SGT Rocket
Practically Family
- Messages
- 600
- Location
- Twin Cities, Minn
My workout regimen
Hi All,
I've noticed lots of people posting their workout regimen, so I thought I would post mine as well. If there are any suggestions as to how I can improve it, please let me know.
Work out regimen:
Day 1: Chest, Triceps, Shoulders
a) Pushups
Set 1: 2min as many as I can do
Set 2: 20
Set 3: 20
I was doing pyramid sets with my pushups, but they take so long and I would be too wasted before going into my bench.
b) Bench press
Set 1: 115 lbs x 12 reps
Set 2: 115 lbs x 12 reps
Set 3: 115 lbs x 12 reps
After I get 12 reps at each set, I move up ten pounds. I was doing about 175 lbs on bench until I had to take some time off. I has a piece of skin cancer removed from my head. The scar is under my hair so it’s not noticeable. But, it did take me out the workout game for a while.
c) Assisted Dips
Set 1: As many as I can do
Set 2: As many as I can do
Set 3: As many as I can do
d) Peck-deck-fly
Set 1: Weight varies, depending on how I’m feeling that day x 15 reps
Set 2: Weight varies, depending on how I’m feeling that day x 15 reps
Set 3: Weight varies, depending on how I’m feeling that day x 15 reps
e) Overhead Dumbbell Lift (for triceps)
Set 1: 35lbs x 12 reps
Set 2: 35lbs x 12 reps
Set 3: 35lbs x 10 reps
f) Lat Pull-down
Set 1: #6 on machine x 12 reps
Set 2: #6 on machine x 10 reps
Set3: #6 on machine x 10 reps or 8 reps depending on how tired I am
Shoulders, same day:
g) Military press
Set 1: 115 lbs x 12 to 15 reps
Set 2: 115 lbs x 12 to 10 reps
Set 3: 115 lbs x 10 to 18 reps
h) Upright Rows
Set 1: 45 to 55 lbs depending on how I’m feeling, 10 to 12 reps
Set 2: 45 to 55 lbs depending on how I’m feeling, 10 to 12 reps
Set 3: 45 to 55 lbs depending on how I’m feeling, 10 to 12 reps
i) Weird shoulder machine that I don’t know the name of
Set 1: #5 at 10 to 12 reps
Set 2: #5 at 10 to 12 reps
Set3: #5 at 10 to 12 reps
Day 2:
a) Four mile run
Day 3: Back and Biceps
a) Lat Pull-down, wide arm
Set 1: 110 lbs (or #11 on the machine) x 12 reps
Set2: 110 lbs (or #11 on the machine) x 10 reps
Set3: 110 lbs (or #11 on the machine) x 10 reps
Again, increase weight by 10 lbs after I get to 12 reps of each.
I’m thinking about adding assisted pull-ups here, but I haven’t made the switch yet. I’ll probably begin it within the next two weeks.
b) Lat Pull-down, close arm grip
Set 1: 140 lbs x 12 reps
Set 2: 140 lbs x 12 reps
Set 3: 140 lbs x 12 reps
c) Cable Rows
Set 1: #8 x 12 reps
Set 2: #8 x 10 reps
Set 3: #8 x 10 reps
For some reason I haven’t made much headway on this exercise.
d) Roman Chair (for lower back)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
e) Strait bar biceps curl
Set 1: 45 lbs x 12 reps
Set 2: 45 lbs x 10 reps
Set 3: 45 lbs x 10 reps
f) Biceps curl with the non-strait bar (looks like a “W”)
Set 1: 45 lbs x 12 reps
Set 2: 45 lbs x 12 reps
Set 3: 45 lbs x 12 reps
Next workout I’ll move up to the 55 lbs bar
g) Biceps curl with dumbbells
Set 1: 25 lbs x 12 reps
Set 2: 25 lbs x 12 reps
Set 3: 25 lbs x 12 reps
I’ll probably keep these weights the same because I’m much too beat by this point to really push it.
h) Sit-ups
Set 1: Maximum number in 2 minutes
Set 2: 60
Set 3: 60
i) Flutter kicks
Set 1: 30 reps, four count flutter kick
Set 2: 30 reps, four count flutter kick
Set 3: 30 reps, four count flutter kick
Day 4:
Run 4 miles
Day 5:
Start over with Day 1 routine.
During the winter here in Minnesota, I try to run at an indoor track. If I don’t have time to make it to the track I rotate between an hour on the Stair Master and an hour on the treadmill. I try to keep the treadmill on at least a 2% grade because it’s supposed to simulate actual running. I don’t find this to be true, however. My first two mile run after training a few weeks on the Stair Master/treadmill and I can feel my run time slipping and my breathing is much more labored.
I’ve been thinking about what I can do to improve my running. I’ve toyed with the idea lunges, body weight squats, etc... But I don’t know. My goal is to run as fast as I can for two miles. I’m worried about putting on any extra mass around my legs. Any suggestions I would be grateful for.
