Circuit Training (Grape and KRank)

[walkerblocker]

I made this thread so my request doesnt get buried in other threads

I train exclusively circuits now, I really like it and my meathead training doesnt interest me anymore (for now)
I train circuits 3x a week and would like them to revolve around a push/pull/legs routine but generally dont care and just want 3 day a week circuits. The gym I now go to is dead at 8 am and perfect for circuits

Anyways, blah blah looking for 3 day a week circuit plans, lots of equipment at that gym

[SweetDaddySiki]

What's your routine? I've tried various circuits such as kettlebells and dumbbell routines you see on Youtube but not with barbells or in a gym setting. I really think I should be doing circuits instead of traditional bodybuilding routines.

[walkerblocker]

What's your routine? I've tried various circuits such as kettlebells and dumbbell routines you see on Youtube but not with barbells or in a gym setting. I really think I should be doing circuits instead of traditional bodybuilding routines.

Today i did
Assault bike to
Trap bar deads immediately to farrmers walk to
AB to
Goblet squat to
AB to
DB straight leg deads to
ABto
Backwards lunge to AB to
Plank

Rest 2 mins between circuits go for an hour...pooped

[SweetDaddySiki]

What differences have you noticed since doing circuits? I'm guessing lower body fat. What about muscle growth or loss?

[walkerblocker]

What differences have you noticed since doing circuits? I'm guessing lower body fat. What about muscle growth or loss?

Im only a week in so nothing yet

[joswift]

Im only a week in so nothing yet

maybe we will see some weight loss once Ramadans over 

[walkerblocker]

maybe we will see some weight loss once Ramadans over 

😁😉😁

[Krankenstein]

EMOM x 23 min

1) pushups
2) DBL DB Bent row
3) Box step ups
4) DBL DB Push Press
5) Cal Assault Bike
6) Rest

The DB's should be a weight you know you can get 10 - 12 easily when fresh

You get up to 1:00 per station only.  No "break" between them

----------------

3 Rounds
30 cal Assault Bike
20 Kettle Bell Swing
10 Pullups
- Rest 1:1 between sets

----------------
AMRAP 24:
15 Cal Assault Bike
15 Turkish sit up (holding 10# plate)
5 Deadlift (@70% 1rm)
5 Front Squats (@70% 1rm)
- Rest 1 min after squats

[IroNat]

I suppose you could call what I've been doing lately circuit training but I do it to save time.

>

Examp!e:

Leg extensions - 3x20
Leg curls - 3x10
Seated calf raise - 3x15
Tib raises - 3x20-25
Behind neck press - 2's for 1 hour
Close grip lat pulldowns - 3x15
EZ bar curls - 3x10
Glute iso's - 5x5 sec
Stomach vac - 10x5 sec
Plank - 1 min
Block pinches - 3x10 seconds
Db palms down wrist curls - 3 sets

The behind neck press is the main exercise.
I throw the rest in between the behind neck sets.

[Grape Ape]

Im only a week in so nothing yet

The way I describe it that when you do things in real life, you remain unaffected - shoveling a driveway, walking up a large hill, etc.....stuff that "normal" people complain about doesn't affect you at all.

[walkerblocker]

The way I describe it that when you do things in real life, you remain unaffected - shoveling a driveway, walking up a large hill, etc.....stuff that "normal" people complain about doesn't affect you at all.

thats my exact goal, just to function better everyday

[IroNat]

Deadlifting is good for snowshoveling/digging.

[SweetDaddySiki]

The way I describe it that when you do things in real life, you remain unaffected - shoveling a driveway, walking up a large hill, etc.....stuff that "normal" people complain about doesn't affect you at all.

I noticed that my mobility and overall endurance was better when I was doing circuits. I did the stuff you find on youtube (dumbbell workouts, 40 seconds work/20 seconds rest, next exercise, for 30 minutes or so). What's odd is that I increased the weight on the dumbbells and I actually got a lot stronger. Barbells seemed lighter when I went back to the compound exercises with previous weight I was using. I really should be doing circuits and I know that eventually I'll gravitate to them but I still like basic barbell 3 sets of 10 weight lifting.

[Grape Ape]

I noticed that my mobility and overall endurance was better when I was doing circuits. I did the stuff you find on youtube (dumbbell workouts, 40 seconds work/20 seconds rest, next exercise, for 30 minutes or so). What's odd is that I increased the weight on the dumbbells and I actually got a lot stronger. Barbells seemed lighter when I went back to the compound exercises with previous weight I was using. I really should be doing circuits and I know that eventually I'll gravitate to them but I still like basic barbell 3 sets of 10 weight lifting.

Yeah, moving weight for time and such does seem to help overall.

