[Closed] Gym routine for scrutiny please

What is it you're trying to achieve? Bulk up / slim down / strength gain / maintain fitness ?

The most evident thing I'd suggest is that doing the same thing for a year means that your body will have adapted pretty much to what you're doing. I tend to work on 12 week programs with some sort of target in mind and across that time there's some form of progression.

Without any idea of what you're aiming for at least I'd break things up a bit - not sure what your gym facilities are like but try doing a crossfit WOD In place of one of those sessions every week. Perhaps scrap the cardio completely on another and try a session of Olympic lifts (though instruction would be advisable before jumping straight into heavy lifts, squats or complexes if you're not 100% sure on how to do them properly).

There's thousands of programmes on the web to fit every target and goal so have a read around. I'd just suggest that after a year you're likely to have plateaued (sp?) so you should see / feel the difference if you start doing something other than your usual A,B or C...

agreed, whats your goal?

slim down / strength gain / maintain fitness

Aim = any or all of the above really.

I do quite a few sports (all for fun) mtb, run,kayak,windsurf, long distance walks, mountain stuff etc and so guess that my gym sessions are primarily used for just ticking over and keeping me active all year rather than bailing out in the 'darker months'.

I need to up my cardio side of things ( aside this session) to avoid bulking up...and that is my reason for posting really. I dont want to be big but want the strength.

I do recognise that my session of AB and C has almost certainly caused a plateau....but I still ache/burn 2 days after each session and I believed that by covering almost every body part in the one session would give a thorough workout...Im no gym bunny and cannot ever see me doing the shoulder one day, back the other day..type of training.

What type of sessions do you guys/gals do?

Personally I'd stop doing any isolation exercises and start doing a lot of kettle bell work.

Do your core work using TRX straps.

Do pull ups.

Do explosive leg stuff on to a box.

Prone running 100 non stop!

What is this? Mountain climbers??

What rest intervals do you put in to your current routine?

Prone running= mountain climbers yep..sorry

10 secs recovery in between each set.
1 min between each circuit ie between finishing A and starting B

Personally I'd stop doing any isolation exercises and start doing a lot of kettle bell work.

Do your core work using TRX straps.

How very fashionable.

MSP - indeed. One must keep up with these things.

Most of my training is done on a bike, in a lake, or 'pon road. Add in a bit of yoga and you'll get buff and lean in no time.

Personally I'd stop doing any isolation exercises and start doing a lot of kettle bell work.
Do your core work using TRX straps.

How very fashionable.

🙂

In the gym I do a mix of olympic lifts, cardio and what people tend to associate with MMA type of workouts. Current aim is, aside from training for Spartan Beast in Nov and to improve fitness, is to add some bulk and increase max lifts as percentage of bodyweight (current target 2xBW for deadlift, 2xBW for farmers walk, bench 1.5 BW, press 1xBW etc - have 2 months to get to that). Currently in the gym 5 times a week - for example last two workouts looked like:

[b]Today:[/b]

Lat pulldown - normal grip. Bar touches chest. Finishing weight has to be > BW.
10,8,6,4

Lat pulldown - chin-up close grip, palms towards you. Finishing weight has to be > BW.
10,8,6,4

Lat pulldown - behind head to shoulders. Wide grip. Finishing weight has to be > BW.
10,8,6,4

TRX incline chest ups.
10,10,10

--

Rowing Machine. Min 41 stroke rate. No leaning back. 1 minute.
3 sets

Rowing Machine. Min 37 stroke rate. Single Arm 30 secs each arm.
3 sets

Chin-up. Full extension down. No touching floor.
3,3,3,

--

Kneeling straight arm cable pulldown. Bend at hips, arm extended straight upwards. Pull rope down powering forward with hips. Arm straight throughout. 10 each arm.
3 sets

Incline Bench Dumbbell pullovers.
10kg. Keep one arm straight up whilst other goes backwards over head. Arms both straight. 10 each arm.
3 sets

Single Arm Kettlebell Rows.
20kg. 10 each arm
20,20,20

--

Pull-ups :
5,5,5,
Chest Kettle-bell Sumo deadlift. 40kg
10,10,10

--

Sit-ups with weights. 20kg plate on legs, 20 held in hands. Extend arms straight above head, legs straight (off floor). Crunch / sit-up bringing knees up and touch plate in arms to knees.
10,10,10

Ab wheel rollouts
20,20,10

Plank. Dumbbell at small of back.
6kg,9kg,9kg
30secs, 30secs, 1 minute

[b]Yesterdays:[/b]

[b][u]* No more than 10 secs between sets.
* No more that 30 secs between exercises.
[/u][/b]
Jumping lunges with weighted Olympic bar.
30kg 10 each leg
20,20,20,20

Kettlebell Sumo Deadlift + Press.
Deadlift up explosively bringing KB to top of chest, swing up and out (base of KB should face front). Then "Press" KB out and back down again.
32kg.
10,10,10,10

[i]-- 30 secs
[/i]
Push & Press.
30kg.
10,10,10,10

Kettlebell Sumo Deadlift + Press.
Deadlift up explosively bringing KB to top of chest, swing up and out (base of KB should face front). Then "Press" KB out and back down again.
28kg.
10,10,10,10

[i]-- 30 secs
[/i]
Sandbag Staircase Ladder.
35kg sandbag.
1 up, 1 down, 17 up, 17 down. 2 up, 2 down, 17 up, 17 down etc up to 17 up, 17 down, 17 up, 17 down.
Speed!
2 sets

Face forward staircase walk down (on hands).
Top of staircase. Facing head down steps. Put feet up on banisters / handrails. Hands on steps. Core straight. Essentially in push-up position facing down stairs. Walk hands down steps. Under control.
2 sets

[i]-- 30 secs
[/i]
Box Jumps & Drags.

Bench. Parallel bars. 24" Block. 24" Block. 3.5ft (?) Step.
Jump over bench, down between bars. Jump sideways left, middle, right, middle. Over 24" block, over 24" block, up onto 4ft step.
NO PAUSING. Jumps should be smooth and continous ie. down and then UP again. Miss a jump = stop and start the whole rep again.

[i]-- from last jump run to;
[/i]
Weighted Sled Forward Pull.
80kg.
Run. 1 Length of track.

[i]-- Then run back to jumps. That's 1 set.
[/i]

12 sets.
[b]Last two of which done carrying 9kg medicine ball when jumping. Can have 30 secs at end of 6th set.[/b]