Post a Daily Workout for Everyone to Try.

[Drum&Bass]

Everyone has a unique way of training.

Trying new things is a must for hypertrophy, increasing strength etc..

Post 1 routine you've done thats worked well for you. Or post a challenge for everyone to try (maybe we could learn something new from each other and make sure your able to do these routines yourself).

here's mine

Back Workout

1.) 100 Pull Ups: 50 Wide, 10 close grip hammer pull ups, 15 chin ups, 25 Wide, however many reps and sets it takes to get to 100.

2.) One Arm Dumbbell Row: 3 sets (each arm) x 15 reps

3.) Supinated grip Standing barbell Row: 2 sets x 10 reps

4.) Deadlift (regular):3 sets
2 sets x 7 reps
1 set x 10 reps

 

[Kerpal]

Conditioning

Set a timer for 20 minutes and perform this circuit 10 times before time runs out (start a new circuit every 2 minutes):

5 pull ups
10 medicine ball slams
15 burpees
20 jumping jacks

I can stay under 2 minutes per circuit for the first 7 circuits but after that I need more time. If you can do the circuit 10 times in 20 minutes you're in phenomenal shape. I got this workout from Ross Enamait, it's called Work Capacity 101.

 

[stronglifts]

Steve Justa Daily Singles for Strength
-Train every day of the week on one core exercise: deadlift/bench press/squat
-Start at 70-80% of your 1rep max
-Do 3 singles on Monday, add 2 singles every day, ending with 15 singles Sunday.
-Add 5-10 pounds every week
-Test your max every 4 weeks. Recalculate your 70-80% max from there & restart.

Example:
-Week1: Mo: 200lbs 3x1, Tu 200lbs 5x1, ... Su: 200lbs 15x1
-Week2: Mo: 210bs 3x1, Tu 210lbs 5x1, ... Su: 210lb 15x1
-etc..

Why this works?
-you won't overtrain, you're at only 70-80% doing singles
-great for technique: you're working at it daily, great improvement in technique
-progressive way of adding weight. Monday/tuesday are always heavy, by the end of the week you're rolling
-confidence: you're adding weight systematically, you're at only 70-80% you know you'll get there

This is from Steve Justa's Book "Rock Iron Steel" (check amazon).

 

[Drum&Bass]

i liked that routine Kerpal, I wasn't to fond of the jumping jacks though.

stronglifts, sounds interesting, but I'm a little confused about what singles means.

 

[stronglifts]

i liked that routine Kerpal, I wasn't to fond of the jumping jacks though.

stronglifts, sounds interesting, but I'm a little confused about what singles means.

a single is one rep.

15 singles means 15sets of 1 rep. 3 singles 3 sets of 1 rep.

 

[BluEyes]

Full Body Workout


Take your 1rm squat...say 200lbs.

Take 75% of your 1rm, and do 1 set of 20 reps.

So, for 200lbs, that is 150lbs x 20 reps x 1 set.

When you are done, without rest immediately go do 5reps x 1set chinups at bodyweight. Alternate grip and do 5 x 1 pullups. Keep doing this until you cannot even get one strict-form rep of either chinup or pullup.

Take a three minute break.

Go back and do another 20 rep squat at 75% of 1 rep max.

When you are done, without rest immediately go do 5reps x 1set chinups at bodyweight. Alternate grip and do 5 x 1 pullups. Keep doing this until you cannot even get one strict-form rep of either chinup or pullup.

Go back and do squats at 75% of 1 rep max TO FAILURE.

Go back to the pull up bar and if you have juice left, perform one 12/6 pullup. As expected, follow it up with a 12/6 chinup.

Finish off with 1 set of pushups to failure.

-----

This is the workout that I do with friends if they ask me to get them into weightlifting. I let them do the squats in the smith machine if its their first time.

It's a fun way to murder your whole body. If you move fast you can keep this workout at 20-30 minutes.

It isn't the best way to build strength, and it murders your CNS, so this should only be done once in a while.

 

[girl_in_a_boy_forum]

I don't do much weight lifting, but at the end of May I picked up running and yoga and lost 20lbs. Now I run 3-4 miles per day, 5-6 days per week and do 15-20 minutes of core-strength yoga.

 

[Heart Break Kid]

100 pull ups?! I was so proud of my 3 sets of 8...

 

[Drum&Bass]

Not bad Heart Break Kid..I actually rotate every other week.

1 week Huge emphasis on width of my back, 100 pull ups

then the next week I focus on Heavy Rowing..

My body can handle a lot of punishment so I do high volume training, for me its the only way my body is stimulated and grows.

For you try one week of 50 pull ups then 70 then 100
and don't forget As many reps and sets as it takes to get there..so early on you may be doing 12 reps for 3 sets. and slowly decline down to 6 reps a sets and then 3 reps a set to 1 rep with a huge break, what ever it takes to get to your target number thats all thats important, try to stay within an hour...

and the majority of those pulls up NEED TO BE WIDE !

after awhile you can start messing around with weighted pulls*

 

[Heart Break Kid]

Yup I keep them wide. Sounds like a fun challenge and you must have a really good back, I'll try it wednesday. Not expecting to get above 30 though. Maybe if I get back on creatine. >_>

I'll post either wed/thurs how my attempted suicide went.

 

[Bonez]

whats a burpee into a jumping jack called?

Something to do with stars I remember that.