But do the best of both worlds - hit the basics on one exercise like bench / squat / DL -  3x10, 5x5, 10x2 etc.....then circuit the supplemental work and other stuff.  That's how Soulcrusher trains and he looks like a bodybuilder.

[Krankenstein]

35 Min Amrap

500m Row
10 Box step up and over (20")
50 ft bear hug plate carry
500m row
10 Bench (weight you can handle for 12 - 15)
50 ft mixed DB carry (one overhead - if shoulders allow, one by side.   If not overhead, then in the front rack)
500m row
10 lat pull downs (weight you know you can handle for 12 - 15)
50 flutter kicks (total)

[Krankenstein]

1000m row

Then amrap 20 mins
5 Bench
10 Pull downs
15 squats

then : 1000m row

* weights should be about 50 - 60% of 1rm

[walkerblocker]

1000m row

Then amrap 20 mins
5 Bench
10 Pull downs
15 squats

then : 1000m row

* weights should be about 50 - 60% of 1rm

then : 1000m row

* weights should be about 50 - 60% of 1rm
[/quote]

got a couple questions for you
1. I was on a pull then legs then push schedule every 2nd day, this covers a lot of my body, will this circuit negatively affect whatever I do in 2 days cause my chest or back or legs will be too tired?
2. Will you be having me do this type of full body thing every 2nd day?
3. Is there ancillary work for bis and tris on other days?

just kinda wanna reiterate,.....can my 60 year old body handle full body circuits every 2nd day, especially legs?

[Krankenstein]

then : 1000m row

* weights should be about 50 - 60% of 1rm


got a couple questions for you
1. I was on a pull then legs then push schedule every 2nd day, this covers a lot of my body, will this circuit negatively affect whatever I do in 2 days cause my chest or back or legs will be too tired?
2. Will you be having me do this type of full body thing every 2nd day?
3. Is there ancillary work for bis and tris on other days?

just kinda wanna reiterate,.....can my 60 year old body handle full body circuits every 2nd day, especially legs?

1. There is that possibility.  I am realizing you want a circuit of push, circuit of legs, or circuit of pull.  Then again, with lighter type of stuff you can recover.

2. No need, I will go back to drawing board

3. Personally I don't think it would be needed with some of the functional work.

[walkerblocker]

1. There is that possibility.  I am realizing you want a circuit of push, circuit of legs, or circuit of pull.  Then again, with lighter type of stuff you can recover.

2. No need, I will go back to drawing board

3. Personally I don't think it would be needed with some of the functional work.

I never factored in lighter is easier recovery

[Krankenstein]

One more thing about recovering....going about 70 - 75% most days and do one day where its 90 - 100% should be fine.  Its when you try to go balls out every time thinking you have to crush it, demolish it, kill it, etc....thats where you burn out.

If you look like a piece of sizzling bacon after you're done....you went too hard for 7%

[walkerblocker]

35 Min Amrap

500m Row
10 Box step up and over (20")
50 ft bear hug plate carry
500m row
10 Bench (weight you can handle for 12 - 15)
50 ft mixed DB carry (one overhead - if shoulders allow, one by side.   If not overhead, then in the front rack)
500m row
10 lat pull downs (weight you know you can handle for 12 - 15)
50 flutter kicks (total)

Im gonna do this one tomorrow
had to take Gazoo to the vet, as he gets older hes developing food allergies and one of his eyes is messed up

[Krankenstein]

Legs:

Every 4 mins x 8 rds

20 cal assault bike
5 deadlifts
50ft bodyweight walking lunge (2 x 25ft)
25ft sled push
25ft sled pull (i.e. walk backwards )

rest remaining time

- weight on the deadlift is something you can handle for 10 fresh
- sled weight should be something that doesn't take more than :10 - :15 to complete with each direction
- You're looking for about :45 - 1:00 rest

[Krankenstein]

Push / Pull day

10 to 1

Bench
Row
50ft shuttle run

- Start with 10 reps of each, then you will do a shuttle run (down 25ft, back 25ft = 1 rep)
- Weight on bench and row should be something you can do for 15reps fresh
- 10 reps, then 9, then 8, etc

[walkerblocker]

Push / Pull day

10 to 1

Bench
Row
50ft shuttle run

- Start with 10 reps of each, then you will do a shuttle run (down 25ft, back 25ft = 1 rep)
- Weight on bench and row should be something you can do for 15reps fresh
- 10 reps, then 9, then 8, etc

beauty i like it, its push pull today Im on this
thanks Krank

[Krankenstein]

beauty i like it, its push pull today Im on this
thanks Krank

First round  = 10 x 25ft down, 25ft back on the shuttle.

Just wanted to be clear the shuttles follow the same rep scheme