|thomas|

So, I was thinking earlier today about how much i really need to start working out. So, I wondered what kind of workouts you guys do, and i mean apart from all of the lacrosse techniques and running and everything. I mean, when it comes down to just weights and bodyweight exercises. What do you guys do?

L4X_M4ST3R

sadly i dn't do any weights...i'll do 2 types of pushups, situps & crunches everyday

__________________
Chuck Norris Vs. Bruce Lee who wins?

Dadabhoy

I am setting up a new workout program starting up on monday. I'll post it as soon as I am done. Probably around Saturday night.

__________________


Rep list:
L4X_M4ST3R

|thomas|

cool, I've been running aboud 2.6 mi. a couple times a week. Last night I ran it around 14 minutes.

Dadabhoy

These are he following exersices which I will use depending on the machines available. I will pick over 3-4 from each area. If anyone has tips or critiques, let me know. Thanks!

Sunday - Cardio
Monday - Arms
Tuesday - Legs
Wednesday - Cardio
Thursday - Air Alert
Friday - Upper Body
Saturday - Cardio



Arms:
Biceps
Alternate Hammer Curl
Barbell curl
Preacher curls (bar or cable)
Chin ups
Concentration curls

Forearms:
Reverse barbell preacher curls
Palms-down dumbbell wrist curl over a bench (you could also use a barbell)
Seated dumbbell palms up wrist curl (you could also use a barbell)
Seated dumbbell palms down wrist curl (you could also use a barbell)
Wrist curls
Wrist roller

Triceps:
Bench dips
Dip machine
Incline Barbell Triceps Extension
Lying Triceps Press
Pushups - Close Triceps Position
Reverse Grip Triceps Pushdown
Seated Triceps Press (can also be done standing)
Triceps pushdown (rope attachment can also be used)



Upper body
Traps:
Barbell shrug (dumbbell can also be used)
Standing Dumbbell Upright Row
Upright Barbell Row

Shoulders:
Arm circles
Clean and press
Cuban press
Front Dumbbell Raise (cable can also be used)
Front Two-Dumbbell Raise (plate can also be used)
Machine Shoulder (Military) Press
One-Arm Side Laterals
Power Clean
Seated Dumbbell Press
Seated Side Lateral Raise (can also be done standing)
Standing Military Press

Chest:
Bench Press (can be done with both barbell and dumbbell)
Bent-Arm Barbell Pullover (can be done with a dumbbell also)
Butterfly
Dumbbell Flyes
Eagle Sit-Ups
Isometric Chest Squeezes
Push-Ups (Close and Wide Hand Positions)



Legs
Glutes
Butt Lift (Bridge)
Glute Kickback
Leg Lift

Hamstrings
Lunge (dumbbell and barbell can be used)
Flutter Kicks
Lying Leg Curls
Leg Curl (seated or standing)

Calves
Ankle Circles
Balance Board
Barbell Seated Calf Raise
Calf Raise On A Dumbbell
Knee Circles
Seated Calf Raise
Standing Calf Raise (can be done with dumbbell and barbell)
Standing calf raise

Quads
Barbell deadlift
Squats (dumbbell or barbell)
step-ups (dumbbell or barbell)
Dumbbell lunges
Free hand jump squat
Leg extensions
Leg press

Cardio
One mile run
Jump ropes

Thanks everyone!

I am also getting my diet in check.

__________________


Rep list:
L4X_M4ST3R

|thomas|

Ok, I've been trying to design my own routine, here is what I have so far.

Weight Lifting

Sunday
Off
Monday
Chest, Shoulder, Tricep, Core
Tuesday
Back, Bicep, Leg, Core
Wednesday
Off
Thursday
Olympic Lifts, Core
Friday
Off
Saturday
Full Body
Sunday
Off

Ok so far, very simple, I've realized that. I need to get certain exercises together and once i have those i will be able to plan out the sets/repitions. I will also need to put together a cardio plan.

Dadabhoy

This is what routine I am going to use now.

Two sets with 10 reps in each set.
Squat
Bench Press
Seated Row
Lunge
Shoulder Press
Lat Pull Down

Sunday - cardio
Monday - workout
Tuesday - rest
Wednesday - workout
Thursday - rest
Friday - cardio
Saturday - cardio

I am cutting my from 180 lbs to 162 lbs (20% BF to 10%). It should take about 9 - 18 weeks depending on if I go for 1 lb a week ot 2lbs a week.

Anyone else started training and want to post it up?

__________________


Rep list:
L4X_M4ST3R

|thomas|

the main sets/reps we use for cleans, squats, bench, and deadlift is 10,6,4,4,4 works really well. One of the coaches at my school i think uses some kind of pyramid thing for his bench. he's close to 400 lbs. so i'm guessing it works lol

|thomas|

sorry for dp
but i just added two new things to my routine. One of which is a shoulder thing i use like 5 lb. in each hand and well it's hard to explain. the other is for bench i'm going to be starting that pyramid thing i mentioned and what we do is we get all the way to our max and then start going back down by like 10-20 lb. untill we get to a set where we can do 10 reps. Great workout.

Midiline1

I work out 6 days out of 7 days a week and run 3 days out of 7 days a week. (I have a bowflex so bear with me if some of my stuff is unkown to you)

Workout
Bicep Curls (3 sets of 15)
Wrist Curls (forearm muscle imporves shot speed)(3 sets of 15)
Speed Bag (coordination)(for 15 minutes)
Bench Press (3 sets of 10)
Leg Lifts (except on my bowflex, its a little diffirent)(3 sets of 10)
Some Hamstring excersice on my BF (3 sets of 10)
Crunches (3 sets of 35)

Then 3 days of the week I run 2.2 miles (twice around my block)

All in all its a pretty basic work out, I will improve slowly but as of right now I'm keeping it simple. This is just to stay in shape, and be able to take some hits as I am pretty small and muscle will prevent me from injuries and getting knocked over as easily.