What my current workouts look like

Some of you had emailed asking me what my workout looks like and so I thought I’ll randomly post yesterday’s workout (since today is a rest day) and then quickly go over last week’s spread.

Monday – 13th December ’10

Goals:

  • Strength & Strength Endurance

Prep:

  • 200-500 m Row
  • SMFR (glutes, hams, IT band, quads, back etc.)
  • Mobility work (kicks, bridges, BW good morning, shoulder rotations etc.)

Warm-Up Sets:

  • Back Squats: 45# x 5, 45# x 5, 95# x 5, 135# x 5, 155# x 4, 175# x 3
  • Pushups: BW x 10, BW x 10, BW x 10
  • Dips: BW x 5, BW+25# x 5
  • Pullups: BW x 10, BW x 10, BW+25# x 5

Work Sets:

  • Back Squats: 190# x 5; Rest 60-90 sec
  • Weighted Dips: BW+50# x 5; Rest 60-90 sec
  • Weighted Pullups: BW+40# x 5; Rest 60-90 sec
  • Back Squats: 190# x 5; Rest 60-90 sec
  • One Arm Pushups: Right x 10; Left x 10; Rest 60-90 sec
  • Weighted Pullups: BW+40# x 5; Rest 60-90 sec
  • Back Squats: 190# x 5; Rest 60-90 sec
  • Max Rep Pushups: BW x 35; 60-90 sec
  • Weighted Pullups: BW+20# x 10; Rest 60-90 sec
  • 1 set of bicep curls (weights insignificant)
  • 1 set of rope tricep extensions (weights insignificant)
  • 1 set of wrist curls (weights insignificant)

Stretching:

  • Lower Body: Hamstrings, Quads, Glutes
  • Upper Body: Chest, Lats, Shoulders
  • Lower back & Spine

Total time in gym – 55 mins (changing time included)

My weekly split is pretty spread out and I train different aspects of fitness on different days. For example, last week was as below.

  • Monday – Strength
  • Tuesday – Light Endurance (4 km row)
  • Wednesday – Strength
  • Thursday – Mobility, Stretching, Rest
  • Friday – Strength, Strength Endurance (Pause squats, Chest to Bar Chinups, Dumbbell Presses etc.)
  • Saturday – Skill (one arm push-ups, towel pull-ups, dumbbell snatches and handstand push-ups)
  • Sunday – Plyometrics (squat jumps, knee tucks, split-jumps, clapping pushups etc.)

There it is… sane, simple and super enjoyable!

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2 responses to “What my current workouts look like

  1. shivram December 15, 2010 at 12:53 am

    all tis in one day in less than 1 hr … u must be kidding me !

    • RG December 15, 2010 at 10:27 am

      Yea I don’t fuck around in the gym. Keep the rest periods short and do supersets or trisets. Your working parts will get all the rest they need and you will get more done in less time.

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