#1
|
|||
|
|||
Make me a bad-ass workout split, I need something new!!!
I need a new routine. I started out in high school doing the biggest, faster, stronger, program that I am sure some of you guys have done that played high school football.
Then for a couple years I did the one bodypart a day chest, legs, shoulders, back, arms. Then I did the 5X5 thing for 6-8 months consistantly and really liked it but want to do something new. I like alot of the crossfit stuff and would like too incorporate that into my daily workouts. I dont really care about being strong necessarily but want to look good. After doing the 5X5 thing for so long I have been doing reps in the 10-12 range lately and like that alot. When I was lifting super heavy I was getting hurt more often especially chest and shoulders. But I am obviously not opposed to lifting heavy and still do heavy deadlifts/squats/cleans. I would like to lift around 4 days a week, doing full body workouts each day. I would like it to include crossfit stylew stuff, some bodybuilding stuff(maybe depends), powerlifting, and cardio(hiit stuff, jump rope, basketball) I run alot now because I have a very high energy dog(Weimaraner) that loves to run. I take her to the park every day for exercise and usually run with her. Right now I weigh about 203. I would like to weigh around 195 preferably at 6'2. I weighed around 225 at one point last year when I was really big and lifting alot. I have slimmed down and really like the lighter weight. I am pretty ripped now I dont know bodyfat % but I have really good abs. The program can have alot of volume and be pretty intense. I have been lifting for along time( prolly longer than anyone in the forum) and I am prolly in better shape/look better than everyone that post. I have a great diet and I am really disciplined in working out. I really enjoy doing all this stuff( i have degree in exercise science, going to try to be a strength coach for college sports team) Here is what I have currently been doing for last couple weeks. The workouts are not that structured because I have been changing them every workout based on how I feel and what I can think of doing. Monday Squats-( either 5X5 or 4X10) pretty heavy weight Bench- usually sets of 12, ramping up weight around 255 Pullups- Alot of times I have been supersetting with squats. Been doing weighted pullups with 54 pound kettlebel, clapping pullups, then regular. I can do around 30 reg, and 12 with a kettlebell Bent over row and dips- supersetted, I have been doing dips on rings TUESDAY Clean and Jerk- 4 sets ramping up the weight Kettlebell Swings- Whatever is the one up from the 54 pounder do 4 sets of however many I can do. Hanging leg raises, ab wheel, Push press. WEDNESDAY- Deadlift- 5x5 sometimes, sets of 3 sometimes heavy pull ups ring stuff- dips, muscleups, stuff like that jump rope THURSDAY- I have been taking off/ doing cardio FRIDAY- Dumbell bench bent over row kettlebell snatches I think ( maybe cleans) the one arm straight up. I just started with kettlebells and I am not sure all the names for exercises yet. Turkish get ups with the 54 pounder. I like what I have been doing now but I would like your guys expert opinions on tweeking the workout. Everything I posted is not exact because I have been switching it up. I would just like some input and suggestions. Especially from like smiley who I know, knows alot about crossfit stuff. Thanks guys. Sorry if this post is too long and my typing isnt that great. My keyboard is awful. |
|
|