Topic: Workout Plan

[iforgot120]

So I've noticed a number of people posting their workout schedule and asking people for advice, and lately I've just basically felt meh about my own so I figured it wouldn't hurt to post. My long, long term goal is obviously to be proficient in parkour, but short-term wise, I've just been trying to get down to an "idea" BF% (I've read that it's around 6-8%?) to make things easier for me in the long run when I start working on the more technical aspects of things.

But, anyways, list:

Mondays/Fridays
3x Weighted Dips
3x Weighted Pull-ups
3x DB Bench
3x Handstand Pushups (currently, assisted)
3x Shoulder Blasters
3x Muscle Up Progressions (starting with assisted)
Planche Progressions
Long Distance Running (2 miles, hoping to build up to 3)

Tuesdays/Thursdays
3x Hanging Leg Lifts
3x Windshield Wipers
3x Box Jumps (Plyometrics)
3x Pistols (...eventually. Doing one-legged squats ATM)
3x Weighted Step-Ups (onto a knee-height block. Is this redundant with the pistols?)
3x Weighted Broad Jumps/Jump Squats (jump->squat->broad jump->turn around, repeat)
Front Lever Progressions
Sprint Running (Walk/sprint)

Wednesdays
3600m swim (I've swam competitively for six years and this was our average workout length)
-> 1000m WU (500 free/500 breast)
-> 5x100 pull
-> 6x100 IM kick
-> 10x100 IM
-> 5x50 sprint free
-> 500 free WD

Saturdays (in a couple of weeks or so, once it gets above 50F-ish)
Parkour (besides technical training, will probably involve more gauntlet type things, such as climb ups and the like)

Sundays
Lolligagging, general misbehavin'

Before each workout (except for when I swim), I warm up with BW squats, sit ups, push ups, and pull ups. After each workout (save when I swim), I stretch.

Other than the comments next to specific exercises, I have some broader comments/questions:
- I'm not really doing any targeted back exercises and I feel like I should. Should I? What should I do?
- Same concern for the chest.
- I feel like I'm not doing enough in the arm department.
- I've read about GTG, and I'm going to start doing that.

In terms of running, my goals are a bit more developed:
- < 5:30 mile
- < 20 min 5k
- < 1 min 400m
Other Goals:
- Do a set (10) of handstand pushups
- Be able to cleanly perform a set (10) of muscle ups

Finally, I'd like to get stronger without necessarily building bulk. I understand that, eventually, in order to increase strength you're going to have to increase muscle mass, but I'd like to maximize that strength/size (muscle density?) ratio. Would my currently plan help me with that? How should I order my sets (or break them up, if needed) to achieve that? What kind of foods should I eat/avoid?

Tear it apart and thanks in advance!

[Andy Animus Tran]

If your primary goal is to drop bodyfat, you should be telling us what your diet is like, not your work-out program.

[iforgot120]

Well, my primary goal isn't to drop bodyfat; that's just something I'd like to do. My primary goals are mostly those running goals listed above, along with some strength goals that I didn't really clearly define, but should. I'll do so now:

- Do a set (10) of handstand pushups
- Be able to cleanly perform a set (10) of muscle ups

Anyways, it probably still would be helpful for me to post my diet, so I'll do that, too. It's pretty routine because I live in a dorm and the food can only vary so much without spending an excess of money that I don't have. I try to make do with what they give.

Breakfast
- Bowl of cereal
- Skim Milk

Lunch
- Large salad (2 cup spinach base, carrot shavings, 1/2-ish cucumber, handful of cherry tomatoes, 1/4 cup edamame, no dressing)
- 2 hard boiled eggs
- The "main course" they have. Today it happened to be sloppy joes and onion rings, which aren't very healthy but at least they tasted good.
- Powerade

Dinner
- Large salad (2 cup spinach base, carrot shavings, 1/2-ish cucumber, handful of cherry tomatoes, 1/4 cup edamame, no dressing)
- 1 hard boiled egg
- The "main course" they have

Someone suggested I do muscle up progressions on M/F and I think that's a good idea. The hard part of MUs is the transition from pull up to dip, plus I'm going to be doing them assisted on a machine at first, so it shouldn't wear me out too much, I would think.

