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Started By
Message
OT workout kings: Routine advice
Posted on 9/10/14 at 3:39 pm
Posted on 9/10/14 at 3:39 pm
Ok, someone with some knowledge crank me out a routine please. Ive done strength training off and on for 10 years. Last two ive pretty much shelved it with work and kids taking over. In need of good set(s) that work well into a 30-45 minute window.
Side to this: My fricking legs kill me after some light workouts. Continue so the next day. Been doing some light cardio the last few weeks to kinda limber up for work. Been climbing a shitload as of late and its fricking hot outside.
Thanks
Side to this: My fricking legs kill me after some light workouts. Continue so the next day. Been doing some light cardio the last few weeks to kinda limber up for work. Been climbing a shitload as of late and its fricking hot outside.
Thanks
11
Posted on 9/10/14 at 3:40 pm to thejudge
quote:
crank me
i will do no such thing
Posted on 9/10/14 at 3:41 pm to thejudge
Posted on 9/10/14 at 3:42 pm to thejudge
Body Beast
Posted on 9/10/14 at 3:42 pm to thejudge
Posted on 9/10/14 at 4:13 pm to thejudge
Here are your options. Crossfit, any routine by Christian thibodeau, wendler 5/3/1, the cube or the juggernaut program.
Posted on 9/10/14 at 4:15 pm to thejudge
What are your goals?
Posted on 9/10/14 at 4:16 pm to thejudge
All I do are Jumping Jacks and I'm yolked.
Posted on 9/10/14 at 4:43 pm to Grizzley
Stronglifts 5x5
Posted on 9/10/14 at 4:55 pm to thejudge
Jumping jacks
Pull ups
Push ups
Squats (variations)
done
Pull ups
Push ups
Squats (variations)
done
Posted on 9/10/14 at 5:05 pm to thejudge
drink shakeology
do p90x
abs 7x a week
no red meat
OT FITNESS LOGIC
do p90x
abs 7x a week
no red meat
OT FITNESS LOGIC
Posted on 9/10/14 at 5:05 pm to rocket31
quote:
drink shakeology
do p90x
abs 7x a week
no red meat
OT FITNESS LOGIC
You bastard
Posted on 9/10/14 at 5:18 pm to SabiDojo
@ rocket 5x5 is the quickest and easiest!
Posted on 9/10/14 at 6:33 pm to DrTyger
quote:
What are your goals?
Just functional strength. Carry myweight well. Shed a few ppounds. Not looking for he man type stuff. I've always just heavy weight trained. Never functional.
I climb stairs/ladders for work in industry. Just tired of feeling like every trip to the top of the process units are miserable. Just want every day to suck less
Posted on 9/10/14 at 6:43 pm to rocket31
Eat Burger King and ice cream daily
Be born with good genes
Occasionally lift a weight
Worship Lebron James
Rocket31 logic
Be born with good genes
Occasionally lift a weight
Worship Lebron James
Rocket31 logic
Posted on 9/10/14 at 6:43 pm to DrTyger
Posted on 9/10/14 at 7:47 pm to lsucoonass
quote:
wendler 5/3/1
Do this. It's quick, you'll get stronger, and you can modify it to keep it interesting
This post was edited on 9/10/14 at 8:01 pm
Posted on 9/10/14 at 10:15 pm to LSUtiger17
quote:
wendler 5/3/1
Do this. It's quick, you'll get stronger, and you can modify it to keep it interesting
Thanks
Posted on 9/10/14 at 10:16 pm to thejudge
Uhh yea...goals might help a little.
Posted on 9/10/14 at 11:11 pm to thejudge
If you've been out of practice for a while, it is probably best to do something very simple at first and don't overtrain... if you push yourself to the point of excessive soreness before you've established working out as a habit, then the soreness is likely to make you skip or start half-assing your reps the next time you workout. Build slow and steady and slowly put more pressure on yourself to ramp things up.
A few compound exercises like this guy posted:
actually isn't bad for the first 2-4 weeks. Do something like that-- plus maybe shoulder/military press-- until you establish the workout habit and get a little bit of functional strength back in the weight room. I'd probably warm up on a bike for 5 mins instead of jumping jacks and would throw in a couple of ab / core exercises before the main lifts.
After a month or so, start incorporating a couple other lifts, like some form of curls, upright rows and deadlift. Or take on Wendler's program, which is actually conceptually similar to just doing a few compound exercises-- like those already mentioned-- but with an emphasis on lifting heavy for low reps and building strength.
Or, if your aims are more aesthetically driven, start shaping your workouts to be more fast-paced circuit type work with lighter weight-- or mix between light and heavy-- but with as little rest as possible. Or, do P90X or similar.
A few compound exercises like this guy posted:
quote:
Jumping jacks
Pull ups
Push ups
Squats (variations)
actually isn't bad for the first 2-4 weeks. Do something like that-- plus maybe shoulder/military press-- until you establish the workout habit and get a little bit of functional strength back in the weight room. I'd probably warm up on a bike for 5 mins instead of jumping jacks and would throw in a couple of ab / core exercises before the main lifts.
After a month or so, start incorporating a couple other lifts, like some form of curls, upright rows and deadlift. Or take on Wendler's program, which is actually conceptually similar to just doing a few compound exercises-- like those already mentioned-- but with an emphasis on lifting heavy for low reps and building strength.
Or, if your aims are more aesthetically driven, start shaping your workouts to be more fast-paced circuit type work with lighter weight-- or mix between light and heavy-- but with as little rest as possible. Or, do P90X or similar.
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