10x5 chest press, every last rep of each set is almost failure
5x pullups to failure
10x5 shoulder press, every last rep of each set is almost failure
Tuesday: cycle 45 minutes about 12-13 mph (outside) 60 minutes walking
sprint 6x100m (running)
5x5 squats, every last rep of each set is almost failure
Thursday: 45 minutes cycling, 60 minutes of regular walking
Repeat monday + 60 minutes walking
Saturday: 6x 100 m sprint
Will I build muscle like this?
And I appreciate your concern about me being here too much etc but I'm aware of that so you don't have to tell me just ignore me if you're annoyed or anything
Last edited by Gadsie; 04-24-2012 at 05:50 AM.
Perseverance is not a long race; it is many short races one after the other.
I am a horse for a single harness, not cut out for tandem or teamwork; for well I know that in order to attain any definite goal, it is imperative that one person do the thinking and the commanding. Albert Einstein
i don't really think you're doing too much, but i agree that you shouldn't sprint and squat on the same day. the fact that you are doing that already tells me that you're not doing them correctly. sprinting wrecks my legs for the day; i can walk or do some light cycling, but no squatting. put the squats on your regular lifting days...it might add some time, but it gets you doing legs twice a week, and full-body workout days will leave you feeling amazing when you're done.
if you want to work some extra muscles on your sprint day, throw in some core work...planks, bear crawls, dragon flags, planche progressions, etc.
your moving slowly amounts are pretty good, as long as you're enjoying them. if you're doing them just to get exercise, that seems like a waste of time that could be used for having fun. but, i love bike rides and long walks with my dog, so i count them double as play and moving slowly.
Eat more if you want to put muscle, but the routine doesn't look bad for muscle-building. Check out Training Routines for some routines that are similar to what you're doing, and for some inspiration. Some bad-ass dudes on that forum. The forum is focused mostly on calisthenics, but you can do weights when you need to as well, and also throw on a weight vest when doing calisthenics for extra resistance but do NOT neglect the importance of REST and FOOD. Get plenty of both.
I rate your exercise routine four and a half whirlygigs.
You lousy kids! Get off my savannah!
If you body is handling the work then great. My big question is what are you doing for play?
Eating primal is not a diet, it is a way of life.
Don't forget to play!
Overall, it's not really too much. It's actually a lot less than the CW folks I know. But, I think it could do with some tweaking.
The following is how I'd change your workout. I didn't add walking in because I think you should be able to add that on whatever days you want without it messing up the rest of your routine. I also switched the two hard upper-body routines to a better two lower-body routines since your lower body will be able to handle the load and recuperate better.
As far as set/reps, I wouldn't do more than 3x5 or 5x5 for any given exercise.
Overhead press or pullups
Cycling if you enjoy it. Otherwise, I'd give the legs a good rest from the intensity of squats from the day before and just go walking.
Bench Press and pullups. I probably wouldn't do overhead press and bench press on the same day. That's a lot of stress on the shoulders.
Overhead press or pullups