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Workout Regimen

by (50)
Updated about 14 hours ago
Created July 23, 2012 at 5:24 PM

I've been going to the gym on and off for almost 4 years now. I've gone almost every day this summer which is like 2 months. I think I have reached a plateu in my workouts however. I am 19, but I have trouble doing squats or anything that involves putting pressure on my back (herniated disc).

I would like to hear what other people's exercise routine is or if they have a planned workout. Any links to programs you guys are doing would really help or any websites where I can learn new exercises. I really enjoy doing HIIT exercises at crossfit, but have not gone there in a while due to payment complications.

I usually just do isolation exercises. It is very boring at the gym now. I really appreciate your help. Thanks.

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26182 · July 23, 2012 at 8:37 PM

Good Luck, you mentioned herniated discs, what are you doing to repair those?

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1320 · July 23, 2012 at 7:52 PM

If you sign up and become a member, you can just ask Rip himself in the Q&A with Rip section.

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50 · July 23, 2012 at 6:59 PM

I couldn't find any article on the forums about herniated disc. For some reason it won't let me search.

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50 · July 23, 2012 at 6:59 PM

Ok got it. Thanks, looking forward to trying this workout out.

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26182 · July 23, 2012 at 6:53 PM

"4 sets of 2 by 5 reps" -- with Renegade Rows and Spilt Squats each arm/leg is done separately (i.e. not at the same time). So 4 sets of Right Leg Split Squats for 5 reps, Left Left Split Squats for 5 reps. With Renegade Rows I alternate, but still it's 5 reps per arm.

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26182 · July 23, 2012 at 6:51 PM

"what about the A1. A2. A3" -- I do them as "super sets". I put quotes because they are not real super sets, it's just a time saver for me. So, for example, I would do A1 Pull Ups followed immediate by A1 Reverse Crunches. Then rest for 60 seconds, then start set 2, rest, then set 3. Then move on to A2 in the same fashion. True super sets are done with push-pull combos (i.e. Bench Press and Push Ups back-to-back or Pull Ups and Lat Pull down). I have mine set up so that I am using completely different muscle groups -- so not super sets, but I can bang out the workout in 30-40 minutes

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50 · July 23, 2012 at 6:39 PM

also what do you mean by 4 sets of 2 by 5 reps? how many is that?

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50 · July 23, 2012 at 6:37 PM

what about the A1. A2. A3.? I ask because I am probably going to follow your workout.

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26182 · July 23, 2012 at 6:26 PM

Week 1: M-A; W-B; F-A
Week 2: M-B; W-A; F-B

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1884 · July 23, 2012 at 6:12 PM

No, you rotate Workout Day A, Workout Day B

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50 · July 23, 2012 at 6:10 PM

CD you do a and b everyday? as in on Monday you do A and B. Wed you do A and B?

3ce6a0d24be025e2f2af534545bdd1d7
26182 · July 23, 2012 at 6:02 PM

also, oneresult.com is a good place to look at exerciser/ plans

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3 Answers

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26182 · July 23, 2012 at 6:00 PM

I have herniated discs right now too. So I switched to split squats (where you hold the dumbells below your waist) which does not put as much pressure on my discs. Here's what I do, typically I do MWF, and rotate A, B, A, B, A, B, etc:

A WORKOUT
A.1 Pull ups:??3 sets of max repetitions
A.1 Reverse Crunches: 3 Sets 10
A.2 Split Squats:??4 sets of 2 by 5 repetitions
A.2 Dips: 3 sets of max repetitions
A.3 Overhead press:??4 sets of 5 repetitions
A.3 Renegade Rows: 3 sets of 2 by 5 repetitions


B WORKOUT
A.1 Bent over rows:??3 sets of 8 repetitions
A.1 Bicycle Crunch: 3 Sets of Max
A.2 Bench press:??4 sets of 5 repetitions
A.2 Bicep Curls: 3 sets of 5 repetitions
A.3 Deadlifts:??3 sets of 5 repetitions
A.3 Front and Lateral Raises: 3 sets of 5 repetitions

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1884 · July 23, 2012 at 6:12 PM

No, you rotate Workout Day A, Workout Day B

83fec7e764e29b6ec4e97682e9f0a52b
50 · July 23, 2012 at 6:10 PM

CD you do a and b everyday? as in on Monday you do A and B. Wed you do A and B?

