by Physic » Tue Dec 25, 2007 9:54 pm
Here is my current workout. I do my best to exercise 7 days a week. Im
not doing anything hardcore for 7 days but people should dedicate at
least 30 minutes a day to some sort of exercise. It can be anything
from walking to working out.
Im currently doing 3 days of weight training. I separate each day of
weight training by a day of interval training.
My weight training begins with 2 separate modified olympic lifts.
These are for training muscle explosion. I will continue the day
training half of my body. Day 1 is arms and legs. I alternate each
set I do with an ab/core workout. I do all of these to high reps. My
goals is 20-25.
Here is the breakdown of Day 1.
Olympic lifts- Essential for training muscle explosion.
2 sets of pullups + core
2 sets of dips +core
2 sets legs + core
2 sets bicep + core
2 sets tricep + core
finish with hand/forearm work
You want about 30 seconds of rest between each set. I never do the
same workout as the week before. I always am changing the different
exercises. Core training is the key to fighting. This usually only
takes me about 45 minutes to finish.
The next day I do interval training. This always changes. It mostly
consists of sprints, pushups, jump rope, medicine ball, burpees,
squats or whatever I feel like doing that day. This is a high
intensity workout that should work the whole body. Finish this off
with a light set of ab training. I usually get this done in 30 minutes
or less.
Day 2 workout is pretty much the same as day 1 I just change to the
other half of my body. Chest, back and shoulders are the other parts
that get trained. Make this another heavy ab/core training day. I do a
different style of the olypmic lifts.
You core should be trained everyday. I alternate between light and
hard days.
The next day I will do another interval set. Variety is the key to
the interval training.
Day 3 workout is a full body body strength training day. It is heavy
weight and low reps. My goal is doing 3 sets of 5 reps. I work on all
the major muscle groups.This is also another hard ab day.
Here it goes
bicep + ab
Tricep + ab
chest + ab
back + ab
legs + ab
This workout usually takes about an hour. This is the longest workout
that I do. I never want to be in a gym more then an hour.
The next 2 days are light cardio work and maybe throw in some pull
ups and dips. These are day of light ab training. These days are to
recover but you do not want to do nothing. Try to keep these to last
about 30- 45 minutes.
Ok that is the basic of my workout. I cannot make it specific because
I never to the same workout twice. I do as much as I can to keep
variety into all of it. It has been designed to be a complete fighter
workout. I set it up to maintain strong, explosive, compact muscles. I
do not like being in the gym. I wanted the workouts to be short and
intense. All of the interval training you can do at your house. Many
times I will do stuff in my garage.
Do I actually do this exact workout every week. No way. Im lucky if I
can do this one week a month. I would love to be able to maintain this
but events get in the way. Real life gets in the way. There are also
days that I slack off and do not go. These are the days that I want to
focus on. Hopefully if we can encourage each other we will all be able
to meet our goals.
Uruk-Hai
"Without passion man is a mere latent force and possibility, like the flint which awaits the shock of the iron before it can give forth its spark."