:EDIT: Here's a link from the U of I website that gives a general idea of the types of food they serve in the cafeteria: http://www.housing.illinois.edu/Current/Dining/Menus.aspx?RIndex=4
I don't have enough meals to eat breakfast there, though, so I just use the cafe credits I have to buy cereal and milk from the university's little convenience store type of thing.

[Steven Low]

Your routine has no goals.

It's just a conglomeration of exercises.... too many exercises.


Dump the cereal and eat bacon and eggs for breakfast.

Water/tea/coffee or bust.

Salads are OK but you need WAAAAAAAAAAAAAAAAAAAAAAAAY more protein. And you need to eat more in all likelyhood.

[iforgot120]

Sorry for the late reply.

Did you mean it has no goals in the sense that the routine doesn't work towards anything? Or that I should set more goals?
I can't really eat eggs and bacon for breakfast because I can't cook them myself. They do have breakfast sandwiches you can buy, though. I think they have eggs and sausage in them. I'm guessing it's completely processed, though, but would that be an okay substitute?

Also, I read somewhere that you should try to get 1 g protein for each pound you weigh. Is that accurate at all? 165 g seems like a lot.

[FastGuppy]

Your plan doesn't work up to anything: that's why you need goals.

Eggs and bacon are easy to cook. Drench them in Olive Oil or just use a little for the pan so they don't stick. Then put it on medium and cook them up until they're done.

[Chris Salvato]

if you are making bacon, the grease from the bacon is more than enough fat - no EVOO is necessary.

Make sure to take your fish oil if you are going to eat bacon that isn't pastured/wild.

[iforgot120]

Your plan doesn't work up to anything: that's why you need goals.

Eggs and bacon are easy to cook. Drench them in Olive Oil or just use a little for the pan so they don't stick. Then put it on medium and cook them up until they're done.

They're a bit hard to cook without fire, though. Or a pan. Actually, storing them is also hard when your refrigerator is tiny.
I mean, I know how to cook eggs and bacon; I do it a lot when I'm at home. It's just that I'm not at home, so things are tougher.

I have goals; they were posted in a later reply but I'll edit the OP so it has everything. How would I change the routine so it does work up to something? What would you add/subtract?

[Steven Low]

Yes 1g/lbs protein

[iforgot120]

Yes 1g/lbs protein

Okay, I'll start shooting for that from now on. I can't wait till I'm in an apartment with full control of my diet.

Any thoughts on the workout routine?

[FastGuppy]

Okay, I'll start shooting for that from now on. I can't wait till I'm in an apartment with full control of my diet.

Any thoughts on the workout routine?

Important notes

 Firstly, Make sure your dips are going all the way down and make sure your pull-ups are going all the way up to your chest

If you need help going up to your chest, start with negatives at the top getting as far as you can. Gradually increase in weight. Your negatives at the top of the bar should be over 25lbs; higher than the amount you can pull-up.

Considering how easy slow jogging is, it won’t take much out of your  weight-training and it can be useful for the first three months to help the mind build a regular pattern and expectation of running, build the CNS, and work on form to decrease risk of injury. Usually it takes only three weeks to really adapt, but with your case on the weights you should jog lightly for a while until your body is ready to handle the extra intensity of sprints. This will maintain basic running fitness and work on form, which by itself, is important. Also notate that you can vary the sprint intervals to whatever works best for you. As your recovery gets better and better; the more volume you can do and the less recovery time you can get away with. Make sure your body is ready for the sprints though. This is important because if your body won’t adapt then you’re putting yourself at great risk of overtraining.

One more final note, then I’ll shut the hell up. Make sure your sprints and running are right after your weights. Typically, for  intermediate athletes who can recover quicker, sprints wouldn’t be such a big deal in the afternoon and weights in the morning, in fact this works better; however, in your case (this is assuming you’re a novice) you want larger gaps of recovery.

P.S.
Feel free to correct me if I’m wrong.