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Legion Kreinak2
New member
Funny e-mail I got from someone who I was talking to that claims to be in the military and works out. Look at what he recommends as one of the best workouts, and at the bottom, his stats...
Please don't tell me this is all possible... to squat 610 when he's just getting into using weights?
==============================================
THE WORKOUT
DYNAMIC STRENGTH AND DYNAMIC STRETCHING:
BOTH BOOKS SHOULD ONLY TAKE YOU 45 MINUETS
BURN-OFF RUN: 30 MINS.
CIRCUIT TRAINING: 1 MINUET
1.MONDAY, WEDNESDAY, FRIDAY
A) ROPE JUMPING G) WAIST TWISTS M) ARM CLAP
B) FOREWORD BEND H) PALM UP CURL N) PANTHERS
C) CAT STRETCH I) ROMAN CHAIR O) SHADOW BOXING
D) JUMPING JACKS J) FROG KICKS
E) SQUATS K) SIDE BENDS
F) HIGH KICK L) PALM DOWN CURL
2. TUESDAY, THURSDAY, SATURDAY
A) GROIN STRETCH G) LEVERAGE BAR TWIST M) SHADOW KICKING
B) SIDE LEG RAISE H) LEG RAISES N) ARM PRESS
C) JUMPING SQUAT I) REVERSE CURL O) DUMBBELL CIRCLES
D) SHOULDER CIRCLING J) SIT-UP TWISTS
E) ALTERNATE SPLITS K) ALTERNATE LEG RAISE
F) LEG STRETCH -a,b L) WRIST ROLLER
**********************************************************************
CHEST:
ONE MONDAY-FRIDAY:
I.PUSHUPS; 5 SETS OF 20 REPS :
REGULAR ******* TRY TO DO 100 OF THESE STRAIT WITHOUT STOPPING
HINDU PUSHUPS***TRY TO DO 100 OF THESE STRAIT WITHOUT STOPPING
DIVE BOMBERS **** TRY TO DO 100 OF THESE STRAIT WITHOUT STOPPING
HAND CLAPS
STRIKING
HAND-STAND
DIAMOND
KNUCKLE UPS
HORSE-SHOE
TWO FINGERED
II. ARMS
PARALLEL BAR DIPS: 10 SETS OF 50 REPS
BAR EXTENSIONS: 10 SETS OF 10
ABDOMINALS:ONE MONDAY-FRIDAY:
WAIST TWISTS: 4 SETS OF 90 REPS
SIT-UP ALTERATIONS: 4 SETS OF 25 REPS
LEG RAISES: 4 SETS OF 25 REPS
LEANING TWISTS: 4 SETS OF 50 REPS
FROG KICKS: 4 SETS OF 25 REPS
CRUNCHES: 4 SETS OF 50 REPS
REVERSE CRUNCHES: 4 SETS OF 50 REPS
BICYCLE KICKS: 4 SETS OF 100 REPS
SIDE-BENDS: 4 SETS OF 25 REPS
V-UPS: 4 SETS OF 25 REPS
BACK: DONE MONDAY-FRIDAY:
HYPEREXTENSIONS: 4 SETS OF 100 REPS
CHIN UPS: 10 SETS OF 20 REPS
PULL UPS: 10 SETS OF 20 REPS
REVERSE PUSHUPS: 10 SETS OF 20 REPS
POWER PUNCHES: 12 SERIES OF 100 PUNCHES
TIGERS: 10 SETS OF 20
LEGS: MONDAY-FRIDAY:
SQUATS: 5 SETS OF 100 REPS
CALF RAISES: 10 SETS OF 100 REPS
FLUTTER KICKS: 10 SETS OF 200 REPS
LUNGES: 5 SETS OF 100 REPS
REVERSE FLUTTER KICKS: 10 SETS OF 200 REPS
REVERSE CALF-RAISE: 10 SETS OF 100 REPS
FOREARMS: MONDAY-FRIDAY:
HAND GRIPS: 2 SETS OF 50 REPS
WRIST ROLL: 2 SETS OF 2 REPS
LEVERAGE BAR(A,B,C) : 4 SETS OF 50 REPS EACH
HAMMER ZOTMAN CURLS: 4 SETS OF 25 REPS
ARM BLASTER: 4 SETS OF 50
REVERSE ARM BLASTER: 4 SETS OF 50
NECK: MONDAY-FRIDAY
WRESTLERS BRIDGE: 10 SETS OF 10 REPS
REVERSE WRESTLERS BRIDGE: 10 SETS OF 10 REPS
