300 workout

[alphalanos]

Have you guys heard or tried this? Im just starting and it seems to be a pretty intense routine, at least for me. Im 5'8'' 160 (20yrs old) and im looking to strengthen my core as well as add some mass. Im sure alot of you already do something like this or even more involved.

a) Pullups - 25 reps
b) Deadlifts with 135lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps

I also found another one thats a little different

all 2 sets X 15 reps

one arm pushup
jump squat
weighted pull up
weighted squat
explosive pushup
split squat lunge
recline pull
reverse weighted lunge
vertical pushup
dbl. crunch

[sivic02]

My friend has talked about doing something similar to a 300 workout but decided against it despite me trying to convince him so I can see first hand how well this works. I had a workout routine similar to this one at one point when I didnt have a gym membership and limited equipment to work with. This type of routine worked wonders for my core but if you are looking to add mass you wont get it this way. I did a body weight routine with a lot of running and I lost a little size but I was freakin ripped!

I am a big fan of body weight routines for people who are just getting into working out but if you are doing what you listed above then you are in pretty good shape. I would suggest either getting a weighted vest and wearing it during your workout. If you dont feel like spending the cash for a weighted vest then you could do what I did and tightly strap on a backpack and securely pack weights in it. If you go this route make sure you pack the weights in pretty well with something like old t-shirts for packing so they wont shift around.

I would probably add in a couple other exercises to the routine which would be dips, which you can do with just a chair, and reverse pushups (think laying on your back to do a bench press with the bar just beyond your extended arms reach and doing pull ups this way.)

Let us know how this goes for you, im curious about this type of workout program. Are you including any cardio into this? Also what is your current diet so we can better see any ways to improve your program.

[Ascendance]

I find the best way for this sort of workout with the bits not involving anything but resistance against your own body weight is to go harder, harder harder. Work out daily but do the resistance program every other day and dont aim for say 2x15. Aim for 2x however many you CAN do.

Works for naval clearance divers......

[alphalanos]

I cant really do the one arm pushup very well. The other things are alright. I ride my bike and drink tons of water, I dont eat much high fat food but I probably eat 3-4,000 calories a day, and I have gained maybe 10 lbs in the past 3-4 months. Im not in top shape, being in college limits my time.

[beef_bourito]

if you want to read a good article on the 300 workout go here: http://www.gymjones.com/knowledge.php?id=35
the "300" is really just a test for them, near the end of the article they talk about someone pulling a 500m in 1:25 (good time btw) 5000m in 18:12 (an ok time, i pull faster) and finishes the "300" in 18:11.
their actual workout consists of alot of other stuff and some competitions and whatnot thrown in.

if you want to look like the beasts in 300 you'll have to pay alot of attention to your diet, and you'll have to work hard if you want their strength.

[alphalanos]

Funny I literally JUST read that article right before I checked my email. Im not expecting to look like them, but they did give me inspiration. My worst part is probably the diet, or lack thereof. I tend to miss meals then gorge later. I usually end up eating my portion plus somone elses. So I need to balance that out.

[beef_bourito]

yeah definitely eat as often as possible, while keeping your daily intake in check, so that you never binge. i've fallen victim to that countless times so now just to teach myself, if i don't eat enough or i forget to eat, i'll wait until my next fucking meal. i just think to myself "you don't need to eat that you fatty" it's probably not healthy, but lightweight rowing fucks with your head that way, not to mention when you have a friend who says stuff like that, mostly joking, it kind of gets stuck in your head. i'm in no way fat, but i definitely need to lose weight because i'm just under 20lbs overweight for my weight category. i have to drop it by next fall but i've got a bet with a buddy of mine, whoever loses 15lbs the quickest gets a case of beer.