3ce6a0d24be025e2f2af534545bdd1d7
26182 · July 23, 2012 at 6:26 PM

Week 1: M-A; W-B; F-A
Week 2: M-B; W-A; F-B

83fec7e764e29b6ec4e97682e9f0a52b
50 · July 23, 2012 at 6:37 PM

what about the A1. A2. A3.? I ask because I am probably going to follow your workout.

3ce6a0d24be025e2f2af534545bdd1d7
26182 · July 23, 2012 at 6:02 PM

also, oneresult.com is a good place to look at exerciser/ plans

83fec7e764e29b6ec4e97682e9f0a52b
50 · July 23, 2012 at 6:59 PM

Ok got it. Thanks, looking forward to trying this workout out.

83fec7e764e29b6ec4e97682e9f0a52b
50 · July 23, 2012 at 6:39 PM

also what do you mean by 4 sets of 2 by 5 reps? how many is that?

3ce6a0d24be025e2f2af534545bdd1d7
26182 · July 23, 2012 at 6:53 PM

"4 sets of 2 by 5 reps" -- with Renegade Rows and Spilt Squats each arm/leg is done separately (i.e. not at the same time). So 4 sets of Right Leg Split Squats for 5 reps, Left Left Split Squats for 5 reps. With Renegade Rows I alternate, but still it's 5 reps per arm.

3ce6a0d24be025e2f2af534545bdd1d7
26182 · July 23, 2012 at 6:51 PM

"what about the A1. A2. A3" -- I do them as "super sets". I put quotes because they are not real super sets, it's just a time saver for me. So, for example, I would do A1 Pull Ups followed immediate by A1 Reverse Crunches. Then rest for 60 seconds, then start set 2, rest, then set 3. Then move on to A2 in the same fashion. True super sets are done with push-pull combos (i.e. Bench Press and Push Ups back-to-back or Pull Ups and Lat Pull down). I have mine set up so that I am using completely different muscle groups -- so not super sets, but I can bang out the workout in 30-40 minutes

3ce6a0d24be025e2f2af534545bdd1d7
26182 · July 23, 2012 at 8:37 PM

Good Luck, you mentioned herniated discs, what are you doing to repair those?

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1320 · July 23, 2012 at 6:43 PM

You fail to mention your goals. So I will assume that overall athletic ability is your goal. This requires strength. Starting Strength is a great program. Stronglifts 5X5 is another good beginner program.

I would do the Starting Strength Program, add a couple of days of sprints, and walk on off days. If you go to the Starting Strength website, Mark Rippitoe (author of Starting Strength) answers questions in an online forum. He might be able to offer advice about your herniated disk.

83fec7e764e29b6ec4e97682e9f0a52b
50 · July 23, 2012 at 6:59 PM

I couldn't find any article on the forums about herniated disc. For some reason it won't let me search.

81fca18329e68e227cdfef3857bfef96
1320 · July 23, 2012 at 7:52 PM

If you sign up and become a member, you can just ask Rip himself in the Q&A with Rip section.

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1884 · July 23, 2012 at 5:31 PM

I've been doing Starting Strength by Mark Rippetoe, but if you can't put pressure on your back, then I don't know what to say about lifting weights in the gym.

My workout schedule looks like this:

  • Sunday: Weights
  • Monday: Muay Thai
  • Tuesday: Rest
  • Wednesday: Weights
  • Thursday: Muay Thai
  • Friday: Rest
  • Saturday: Rest

Weight workouts vary with:

  • Squats 4 warmup sets, 3 sets of 5 reps for highest weight I can hold for 15 reps.
  • Benchpress 2 warmup sets, 3 sets of 5 reps ''
  • Assisted pullups - 3 sets of 5 reps
  • Bench dumbbell chest press 2 warmup sets, 3 sets of 6-8 reps supersetted with bent over rows (3 sets of 10 reps)
  • Seated dumbbell overhead press 3 sets of 6-8 reps supersetted with 12 seated bicep curls
  • Standing barbell overhead press 2 warmup sets, 3 sets of 5 reps for highest weight I can hold for 15 reps.
  • Deadlifts - 3 sets of 5 reps "
  • Leg Press - "
  • Stiff legged deadlift - 90 reps
  • Barbell Lunges - 90 reps
  • Frog jumps - 100
  • Tuck Jumps - 36

Muay Thai is something that you could consider because it is definitely HIIT if you can find a good gym.

http://www.youtube.com/watch?v=oi36H0mC7mw

^ Intense training. It should look like this. Not some dumb kickboxing class at your local fitness gym.

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