Hey guys, I am a 21 y.o. male University student. I have been lifting weights for about 4 years, have done bodybuilding, powerlifting, and condititioning. Height 5'9, weight 155lb.
I can do around 13-15 chins, 11-13 pullups, 15 dips, and can squat my bodyweight 7-8 times.
I have my own copy of BTGB and have read it this past week, I have also browsed and read through forum stickies for a few hours.
I created my own routine based on advice from the forum and from BTGB, unfortunately I do not have access to real parallel bars or rings but do have the University gym and outside straight bars.
MY GOALS: to progress through the variations listed in BTGB, eventually be able to do muscle ups and various exercises on rings. I like the idea of being able to get better at each exercise until eventual perfection. (I will move onto the WOD's once I get the form and exercises down).
I found this "Beginner Warmup" on this forum and would like to implement it into my routine.
60s plank
60s reverse plank
60s perfect hollow hold with hands over your head
60s arch hold in the superman flying position
60s Front Lever - tuck.
60s chin up grip dead hang
Here is my routine, it is M/W/F I plan to run it for 8 weeks.
Monday- Warmup
- 3x5 Dips - PB Russian L
- 3x5 Pullups L
- 3x5 V-ups – tuck
- 3x5 Deck Squats (will do w/ weight vest if too easy)
Wednesday- Warmup
- 3x5 Pushups – FX
- 3x5 Rows Ground
- 3x5 V-ups – straddle
- 3x5 SLS - Graduated
Friday- Warmup
- 3x5 HeSPU – box
- 3x5 Chinups L
- 3x5 HLL - V to L
- 3x5 Lower Back/hamstrings? Or Deck Squats - jumping
I will also squeeze 2 days of 30 min cardio sessions throughout the week (usually stairmaster, row, exercise bike, or jump rope)