Hi All,
I've noticed lots of people posting their workout regimen, so I thought I would post mine as well. If there are any suggestions as to how I can improve it, please let me know.
Work out regimen:
Day 1: Chest, Triceps, Shoulders
a) Pushups
Set 1: 2min as many as I can do
Set 2: 20
Set 3: 20
I was doing pyramid sets with my pushups, but they take so long and I would be too wasted before going into my bench.
b) Bench press
Set 1: 115 lbs x 12 reps
Set 2: 115 lbs x 12 reps
Set 3: 115 lbs x 12 reps
After I get 12 reps at each set, I move up ten pounds. I was doing about 175 lbs on bench until I had to take some time off. I has a piece of skin cancer removed from my head. The scar is under my hair so it’s not noticeable. But, it did take me out the workout game for a while.
c) Assisted Dips
Set 1: As many as I can do
Set 2: As many as I can do
Set 3: As many as I can do
d) Peck-deck-fly
Set 1: Weight varies, depending on how I’m feeling that day x 15 reps
Set 2: Weight varies, depending on how I’m feeling that day x 15 reps
Set 3: Weight varies, depending on how I’m feeling that day x 15 reps
e) Overhead Dumbbell Lift (for triceps)
Set 1: 35lbs x 12 reps
Set 2: 35lbs x 12 reps
Set 3: 35lbs x 10 reps
f) Lat Pull-down
Set 1: #6 on machine x 12 reps
Set 2: #6 on machine x 10 reps
Set3: #6 on machine x 10 reps or 8 reps depending on how tired I am
Shoulders, same day:
g) Military press
Set 1: 115 lbs x 12 to 15 reps
Set 2: 115 lbs x 12 to 10 reps
Set 3: 115 lbs x 10 to 18 reps
h) Upright Rows
Set 1: 45 to 55 lbs depending on how I’m feeling, 10 to 12 reps
Set 2: 45 to 55 lbs depending on how I’m feeling, 10 to 12 reps
Set 3: 45 to 55 lbs depending on how I’m feeling, 10 to 12 reps
i) Weird shoulder machine that I don’t know the name of
Set 1: #5 at 10 to 12 reps
Set 2: #5 at 10 to 12 reps
Set3: #5 at 10 to 12 reps
Day 2:
a) Four mile run
Day 3: Back and Biceps
a) Lat Pull-down, wide arm
Set 1: 110 lbs (or #11 on the machine) x 12 reps
Set2: 110 lbs (or #11 on the machine) x 10 reps
Set3: 110 lbs (or #11 on the machine) x 10 reps
Again, increase weight by 10 lbs after I get to 12 reps of each.
I’m thinking about adding assisted pull-ups here, but I haven’t made the switch yet. I’ll probably begin it within the next two weeks.
b) Lat Pull-down, close arm grip
Set 1: 140 lbs x 12 reps
Set 2: 140 lbs x 12 reps
Set 3: 140 lbs x 12 reps
c) Cable Rows
Set 1: #8 x 12 reps
Set 2: #8 x 10 reps
Set 3: #8 x 10 reps
For some reason I haven’t made much headway on this exercise.
d) Roman Chair (for lower back)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
e) Strait bar biceps curl
Set 1: 45 lbs x 12 reps
Set 2: 45 lbs x 10 reps
Set 3: 45 lbs x 10 reps
f) Biceps curl with the non-strait bar (looks like a “W”)
Set 1: 45 lbs x 12 reps
Set 2: 45 lbs x 12 reps
Set 3: 45 lbs x 12 reps
Next workout I’ll move up to the 55 lbs bar
g) Biceps curl with dumbbells
Set 1: 25 lbs x 12 reps
Set 2: 25 lbs x 12 reps
Set 3: 25 lbs x 12 reps
I’ll probably keep these weights the same because I’m much too beat by this point to really push it.
h) Sit-ups
Set 1: Maximum number in 2 minutes
Set 2: 60
Set 3: 60
i) Flutter kicks
Set 1: 30 reps, four count flutter kick
Set 2: 30 reps, four count flutter kick
Set 3: 30 reps, four count flutter kick
Day 4:
Run 4 miles
Day 5:
Start over with Day 1 routine.
During the winter here in Minnesota, I try to run at an indoor track. If I don’t have time to make it to the track I rotate between an hour on the Stair Master and an hour on the treadmill. I try to keep the treadmill on at least a 2% grade because it’s supposed to simulate actual running. I don’t find this to be true, however. My first two mile run after training a few weeks on the Stair Master/treadmill and I can feel my run time slipping and my breathing is much more labored.
I’ve been thinking about what I can do to improve my running. I’ve toyed with the idea lunges, body weight squats, etc... But I don’t know. My goal is to run as fast as I can for two miles. I’m worried about putting on any extra mass around my legs. Any suggestions I would be grateful for.