thought I might as well put up what I have been doing of late and what I am thinking of adding in the near future and see what you folks all think.
all weights are 3 sets – 6,5,4 to failure (or close thereto) on each set unless otherwise stated
MON
morning;
Chest/Tricep/abs
Benchpress
pushups (up on stands to get my chest below my hands)
Db flys (if time and energy allows)
tricep dips
tricep extensions
ab routine:
15 situps (aus. Army style)
15
weighted crunches
15 heel raises
15 heel touches
all of the above 4 times through
evening;
usually at uni.
TUE
morning;
circuit:
10 pushups
10 chinups
10 situps
10 heel raises
10 lunges
walk to hill
Hill sprint up/walk down 4 times
walk to gym
10 burpees
10 skips
10 mil press
10 punches
10 weighted crunches
10 jacknife situps
10 squats
10 hops on each leg
walk to corner and back (c.40m) repeat circuit three times.
evening;
tae kown do
WED
morning;
Back/Bicep
bent over rows
chinups (3 sets 10)
deadlifts
barbell curl
seated db curls
evening;
eating and resting
THURS
morning;
circuit
evening;
climbing if weather is fine if not tae kwon do
FRI
morning;
Legs/shoulders
calf raises 3 sets of 10 to failure on each
lunges
squats
upright rows
side lateral raises
shoulder press
evening;
tae kwon do
SAT
morning;
rest (eat eat eat)
evening;
rest (eat eat eat)
SUN
morning;
in full pack (c. 30kg) walk up and down a very steep and reasonably long (c. 70m) hill – 4 laps
evening;
tae kwon do
Anything in green is a proposed addition to the current program which is in normal black. I am not sure how well I will cope with this increase in activity, but I need to get fitter for a few things coming up and I don't want to stop lifting now that I am seeing results.
cheers for any thoughts
Colin
Linear Mode
