can someone put together a workout?

[kawana]

Ok well ill give you a rundown of what ican do, i need help putting together a workout as mine isn't good.

Pushups: 20-25
pressups: 20
knuckle pushups: 20-25
incline pushups/knuckle ups: 15-20
bar dips: 10
chair dips:20-30
1 leg calf presses: like 30ish
pullups: 2-4 max(working on this with negative holds and such)
squats: 10 per set max (sore knee)
lunges: 20-30
Handstand pushups: 0 (so dont suggest em lol)
1hand pushups: 0

I dont do crunchies cuz Koltz suggeted i do Vacuums and FBSB till my gut is gone, so if you could incorperate vacuums till failure x sets.

For cardio im working on doing jumprope, but i have no $$ to buy a longer rope, sofor now im doing burpees and some tredmill till i get a rope.

I have nothing really for my biceps so if yo could recommend something ill try it and see how many i can do.

Im bad at making a workout, can someone put these excersizes into a complete workout with like reps x sets and such.If you need more information to make a well rounded workout let me know. Thanks.

[-TM-]

uhhh do your cardio in the mornings if you can/want

i do mine when i wake up (6:30) then do my strength training at 5pm

just do sets of 3, maybe make your last set to failure.

[kawana]

cant do workouts in the morning, i work from 4am till lunch. So for my workout would this be ok:

Cardio

Knuckle pushups on incline - till failure x 3
squats - till failure x 3 (if i get that far)
Water
bar dips 10 x 3
1 leg calf presses 10 x 3 per leg
Lunges till failure x 3
water
pullups 4, then negative holds till i cant do any more
pullups (where you lay on the ground and pull yourself up while your legs are on a chair or something) 10 x 3
water
If i cant do many squats ill use the weight machines for my legs i suppose.
For my back ill do the Superman holds/hyperextension till failure x 5 each.
Suspended side bends 10 x 2 per side
To finish it off ill do Vacuums/FBSB's till failure as many times as i can in about 5-10min
water
Done

That should take me about 45min-1hour, if im close to 2 hour ill finish off with w/e i feel i have the strength to do still, possibly more negative pullups and such

I still dont know what to do for my biceps, for pullups i have to do them with my hands faceing away from me cuz of a injured wrist, cant turn all he way, so it doesn't work the biceps at all really.
Might do some weighted shoulder shrugs or somthing, what BWE could i do that would be the equivalent of weightd shoulder shrugs. Im gunna do a few pushups on some books to stretch the chest more.

Does this sound like a well rounded workout? Anyting im missing?

[kawana]

ok well i just got back from the gym, felt like a pretty good workout, my whole body feels mildly sore, so i think it got worked well. Though my chest, biceps and shoulders dont feel like they were worked well enough, i need ideas on what i could do for those areas please.

[-TM-]

i do these alternate grip pull up things and they work the biceps like crazy.

im going to school now but when i get back iw ill find a vid and post it for you ok?

[-TM-]

http://youtube.com/watch?v=8uGV630x1vI
at 3:35 to about 3:55

watch those ok? thats what i do for my biceps.

[kawana]

i dont doubt that those would work out your biceps nicely but problem is i can only do like 2 pullups, any other ideas?

[kawana]

oh, hmm are you talking about this one?
http://i4.photobucket.com/albums/y110/kawana/pullups.jpg

EDIT: I didn't see when you said the 3:35-3:55 thing, ya ill give those a try

[-TM-]

oh, hmm are you talking about this one?
http://i4.photobucket.com/albums/y110/kawana/pullups.jpg

EDIT: I didn't see when you said the 3:35-3:55 thing, ya ill give those a try

yes those, i am new too so i do 6 sets of those.

like 2 reps in each set :)

[kawana]

oh well 2x6 is better than nothing lol ;) gotta start somewhere. Ill try these tonight. Do you feel a good workout in my biceps when you do those?

[-TM-]

oh well 2x6 is better than nothing lol ;) gotta start somewhere. Ill try these tonight. Do you feel a good workout in my biceps when you do those?

uhh well i started working out bodyweight about 2 weeks ago.

started with cin ups-i did 6 sets of 1, and i could barley do 1 at that..

got it up to 3 sets of 4, then i tried those things from watching the vid cuz chin ups didn't give me a good burn in my biceps. and those things do. i get a real good burn in them.

and ya you do gotta start somewhere-eventually i'll be doin like 3 sets of 12 8)

[kawana]

well i tried em out today, could only do about 3 -5 or so, but i did them at the end of my workout cuz i forgot about em. Ill try then right after cardio today, see how many i can do.

[-TM-]

well i tried em out today, could only do about 3 -5 or so, but i did them at the end of my workout cuz i forgot about em. Ill try then right after cardio today, see how many i can do.

kk did you feel a good burn in your biceps?

[kawana]

not really, but like i said, i was tired so i only pulled a few out. Im leaving for the gym in about 1 1/2 hours so ill try them again and get back to you on that. Plus i gotta see if my form was right, cuz i felt it harder to pull to one side than the other, but i suppose thats the idea i guess :P Wish me luck :)

[koltz]

you shouldn't do the tightest for if you can't do the amount of reps you need , if you need 5 reps adn can do only two start kipping and lowering ROM on the last ones

[kawana]

ok im sorry koltz but that made no sence lol please explain, what is ROM and what is "kipping" or was that a typo?

[koltz]

ROM = range of motion
kipping = raising your feet when you lower and dropping them when you pull , makes you pull less weight up so it's easier , a good way to finish a set of pullups at home or in school tests , in a gym youd probably get critisiced on your form by some skinny-fat-weak-yoga asshole lol

[kawana]

ah ok ty for the deff. Ya ill give the whole leg thing a try. pulling up is the hardest part lol.