UltraStrength

Hello Im new at gymnastic forums so i would like to represent myself a bit

Im Jake 17 year old teen i have been working out for 2 years alredy

Im 190cm tall weighting arond 75-80kg i will be posting some of my photos body shots

so i decided to take log of my routine let me tell u how my routine consist of:

i worked out with weights too started at age 15 now im 17 i have figured out that the best workout is using ur body weight

calisthenic i got good muscle definition later going to post a video and pics

I worked out totally 1 year with weights 1 year calisthenics all i want to say is i got a good sucess from calisthenics

i try as clean to eat as i can i train 5 days a week 2 days rest.I can do lots of different variations of push ups etc

so i decided to make it more challenging while using rings

My max effort 1 handed push up was 21 reps my max effort 1 handed legs closed was 10 push ups

My Routine Looks like This:I train everyday all my body not bices/triceps im tierd of this s....(srry)

I start with a good warmup Skipp Rope i like to do 3x500 jumps totally 1500

Then i do the stretching then i start the reall workout

Im atm using Major Armstrong Pull Up program to get my progression to pull ups for 3 weeks from 0 i have uped my pull ups to 7

It depends what routine says at major armstrong i do the pull up routine

Then Dips i like to do 12x10 reps dips totall 120 dips im progressing every week

Pushups Major armstrong routine requires to do 3x max effort morning i do 100 morning and 200 at my normall routine 300 totall different kind diamond,Wide,Hand to knuckle etc ,Clap,double clap ,back clap i like to change from time to time

The 3 workouts most i concentrate is Pull ups ,Push Ups ,Dips

When i finish this i do the legs Squats 3x50 40 30 120 totally

Calf Raises 3x40 120 totally

And finish with abb workout like hanging knee raises hanging leg raises ab roller etc plank

from workout to workout i change to work my different part of muscles

Well from now one the routine will look like this

Monday:My Basic Routine

Tuesday:Ring Routine and the hardest skills that i can do (i mean the hardest moves ill test like freestyle)

Weednesday:Basic Routine

Thursday:Ring Routine

Friday:Basic Routine

Saturday:Ring Routine or rest

Sunday:Rest

Plz can anyone tell me what u think about my routine is it ok

Btw when i train the full body i would like to take one day rest becouse its a bit hard

Monday training

Tuesday rest

Weednesday training

thursday:rest

friday:training

at rest days i would work with rings some difficult moves to master them

Ok after a day rest yesternight i head a brutal workout

Started with Warmp-Up Skipp Rope jumped 12 minutes without stop so this means 1500 jumps i did

i have a digital rope for my weight i burned around 250 calories

When finished warm-up i did stretching different kind of excersises then i started the Reall deal

Pull Ups:Went Crazy 3xWider then shoulders 8 reps , 3x chin ups 8 reps , 3 x normall pull ups 8 reps:So this means 9x8 pull ups

that is around 72 pull ups i did

When Finished with Pull Ups started the

Dips:12x8 this means 96 dips around with strict form the rest was as little as i could rest

Push Ups did 100 normall in the morning 150 at my workout routine 250 totally

3x15 normall 3x15 diamoond 3x15 laterall 3x15decline 3x15 clap 3x15 incline

Now Time For legs this is the part that i dont like xd my legs burn like hell

Squats:50 40 30 3x50 40 30 120 totall reps

Claf Raises:3x40 my calves were burning so much

Then finished the routine with abs did plank hanging leg raises etc 3-4 workouts cuz was a bit tierd

THE WORKOUT DURATION WAS :2 HOURS

IM VERY TIERD AND MOTIVATED THKS TO U ALL:)

You're doing a lot of volume. You should try to find harder variations of the exercises instead of simply doing more reps. Remember: being tired or sore isn't a sign of a good workout - continuous progress is.

phrak said:

You're doing a lot of volume. You should try to find harder variations of the exercises instead of simply doing more reps. Remember: being tired or sore isn't a sign of a good workout - continuous progress is.

Well buddy thks for ur response , i started to do lots of volume and got back from lifting hevy

i figured out that lifting dosent help to have any good muscle definition

Btw for example how could my routine look like

while i do this kind of workout i master the other skills too the day that is off i do the different types of variations the hard workouts

i will be posting my body look tomorow

plz any critique is welcomed

Dante789 said:

Btw for example how could my routine look like

I simply mean that instead of doing 100 pushups, you can work on diamond pushups, ring pushups, ring pseudo-planche pushups, etc for significantly less reps (because they are a lot harder). This is very little to gain from doing an easy exercise 100 times.

