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Forums - General Discussion - Alexie's Workout Plan!

Alexie Di Onie on 18 October 2007

So anyone else on this board work it out?



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AIM SN - Alexie Di Onie

 

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JouninGarret on 18 October 2007

I work out 5 days a week.



Alexie Di Onie on 18 October 2007

Yea but what do you do for your workout?



Xbox Live Gamertag - Deathscythe X

AIM SN - Alexie Di Onie

 

twesterm on 18 October 2007
stof said:
I was just out for a run this morning actually.

But as for a good routine. You ever heard of the Crazy Russian Pushup workout? Iv'e never actually kept it up the whole way through, but I usually stick with it for a few days at a time and it's really had some results.

At the beginning of the week, when you wake up, do as many pushups as you possibly can. From then on, that's your number. And each day, you do a percentage of that number at certain intervals in the day. Here's the chart.

So if you can do 30 pushups monday morning, each hour after that you do 10 pushups. On tuesday you'd do 15 pushups every hour, and so on and so on. It can be hard to stick with (especially at work) but damn it's incredible. I really do mean to stick with it for at least two weeks sometime.

WEEK 1

Mon: 100% test, relative intensity (RI) 30% Set frequency (SF) 60 min
Tues: RI 50% SF 60 min
Wed: RI 60% SF 45 min
Thurs: RI 25% SF 60 min
Fri: RI 45% SF 30 min
Sat: RI 40% SF 60 min
Sun: RI 20% SF 90 min

WEEK 2

Mon: 100% test RI 35% SF 45min
Tues: RI 55% SF 20 min
Wed: RI 30% SF 15 min
Thurs: RI 65% SF 60min
Fri: RI 35% SF 45 min
Sat: RI 45% SF 60 min
Sun: RI 25% SF120 min

WEEK 3

Mon: 100% test


 Man, that sounds pretty crazy but I think people would look at me funny if I suddenly stopped what I was doing at work and started doing pushups.  Plus, my office is already insane hot enough and don't need a reason to make myself hotter.  :-p

 I usually go to a 4-5 times a week but it's during lunch so I usually get about 20-30 minutes of cardio in (though I haven't in the past few weeks because I've just been too busy).  I usually just use the elliptical motion machine but sometimes I do bikes or treadmills.  I just like the elliptical motion machine because I have a bad knee and too much activity hurts it.

I'm moving this week closer to work (like 2 minutes as opposed to 30) and my gym is right by work so I'll be able to work out after work soon.  This means I can have a longer time to work out and do weights again.  I usually like to life 3-4 times a week and just alternate areas.  I don't really have a set plan for that, just as long as I space out the areas.

One of my favorite things I've done is called circuits but these were also by far the hardest.  You have something like 10 events that range from pushups, pullups, to weight exercises and you do them all as quickly as possible and in sets of three.  You allow yourself about a 30-45 second rest between sets and about a minute between the different exercises.  After you finish one circuit you get to rest for a few minutes and you start it over.  you tone everything down a lot which makes it sound really easy but it's probably the hardest thing I've ever done but it works wonders.  (NOTE: I may be off on the times, but they are pretty close.  It's been a while since I've done these)