Make me a bad-ass workout split, I need something new!!!

[Rootabager]

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.

[Adam says]

pics?

[Rootabager]

haha too gay. see the txredman thread.

[Efourdee]

Why don't you just do crossfit?? That seems to be what you are most interested in anyway.

The Workout of the Day can be found on the mainpage at crossfit.com.

Are there specific reasons you aren't already just doing the WOD's?

[Rootabager]

I dont think it's enough of a workout. Some days it's barely anything.
I could just do wod and other stuff.

I really dont know that much about crossfit. I just really started learning about it when ppl on here were posting about it.

[Rootabager]

I might start doing WOD as im looking at them on the page. Then just doing whatever.

[Wolfram]

I'm no expert but I think cross-fit wod's are supposed to be time constrained so that if the workout is too easy for you, you just do it faster to make it a challenge.

[guids]

http://www.tc.umn.edu/~keen0018/dinosaur.htm

[Rootabager]

[ QUOTE ]
I'm no expert but I think cross-fit wod's are supposed to be time constrained so that if the workout is too easy for you, you just do it faster to make it a challenge.

[/ QUOTE ]

yeah but it's still not enough even if you can do it ultra fast. It is sweet though and I prolly will start doing it.

[theblackkeys]

I've heard good things about westside

Perhaps instead of pics you could put a video up of you doing deads, squats or cleans.