300 workout routine

[Mr. P]

So I was looking over weight lifting routines over the net last week and found this.



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Yesterday at the gym I did the routine except the deadlifts, instead of them I did Cleans with 170 pounds (or somithing like that). I really liked this routine. I could pull it off in 20 minutes if I wanted, but yesterday I did some other excercises too. But as the last move yesterday I did the Floor-Swipes and now my middle body is itching in "pain" as that move was something that I've never done. I did it with 90 pounds on barbell as I was afraid for losing the balance of the bar which was a good call from me.



I'm planning on taking this to my routine next winter and doing this routine twice in a row. FOR SPARTA!!!

[bills bro]

sounds tough, 25 pull ups is too much it'd take me 10 sets to do that ...

[beandorkio]

[Lavabug]

Seen a video of it before, looks tough but I don't dig high volume/low weight continuous lifting. Hell of a cardiovascular exercise, probably awesome for conditioning sports athletes, but it doesn't do much for my strength imo.



[quote name="sade"]sounds tough, 25 pull ups is too much it'd take me 10 sets to do that ...[/quote]

So you can only do 2.5 pullups at a time? But you deadlift more than me. I hit 12 fresh then it's pretty much sets of 6-8.

[bills bro]

My upperbody is weak.

I was thinking more like a first set of 4 or 5 and then decreasing form then on, the last few would probably be singles.

[Haunty]

I'm in shit physical shape right now. I don't honestly have the money to pay for a gym membership. I really want to get better though.



Any thoughts about what I should be doing with my apartment complex's fitness room?

(has an inclining bench, dumbbells up to 50 lbs, and treadmills)



I want to get to the point where I can do the 300 workout. I really just want to get in that kind of realistic, useful physical shape, where I'm fit and have enough muscle to look good. I like being active, but since I started university I've been slacking off the normal things that used to keep me in shape, like hiking, swimming, skateboarding.

[Mr. P]

You can start doing that 300 workout right now. There is no need for you to do the deadlifts with 135 pounds if your not up to it, you can use the 20 pound barbells or whatever with it. Or not use any weights at all and just do these excercises with rubberbands.



And if you have bumbbels up to 50 pounds you can do the clean & press move which is really great move for you! Just get your ass off the sofa and start working out!

[Lavabug]

Any barbell racks/cages for squatting? You need to do them. You can also use the dumbells for lunges. With just dumbells you can do incline and flat presses(if you've got a flat bench), flyes, seated shoulder presses, front/side raises for shoulders, back: 1 arm rows(though 50lb might feel too light), maybe deadlifts with dumbells. You could also do the rows with a bar if they've got one, that might be better if you outgrow the dumbells. Concentration curls and hammer curls for biceps, triceps: kickbacks and behind the head extensions. That's all I can think of with just dumbells.



try 4-5 sets of 10, the last 2 or 3 sets being only 8, ascending in weight each set. Start with 1/2 of your max. You could alternate chest/shoulders/triceps and back/legs/biceps twice a week, and do all the cardio and ab work you want. That's what I would do in your situation.

[bills bro]

Everyone will have different suggestsions

[Wacky Waving Inflatable Arm-Flailing Tube Man]

[quote name="HbW"]I'm in shit physical shape right now. I don't honestly have the money to pay for a gym membership. I really want to get better though.[/quote]

see if there's a Gold's nearby, they're only $24/month

[Rob]

i do this workout every morning before breakfast and twice before i have sex.