Workout Help

[recontroy]

You can go to military.com and there you should find a link to a fitness expert that sells e books that have exercise programs for specific goals to include tac team, dea, fbi, etc.

[imalazypup]

Here are my stats and goals.
21 years of age
5'6.
170 lbs

Right now i am only working on increasing my strength. I lift heavy and go less reps. And i also do the pyramids that i mentioned.

After i increase in size and strength, i was planning on doing more reps and less weight, to stretch my muscle out instead of bulking up.
maybe every 4 months switch back.
Is this a good idea?

My sittups lack, i can probly only do 30 straight sittups. I want to be able to do around 60.

For running, i want to get to 4, 7 minute miles. I think i reached a plateau running at 3, 8 minute miles. I still get killed by that run.

Thanks again,

Andrew

[Officer Moe]

For strength training only you are doing exactly as you should be...lifting heavy weights at three to four reps. As far as the running goes...you have some pretty good goals. I hate running. Remember when you said you hate squats? That's how I feel about running. In the Army we trained to run FARTHER than we actually had to. Maybe you could run the 4 miles or even bump it up to five or six miles at a slower pace. Then when you have to run four miles at seven min a piece it will be easier than running five or six miles at 8 0r 9 min a piece. I really think your running abilities will get you anywhere you want to be in law enforcement as you stand at this point in time. If that is a personal goal then outstanding. How fast can you run a single mile right now?

I forgot to tell you, the dips and pull-ups are awesome for mass gains in bodybuilding. So many people confuse the term bodybuiling with the professional athletes that use drugs (steroids) for mass gains. I do it but naturally (no illegal drugs). Again I'm not massive by any means but I'm working on it.

[imalazypup]

havent been on for a few days!


I havent ran a hard mile for a well, i did this weekend though.
I ran the 1 mile in 6:28. Quads got pretty damn tight.

As for dips and pushups, i do plenty with my pyramids (-:



So whats a typical training day for Moe?

Whatcha runnin? Type of weight lifting are you doing?



*edit* Typo on my time, it was 6:28. My cousin was the 5:48

[crazyman37355]

Hey guys...just letting everyone know that I starte working out yesterday for the first time in a very long time. It sucks to I only benched 100lbs but that was after doing some other machines to work on my shoulders, chest, and arms. I do situps and push ups at home. Going to try a dip tomorrow if my arms are better...any suggestions on how to relieve the soreness after working out? And any one that wants to throw ideas out or support me...that would be greatly appreciated.

[imalazypup]

Originally posted by crazyman37355
Hey guys...just letting everyone know that I starte working out yesterday for the first time in a very long time. It sucks to I only benched 100lbs but that was after doing some other machines to work on my shoulders, chest, and arms. I do situps and push ups at home. Going to try a dip tomorrow if my arms are better...any suggestions on how to relieve the soreness after working out? And any one that wants to throw ideas out or support me...that would be greatly appreciated.

Make sure to stretch the muscles you are going to work out before and after well. That definatly helps reduce the amount of soreness after.
Do you know how to stretch correctly?

I think i already recommend pyramids to you earlier in the thread. You should really give them a try. Moe even mentioned how well pushups and dips work for strength training.

[crazyman37355]

i've been strechting before workingout but fail to do so afterwards...ive should of realized what i was doing since i played sports for many years especially contact sports like soccer even though some people claim soccer isn't a man's sport. want go there. but yeah i'm going to do some dips tomorrow. thanks alot pup for the info and moe to.

[imalazypup]

Im a soccer player myself.

Screw anyone who says its not a "man sport"

[Officer Moe]

A typical workout WEEK for Moe is:

Mon: Legs-Squats, Stiff Leg Deadlifts, Leg Curls, Leg Extensions Calf Raises.

Wed: Chest, Triceps and Shoulders-Flat Bench Press, Overhead tricep extensions, Lateral Raises, Front Raises and Bent-Over Raises (Last three for shoulders) and Dips

Fri or Sat: Back and Biceps- Pull-ups, Deadlifts, Bent-Over Rows and bicep curls.

Cardio consists of treadmill running: 4 min. warm-up at about a 12 min. mile followed by a 20 second full sprint with a 10 sec rest (x 8). Then a nice easy cool down walk for another 4 min. 12 min. total.

Usually run 3-4 times a week in the morning and workout at night at the house.

Weight trainning is three sets per exercise at about 5-7 reps per set. On the last rep it is usually hard to get up. I don't train to failure because I don't have a workout partner. I've done things such as 12, 10, 8 reps of the same exercises starting at 50% of my max and going to 65% and 85% respectively. I've also done the body for life workout at 12, 10, 8, 6, 12, 12 and adding weight each set. It just depends on what your goals are. The best results were from body for life because that was what we call newbie gains. It doesn't matter what you do or what type of form you use (I.E.-slamming the bar off your chest or half reps) newbie gains are always the best. I learned the proper way to train (in my opinion, only) and so far its done me okay.

http://www.exrx.net/Lists/Directory.html

This link will help you out on exercises, muscle groups and form. It's just a start.