Hey T-Natioin. I stumbled across this site about two weeks ago and have been on Daily ever since. Im not a beginner, but im not advanced. I lift at work and im kinda isolated from serious weightlifters since i got out of the army about 18 months ago.
I lift 4 days on and 3 off, thats what my schedule allows: Chest/Tri, Legs, Back/Bi, Shoulders. I walk and run with the wife and kid on my days off. My biggest question, Is 1:30 enough time to work out, and what should i limit my rest period to between sets and exercises?
1:30 is more than enough time!! Seems like your doin split routines, any chance youd try a Total Body workout?? I use to be huge on Split routines and i recently switched over to Total Body workouts about 6 months ago and my gains/body comp has changed significantly for the best…
sometimes im out in 45-60 minutes…and if u do this, u can workout 3 days a week, than save that 4th day for sprints, which would greatly help your progress in the gym and to chase that piece of shit bastard dont if u need too!!! good luck…btw, ARMY?? Arent Ready for Marines Yet?? haha jk man, great to hear you were in the Army! hope this helped
Where’s the Air Force lovin’?
Haha, during some of our PT sessions we do suicides on endurance days that really kick our ass. As for lifting isolation or full body, I can’t give any advice because I’ve never lifted full body yet.
Our suicides go as follows:
Sprint each run,
1/3 distance and back, 50 pushups
2/3 distance and back, 15 bodybuilders
3/3 distance and back, 50 flutterkicks
2/3 distance and back, 25 V-situps
1/3 distance and back, 10 jane fondas
Bodybuilders are where you stand at attention, bend over and put your hands on the ground (1), kick your legs back (2), kick your legs out to the sides (3) then back in (4), then pushup (down: i up: love), legs back toward hands (the air) and stand up (force). you can probably change the jingle or not say it at all if you in fact don’t love the Air Force.
Jane Fondas are to remeber the great American traitor during the Vietnam war, and to blast your legs one final time. To perform the Jane Fonda, stand legs shoulder width apart, bend over and grab your heals with your hands (kind of wrap them behind your legs, thumbs inward like a beer can). From this position, lower your butt as far as you can then blast it up. It does look really dumb which is why it is named after a traitor, but it’s very effective in blasting your legs after all of those sprints.
On top of that, I would suggest doing Arnold Runs if you have a smaller indoor track. These you need more than one person, but it’s a good sprint/jog exercise. Two or more people start out jogging very slowly around the track. The person in the back shouts “go” and the person in the front sprints around the track and catches back up with the team. Once that person is in back, they shout “go” and the next person takes off. 15 minutes of that, if you can do it, and you will be toast. I’ve only really ever made it for 4 rounds but then again I’ve only done them a few times.
Hope that helps with your sprint/endurance day!