Gym Time

youraveragehorticulturist

Well-Known Member
I'm going to talk about my workouts here.

My plan is to use 3 different lifting routines in 3 different phases to get all the gains. First, Circuit Training to build up some cardio. Next, a full body plan with some compound lifts to improve my "big" movement patterns. Then some Bodybuilding style stuff to bring up any beach muscles the other two routines don't really hit.

Over the last 3-4 months I've run through these phases once. Now I'm going to try again, and not mess up the things I messed up last time. I've been pushing hard and slacking on my eating, so I'm feeling pretty run down right now. Hopefully, just typing this out will motivate me to eat my (gross) chicken and rice.

First, Circuit Training. Here's the initial workout

7-14

Squat (unweighted, holding onto TRX handles)
Hanging Leg Raise (leg raise off bench)
Pushup (standing, leaning into TRX handles)
Good Mornings (toes elevated, mini band for resistance)
Power Snatch (face pull on TRX handles)
Side Bends (sidebend pushdown action with mini band for resistance)

x 10 reps x 2 rounds
2 minutes rest between exercises. 8 minutes between rounds.

The easiest moves I could do, for the minimum prescribed workload, with the longest prescribed rest periods. I took it real easy because I felt like shit. And I still got a little sore and tight. Last time I was circuit training, like 2.5 months ago, I followed some US author/coaches. They said No resting. So like a meat head I rushed through the workouts, adding more rounds of the circuits, pushing up the weights, doing more reps and trying to move faster. I burned out on that shit in like 3 weeks. I don't know if it was even long enough to improve my cardio much.

For this next dose of circuits, I'm following a Russian coach. This dude is big on the ratio of work to rest, to really focus on cardio improvements vs focusing on lifting more weights. So I'm going to go a little slower and progress the workouts by cutting down rest periods and increasing the time working, instead of piling on more, more, more.
 

MustGro

Well-Known Member
Great to stay in shape; especially if you smoke a lot of pot.....
I ride a bike a lot. Mostly because I'm usually stoned and in Canada I can bike around with a big buzz on and not get a DUI. Great cardio workout and easier to get started biking than jogging if you're not in the best shape. Good luck.
 

Lordhooha

Well-Known Member
I'm going to talk about my workouts here.

My plan is to use 3 different lifting routines in 3 different phases to get all the gains. First, Circuit Training to build up some cardio. Next, a full body plan with some compound lifts to improve my "big" movement patterns. Then some Bodybuilding style stuff to bring up any beach muscles the other two routines don't really hit.

Over the last 3-4 months I've run through these phases once. Now I'm going to try again, and not mess up the things I messed up last time. I've been pushing hard and slacking on my eating, so I'm feeling pretty run down right now. Hopefully, just typing this out will motivate me to eat my (gross) chicken and rice.

First, Circuit Training. Here's the initial workout

7-14

Squat (unweighted, holding onto TRX handles)
Hanging Leg Raise (leg raise off bench)
Pushup (standing, leaning into TRX handles)
Good Mornings (toes elevated, mini band for resistance)
Power Snatch (face pull on TRX handles)
Side Bends (sidebend pushdown action with mini band for resistance)

x 10 reps x 2 rounds
2 minutes rest between exercises. 8 minutes between rounds.

The easiest moves I could do, for the minimum prescribed workload, with the longest prescribed rest periods. I took it real easy because I felt like shit. And I still got a little sore and tight. Last time I was circuit training, like 2.5 months ago, I followed some US author/coaches. They said No resting. So like a meat head I rushed through the workouts, adding more rounds of the circuits, pushing up the weights, doing more reps and trying to move faster. I burned out on that shit in like 3 weeks. I don't know if it was even long enough to improve my cardio much.

For this next dose of circuits, I'm following a Russian coach. This dude is big on the ratio of work to rest, to really focus on cardio improvements vs focusing on lifting more weights. So I'm going to go a little slower and progress the workouts by cutting down rest periods and increasing the time working, instead of piling on more, more, more.
I generally run 4 - 6 miles daily and just lift heavy and do full body everyday. I recover stupid fast so I have little to no rest in between sets. Key is doing what works for you and gives you maximum returns and/or get you closer to your goal.
 

youraveragehorticulturist

Well-Known Member
7-17, Circuit Style

Squat
Pushup
Flutter Kick
DB Deadlift
DB Row
Hold 1 DB then march around

x 10 reps x 2 rounds. 1:45 between moves, 8 minutes between rounds.

Another boringly easy one.
 

youraveragehorticulturist

Well-Known Member
7-19 Circuit Style

Squat, hug medicine ball to chest
Leg Raise off bench
Pushups on TRX
45 Degree Back Raise
Inverted Row on TRX
Sidebend, band pushdown style

x 10 reps x 2 rounds. 1:30 between moves, 6 minutes between rounds.

I also did some bonus Tibialus Raises and Single Leg Calf Raises (2 sets of 12 each) after each round. I tried to eat a bunch and get tons of water over the weekend and I feel way better. This was the same easy workout with slightly shorter rests. Today it felt slightly fun, I must be recovering.
 

youraveragehorticulturist

Well-Known Member
7-21 Circuit Style

Lunge
1 Arm Incline Bench Press x 7
Standing 1 Leg Raise x 14
1 Leg RDL x 7
1 Arm Snatch x 7
Sidebend x 10

2 rounds. 2 minutes between moves. 6 minutes between rounds.

I did single side stuff so each set took longer, progressing the work/rest ratio for the lungs. But fewer reps were easier on the individual muscles.

I got in 4 x 20 on some Rear Delts with a band and Neck Harness Extensions.

One week of easy stuff down. Maybe one more week to go.
 

youraveragehorticulturist

Well-Known Member
7-23 Circuit Style

Goblet Squat, heels elevated
Leg Raise off Bench
TRX Pushup
Single Leg RDL, toes elevated
TRX Inverted Row
Sidebend with kettlebell

x 10 reps x 2 rounds. 1:30 between moves, 6:00 between rounds.

Bonus Tibialus Raises x 12 and seated calf x 15 x 4 sets worked in.

Another session down.
 
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