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Workout routine Anonymous
Would like some criticism on my workout routine

I am 5’6” 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 -100lbs
Camber Curl – 57.5 lbs
Overhead Tricep Extension – 77.5 lbs
Chess Press – 70 lbs
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>> Anonymous
Too many isolations that occupy too much time.
>> CWheezy !!bJFrM5LONOF
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
>> Anonymous
http://startingstrength.wikia.com/wiki/FAQ#Three_Flavors_of_Starting_Strength

Do 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.
>> Anonymous
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).
>> Anonymous
>>358837

Have 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.
>> Theodore Roosevelt !!HOuBwcVYHCT
Wow that's like 2 years you wasted lol.
>> Anonymous
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.