I need tips to optimize my workouts

I'm a 19 year old 5'7 Southeast Asian 74kg (164lb) with background in track and field (1500m and 3000m events) and I am in dire need of tips from a seasoned gym vet since i've been eyeballing my workouts for 4 months now.

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  1. 2 months ago
    Anonymous

    My goal is to lift heavy, run fast and have the stamina and energy to last 20 minutes in a fight since I train Karate and Kendo simultaneously after weightlifting.

    My PRs are as followed:
    Bench 75kg x2
    Deadlift 80kg x 10
    Squat 70kg x 10
    15 Strict Pull Ups
    3K 10' 50"
    1.6K 5"

    (I never tried doing 1RM outside of bench)

    My training split looks like this, i've been locking in for the past 2-4 months:

    MWF
    Warm Up:
    100 jumps
    6 minute mile run then 2 minute hill sprint at the same pace.

    Back/Shoulders/Chest
    3x15 Pull Ups
    3x5 Weighted Pull Ups
    3x10 Deadlifts
    3x10 Standing Shoulder DB Press
    3x10 Incline DB Press
    3x10 Bench Press at bodyweight
    3x15 Weighted Push Ups

    TThS
    Warm Up:
    Same warm up as MWF

    Biceps/Legs
    3x15 Chin Ups
    3x5 Weighted Chin Ups
    3x10 Standing Bicep Curls
    3x10 Standing Hammer Curls
    3x10 Barbell Squat at bodyweight
    3x10 Goblet Squat
    3x5 Pistol Squats

    Around 2x a week usually thursday or saturday, I do cross fit because my sensei usually likes to incorporate 10x10 explosive weighted workouts which usually occurs after my weightlifting workouts so it's like hell at this point.

    What are things I should do and remove to optimize this routine of mine for longevity and avoid diminishing gains?

    • 2 months ago
      AnavarGuy

      Looks alright, just eat more anon. Like a lot more

      • 2 months ago
        Anonymous

        I eat 5k cals a day mostly rice, chicken, bread, nuts, oatmeal and every food I see. Being in college and working out during lunch time and going back to class then back to training again makes me feel hungry. I gobble on rice like 12 cups and ID STILL FEEL HUNGRY.

        • 2 months ago
          Anonymous

          Less bread more beef more fish. Those are more nutritious and less leaky gut.
          So are you adding 5lbs on your compounds every week? Or adding reps to 15 every week? How is your progression?

          • 2 months ago
            Anonymous

            I've been adding 5lb to my weightlifting every 1 month. I was able to increase my pull ups from 10 strict form to 15 and my bench PR went up as well but I have been experiencing adrenaline drains and there are days that my body just plain out hurts.

        • 2 months ago
          AnavarGuy

          Youre that lean but eating 5000kcal? Ive been bulking on 4k and Im 86kg now anon.
          You must be doing a lotttt of fighting

        • 2 months ago
          Anonymous

          Any tips on being that lean while eating so many calories?

          • 2 months ago
            Anonymous

            Burn the calories you eat.

          • 2 months ago
            Anonymous

            Not that anon, but I used to be that lean in college eating around 4k calories a day. I was probably running at least 15 miles a day minimum on top of weight training. No idea how he is doing it with 5k calories though.

          • 2 months ago
            Anonymous

            Running 3k a day at tempo speed (4:30 per km) and atleast a 10k run per week as a warm up will do you good.

            Lifting heavy afterwards and training martial arts for 3-4 hours will burn atleast 2k calories considering the intensity is high.

            • 2 months ago
              Anonymous

              Thanks bro, somehow you opened a rabbit hole for me and ended in the world of smart bikes, I love it.

              • 2 months ago
                Anonymous

                Weird, because I was looking at electronic scooters. . .

    • 2 months ago
      Anonymous

      >3K 10' 50"

      Where's that schizo who always advises against doing cardio?

    • 2 months ago
      Anonymous

      Look into Tactical Barbell, its programs are designed for people who do a lot of other physical stuff besides weightlifting.

  2. 2 months ago
    Anonymous

    There are a lot of asians on here but why do you let white dudes insult your race? Seems like you asian guys only get violent when its another asian man insulting you

    • 2 months ago
      Anonymous

      Because they're intelligent and have self-control, and aren't impulsive Black folk

      • 2 months ago
        Anonymous

        Yeah they are
        Asians fight other asians psychologically
        But they never have the balls to stand up to a white guy for whatever reason

  3. 2 months ago
    Anonymous

    i feel like you guys are soulmates

    • 2 months ago
      Anonymous

      OP looks 100% way better than the guy on the right

      • 2 months ago
        Anonymous

        OP is a hairless hobbit

    • 2 months ago
      Anonymous

      this op would be top and the other bottom, but definitely the little spoon since the other seems taller

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