My Workout

[M.J.]

My schedule is 3 days on / 1 day off
but I do those 3 max effort series of pushups ( picked up from Armstrong pull ups program) every morning

Day 1

pull-ups
Regular 1-2-3-2-1
Reverse 1-2-3-2-1
Close-Grip 1-2-3-2-1
Commando 1-2-3-2-1
with minimum rest between the sets ( 5-10 sec)

abs
Crunches 3x50
Reverse Crunches 3x40
Back Extensions 3x20


pushups
Regular 2-4-6-4-2
Wide-Angel 2-4-6-4-2
Diamond 2-4-6-4-2
Dive - Bomber 2-4-6-4-2

Day 2

pull-ups
Regular 1-2-3-2-1
Reverse 1-2-3-2-1
Close-Grip 1-2-3-2-1
Commando 1-2-3-2-1

abs
Crunches 3x50
Reverse Crunches 3x40
Back Extensions 3x20

legs
Squats 3x20
Lunges 3x10

Day 3

push ups all day long
every hour I do 10 reps every 15 min of

Regular
Wide-Angel
Diamond
Dive - Bomber

I've just started this new program ( after a few months of Armstrong pullups) , so I'm going a little bit easier for a first few weeks , I'll be adding some more reps to pullups/pushups and exercises to abs

[koltz]

no shoudler work ,
no oblique work ,
don't combine pushups with pullups (do dips instead...)
innefficient leg work...
no upper pec work...

minature volume , work tarwards increacing it

apart form that it's a good program , for what you do.

[M.J.]

I've made some changes :)


Day I
back-chest-biceps
1.pullups , with almost no rest between reps , just to get down and back on the bar
wide 1-2-3-2-1
reverse grip 1-2-3-2-1
narrow grip 1-2-3-2-1
commando 1-1-2-2-3-3-2-2-1-1 ( both sides)
2.horizontal rows 3x max reps
3. dips 3x10
4. elevated pushups 3x10
5. plyo PU 3x max
6. dumbbell & hummer curls 3x12

I've based my back&chest workouts on
Real Man's Back Workout! (http://bodyweightculture.com/forum/viewforum.php?f=37) and Chest Building Bodyweight Workout (http://bodyweightculture.com/forum/viewforum.php?f=36) Articles

Day II
Legs-Shoulders-Triceps

1. dumbbell truster 3x20
2. lunges 3x20
3. divebombers 3x10
4. pike pushups 3x10
5. some lateral & front raises with the dumbbells 3x12
6. triceps dips 3x10
7.triceps extension with the dumbbell 3x10-12
Day III
Abs-core
everything I can think of , like
crunches , twisting crunches , reverse crunches , scissors , jackknifes , leg raises 3x20
and
supermans , swimmers , butups , hindu pushups for the lower back
Day IV same as the Day I
Day V same as the Day II
except I 'll do some jumping squats ( 5x20) instead of dumbbell trusters & lunges
and add some dumbbell presses for shoulders & shrugs for traps
Day VI
running
Day 7 rest / stretching
At first I' ve tried to do the lower back with the back-chest and abs with legs-shoulders , but in that case my workout would be to long ( more than 1 hour probably 1 hour and 30 min)
And one more thing , whenever I'm not able to go running or doing pullups/ dips ( cold or rain)
I do a 10x10 burpees for that day :wink:
I would realy like to do the HSPU or just handstands , but I just can't get up , I guesss my legs are too big ( I'm 6f2" and 180-190 pounds) and I alway suck at the gimnastics :(
My plan is to add one more rep every week or so ( from 10>>20 ( uper)& 20>>30( lower) for the bodyweight exercises) and when I accomplish that , I'll think of something else :D
What do you think of this routine ?

Ps Every morning , when get up I do 5x10 pushups( regular , wide , diamond , hindu and divebomber) .Is it too much and is it bad for my recovery ?

[skavenger]

Most of the people I've seen that have a hard time with any inversions also have inflexible hamstrings. You can set yourself a lot more comfortably if you can get your hips up and get a significant amount of weight into your hands while keeping your toes on the ground. Once you can do that and practice against a wall it starts to fall into place.

[cheesedog]

Looks like a good, well balanced routine to me. Keep it up!

As to whether the pushups are bad for your recovery or not, that is an individual thing. If you can do all those without any real fatigue it would be useful for recovery and for "greasing the groove" if you want to be able to do tons of pushups. If the pushup sets feel hard and you have to really push to complete them you're probably hurting yourself more than helping. In that case, either drop them entirely or just do them 2-3 times a week.