The workout people asked me about

[MacroGuru]

Alright folks,

I have had requests for the workout I am doing. I spoke with the guy who actually created said workout.

He is providing me with word docs of the workout.

Once that is done, I will post it and make it available. I already have his permission to do this.

Anyways, thanks for the patience.

[Galaril]

Just checking the workout docs?Are they still coming?

[MacroGuru]

Just checking the workout docs?Are they still coming?
Yup, the trainer who developed the program is still working on them, I myself, am working on my own, his will have pics and such, so you know what workout to do.

I will give everyone a weekly update on this.

[Galaril]

i had just remembered tis.Are you still going to post this workout you were talking about?thank you. :D

[MacroGuru]

Yup,

I have been working on it, in my spare time, the guy that created it, I need to ask him tonight if he has it yet.

[Galaril]

Thanks for the trouble. I appreciate it. :)

[Galaril]

Indoor, I was just checking on a progress report on the workout .Sorry to keep bothering you dude.Thanks ;)

[Ksyrup]

The "workout people" asked you about... what? :p

Sorry, that was what I thought the title meant until I read your post...

[MacroGuru]

LOL.

The guy has the documents near completion as I have my own near as well. It's just harsh trying to get everything down.

[ice4277]

This MUST be the most difficult workout ever, if it takes this long just to write about it ;)

[AnalBumCover]

This MUST be the most difficult workout ever, if it takes this long just to write about it ;)This better involve sex.... *shakes fist* :mad:

[edit] Wait... that *shakes fist* motion... not what you think... :eek: Sickos.

[Galaril]

Is this a joke or is there really a workout? :eek:

[MacroGuru]

There really is a workout, we are explaining a 5 day workout for 4 weeks non stop with 5 stations and 5 plyos per day.

I am also incorporating pictures of the Machines to be used in the workout.

Sorry it is taking so long, but I can only do it on the minimal free time I have at night.

[digamma]

This MUST be the most difficult workout ever, if it takes this long just to write about it ;)
No kidding!!!

[MacroGuru]

LOL.

My time is limited, and the trainer I was working with seemed to have disappeared (He was playing ball with us, but told the owner he was going out of town.) It's been almost a month now. I guess I will have to finish this on my own.

Sorry all.

[Chief Rum]

This MUST be the most difficult workout ever, if it takes this long just to write about it ;)

Apparently writing a description of the workout IS the workout.

Try to bend your mind around that one. ;)

CR

[fflix]

whatever happened to this? :confused: :D

[rkmsuf]

heh. I love this workout. It's effortless.

[QuikSand]

Brilliant thread.

[rkmsuf]

I am also incorporating pictures of the Machines to be used in the workout.

Why am I not buying this part?

[albionmoonlight]

What I want to know is do people make a habit of looking at posts that are three months old, see this one and get interested? Or are they really waiting for the workout and log on every morning and hope to find it here?

[QuikSand]

Why am I not buying this part?

The capital M?

[QuikSand]

Or are they really waiting for the workout and log on every morning and hope to find it here?

Part of my morning workout is to log on to FOFC at 5:20 am and see if the workout has been posted. Then I go back to bed.

[Raiders Army]

What I want to know is do people make a habit of looking at posts that are three months old, see this one and get interested? Or are they really waiting for the workout and log on every morning and hope to find it here?

I agree. I would also add, who are these "people" who asked about the workout?

[MacroGuru]

Life gets hectic...sorry....

[Honolulu_Blue]

Life gets hectic...sorry....

Are you still working out at least?

[rkmsuf]

Are you still working out at least?

I will give everyone a weekly update on this.

All of your questions should be answered in the weekly updates.

[MacroGuru]

Are you still working out at least?
Intermittently, I go to an orthopedic today in about an hour, I tore my knee and shoulder up in a practice about 3 or 4 weeks ago.

The knee is more than likely a sprain, but the shoulder, is messed. So....basically for me it's been a lot of pool time, back workout with machine and sit up routine....basically, I am having to avoid lifting until the Doc gives me the all clear...want to avoid tearing it up more if it is bad.....if I get the all clear, it's back to 2 hours a day, Workout and running.

[albionmoonlight]

Man, I was sure today was going to be the day.

[Honolulu_Blue]

Me too. I have been waiting for almost a year now. I am growing fat and weak... Albion, I think it may be time to start talking "class action" against indoorsoccersim. I think we have grounds.

[Senator]

This is the greatest thread ever!

[MacroGuru]

LOL....brutality.......

[rkmsuf]

I love this thread.

[MacroGuru]

I will admit...I did promise to get this done...the guy that did provide the workout, never got the book to me, and now has fallen off the face of this planet.

I was trying to replicate what he had us do...but by the time I actually got time...I forgot half the plyo's that were needed.

So.....I can delete the thread....people will lose posts....OR

I can leave it up for every ones enjoyment.......


I guess I will leave it.

However, this is the current program I am using. I alternate every other week for strength and endurance, so 1 week is 3 sets of 5 reps, heavy weight, the other week is 3 sets of 10 lighter weight.

