T Nation

my workout

what do you think about my workout? anything i should add or change that could make it better?
also during roadwork i have to walk about an hour to get to where i run. 1 hour to and 1 hour from

MONDAY
Bench presses 1 10 20 2 10 50 3 10 50 4 10 70 5 10 70
Incline bench presses 1 10 20 2 10 40 3 10 40 4 10 50 5 10 50
Bar Hang 1 30 secs 0 2 30 secs 0

TUESDAY
Chin ups 1 5 0 2 3 0 3 1 0
Knee ups 1 10 0 2 10 0 3 10 0 4 10 0 5 10
Dynamic lunges 1 5 0 2 5 0 3 5 0 4 5 0 5 5
Static lunges 1 5 0 2 5 0 3 5 0 4 5 0 5 5
Pull ups 1 1 0

WEDNESDAY
Roadwork 100 10 100 10 100 10 100 10
yards pushups yards squats yards pushups yards squats

THURSDAY
21s 1 21 10 2 21 20 3 21 20 4 21 30 5 21 30
Alternating Shoulder Press 1 5 20 2 5 30 3 5 30 4 5 20 5 5 20
Bar Hang 1 30 secs 0 2 30 secs 0

FRIDAY
Squats 1 15 20 2 15 50 3 15 80 4 15 100 5 15 100
Knee ups 1 10 0 2 10 0 3 10 0 4 10 0 5 10 0
Dynamic/Static lunges 1 5 0 2 5 0 3 5 0 4 5 0 5 5 0
static 1 5 0 2 5 0 3 5 0 4 5 0 5 5 0
Chin ups 1 5 0 2 5 0
calf raises 1 15 0 2 15 0 3 15 0 4 15 0 5 15 0

SUNDAY
Roadwork 100 20 100 20 100 20 100 20
yards pushups yards squats yards pushups yards squats
Dips
Powerlifting

oh yeah this workout is for lowering bf% and maintaince

I think your workout needs to be posted in a legible format, that’s what I think.

im sorry, but wtf does any of that mean?

Did you write that in DOS script for the computer nerds here? If so, then my answer is: 10110010001110010.

I think I’d like say its waaaay too much volume, but, then again, I have no idea what you’re talking about. I think you’ll probably get some {serious} responses if you do some translating first.

oh damn sorry i am just soo used to it
well here is what every thing means
ex:
Bench presses 1(set) 10(reps) 20(weight in pounds)

sorry again
if theres more confusion let me know

If I am deciphering this correctly, on your chest day your are doing 29 sets? A little excessive. And are the weights dumbells? I think you need to start doing some reading.

MONDAY
Bench presses 5 sets 10 reps
Incline bench presses 5 sets 10 reps
Bar Hang 2 sets 30 secs hang

TUESDAY
Chin ups 5 sets 5 reps
Knee ups 5 sets 10 reps
Dynamic lunges 5 sets 5 reps
Static lunges 5 sets 5 reps

WEDNESDAY
Roadwork

THURSDAY
21s
Alternating Shoulder Press 5 sets 5 reps
Bar Hang 2 sets 30 secs hang

FRIDAY
Squats 5 sets 15 reps
Knee ups 5 sets 10 reps
Dynamic lunges 5 sets 5 reps
Static lunges 5 sets 5 reps
Chin ups 5 sets 5 reps
Calf raises 5 sets 15 reps

SUNDAY
Roadwork
Dips 5 sets 5 reps
Powerlifting

oh yeah for the powertraining i do 3 sets of heavy upright rows and push presses

if you can do 50 for 10 reps at the end of any exercise why are you doing 2 sets of 40 for 10reps before it? They are what i call bullshit sets. What do they achieve? They aren’t providing overload, and you are already warmed-up so what are they doing. You should be asking yourself this before every set. Is this set getting me closer to my goal? if not dont do it! this is adding unnessecary volume.
What are your goals?
You have bar hangs. what are these? Then you have powerlifting. What are you doing for power lifting? Squats? Deadlifts? Bench?
I am not being agressive i just want people to think before they do things, it good that you asked. If you never ask you’ll never know!

lets simplify things a bit. go to the previous issues link, click on it and start reading from the beginning. i think that will help you a lot.

sounds like good advice, so after the warm up set i should use the most weight i can for the 10 reps?

the bar hangs are very good for grip strength. just hanging from a chinning bar.

for the powerlifting i did heavy upright rows and push presses

there are squats and benches in the workout, no heavy ones though. hmm my max bench is 180lbs so i guess i should lower the sets, reps and add weight to basically everything right?
any help is very appreciated

Umm Whetu, I THINK that his Powertraining =Powerlifting here (?).


If so, then he’s doing “heavy” upright rows and push presses. Sheesh, what would you do? Mess around with deadlifts, BP and the like? Pah! :slight_smile:


(Please clarify omega 3544, and put all us smart asses in our place) SRS

Umm Whetu, I THINK that his Powertraining =Powerlifting here (?).

If so, then he’s doing “heavy” upright rows and push presses. Sheesh, what would you do? Mess around with deadlifts, BP and the like? Pah! :slight_smile:

(Please clarify omega 3544, and put all us smart asses in our place) SRS

that is correct SRS

To Whetu- There’s your cue dude. (I’m far too polite:-)) SRS