Ironized
16-Sep-2011, 08:02 AM
I have just moved into surfers paradise which puts me at a distance of 10km via road to my university which I shall be attending 3 days a week. I do not have a car and thus riding is my solution. I ride at a rather leisurely pace on the trip there, but on the trip back I try to push myself.
First some details of myself
Gender: Male
Age: 18
height: 173cm
weight: ~70kg
occupation: student and looking for a casual job.
current fitness level: reasonably fit. Cycling has been my only form of transport due to complete loathing of mass transit. added to this general random runs/bike rides/ab exercises.
Equipment I have access too:
gym in my building consisting solely of machines.
lap pool
sauna
steam room
bicycle
ankle weights
Goals that I am aiming for:
I have a small stature and I'm quite happy with that. I am aiming to get to 85kg-90kg but this is a minor goal.
My main goal is to develop lean muscle not to bulk up.
I am interested in entering the Gold Coast Marathon next year. As that gets closer I will add/swap the hiit run for actual long distance running.
the routine I am planning:
1x weekly HIIT run
1x weekly HIIT Rowing Machine
3x weekly 10km cycle and a leisurely pace (To uni)
3x weekly 10km cycle at faster pace. (Home from uni)
3x weekly core work out:
20-30 crunches
20-30 reverse crunches
20 crunches reaching across and touching opposite feet alternating which side
20 crunches similar to above but reaching about 30cm to side of opposite feet
20-40 cycles
20 leg raises (Not sure of real name, but lay on back and raise legs with knees locked to 90 degrees then lower again
finish with 2x bridge until failure.
These will eventually be aided by ankle weights and depending on how well I complete the sets I may continue to failure instead
3x weekly gym workout
It is my understanding that one of the main limitations with using machines is that they are too isolated. I am open to suggestions on how to reduce this.
however as it stands the routine in the gym I am looking at using is along the lines of this
5x5 chest press
5x5 bicep curls
5x5 pull up machine (The kind where you sit and pull down on a lever...)
5x5 chin ups using pull up machine
5x5 calf raises
5x5 thingo on the calf raise machine but you lay on your back and works your upper legs :P
5x5 other leg exercising machine that you use your legs to push away from you
5x5 same machine as above but using just calves to push it
this part of the routine I have done a few times, I usually jump in the steam room after this but once again open to suggestions.
Monday: Gym work out --> HIIT row
tuesday: core routine -->10km cycle to uni --> 10km back
Wednesday: Gym work out -->
Thursday: Core routine --> 10km to uni -->10km back
Friday: 10km to uni --> 10km back --> HIIT run
Saturday: core routine --> Gym work out
Note on the core routine:
This core routine is one I started years ago didn't last very long as at the time I linked my exercise with exercising my dog and it got injured and from there I failed to keep it up but have used it on and off from time to time.
So my first run of questions:
the gym work out is an area im not really sure of, weights aren't my thing as I have always trained with body weight up until now. (I will be looking at using the university gym how ever that is currently not a financially viable solution. I am working on this though.) Am I heading down the right track with the gym work out are there better combinations I could be using to achieve my desired goal?
another question is with the HIIT work outs. I originally started with 2 HIIT runs a week, but have since decided to spread that out to rowing and running in an attempt to spread the load a bit and develop better stamina in my upper body as this is a weak point for me. is this the right idea?
lastly, are their any obvious problems with the routine I have posted? this is just a first draft of it and I am looking for critique on how to get the best out of my time.
any suggestions on how to get more from this?
Also just incase people are wondering, I have a ITF background and I am looking at taking up Krav Maga which will see me riding to my university on mondays and wednesdays as well giving me a total of 100km worth of riding total per week.
First some details of myself
Gender: Male
Age: 18
height: 173cm
weight: ~70kg
occupation: student and looking for a casual job.
current fitness level: reasonably fit. Cycling has been my only form of transport due to complete loathing of mass transit. added to this general random runs/bike rides/ab exercises.
Equipment I have access too:
gym in my building consisting solely of machines.
lap pool
sauna
steam room
bicycle
ankle weights
Goals that I am aiming for:
I have a small stature and I'm quite happy with that. I am aiming to get to 85kg-90kg but this is a minor goal.
My main goal is to develop lean muscle not to bulk up.
I am interested in entering the Gold Coast Marathon next year. As that gets closer I will add/swap the hiit run for actual long distance running.
the routine I am planning:
1x weekly HIIT run
1x weekly HIIT Rowing Machine
3x weekly 10km cycle and a leisurely pace (To uni)
3x weekly 10km cycle at faster pace. (Home from uni)
3x weekly core work out:
20-30 crunches
20-30 reverse crunches
20 crunches reaching across and touching opposite feet alternating which side
20 crunches similar to above but reaching about 30cm to side of opposite feet
20-40 cycles
20 leg raises (Not sure of real name, but lay on back and raise legs with knees locked to 90 degrees then lower again
finish with 2x bridge until failure.
These will eventually be aided by ankle weights and depending on how well I complete the sets I may continue to failure instead
3x weekly gym workout
It is my understanding that one of the main limitations with using machines is that they are too isolated. I am open to suggestions on how to reduce this.
however as it stands the routine in the gym I am looking at using is along the lines of this
5x5 chest press
5x5 bicep curls
5x5 pull up machine (The kind where you sit and pull down on a lever...)
5x5 chin ups using pull up machine
5x5 calf raises
5x5 thingo on the calf raise machine but you lay on your back and works your upper legs :P
5x5 other leg exercising machine that you use your legs to push away from you
5x5 same machine as above but using just calves to push it
this part of the routine I have done a few times, I usually jump in the steam room after this but once again open to suggestions.
Monday: Gym work out --> HIIT row
tuesday: core routine -->10km cycle to uni --> 10km back
Wednesday: Gym work out -->
Thursday: Core routine --> 10km to uni -->10km back
Friday: 10km to uni --> 10km back --> HIIT run
Saturday: core routine --> Gym work out
Note on the core routine:
This core routine is one I started years ago didn't last very long as at the time I linked my exercise with exercising my dog and it got injured and from there I failed to keep it up but have used it on and off from time to time.
So my first run of questions:
the gym work out is an area im not really sure of, weights aren't my thing as I have always trained with body weight up until now. (I will be looking at using the university gym how ever that is currently not a financially viable solution. I am working on this though.) Am I heading down the right track with the gym work out are there better combinations I could be using to achieve my desired goal?
another question is with the HIIT work outs. I originally started with 2 HIIT runs a week, but have since decided to spread that out to rowing and running in an attempt to spread the load a bit and develop better stamina in my upper body as this is a weak point for me. is this the right idea?
lastly, are their any obvious problems with the routine I have posted? this is just a first draft of it and I am looking for critique on how to get the best out of my time.
any suggestions on how to get more from this?
Also just incase people are wondering, I have a ITF background and I am looking at taking up Krav Maga which will see me riding to my university on mondays and wednesdays as well giving me a total of 100km worth of riding total per week.