My workout

rEdShawks · 05-28-2008, 11:19 PM

I hope no one minds me posting my work out schedule, i hope it can help people and people can help critique it and help me. I am not training to be an ultimate fighter, my main goals are fitness/conditioning , improving my running (5k/10k), and sharpening up my upper body, i am on the light side 150 pounds so i actually prefer not to loose weight, and maybe gain weight (which i doubt will happen with running 5x a week) any thoughtful critique is welcomed

RUNNING
5x a week running with total mileage going from 20-30. long runs dont exceed 10 miles, usually 7-9 (i know thats barely considered long)
1 day out of the 5 is speed training including fartlek/hills/tempo runs/half milers/quarter milers and others. My 2 days off are after 3 days of consecutive workouts

Upper Body

Swimming 3x a week (not intense but a decent workout)
Every other day i alternate between push ups and pull ups
PUSHUPS- i can only do 30 pushups without a stop so i do one set of 18 15 7 with 10s rest between each then throughout the day i do the same set twice one with wide push ups (or feet on chair) and one with hands close together

On days i dont do pushups i do pullups

I have been following this routine for 4 weeks so far and am curious what other people think of it and any critique that could help me out.
i know im not going to be a bodybuilder and thats fine, all i want is a slightly muscular upper body , able to do fast 5/10k's and be overall fit

so.....?

vince89 · 05-29-2008, 07:46 AM

Yeh youre not gonna gain weight with all that running.

If you want to bulk up a bit spend a few months focusing more on that then get back to the running.

Ian Coe · 05-29-2008, 08:18 AM

IMO drop some longer runs, keep one long run (7-9 milers), and do some 400s, 800's and 5k fast tempo a bit more often.

Calories out will be less=easier to put on some weight, stress and time will be less (based on volume not individual training sessions), you'll have more time to do upperbody work without being as fucked (although I expect dying after a 5k) and then you can work more on your speed aspect.

Try some downhill runs and up hill sprint sessions as well. Your 'hills' session could be anything without more information. It could be muscle conditoning, anaerobic work etc (I count steep hill running as anaerobic work, downhill as speed work due to the very nature of the exercises).

That's still 5 sessions on your legs easily.

edit- regarding the press ups.

Make up your mind, are you going for volume or 2 seperate work outs.
What you're doing is a work not, not volume work for a day

What back work are you doing?
You need to do something for your quads. Doing hill runs isn't enough IMO. Hamstrings take a pounding during a run and if your quads are weak you're asking for a injury.

Core work?

rEdShawks · 05-29-2008, 01:12 PM

Quote:

Originally Posted by Ian Coe

regarding the press ups.

Make up your mind, are you going for volume or 2 seperate work outs.
What you're doing is a work not, not volume work for a day

by press ups im guessing u mean pushups. I recently bought the perfect pushup and it has some training guide and thats the one ive been following, whihc i think works on volume of pushups , not sure though, whats a "work not: u mean workout? i dont see a point of 2 seperate work outs, explain more please

Quote:

Originally Posted by Ian Coe

What back work are you doing?
You need to do something for your quads. Doing hill runs isn't enough IMO. Hamstrings take a pounding during a run and if your quads are weak you're asking for a injury.

Core work?

any back/core/ quads exercises that i can do while either running, or with body resistence, i really dont like weights or going to a gym, and just want to be "even" and not have any injuries

thankyou

**Cap'n** · 05-29-2008, 01:23 PM

Quote:

Originally Posted by rEdShawks

i really dont like weights or going to a gym

rEdShawks · 05-29-2008, 01:49 PM

Quote:

Originally Posted by Cap'n

but i still run alot, do alot of pushups and pullups at my house, and go swimming frequently, is it that wrong?

Estral · 05-29-2008, 02:02 PM

Running, swimming and push ups really don't help gain tons of muscle

KazenoYojimbo · 05-29-2008, 02:16 PM

If I made one critical mistake in high school while running distance, it was not seriously attempting to put on functional muscle mass. I mean shit, I couldn't crack a minute in the 400m, but when I ran the 800 I posted negative splits for a 66/65. I couldn't do better than a low 14/high 13 in the 100m. All around I did not have the muscle mass to increase my speed, I could only improve my ability to maintain speed.

I'm not saying you're in the same boat, but it sounds to me like you're starting off making a fundamental mistake.

**Cap'n** · 05-29-2008, 11:16 PM

Quote:

Originally Posted by rEdShawks

but i still run alot, do alot of pushups and pullups at my house, and go swimming frequently, is it that wrong?

Go read the FAQ in the Strength and Power forum.

Then read it again.

Then read the Conditioning FAQ 3-4 times.

rEdShawks · 05-29-2008, 11:26 PM

Quote:

Originally Posted by Cap'n

Go read the FAQ in the Strength and Power forum.

Then read it again.

Then read the Conditioning FAQ 3-4 times.

done, but if u want to play it that way than go ahead i aint gona pretend to be a tough guy on an internet forum like many do