The "Look! Look at my cool workout!" thread

[Prince_Alarming]

Writing this program as I'm doing it, had to remind myself what the PLP program actually was

Warmup: cleaned out dad's boat ready for the kids, loaded up the bar and dumbbell, did a bit of dynamic stretching
quick rest
Deadlift: 120kgx5
SAOHP: 25kgx5
Passai 3 times and a quick stretch
Deadlift and press again
11 knuckle pushups
11 air squats
2 pullups, interspersed with passai twice
passai a bit more
Cooldown: put the plates away, 5 minutes of mobility work

Gonna hit the makiwara later on when mum and dad are out dancing

Pleased with this way of doing things. It ends up being a quick, tight half hour workout that covers pretty much all the bases I need it to

 

[Prince_Alarming]

It has to be said, my experiment with the Anthony Mychal-style routine has been a failure. Deadlifting every day was too much of a toll what with working and all, my chins just weren't good enough and I ended up bastardising it to the point where it was a completely different routine. So today I just warmed up with a bit of skipping and tested my 1RM on the clean and press to set the working weight for tomorrow's workout, did some pushups and ran through all my kata once. It's a homebrew but it seems more promising. To bump up my chins and pushups, the best exercise for me is six sets of stop being so fiddlesticking fat. So I'm shifting my weight training into maintenance mode and focussing on dieting and getting 10,000 steps in every day. I've bought one of those smart watch thingies.

 

[Prince_Alarming]

Hate yourself? Do the following:

1 clean and press at about 80% or a bit more of your 1RM
do 2 pushups
do 3 squats

then

1 clean and press again at the same weight
4 pushups
6 squats

then 1 clean and press, 6 pushups and 9 squats, I'm sure you see where I'm going with this. The day I get 10 rounds, I will crank up the weight

 

[Prince_Alarming]

Got to round 6 today, with pushups performed on hex dumbbells and goblet squats with a light dumbbell. This seems to be working. Also, getting my 10,000 steps in pretty much every day and I'm on the 5:2 diet. It's working. I've lost about 6 Kg in the past four weeks, and the losses keep coming.

 

[_Simon_116 146]

Got to round 6 today, with pushups performed on hex dumbbells and goblet squats with a light dumbbell. This seems to be working. Also, getting my 10,000 steps in pretty much every day and I'm on the 5:2 diet. It's working. I've lost about 6 Kg in the past four weeks, and the losses keep coming.

Well done brother!

 

[Stuarto76 17]

I really am changing the way I do things these days. I'm pretty sure the newbie gains have been made, so I've moved onto an intermediate program. I'm doing an Anthony Mychal style routine:
Warmup: Didn't need to do a general warmup as I'd just walked 1.5 miles home from work in the heat, just loaded my bar. As far as I'm concerned, loading and unloading one's barbell is part of one's warmup.
Deadlifts @100kg: 2x5
Single arm OHP @20kg: 2x5
pushups and squats- start off doing 1 of each today, and the idea is to add 1 each day until I reach 60 or so.
Ran through all of my kata, did some technical exercises. Would have hit the makiwara but my knuckles are a bit bruised.
Chins to failure: a measly 2.
Stretched a bit, unloaded my weights

The other 'wrinkle' is skipping between sets of the weight training exercises (Look, you can call it 'jumping rope' if you like) and stretching between kata. Gonna be doing this 2-5 times a week, as pavel recommends in 'power to the people' depending on work and other commitments but I got through it OK today after I came home from cutting brambles for hours, so I'm pretty sure I can shimmy it in 5 days a week.

The pushups are always in my workouts:

I start off with warmups and stretches (jumping jacks, hamstring and groin stretches, also some arm rotations)
Sets of 20 pushups, followed by some light weights and katas and self-defense techs.
I will continue with 20-30 pushups followed by the same routine as above and usually aim for about 120-150 pushups by the end. In between I will do about three iterations of a certain kata or self-defense tech. After going through all the katas or self-defense techs (about 3 times each) I will do a few sets of sit up's (though I hate them)

This workout gives me a good amount of cardio and muscle strengthening. I don't lift very heavy weights, typically 30-35 Lb dumbbells and a good number of pushups.

