Would like some criticism on my workout routineI am 56 128 lbs with a BF % of 8.4.GYM ROTATION:Before I do the following I start with 5 minutes of warm up on the treadmill starting at 3.5MPH and then increase it .5 every 75 seconds (Eventually reaches 5.0). Next I stretch. Then I get on the elliptical for 20 minutes (resistance set to 10/20), and I usually run 2.50-3.10 miles. Finally I get back on the treadmill for 5 minutes starting at 5.0 MPH and then decrease it .5 every 75 seconds (eventually reaches 3.5MPH).Then I start lifting, I do 3 sets of 15 reps of the following:Rotation 1:Row -100lbsCamber Curl 57.5 lbsOverhead Tricep Extension 77.5 lbsChess Press 70 lbsComment too long. Clickhereto view the full text.
Too many isolations that occupy too much time.
Erg, you need to switch up your focus from isolation to big compound lifts.But you're basically a long distance runner, I wouldn't worry about the gym to much, and practice running more
http://startingstrength.wikia.com/wiki/FAQ#Three_Flavors_of_Starting_StrengthDo this, and practice running more. Since 1600m isn't ultra long distance (like a marathon), the extra strength should give you a big edge on your competition.
While I am a runner I rather be muscular than be a skinny fuck like everyone else on my time. I also forgot to mention that all of these exercises are done on machines with weight racks. Aside from that my best mile time is only 5:55 (slowest on the team).
>>358837Have you tried researching running biomechanics? There's a few different running postures out there that improve stride/cycle length. Getting a little bit stronger will help too, as it would improve stride/cycle rate.
Wow that's like 2 years you wasted lol.
Well that was from never lifting (when I started I was only at like 10-30 lbs on machines lol) to finally building up to what I listed, so it isn't THAT much of a waste. I probably slightly underestimate how many times I go to the gym each week more like 1-3 instead of 1-2.