Critique my program

Dermington

Day 1 : X-Trainer, Treadmill, Chest, Shoulders, Triceps.
X-Trainer 12 Mins Level 8-12 Speed 10-12 2 Mins forward, 1 Mins reverse
Treadmill 5km level 10-14 6-8 kph

Bench Press Smith 12 reps 3 sets |
Decline Fly Bench 12 reps 3 sets | Chest
Chest Press Machine 12 reps 3 sets |

Shoulder Press Smith 12 reps 3 sets |
Jerk Press Bar 5 reps 3 sets |
Upright Row Curl Bar 12 reps 3 sets | Shoulders
Shrugs Dumbells 12 reps 3 sets |
Lateral Raise Dumbells 12 reps 3 sets |

Incline Press Curl Bar 12 reps 3 sets |
Tricep Press Machine 12 reps 3 sets | Triceps
Kickbacks Dumbells 12 reps 3 sets |

++++++++++++++++++++++++++++++++++++++++++
Day 2 : X-Trainer, Bike, Rower, Legs, Back, Biceps.

X-Trainer 12 Mins Level 8-12 Speed 8/12+ 30 Sec sprint/30 Sec easy
Bike 16 Mins Level 10-14 80-120+ rpm 15 Sec sprint/15 Sec easy
Rower 10 Mins Level 10 2:10/500m 4x500m/1 Min rest

Leg Press Machine 12 reps 3 sets |
Calf Raise Machine 12 reps 3 sets | Legs
Leg Extension Machine 12 reps 3 sets |

W.G. Pulldown Machine 12 reps 3 sets |
Seated Row Machine 12 reps 3 sets |
Bench Row Dumbells 12 reps 3 sets | Upper & Lower Back
Deadlift Bar 5 reps 3 sets |
Back Extension Machine 12 reps 3 sets |

Bicep Curls Dumbells 12 reps 3 sets |
EZ Bicep Curls Curl Bar 12 reps 3 sets | Biceps

++++++++++++++++++++++++++++++++++++++++++
Day 3 : Treadmill, X-Trainer, Abs

Treadmill 24 Mins Inclined 8-10 kph Progressive distance
X-Trainer 20 Mins Level 8-12 Speed 12+ 4 Mins forward/4 Mins reverse

Plank Mat 3 reps 30 seconds |
Side Plank Mat 3 reps 30 seconds |
Knee Ups Bench 12 reps 3 sets | Abdominals
Ab Crunch Machine 12 reps 3 sets |
Side Bends Bench 12 reps 3 sets |

++++++++++++++++++++++++++++++++++++++++++

I'm 6'3", 104kg. I started this program about 2 weeks ago. My fitness has increased dramatically in my opinion and the 5km is now very manageable.
This program is designed to increase my aerobic and anaerobic fitness levels and also to tone and build some muscle. Having a lot of muscle is not crucial whatsoever, the fitness takes precedence here.
I do the cardio first, followed by 5 minutes of rest and then straight into the weights.
The 5km on the treadmill is the sports run (or whatever its called) on the Life Fitness treadmill. That means that the incline changes during the run. I do the 5km in 35 minutes.

justsomebloke

Get rid of the smith machine stuff and use dumbells if you don't have access to oly bars, also get rid of the tricep machine and do dips if you have a dip station. You could try supersetting the arm curls and dips aswell

Dermington

We have Olympic bars alright. I use the smith machine because I rarely have someone to spot me when benching etc and because I'm working to failure I have to be more careful when doing bench pressing using free weights.

The only super sets I'm doing at the moment are the jerk presses/upright rows/shrugs.

I find dips are very difficult, so I'm working up to them. I'm generally able for 3 sets of 3 which at the moment doesn't seem finctional. Though I guess 3 sets of 3 can be built up slowly I'm not concentrating on muscle so is it important enough to do like that? I'm enthusiastic, not lazy so if its a better workout doing it like that then I will.

Arm curls and dips? bicep or tricep curls?

Dragan

www.crossfit.com

read it and see what you think.

Dermington

I was reading through the crossfit site recently as a matter of fact.

Not within my ability range at the moment however. Their daily challenge's are great though. I know they are not all as straight forward as running 10km but I like the approach they take.

How atainable is being able to do all the daily challenges? I mean assuming you have tried some of them have you ever found yourself struggling with any of them?
++++++++++++++++++++++++++++++++++++++++++++++++

Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

wow! :eek:

That sounds great. I can only imagine the pain. I love that feeling.

Vegeta

ok for that cross fit thing do you just do their daily excercise every day and that's it.

No more no less

EDIT: assuming diet is spot on of course

Dragan

Dermington wrote:

How atainable is being able to do all the daily challenges? I mean assuming you have tried some of them have you ever found yourself struggling with any of them?
++++++++++++++++++++++++++++++++++++++++++++++++

Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

wow! :eek:

That sounds great. I can only imagine the pain. I love that feeling.

Very attainable. Though it is difficult. I have known very few people to do a crossfit workout and still be happy with there level of fitness afterwards. It can be a bit of a wake up call.

All workouts can be scaled down to suit the level of the trainee. This is what makes X-fit so good. Most things are done for time etc with an emphasis on safe form and correct execution of the excercise.

The first time i ever did a crossfit workout it was "Fran" and at the time it took me 12 mins. My best time to date has been 7:30 for that particular excercise.

Like anything, the correct application of effort, and clever training will bring massive improvement in all area's of health and fitness.

And Vegeta, for those just starting, the X-fit warm up and Workout of the Day, or chosen "Girl" would be perfect.

I know regular do a X-fit workout and follow it with further lifts etc.

Dermington

Yeah it appears to be a wakeup call alright. I kind of freaked about my health a few months ago and decided I needed a long term consistent fitness rather than being an animal in my 20's then taking it easy for the rest of my life.

But cross fit is sucha challenge that I'm beginning to feel you will never be able to do everything as they pitch it to you. I mean you might be able to deadlift all day but not be able to run etc etc.

I heard your pretty big Dragan, is your overall fitness good or is it all strength or mainly strength or what?

Dragan

Dermington wrote:

But cross fit is sucha challenge that I'm beginning to feel you will never be able to do everything as they pitch it to you. I mean you might be able to deadlift all day but not be able to run etc etc.

I heard your pretty big Dragan, is your overall fitness good or is it all strength or mainly strength or what?

The whole point of crossfit is that this is exactly the fitness it develops. Dedicating yourself to the program with the proper intensity and desire means that you should be able to perform core strenght and Olympic weight moves with respectable weight for your bodyweight class. You should be able to run for distance at a good pace, you should be able to row for distance at a good pace. Your should develop total functional strenght throughout the whole body. You balance, co-ordination and muscular connections should all improve.

In short, you become very efficent, at pretty much eveything.

I would consider myself to be a big guy with a good level of fitness. Well above average though still far from where i would like it to be.

But i will be where i want to be, with time.

Dermington

Yeah i understand.

That sounds like it's what I am looking for. I enjoy my current workout program a lot. Its great to be strong but also fit.

Any problems with my workout?