my workout

R

retired_calpip

Guest
hey guys,

im 16; 90kgs and 6foot tall.
After getting a little bit overweight i decided to make my workout routine. I downloaded the navy seal program.
Physical Training(PT) Schedule - Level I (Mon/Wed/Fri)
Sets and Repetitions
WEEK #1: 4X15 PUSHUPS
4X20 SITUPS
3X3 PULL UPS
WEEK #2: 5X20 PUSHUPS
5X20 SITUPS
3X3 PULL UPS
WEEK #3,4: 5X25 PUSHUPS
5X25 SITUPS
3X4 PULL UPS
WEEK #5,6: 6X25 PUSHUPS
6X25 SITUPS
2X8 PULL UPS
WEEK #7,8: 6X30 PUSHUPS
6X30 SITUPS
2X10 PULL UPS
WEEK #9: 6X30 PUSHUPS
6X30 SITUPS
3X10 PULL UPS

Now over the past week (first week) i started off as the routine says but as time went on (4days) ive raised it to a Week 9 standard. I do 180pushups and 220situps a day. Am i overworking my body??? Ive lost a bit of weight around my chest and can see the top of my sixpack (2 top bits) forming/clearly visible. A weekago i couldnt see any sign of a sixpack but now, a week later, its starting. So in a week ive gone from Week 1 standard to Week 9standard, but i actually enjoy doing heaps of it. I just dont want to regret it with injury.

Advice,
Cal
 
You should train more movements or at least hand placement during these movements. I'd say you could overtrain if you do this everyday. I'd try for 4 days a week with varying hand placement.
 
...

yeh i do it everyday, but my body doesnt hurt.
Sorry, but what do u mean by hand placement?
 
Rubbish rubbish rubbish.

If you wanna get big and/or look good, which I presume you do as your writing in the bodybuilding section you gotta use large resistance.
Large, medium, small ressistance is relevant to your strength and how many reps you can do. your doing 25+reps, that would be considered a small resistance. you gotta be lifting medium/heavy = 8-12 reps to build muscle, and heavy = 2-6 reps to build strength.

you only working your chest, lats, biceps, triceps, and abs.
you also need to work you shoulders (front, side, rear), obliques (sides), lowerback, traps (upper back) legs (hams, quads, glutes, calfs, tibs).

http://www.exrx.net/Lists/WtMale.html

here is a map of the male body, click on a muscle and it will give you a long list of exercises for that muscle. write a program doing 2 exercises for each muscle per workout, use 1 exercise to work multiple muscle groups, i.e. squat works front and backs of legs, so squat and lunge will be your whole work out.

reps, to start off do 3 sets of 10-12 to get used to the program.
 
gymnasts don't touch weights and they're some of the strongest pound for pounders on earth...use different hand grips on pull ups, different hand positions for push ups is what he means...once you've leaned down to where you want then go the wts approach from manofkent
 
What are you talking about? gymnasts dont use weights? ha.
I know a fair few gymnasts all of which train not onlt with weights, but they train 1-3reps and keep it as explosive as possible, here are some refferences for you before you try and argue your point.


- Strength Training Fundamentals in Gymnastics Conditioning

you may like to read this


- The Ultimate Guide to Weight Training for Gymnastics

this is from

"The reason for the shift is that in order to achieve high levels of strength and power, the stimulus provided by body weight alone is not sufficient beyond a certain threshold. Using body weight as the stimulus is often too difficult and dangerous when weight training can easily and safely accommodate a higher load stimulus without subjecting the athlete to dangerous postures and risk of overuse injury."
 
olympic coach christopher sommer doesn't...maybe only if strength deficit is to great but no hypertrophy work is what i mean...everyone should read that 1st article it's great...found it a few yrs ago
 
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