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Old 03-11-2013, 02:06 PM   #1
emallini
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Default Is this a good plan to get into great shape?

Monday 7am - Long Distance Run
Monday 7pm - Weights (Chest and Shoulders)

Tuesday 7am - Hill Sprints
Tuesday 7pm - Circuit ( Burpees , Squat Thrusts Etc)

Wednesday 7am - Football Pitch Sprints
Wednesday 7pm - Weights (Back, Legs)

Thursday 7am - Long Distance Run
Thursday 7am - Circuit

Friday 7am - Hill Sprints
Friday 7am - Weights ( Full upper body workout)

Saturday 7am - Football Pitch Sprints
Saturday 7pm - Circuit

Sunday - Day Off

With a great diet
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Old 03-11-2013, 02:12 PM   #2
brown bomber
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Default Re: Is this a good plan to get into great shape?

What for ?
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Old 03-11-2013, 02:15 PM   #3
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Default Re: Is this a good plan to get into great shape?

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What for ?
To lose weight and cut up
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Old 03-11-2013, 03:12 PM   #4
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Default Re: Is this a good plan to get into great shape?

Too much of everything.
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Old 03-11-2013, 04:05 PM   #5
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Default Re: Is this a good plan to get into great shape?

Its unrealistic
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Old 03-11-2013, 04:09 PM   #6
brown bomber
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Default Re: Is this a good plan to get into great shape?

Yep it looks ridiculously tough- you'll prob die
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Old 03-11-2013, 04:39 PM   #7
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Default Re: Is this a good plan to get into great shape?

What is your weight training experience?

Since your goal isn't specific to a sport, but rather just physique; do as little cardio as you can whilst still losing weight at the appropriate rate. Something like a 3 day 5x5 or an upper/lower/off/upper/lower/off/off with a couple of cardio sessions should suffice.
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Old 03-11-2013, 04:50 PM   #8
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Default Re: Is this a good plan to get into great shape?

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To lose weight and cut up
if you want to lose weight, find out your TDEE and eat at 10-20% of that so you're in a calorie deficit. You can obtain this deficit from eating less or exercise and of course both.
If you want to cut up and retain muscle mass, lift weights
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Old 03-11-2013, 05:31 PM   #9
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Default Re: Is this a good plan to get into great shape?

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What is your weight training experience?

Since your goal isn't specific to a sport, but rather just physique; do as little cardio as you can whilst still losing weight at the appropriate rate. Something like a 3 day 5x5 or an upper/lower/off/upper/lower/off/off with a couple of cardio sessions should suffice.


Weights 3-4 days a week. One or two days cardio, one of them being sprints.
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Old 03-11-2013, 05:35 PM   #10
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Default Re: Is this a good plan to get into great shape?

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Originally Posted by emallini View Post
Monday 7am - Long Distance Run
Monday 7pm - Weights (Chest and Shoulders)

Tuesday 7am - Hill Sprints
Tuesday 7pm - Circuit ( Burpees , Squat Thrusts Etc)

Wednesday 7am - Football Pitch Sprints
Wednesday 7pm - Weights (Back, Legs)

Thursday 7am - Long Distance Run
Thursday 7am - Circuit

Friday 7am - Hill Sprints
Friday 7am - Weights ( Full upper body workout)

Saturday 7am - Football Pitch Sprints
Saturday 7pm - Circuit

Sunday - Day Off

With a great diet
Thats a good schedule, if you have school just push back the 7am to 6am. Always make sure to sleep in bed by latest 10pm.
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Old 03-11-2013, 05:37 PM   #11
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Default Re: Is this a good plan to get into great shape?

Its also smart that your alternating between weights and other calisthenics to allow rest the worked areas. Once thing, is that I don't reccomend weights for legs. The reason is because your legs develop by using them in their natural way (running, squats etc) not weights. I would suggest working something else that day. Also try not to develop too much muscle because you will get tired more easily. Not good for boxing.
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Old 03-11-2013, 05:50 PM   #12
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Default Re: Is this a good plan to get into great shape?

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Thats a good schedule, if you have school just push back the 7am to 6am. Always make sure to sleep in bed by latest 10pm.
Sprinting FOUR times a week. He's got hill sprints one morning, followed by burpees in the evening, followed by sprints the next morning, followed by a leg workout that evening. That is a completely ridiculous and unrealistic workload, and thats just from two days.


Quote:
Originally Posted by xRedx View Post
Its also smart that your alternating between weights and other calisthenics to allow rest the worked areas. Once thing, is that I don't reccomend weights for legs. The reason is because your legs develop by using them in their natural way (running, squats etc) not weights. I would suggest working something else that day. Also try not to develop too much muscle because you will get tired more easily. Not good for boxing.
He's not doing it for boxing. He specifically said he just wants to 'lose weight and cut up'
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Old 03-11-2013, 05:56 PM   #13
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Default Re: Is this a good plan to get into great shape?

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Sprinting FOUR times a week. He's got hill sprints one morning, followed by burpees in the evening, followed by sprints the next morning, followed by a leg workout that evening. That is a completely ridiculous and unrealistic workload, and thats just from two days.

He's not doing it for boxing. He specifically said he just wants to 'lose weight and cut up'
I told him to drop the leg workout and this is not too much. He's doing one activity in the morning getting alot of rest for the whole day then doing it again in the evening, and then getting a whole night's of rest then doing another activity.

You're being too soft.

My mistake about the boxing thing.
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Old 03-11-2013, 06:28 PM   #14
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Default Re: Is this a good plan to get into great shape?

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Originally Posted by xRedx View Post
You're being too soft.
It's not about being 'hardcore' or 'soft', it's about doing things in the most efficient way possible; no disrespect to the OP, but he is not (although I'm sure that's why he posted his routine up).

If his goal is purely aesthetic, minimal cardio.
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Old 03-11-2013, 06:30 PM   #15
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Default Re: Is this a good plan to get into great shape?

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It's not about being 'hardcore' or 'soft', it's about doing things in the most efficient way possible; no disrespect to the OP, but he is not (although, I'm sure that's why he posted his routine up).

If his goal is purely aesthetic, minimal cardio.
Nice job taking one sentence out of my whole post and ignoring everything else I wrote.
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