BACK BRIDGE: 1-5 MINUETS
ISOMETRICS: EVERY DAY :
PUSHUPS: FIVE PART; 15 SECONDS
SQUATS: FOUR PART; 15 SECONDS
CALVES: FOUR PART; 15 SECONDS
ABDOMINALS: FOUR PARTS; 15 SECONDS
SUPPLEMENTARY TRAINING: DONE EVERY MONDAY, WEDNESDAY, FRIDAY
SHADOW KICK-BOXING: 3 MINUETS
BAG WORKOUT
PYRAMIDS WORKOUT
POWER WORKOUT: DONE EVERY TUESDAY, THURSDAY, AND SATURDAY
CLEAN AND PRESS BEHIND THE NECK : 2 SETS OF 8 REPS
SQUATS: 2 SETS OF 12 REPS
GOOD MORNINGS: 2 SETS OR 8 REPS
PULLOVERS: 2 SETS OF 8 REPS
CURLS: (REGULAR, FRENCH AND REVERSE ) 2 SETS OF 8 REPS
BENCH PRESS: (ALL THREE, INCLINE AND DECLINE AS WELL AS REGULAR) 2 SETS OF 6 REPS
KETTLE BELL ROWS: 2 SETS OF 5 (25,50,75,100 pds)
UPRIGHT ROWS: 2 SETS OF 8 REPS
TRICEP EXTENSIONS: 2 SETS OF 8 REPS
BACK DIPS: 3 SETS OF 10
SATURDAY:
TRY TO DO AS MANY PUSHUPS AND SIT-UPS THAT YOU CAN IN TWO MINUETS AND TIME TO SEE HOW LONG IT TAKES YOU TO RUN TWO MILES.
THIS ON TOP OF YOUR SATURDAY WORKOUT WHICH IS: POWER TRAINING, CIRCUIT TRAINING, AND STRETCHING.
SUNDAY:
DO NOTHING BUT STRETCH
my stats are currently:
Height: 6'1 3/4
Weight: 199
Body-fat% : 3.1
2 mile run: 9:52
Pushups in 2 mins.: 171
Sit-ups in 2 mins.: 184
Bench press: 380
Clean and Press: 300
Squat: 610
Standing Barbell curl: 140
i have no diet i eat whatever i want. i exercise in the early morning before breakfast, so that the maximum calories are burned off. i have a hyper-accelerated metabolism; so i am always eating something once breakfast is over.
Please don't tell me this is all possible... to squat 610 when he's just getting into using weights?
==============================================
THE WORKOUT
DYNAMIC STRENGTH AND DYNAMIC STRETCHING:
BOTH BOOKS SHOULD ONLY TAKE YOU 45 MINUETS
BURN-OFF RUN: 30 MINS.
CIRCUIT TRAINING: 1 MINUET
1.MONDAY, WEDNESDAY, FRIDAY
A) ROPE JUMPING G) WAIST TWISTS M) ARM CLAP
B) FOREWORD BEND H) PALM UP CURL N) PANTHERS
C) CAT STRETCH I) ROMAN CHAIR O) SHADOW BOXING
D) JUMPING JACKS J) FROG KICKS
E) SQUATS K) SIDE BENDS
F) HIGH KICK L) PALM DOWN CURL
2. TUESDAY, THURSDAY, SATURDAY
A) GROIN STRETCH G) LEVERAGE BAR TWIST M) SHADOW KICKING
B) SIDE LEG RAISE H) LEG RAISES N) ARM PRESS
C) JUMPING SQUAT I) REVERSE CURL O) DUMBBELL CIRCLES
D) SHOULDER CIRCLING J) SIT-UP TWISTS
E) ALTERNATE SPLITS K) ALTERNATE LEG RAISE
F) LEG STRETCH -a,b L) WRIST ROLLER
**********************************************************************
CHEST:
ONE MONDAY-FRIDAY: I.PUSHUPS; 5 SETS OF 20 REPS :
REGULAR ******* TRY TO DO 100 OF THESE STRAIT WITHOUT STOPPING
HINDU PUSHUPS***TRY TO DO 100 OF THESE STRAIT WITHOUT STOPPING
DIVE BOMBERS **** TRY TO DO 100 OF THESE STRAIT WITHOUT STOPPING
HAND CLAPS
STRIKING
HAND-STAND
DIAMOND
KNUCKLE UPS
