How's my workout?

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Hey folks, sorry if this is in the wrong forum. Wasn't sure where it best fit.

I'm training for the Royal Marines and I have a physical assessment, obviously. I have recently failed the first one and have a second this September, so getting fit is high in my priority.

Perhaps someone can comment on my setup I have going, maybe re-arrange it to my benefit. My main goal is stamina increase, and muscle gain ofcourse.

Day | Exercise | Start Time (24hr) | Containment

Monday | Running | 0630 | Early morning run at 0630 which will be 3 miles long. Try not to stop if possible, or as little as. Route will be in countryside. See 'Running Route.axe'

Tuesday | Cycling | 1000 | Cycle to Stormont route and do a total of 3 laps of the 'stormont part' - up stormont and down belmont additional 2 times

Wednesday | Gym - Strength | 1100 | Use this time to do muscle growth only. Shoulders - Chest - Back - Torso - Legs

Thursday | Swimming |0930 |Atleast 50 lengths. Do in sets of 5 - no more than one minutes rest time

Friday | Iron Man | 1200 | Cycling to Stormont - Cycle up Stormont - Sprinting - Upper body workouts: Pressups, Situps, Chinups on fitness trail

I can't think of anything to squeeze into my weekends. Perhaps someone can help me here?

And Stormont is a parliament building of Northern Ireland and has a large amount of grounds.

Thanks very much, in advance.
 
Here's my breakdown of what I've seen work best and have personally experienced......

Hey man, I think that what you're doing is good, but I could think of 100 ways to fix it to help you grow. You want more muscle right? and you need to be able to jog a few miles, up to probably 10 or so....... so here is what I would say to you..........

First. You have 5 months until your next test, that is pleanty of time to completly change your body and add a ton of muscle. I would cut down on your cardio right now and hit the weights 3-4 times a week in a way that gives you recovery time, (this is when your muscles actually grow).

Maybe something like this

Monday Chest and Triceps

Warm-up: 10-15 minute jog on a treadmill or 10 minutes at a good pace on a stationary bicycle.

Incline D.B. Bench Press: 3 x 8-10 reps, Find a weight you can do 10 times and just get that tenth rep out. Give yourself 1-2 minutes, and then do your next set. Etc.........

Flat Bench Press: Same routine as above.

Pec Deck/ of Flat Bench Flys: 3 x 15 with 10-15lbs. Thumbs facing the floor the entire time and do not go too far past parallel with the ground.

Tricep Pressdowns: 3 x 8-10 (Palms Facing the Floor) DO NOT MOVE YOUR ELBOWS!

Superset these two exercises............

Tricpe Pulldowns: 3 x 8-10 (Palms facing the ceiling) Remember not to let your hands come up past your elbows on either of these exercises.

Cable Kickbacks: 3 x 10 (10 lbs - 25)

Now if you want to go run some more........... Go for it.

Tuesday is OFF FROM WEIGHTS, or you can Go right in for Legs and abs today. Squats, Lunges, Leg Extensions, Leg Curls and Calf Raises are a great core leg day workout. Sets of 10-15 are best for leg growth.

WEDNESDAY.......... Morning Jog, Rest of day for recovery.

Thurday: Back and Biceps
Warm-up: Same as monday's

Pullups: 3 sets of 5-10, whatever you can manage.

Seated Rows: 3 x 10

Chin-ups: 3 sets of 5-10

Straight Arm Pulldowns: 3 x 10 (weight should be around 40-70lbs)

Bicep Curls: 3 x 10
Hammer Curls: 3 x 10
Reverse Curls: 2 x 10

Abs

FRIDAY: Light or Heavy Legs depending on how they feel from Tuesday.

Saturday and sunday, Can Jog or bike, or swim, but recovery is what'll get you some size.

Hope this will give you a better idea of what will get you some size right between now and your next test. I assume you are eating well, 3000 - 5000 calories/ day. Mix in some protein powder in the mornings on days you don't workout, and on the days you do workout, DRINK IT IMMEDIATLY FOLLOWING YOUR WORKOUT, (within the next 15minutes)!

When it gets closer to your test date, probably a month or so away, kick up your cardio, get to running/biking/ whatever you need and get what you think you need to pass.

Best of luck to you
 
What's required on your test? And how far off from what's required are you at now?

Newby...you completely missed the lower half in that workout.
 
evolution said:
Newby...you completely missed the lower half in that workout.
Click to expand...

He had legs tuesday and friday in there, but some of the other exercises could definitely be changed

I have the same question as evo, the test? and where are you?
 
evolution said:
What's required on your test? And how far off from what's required are you at now?

Newby...you completely missed the lower half in that workout.
Click to expand...


Did you read his quote about all of the running and biking and so on that he is already doing? I think any combination of his running in conjunction with a semi-difficult leg workout 1 to 2 times / week would greatly improve his overall physical ability. And like I said, this is a basic outline, he wasn't asking for an exact workout, so I gave him an outline of what I've personally used to add 25lbs to my frame and keep my BF% under 5. So i figure if I was in decent shape, like this guy must be in order to fall just shy of passing his test, then this will easily take him over and beyond what he needs.
 
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