Improvemyroutine

Bakerboy · 03-23-2006, 10:06 AM

How's my routine?
Hi. I was wondering if any of you guys could tell me what you think about my current bodyweight/freeweight program. Any suggestions for improvement?

I workout at home and have a limited equipment: weight bench (no leg attachment), high box (for step ups), pull up bar, a homemade dip harness, 1 straight bar, two dumbbell bars and about 200 lbs of weights.

My short term goal is to gain 10lbs of functional muscle. My current weight is 140 lbs at 5' 7". I have very small wrists and ankles (6", 8.25 respectively) a Frank Zane type of frame.

I currently eat between 2,225- 2,750 calories per day over 5-7 meals.
65/25/15 carbs, protein, fats
I try to get at least eight hours of sleep per day and may consider fitting in nap during the day (when possible!) to help with my recovery.

. . . . . . .

Day 1

Handstand pushups/ wide grip pull ups (bodyweight, + 20lbs)
Max reps/ 4-5 sets

Hindu squats/ step ups to high bench (bodyweight, + 50lb dumbbells)
50 reps/ 4-5 sets

Day 2 (OFF, active rest or cardio)

Cycle, walk, run or climb stairs (outdoors) 45m- 1.5 hours

Day 3

Bodyweight dips (+ 20lbs, + 25lbs)/ Abs (v-ups, hanging leg raises, hip ups, crossovers, sit ups with two 700 size road tires hooked around my feet and around my back *helps keep my body in alignment and adds a bit of resistance.
max reps/ 4- 5 sets

Single leg calf raises off high box (+ 35lbs, + 50lbs)/ Toe raises (with 50lbs)
Max reps/ 4-5 sets

*Pushups, dive bombers or **Bench press (*narrow, wide, **incline, flat)
Either high reps for endurance, or low rep for strenght

Day 4 (OFF, active rest or cardio)

Same as day 2

Day 5

Single leg squats off high bench/ narrow grip chin ups/ lunges (+ 35lbs, + 50lbs dumbbells
50 reps/ 4-5 sets

Barbbell curls/ behind the neck barbbell presses
Low reps/ 3-5 sets

Hammer curls/ one arm dumbbell presses
Medium reps/ 3-5 sets

Day 6 (OFF or cardio)

Day 7

Abs/ Whatever I feels needs work
Medium reps/ 4-5 sets

Bakerboy · 03-30-2006, 12:05 PM

After reading more about the benefits of deadlifts last week- there were several posts, I decided to purchase about 200 more pounds of used plates!
Now I have over 400lbs of available weight to do some heavier training.

I used to deadlift a few years ago but due to one stupid mistake (I didn't warm up properly) I fucked up my lower back really bad... It has been a slow hard climb to get to where it was before the injury- which I attest to following a daily yoga, and a faithful bodyweight program, to be instumental to its repair.

So I am going to take everyones advice and start deadlifting with a low weight and increase it slowly (I weigh 143 lbs/ 5' 7") (I will start with 175lbs). Before my back injury I could easily deadlift 2.5 X my bodyweight but I am not going to risk another injury for the sake of my ego!!! Slow and steady always wins the race...

I think P-Funk said something interesting last week when he was talking about the great olympic lifters- Form is key! Even if you have been training a long time, your form can always be improved. Lift smarter, get stronger be healthier...

Bakerboy

**P-funk** · 03-30-2006, 12:42 PM

Interesting workout. I would defenitly add in more pulling and back work. there is a lot of pressing in your routine.

Bakerboy · 03-30-2006, 03:28 PM

Yeah, good point, I think you're right P-Funk I think I will add more pulling and back exercises. I will start by adding deadlifts and db rows and see how that goes. Thanks

**CowPimp** · 03-31-2006, 07:33 PM

You seem to like bodyweight exercises. You should try inverted rows, sternum chinups, one handed pushups, etc.

In terms of lower body, free standing one legged squats are great. Glute ham raises are sick too. I'm going to start banging out the GHRs all over the place myself. Bodyweight leg extensions are good too if you can find somewhere to do them.

Bakerboy · 04-01-2006, 10:00 AM

You seem to like bodyweight exercises. You should try inverted rows, sternum chinups, one handed pushups, etc.

In terms of lower body, free standing one legged squats are great. Glute ham raises are sick too. I'm going to start banging out the GHRs all over the place myself. Bodyweight leg extensions are good too if you can find somewhere to do them.

Thanks CowPimp for those great suggestions!

How do you do bodyweight extensions??? I have not heard of those before.

Two areas I find hard to hit with bodyweight exercises are the lower part of my lats and the front portion of my quads. I also need to do more lateral work to hit my inner thighs. But I hate doing lateral work and unfortunately it shows!

**CowPimp** · 04-01-2006, 02:59 PM

Quote:

Originally Posted by Bakerboy

Thanks CowPimp for those great suggestions!

How do you do bodyweight extensions??? I have not heard of those before.

Two areas I find hard to hit with bodyweight exercises are the lower part of my lats and the front portion of my quads. I also need to do more lateral work to hit my inner thighs. But I hate doing lateral work and unfortunately it shows!

