X-Frame said:
Did you read the OP? First, you should take the cookie-cutter template and fill it out to post here so we can get a better idea of who you are and how to help you.
From your post above it looks like you don't have a structured program at all and are doing way too many reps in certain exercises, not loading enough (mostly only BW), missing lower body muscle groups, etc.
Welp, I feel dumb. I've been following these threads off and on for a couple of years, but never actually read the OP. >_>
Age: 23
Height: 5'11
Weight: 145 lbs
Goal:
Increase general upper body strength + tone my upper body to some degree, eventually run 4 miles.
Current Training Schedule:
My current regimen consists of an upper body workout one day, running the following day, then a day off before repeating it all over again. I usually "go until I can't go anymore", but it appears that's a bad idea.
Here's what I do for my upper body workout:
Push-ups - As many as I can, and that goes for each of these exercises.
Push-ups again with my arms stretched wider than typical, working out more of my back (at least that what it feels like)
bicycle ab exercise
crunches
leg lifts with my shoulders propped up on my elbows
reverse crunches
leg lifts with my back on the ground
Each exercise is done immediately after the previous. Then it's a five minute break before I head out to the chin up bar, and I do:
chin-ups
pull ups with my arms stretched wide
pull ups with my hands right above my shoulders
Then I go inside and grab some dumbells to do some other tricep exercises.
Then on my run days, I just hop on a treadmill at a slight incline and jog until I can jog no more.
Current Training Equipment Available:
Not much. I have a bench, but it's tucked away in my dad's garage under a myriad of crap and he won't let me clear it out. I basically have my own body weight, a chin-up bar, a few adjustable dumbbells, and a treadmill at my disposal. But that's alright with me, because I love exercises that rely primarily on your own body weight.
Comments:
I haven't really gained any strength with this workout in months.