How is your current training routine like?

Marco_Simone SG

I am currently following a 3x/per week low volume,low rep full body program

Tues-15 sets in all

Squats-4 sets of 5,1 set of 10
Weighted chin ups-4X5,1X8
(jump setted with)
Military presses-4X5,1X8

Thurs-15 sets in all

Romanian deadlifts-4X5,1X10
Bent over rows-4X5,1X8
(jump setted with)
Incline presses-4X5,1X8

Sat-repeat Mon's routine.

yeehaw SG

then how long do you take to complete the whole routine?

oh ya, just curious. EVERYONE!!! what do you do to warm up? treadmill for a little while or stationery bike and after that stretches and on to the weights?

Simon Dean SG

some people warmup with light weights(can even be just to bar alone) for 10-15 reps.

Mine is

Mon-Squat

Wednesday-deadlift

Friday- squat + speed bench

All workouts include some auxillary exercises after compounds and some plyometrics.

I am training more towards benching.

Marco_Simone SG

I do 5 mins of cycling.

NO STRETCHING for me.Charles Poliquin and a few other premier strength and conditioning coaches advise against doing stretching before weights sessions.

After that I will hit the iron.Before each exercise I will do a higher rep warm up set (60-70% of work set poundage)

By the way,I take 45-50 mins to complete my routine coz I take 2-3 mins rest after each set-I am more focused on strength rather than hypertrophy...

yeehaw SG

so you guys follow a strict alternate day routine. Smile

what if suay suay something cropped up on the day you planned to go for your workout? will you try to squeeze in some cardio? or just do it the next day then readjust the schedule?

Marco_Simone SG

Since I train only 3 x /per week,very easy la.Just push back 1 day still got lotsa leeway.

Hey,what is your routine like,yeehaw???

yeehaw SG

i don't go to the gym lah. got a pair of pathetic 5kg free weights at home though. Laughing

i do skipping for 4 sets of 3mins everyday then head down to the fitness corner and do chin ups.

Using your advice in the sticky thread, i'm somewhere at the 2reps part. so i do 2reps x as many sets i can do in one evening there. usually i can do 6 - 8 sets Mr. Green cannot make it lah. i know.

to sum it all up:
1.jump rope 4sets x 3mins (in one minute i can do 100-120? just a rough gauge)

2. chin-ups. alternate between overhand and underhand. (overhand too tired then change to underhand so that i won't do a half-fcuked rep)

3. push-ups. 3 or 4 sets of 20reps with legs raised to about 50cm using the sofa. Mr. Green

4. squats. no weights. just squats. my knees creaky. Laughing

don't laugh at me lah. this is probably the worst routine you've seen right?

Simon Dean SG

okay la, better than nothing.

Marco_Simone SG

Since you are using bodyweight exercises,you might want to check out this guy Pavel Tsatsouline

yeehaw SG

wah lau eh. you say until like buy 4D tio consolation prize Laughing Mr. Green

yeehaw SG

oh yea, i've google-d him. some martial arts dude with insane strength.
but all the results returned are like some advertisement to buy his book or cds. Laughing

Marco_Simone SG

This guy is 30-40kg lighter than a pro bodybuilder,but I am sure he can kick their asses when it comes to functional strength.

I have this book by him

http://www.amazon.com/Naked-Warrior-Pavel-Tsatsouline/dp/0938045555/sr=8-1/qid=1160794003/ref=pd_bbs_1/002-2315642-5135214?ie=UTF8

You interested???

By the way the book raves about the Piston aka the one legged squat

http://www.youtube.com/watch?v=kEk_IGBy9YM

http://www.youtube.com/watch?v=sWjaAZ-yzU0

It is damm hard to perform,no joke...

http://www.youtube.com/profile_videos?user=ExtremistPullup&page=2

yeehaw SG

ah yea, i know the one-legged squat is difficult. tried it before during secondary school days. Laughing

the book? thanks for the offer but...er...i think i should be fine. Very Happy

oh... i stumbled upon some website that said if bring your hands closer when doing push ups, you will work the inside of your chest more and vice versa.
how true is that? Shocked

Marco_Simone SG

It works more of the triceps too-similar to the close grip bench press.

yeehaw SG

oh yea, any idea where to get the tube for the pump for gym balls?

the tube that connects the pump to the ball. =\

Marco_Simone SG

what the hell do you need gym balls for???

yeehaw SG

Laughing hold your horses. my friend bought one (god knows why) and the hose of the pump spoilt. know of anywhere that might have? Cool

btw, the pump is not the type for pumping biycle tires ah. it's those plastic ones that can only used to pump smaller and lighter things.

gym ball no use meh? i tried doing crunches on it before leh. so much better than doing it on the floor. i've tried putting a towel before but my tailbone still pressing against the ground. lol

Marco_Simone SG

Ok,I know you dont go to the gym and you wanna work your abs right???

You try doing the one legged squat and tell me whether it or crunches are more intense for your abs???

yeehaw SG

it's not easy at all. squats work quads, backside(glutes), lower back and abs what. by increasing the difficulty, of cos it'll work all the muscles more. Very Happy

so i should do more one-legged squats? btw, it IS very hard to balance. any tips or tricks? one-legged squats should also be performed with the same rules. keep the back straight...etc.

Laughing the gym ball is not mine! i don't own one nor do i use one though i've tried it before.

Marco_Simone SG

I can sense my routine is getting stale.Time for a change after my deloading week.

My new routine will probably be a push/pull 3x/week one...

Push(Tues)

Squat
Bench press
Military press

Pull(Thurs)

Deadlift
Chin ups
Wide grip upright row

Sat(Push)

Following week...

Tues(Pull)
Thurs(Push)
Sat(Pull)