You could use a reverse hyper machine, but instead of facing the ground you face upward. Also make sure that instead of the pad running up to the hip joint it stops at the knee joint. You might need something to prevent the apparatus from tipping though.

Bakerboy · 04-01-2006, 05:36 PM

You could use a reverse hyper machine, but instead of facing the ground you face upward. Also make sure that instead of the pad running up to the hip joint it stops at the knee joint. You might need something to prevent the apparatus from tipping though.

That's Hot!

03-23-2006, 10:06 AM	#1
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Improvemyroutine How's my routine? Hi. I was wondering if any of you guys could tell me what you think about my current bodyweight/freeweight program. Any suggestions for improvement? I workout at home and have a limited equipment: weight bench (no leg attachment), high box (for step ups), pull up bar, a homemade dip harness, 1 straight bar, two dumbbell bars and about 200 lbs of weights. My short term goal is to gain 10lbs of functional muscle. My current weight is 140 lbs at 5' 7". I have very small wrists and ankles (6", 8.25 respectively) a Frank Zane type of frame. I currently eat between 2,225- 2,750 calories per day over 5-7 meals. 65/25/15 carbs, protein, fats I try to get at least eight hours of sleep per day and may consider fitting in nap during the day (when possible!) to help with my recovery. . . . . . . . Day 1 Handstand pushups/ wide grip pull ups (bodyweight, + 20lbs) Max reps/ 4-5 sets Hindu squats/ step ups to high bench (bodyweight, + 50lb dumbbells) 50 reps/ 4-5 sets Day 2 (OFF, active rest or cardio) Cycle, walk, run or climb stairs (outdoors) 45m- 1.5 hours Day 3 Bodyweight dips (+ 20lbs, + 25lbs)/ Abs (v-ups, hanging leg raises, hip ups, crossovers, sit ups with two 700 size road tires hooked around my feet and around my back helps keep my body in alignment and adds a bit of resistance. max reps/ 4- 5 sets Single leg calf raises off high box (+ 35lbs, + 50lbs)/ Toe raises (with 50lbs) Max reps/ 4-5 sets Pushups, dive bombers or *Bench press (narrow, wide, **incline, flat) Either high reps for endurance, or low rep for strenght Day 4 (OFF, active rest or cardio) Same as day 2 Day 5 Single leg squats off high bench/ narrow grip chin ups/ lunges (+ 35lbs, + 50lbs dumbbells 50 reps/ 4-5 sets Barbbell curls/ behind the neck barbbell presses Low reps/ 3-5 sets Hammer curls/ one arm dumbbell presses Medium reps/ 3-5 sets Day 6 (OFF or cardio) Day 7 Abs/ Whatever I feels needs work Medium reps/ 4-5 sets

03-30-2006, 12:42 PM	#3
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	Interesting workout. I would defenitly add in more pulling and back work. there is a lot of pressing in your routine. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-31-2006, 07:33 PM	#5
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	You seem to like bodyweight exercises. You should try inverted rows, sternum chinups, one handed pushups, etc. In terms of lower body, free standing one legged squats are great. Glute ham raises are sick too. I'm going to start banging out the GHRs all over the place myself. Bodyweight leg extensions are good too if you can find somewhere to do them. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

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03-30-2006, 12:05 PM	#2
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	After reading more about the benefits of deadlifts last week- there were several posts, I decided to purchase about 200 more pounds of used plates! Now I have over 400lbs of available weight to do some heavier training. I used to deadlift a few years ago but due to one stupid mistake (I didn't warm up properly) I fucked up my lower back really bad... It has been a slow hard climb to get to where it was before the injury- which I attest to following a daily yoga, and a faithful bodyweight program, to be instumental to its repair. So I am going to take everyones advice and start deadlifting with a low weight and increase it slowly (I weigh 143 lbs/ 5' 7") (I will start with 175lbs). Before my back injury I could easily deadlift 2.5 X my bodyweight but I am not going to risk another injury for the sake of my ego!!! Slow and steady always wins the race... I think P-Funk said something interesting last week when he was talking about the great olympic lifters- Form is key! Even if you have been training a long time, your form can always be improved. Lift smarter, get stronger be healthier... Bakerboy

03-30-2006, 03:28 PM	#4
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Yeah, good point, I think you're right P-Funk I think I will add more pulling and back exercises. I will start by adding deadlifts and db rows and see how that goes. Thanks

04-01-2006, 10:00 AM	#6
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	You seem to like bodyweight exercises. You should try inverted rows, sternum chinups, one handed pushups, etc. In terms of lower body, free standing one legged squats are great. Glute ham raises are sick too. I'm going to start banging out the GHRs all over the place myself. Bodyweight leg extensions are good too if you can find somewhere to do them. Thanks CowPimp for those great suggestions! How do you do bodyweight extensions??? I have not heard of those before. Two areas I find hard to hit with bodyweight exercises are the lower part of my lats and the front portion of my quads. I also need to do more lateral work to hit my inner thighs. But I hate doing lateral work and unfortunately it shows!

04-01-2006, 05:36 PM	#8
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	You could use a reverse hyper machine, but instead of facing the ground you face upward. Also make sure that instead of the pad running up to the hip joint it stops at the knee joint. You might need something to prevent the apparatus from tipping though. That's Hot!