Hello There!
I'm a new poster here and have a journal on this forum as well. I have been recently attempting to formalize my goals and today I went to the Gym to try out some new exercises that I think can get me there. Basically to summarize my overall goal (as I'm still working on creating individual ones) I want to be a "fitness monster". Meaning I want to be an all around outstanding fitness machine that can perform 100% of physical fitness tests (military, etc...) as well as do well in lifting weights and playing sports. This is sort of a "CrossFit" mentality, but I prefer routines instead of random "work out of the day" type of drills which is why I don't follow the CrossFit program itself. With all that said, here is what I got (and note I am completely open to all comments, criticisms, critiques, questions, opinions, whatever - I am Yours to Advise):
"Mon Lifting":
3x5x135 BB Squat
1min rest
3x5x135 BB Deadlift
1min rest
3x5x105 BB Bench Press
1min rest
3x10x20 DB Shoulder Press
30sec rest
3x10x20 DB Bent-Over Rows
30sec rest
3x5x?? Assisted Chin-Ups
1min rest
3x5x?? Dips (chest version, leaning forward)
1min rest
3x30secx(bicycle, captain's chair, exercise ball crunch) Ab Exercises
30sec rest
3x10 Knuckle Pushups
30sec rest
"Thur Lifting":
3x5x135 BB Squat
1min rest
3x5x135 BB Deadlift
1min rest
3x5x105 BB Bench Press
1min rest
3x5x30 DB Shoulder Press
1min rest
3x5x?? Assisted Pull-Ups
1min rest
3x5x?? Dips(triceps version, straight)
1min rest
3x30secx(bicycle, captain's chair, exercise ball crunch) Ab Exercises
30sec rest
3x10 Knuckle Pushups
30sec rest
"TueFri Cardio":
During Day:
"Pre-Cardio Stretching"
1.5mile 1(flat) incline 8.3mph Treadmill Machine
20min Elliptical Machine
Starting at 60-65rpm and increasing in 5rpm increments every 5min
Last 1min sprint at 80+rpm.
10min 3-6(randomly alternating) incline 4mph Treadmill Machine
"Post-Cardio Stretching"
At Night:
3x(max-10) Pushups
1min rest
3x(max-10) Sit-ups
1min rest
"Wed Cardio":
During Day:
"Pre-Cardio Stretching"
Warmup: 4min resistance 65-70rpm Elliptical Machine
2min 1(lowest)resistance
2min 2resistance
16min HIIT Elliptical Machine
1:15min 85-90rpm
45sec 65-70rpm
Increase resistance by 1 after every interval (causing last interval to be 10resistance)
10min 3-6(randomly alternating) incline 4mph Treadmill Machine
"Post-Cardio Stretching"
At Night:
3x(max-10) Pushups
1min rest
3x(max-10) Sit-ups
1min rest
"Sun Test": (this is to test my new max for Pushups and Sit-ups)
1x1min Pushups
1x1min Sit-ups
One last thing, I also posted a picture of myself so that you can get a better idea of where I'm at. My specs are 5'6", 146lb, 6.8% bf. I know the body fat seems crazy low, but I'm fairly sure its near perfect if not exactly accurate. I do use the Omron Handheld Analyzer, so it's not as good as calipers, but when I got caliper tested at my gym it found me to be 9.2% bf (which at the time I did it EXACTLY matched the Omron's results so I have confidence in its accuracy).
I'm a new poster here and have a journal on this forum as well. I have been recently attempting to formalize my goals and today I went to the Gym to try out some new exercises that I think can get me there. Basically to summarize my overall goal (as I'm still working on creating individual ones) I want to be a "fitness monster". Meaning I want to be an all around outstanding fitness machine that can perform 100% of physical fitness tests (military, etc...) as well as do well in lifting weights and playing sports. This is sort of a "CrossFit" mentality, but I prefer routines instead of random "work out of the day" type of drills which is why I don't follow the CrossFit program itself. With all that said, here is what I got (and note I am completely open to all comments, criticisms, critiques, questions, opinions, whatever - I am Yours to Advise):
"Mon Lifting":
3x5x135 BB Squat
1min rest
3x5x135 BB Deadlift
1min rest
3x5x105 BB Bench Press
1min rest
3x10x20 DB Shoulder Press
30sec rest
3x10x20 DB Bent-Over Rows
30sec rest
3x5x?? Assisted Chin-Ups
1min rest
3x5x?? Dips (chest version, leaning forward)
1min rest
3x30secx(bicycle, captain's chair, exercise ball crunch) Ab Exercises
30sec rest
3x10 Knuckle Pushups
30sec rest
"Thur Lifting":
3x5x135 BB Squat
1min rest
3x5x135 BB Deadlift
1min rest
3x5x105 BB Bench Press
1min rest
3x5x30 DB Shoulder Press
1min rest
3x5x?? Assisted Pull-Ups
1min rest
3x5x?? Dips(triceps version, straight)
1min rest
3x30secx(bicycle, captain's chair, exercise ball crunch) Ab Exercises
30sec rest
3x10 Knuckle Pushups
30sec rest
"TueFri Cardio":
During Day:
"Pre-Cardio Stretching"
1.5mile 1(flat) incline 8.3mph Treadmill Machine
20min Elliptical Machine
Starting at 60-65rpm and increasing in 5rpm increments every 5min
Last 1min sprint at 80+rpm.
10min 3-6(randomly alternating) incline 4mph Treadmill Machine
"Post-Cardio Stretching"
At Night:
3x(max-10) Pushups
1min rest
3x(max-10) Sit-ups
1min rest
"Wed Cardio":
During Day:
"Pre-Cardio Stretching"
Warmup: 4min resistance 65-70rpm Elliptical Machine
2min 1(lowest)resistance
2min 2resistance
16min HIIT Elliptical Machine
1:15min 85-90rpm
45sec 65-70rpm
Increase resistance by 1 after every interval (causing last interval to be 10resistance)
10min 3-6(randomly alternating) incline 4mph Treadmill Machine
"Post-Cardio Stretching"
At Night:
3x(max-10) Pushups
1min rest
3x(max-10) Sit-ups
1min rest
"Sun Test": (this is to test my new max for Pushups and Sit-ups)
1x1min Pushups
1x1min Sit-ups
One last thing, I also posted a picture of myself so that you can get a better idea of where I'm at. My specs are 5'6", 146lb, 6.8% bf. I know the body fat seems crazy low, but I'm fairly sure its near perfect if not exactly accurate. I do use the Omron Handheld Analyzer, so it's not as good as calipers, but when I got caliper tested at my gym it found me to be 9.2% bf (which at the time I did it EXACTLY matched the Omron's results so I have confidence in its accuracy).
Attachments
Last edited: