Does my workout look ok?

[Jackdean1]

This is the workout I have been doing for the past couple of days, just wondering your thoughts on it, does it look ok? Am I missing something in it?

I havent included my cardio in here, as I always do it seperatly

3 x 5 pull ups with 8kg weight
3 x 10 Flat bench press 40kg
3 x 12 Leg curls 20 kg
3 x 12 Deadlift 40kg
3 x 10 bent over rows 30 kg
3 x 10 incline bench press 20 kg
3 x 12 Shoulder press dumbell 6kg

[magician27]

its ok with one exception : its severely lacking SQUATS

[BS57]

What happened to your desire for compounds OP? This was a mere 3 days ago.

https://forum.bodybuilding.com/showt...post1569716001

I recently got weights, barbell, dumbells & bench.

I have been doing calisthenics since January 2018, can you guys recommend a basic routine using compound exercises? I would like to keep weighted pull ups/chin ups & push ups.

I only get about 30 minutes to workout for muscle (without cardio)
I can normally fit cardio into my day pretty easy.
Normally I workout every other day

ETA: Post history explains it.....asks questions, refuses to follow advice. You've asked many times for advice on programs OP, and here you are again wasting others time.

[Jackdean1]

What happened to your desire for compounds OP? This was a mere 3 days ago.

https://forum.bodybuilding.com/showt...post1569716001



ETA: Post history explains it.....asks questions, refuses to follow advice. You've asked many times for advice on programs OP, and here you are again wasting others time.

Im not trying to waist anybodys time, I have changed my routine and this is what I came up with so was just looking for advice.I was advised to check out the stickies so thats what I done. Then tried to use that info to put a workout togeather...

[CommitmentRulz]

OP, your lifts are very light. Why not follow a good novice routine like Fierce 5?

[Jackdean1]

its ok with one exception : its severely lacking SQUATS

The only reason I havent put any squats in was because I workout at home without a squat rack. So once I get a good bit of weight on the bar, I have to lift it up from the floor over my head to my shoulders, then once I have done 10 - 12 reps I need to get that bar off, which I tried the otherday but just physically wasnt possible. I dont have anybody to help get the bar off at the end of the set. So I couldnt figure out a way to add squats to my workout, unless I put very light weight on the bar but then seems kind of pointless to have in the workout if I do that. Perhapes you have a suggestion?

[Jackdean1]

OP, your lifts are very light. Why not follow a good novice routine like Fierce 5?

I just had a quick flick through it, I saw it said it would take just over an hour to complete, I can only really spare 30 min maybe 40 min on some days if Im lucky.
I will have a proper read through it though I might beable to make it possible, thanks for the suggestion.

Also I dont know if it matters for the amount of weight Im lifting but I only weigh 68 kg at the moment and am still trying to cut down a bit more. My scales tell me Im 15% bf I was looking to get down to 11% before I start eating at a slight surplus to slowly build muscle while trying to put on minimal fat.

[DCSpartan]

40 kg deadlifts and you want to cut . . .

[dski79]

I just had a quick flick through it, I saw it said it would take just over an hour to complete, I can only really spare 30 min maybe 40 min on some days if Im lucky.
I will have a proper read through it though I might beable to make it possible, thanks for the suggestion.

Also I dont know if it matters for the amount of weight Im lifting but I only weigh 68 kg at the moment and am still trying to cut down a bit more. My scales tell me Im 15% bf I was looking to get down to 11% before I start eating at a slight surplus to slowly build muscle while trying to put on minimal fat.

what scales?

[FaIIen]

I just had a quick flick through it, I saw it said it would take just over an hour to complete, I can only really spare 30 min maybe 40 min on some days if Im lucky.
I will have a proper read through it though I might beable to make it possible, thanks for the suggestion.

F5 has fewer sets per day than what you suggested. Why do you think your routine would take less time?

[Jackdean1]

40 kg deadlifts and you want to cut . . .

Thats not my max tho, just the amount of weight I have. which by the end of it is more than weight for me at the moment. I know I will have to up it at some point too

[Jackdean1]

F5 has fewer sets per day than what you suggested. Why do you think your routine would take less time?

on the page they had written "Fierce 5 is comprised of 5 simple workouts (supersets combined) that should take just over an hour to complete including stretching and warmups."

[Jackdean1]

what scales?

just some cheap one I pocked up in lidl a few months ago. They uae the app "health coach" I know moat acale are not accuraate but I use them more for me to see if bf% has changed which since getting them I have went from 19.9% bf to 15% bf. Sk with them I can if theres improvement or not

[OldFartTom]

... So I couldnt figure out a way to add squats to my workout, unless I put very light weight on the bar but then seems kind of pointless to have in the workout if I do that. Perhapes you have a suggestion?

This doesn't add up. You say you come from a calisthenics background (since Jan 2018), you should be creative and understand angles/leverage if you have that background.

Can you do bodyweight one-leg squats? If so there's a solution, if not you need to Google the progression to get there, then that'll be your solution for squatting (at least until you get a second hand rack or gym membership)

[Jackdean1]

This doesn't add up. You say you come from a calisthenics background (since Jan 2018), you should be creative and understand angles/leverage if you have that background.

Can you do bodyweight one-leg squats? If so there's a solution, if not you need to Google the progression to get there, then that'll be your solution for squatting (at least until you get a second hand rack or gym membership)

to be honest I should have though of that sooner, I have only ever managed 4 reps of the pistol squat in a single set but I could keep working towards that rather than with weight. I did want to try keeping calisthenics in my workouts. I need to have a think on mixing the two a bit more

[BS57]

Im not trying to waist anybodys time, I have changed my routine and this is what I came up with so was just looking for advice.I was advised to check out the stickies so thats what I done. Then tried to use that info to put a workout togeather...

So you took being advised to "check out the stickies" as "put together your own routine"?

[FaIIen]

on the page they had written "Fierce 5 is comprised of 5 simple workouts (supersets combined) that should take just over an hour to complete including stretching and warmups."

Did you even read what I posted?

[Jackdean1]

Did you even read what I posted?

yes and I awnsered your question " Why do you think your routine would take less time?" With my earlier post...

[Jackdean1]

So you took being advised to "check out the stickies" as "put together your own routine"?

yes check out the stickies didnt advise me to go find a specific, picture perfect workout, change my entire life to make it fit. He advised me to check out the stickies which I did and used the info I read there to help me come up with this!

Now if your not going to help me, why "wast your time" criticising me on this thread!

[Squid24]

This is the workout I have been doing for the past couple of days, just wondering your thoughts on it, does it look ok? Am I missing something in it?

I havent included my cardio in here, as I always do it seperatly

3 x 5 pull ups with 8kg weight
3 x 10 Flat bench press 40kg
3 x 12 Leg curls 20 kg
3 x 12 Deadlift 40kg
3 x 10 bent over rows 30 kg
3 x 10 incline bench press 20 kg
3 x 12 Shoulder press dumbell 6kg

This workout is awesome...better than anything I've ever done, cause I've only followed well balanced programs.

You really should do the one you wrote...cause we all love a well UN-Balanced program from time to time...so does the ER.

Happy New Year and GL

[FaIIen]

yes and I awnsered your question " Why do you think your routine would take less time?" With my earlier post...

Hopeless.

[Jackdean1]

This workout is awesome...better than anything I've ever done, cause I've only followed well balanced programs.

You really should do the one you wrote...cause we all love a well UN-Balanced program from time to time...so does the ER.

Happy New Year and GL

Care to help balance it out?

[Jackdean1]

Hopeless.

how do you mean?

[Squid24]

Care to help balance it out?

It was pointed out at least once in here and you ignored it...lol

[Squid24]

I just had a quick flick through it, I saw it said it would take just over an hour to complete, I can only really spare 30 min maybe 40 min on some days if Im lucky.

How is it, some ppl can work 12 -16 hr days and still find a way to workout 60 - 90 mins a day, 3 - 4 days a week?