 

[Prince_Alarming]

I keep trying to change the way I do stuff, but really nothing works as well for me as my simple routine I default to that I have programmed on a workout timer on my phone. It covers all the bases I need covering and keeps me fit and healthy. It's made me a LOT stronger- I can pick up stuff at work that most guys I know have to drag or roll and they're not weak men themselves, and fit enough to run faster than my sister up the hill when my niece woke up in the car alone when we were up at the woodland. Why do I keep trying to change it? Time to stop trying to sod it up.
2 minutes of a particular dynamic stretching exercise, usually either a sort of back and forth swaying motion or alternate standing cross body toe touches
2 minutes of single arm (hang) clean overhead dumbbell presses, alternating arms
1 minute of an abdominal exercise. I used to do situps but WE HATES IT and now I have my ab wheel
1 minute of pushups
6 minutes of kata sandwiched with dumbbell swings
Thus endeth the bit I have the timer programmed for, after this I work on any technical issues or mistakes that have emerged during the kata, maybe learn a new kata, just generally do some karate, then hit the makiwara, stretch and I'm done.

 

[_Simon_116 146]

Starting Madcow 5x5 next week, very excited!

Ps. Have always wanted to do more hybrid style training like you're doing @Prince_Alarming. I've always admired those who do that style. To me results have always been more attainable through more targeted, specific training (ie separate sessions for weights, cardio, karate etc), but nowadays I'm being more creative and versatile in other areas of life, so would like to try training in this way, if only for fun and to mix it up.

 

[Prince_Alarming]

Starting Madcow 5x5 next week, very excited!

Ps. Have always wanted to do more hybrid style training like you're doing @Prince_Alarming. I've always admired those who do that style. To me results have always been more attainable through more targeted, specific training (ie separate sessions for weights, cardio, karate etc), but nowadays I'm being more creative and versatile in other areas of life, so would like to try training in this way, if only for fun and to mix it up.

Awesome, best of luck on madcow. To be honest, my stuff is a compromise. When I get home from work- or will do when my foot heals- I'm in no condition to be doing an hour long workout full of weight training. If I had more time and equipment, I'd probably be doing something more similar to old school five by five myself, but with my stands and bench out of commission (A bolt sheared when I was benching) I've been forced to improvise.

 

[_Simon_116 146]

REALLY enjoying Madcow 5x5!

But today I did a semblance of mixed training, it was glorious.

Just a quicker session. Bit of a circuit first (pushups, squats, burpees etc), then some kata training (Gekisai Sho, Saifa, Sanseiru, Seisan, Shisochin), shadowsparring/footwork, then 6x 1.5 minute rounds on the bag.

That all took only a bit over 30 minutes, THEN I did a trip to the pool for a swim and spa!!! I loooove swimming, and it's been way too long since I've been last. Not even so much swimming, but just being in the water and moving around. I only did a few laps, but was mainly there for rehab and recovery. Ah man.. the feeling after the pool is just... the best. Feel sooooo relaxed and like the air has been let out of a balloon haha. So good for the body, muscles and joints... MUST swim more

 

[Prince_Alarming]

LOVE swimming. I used to go in the river before the Teifi became so heavily polluted. I miss it :'(

 

[Prince_Alarming]

Recumbent yoga: yoga for people who can't even be marshed to sit up

 

[philwhite44 2]

I've been mostly doing kids workouts lately. I'm 47 and doing cartwheels with my son after karate classes. I hurt everywhere.

 

[Prince_Alarming]

It's all good fun though, I like doing pushups with my niece and nephew on my back.

