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vonfram88
Active member
4 sessions per week now. Was on twice per week maintenance training for most of the year.
Day 1: high bar squats, power cleans, high pull +/- banded box squats
Day 2: no lifting; practical pistol or shotgun practice, recovery on OTO vibration machine, stretching
Day 3: bench, upright row, ohp, seated row (sometimes substitute dips and bent over rows)
Day 4: no lifting; same activities as for Day 2 +/- horse bush riding
Day 5: high bar or front squat, high pulls, 3 position pulls, speed deadlifts with bands
Day 6: no lifting; same activities as day 2.
Day 7: restart at day 3.
Day 1: high bar squats, power cleans, high pull +/- banded box squats
Day 2: no lifting; practical pistol or shotgun practice, recovery on OTO vibration machine, stretching
Day 3: bench, upright row, ohp, seated row (sometimes substitute dips and bent over rows)
Day 4: no lifting; same activities as for Day 2 +/- horse bush riding
Day 5: high bar or front squat, high pulls, 3 position pulls, speed deadlifts with bands
Day 6: no lifting; same activities as day 2.
Day 7: restart at day 3.
spartacus
Well-known member
I do a 3 day split, one day off.
day 1 legs: Step ups, lunges or squats, leg extensions, leg curls, hypers, seated calfs, standing calfs.
day 2: military press, bench press, flies or dips, overhead tricep press or close gip bench, tricep extensions, situps or crunches
day 3: front lat pulldowns, cable rows, machine rows, dumbbell or barbell curls, reverse curls.
Walk 20-30min every day.
Sprints 1-2 times per week.
day 1 legs: Step ups, lunges or squats, leg extensions, leg curls, hypers, seated calfs, standing calfs.
day 2: military press, bench press, flies or dips, overhead tricep press or close gip bench, tricep extensions, situps or crunches
day 3: front lat pulldowns, cable rows, machine rows, dumbbell or barbell curls, reverse curls.
Walk 20-30min every day.
Sprints 1-2 times per week.
vonfram88
Active member
Good move. That's why we have cars. I try not walk more than 20 to 30 metres either.
Fister Roboto
Irish Kunce
This week's training hasn't even started. Was at a festival Fri, Sat and Sun and I am still completely wiped.
Had to take Monday and Tuesday off work.
Had to take Monday and Tuesday off work.
Monday: AM - 5.5km run
PM - Strength (A) - Squat, Bench, Deadlift, Dips
Tuesday: Boxing 30mins
Wednesday: Am - 5.5km run
PM - Strength (B)- Squat, Shoulder Press, Row, Chinups
Thursday: Hill Sprints
Friday: Bas Rutten All round workout
Saturday: Am - All terrain run 4km (Off road with lots of hills)
PM - Strength (A) - Squat, Bench, Dead Lift, Dips
Rotate strength A and B the following weeks.
PM - Strength (A) - Squat, Bench, Deadlift, Dips
Tuesday: Boxing 30mins
Wednesday: Am - 5.5km run
PM - Strength (B)- Squat, Shoulder Press, Row, Chinups
Thursday: Hill Sprints
Friday: Bas Rutten All round workout
Saturday: Am - All terrain run 4km (Off road with lots of hills)
PM - Strength (A) - Squat, Bench, Dead Lift, Dips
Rotate strength A and B the following weeks.
jj80
Member
I am doing basically this. Good workout and I like the reduced frequency for injury avoidance now I'm recovering from one.
Rugby88
I have Ep1c Calendar kunce
Planned training this week is -
Monday - Cardio
Tuesday - Back/Cardio
Wednesday - Chest/cardio AM - CARDIO PM
Thursday - Cardio (AM and PM
Friday - Cardio (AM and PM)
Saturday - Legs/Cardio AM - Shoulders/cardio PM
Sunday - Arms/Cardio AM - Cardio PM
*** Was going to train (weights) today/tomorrow but I am needing to focus more on cardio for the next couple of days just to get things moving with my weight.
*** Will try and start training somethings twice a week which I think need more focus
Monday - Cardio
Tuesday - Back/Cardio
Wednesday - Chest/cardio AM - CARDIO PM
Thursday - Cardio (AM and PM
Friday - Cardio (AM and PM)
Saturday - Legs/Cardio AM - Shoulders/cardio PM
Sunday - Arms/Cardio AM - Cardio PM
*** Was going to train (weights) today/tomorrow but I am needing to focus more on cardio for the next couple of days just to get things moving with my weight.
*** Will try and start training somethings twice a week which I think need more focus
El Testicle
Goat that feeling
Mon - chest
Tues - chest
Wed - chest
Thurs - chest
Fri - chest
Sat- chest
Sun - curls
Tues - chest
Wed - chest
Thurs - chest
Fri - chest
Sat- chest
Sun - curls
steveP
Well-known member
^^^ Getting ready for festival season I see.
Trying a new 5-day split routine this week. Each workout takes about an hour. No cardio at the moment.
Mon: Full body.
Tue: Quads/Glutes.
Wed: Back, Traps, Abs.
Thu: Chest, Shoulders.
Fri: Hamstrings, Calves.
Sat: Biceps, Triceps, Forearms.
Sun: Rest.
Trying a new 5-day split routine this week. Each workout takes about an hour. No cardio at the moment.
Mon: Full body.
Tue: Quads/Glutes.
Wed: Back, Traps, Abs.
Thu: Chest, Shoulders.
Fri: Hamstrings, Calves.
Sat: Biceps, Triceps, Forearms.
Sun: Rest.
Sandin Face
Member
My general plan - subject to variation depending on other obligations, and how I feel:
Saturday or Sunday - heavy squats and bench, chin-ups
Tuesday - arms, shoulders
Thursday - front squats, volume &/or incline bench, chin-ups
Saturday or Sunday - heavy squats and bench, chin-ups
Tuesday - arms, shoulders
Thursday - front squats, volume &/or incline bench, chin-ups