Hi guys, firstly, some general info about me, I'm 5'7 and 154 pounds. I'm from a country where most male citizens have to maintain a minimum level of fitness for a fitness test every year, so I'm generally fit, but my training has been haphazard and geared toward the bare minimum.
I'm looking to improve my fitness levels and these are my goals.
- Gaining about 10 pounds
- Able to run 1.5 miles in 11 minutes
- Do a muscle up
My current training (6-7 days a week) includes
Pullups - I can do 15 bodyweight pullups, but as I am training for some size as well I added 20 pounds to bring my rep down to 7-8. I plan to train until I can do 10 reps, then add more weight till my reps are at the 7-8 range, then repeat. I use the HIT method and do 2 sets to failure.
DIPS - same as pullups.
Pistols - 2 sets to failure at bodyweight, currently at 4-5 reps, aiming for 10 before I add weights.
Handstand pushups - 2 sets to failure at bodyweight, currently at about 4-5 reps.
Pushups - currently about 30 reps with 20 pounds added, 1 set to failure.
1.5 mile run, complete in 13-14 mins.
I generally train almost every day, even 7 days a week if time permits, but a minimum of 5 times a week.
I try to keep the reps/sets somewhere between strenght/size gain. Also, should I incorporate more rest days? Thanks in advance for any feedback you guys can offer