 

[Prince_Alarming]

Hate yourself? Warm up and do a 30-second timed negative pushups, then as many pushups as you can followed by another 30 second negative, then try to push back up.
Only do this if there are no little people around who could learn new words

 

[Kung Fu Wang116 146]

I seldom plan what kata I'll decide to do, how many times to do each one, or especially, the particular touch I'll put on them. Every workout is a bit of a surprise.

I don't train form and I only train drill. My training is always fixed. I'll do each drill 10 times on my right and 10 times on my left.

1. dynamic leg stretching:

- Inside crescent kick.
- outside crescent kick.
- swing leg overhead.
- swing leg behind.

2. kick, punch combo:

- front toes kick, jab.
- vertical back fist, front heel kick.
- vertical back fist, roundhouse kick.
- side kicks, spin back fist.

3. throw:

- foot sweep.
- slant cut.
- outer hook.
- sickle hook.
- inner hook.
- leg spring.
- leg block.
- leg lift.

4. punch combo:

- jab, hook (same arm), cross.
- jab, hook (same arm), hook.
- jab, hook (same arm), uppercut.
- jab, cross, hook, uppercut.

- hook, back fist, (same arm), cross.
- hook, back fist, (same arm), hook.
- hook, back fist, (same arm), uppercut.
- hook, uppercut, jab, hook uppercut.

- hook, uppercut, jab.
- hook, uppercut, hook.
- hook, uppercut, uppercut.
- jab, cross, hook, hook, uppercut, uppercut.

- jab, jab (same arm), cross.
- jab, jab (same arm), hook.
- hook, hook (same arm), cross.
- overhand, vertical back fist, overhand, horizontal back fist, jab, cross.

 

[Prince_Alarming]

OK so I've heard that in times long past, a would-be strongman would be first taught how to do a Turkish getup, and told not to come back until he could do it with 100 pounds. So that's the target for next year: a 45.5kg Turkish getup. I'm already at 35kg, so it seems like a reasonable target. I'll be supplementing it with pushups, chins, cardio and some sort of abdominal exercise. Simple, hard, consistent and incremental. That's the ticket. Also, since I started on this new routine I've noticed an improvement in the quality of my kata- performing them at speed and supersetted with swings was obviously having a detrimental effect on my technique.

 

[Prince_Alarming]

Hate yourself? Do 5 rounds for time:
1 Turkish getup each side, heavy as possible
10 pushups on 10kg hex dumbbells
10 goblet squats 10kg

progression is very simple: add weight, as you feel capable to the turkish getups, increase goblet squats and pushups by 5 reps a time. Start to mess around with it at some point by introducing more advanced variations of the two bodyweight exercises. I've yet to work out the specifics.

 

[Monkey Turned Wolf116 146]

One of my favorites that I had my fencing team do while I was in college, which is really just a burpee with extra steps. Star jump --> touch the floor --> shoot forwards and do a pushup --> shoot backwards and do a situp --> do a circular leg lift/make a circle with your legs --> pull yourself back to standing (without using your hands to assist) then have your hands touch the floor --> star jump/repeat.

Takes all of about 3 seconds to do one. If you have to do multiples fast, it does a surprisingly good job of wearing you out a bit before your workout, and if you only have a few minutes its a good way to get your exercise in. Something about the extra roll to your back and pulling yourself up from the back to standing increases the difficulty of them by a bit.

 

[Prince_Alarming]

One of my favorites that I had my fencing team do while I was in college, which is really just a burpee with extra steps. Star jump --> touch the floor --> shoot forwards and do a pushup --> shoot backwards and do a situp --> do a circular leg lift/make a circle with your legs --> pull yourself back to standing (without using your hands to assist) then have your hands touch the floor --> star jump/repeat.

Takes all of about 3 seconds to do one. If you have to do multiples fast, it does a surprisingly good job of wearing you out a bit before your workout, and if you only have a few minutes its a good way to get your exercise in. Something about the extra roll to your back and pulling yourself up from the back to standing increases the difficulty of them by a bit.

I used to love that sort of thing when I was a lot younger