HORSE-SHOE
TWO FINGERED
II. ARMS
PARALLEL BAR DIPS: 10 SETS OF 50 REPS
BAR EXTENSIONS: 10 SETS OF 10
ABDOMINALS:
ONE MONDAY-FRIDAY: WAIST TWISTS: 4 SETS OF 90 REPS
SIT-UP ALTERATIONS: 4 SETS OF 25 REPS
LEG RAISES: 4 SETS OF 25 REPS
LEANING TWISTS: 4 SETS OF 50 REPS
FROG KICKS: 4 SETS OF 25 REPS
CRUNCHES: 4 SETS OF 50 REPS
REVERSE CRUNCHES: 4 SETS OF 50 REPS
BICYCLE KICKS: 4 SETS OF 100 REPS
SIDE-BENDS: 4 SETS OF 25 REPS
V-UPS: 4 SETS OF 25 REPS
BACK: DONE MONDAY-FRIDAY:
HYPEREXTENSIONS: 4 SETS OF 100 REPS
CHIN UPS: 10 SETS OF 20 REPS
PULL UPS: 10 SETS OF 20 REPS
REVERSE PUSHUPS: 10 SETS OF 20 REPS
POWER PUNCHES: 12 SERIES OF 100 PUNCHES
TIGERS: 10 SETS OF 20
LEGS: MONDAY-FRIDAY:
SQUATS: 5 SETS OF 100 REPS
CALF RAISES: 10 SETS OF 100 REPS
FLUTTER KICKS: 10 SETS OF 200 REPS
LUNGES: 5 SETS OF 100 REPS
REVERSE FLUTTER KICKS: 10 SETS OF 200 REPS
REVERSE CALF-RAISE: 10 SETS OF 100 REPS
FOREARMS: MONDAY-FRIDAY:
HAND GRIPS: 2 SETS OF 50 REPS
WRIST ROLL: 2 SETS OF 2 REPS
LEVERAGE BAR(A,B,C) : 4 SETS OF 50 REPS EACH
HAMMER ZOTMAN CURLS: 4 SETS OF 25 REPS
ARM BLASTER: 4 SETS OF 50
REVERSE ARM BLASTER: 4 SETS OF 50
NECK: MONDAY-FRIDAY
WRESTLERS BRIDGE: 10 SETS OF 10 REPS
REVERSE WRESTLERS BRIDGE: 10 SETS OF 10 REPS
BACK BRIDGE: 1-5 MINUETS
ISOMETRICS: EVERY DAY :
PUSHUPS: FIVE PART; 15 SECONDS
SQUATS: FOUR PART; 15 SECONDS
CALVES: FOUR PART; 15 SECONDS
ABDOMINALS: FOUR PARTS; 15 SECONDS
SUPPLEMENTARY TRAINING: DONE EVERY MONDAY, WEDNESDAY, FRIDAY
SHADOW KICK-BOXING: 3 MINUETS
BAG WORKOUT
PYRAMIDS WORKOUT
POWER WORKOUT: DONE EVERY TUESDAY, THURSDAY, AND SATURDAY
CLEAN AND PRESS BEHIND THE NECK : 2 SETS OF 8 REPS
SQUATS: 2 SETS OF 12 REPS
GOOD MORNINGS: 2 SETS OR 8 REPS
PULLOVERS: 2 SETS OF 8 REPS
CURLS: (REGULAR, FRENCH AND REVERSE ) 2 SETS OF 8 REPS
BENCH PRESS: (ALL THREE, INCLINE AND DECLINE AS WELL AS REGULAR) 2 SETS OF 6 REPS
KETTLE BELL ROWS: 2 SETS OF 5 (25,50,75,100 pds)
UPRIGHT ROWS: 2 SETS OF 8 REPS
TRICEP EXTENSIONS: 2 SETS OF 8 REPS
BACK DIPS: 3 SETS OF 10
SATURDAY:
TRY TO DO AS MANY PUSHUPS AND SIT-UPS THAT YOU CAN IN TWO MINUETS AND TIME TO SEE HOW LONG IT TAKES YOU TO RUN TWO MILES.
THIS ON TOP OF YOUR SATURDAY WORKOUT WHICH IS: POWER TRAINING, CIRCUIT TRAINING, AND STRETCHING.
SUNDAY:
DO NOTHING BUT STRETCH
my stats are currently:
Height: 6'1 3/4
Weight: 199
Body-fat% : 3.1
2 mile run: 9:52
Pushups in 2 mins.: 171
Sit-ups in 2 mins.: 184
Bench press: 380
Clean and Press: 300
Squat: 610
Standing Barbell curl: 140
i have no diet i eat whatever i want. i exercise in the early morning before breakfast, so that the maximum calories are burned off. i have a hyper-accelerated metabolism; so i am always eating something once breakfast is over.
