Well for the past 7 weeks I have been using only bodyweight exercises. Basically pushup, situps, and pull-ups, and jumping squats, I really made improvements with my pull-ups?went from 9-15.
Recently I had gotten an Olympic weight set and am ready to start some real training but still keep some of my functional bodyweight exercises in the program. I am going to Europe for the summer to train and have fun with my cousin who will also be there. We are a little competitive in general fitness and MMA.
I was hopping that well with the last 17 weeks of school left, in that I can really make some noticeable improvements in my overall strength.
Body fat: 12%
I?m workout 5 times a week; also trying to help a friend lose some weight .here is my workout.
(Once April comes around I will start guerilla training)
Handstand pushups: 3x6
Bench: 2x12 Tuesdays, Fridays
Shoulder press: 3x6 Monday, Thursday
Scull crusher: 3x10 Monday, Wednesday, Friday
Weighted pull-ups: 3x20
Fingertip pushups: 50
Weighted chins: 3x10
Plyo pushups: 150-200
Jumping squats: 2x50
8pack training: Monday Wednesday, Friday
200situps/20 weighted knee lifts: Tuesday, Thursday
Grip Tuesdays, Thursdays:
Dead lift: 3x5
Heavy gripper work
I was thinking of increasing the weight of most of the exercises by 2.5-5lbs every week just to try to keep up a build more strength. Don?t worry I do get plenty of rest and eat well; I will be buying some whey protein for added resistance.
Oh yea I really am focused on getting some strong abs. I really want to develop the L-set? so here the 8pack routine
Side bends: 2x50
Hanging knee raise: 3x20
Lower crunch: 5x10
Oblique crunch: 2x50
All of the abdominal exercises are weighted and I will continue to add weight over the weeks
Do you guys think I have it set?will this program help me develop the endurance and strength that I want? along with some added mass?I was hoping on gaining about 12lbs of muscle with this program but since I have started I think I may have lost some fat or what not because well when I started I was at like 145 so I gained about 1-2lbs??? Don?t know about that if my scale is right.