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Old 09-02-2010, 04:04 PM #1
Death_Taco
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Location: Frederick MD.
 has been a member for 10 years
Endurance/Fitness Workout.

Ok, I'm pretty much done gettin' big. I know I'm not big but w/e. I need to be fast, and I need to be able to endure more than to be strong.

My diet will consist of the following rules:

1. Breakfast will consist of Protein/Fat/Slow Carbs (high in all 3)
2. Fast Carbs will not be eaten past 12pm (no fruits, processed sugars)
3. Slow Carbs will not be eaten past 6pm.
4. EXCEPTION RULE 2: Post-Workout will contain dextrose in a shake.
5. 1 day a week I will be able to eat something sweet...to curb my cravings lol.
6. I will have at least 2-3 pieces of fruit a day (1 will be banana)
7. All meals past 12pm will contain veggies.
8. Alcohol is allowed, but limited quantities and only with meals (say lunch)
9. I will not be afraid of fats.
10. Supplements are just that...


Workout goals:
1. Endurance
2. Speed
3. Fitness/Practical Strength

Body Goals:
1. Healthy
2. Defined/Lean
3. Flexible


Workout

Monday:
Lower Body day.
1. Squats 2x12
2. Superset Box Jumps 2x8
3. Lunges 2x12
4. Calf raises 2x15
5. RDL 2x12

Push Up Routine.


AB WORKOUT: Strength focused
1. Cable Crunches 2x15
2. Wood Choppers 2x15
3. Hanging Leg Raises 2x10

Push Up Routine (not to failure)

Tuesday:
30-40 Minute Run in the morning.

Upper Body day.
1. DB Bench Press 2x12
2. superset Tricep Pushdowns 2x15
3. Barbell Rows (Arnold style perhaps) 2x12
4. Superset Bicep curls 2x12
5. Pull-Ups 2xFailure
6. supersetWeighted Dips 2xFailure

Wednesday:
REST

Thursday:
Sprint Day

Warm Up x 5 mintues
Sprint intervals x 8
(1/4 mile track, sprint straights, jog curves)
Cool Down x 5 mintues

ABS: Endurance Focused
1. Russian Twists 10x50
2. V-Ups
3. Planks 1-Minutex2


Friday:
Full Body Dynamic:

Upper Body: (circuit style, 3 sets each)
1a. Push Up Routine
2a. Pull Ups Failure
3a. Dips failure

Lower Body:
1b. Bulgarian Split Squats x15
2b. Box Jumps x10
3b. Back Extensions x12

Burpees till complete failure


Saturday:
3-Mile Fast run

ABS:
1. Rotation
2. Hanging Leg Raises
3. Planks

Sunday:
REST
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Old 09-02-2010, 04:24 PM #2
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Seems like a lot of muscle groups to be working out in a day, not to mention some of them are only getting 2-3 sets a week.
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Old 09-02-2010, 04:34 PM #3
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Quote:
Originally Posted by Smart Parts Player12 View Post
Seems like a lot of muscle groups to be working out in a day, not to mention some of them are only getting 2-3 sets a week.
nah it looks good for what he wants.

idk about that rest day though. throw in another fast run IMO. no pain no gain.
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the creatine has entered my veins. i can feel it raging inside of me. i look down and realize my 11 inch biceps have swollen at least half an inch. i become scared of my own strength. mother knocks on the door to tell me good night, but i tell her not to open the door...i dont want her to see me like this. moments later i catch myself looking at myself in the mirror...i can barely recognize myself.

then i remember the internet is down...and im forced to jack off to thoughts of a girl in my class into a sock. i watch the george lopez show then go to sleep"
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Old 09-02-2010, 06:39 PM #4
Death_Taco
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I need to ease into running. Also, this is not a size workout at all. This is solely to make me out of breath in the gym, and then some. I was dying today with legs. Doing abs felt like a break lol.

Also, yah, only 2 sets, but those are 24-30 reps + running, push-ups etc. I'm not trying to overtrain lol.
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Old 09-04-2010, 10:13 PM #5
SniperForce-Duffek
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Sometimes I like to do a warm up of:

4sets of 95lb

6x deadlift
6x upright rows
6x hang cleans
6x standing shoulder press

Its a ball smoking warm up to say the least.
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Old 09-04-2010, 11:18 PM #6
robbie_vlad
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Quote:
Originally Posted by SniperForce-Duffek View Post
Sometimes I like to do a warm up of:

4sets of 95lb

6x deadlift
6x upright rows
6x hang cleans
6x standing shoulder press

Its a ball smoking warm up to say the least.
Similar to this is the only exercise that I've seen used in Crossfit that I've ever found worthwhile to even use as a warm-up, but it's pretty brutal if you are intense and do it quick.

Start with a power clean, to a front squat, to an OHP, to a back squat, to another OHP, then back to the starting position. That is 1 rep, do that 4x10 of those without setting the BB down between reps and I guarantee you'll be smoked by the end of it.
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Old 09-05-2010, 12:01 AM #7
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Out of curiosity, what exactly are you needing to have more endurance for? What's your endgoal here?

Also, complexes are not crossfit, whether or not they use them or not.
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Old 09-05-2010, 05:56 PM #8
Death_Taco
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Military. I want to be a fitness monster come December.

I was looking for critique too, if it seems like a legit plan or not - good muscle groups hit, etc.
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Old 09-06-2010, 10:37 PM #9
SniperForce-Duffek
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I'd really suggest you throw in a Crossfit WOD in there somewhere.
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Old 09-06-2010, 11:21 PM #10
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Quote:
Originally Posted by SniperForce-Duffek View Post
I'd really suggest you throw in a Crossfit WOD in there somewhere.
The workout I suggested is a WOD...it's called a Bear if I'm not mistaken.

http://www.youtube.com/watch?v=Laa7BJHJWrw
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Old 09-09-2010, 04:03 PM #11
Death_Taco
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Quote:
Originally Posted by SniperForce-Duffek View Post
I'd really suggest you throw in a Crossfit WOD in there somewhere.
Maybe do that on the "full body" day? Or I could just do Crossfit + running - which I'm strongly considering.
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Old 09-16-2010, 08:21 PM #12
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Check out this forum,

http://forum.bodybuilding.com/

A lot of solid info on there, a lot more qualified people on there to help critique and help with your routine!
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