Review my workout :D

Naos

Good morning and apologies in advance, this will be a long one

Figured I'd post this up as I've always been very on/off with my weights but have been doing this for the last few weeks (Weeks I know, I'm going to do it this time though). Not to sure about terminology, will google as best I can.

So the stats: I'm 5'10", 83kg and am of a stockyish build. I do JiuJitsu and Judo(not trained in around 8 months due to work) and thus am looking for power training (fast explosive muscle). I have a fairly okay diet, despite a sweet tooth which will be ending for lent. I want to be at 80kg, lean with muscle.

Diet
Morning: Porridge
Lunch: Tuna/egg/beans with brown bread
Work: Smoothie / 2 bananas
Dinner: Usually chicken/fish with rice/noodles

(I'm realising now I need to increase my veg intake big time.)

Gym:

- 10 minute run
- All my sets/reps are done 5 x 5
- All done in pairs (So taking below for example, I do (1), wait 30 secs, do (2) rest 1:30 and then back to (1) )

• (1) [Chest] Bench Press: 70kg / (2) [Back] Dumbell bent over row: 30kg
  
• [Chest] Incline Bench: 50kg / Pullups
  
• [Biceps] Preacher curl:40kg / [Shoulders] Behind neck press: 40kg
  
• [Triceps] Cable Pushdown: 30kg / [Lateral Deltoid] Cable One Arm Upright Row: 12.5kg
  
• Holding weight out as straight as possible, twisting slow side to side) : 20kg / Bicep curls: 10kg
  
• [Lat Machine] Cable Front Pulldown: 50kg / Behind neck press: 50kg / Bicep curl front of chest: 50kg

JJ Monday & Gym Tues,Thurs & Sat.

Note: This post has taken me one hour to compose :eek:

I've also learned how ignorant I am with regards to my gym knowledge, thinking certain exercises did different parts of my body.

Thanks for the read and all criticism is greatly appreciated!

Brian

Colm_OReilly

For combat sports I know of no greater conditioning tool that CrossFit.

rubadub

Squats, deadlifts, dips, chinups, standing military press, ditch the machines. A lot of bicep isolation there, only a need for one, if any at all, since they will be worked with other movements.

Naos

Ditch the weights and go for purely free weights?

Colm, I've looked at crossfit before. However I'd be concerned that I'd end up doing it wrong and doing my back in, swinging kettlebells etc.

Anything to be changed in my diet bar increased intake in vegetables?

Thanks for tips so far guys

Colm_OReilly

You're far more likely to get an injury in a chaotic environment than sport than a rhythmic activity like CF.

That being said, CF is based around presses, squats, deadlifts. kettlebell swings don't appear all that often and if they do, start off with a light weight and practice them slowly.

Get the technique. Then get the technique consistently. Then start increasing the intensity of your workouts.