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Thread: My work out routines

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    jfarnsworth's Avatar
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    Default My work out routines

    I guess I'll just keep this seperate away from other threads. Feel free to comment if you wish.

    5/10 - Bicep
    I only had roughly 25 minutes today but I got this done in 21. A tough 21 minutes at that.

    First set:
    3 sets 15,12,10 Standing 2 arm cable curls
    3 sets 10,10,8 Incline dumbell curls

    Second set:
    3 sets 8,8,10 Standing barbell curls
    3 sets 12 Seated hammer curls

    Last exercise:
    2 sets 10,8 Single arm cable curls

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    5/15 - Chest
    5 sets 15,12,10,7,3 Incline dumbell presses 50,60,70,80,85

    2 sets 10 Incline dumbell press 60
    2 sets 7,6 Flat dumbell press 50

    3 sets 16 Cable crossovers #4
    3 sets 12 Push ups w/feet on 18" block

    3 sets 10,10,8 Incline dumbell fly's 30
    3 sets 12,12,10 Push ups w/feet on 18" block

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    5/16 - Back

    4 sets 15,12,12,8 Reverse grip pulldowns 75,85,95,105
    4 sets 12,12,12,10 Cybex military press machine 70,80,90,100

    4 sets 12,10,8,8 T-bar rows 45,70,90,90
    3 sets 15,15,12 Back extensions 140,150,160

    3 sets 10,8,8 Standing single arm dumbell rows 55
    3 sets 10 Brace incline rear lateral raises 20,20,15

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    Default Re: My work out routines

    It's Arnold reincarnated All kidding aside man, good work!
    www.hunterskarate.com

    "I believe that to have a friend, a man must be one."

    - From the Lone Ranger's Creed




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    Default Re: My work out routines

    I met Arnold a few weeks ago here in DC... he's not that big. Obviously he is older and probibly still works out.. but he is about 5'10" and wears what looked like a 48 or 50 suit
    "Do you have any bactine? Some of this blood is mine."

    "Dear Die-ary, today I stuffed some dolls full of dead rats I put in the blender. I'm wondering if, maybe, there really is something wrong with me."

    -JTHM

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    Default Re: My work out routines

    Quote Originally Posted by MrBunny
    I met Arnold a few weeks ago here in DC... he's not that big. Obviously he is older and probibly still works out.. but he is about 5'10" and wears what looked like a 48 or 50 suit
    yeah, but what size suit did he wear back in the day when he was huge?

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    Default Re: My work out routines

    Yeah...he's nowhere near the size he was say when he was in the Guiness book of World Records. Most people don't train the way he had to when he was competeing.
    "It is sobering to reflect that one of the best ways to get yourself a reputation as a dangerous citizen these days is to go about repeating the very phrases which our founding fathers used in the struggle for independence." Charles A. Beard

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    Default Re: My work out routines

    Quote Originally Posted by Celtic_Crippler
    Most people don't train the way he had to when he was competeing.
    Except you. And, of course, me.

    --Amy
    The New Kenpo Continuum Book is now accepting submissions for volume 2. Our fabulous, ever-changing website is Sacramento Kenpo Karate.
    I'm a member of the Universal Life Church and the ULC Seminary. I'm also a Sacramento Wedding Minister and Disc Jockey
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    Default Re: My work out routines

    5/17 - Bicep

    3 sets 15,12,10 Standing 2-arm cable curls #10,11,11
    3 sets 10,8,8 Seated incline dumbell curls 30

    3 sets 10,8,9 Standing camber bar curls 60
    3 sets 8 Seated hammer curls 25

    3 sets 10,10,8 Standing single arm cable curls #6

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    Quote Originally Posted by Hunter
    It's Arnold reincarnated All kidding aside man, good work!
    Thanks, but I push myself as hard as I can during anything I do physically. That's the only way.

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    Default Re: My work out routines

    Quote Originally Posted by jfarnsworth
    Thanks, but I push myself as hard as I can during anything I do physically. That's the only way.
    Gonna have to start calling you LL Cool J (Ladies Love Cool Jfarnsworth). ..... think about it. LOL.

