Your Current Routine

Discussion in 'Health and Fitness' started by BoxBabaX, Aug 13, 2005.

  1. BoxBabaX

    BoxBabaX H+F Baba ^^

    I was just wondering what everyones current weightlifting routines look like. Iam currently on my first week of the Art Of Waterbury, so far so good, apart from the supersets that iam having difficulty doing, my gym is always so damn crowed (crappy 24hr fitness :bang: ) and its really difficult to do anyform of circuit training. :cry: Whats your current routine like? :D

    well, i thought that was rather lazy, so ima write(copy&paste:D) out the program here.

    Day 1

    Sets: 10
    Reps: 3
    Load: 80% of 1RM
    Rest: 70 seconds between exercise pairings


    A1 Push Presses
    A2 Chin-ups
    B1 Good Mornings
    B2 Standing Calf Raises
    C1 Dips or Decline Bench Presses with bar or dumbbells
    C2 Side Bends

    DAY 2

    Off, or perform 15-20 minutes of light cardio work (uphill walking, jogging, etc.)

    DAY 3

    Sets: 3
    Reps: 12
    Load: 70% of 1RM
    Rest: 90 seconds between each set


    Back Squats
    Bent Over Rows or Chest Supported Rows
    Flat Bench Presses (bar or dumbbells)
    Seated Calf Raises or Donkey Calf Raises
    Triceps Pressdowns or French Presses
    External Rotations

    DAY 4

    Same as Day 2

    DAY 5

    Sets: 4
    Reps: 6
    Load: 85% of 1RM
    Rest: 75 seconds between each exercise pairing


    A1 Barbell Hack Squats
    A2 Standing Hammer Curls
    B1 Power Cleans
    B2 Skull Crushers or Lying DB Triceps Extensions
    C1 Incline Bench Presses with bar or dumbbells
    C2 Seated Calf Raises or Cable Crunches

    DAY 6

    Same as Day 2

    DAY 7

    Repeat cycle for three more weeks


    Day 1: Increase the load 2.5% with each subsequent workout.

    Day 3: Decrease the rest periods 5 seconds with each subsequent workout.

    Day 5: Add one set to each exercise with each subsequent workout.
    Last edited: Aug 13, 2005
  2. flaming

    flaming Valued Member

    Day 1
    Tabata sprints
    single leg squats 3 sets of 10
    single leg dead lifts 3 sets of 10
    side lunge 3 sets of 10
    weighted knee raises 3 sets of 4
    tabata sprints
    jumps up as many steps as possible 3 sets of 6
    side to side jumps 3 sets of 6

    Day 2
    Pullups 4 sets of 5
    dips 5 sets of 3
    incline russian twists 3 sets of 10
    roller wheel on toes 3 sets of 10
    tuck planche 3, 1 minute holds
    side planche 3, 1minute holds
    hold legs out in front suported on hands 3 , 1minute holds
    try to lift my legs and **** in the air on dip bars 3, 1minute holds
    atempted lever 3 , 1minute holds
    hold on pull up bar with one arm as long as possible 3 times
    support my self as long as possible on one arm handstand feet against wall 3 times

    Day 3
    30minutes skipping
    30minutes circuit training
  3. republiksyawyan

    republiksyawyan New Member

    I train to win and as I progress I will train yy everyday

    Well this is my work out program for the week.
    Monday,@ the gym with my mass/strength program

    tuesday,I spar with mauy-thai fighters

    wed.gym and program

    thursday,I train in my art called yawyan

    friday,@ the gym with my program and then do pad work with mauy thai fighters

    saturday,I grapple and free spar full contact

    sunday,I grapple and free spar with technique over view in yawyan.

    Then I start all over again.

    My training consists of 3 skipping sessions for 5 min then 50 push ups and v crunches.

    Once that is done 4 sessions of 3 min of shadow kickboxing while ring dancing trying to incorperate new combos every session.

    Once that is done bagging begins where alot of the pad work and hitting different punching bags comes into play.

    Then I iether spar or learn new techniques.

    On grappling days I tend to incorperate sweeping and rushing into the shadow boxing so that I can become more comfortable with taking an apponent to the ground via clinch and lock.

    I only do 40 sit ups on my gym days so I dont overtrain my abs .10 reps per side.

    Supplementation is also key the right supplements can give you that extra edge to keep you in tip top form.

    With in the very first week of my program /fma training I noticed my stomach has begun to shrink and my overall body has become much more tighter and fuller(slightly bigger) looking. Why be super big and slow when you can be the max weight for your body structure and flaot like a butterfly and hit like an atom bomb.

    Try my routine and tell me what you think.
    Of course you would have to insert your own martial art or start training in yawyan.;-)

    The supplements I take are
    BSL krea-alkyline
    mri no2
    animal stack 2
    animal pack
    joint boost
    glucosamine pills
    fish oil pills
    b12 pills for red blood cells

    And I eat anything I want pretty much , but I usually tend to stay on the healthier side of pigging out. ;)

    I hope this seems pretty reasonable.
  4. Maverick

    Maverick New Member

    Republik, what are these;

    animal stack
    animal pack


    Humagrow sounds like a lame rip-off off Humatrope (HGH), but all I could find with a quick search was this


    Are you a plant? :D
  5. Getalifebud

    Getalifebud Valued Member

    I don't have a huge lot of equipment but daily I do...

