Goals: Increase strength, endurance, and overall fitness. Aesthetics isn't the main goal and the workout is not designed with building muscle in mind. However, I'm sure that with proper diet the two goals aren't mutually exclusive.
About me: I'm 5'11, 155lbs, 13-14% bodyfat, been working out on and off for a year, so I definitely count myself as a beginner although I played a lot of sports back in high school and I am familiar with the theory behind strength training. The only reason I haven't been working out more consistently is lack of willpower, and now I intend to get over that.
I've been consistently running three times a week (3mi, 5mi, and 6mi) for two months and cleaned up my diet, lost 7lbs and went from 16% bodyfat to about 13.5% bodyfat, with some muscle loss as I wasn't eating enough to compensate. I was skinny fat before, now I'm just skinny.
I know what you're going to say, I should get started on the Rippetoe and eat like warboss alex, but I'm not desperate to pack on muscle and I want gains in endurance too as I'd like to start doing triathlons. So here's what I'm planning on doing:
THE WORKOUTS:
These are loosely based on the "navy seal workout". I added deadlifts in there because I think that with a low enough rep range deadlifts are the most effective exercise to build strength.
Workout A
Superset (3 sets):
-Weighted Push-ups with grip change, 25 reps per set
-Pull-up/Chin-up superset, maximum reps
-Weighted sit-ups, 20 reps per set
Workout B
-Push press with deep squat, 5 reps per set (3 sets)
-Deadlift, 5 reps per set (3 sets)
SCHEDULE
Mondays
-Workout B
Tuesdays
-Workout A
Wednesdays
-5K run
-Workout B
Thursdays
-Workout A
Fridays
-7.5K run
-Workout B
Saturdays
-Workout A
Sundays
-10K run
Explanation of the exercises
---------------------------
Weighted push-up with grip change: Start with hands in diamond shape, thumbs touching (triceps push-up). Perform maximum reps without compromising form. Go to rest position and widen grip to normal grip. Perform maximum reps again without compromising form. Widen grip to wide grip. Perform maximum reps.
Pull-up/Chin-up superset: Perform as many pull-ups as possible without compromising form. Taking no rest time, perform as many chin-ups (palms facing you) as possible.
Push press with deep squat: Start with a deep front squat, and as you come up press the bar (or dumbbells) up overhead until elbows are fully extended (but not locked).
What do you think? Will I achieve my goals with this routine provided that I eat enough quality foods?
About me: I'm 5'11, 155lbs, 13-14% bodyfat, been working out on and off for a year, so I definitely count myself as a beginner although I played a lot of sports back in high school and I am familiar with the theory behind strength training. The only reason I haven't been working out more consistently is lack of willpower, and now I intend to get over that.
I've been consistently running three times a week (3mi, 5mi, and 6mi) for two months and cleaned up my diet, lost 7lbs and went from 16% bodyfat to about 13.5% bodyfat, with some muscle loss as I wasn't eating enough to compensate. I was skinny fat before, now I'm just skinny.
I know what you're going to say, I should get started on the Rippetoe and eat like warboss alex, but I'm not desperate to pack on muscle and I want gains in endurance too as I'd like to start doing triathlons. So here's what I'm planning on doing:
THE WORKOUTS:
These are loosely based on the "navy seal workout". I added deadlifts in there because I think that with a low enough rep range deadlifts are the most effective exercise to build strength.
Workout A
Superset (3 sets):
-Weighted Push-ups with grip change, 25 reps per set
-Pull-up/Chin-up superset, maximum reps
-Weighted sit-ups, 20 reps per set
Workout B
-Push press with deep squat, 5 reps per set (3 sets)
-Deadlift, 5 reps per set (3 sets)
SCHEDULE
Mondays
-Workout B
Tuesdays
-Workout A
Wednesdays
-5K run
-Workout B
Thursdays
-Workout A
Fridays
-7.5K run
-Workout B
Saturdays
-Workout A
Sundays
-10K run
Explanation of the exercises
---------------------------
Weighted push-up with grip change: Start with hands in diamond shape, thumbs touching (triceps push-up). Perform maximum reps without compromising form. Go to rest position and widen grip to normal grip. Perform maximum reps again without compromising form. Widen grip to wide grip. Perform maximum reps.
Pull-up/Chin-up superset: Perform as many pull-ups as possible without compromising form. Taking no rest time, perform as many chin-ups (palms facing you) as possible.
Push press with deep squat: Start with a deep front squat, and as you come up press the bar (or dumbbells) up overhead until elbows are fully extended (but not locked).
What do you think? Will I achieve my goals with this routine provided that I eat enough quality foods?