Dante789 said:

phrak said:

You're doing a lot of volume. You should try to find harder variations of the exercises instead of simply doing more reps. Remember: being tired or sore isn't a sign of a good workout - continuous progress is.

Well buddy thks for ur response , i started to do lots of volume and got back from lifting hevy

i figured out that lifting dosent help to have any good muscle definition

Btw for example how could my routine look like

while i do this kind of workout i master the other skills too the day that is off i do the different types of variations the hard workouts

That doesn't make sense.

Definition = muscle without fat on top of it.

Having heavy lifting in the workout or harder BW work, whatever you want to do, will make you bigger and therefore increase definition on the muscle side.

If you weren't looking the way you wanted to look, you weren't eating right for your activity level and goals.

phrak said:

Dante789 said:

Btw for example how could my routine look like

I simply mean that instead of doing 100 pushups, you can work on diamond pushups, ring pushups, ring pseudo-planche pushups, etc for significantly less reps (because they are a lot harder). This is very little to gain from doing an easy exercise 100 times.

Well buddy i can do every kind of push ups double clap triple clap just need to work the planch xd

thks for ur advice .But in my routine i havent made the same push ups i do diamond,laterall,back clap i everytime try to change the things

Well my goal now is to do muscle up since i can do 10 pull ups in a row maybe ill try to do 1

im having a hard time so im keep pushing forward

Started the seasion with warm-up 1000 jumps jump rope without stop 7 minutes then did 500 more for 3 minutes without stop

burned around 300 calories.Did a good stretch then moved in practicing flat tuck planch muscle up etc tried different workouts at rings becouse at my Pull Up stationary i cant do muscle up i dont have place i hit my head i just can do pull up becouse its so high im really tall 190 cm the stationary is 230cm

Did the armstrongs pull ups workouts

5X8pull ups 5 sets 8 reps +1 from the other week i was so happy with the result for 3 weeks from 0 pull up i progressed to 8

Dips 12x8

Push Ups:Wide 3x15 Diamond 3x15 Double Clap3x15 Back Clap 3x15 Laterall 3x15

When i waked up at morning since the armstrong routine requres i did my 3 max effort sets my max effort push up is 60 but at morning its much harder i do 3x30 so 90

Squats:50 50 40

Calf Raises:40 40 40

Abs:Abb whele 3x10

Finished workout the duration was 2 hours around that

Leme post the armstrong program link here

http://www.lamarineofficerprograms.com/ ... orkout.pdf

Ok i decided to redit my routine becouse of alot of volume and alot that i get tierd hers how it looks like

Monday:Full Body Routine(My Typical Routine)

Tuesday:Ring/Abs/Pull Ups(Typical abb workout hanging leg raise 3x20 hanging knee raise 3x20 abb roller rollout 3x10 best abs workout in my opinon i concentrate only in this abb workouts,about the rings i try different kind of workouts like front back lever etc pull ups my typical armstrongs)

Weednesday:Full Body Routine(Typical Routine)

Thursday:Ring/Abs/Pull Ups(Same as said this day is like rest and not alot intense as my full routine)

Friday:Full Body Routine(Typicall Hard Routien)

Saturday:Ring/Abs/Pull Ups(Same not intense same abbs)Or rest if i dont feel like working out i rest

Sunday:off

Ok after a day rest i started the week

Started the workout with Warm Up

Skipp Rope 700 times rest then 800 times more totally 1500 times

Then did some stretching before to move to workout

Pull ups 5xmax effort wich means 5x8

Dips 12x8 very straight

Push ups different variations 150 totally at my normal workout 100 morning diamond double clap triple clap etc.

Squats 3x40 30 20

Clalf Raises 3x40

Abs Plank and some other workouts too

but i dident want to complicate since the other day is just for abs

just a workout that works a bit abs !

Duration 2 hours

Motivation 100%

Ok Today Abs/Rings/Pull Ups

Started with a good stretch moved to pull ups

It Was Pyramid Pull Up Day

1pull ups 10 sec rest then 2 10 sec rest 3 10 sec rest 4 10 sec rest 5 10sec rest 6 10 sec rest

at 6 i failed to do the set and finished with the pull ups

Rings worket l sit holds ,handstand holds ,Tucked planch Dips etc some random moves that i like

And ofc working for front lever back lever.

Started the abs

Hanging Leg raises 3x20 straight very slowely

Hanging Knee raises 3x20 very slowely

Totall of 120 reps both

Abb wheel rollouts 3x10

That was the workout today was like rest from yesterdays workout but i dident want to stay without doing anything.