thinking of changing to a split routine for a bit.

Discussion in 'Health and Fitness' started by Funkymonkey, Mar 30, 2012.

  1. Funkymonkey

    Funkymonkey Flinging Poo since 1978

    at present I'm following the following 3 day a week full body routine.

    Mon, Weds and Friday are weights days. alternating between two different workouts:

    A
    10x3 Squats
    10x3 Bench
    10x3 Deadlift
    10x3 Millitary Press
    Pullups - as many as i can do in sets of ten decreasing until i can only do 2

    b
    10x3 Squats
    10x3 Bent over rows
    10x3 S L Deadlifts
    10x3 DB shoulder press
    Dips - same method as for pullups

    the other two weekdays i do core work which mostly consists of weighted hanging leg raises. reverse curls and various planks.

    Every weekday i cycle 5 miles into work and 5 miles out

    Monday and Thursday evenings is kung fu training - monday is an hour and a half and thursday is 3 hours

    Wednesday is normally HEMA night but that looks to be knocked on the head for a bit due to circumstances beyond my control.

    Saturdays i do pad, sheild and heavy bagwork with a traing partner.


    anyways - my goals are mainly orientated around strength rather than bulk - it's mostly for MA and health that I train.

    I have about 40 mins to spend in the gym so i'm wondering whether I would be better aiming for a split routine. Something along the lines of Back/biceps chest/tris and legs/shoulders. It's just doing the full body i don't seem to have time to work an area as hard as i'd like.

    I'm going to try and sort out a draught programme over the weekend but in the meantime, any thoughts?
     
  2. icefield

    icefield Valued Member

    are you doing three sets of 10, or 10 sets of three in each exercise?
    i would say if your goals strength doing squats bench and deadlifts three times a week would be counter productive, between weights cardio and class your probably not getting enough rest to really make gains in strength,
     
  3. Princess Haru

    Princess Haru Valued Member

    its not just me that's been confused :p (sets x reps @ weight)
     
  4. Funkymonkey

    Funkymonkey Flinging Poo since 1978

    Sorry for the confusion 3 sets of 10 reps - I tend to fill out the training log in a bit of a rush at work.

    That's pretty much what I was thinking which is why i'm considering changing to a split so that each are gets worked once a week, albeit with a bit more volume. I intended to put a programme together over the weekend but got sidetracked. I'll get to it this weekend.
     
  5. seiken steve

    seiken steve golden member

    'd split it by movement rather than by body part. Something like:

    Overhead press,assistance
    Squat: assistance
    Deadlift: assistance
    Bench, assistance.

    Cycle through them so you do 3 workouts a week or combine them so ydo 2 workouts with to movement patterns ore workout.

    That's how I'd do it.
     
  6. Funkymonkey

    Funkymonkey Flinging Poo since 1978

    I like the sound of that. I've got two weeks before i go on holiday away from the gym and get a rest week so I'm going to play with this until then and then make a decision.

    I'd split it as Shoulder press day because it's my favourite and i need a cheer up on mondays.
    then deadlift day just to keep the push days seperate.
    then bench day.
    always try and keep squat day on a friday as i don't have to cycle or do much kung fu for the next two days.
     
  7. Funkymonkey

    Funkymonkey Flinging Poo since 1978

    tried shoulders today

    Shoulder press

    warm up - 2x10 reps at 35kg
    3x8 at 45kg
    3x3 at 55kg

    assistance

    pendlay rows 3x10 at 45kg

    1. lat raises 10 with 12kg
    2. front raises 10 with 12kg
    3. rear flies 10 with 12kg

    did 1,2 and 3 then rest x3

    chin ups to exhaust - after this only managed 32

    finished with a few planks and stretches as is my way.
     
  8. seiken steve

    seiken steve golden member

    looks good to me TBH.

    strong pressing buddy.
     
  9. Funkymonkey

    Funkymonkey Flinging Poo since 1978

    cheers for the input man
     
  10. Funkymonkey

    Funkymonkey Flinging Poo since 1978

    Right for the bench press day

    warm up - 2x10 benches @ 45KG
    2x8 @ 60 kg
    2x6 at 65kg
    2x4 at 70kg

    assistance

    incline DB 3 x10 @ 20kg each hand

    flies - 3x10 @ 15kg each hand

    cable pull overs 3x10 35kg
    cable pull downs 3x10 45kg

    dips 4x10

    press ups to exhaustion - managed 28.

    stretches and some planks and v sit ups
     
  11. Funkymonkey

    Funkymonkey Flinging Poo since 1978

    Squat day,, oh the dreaded squat day

    2x10 squats 60kg
    2x8 squats 80kg
    2x6 squats 100kg
    2x4 squats 120kg
    2x3 squats 130kg
    2x3 squats 135kg

    3x10 lunges each side with a 35kg barbell on shouldrs
    3x10 calf raises at 56kg
    3x10 hamstring curls @ 45kg
    3x10 extensions @ 35 kg
    3x10 glute raises

    i officially have bambi legs at the moment
     
  12. Funkymonkey

    Funkymonkey Flinging Poo since 1978

    Deadlift day yesterday,

    1x10 reps at 45kg
    1x10 reps at 55kg
    1x8 reps at 85 kg
    1x6 reps at 105kg
    1x4 reps at 115 kg
    3x2 reps at 120kg

    assistance

    single arm rows 3 x10 reps at 30kg

    21's - 3 reps with 20kg weight

    pullups to exhaustion - managed 44

    planks and v sits

    stretches


    going to run through these programs for the rest of the week - then this will become my regular routine after my holiday. Unless anyone has any suggestions for changes.
     

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