Critique me Routine

Discussion in 'Fitness & Nutrition' started by nebulous, Apr 18, 2007.

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  1. nebulous

    nebulous all it took was a blow to the head OT Supporter

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    So this is my routine Im trying out. Tell me if I need anything or should alter anything. I am going for general fitness, trying to incorporate plyometrics in all excersizes where its not dangerous. Basically I want to build explosive power... anyway blah blah blah. I'll be varying up excersizes constantly to keep things interresting, while still working out the same basic parts. Feel free to call me out.


    Monday chest, abs

    Bar bell bench 3X10 (repeat exercise with bar x30)
    Incline dumbbell fly’s 3x10 (repeat exercise with bar x30)
    Decline dumbbell fly’s 3x6 (repeat exercise with bar x20)

    Hanging knees to head raises (alternating)
    Center x8+
    Right x8+
    Left x8+

    Raised knee dumbbell crutches 3x10

    Decline bench dumbbell flys with suspended midsection (trunk lifted up) until failure


    Tuesday heavy bags/ speed bags


    Wednesday legs, arms

    Barbell squats 3x10 (repeat with less weight x30)
    Dumbbell lung jumps 3x10
    Standing leg curls 3x10

    Chin ups (three sets, on last set till failure)
    Pull ups (three sets, on last set till failure)
    Preacher Zottman dumbbell curls 3x10
    Dumbbell punches 3X20
    Incline barbell extensions 3x10
    Palms up dumbbell wrist curls 3x10


    Thursday jope rope/ kali


    Friday back abs shoulders


    V bar pulldowns 3x10
    Dumbbell hyper extensions 3x10
    T-Bar Rows 3x10
    Front deltoid plate raises 3x10
    Upright barbell deltoid rows 3x10
    Reverse incline dumbbell flys 3x10

    Barbell abdominal rollouts 3xlol
    Decline abdominal crutches 3x10



    Saturday running


    Sunday die
     
  2. deadbolt

    deadbolt New Member

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    explosive power? shouldnt he be doing low reps?
     
  3. nebulous

    nebulous all it took was a blow to the head OT Supporter

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    10 isn't low?
     
  4. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    You want to do some OLY lifts for explosive powers I think.
     
  5. nebulous

    nebulous all it took was a blow to the head OT Supporter

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    im not sure what an OLY lift is. Can you describe it?

    Im trying to gain explosive power for striking and kicking, kneeing, etc.
     
  6. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    some of them: snatch, clean, jerk.

     
  7. cura

    cura New Member

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    deadlifts? Incline barbell bench, flat/incline dumbell? Machine flys? calf raises? leg press? leg extensions? lunges? Dips? Skullcrushers? Front, side, rear dumbell raises? Military/shoulder press? Lat pull downs?
     
  8. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    [​IMG]
     
  9. cls

    cls Though I have fallen, I will rise. Though I sit in

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    OLY lift = Olympic Lift. The 2 basics ones are clean & jerk and snatch, but there's a lot of variations. They're lifts that depend upon your ability to accelerate and explode.

    Watch this vid:
    http://www.youtube.com/watch?v=xVB_rQFSsEg

    Dimas starts with power snatches ("power" meaning he doesn't drop into a full squat position to catch the bar), then goes to power cleans & jerks.

    Notice that both of the lifts require the lifter to start from the bent over athletic position, and that you're basically jumping while violently shrugging to get the weight up in the air.
     
  10. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    The way he uses his thighs to catch the bar is awesome. :bowdown: I actually tried to copy that yesterday doing some cleans + push press.

     
  11. cls

    cls Though I have fallen, I will rise. Though I sit in

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    Yeah, you can really nail the bar with your thighs on the way up to give it some extra boost :coold:
     
  12. nebulous

    nebulous all it took was a blow to the head OT Supporter

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    Thanks Cls, that will help :)


    Hmmm.. I think several of thoese excersizes are redundant with ones im already doing... but I could switch them out if they are better. I'll lookat all of thoes, thanks.

    lol. Thanks. So I guess do less reps with more sets? Dimas looks like he is doing around 3 reps, but does he go back and do more sets of the same excersizes laters? I wonder how manny sets he is doing. Thanks btw.
     
  13. cura

    cura New Member

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    I am not saying that you should be doing all of them in addition to what you are doing, but that some should be included/alternated in your workout... I typically do 2-3 exercises per body part, and I switch up my compound/isolation exercises.
     
  14. Darkblood

    Darkblood Guest

    thats a lot more than i ever do
     
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