Comment on my workout routine

[ArtVandelay]

Okay, on Monday, Wednesday, and Friday I have fencing practice and don't do any other working out.

On the other days, I do the following: 42 regular pushups, 30 diamond pushups, 30 regular pushups, 3 sets of 20 crunches, 10 leglifts, 60 seconds of core strength (lying on my crossed arms with my body raised in pushup position), then 30, 20, and then 10 seconds of supermans. I've recently added running a mile (well, if my treadmill is accurate which I'm starting to doubt) at the beginning of this workout, but I'm a horrible runner and that makes me tired enough that is is not possible for me to finish. Crunches tend to suffer the most from this, but I always make sure to do leglifts because they seem to be very good for my abs. I'm hoping to become good enough at running that I can go back to doing the rest of the stuff soon.

So, what do you think? I don't want to be working out too often and not giving my body enough chance to recover. Fencing practice isn't exactly a day off. Should I give myself a day off a week, focus on one specific type of exercise a day (Tuesday is running, Thursday is pushups, Saturday is abs, and Sunday off?), or is what I'm doing now good?

Also, I'm at a loss for a good lower-arm exercise. I don't really have any weights aside from some small ones and books, so ideally it would be a body weight exercise.

Thanks!

[Uplift]

Follow your inner thinking, try it, you are on the right track with what you are wondering about. That split would be good. On running day, I would do a few sets of lowish rep lunges, (holding dumbells) 6-12 reps one side at a time. Later alternate with walking lunges up hill. Would be good for fencing, as well as great leg and butt exercise. Add a couple of sets of hyperextensions for lower back protection, and balance (hamstrings). Run last.

Pushups day is deluxe, but add chin ups and rows to your ab day for upper body balance. Chins will help with grip also. Do some palms facing you, some palms away. Also good for decompression of your spine.

For further, deluxe forearm work, make a wrist roller. Super easy and cheap to make. Just a twelve inch piece of pipe with a hole in it, some cord, and some light weights. Do some sets of high reps, some of low (4-6) reps, both palms down and palms up. Heres a good picture if you've never seen one.

Wrist Rollers

Listen to yourself and take that rest day. Take a couple when you feel you need them. Eat good, and enough too, lots of advice on that in this web site, and you'll find something that suits. All the best.

[Phil Parkinson]

Hi there,

About your exercise routine.. it is good that you are doing some exercise rather than nothing at all...

Can i suggest that you purchase a pull up bar? You are currently just focussing on the front of your body and this over time will pull your shoulders forward... this will tightne your back muscles and give you rounded posture. Pull up bars are very cheap and fit into any door frame... You can then do pullups which exercise your back, shoulders, biceps and lower arms (!!!)

You can also do lot's of good ab exercises by hanging from them.

Also... You shoudl consider dumbell squats and dumbell lunges.... these are great for lower body and will definitely help with your fencing.

I think you shoudl invest in a good set of dumbells as this will dramaticlaly increase the amount of exercises you can do.

I would definitely say have one day off to let you not only recover, but also to get your mental focus back... reward yourself for all your hard work.

Good luck.

Phil

[Phil Parkinson]

Originally Posted by Uplift

Follow your inner thinking, try it, you are on the right track with what you are wondering about. That split would be good. On running day, I would do a few sets of lowish rep lunges, (holding dumbells) 6-12 reps one side at a time. Later alternate with walking lunges up hill. Would be good for fencing, as well as great leg and butt exercise. Add a couple of sets of hyperextensions for lower back protection, and balance (hamstrings). Run last.

Pushups day is deluxe, but add chin ups and rows to your ab day for upper body balance. Chins will help with grip also. Do some palms facing you, some palms away. Also good for decompression of your spine.

For further, deluxe forearm work, make a wrist roller. Super easy and cheap to make. Just a twelve inch piece of pipe with a hole in it, some cord, and some light weights. Do some sets of high reps, some of low (4-6) reps, both palms down and palms up. Heres a good picture if you've never seen one.

Wrist Rollers

Listen to yourself and take that rest day. Take a couple when you feel you need them. Eat good, and enough too, lots of advice on that in this web site, and you'll find something that suits. All the best.

I just read this post... Uplift has given you solid advice here...

P x

[silicon toad2000]

Does your body need a day off? Do you feel in any exercise that you are getting weaker? If so then you need to give that muscle group a day off, otherwise don't worry about it.
Keep your nutrition right and you'll be fine.
Then it always depends on what you want to achieve.

[hydra888]

There's nothing wrong with your exercise routine. If you think your exercise is not enough. Why don't you try running or jogging, that way you'll be using all the muscles in your body.

Visit me for some motivation!

[ArtVandelay]

Thanks for the replies, guys.

Sometimes I feel like the crunches aren't really doing anything. I know how to do them properly, but I was wondering what the consensus on them is. Are they an effect way to exercise? If they aren't, what's a better ab workout?

[SmellyOrc]

It's because crunches aren't doing anything. The movement is just to subtle to generate a lot of tension. Better buy an ab wheel, and start using it! Or get a partner and do Janda Sit-ups. Those exercises will make you fill like hell, if you perform them properly.