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Thread: Getting Physical

  1. #1
    Forum Member Myles's Avatar
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    Getting Physical

    As many of us can easily lose sight of taking care of ourselves physically, I am just curious as to what everyone does for Physical Training…working out.

    I’m just always looking for anything new to add to the routine. I personally alternate between weights and cardio in a fast paced workout…
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  2. #2
    Forum Member Myles's Avatar
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    ...Wow...really guys...nothing at all...I hope you guys Do work out but just dont want to post it; rather than you don't work out and are avoiding the topic
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  3. #3
    Forum Member ProtectandServe's Avatar
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    Everyone's too busy working out that they don't have time to post I guess hah.

    I usually run about a mile and a half of cardio pre-workout at 7.5mph to get my heart-rate up and ready for weights. My workout schedule is about 4 days a week. I'll post it below. It's quite a lot of stuff to do, but it works. I like to work on two machines at a time, doing one set and then switching to do a set on another machine without any rest in-between. This keeps a good heart-rate going throughout the entire workout. I find that doing low-pace cardio (where you would be able to carry on a conversation) for about 10 minutes after your workout seems to help get rid of some of that lactic acid and makes you hurt less the next day.
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  4. #4
    Forum Member ProtectandServe's Avatar
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    Obviously the days can be changed around.


    Monday: Back/Biceps/Abs

    Back
    Front Pulldowns: 4 sets x 8-15 reps
    Barbell Rows: 4 sets x 6-12 reps
    Dumbbell Rows: 3 sets x 10-12 reps
    Dumbbell Pullovers: 3 sets x 8-12 reps
    Hyperextensions: 3 sets x 12 reps

    Biceps
    Preacher Curls: 4 sets x 8-15 reps
    Incline DB Curls: 3 sets x 8-12 reps
    Cable Curls: 3 sets x 10-15 reps

    Abs
    Machine Crunches: 4 sets x 25 reps

    Tuesday: Chest, Triceps

    Chest
    Incline Barbell Press: 4 sets x 6-12 reps
    Flat Dumbbell Press: 3 sets x 6-12 reps
    Decline Dumbbell Flyes: 3 sets x 10-12 reps
    Cable Crossovers: 3 sets x 15 reps

    Triceps
    Cable Pushdowns: 4 sets x 10-15 reps
    Skullcrushers: 4 sets x 8-12 reps
    Overhead Dumbbell Extensions: 3 sets x 8-12 reps

    Wednesday: Off

    Thursday: Quads/Hams/Calves

    Quads
    Squats: 5 sets x 6-20 reps
    Hack Squats: 3 sets x 12-15 reps
    Leg Extensions: 3 sets x 15-20 reps

    Hamstrings
    Stiff Legged Deadlifts: 4 sets x 10-15 reps
    Standing Unilateral Leg Curls: 4 sets x 10-15 reps

    Calves
    Leg Press Calf Raises: 4 sets x 15-25 reps
    Seated Calf Raises: 4 sets x 12-15 reps

    Friday: Delts/Traps/Abs

    Delts
    Seated Dumbbell Military Press: 4 sets x 8-12 reps
    Side Dumbbell Lateral Raises: 4 sets x 10-15 reps
    Bent Cable Rear Delt Raises: 3 sets x 10-15 reps
    Front Dumbbell Raises: 3 sets x 10-12 reps

    Traps
    Barbell Shrugs: 4 sets x 8-12 reps
    Dumbbell Shrugs: 4 sets x 12 reps

    Abs
    Decline Bench Crunches: 4 sets x 15 reps

    Saturday: Off

    Sunday: Off

  5. #5
    Forum Member Myles's Avatar
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    Quote Originally Posted by protectandserve View Post
    everyone's too busy working out that they don't have time to post i guess
    bam!!!
    Dead on!!!
    Police are the Thin Blue Line. It is our calling and duty to protect this country not only from outside threats, but from itself!
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  6. #6
    Forum Member Myles's Avatar
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    How long does that take you Protectandserve? Mine usualy takes about an hour; heres what I do...guess I should post it since I am asking others to do it.

    Perform 3 sets each “move.” Each set will go as follows:

    1. Max of 20 reps. 45 second interval of running (with 5. Incline) and go immediately into 2nd set.

    2. Max of 10 reps. 30 second of Jump Rope or Heavy Bag, go immediately into 3rd set.

    3. Max of 10 reps. 90 second break water break before moving into next “move.”

    Once the max reps of 20, 10 and 10 are achieved increase weight. First set needs to be at the least 10 reps. The two Follow up sets need to achieve at least 5. In addition the first set attempt needs to achieve max out reps, so you cannot do another.

    After third day I do Cardio intervals for three days, rest one and start over.

    --------------------------------------------------------------------------------


    Arms

    • Overhand Pull-ups

    • Dips

    • Treadmill

    • Hammer curls

    • Preacher Curls

    • Wrist Curls

    • Bench Row (Overhand/Underhand alternate)

    • Tricep Pushdown

    • French Press


    --------------------------------------------------------------------------------


    Core

    • Treadmill

    • Saxon Side Bend

    • Reverse Sit ups

    • Bench Press

    • Back of Neck Press

    • Weighted Chop

    • Butterfly

    • Military Press

    • Roman Chair Sit ups


    --------------------------------------------------------------------------------


    Legs

    • Treadmill

    • Calf Raises

    • Frontal Squat

    • Squat

    • Leg Press
    Police are the Thin Blue Line. It is our calling and duty to protect this country not only from outside threats, but from itself!
    Check out my FREE Podcast: The Upper Room

  7. #7
    Forum Member ProtectandServe's Avatar
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    Quote Originally Posted by Myles View Post
    How long does that take you Protectandserve?
    I can usually wrap it up in a little over an hour.

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