The Joe Justice Workout Routine! (Patent Pending)

[JoeJustice]

Some people have asked me about my current routine a few times and I’ve meant to post it in full but it is kind of complex so I’ve not sat down to break it down. Now I’ve finally had a little free time post it in full. Feel free to ask questions or to comment on the routine, I’d appreciate any feedback.

I’ve gradually evolved this over the past two months or so, making little changes here and there, listening to my body and adjusting accordingly. One thing I’ve noticed with myself is if I feel extremely tired and have a hard time getting out of bed by the end of the week for no particular reason, then I know I’m overtraining and doing too much during the week. So I dial things down accordingly. Usually what I do is push myself as hard as I can and by Thursday I know if I’m doing too much or too little. With that knowledge I can adapt and add or remove from my workout to optimize very quickly.

With that said what followed is the current state of my workout. This isn’t the end, just this point in time. I’m sure it will change from here, so ask me again three months from now! :)

I workout A.M. and P.M. Monday through Friday. On Saturday I do an hour of yoga. On Sunday I rest.

My A.M. routine on Monday, Wednesday and Friday consist of 100 standard push-ups, 100 Hindu Squats and 100 Atlas Sit-Ups. Tuesday and Thursday I do the Miracle 7.

My P.M. schedule is very simple but it sounds a little complex. On Monday, Wednesday and Friday I do 100 Push-Ups and 50 Pull-Ups, with various DVRs in between. Tuesday and Thursday I do 50 Push-Ups and 25 Pull-Ups with isometrics in between. All of the exercises are done in quick succession, circuit style. So I may do a set of push-ups, a set of pull-ups and DVR biceps curls, then another set of push-ups and pull-ups and DVR triceps press downs. On the isometric days I use CICs or isoflexes rather than DVRs.

I do a different push-up and pull-up variation every day and rotate them. So the schedule might look like this…

Monday: Atlas Push-Up
Tuesday: Hindu Push-Ups
Wednesday: Wide Push-Ups
Thursday: Heart To Heart Push-Ups
Friday: Elevated Feet Push-Ups

Then the next week would look like this…

Monday: Elevated Feet Push-Ups
Tuesday: Atlas Push-Up
Wednesday: Hindu Push-Ups
Thursday: Wide Push-Ups
Friday: Heart To Heart Push-Ups
Pull-Ups the same way. I also cycle in and out different variations.

Now as far as a rep/set schedule, I usually just do whatever I can do consistently enough to reach my target reps. So for chin-ups I might do 6 sets of 8, then one set of 2 to reach 50. For Pull-Ups I’d do 10 sets of 5 to reach 50.

So here is a sample week for me:

Monday:
A.M.
100 standard push-ups
100 Hindu Squats
100 Atlas Sit-Ups
P.M.
100 Atlas Push-Up
50 Wide Pull-Ups
DVR in between

Tuesday:
A.M.
Miracle 7
P.M.
50 Hindu Push-Ups
25 Narrow Pull-Ups
Isometrics in between

Wednesday:
A.M.
100 standard push-ups
100 Hindu Squats
100 Atlas Sit-Ups
P.M.
100 Wide Push-Ups
50 Chin-Ups
DVR in between

Tuesday:
A.M.
Miracle 7
P.M.
50 Heart To Heart Push-Ups
25 Standard Pull-Ups
Isometrics in between

Friday:
A.M.
100 standard push-ups
100 Hindu Squats
100 Atlas Sit-Ups
P.M.
100 Elevated Feet Push-Ups
50 Narrow Chin-Ups
DVR in between

Saturday:
Yoga

Sunday:
Rest

And it’s just as simple as that! :)

-Joe

[monty]

Joe,

Looks great, I can see by your avatar that you are continuing to get more cut. I think your on your way to getting a great ripped body. Nice job!!! Like your routine push ups and pullups are the main exercises in my routine, and with DVRs thay have cut me up and made me stronger.


Monty

[rob w]

Hi Joe,

That is one solid routine my friend. You are looking quite cut, keep up the great work.

by the way what are heart to heart pushups?

[JoeJustice]

Thanks guys!

Heart To Heart push-ups are just like Diamond or Narrow Push-ups...

http://www.faithandfitness.net/files/images/pictures/Bigger%20Chest%204%20Diamond%20Push%20Up.jpg

But you moved your hands back a little so your chest touches them in the down positioned. Your hands make a little heart shape and you go down to your chest where your heart is. So, Heart To Heart, get it? :)

-Joe

[Nathan]

Hey Joe,

It looks like a pretty good routine my friend. The way you have it planned out looks to be really solid and pretty simple. So anyway good luck and I hope you get everything you want out of it. All the best.


---Nathan

[John Peterson]

Hey Joe,

Can't say I'm surprised. You have great balance in your routine. Combine it with" thinking into the muscles that you are working" and no wonder you're looking like you are. Keep it up my friend.

---John Peterson

[JoeJustice]

John! That's a really great point I should mention. For a long time I listened to various radio and comedy shows during my workout. And in recent weeks have switched everything off. Now I CONCENTRATE on what I'm doing. And that, my friend, makes all the difference!

-Joe

[Nathan]

Hey John,

You are SO right my brother! If you don't think about what you are doing and do the exercise mindlessly there is almost no point in doing them. Again great point. Thank you.

---Nathan