Monday: Legs
Neck Flexion
1 set of 12 repetitions

Neck Extension
1 set of 12 repetitions
Leg Press
(Machine or Barbell)
1-3 sets of 10-15 repetitions

Squat
1-3 sets of 10-15 repetitions

Leg Extension
(Machine)
1-3 sets of 10-15 repetitions

Leg Curl
(Machine)
1-3 sets of 10-15 repetitions

Calves
1-3 sets of 10-15 repetitions per angle (Feet In, Feet Out, Feet Straight)
This rounds out the calve, and doesn't give you a balled out calf look.

Cleans
1-3 sets of 10 - 15 repetitions

Tuesday: Arms & Cardio
Neck Flexion
1 set of 12 repetitions

Neck Extension
1 set of 12 repetitions
Bent Arm Fly
1-3 sets of 8-12 repetitions

Bench Press
1-3 sets of 8-12 repetitions

Pullover
(Machine or Barbell)
1-3 sets of 8-12 repetitions

Bent Over Row
(Barbell or Dumbbell)
1-3 sets of 8-12 repetitions

Lateral Raise
(Machine or Dumbbell)
1-3 sets of 8-12 repetitions

Seated Press
(Machine, Dumbbell, or Barbell)
1-3 sets of 8-12 repetitions

Bicep Curls
(Machine, Barbell, or Dumbbell)
1-3 sets of 8-12 repetitions

Triceps Extensions
(Machine)
1-3 sets of 8-12 repetitions

Sit Ups
3 sets of 25 repetitions (crunches)
3 sets of 25 repetitions (Romans)
3 sets of 25 repetitions (side bends, per side)

Low Back Extensions
1-2 sets of 10-15 repetitions

Hyperextension Bench
1-2 sets of 10-15 repetitions

Wednesday: Sprints (when I can)
1/4 mile warm-up and stretch then
10 x 10 yds. then
10 x 20 yds. - rest 1 minute then
10 x 40 yds. - rest 1 minute then
1/4 mile cool down
Stretch

Thurs: Legs
Neck Flexion
1 set of 12 repetitions

Neck Extension
1 set of 12 repetitions
Leg Press
(Machine or Barbell)
1-3 sets of 10-15 repetitions

Squat
1-3 sets of 10-15 repetitions

Leg Extension
(Machine)
1-3 sets of 10-15 repetitions

Leg Curl
(Machine)
1-3 sets of 10-15 repetitions

Calves
1-3 sets of 10-15 repetitions per angle (Feet In, Feet Out, Feet Straight)
This rounds out the calve, and doesn't give you a balled out calf look.

Cleans
1-3 sets of 10 - 15 repetitions

Fri: Arms & Cardio
Neck Flexion
1 set of 12 repetitions

Neck Extension
1 set of 12 repetitions
Bent Arm Fly
1-3 sets of 8-12 repetitions

Bench Press
1-3 sets of 8-12 repetitions

Pullover
(Machine or Barbell)
1-3 sets of 8-12 repetitions

Bent Over Row
(Barbell or Dumbbell)
1-3 sets of 8-12 repetitions

Lateral Raise
(Machine or Dumbbell)
1-3 sets of 8-12 repetitions

Seated Press
(Machine, Dumbbell, or Barbell)
1-3 sets of 8-12 repetitions

Bicep Curls
(Machine, Barbell, or Dumbbell)
1-3 sets of 8-12 repetitions

Triceps Extensions
(Machine)
1-3 sets of 8-12 repetitions

Sit Ups
3 sets of 25 repetitions (crunches)
3 sets of 25 repetitions (Romans)
3 sets of 25 repetitions (side bends, per side)

Low Back Extensions
1-2 sets of 10-15 repetitions

Hyperextension Bench
1-2 sets of 10-15 repetitions

[QuikSand]

I think it's like a wedding gift - you get one year to the day to remain within good graces.

[rkmsuf]

You ruined it.

[Honolulu_Blue]

I don't understand a lot of that. I don't know what a neck flexion is or how one would do it. Same goes for "cleans," "bent over row," and "hyperextension bench." I am definitely out of my element here...

[QuikSand]

I don't understand a lot of that. I don't know what a neck flexion is or how one would do it. Same goes for "cleans," "bent over row," and "hyperextension bench." I am definitely out of my element here...

You didn't spend the last year studying exercise techniques and regimens getting ready for the big announcement? Where have you been, pal?

[ice4277]

Leave him alone, he is from Detroit. We come born with a genetic aversion to exercise :D

[randal7]

I don't understand a lot of that. I don't know what a neck flexion is or how one would do it. Same goes for "cleans," "bent over row," and "hyperextension bench." I am definitely out of my element here...
Is it a "clean" or a "clean and jerk"?

[rkmsuf]

Is it a "clean" or a "clean and jerk"?

Isn't that kind of a personal question.

[MacroGuru]

Is it a "clean" or a "clean and jerk"?

It's just a clean. The lift is used to build your explosion from your stance. Clean and Jerks are primarily used in lifting competion.

[randal7]

It's just a clean. The lift is used to build your explosion from your stance. Clean and Jerks are primarily used in lifting competion.
Actually, I was trying to be clever and get a response like rkmsuf's. Apparently he and I are the only ones here amused by that particular term :( .

[CHEMICAL SOLDIER]

How soon will it be till I get results. I just need to get rid of the love handles.

[rkmsuf]

Actually, I was trying to be clever and get a response like rkmsuf's. Apparently he and I are the only ones here amused by that particular term :( .


My instincts are honed.