Rate my workout?!
Question: Rate my workout!?
I am 6'3" 210 lbs, eating a 2200 cal/ day diet of lean meats and veggies and a lesser percentage of other stuff!. I try to follow the crossfit nutrition guidelines, even though I don't do crossfit at this time!.
The workout:
Monday and Friday (alternating with the Wednesday schedule)
squats, pull ups, lunges, rev!. grip pull ups, EZ curls
Wednesday: Bench Press, Military Press, dumbell bench, skull crushers, heavy bag work (3x 2 minute rounds)
Those are the weight days!. On Tuesday and Thursday I do cardio:
1!.5 hour bike ride in the mornings!. Good trail with a lot of hills for about 1/3 of the ride!.
19 minutes of interval sprints later in the day!.
Bar pushups (you know those push up bars!? Those things)
3x 50 crunches, 3x 50 leg lifts, 3x 50 back extensions
good mornings (for low back strength)
heavy bag with kicks (I do MMA so need the bag work) 3x2 minues of kicks!.Www@Answer-Health@Com
The workout:
Monday and Friday (alternating with the Wednesday schedule)
squats, pull ups, lunges, rev!. grip pull ups, EZ curls
Wednesday: Bench Press, Military Press, dumbell bench, skull crushers, heavy bag work (3x 2 minute rounds)
Those are the weight days!. On Tuesday and Thursday I do cardio:
1!.5 hour bike ride in the mornings!. Good trail with a lot of hills for about 1/3 of the ride!.
19 minutes of interval sprints later in the day!.
Bar pushups (you know those push up bars!? Those things)
3x 50 crunches, 3x 50 leg lifts, 3x 50 back extensions
good mornings (for low back strength)
heavy bag with kicks (I do MMA so need the bag work) 3x2 minues of kicks!.Www@Answer-Health@Com
Answers:
Looks alright to me except two things that stood out immediatly!.
Get rid of the Curls, your already doing pull ups!. Instead of curls, put in either a dumbell or barbell row!. They are amazing for back development!.
I recommend dumbell as it will work your biceps as well!.
You dont have much lat or back work besides pullups, so add dumbell rows!.
The other thing, lose the good mornings!.
People will tell you they are bad for you back, and this is a lie, they are great for your back!. HOWEVER--> if performed incorreclty they are terrible for you and are difficult to perform correctly especially with higher weights!.
Deadlifts will serve you better for your lower back as well as over all strength than good mornings!.
Start light and work your way up, watch some videos on deadlifting, just go to youtube, they are very much superior to most upper body exersises!.Www@Answer-Health@Com
Get rid of the Curls, your already doing pull ups!. Instead of curls, put in either a dumbell or barbell row!. They are amazing for back development!.
I recommend dumbell as it will work your biceps as well!.
You dont have much lat or back work besides pullups, so add dumbell rows!.
The other thing, lose the good mornings!.
People will tell you they are bad for you back, and this is a lie, they are great for your back!. HOWEVER--> if performed incorreclty they are terrible for you and are difficult to perform correctly especially with higher weights!.
Deadlifts will serve you better for your lower back as well as over all strength than good mornings!.
Start light and work your way up, watch some videos on deadlifting, just go to youtube, they are very much superior to most upper body exersises!.Www@Answer-Health@Com
this is an excellent work out for cardio and staying the same without gain!. but if you want to get bigger you have to start benching more until you get to three hundred pounds!.!. but a tip if you reach three hundreed!. never start off on a weigh like that start at one fifty and work your way up in steps to the three hundred !. you will lose fat and put on muscle and get bigger!. ok gilermo!.Www@Answer-Health@Com
prdy hawt!. wanna north south!?
try and pull an arm bar and I'll get you in a rear naked choke!.!.!.
TAPOUT!
Sounds like you know what works!.
Do you do 15 min of cardio pre weights!? Studies show if so you lift better and keep your heart going so you burn more fat lfor a longer time this way!. Also stretch after weights not before!.!.!.!.but I am sure you knew that already!.Www@Answer-Health@Com
try and pull an arm bar and I'll get you in a rear naked choke!.!.!.
TAPOUT!
Sounds like you know what works!.
Do you do 15 min of cardio pre weights!? Studies show if so you lift better and keep your heart going so you burn more fat lfor a longer time this way!. Also stretch after weights not before!.!.!.!.but I am sure you knew that already!.Www@Answer-Health@Com
you sound busy!Www@Answer-Health@Com
so athletic!.!.i wish i was like you,then i woudnt have to battle with my weight at all!.!.Www@Answer-Health@Com
Its a good all-around workout!.
Throw in a strong lift maybe on M/F like a deadlift for a back workout!. It also puts isometric strain on your biceps so its a win-win!. Just make sure your form is strong!.
Also, skull crushers are a good isolation exercise for the triceps but they tend to only hit the long head of the muscle!. There's still the medial and lateral heads to worry about! Maybe insert a close grip bench press to hit both the lateral and long heads, or a rope pulldown to hit the medial head!.
I love the MMA work!. I used to box and nothing really gets the heartrate up while working the muscles quite like hitting a bag for a while!.Www@Answer-Health@Com
Throw in a strong lift maybe on M/F like a deadlift for a back workout!. It also puts isometric strain on your biceps so its a win-win!. Just make sure your form is strong!.
Also, skull crushers are a good isolation exercise for the triceps but they tend to only hit the long head of the muscle!. There's still the medial and lateral heads to worry about! Maybe insert a close grip bench press to hit both the lateral and long heads, or a rope pulldown to hit the medial head!.
I love the MMA work!. I used to box and nothing really gets the heartrate up while working the muscles quite like hitting a bag for a while!.Www@Answer-Health@Com