Exercise Questions... in need of much help.

[CapitalKarate]

I've recently just gotten over depression and am now motivated to exercise daily... my problem is, i don't neccessarily know how to.

 

What I'm doing as of now is, I do 3 different kinds of exercise, resistance (weights and calisthenics), cardio (standing bike or running or bag work), and pilates (yes, i have found they supplement my MA training quite well). My routine right now is like this, Monday- cardio of some sort for at least 30 minutes, and upper body lifting (different kinds of push ups and chin/pull ups, dips, and dumbell work for all muscles groups in upper body). Tuesday-cardio, pilates, lower body lifting, including abs. (weight machine for lower body). wednesday- repeat monday. thursday-repeat tuesday. friday-repeat monday. saturday-repeat tuesday. sunday- rest.

 

My goals are for calisthenics (important for MA) to be able to do 100 crunches, 100 consecutive push ups, 30 consecutive pulls ups and dips (military style, not with the legs on the floor in front of you).

 

What I want from weight lifting is, i want to add on around 20-40 pounds of muscle all around not just upper body (i'm 145-150 right now).

 

Goals for cardio, only one, i want to be able to run 8-10 consecutive miles in under 2 hours.

 

My questions... How should i train to be able to get to my goals in those areas? What should i do when it comes to eating and sleeping? I can do basically any kind of exercise out there with all the equipment i have at my disposal so what exercises should i do for weight lifting? Thanks!

[isshinryu5toforever]

If you want to gain muscle in your chest and triceps you could supplement in benchpress once in a while and do a 10-8-6-4-2 pyramid. You might want to try to get in squash or tennis once a week as well because that will help your explosiveness. Plyometric excercises will help your explosive power as well.