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jimdiecks
03-01-2011, 01:30 PM
I'm 5'10", 175lbs. My fitness goal is to be a strong as possible while maintaining a very athletic/lean physique (think George St. Pierre, not body builder).

When i work out, i rest as little as possible except on heavy chest days. Other than a pretty dedicated chest day, I rotate about 20 circuit-based workouts. I occasionally I run a mile or so in alternating speed intervals after a workout.

I workout about every other day, sometimes doing 2 days back to back and then resuming my every other day regimen. Please comment on my workout layout, exercise choice, and if i may be overtraining/burning myself out. For the most part, I complete these workouts in between 40-45 minutes. I like to multitask and get the best bang for the buck with each exercise, so I do a lot of combination movements and multi-exercise sequences within a set.

Here are the first couple workouts. More to come as I get them in suitable format to be posted.

All workout numbers are in the format (Set Weight Reps)

jimdiecks
03-01-2011, 01:36 PM
Tough Mudder Workout
Circuit 1
For Pushups and Switch Jump Lunges, weight listed is combination of estimated 100lbs of body weight plus using a 20lb dumbbell in each hand

All numbers are in the format: (Set Weight Reps)
Pushup to T
1 120 16
2 120 12
3 120 10
Kettle bell swing
1 35 30
2 35 30
3 35 30
Switch Jump Lunges
1 100 30
2 120 30
3 120 30
Chin-ups (Front, Underhand)
1 175 15
2 175 12
3 175 12

Circuit 2
For Lunges, Pushup&Row, Dumbbell Lunge & Rotation, weight listed is combination of estimated 100lbs of body weight plus using a 20lb dumbbell in each hand. For Mountain Climbers, weight is estimate 100lbs of body weight "

Bent Over Row (Dumbbell)
1 30 10
2 30 10
Lunges (Dumbbell)
1 120 20
2 120 20
Pushup & Row
1 120 12
2 120 12
Dumbbell Lunge & Rotation
1 20 20
2 20 20
Shoulder Press (Dumbbell)
1 30 10
2 30 10
Mountain Climber
1 100 45 sec
2 100 45 sec


Circuit 3
For Decline Pushups, Plank, Dips, weight listed is estimated amount of body weight.

Push-Ups (Decline)
1 120 15
2 120 15
3 120 15
Plank
1 100 60sec
2 100 60sec
3 100 60sec
Triceps Dips (Parallel Bars)
1 175 12
2 175 10
3 175 10
Squats (Dumbbells)
1 30 15
2 30 15
3 30 15

jimdiecks
03-01-2011, 01:40 PM
MMA Workout
Circuit 1
For Hyperextensions and Single Leg Squat, weight listed is estimated amount of body weight.

Mixed grip pullup
1 175 15
2 175 15
Triceps Dips (Parallel Bars)
1 175 12
2 175 12
Front Raises (Dumbbell)
1 15 12
2 15 12
Hyperextensions (Roman Chair)
1 100 15
2 100 12
Arm Curls (Dumbbell, Standing)
1 25 15
2 25 15
Bent Over Row (Barbell)
1 35 15
2 35 15
Single Leg Squat
1 150 12
2 150 12



Circuit 2
For Dumbbell underhand pushups, weight listed is estimated amount of body weight.

Upright Rows (Barbell)
1 70 15
2 70 15
Plate press
1 45 16
2 45 16
Shrugs (Dumbbell)
1 45 12
2 45 12
Triceps Extensions (Dumbbell)
1 60 15
2 60 15
Bent Over Row (Dumbbell, One-Arm)
1 45 15
2 45 15
Lateral Raises (Dumbbell)
1 15 12
2 15 12
Kettle bell swing
1 35 12
2 35 12
Dumbbell underhand pushups
1 120 15
2 120 15