The posts above mine contained a high total amount of reps. So high that I would be embarassed to post my low volume workouts.
here's pretty much my routine in full.... 3 days worth Friday: Chins 1 x 6 <---- 5kg added 1 x 5 <---- 2.5kg added 1 x 4 deadlift 1 x 4 60kg 1 x 4 80 kg 1 x 2 100kg 2 x 6 160kg <---- NEW PB 1 x 4 160kg bent row 3 x 7 75kg Low Pulley row 3 x 10 120kg Face Pulls 1 x 10 42kg 1 x 6 49kg <---- UP 1 x 10 42kg Biceps EZ bar curls 3 x 6 52.5kg DB Preacher curls 3 x 6 12kg Saturday Legs (light day) Squats 3 x 8 120kg Leg extensions 3 x 7 60kg Glute-Ham Raise 2 x 6 14kg assisted Standing calf raise 2 x 6 134kg DC reps 1 x 6 124kg Sitting Calf Raises 3 x 10 140kg Sunday: Incline Bench (smith) 2 x 6 100kg 1 x 6 95kg DB Inc Bench 1 x 4 45kg <--- used my new oly handles 2 x 6 40kg Flys 2 x 6 26kg 1 x 6 20kg 1 x 6 18kg DB Shoulder Press 3 x 6 26kg Rear Laterals 3 x 6 10kg Skulls 2 x 52.5kg 1 x 45kg Pulldowns 2 x 7 70kg <---- UP 1 x 6 65kg
If it's working for you, then don't worry about what others think. I keep thinking that the amount of reps I do is too high, and have you noticed how I never put weights against the exercises I do Just post it, and if anyone laughts, hit them with a dumbbell
depends how well i do on a friday night.... j/k cardio is knocked on the head, naughty i know I'm starting some stepper cardio soon to bring out the striations in my thighs
I was gonna drop it. Because I felt like I was spending too much time exercising. 3 days total body workouts and 2 days cardio. Now I do ten minutes cardio in my warmup which seams to work better.
flaming- the amount of weight you use isn't an issue ,as long as your using a weight that pushes you to get the total number of reps your trying to get, then who cares how much, your lifting for a pwer lifting competetion, so do what is heaviest for you.
Strength Endurance Session 15:00 Mobility Drills PD Warmup TCK TC Solo x30min UP x3min 2x400m BB walk @ 60lb Circuits: (all bb moves @ 60lb) rest between rounds 60sec Sinlge Leg Calve Raise 2x10 Dorsi/Calve Raise toes Front x20 SLCR 2x10 Dorsi/Calve toes out x20 SLCR 2x10 D/C toes in x20 BB x2 BW x1 Burpee/Snatch/OH Squat x5 Mnt Climbers x20 Pushups x15 Situps x20 Back ext x15 x3 Left knee popped on 4th round, hurts like a mofo when I bend it. Pushups x15 Bent Row x15 x3 Prone Flutters x50 Situps x20 Superman x15 x3 Everyones goals are different, plus nobody posts each and every training session they do so you can't really compare your workouts to others imo. I like seeing what others are doing. People doing bodypart splits reminded me that I havent trained my calves in months for example. Keep it up people, and don't be shy about posting your workouts, my numbers suck, but it's like G said as long as you push yourself hard who are others to complain. (Noone really complained about other peoples workouts, I'm just saying) Happy training Ladies and Gents.
10mins skipping dynamic flexibility handstand/presses/headstand glute ham raises 5reps(assisted), handstand pushups 3 reps(3times) Pistols2each leg, ab rollouts 3, pullup top holds(3times)
Damn, if that's your workout, what you ashamed for? I'd love to be able to do pistols or handstand pushups or ab rollouts.
yesterday shoulders seated barbell press 3x8 150lbs upright rows 2x8 lateral raises 3x8 35lbs bent over lateral raises 2x8 shoulder shrugs 3x8 345lbs back one arm dumbell rows 3x8 100lbs long pulley rows 3x8 160lbs pull downs to the front 3x8 120lbs heavy bag 7x3 speed bag 3x3 stationary bike 25 minutes
yes , i've just got back into heavy after a long strecth of tri and super setting. and for those who say high rep/ and or supersets only work for endurance are miss lead because it has worked for me by getting my muscles in top shape for the switch to heavy punding. as for my sticking point i have this happen quite often and i'll have to switch up the rep skeem to surpass the plateau, but thanks for the advice
Hmm, would you say its better for a beginnner to focus on high reps and then switch to ME/heavy type stuff later?
45 min boxing circuit 15 min swim I officially don't feel like a runt anymore, I can see my muscles growing Yay!
you have to tinker around and find what works best for you. it took me a long time and i tried numerous routines before i found what works for me, but if you are just starting out, high reps would be a good way to get the muscles in shape to withstand a heavier routine.