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My new workout routine
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Posted by: Focus
I'm probably going to get internet raped for posting this, but I'd thought I'd share since I've learned so much from the info on this site. It's purely an endurance/lactic acid resistance training program, full of high reps and supersets.
I'm training to be a Marine Corps Officer, and this workout was designed by a friend of mine who has served in the Corps, and has maxed out the Marine Physical Fitness Test several times(20 pullups, 100 crunches in 120 seconds, and 18:00 on the 3 mile run). He's a beast, to say the least.
Here's the program - feel free to call it shit but my endurance has skyrocked thus far, 3 weeks in. Fun training I may add too... real intense but it pays off quick.
Back/Bi's
Warmup set - Bent Over Rows..... Olympic bar, no weights.
50 reps overhand, rest for 5 seconds, 50 reps underhand (2 sets, 60 seconds rest)
25 reps overhand, rest for 5 seconds, 25 reps underhand (2 sets, 60 seconds rest)
Cable Row - 3 sets Description is of consecutive motion, 60 seconds rest
10 Full Reps, 10 reps from lockout moving only 3 inches in, 10 reps from the top of the motion 3 inches out, then static hold for 10 seconds.
Cable Row Pyramid - 1 set Consecutive motion
Start at 90 pounds, 10 reps. 75 pounds, 10 reps..... 60lbs, 45lbs, to 30lbs.
Go down to 30 pounds, do the 10 reps, and then move upwards, but doing 5 reps until 90lbs. Static hold for 20 seconds upon completion at 90lbs.
Lat Pulldown - 5 sets 60 seconds rest
90 lbs, 20 reps
Cable Rear Flys / Bent over DB flys Superset - 4 sets Back and forth until complete
30lbs on the rear fly / 15lb DB's
Bicep Machine - 1 set
10 lbs on each arm, 20 reps one hand, hold it in.... 20 reps other, hold in, 15/15/10/10/static hold 10 seconds.
EZ Bar + 2.5's (at the moment) - 1 set
30 reps, hand off to partner. Partner does 30 reps.
25 reps, hand off... again.
20 reps, 15, 10, 5, then static hold for 30 seconds.
Then finish with 30 reps.
It's really low weight, especially compared to coming off the Bill Star 5x5 program, but that kind of lifting is basically useless to me right now. First time I did this workout, I was incredibly sore the next day.
Well, thought I'd share. I have a chest/tri day, shoulders, and leg day, all with a similiar rep count and high endurance motive.I have to say it has gone against pretty much every lifting concept I have learned, but it has been working for me so far. Combined with running, I feel great. Maybe I'll post the others later.
Posted by: mike456
there is no reason to do 50 reps with 60sec RI, do about 20 reps with shorter RI's (<30sec) for 3 sets for muscular endurance. and train movements not bodyparts.
do this:
day 1- upper vertical (overhead press, pull-ups)
day 2- upper horizontal (rows, bench presses)
day 3- Legs (Squats/Deads) I dont think it will be a good idea to do 2 leg days with high reps like that, you will be walkin around sore all the time, otherwise I would do 2 leg days.
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