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Looking for some insight

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Looking for some insight

Post by Cruce on Tue Jan 29, 2013 5:32 pm

I'm looking for opinions and ideas for my workout: what I can do differently and/or add to mix it up. I'd like to keep it without any equipment.
Its:
Chest and back
Pushups 3 x 20
Wide pushups 3 x 15
Burpees 15
Mtn climbers 20
Diagonal push ups 3 x 8
Diamond push ups 3 x 6
Pendulums (on my back, legs in air, down side to side) 3 x 15
Around the worlds (on back, legs to ground in a circle) 3 x 10

Shoulders and arms
Hammer grip pull ups 3 x 8
Crucifix push ups 3 x 15
Wide grip pull ups 3 x 6
Lat push ups -hands by lats 3 x 8
Burpees 15
Mtn climbers 20
V crunches (laying down toes up shoulders up shoulders and legs in and out) 3 x 20
Side crunches (3 x 20)

Its part of my workout (I practice combatives -alot of upper body striking) on a BOB and then do this after and noticed my body getting really tired after 9 days in 2 weeks. I've thought about splitting the workouts up into four days/wk (2 upper body, 1 ab, 1 cardio) but haven't had the chance to experiment yet. I do it as a circuit to get some cardio in as well.
Thanks!

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Re: Looking for some insight

Post by Rix on Tue Jan 29, 2013 6:09 pm

Wehay, another fighter/Martial Artist. You should look up Funk Roberts on youtube, he gives some good MMA workouts. you have a BOB? :D thats cool, i would like one of them. You could try 3days on 1 day off; Full Body BW strength, Cardio, Circuit, Rest. You should definitely get some plyometrics in aswell :). Or you could do A 4 workouts per week. Push BW Strength, Cardio/Circuit & BOB, Pull BW strength, Cardio/Circuit & BOB.


Last edited by Rixstar on Tue Jan 29, 2013 6:52 pm; edited 2 times in total
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Re: Looking for some insight

Post by Iliander on Tue Jan 29, 2013 6:24 pm

Welcome Cruce!

Cruce wrote:Chest and back
Pushups 3 x 20
Wide pushups 3 x 15
Burpees 15
Mtn climbers 20
Diagonal push ups 3 x 8
Diamond push ups 3 x 6
Pendulums (on my back, legs in air, down side to side) 3 x 15
Around the worlds (on back, legs to ground in a circle) 3 x 10
1. You should start with wide push-ups if you want to target the chest. By pre-fatiguing the chest your next exercises will primarily work your chest, due to it reaching failure before anything else.

2. Diamond push-ups put more stress on the triceps, therefore I don't see why one would incorporate it into a chest workout.

3. Downwards (pull-ups) and backwards (rows) pulling are necessary for the back.

Shoulders and arms
Hammer grip pull ups 3 x 8
Crucifix push ups 3 x 15
Wide grip pull ups 3 x 6
Lat push ups -hands by lats 3 x 8
Burpees 15
Mtn climbers 20
V crunches (laying down toes up shoulders up shoulders and legs in and out) 3 x 20
Side crunches (3 x 20)
1. Do your pull-ups with an underhand grip to better target the biceps.

2. Wide grip pull-ups can be used as a good lat isolation exercise, they aren't a good arm exercise though.

3. The crucifix push-ups and modified hip push-ups only really work the front delts. You'll need upwards pressing (handstand push-ups, pike push-ups, etc.) to target the side delts effectively. And some wide grip rows to target the rear delts.
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Re: Looking for some insight

Post by itlives on Tue Jan 29, 2013 7:55 pm

Glad you jumped right in and started a log!
What kind of format are you doing these in? I notice most are 3 x 20 or such. But, you get to the burpees and mountain climbers and I only see 1 set.

Do you do all three sets of one exercise before moving on to the next?
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Re: Looking for some insight

Post by Rastaman on Tue Jan 29, 2013 9:07 pm

Welcome Cruce!
As itlives said, it's good to see you jump straight in and start a log.

Iliander, diamond Pushups are a great chest exercise and I don't see why you would leave them out.

Yes they do put more stress on the triceps, but they also put more stress on the chest as well, when compared to wide pushups.

You feel a stretch with wide Pushups, but diamond Pushups activate more of the chest, imo.
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Re: Looking for some insight

Post by itlives on Tue Jan 29, 2013 11:25 pm

Actually, this is not in the workout log forum. Cruce, if you want it to be moved, the Admins (Davecyco or Cheesedog) can do that for you. You can rename it by editing the first post.
OR, you could start a log in that forum - probably easier :)
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Re: Looking for some insight

Post by Iliander on Wed Jan 30, 2013 5:49 am

Rastaman wrote:Iliander, diamond Pushups are a great chest exercise and I don't see why you would leave them out.

Yes they do put more stress on the triceps, but they also put more stress on the chest as well, when compared to wide pushups.

You feel a stretch with wide Pushups, but diamond Pushups activate more of the chest, imo.
I know, the chest is under more constant tension. But imo it's dangerous to use it in a chest workout because of the triceps.
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Re: Looking for some insight

Post by Dave on Wed Jan 30, 2013 5:54 am

itlives wrote:Actually, this is not in the workout log forum. Cruce, if you want it to be moved, the Admins (Davecyco or Cheesedog) can do that for you. You can rename it by editing the first post.

Good news Mike, scroll to the bottom of the page and look at "Quick Mod tools" :eyebrows: THE POWER IS YOURS :zerk:

OR, you could start a log in that forum - probably easier :)

That's probably what he'd do; I don't think this thread was meant to be a log.
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Re: Looking for some insight

Post by itlives on Wed Jan 30, 2013 9:12 am

Dave.cyco wrote:
Good news Mike, scroll to the bottom of the page and look at "Quick Mod tools" :eyebrows: THE POWER IS YOURS :zerk:

I've got powers I didn't even know about! :scaredy:

What do they say "With great power comes GREAT POWER!" or something like that :no:
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Re: Looking for some insight

Post by Dave on Wed Jan 30, 2013 4:17 pm

I think it's "Absolute power is awesome, now bring me some food".
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Re: Looking for some insight

Post by CheesedogTheFirst on Thu Jan 31, 2013 1:07 am

When do you work legs and posterior chain? If you want to hit hard you need more than just upper body work.
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Re: Looking for some insight

Post by Journeyman on Thu Jan 31, 2013 4:04 pm

^ That. OP doesn't have anything listed for legs/low back.
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Re: Looking for some insight

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