Calvinball wrote: ↑Thu Mar 08, 2018 7:32 pm
Alright, so my three base workouts:
1. Back/bicep: 10 minute doing ladders on the treadmill to warm up, usually ends up being a mile and a half or so. Then I do deads. 4 sets, usually one warmup at 135, then either my heaviest (255 currently) followed by 225 or vice versa, depending on how I feel. Then I’ll do another at 225 to end.
I often do supersets with the deads since I’m not really hitting biceps doing deadlifts, so I feel like it isn’t affecting the deads.
After that, I superset back and bicep stuff, I have a bunch that I mix and match. I usually get in 2-3 supersets where I do three sets of increasing weight, shooting for twelve reps.
I personally like starting with pull-ups before deads, but if you don't do pull-ups, then starting with deads is good. Do you use a mixed grip on your deadlifts? If so, I would avoid doing biceps superset with them since the underhand gripped arm is already at risk of biceps tear when lifting like that. If you do a double-overhand, then superset away.
My qualm with supersetting the rest of your workout with biceps is that your biceps assist in all your pulling back movements, so if they're fatigued between each set, you aren't working your back as hard as possible.
My suggestion if you need to superset for time constraints would be to mix chest and back and superset them. As antagonistic muscle groups working one between the other won't hurt your performance as much as supersetting with an assisting muscle group.
Then just do a bi/tri superset day.
Calvinball wrote: ↑Thu Mar 08, 2018 7:32 pm
2. Leg day. I do 20 minutes on the treadmill, with the majority with the incline at 12. I alternate running and walking and usually hit around 800 feet climbed.
Then I squat. 4 sets done the same way I do deads.
After that one or two supersets on the machines. I pair the hip inductor/adductor, and the leg extensions/curls. I usually hit abs at the end of leg day and do twisty crunches on an incline.
This looks good. I'd add some calves personally, but if you aren't worried about adding size to them then keep doing what you're doing. If you want to add size. Do both standing and seated/donkey(leg press machine) calve raises. Alternate the seated and donkey each week. 3 sets each 15-20 reps.
Calvinball wrote: ↑Thu Mar 08, 2018 7:32 pm
3. Chest/triceps. I start out on the treadmill doing intervals for ten minutes, usually ends up being a mile and a half as well. These days I switch between 8 and 10.5 for the speeds.
Then I bench, four sets like the deads/bench. I don’t superset cause I found that doing so with a tricep exercise was really impacting my bench.
After that, supersets of chest/tricep.
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Same critique here as for back/bis. You already noticed this on your bench press though.
Calvinball wrote: ↑Thu Mar 08, 2018 7:32 pm
If I get other days in, it depends on the weather. Fourth day will be a run outside of it’s nice. If not I do 5k on the treadmill then shoulders superset with whichever arm group is feeling like it needs it.
If I get a fifth day, it’ll be shoulders/arms if I only went for a run, if I already did that then I’ll repeat one of the core three days.
Sent from the Beer Depository
Other general advice is to do pattern specific warm ups, and save your cardio "warm-up" for after your lift to burn some body fat after lifting.
for best results.
I forgot you're deployed right now. How long are you out there for? If getting a scale is too much of a hassle, just try to make an effort to start grabbing twice as much meat at every meal as you are low, cut back on fats and processed carbs and fill up with veggies instead.
ready.