A new workout and some questions

Discussion in 'Strength & Conditioning Discussion' started by Strat, Jun 20, 2008.

  1. Strat White Belt

    Nov 11, 2005
    Likes Received:
    After spending almost a year as a couch potato, finally I'm back to training. Unfortunately I found out that a year of laziness takes alot from a person.

    So I've been trying to design a workout routine with my limited knowledge... while trying to pay attention to stuff like push/pull exercises, muscle imbalance, compound exercises etc. Anyway, here's what I got so far. This is a short term workout... to get me in a reasonable shape and strenght.

    Workout A :
    Push Ups
    Horizontal Pull Up
    Deadlift with DB
    Oblique Crunch

    Workout B :
    Hindu Push Ups
    Chin Up / Pull Up
    Calf Raise
    Hanging Leg Raise
    Side Bend with DB

    And week would look like :
    Day 01 - Workout A
    Day 02 - GPP + Shadow Boxing
    Day 03 - Rest
    Day 04 - Workout B
    Day 05 - GPP + Shadow Boxing
    Day 06 - Rest
    Day 07 - Running or swimming when available.

    My goal at the moment is getting some of my strength and endurance back and hopefully losing some fat along the way. I'm planning to start using DB's for exercises like squats, lunges etc once it starts to feel easy.

    Now to the questions...
    - Is this a balanced workout routine? Should I go 3 days of workout X and 1 day of GPP instead?
    - Should I do it as circuit, or supersets ?
    - Are hindus or divebombers considered as horizontal push? Or should I go with Dips or some other exercise?
    - Any suggestions?

    ps: Training log section looked like the proper place to post this. Sorry if I was mistaken. This will eventually turn into a training log though.
  2. liquid! mens rea

    May 24, 2007
    Likes Received:
    Sector 7G
    Change the title of your thread to a training log title and a mod will probably move this to the training logs for you.

    Here is a quick article on periodization:Periodization Good info fot someone starting out and for setting up your goals in the immediate future.

    "Phase 1: General Physical Preparation (GPP)
    The initial stage of training consists of general preparatory or general conditioning exercises to strengthen all the major muscles and joints and develop the functional systems of the body such as the cardiovascular and nervous systems. This period prepares you for the intense training that follows. In addition, GPP is used for rehabilitation and strengthening or bringing up lagging muscles or deficiencies in technique. The work in this period is general in nature so that the athlete doesn
  3. Strat White Belt

    Nov 11, 2005
    Likes Received:
    Thanks for the info. I'll be reading it. Initially I was planning to start with "infinite intensity". But it seemed a little advanced for me. So I'm struggling with trying to make a basic routine to get me started.

    And yeah, I live in istanbul.
  4. ronin0352 Lift, Eat, Sleep, Repeat

    Jul 11, 2007
    Likes Received:
    Infinite Intensity is a good start, actually. Ross occasionally mentions ways to make the workouts more realistic for beginner's. Never Gymless also has some milder GPP work for beginners.

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