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All Day Workout

I have time to play with, and I think I've been a bit random with my workouts. I want all round fitness, and I'd say I'm fairly intermediate. Do you think there's anything I can add or shuffle round in my routine?

My Stats

Physique:

  • Weight: 12 stone/75 kg
  • Height: 5 foot 10
  • Age: 19

Weights:

  • Dumbbell curls: 17.5kg (4 reps)
  • Dumbell lateral raise: 10kg (6 reps)
  • Bench-Press: 25kg (4 reps)
  • Dead-lift: 35kg (16 reps)
  • Grip Strengthener: 18kg resistance (20 reps)
  • Kettlebell: 18kg

Running:

  • Half marathon(13 miles): 1:40

Routine

Everyday:

  • 1 hour morning swim (irregular)
  • 5 mile run/walk (sometimes again after lunch)
  • Kettlebell/Dumbbell/Grip Strengthener/Ab Exercises through the day

Evenings:

  • Monday - hour of gymnastics
  • Tuesday/Friday - 3 hours of Dead-lifting, Bench-pressing and Climbing
  • Wednesday/Thursday - hour of swimming
  • Saturday/Sunday- feck all

Diet

Light breakfast/dinner (veg, fruit, wheat and oats) and a heavy lunch (protein). No junk/dessert/drinking.

Problems

  • I struggle to keep a steady pace on my own. Yet, I ran a half-marathon in 1:40 with this kind of fools training.
  • Waking up to swim at 7. My diet's helped but it's not golden, and I avoid alarm clocks.
  • Stuck in a rut with weights. I expected my dead-lifting to suffer (went from 5 times a week to twice if that), but the dumbbells I use everyday aren't getting much easier.
  • What's the best way to work martial arts into this?
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  • How much weights do you have? What does "gymnastics" consist of?
    – Dave Liepmann
    Commented Jul 14, 2015 at 14:00
  • 1 adjustable 30kg dumbbell, 1 adjustable 15 kg dumbbell, 1 18kg kettlebell. Gymnastics consists of flips, pullups, and stuff using all the equipment you see here
    – Erlja Jkdf.
    Commented Jul 14, 2015 at 14:04

1 Answer 1

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If your goal is general fitness then you're doing plenty of running, walking, and swimming, but your deadlift is quite light. Sixteen reps is also a lot for the deadlift. If it's possible to use more weight but fewer reps per set, do that. 60kg to 100kg should be entirely doable for you within a few months.

Other ways to get good use out of your limited weights are Turkish get-ups, overhead presses, and kettlebell swings and snatches. The swings are a good alternative if you don't have the equipment to deadlift heavy.

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