Critique a workout, and what is the consensus on weights?

[poopscoop]

PT Scores: 92PU 94SU 13:00 2-Mile (An unusually slow test, but it is the official number) 35:40 5-mile

Weight: 165, 5'9"

Gym Workout:

For reference, a set of 21 pushups and 21 sit-ups is performed between every superset and each change of excercise. Rest time is generally the amount of time required to walk between machines, and never exceeds 4 minutes. (+) indicates superset. Each workout requires 50 minutes to an hour. 100 pushups and 100 situps are performed every night before bed, usually takes about 10 minutes to complete this task.

Chest and Tri day:
Light warm-up

6x3 Bench press (185-215) + 10x2 dumbell flys(30)

8x3 incline press (165-185) + 8x2 standing tri extensions(25)

10x3 dips(45-50 hanging from belt) + 8x3 cable tri-extensions (120-140, 2 arms) + 8x3 standing tri extensions(30-35)

5-7 minutes extensive ab workout and rest

failurex2 benchpress machine (150-205) + failurex2 dips (0-25) + fx2 incline press machine + fx2 cable tri extensions (90-120)

Biceps and shoulders day:
light warm up

8x3 Preacher curls (80?) (+) 5x3 sitting curls (35-45) + 12x3 stnading curls (25)

6x3 shoulder press (125-145) + 10x3 trap raises (95-105) + 10x3 shoulder raises? (20)

5-7 minutes ab workout, various core strengthening.

fx2 machine shoulder press(115-155) + fx2 standing curls (35) + fx2 shrugs (80 in each hand) + fx2 standing curls (25)

Back and legs:
light warm up, includes very light (2 plates of 45 on each side) of leg press, 12x2. Stretching.

10x3 Gorilla bar pull-ups (plams both towards and away) + 5x3 lat pull downs (170) + 10x3 cable rows(120-140)

10x3 leg press(340, machine) + 12x3 leg extension(115-125) +12x3 leg curls(115-125) + 12x3 calf raises (unknown weight)

5-7 minutes back extensions and abs.

best part: Lunges, 40-45 in each hand. 10 down, weights dropped, 10 immediately back, turn around, 10 back to weights, ick up and complete 10 more weighted lunges. Immediately to wall-sits to failure. Pull-ups to failure. x2.

The run

5 mile minimum, 5 days a week. Most often 5 miles twice a week, 6 miles twice, and 7 miles once a week. Running schedule varies greatly, but the only distances under 5 are for speedowrk. Paces are as follows: 5 mile in 38, 6 in 48, 7 in 58. I cycle on some weekends to replace speedwork and rest knees. I am currently training for the Mountain Ranger 15k, and will increase distances to 10 miles this month, and speedwork for the 2 weeks leading up to the race. I intended to work swimming back into the routine in May.



Overall, I aim to workout 7 days a week, but it inevitably ends up becoming 5 or 6 because of scheduling conflicts. I've been working out for about 4 years now, and have done a good amount of research.

What is the Ranger opinion on this workout, what should change, and what is the opinion on weight training altogether?

Any advice given will most likely be referenced in Minor Mayhem.

Much thanks.

[Rangerguru]

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