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Noob Here

body weight workout

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Noob Here

Postby akman » Mon Jul 02, 2012 2:15 pm

Don't you hate new guys?

I have devised my own bodyweight fitness program and have been at it for about 18 months. I was getting a little bored and came across this website. I like what I see because I do primarily pullups, pushups, and squats.

I have recently felt a bit overtrained and started reading Body By Science. They recommend one big workout a week. Since I don't go to the gym, I was wanting to incorporate something like this, but with bodyweight.

This is the routine I have worked myself up to:
M - Pullups. 3 sets (done reverse pyramid, 15-12-10-8-6-5-4-3-2, 1 min between).
T - Pushups. 3 sets of 100 reps (done 25-25-25-25 with 1 minute rest between)
W - Squats. 3 sets of 100 reps (done same as pushups)
Th - One set of all three, chinups instead of pullups
F - walk 1/2 mile, run 1 mile (approx 6 minutes), walk 1/2 mile.

All days - Walk at least 3 miles, sometimes 5. Leisurely strolling.

Background: I'm 46yo male, 5'11, 165lbs. Eat strict paloe diet. 2 years ago I was 250lbs and couldn't do 1 pullup! Max reps now around 25-30 in a single set.

So, maybe ya'all could look this over and offer me some tweaks to breath a little life in my program. I don't really have much fat left to lose but would like to maximize my workouts for lean body mass and not overtrain.

Thanks
akman
 
Posts: 1
Joined: Mon Jul 02, 2012 1:56 pm

Re: Noob Here

Postby cheapo » Fri Jul 06, 2012 4:54 am

I read:
akman wrote:one big workout a week.

Then I read:
akman wrote:This is the routine I have worked myself up to:
M - Pullups. 3 sets (done reverse pyramid, 15-12-10-8-6-5-4-3-2, 1 min between).
T - Pushups. 3 sets of 100 reps (done 25-25-25-25 with 1 minute rest between)
W - Squats. 3 sets of 100 reps (done same as pushups)
Th - One set of all three, chinups instead of pullups
F - walk 1/2 mile, run 1 mile (approx 6 minutes), walk 1/2 mile.

...like it was all one workout and I thought "Yep. That's one big workout!"
cheapo
Senior Member
 
Posts: 778
Joined: Tue Jan 08, 2008 10:47 am
Location: Dartmouth, Nova Scotia, Canada


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