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'm doing this:
Maximize your PT / 30 minutes 3 times a week /

I tend to hate lifting weights but I do enjoy body resistance workouts. This one does a good job of giving me a good workout.

I did add a few things like some squats and jumping jacks to round it out a bit more.

-AK

Wow mine's not nearly that specific.

I hit the treadmill for my mile run to get my legs burning and my heartrate up. After that i scope out which machines are available and hit them in no particular order. I guess because my gym is so busy i don't have the luxury of such a tight schedule. Last night i did the rowing machine, lat pull, hip crunch, and then some ab work. Usually about 15 of each at around 50 pounds.

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I started a new routine in FEB because I was in a rut and not gaining any weight or strength. I took a week off and started a new high intensity workout...keeps the heart rate up and helps endurance and strength...goes a little something like this..

Example: Chest/Triceps Day (workout to be done in sequence, 1 min breaks in between, and bike riding to be done at least 85 rpm)

Bike 2 miles-level 10 - warmup
Flat bench - moderate weight - 10 to 15 reps
Bike 1 mile-level 10
Flat bench - 75% max weight - 6 to 8 reps
Bike .5 miles - level 9 (lower resistance, but higher rpm)
Flat bench - 85% max weight - 4 to 6 reps
Bike .5 miles - level 9
Flys (dumbbell or cable) - moderate weight - 10 to 15 reps
Bike .5 miles - level 9
Flys - moderate weight + 10 lbs - 6 to 8 reps
Bike .5 miles - level 8 (lower resistance, higher rpm)
Flys - moderate weight + 10 lbs - 4 to 8 reps

Kickbacks - 10 lbs - 10 to 20 reps
Kickbacks - 15 lbs - 8 to 10 reps
Bike - .5 miles - level 8
Kickbacks - 20 lbs - 6 to 8 reps
Tricep press - moderate weight - 8 to 10 reps
Bike - .5 miles - level 8
Tricep press - moderate weight + 20 lbs - 6 to 8 reps
Tricep press - moderate weight + 30 lbs - 4 to 8 reps
Bike - 1.5 miles - level 7 - cooldown

Stretch for 15 mins..

I know this was a longish post, but its and awesome workout that you can substitute different lifts into and can be done 3-5 days a week. I workout for 2 days and take off 2 days and repeat....Since FEB I have lost 13 lbs and have gone up 30 lbs in most of my lifts.

2StepKillr,

I didn't want to hijack the other thread, so I'll comment here. Honestly, the bike riding in this workout is probably hurting your gains. If you just take the 2-3 min between sets to rest and allow the glycogen stores in your target muscles to replenish without having to compete with your legs, you'll find that you can move more weight resulting in bigger gains (and increased fat burning). Pyramids are great to throw into your workout especially if you are in a rut but anything will work as long as you switch it out every 4-6wks. The key is to keep your body from adapting.

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You would think so, but no two bodies are alike, and this is something that I have found to be true after 15 years of lifting experience. One workout will give Person A a certain result and Person B another result. This workout has increased every aspect of my routine. When I do pause in between the sets, I lift less weight less times. I am able to work out harder, faster, and longer since I started this routine. Given, it does change from week to week based on weights,reps and different exercises, but the gains are greater than I have seen in years.
I'm not into bulking up, I dont diet, and I dont take supplements. I've been through all those stages over the years, and still these results are astounding. Thanks for the feedback, apparently not many of us actaully read these PT threads.

My Core routine:
Warm up
Ab Roller 40x (60x)
Side bends 40x (60x) w/ 60# (70#) dumb bell
Twist w/ olympic bar pluse 10# (15#) plates
Superman w/ 35# (45#) dumb bell
Recover 5 minutes
Repeat
Recover 5 minutes
Repeat
Cool Down

Upper body
Warm Up
20x Bench Press 55# dumb bells (65#)
20x Curls 25# dumb bells (35#)
20x Military press 45# bar (65#)
20x Lat pulls 115# (135#)
Recover 2 mins
Repeat
Recover 2 mins
Repeat
Cool down

Legs:
Warm Up
20x Squats 135#
Recover 3 mins
20x Squats 155#
Recover 3 mins
20x Squats 175#
Recover 3 mins
20x Squats 195#
Recover 3 mins
20x Squats 135#
Recover 3 mins
(20x Squats 135#
Recover 3 mins
20x Squats 135#
Recover 3 mins)
Cool down


This is my winter BMX program. The idea is to get the heart rate up, recover, up, recover etc while strengthening the muscles. It is about as good of a way to "simulate a race" if you can't get on a bike. The weights and extra sets in parenthesis are where I would work up to. This winter I went more for power and strength lifting. Now that the snow has melted I can tell I should have switched over to this routine earlier.

__________________
(GTR+BMX+PB)xOCD=-$

whoops, ive been severely MIA.
2stepkillr, looks like you made some impressive gains. kudos. i might have to give your routine a shot. gotta get my cardio back up now that the weather is getting warmer (in canada), seems like your workout gets the best of both worlds in terms of strength and weight loss.
hwyman, definetly agree with the pyramids, great way to challenge yourself. how do you do yours? do you vary the weight or reps or both?
special ed, "race simulation" is a neat idea. ill have to try to incorporate that into sports that i do.

For a Quick easy one....

-Bench Press 15reps/65% or 75% of max (depends on your endurance)
-15 pushups (right after bench)
-Some type of DB lift (right after pushups)

Wait five minutes and repete
total of three or five times

works great

I do alot of lifting, 5 days a week. Mostly I use dumbells, cause I like the way they feel and burn better than using a bar, and I've found that having to use all the stabalizing muscles in your shoulders, chest, and tris to keep a heavy weight above you single handedly makes for better gains. Pushups are a must, as are pullups. Crunches I find annoying, but I do them anyway to keep the GF happy. Every set I do is till failure, usually with a buddy of mine giving me one or two forced reps on the last set. In addition to lifting, I do alot of fighting. Ju Jitsu is my favorite, as it's a real mind game as well as very physical, and draining too. After a good lift, my gym partner and I usually roll for a half hour. Thats about the extent of my cardio exercise, untill it gets consistently warm enough to run outside. Treadmills can kiss my @$$. So thats pretty much how I keep in shape, and it works. I weigh 150 pounds normally, and can bench almost double my body weight. My friend who I workout with weighs 215, with around 10% body fat, and I easily keep up with him. One piece of advise: if you start on a plan, keep with it. The first week or so on something new with suck to the ends of the earth, as your body tries to adjust to something different. After that, though, it's smooth sailing, when the endorphins kick in, and every workout is pleasureable. As the great Arnold said "It's as satisfying to me as coming is, you know? As having sex with a woman and coming. And so can you believe how much I am in heaven? I am like getting the feeling of coming in a gym, I'm getting the feeling of coming at home, I'm getting the feeling of coming backstage when I pump up, when I pose in front of 5,000 people, I get the same feeling, so I am coming day and night. I mean, it's terrific. Right? So you know, I am in heaven." Sorry for the length of the post... This kind of stuff is kind of a passion for me. Any questions about my specific workouts, or anything at all, feel free to PM or post here. I'll check back periodically. Cheers mates.