I debated with posting this in the “Beginners” forum, but I’m not truly a beginner. Recently the only gym in my hometown shut down leaving me with the decision of whether or not to drive 35 miles to the next closest town (I live in the middle of nowhere). Having completed my college football career I deemed the gym no longer necessary for my fitness needs.
However, I have decided to attempt some form of exercise. Thus, I have taken to what might be called an “urban workout” or something along those lines. I’ve decided to use a 3-day split as follows.
Day 1: Superset-Pull-up variations to complete failure/push ups
Finish with short-intermediate sprints 25-100 yards
Day 2: Supetset-Dips to complete failure/BW Rows
Finish with short-intermediate sprints 25-100 yards
Day 3: Start with sprints 25-100 yards
Lower body plyo(Squat thrust, squat jumps, mountain climbers, lunge jumps, broad jumps)
Finish with hanging leg raises
I’ve been repeating this split twice through the week.
*When I say complete failure I mean that I might do pull ups as follows:
Pull up
1x8
1x7
1x5
1x4
1x3
1x1
Chin up
1x5
1x4
1x2
Neutral grip
1x3
1x2
1x1
So I match the superset exercise rep for rep so as not to completely exhaust my muscles in back to back days.
**I don’t have set goals for reps. I perform strict reps until failure and use that as a judge of the quality of my exercise. I see no sense in cheating to get 10 pull ups if it was essentially a kip or whatever its called.
Ultimately my goal is to become stronger and leaner, I’m not naive enough to think that I might actually get bigger following this routine. I’m currently 23, 6’1’’ and somewhere around 290lbs. By no means am I a “sloppy” 290 as my body fat % last time checked (last year) was 22%. I have plenty of muscle mass having 3 rep maxes in the bench 365lbs, squat 675lbs, and hang clean 315lbs. However, being 290lbs I’m not fully capable of performing “gymnastic-type” movements.
I’m basically looking for opinions on how I might improve my workout either by adding exercises/variations, using different splits, or if you think I should just suck it up and make the drive let me know.
My apologies for not having some posing picture, but that’s not really my jam.