Then you see people who don't know what or how to use time management properly....weird.

You need to figure out what is important, I guess.

[Jackdean1]

It was pointed out at least once in here and you ignored it...lol

I havent ignored anything. Im just looking for as much advice as possible. Rather than being sarcastic why not post something useful that might help someone else in 3 years if they ever come across this thread.
I have just bought an athlean x program now so I should be alright now

[Jackdean1]

How is it, some ppl can work 12 -16 hr days and still find a way to workout 60 - 90 mins a day, 3 - 4 days a week?

Then you see people who don't know what or how to use time management properly....weird.

You need to figure out what is important, I guess.

after long phisical work hours like mine to come home work out, then have some dinner (which every one else in the family are waiting for me), then practice some guitar, then actually get an hour to relax Then I have my apprentiship exams to prepare for every few months. Then I have other things that need doing at home like feeding my cows, pigs, keeping them kept in, organising their feed, the crops for the fields, cutting wood to keep house heated, shopping. Then the unexpected stuff when the nabour farmer needs a hand etc... When you get home from a 14 hour day of farming you rarely have the phisical energy to do an hour workout. You must really think its all in the mind. The human body has limits... It dont matter how much you organise your time theres never enough. For my life I only get 30 min to workout. Maybe you get an hour maybe 2. Thats great that works for you but it dont for me.

[Farley1324]

after long phisical work hours like mine to come home work out, then have some dinner (which every one else in the family are waiting for me), then practice some guitar, then actually get an hour to relax Then I have my apprentiship exams to prepare for every few months. Then I have other things that need doing at home like feeding my cows, pigs, keeping them kept in, organising their feed, the crops for the fields, cutting wood to keep house heated, shopping. Then the unexpected stuff when the nabour farmer needs a hand etc... When you get home from a 14 hour day of farming you rarely have the phisical energy to do an hour workout. You must really think its all in the mind. The human body has limits... It dont matter how much you organise your time theres never enough. For my life I only get 30 min to workout. Maybe you get an hour maybe 2. Thats great that works for you but it dont for me.

Priorities. Resistance/weight training is not your priority.

-Not get up before work
-Practice guitar
-An hour to relax

^are higher priority than training.

You choose to limit yourself to 30 minutes.

Half assing stuff you throw together with a max of 40kg weight and no rack or squat stands for 30 minutes max pretty much isn't going to get you anywhere at all

[Jackdean1]

Priorities. Resistance/weight training is not your priority.

-Not get up before work
-Practice guitar
-An hour to relax

^are higher priority than training.

You choose to limit yourself to 30 minutes.

Half assing stuff you throw together with a max of 40kg weight and no rack or squat stands for 30 minutes max pretty much isn't going to get you anywhere at all

what I was tryig to say is after a days work I simply aint got the energy in me to go and do an hour workout.

I have only just got the weights im gonna slowly build up. Eventually I will get a squat rack, fitness has became my biggest focus for the past year and a half, all my hobbies take equal priority.

What do you mean not get up before work? I get up at 7 am every morning, work 8-14 hour day depending on the time of year and go to bed at 12 am. I aint gonna get up at 4 am to workout before work then not be able to do my job by wednesday.

[Farley1324]

what I was tryig to say is after a days work I simply aint got the energy in me to go and do an hour workout.

I have only just got the weights im gonna slowly build up. Eventually I will get a squat rack, fitness has became my biggest focus for the past year and a half, all my hobbies take equal priority.

What do you mean not get up before work? I get up at 7 am every morning, work 8-14 hour day depending on the time of year and go to bed at 12 am. I aint gonna get up at 4 am to workout before work then not be able to do my job by wednesday.

You are clearly not interested in giving a legitimate effort.

You get up at 7 AM...and to train for more than 30 minutes you'd have to get up at 4 AM. Yeah...that adds up.

All hobbies take equal priority...schedules 1 hour a day to 'relax', can't schedule more than 30 minutes to train.

Asking for routine feedback isn't what you need to be doing. If you can't do ~1 hour three days per week, this game isn't for you

Good luck