2 Total Body, 2 Military Workouts

Training Bodybuilding
1

I have a new plan in place, after doing a 4x a week total body routine for about 8 weeks. I’m now going to be doing 4 total “lifting” workouts a week, with 2 of the off days for running and abs, and one day of complete rest.

My military workouts are designed to maximize those things emphasized by the Corps: pull ups, dips, push ups, and running. I’m going to do pyramids on pull ups and push ups, and 4-5 sets of high rep (20-25) dips. Yesterday I did the following:

Pyramid pull ups: waiting 5-15 seconds before each set
shoulder width chin ups - 1, 2, 3, 4, 3, 2, 1
shoulder width pull ups - 1, 2, 3, 4, 3, 2, 1
commando pull ups - 1, 2, 3, 4, 3, 2, 1
In-facing hands pull ups - 1, 2, 3, 4, 3, 2, 1
closed grip pull ups - 1, 2, 3, 4, 3, 2, 1
(total ~80 pull ups, I think)

I accomplished that in around 10 minutes, I think.

Then I did the same kind of thing with push ups except the pyramid went to 8 and I used a normal stance, then wide, then triangle, and then close hands.

I then did 5 sets of dips: 25, 20, 20, 15, 15

After that, I pounded my remaining Surge and I did a “cool down” of 15 minutes of cardio.

That will be my military workout day for Friday.

I’ll run and do abs today. (Saturday)

Sunday - off.

Monday is a total body workout: 5x5 day
Squat
Hack-dead
Incline DB bench
Calf Raises
Weighted Dips (tricep & chest)
Back Ranges
Shrugs/Holds
Curls

Tuesday - Run/Abs

Wednesday - Military workout #2

Thursday morning - Total body workout 2
4x8-10
Military press
Upright row
Forward Raises/Lateral raises
Light squats
Calf raises
Shrugs
Lunges (15-20)

2

All that in around 10 minutes?
Wow, your in good shape already
Nice job

3

[quote]DanErickson wrote:
All that in around 10 minutes?
Wow, your in good shape already
Nice job[/quote]

I went through the pull up variations in that time, not every exercise.

But yeah, I’ve got a lot of endurance. My 18:30 3-mile run has really helped me with everything else. That run is a bitch and a mental struggle, but I can grunt it out.

4

Thats it!!
I think you just promoted me to start doing more cardio again. When I first started working out I used to jog all the time. Now I never do. I should probably start again. I fell into the trap of believing that cardio is useless and you only need to do weight trainning. But I have read that doing cardio will help with things like squats. Yup… you just promoted me to start back up again.

5

[quote]DanErickson wrote:
Thats it!!
I think you just promoted me to start doing more cardio again. When I first started working out I used to jog all the time. Now I never do. I should probably start again. I fell into the trap of believing that cardio is useless and you only need to do weight trainning. But I have read that doing cardio will help with things like squats. Yup… you just promoted me to start back up again.
[/quote]

How did I “promote” you to start doing cardio? I guess that’s a compliment? Haha…

6

Very nice.

What about doing handstand pushups for the next level. I understand that dips already work the triceps in a way that you would probably be able to do less of them after the HD pushups, but I’m just hammering the idea.

7

[quote]Imen de Naars wrote:
Very nice.

What about doing handstand pushups for the next level. I understand that dips already work the triceps in a way that you would probably be able to do less of them after the HD pushups, but I’m just hammering the idea.[/quote]

That may be worth a shot. I’ll try adding it in after 2-3 weeks of increasing these pyramid sets.

Good call.

8

Well, I changed up my days a little bit.

I was sore after Friday’s workout, so I didn’t do much on Saturday except for a run and then Sunday I hit up the 5x5 stuff.

Today I did another “military workout” except I did one round at 7:30 AM which included the pull ups, push ups, and dips as well as a 3 mile run. I started off with the 3 mile run, then went into the pyramids, and then ended with a 10 minute cool down run.

I went back to the gym a 5:00 PM and opened up with a 10 minute run (in which I covered about 1.4 miles), then hit a pyramid of pull ups and push ups, took a 2 minute break, and did another pyramid with the same grips. After that, I did some calf stuff that I saw Stan Mcquay do, followed by Stan’s prescribed forearm exercises, and then various shrug exercises. I called it quits after that.

Today’s total was 7 pyramids of pull ups with various grips, 6 pyramids of various push up stances, about 6 sets of bodyweight dips, 40 minutes of “cardio”, and the calf, forearm, and trap exercises.

I’m kinda beat. I’ll hit up some sleepytime at like 10 tonight.

Damn.