File :-(, x, )
Anonymous
Okay, /fit/. Been adding and removing from my workout for about ten months now, utterly bored with it - can you help me with a new one that works the same basic muscle groups as this? I go 5-7 days of the week, five only if I'm working most days. Current workout:

Run 20 minutes at 12km
Interval for 10 minutes (45 on, 15 off) at 15km/h
2x12 lat pulldown
2x12 chest press
2x12 lying leg curl
2x12 45 degree leg press
3x30 calf lift
2x12 bench press
2x12 incline dumbbell press
2x24 weighted shrugs
50 dumbbell pumps
2x12 squats
2x12 barbell curls
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>> Anonymous
cardio including running goes *after* weights
>> Anonymous
REally? Why? Does it make that big a difference?
>> Anonymous
when would you rather hit can't-do-anymore point, on the treadmill after completing weights, or 80% into your weight routine?
>> Anonymous
Haven't hit the "Can't do anymore" point for a while - today was the first time I got seriously bored after about an hour and threw up my hands, said "screw it" and went home.
>> Anonymous
have you been changing the amount of weight you're using? when's the last time you hit your failure point on any individual weight routine? your 2x# seems like hypotrophy, is that intentional?

you might want to change a few to super sets: do as many as you can until you hit failure, then drop the weight by a plate (or whatever increments it comes in) and go again until failure, repeat this until you hit a weight that just seems too low to get you to failure in under 30 reps.
>> Anonymous
>>371301
Haven't hit the failure point for a while - I think the last time was when I switched up my bench press to 120kg from my normal 80.
Did you mean hypO or hypERtrophy?
Because I don't have enormous muscles, except for my quads, which are freakish and eat small children.
>> Anonymous
>>371314
meant hyper
are you trying to build strength, size, endurance, or what? if you aren't adjusting your program at least once every two weeks you're just maintaining what you have in a permanent plateau.
>> Anonymous
     File :-(, x)
do this if you want to be strong as fuck.
>> Anonymous
>>371321
Endurance and strength. In that order. Once I get it up there enough, I'll be working on swimming - I swim like a barbeque plate.
>> Anonymous
>>371323
I'll try that. Ta.
>> Anonymous
     File :-(, x)
6/10

the 120kg bench press gave it away.
>> Anonymous
>>371333
..no. I'm afraid not - I managed one rep with that and failed.