karpasz Posted March 23, 2013 Share Posted March 23, 2013 So, I'm back here with an account - have visited the forums from time to time, but havn't registrered until now.Had an accont here years ago - back then, I was obese (145kg/176cm) and struggled to lose the excessive weight and become more fit. Back then, I did not exercise on regular basis nor took care of my health as I should. Now, I weigh in at 78-80kg - exercises everyday (active rest included), more aware what I eat etc (however, that won't stop me from overconsuming crappy, sugary foods). My training primarily focus on long-distance running (roads to rough terrain) and cycling. Couple of weeks ago, I started a strength program to perform better on my running and in same time become stronger (and look well-trained) - however, I follow my routines strict - pushing the limits. Every morning and evening, I do perform yoga/strength routines (body weigth exercises). I have also a separate program for my running - 3-4 times a week, when the weather allows it, I tend to swap a running session for HIC-pass at gym (3-4x20min with bodyweight exercises in between) or swimming when it's too cold/snowy outdoors. Strengthprogram (gym) minimum 3 times/week Always 20 min high intensity cardio as warm-up. PASS 1: Warm-up: 20m HIC + ChinsChest, Dumbbel Press, 4 set, 12 repChest, Bench Press, 3 set, 12 repChest, Chest Press, 4 set, 8 repChest, Dumbbell pull-over (on bench), 3 set, 8 repChest, Push-ups, 3 set, 15 repShoulders, Military Press, 4 set, 8 repShoulders, Dumbbell Lift (at side, simultaneously), 4 set, 8 repShoulders, Shrugs (bar), 3 set, 6 repTriceps, DIPS, 4 set, 10 repTriceps, Dumbbell on bench, 4 set, 10 repTriceps, Pushdown (cable), 4 set, 10 repFinsh: Chins, Push-ups, Sit-ups, Plank etc (combinaton of mentioned) PASS 2: Warm-up: 20m HIC + ChinsBack, Deadlift, 4 set, 8 repBack, Chins, 3 set, 8-15 repBack, Bar Rowing, 3-4 set, 8 repShoulders, Flyes (standing straight), 4 set, 8 repShoulders, Flyes (leaned forward), 3 set, 8 repShoulders, Bar Flexion, 4 set, 8 repBICEPS, Dumbbellcurls, 3 set, 12 repBICEPS, Barcurls, 3-4 set, 12 repBICEPS, Bicepscurls (leaned forward with bar), 3 set, 8 repForearms, Hammercurls, 4 set, 10 repFINISH: Chins, Push-ups, Sit-ups PASS 3: Warm-up: 20m HIC + ChinsLegs, Squats, 4 set, 10 repLegs, Lunges (with bar), 4 set, 6 repLegs, Leg press, 5 set, 10 repLegs, Straigth deadlift, 4 set, 8 repLegs, Lying leg curls, 4 set, 12 repLegs, Leg extension, 4 set, 15 repBehind/Hip, One-leg lift, 2 set, 15 repBehind/Hip, two-leg lift, 4 set, 12 repAbdomen, Side curl 3 set, 10 repAbdomen, Lying gymball lift, 3 set, 10 repAbdomen, Lying crunch, 3 set, 10 repAbdomen, Plank, 4 setFinish: Chins, Push-ups, Sit-ups Link to comment Share on other sites More sharing options...
C.O. Posted March 23, 2013 Share Posted March 23, 2013 I like your screen name, reminds me a little of my last name Kasprzyk. I also like the workout routine you posted. -Dylan Link to comment Share on other sites More sharing options...
Compassion Posted March 23, 2013 Share Posted March 23, 2013 Welcome (back) ! Link to comment Share on other sites More sharing options...
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