No problem with the hijack, Dereck
Iíll just start to say Iíve never really lifted weights before this year. Iíve pretty much always been a scrawny white boy. Never lifted in high school, my roommate in college had played HS baseball and we went a few times, but there was always something that interfered with us making a good routine of it.
Earlier this year I PMed Cord and got a routine to work on. Iíve been working on it off and on, starting off with 4x10 with light weights to get the hang of the exercises and proper form. I averaged 1 workout every three days for the first half of the year, doing pretty good. Falling off a few times, taking a week here and there. But I felt pretty good about it. I recently purchased more weights for my barbell at home to up my workouts to 4x5, that was the same time I purchased the medicine ball.
So now Iím set with two workouts Iíll be trying to alternate between them along with my martial arts workouts.
A- Just the basics of strengthening, after a while Iíll change it up and/or add something
Overhead Squat 4x5
Overhead Press 4x5
B- A little HIT routine that I made up for myself (with some additions form Cord)
150 skips on the jump rope as fast as possible
10 pushups on medicine ball- alternating the hand on the medicine ball (5 each hand)
10 trunk rotations with medicine ball at waist level-
10 lunges each leg- medicine ball held above head
10 V-ups with medicine ball held above head
Groiners/Mountain Climbers (not sure how many yet, havenít added those)
Turkish Getups (not sure how many, probably very few, havenít added those yet)
Repeat that set 3 times, work my way up to 4. Short break between exercises, 20-30 seconds, 60 seconds between sets. Slowly work my way down to a continuous cycle. Iíve only done it twice, without the Groiners and Getups.
My equipment at home is as follows:
10 lb medicine ball
20-lb barbell, 1Ē diameter
2- 5-lb dumbbells, 1Ē diameter
125lbs of weights to load on the barbell
Well, I think that was long-winded enough. Tired of my workout log yet?