com/watch?v=sWjaAZ-yzU0
  
  It is damm hard to perform,no joke...
  
  http://www.youtube.com/profile_videos?user=ExtremistPullup&page=2
• yeehaw

  14 Oct 06, 19:43

  ah yea, i know the one-legged squat is difficult. tried it before during secondary school days.
  
  the book? thanks for the offer but...er...i think i should be fine.
  
  oh... i stumbled upon some website that said if bring your hands closer when doing push ups, you will work the inside of your chest more and vice versa.
  how true is that?
• Marco_Simone

  17 Oct 06, 07:17

  Originally posted by yeehaw:

  oh... i stumbled upon some website that said if bring your hands closer when doing push ups, you will work the inside of your chest more and vice versa.
  how true is that?

  It works more of the triceps too-similar to the close grip bench press.
• yeehaw

  17 Oct 06, 17:34

  oh yea, any idea where to get the tube for the pump for gym balls?
  
  the tube that connects the pump to the ball. =\
• Marco_Simone

  17 Oct 06, 21:08

  Originally posted by yeehaw:

  oh yea, any idea where to get the tube for the pump for gym balls?
  
  the tube that connects the pump to the ball. =\

  what the hell do you need gym balls for???
• yeehaw

  18 Oct 06, 15:07

  Originally posted by Marco_Simone:

  what the hell do you need gym balls for???

  hold your horses. my friend bought one (god knows why) and the hose of the pump spoilt. know of anywhere that might have?
  
  btw, the pump is not the type for pumping biycle tires ah. it's those plastic ones that can only used to pump smaller and lighter things.
  
  gym ball no use meh? i tried doing crunches on it before leh. so much better than doing it on the floor. i've tried putting a towel before but my tailbone still pressing against the ground. lol
• Marco_Simone

  18 Oct 06, 21:07

  Originally posted by yeehaw:

  hold your horses. my friend bought one (god knows why) and the hose of the pump spoilt. know of anywhere that might have?
  
  btw, the pump is not the type for pumping biycle tires ah. it's those plastic ones that can only used to pump smaller and lighter things.
  
  gym ball no use meh? i tried doing crunches on it before leh. so much better than doing it on the floor. i've tried putting a towel before but my tailbone still pressing against the ground. lol

  Ok,I know you dont go to the gym and you wanna work your abs right???
  
  You try doing the one legged squat and tell me whether it or crunches are more intense for your abs???
• yeehaw

  19 Oct 06, 15:55

  Originally posted by Marco_Simone:

  Ok,I know you dont go to the gym and you wanna work your abs right???
  
  You try doing the one legged squat and tell me whether it or crunches are more intense for your abs???

  it's not easy at all. squats work quads, backside(glutes), lower back and abs what. by increasing the difficulty, of cos it'll work all the muscles more.
  
  so i should do more one-legged squats? btw, it IS very hard to balance. any tips or tricks? one-legged squats should also be performed with the same rules. keep the back straight...etc.
  
  the gym ball is not mine! i don't own one nor do i use one though i've tried it before.
  
  
• Marco_Simone

  21 Oct 06, 22:54

  I can sense my routine is getting stale.Time for a change after my deloading week.
  
  My new routine will probably be a push/pull 3x/week one...
  
  Push(Tues)
  
  Squat
  Bench press
  Military press
  
  Pull(Thurs)
  
  Deadlift
  Chin ups
  Wide grip upright row
  
  Sat(Push)
  
  Following week...
  
  Tues(Pull)
  Thurs(Push)
  Sat(Pull)