What routines do you guys use in your workouts, do you use freeweights or machines, and what exercises and weights???

J

Freeweights, today it was picking up rocks outa a field from a foundation that we buried. Had enough rocks to squat a 1/2 ton chevy quite badly.

Oh wait, I work on a farm thats my workout.

Edited June 21, 200619 yr by topgun

Freeweights, today it was picking up rocks outa a field from a foundation that we buried.  Had enough rocks to squat a 1/2 ton chevy quite badly. 

Oh wait, I work on a farm thats my workout. 

<{POST_SNAPBACK}>

that can kick ur ass on a daily basis.

j

Guess I'll have to post my full routine. I'll do that tomorrow - hopefully I remember to do so.

I've been lifting for 11 years and am educated in the field.

Guess I'll have to post my full routine. I'll do that tomorrow - hopefully I remember to do so.

I've been lifting for 11 years and am educated in the field.

<{POST_SNAPBACK}>

Good..........i am a kinda sorta flabby 190 and 5'11..........i wanna be 210 and solid by the end of Iraq.

J

Chest/Triceps

Flat Barbell Bench Press

Set 1 : 275 x 8

Set 2 : 295 x 6

Set 3 : 315 x 4

Decline Barbell Bench Press

Set 1 : 255 x 8

Set 2 : 275 x 6

Set 3 : 295 x 4

Incline Dumbbell Press

Set 1 : 100 x 6

Set 2 : 105 x 6

Set 3: 110 x 6

Weighted Wide Grip Dips

Set 1 : 90 x 6

Set 2 : 90 x 6

Close Grip Bench Press

Set 1 : 185 x 6

Set 2 : 195 x 6

Set 2 : 205 x 4

Tricep Press Down (Cable, straight bar)

Set 1 : Stack+25 x 8

Set 2 : Stack+35 x 6

Set 3 : Stack+35 x 6

*Tricep Press Down (Cable, rope attachment)

Set 1 : Stack+10 x 6

Set 2 : Stack+10 x 6

*Skullcrushers

Set 1 : 108 x 6

Set 2 : 108 x 6

* - superset

I change up the press exercises often ... switching from dumbbells to the barbell. Dips hit the triceps and chest hard, it'll all depend on the angle you're leaning at.

Shoulders/Traps

Seated Military Press (Barbell)

Set 1 : 155 x 6

Set 2 : 165 x 6

Set 3 : 175 x 6

Seated Dumbbell Shoulder Press

Set 1 : 65 x 8

Set 2 : 70 x 6

Set 3 : 75 x 6

*Weighted Wide Grip Pull Ups

Set 1 : 25 x 8

Set 2 : 25 x 8

*Lateral Raises

Set 1 : 30 x 8

Set 2 : 35 x 8

* superset

Upright Row

Set 1 : 100 x 8

Set 2 : 110 x 6

Set 3 : 110 x 6

I like to toss in a variety of exercises the end ... power cleans, shrugs, etc ... minimum 6 sets and two exercises.

Back/Biceps

Seated Cable Row

Set 1 : 180 x 8

Set 2 : 190 x 6

T-Bar Row

Set 1 : 135 x 6

Set 2 : 155 x 6

Set 3 : 175 x 6

Wide Grip Pull Ups

Same as above, no superset.

Lat Pulldowns

Set 1 : 160 x 8

Set 2 : 170 x 8

Set 3 : 180 x 6

One Arm Dumbbell Row

Set 1 : 95 x 6

Set 2 : 95 x 4

*Standing Alternating Dumbbell Curl

Set 1 : 60 x 6

Set 2 : 65 x 4

*Standing Alternating Hammer Curl

Set 1 : 55 x 6

Set 2 : 60 x 4

* superset

Preacher Curl

Set 1 : 88 x 6

Set 2 : 98 x 6

Set 3 : 108 x 4

Barbell Curl

Set 1 : 95 x 6

Set 2 : 105 x 6

Set 3 : 105 x 4

Legs

Squat

135 x 15

225 x 6

245 x 6

275 x 4

255 x 6

Seated 45* Leg Press

360 x 8

450 x 6

450 x 6

*Standing Calf Raise

225 x 10

225 x 10

225 x 10

*Seated Calf Raise

155 x 10

165 x 10

165 x 10

* superset

Leg Extension + Leg Curl

Wherever the pin falls x 8 x 2 sets (after 5 sets of squats I want t0 GTFO of there anyway)

Not running at max due to my healing back. Plenty of exercises out there for you to do ... mix it up a little bit, find what works with you and stick with it for a while. There is abdominal crap mixed in there of course. I change up the routine often (weight, # of sets and reps, the actual exercises) as my body adjusts, adapts, and really gets used to the same routine over and over again.

http://ast-ss.com/training/exercises/eow-intro.asp

http://forum.bodybuilding.com/ --- read, search, read some more.

The best supplement you can take is food. Seriously. Every 2.5-3 hours, high quality meals. Tough to do while you're in the military/training.

the ONLY thing i am remotly ur level on is calf.............i do 195 standing and 160 seated 3 sets 10 reps of both......leg press i'm doing about 170

J

Free weights when i do lift

rest of the time, running long distance, 400m's, stadiums (doing laps around the stadium up and down the stairs), push ups and sit ups and doing chores around the house...

When i do use freweights my lifts of choice are benchpress, over head press (when my sholder isnt bothering me), Clean and Jerk, Squats, Calf lifts, and i use the lat machien (pull downs and upright rows).

i usually do low weight high rep an everyonce and a while a pyramid workout.