As the title says I have some doubts about my routine:
- Is it enough to reach my goal?
Short term goal: relatively flat belly and reach 5 complete pull-ups.
Long term goal: roughly 10% body fat and balance strength and endurance.
I prefer strenght and endurance over hypertrophy.
My nutrition is balanced and correct.
Brief description about my fitness journey:
Start at age 20 with 97 kg weight, 214 lb, 168 cm tall, 5 ft 6 in.
I've never had any kind of fitness activity until few years ago.
I was very fat until 2 years ago when I've joined a gym and started a mixture of bodyweight exercises, weight lifting and cardio.
My workout routine was scheduled by the gym trainer.
I've gained some strength, some muscle volume and lost a lot of fat. My health improved consistently and I'm happier than before.
After ~14 months, I've switched doing my own schedule and after my membership ended I've switched to train at the park that has a wonderful structure to do bodyweight exercises.
Due to the fact that I'm a University student I had to schedule my train during the entire week, with access to the park only in the weekend.
My routine is:
Monday | Rest or Jumping Rope
Tuesday | Aikido
Wednesday | Jumping Rope
Thursday | Aikido
Friday | Jumping Rope
Saturday | Upper Body
Sunday | Rest or Lower Body
Jumping Rope | 5 sets of jumps | 60s rest between sets
Upper Body | 3x5 Negative Chin-Ups | 3x8 Inverted Row | 3x16 Push-Ups | 3x10 Pike Push-Ups
Lower Body | 3x5 Assisted One Leg Squat | 3x20 Calf Raises | 3x10 Parallel Bar Dips
Aikido is a martial art that I do every Tuesday and Thursday evening from 20:30 to 22:00, 1h 30m a day, 3h a week total.
Now: Age 22 years old and 72 kg, 159 lb
Jumping Rope | I usually jump as long as possible during a set, 5 sets can last from 30 to 45 minutes.
The reason of the Rest|Jumping Rope on Monday is due to the fact that sometimes I give my body some break, it depends on what I've done on Sunday.
Upper Body | Negative chin ups due to the fact that I can't do 1 regular chin up yet.