workout routines

zotbiker · #11 (**permalink**) 05-05-2008, 03:28 AM

Quote:

Originally Posted by skier11

hey
i was just scoping out some other operator pt threads and it seems like theres a bunch of us who hit the gym pretty frequently. im also bored of studying so i thouhgt id start a thread. whats everyone doing for their routines? share some different exercises and what you do.
im currently trying to get faster and stronger so im working on explosive power and strength as oppose to size and muscular endurance.
heres my stuff
chest - bench press 4x4 (reps sets), 155 155 145 135 (lbs). decline bench 4x3, 135. incline bench 4x3, 95. flies 6x3, 25. double plate press 6x2, 10lbx2
back - bent over row 4x3 55. upright row 4x3 75. lat pull down 4x3 140 130 120. pull ups 8x2, my body weight (148).
biceps - preacher barbell 4x4 55.
triceps - dips 8x3, my body weight. tri pull downs 4x3, 60 60 50.
legs - leg press 4x3, 495 450 450. squats 4x3, 185 135 135. lunges 12x2, 25. stair sprints.
this is what ill generally do but theres always alittle variation. anyways, lets see if this takes off cuz id like to try some new exercises, with the wealth of knowledge of a5og im sure theres some great stuff out there.

I know it's been like 2 months since your post but all that you're doing up there is good.
if you're still trying to work on explosiveness and strength, maybe you can try doing something like power cleans. Works multiple muscle groups and the EXPLOSION, for example getting out the Break in a game.
If you're thinking about trying it, you'll need someone who knows exactly what they're doing, and how to teach this exercise.
Also visual aids are useful, take youtube for example
YouTube - Power Clean
and
YouTube - Power Clean Instructional Video

Mind you, they're not perfect, it's a start. but whoever you're going to have helping you out in learning and perfecting this exercise has to pick out all the nitty and gritty details, like form.
If you're not doing it right, it won't help in achieving your goals.

Hope this helps, even just a little bit.

warrior.elite52 · #12 (**permalink**) 08-31-2008, 03:04 AM

I usually do this workout but have not been because of a knee injury-

Run 1.5 miles
Sprint 10 100m Dashes (usually up hill)
Jump Rope 10 minutes
Bench 5x5
Pushups 5x20
Decline Bench 5x5
Incline bench 5x5
Military press 5x10
Flies 4x15
Preacher Curl 4x12
Hammer Curl 4x12
Bench Dips 4x15
Power Clean 4x4
Squat 3x8
Box Jumps 5x1 min
Hurdle fast feet type thing 3x1 min
Leg Raises 4x20
Toe touches with 25 pound plate 4x30
Pushups until Fail

thats what i do on my Saturdays when i dont have Football practice

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