really simple-but effective.

[-TM-]

mike’s workout schedule

-workout
warming up-
stretching
balancing
shadow boxing

workout-
4 sets of 15 push ups
2 sets of 65 crunches(with a 2 minute core stabilizer inbetween)
3 sets of 25 chair dips
3 sets of 20 calf raises-one legged
3 sets of 45 second wallsits
3 sets of 4 chin ups

cardio in the mornings 5 days a week for 30-45minutes


i increase it all the time.

look at my porgress here-

http://bodyweightculture.com/forum/viewtopic.php?t=522

[cheesedog]

That's a pretty good endurance workout. I would probably want to add bodyweight squats for the legs and something for the low back, like supermans. What are you doing for cardio?

[-TM-]

That's a pretty good endurance workout. I would probably want to add bodyweight squats for the legs and something for the low back, like supermans. What are you doing for cardio?

my cardio i either use a stationary bike(heel problems)

or on the days that my heel is feeling good i will run outside for a pretty nice jog for 30-35mins

whats a super man?

and i do 1 legged calf raises/wall sits for my legs-isn't that good for them?

i tried squats and i can do alot of them without feeling anything at all-and i cant do 1 legged onse....not good enough balance

core stabilizers work the lower back too im pretty sure

[amorelli]

for the one legged-squats, use a the hand on the opposite side from your squatting leg to balance yourself (if necessary), by lightly touching a chair.

Make sure you work out your hamstrings too - lie on your back and put one foot on a chair or something of equal height, and by pulling your leg to the ground, lift yourself so that only your extreme upper back and head are touching the ground and only that foot is on the chair.

[eldus]

Make sure you work out your hamstrings too - lie on your back and put one foot on a chair or something of equal height, and by pulling your leg to the ground, lift yourself so that only your extreme upper back and head are touching the ground and only that foot is on the chair.

I tried this the other day, it's really good!!

eldus

[-TM-]

for the one legged-squats, use a the hand on the opposite side from your squatting leg to balance yourself (if necessary), by lightly touching a chair.

Make sure you work out your hamstrings too - lie on your back and put one foot on a chair or something of equal height, and by pulling your leg to the ground, lift yourself so that only your extreme upper back and head are touching the ground and only that foot is on the chair.

alright i'll try those squats, and the hamstring thing.

what do wallsits help with then?

[koltz]

actually it's not balnced and you overdo triceps and bas while not wirking shoulders , what kind of goals do you think this can achieve?

[-TM-]

actually it's not balnced and you overdo triceps and bas while not wirking shoulders , what kind of goals do you think this can achieve?

not working shoulders LOL?

not sure if you've ever done a core stabilizer-but the onse i do absolutely kill my shoulders, if thats not working them at all then i don't know what will lol.

whats bas? and how is it not balanced?

push ups-chest
dips-tris
stabilizers-shoulders/lower back/abs
chin ups-biceps/back?
wall sits-burns all in my upper leg
1 leg calf raises-calfs
v sits-abdominals
crunches-abdominals

please tell me how i am over working my tri's, and how it's not balanced..
what you said to me-i take as an insult. not constructive critisism.

if you're going to say things about my workout pleqase include how i can make it better rather then justs imply saying

"it sucks, you won't achieve anything doing that"
thats pretty much what i got out of that...

[amorelli]

what do wallsits help with then?
they're more for building muscular endurance than strength.

[-TM-]

what do wallsits help with then?
they're more for building muscular endurance than strength.

do i have any exercises that build strength good? :oops:
can't do 1 arm push ups or handstand push ups yet :(

koltzzzz plz tell me how its not balanced-and how to balance it .

[eldus]

Hey TM, I don't think Koltz meant to offend you, and I read his post and it doesn't sound offensive either..

Just be patient, I'm sure he'll respond.

I think what he meant with not balanced is that you are doing a bunch of pushups and dips but only a few chinups and no pullups. (for example)

And in his guide (the sticky topic) he put a lot of emphasis on balancing the different kinds of excersises.

Also, you have stabilizers to work your shoulders.. I know they make your shoulders feel a bit pumped, and I'd keep those excersises, but I think Koltz meant you need specific shouldr excersises like bent pushups (for starters) and handstand pushups later.

Note: I can't do a lot of handstand pushups, so I do incline bent pushups to work my shoulders, try it out.

eldus

[-TM-]

Hey TM, I don't think Koltz meant to offend you, and I read his post and it doesn't sound offensive either..

Just be patient, I'm sure he'll respond.

I think what he meant with not balanced is that you are doing a bunch of pushups and dips but only a few chinups and no pullups. (for example)

And in his guide (the sticky topic) he put a lot of emphasis on balancing the different kinds of excersises.

Also, you have stabilizers to work your shoulders.. I know they make your shoulders feel a bit pumped, and I'd keep those excersises, but I think Koltz meant you need specific shouldr excersises like bent pushups (for starters) and handstand pushups later.

Note: I can't do a lot of handstand pushups, so I do incline bent pushups to work my shoulders, try it out.

eldus

not sure what and incline bent push up is.
i do more push ups because i can-i can only do 3 sets of 4 chin ups-and i cant do pull ups it hurts my arm for some reason.

so whats a incline bent push up?

[koltz]

actually it's not balnced and you overdo triceps and bas while not wirking shoulders , what kind of goals do you think this can achieve?

not working shoulders LOL?

not sure if you've ever done a core stabilizer-but the onse i do absolutely kill my shoulders, if thats not working them at all then i don't know what will lol.

whats bas? and how is it not balanced?

push ups-chest
dips-tris
stabilizers-shoulders/lower back/abs
chin ups-biceps/back?
wall sits-burns all in my upper leg
1 leg calf raises-calfs
v sits-abdominals
crunches-abdominals

please tell me how i am over working my tri's, and how it's not balanced..
what you said to me-i take as an insult. not constructive critisism.

if you're going to say things about my workout pleqase include how i can make it better rather then justs imply saying

"it sucks, you won't achieve anything doing that"
thats pretty much what i got out of that...
back in the day peopple worked thier side delts to death to achieve a wide frame , today most people drop it compleatly and end up having narrow shoudlers...
just throw in some dive bombers or handstand pushups with a wide grip and youll be fine , also you should do enough sets for each musclegroup ,

[eldus]

so whats a incline bent push up?

You put your feet up on something..I put mine on a high table. Then you bend at your waist level to have your upper body vertical (like if you were doing handstand pushups).

It's similar, but easier.

eldus

[koltz]

actually no need to do it incline you can do bent pushups off the floor...

[eldus]

actually no need to do it incline you can do bent pushups off the floor...

wow..that was fast! haha