    1 set- 40
    1 set- 30
    1 set- 20
    1 set- 10

    1 set- 40
    1 set- 30
    1 set- 20
    1 set- 10

    One max rep skipping fast

    20 seconds holding body, at a kind of half situp level (imagine slowly doing a situp, stopping where it feels the toughest on your stomach and holding it there)

    10 Knee lifts on each leg with light weights (this is something I have to do because of my structure, my dad had it as well)

    10 Front kicks on each leg (recommendation from a Sensei) where you stand on one leg, kick 10 with the other, swap legs and repeat

    And a random amount of pull ups, just when I feel like it, I use the top bar on the swing to do a load, I will normally do two sets of 10 in a day.

    I am not very fit (kinda average) but I will up the numbers over time. I would not mind recommendations, critique or warnings, I just want to keep fit in general.
  6. flaming

    flaming Valued Member

    Getalife try doing tabata pull ups the amount you can do will increase faster than just doing as many as possible to failure.
    Tabata is 4minute long 20 seconds of work then 10 second rest repeat 8 times. This has worked for me with any bodyweight exercise i wanted to increase my reps with.
  7. ninjamonkey

    ninjamonkey New Member

    ^^^^, Just having pressups and situps, even with pullups, you might get a bit lopsided after a while.

    Me: Deadlift
    Supported bent over row
    Bench Press
    Farmers Walk (strength based to improve my deadlift, crappy forearms)

    There, the fantastic four :D
  8. Getalifebud

    Getalifebud Valued Member

    Whats that about becoming lopsided?

    I will give the tabate deal a try.
  9. flaming

    flaming Valued Member

    aim to do as many pull ups in each 20 seconds as possible dont try to save energy so you can still do some at the end..but still tryy (i suggest listening to a good song you like).
  10. BoxBabaX

    BoxBabaX H+F Baba ^^

    animal stack?
    animal pack?
  11. Maverick

    Maverick New Member

    Ok, well I've googled those supplements, and it seems to be that Animal Stak 2 is a bunch of mild natural test boosters (which will do nothing unless you're 40+), some mild estrogen blockers, some other junk, basically it's a waste of money. There's no use paying for a mg or 2 of extra test a day (if that) when people routinely use 70mg+ extra a day on AAS as a first cycle.

    Animal Pack looks like a collection of vitamins and other nutrients so whatever floats your boat, can't really comment on it.

    Anything that claims to be a HGH secretagogue like some of the things in the Animal Stack 2 and probably Humagrow is a scam, the only proper way to get the benefits of extra HGH is to pay through the teeth for the real deal and inject it more or less daily.
  12. Prophet

    Prophet ♥ H&F ♥

    Currently, and for the following 2 weeks:

    10 x 3 squat

    5x5 barbell rows

    5x5 flat bench press

    combo farmers walks/dumbell shrugs 2 x 1 min with 15 shrugs in each min.
  13. blessed_samurai

    blessed_samurai Valued Member

    Oh, let's see...
    Workout A:
    Heavy deadlift
    speed deads
    stiff leg deadlift
    seated row
    good morning

    Workout B:
    bench press
    1 arm db press
    1 arm incline press
    overhead lockouts
    bicep movement

    Workout C:
    heavy clean and press or snatch and press
    dynamic effort clean or snatch
    squat or front squat
    ab movement

    Workout D:
    This is dependant on my recovery for the week but it's 2 strongman SSP event training revolving around tire flips, keg carries, farmers walks, zercher carries, car pushing, or car pulling.

    1-2 sessions of interval cardio
    1-3 sessions of MMA and/or Hapkido

    Maverick, the Animal products are put out by Universal which overall has some good stuff. I absolutely adore their Animal Nitro G for post-workout.
  14. flaming

    flaming Valued Member

    samurai what time can you do the 100m from the looks of that program it should be prety fast.
  15. Getalifebud

    Getalifebud Valued Member

    I am now worried about becoming lopsided? Do's and dont's?
  16. harhar

    harhar I hate semaphores

    ^Do vertical push/pull (eg military press and pull ups) and horizontal push/pull (eg bench press and bent over rows). Also, NEVER neglect your legs and lower back (squats and deadlifts). Always keep a good balance.
  17. blessed_samurai

    blessed_samurai Valued Member

    If you're asking me how fast I can pull off a 100 meter sprint, I have no idea, I have never timed myself.
  18. fixationdarknes

    fixationdarknes Valued Member

    Getalife, you need to squat and deadlift. He was basically saying to not neglect certain parts of your body (and in this case, probably the most important parts).

    *Session A (Monday)
    -ATF Squats
    -Barbell Curls
    -Hammer Curls
    -Core Tension exercise

    *Tuesday- HIIT

    *Session B (Wednesday)
    -Flat BB Bench Press
    -Incline DB Bench Press
    -DB Chest Flies
    -CG Bench Press

    *Thursday- HIIT

    *Session C (Friday)
    -Speed Deadlifts
    -Yates Rows

    *Saturday- HIIT

    *Sunday- Rest

    I'm looking to really increase the big three lifts right now. And my lifts have been shooting up right now especially because I'm bulking.
  19. BoxBabaX

    BoxBabaX H+F Baba ^^

    yo samurai, im guessing people think that your car breaks down regularly :D
  20. #1 Stutta

    #1 Stutta The New Boot

    I'm actually not lifting right now because football is enough work for me! :D

    But normally, I do this:

    Day 1

    Heavy Squat
    Light Deadlift
    Calf Raises

    Day 2

    Heavy Bench
    Light Military Press

    Day 3

    Heavy Deadlift
    Light Squat
    Calf Raises

    Day 4

    Heavy Military Press
    Light Bench

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