    When do you find the time to fit your body building in with your Kenpo training and life in general?
    "It is sobering to reflect that one of the best ways to get yourself a reputation as a dangerous citizen these days is to go about repeating the very phrases which our founding fathers used in the struggle for independence." Charles A. Beard

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    5/18 - Chest

    8 sets 15,15,8,4,1,5,5,4 Flat barbell press 135,135,185,225,245,205,205,205

    3 sets 10 Stiff arm pullovers 45
    3 sets 12,16,16 Cable crossovers #5,4,4

    3 sets 8,8,4 Decline dumbell press 65,75,85

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    Default Re: My work out routines

    Quote Originally Posted by Celtic_Crippler
    Gonna have to start calling you LL Cool J (Ladies Love Cool Jfarnsworth). ..... think about it. LOL.

    When do you find the time to fit your body building in with your Kenpo training and life in general?
    1. I'm not so sure that the ladies really love me.

    2. Weight lifting is on my lunch hour. Riding my bike is at night generally with the family. Of course, I have a trailer behind my bike for the 2 youngest kids. I do ride my bike on my own when I go out 20+ miles. Kenpo is Thursdays, some select mondays and/or saturdays for sparring. Other than that I'm at home.

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    Default Re: My work out routines

    I wish I had time at lunch to work out. We have a gym but I only get 30 minutes and that's barely enough time to choke down my lunch. When I'm not in school I practice/teach kenpo 5-6 days a week. When I used to lift I would get up at 5am and do it before work. I really need to reformat my routine....
    "It is sobering to reflect that one of the best ways to get yourself a reputation as a dangerous citizen these days is to go about repeating the very phrases which our founding fathers used in the struggle for independence." Charles A. Beard

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    Getting up that early kinda sucks. Before my last test I lifted twice a day. Once at 5am and again at 11. What got even more tiring was when I switched one of the routines into a cardio. work out. Doing both in the same day was real tough.

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    Default Re: My work out routines

    I try to workout on my own 5 days a week, but it usually ends up to be 4 days because of...life and stuff. I usually do cardio for a bit, sit-ups, knee exercises and then do some karate. Today I practiced some sparring drills, then worked on form 4. I felt too pooped to do much more. I should've done more, but that's life.

    I teach 2 nights a week, but teaching isn't usually as much of a workout as...working out. I participate in warm-ups and some drills, but as you know, there is much watching involved.

    --Amy
    The New Kenpo Continuum Book is now accepting submissions for volume 2. Our fabulous, ever-changing website is Sacramento Kenpo Karate.
    I'm a member of the Universal Life Church and the ULC Seminary. I'm also a Sacramento Wedding Minister and Disc Jockey
    New Cool (free) kenpo tool bar: http://KenpoKarate.OurToolbar.com/


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    5/19 - Legs

    4 sets 15,15,12,10 Leg extensions 70,80,90,110
    4 sets 15,15,12,12 Abductor machine 30,30,30,40
    4 sets 15,15,12,10 Leg curls 70,80,90,110
    4 sets 15,15,15,12 Seated calf raises 290

    4 sets 12,10,8,6 Squats 105,155,175,195
    3 sets 8 Seated calf raises 350

    3 sets 10 Stiff leg deadlifts 125

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    5/22 - Chest/Tricep

    3 sets 25,25,15 Fly machine 50,50,70

    3 sets 12,10,7 Incline dumbell press 60,70,80

    3 sets 10,8,8 Incline dumbell fly's 35,40,40
    3 sets 10,9,8 Lying decline tricep extension w/camber bar 60

    3 sets 16 Cable fly's #4
    3 sets 10 Single arm reverse grip cable kickbacks #5

    2 sets 12 Push ups

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    5/23 - Back

    4 sets 15,15,12,10 Shoulder width grip front pulldowns 70,80,90,100
    4 sets 12 Good mornings 60

    4 sets 12,12,10,7 T-bar rows 45,70,90,115
    3 sets 12 Back extensions 140,150,160

    3 sets 10,10,8 Standing single arm dumbell rows 55
    3 sets 10 Dumbell shrugs 60

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    5/24 - Bicep

    3 sets 12,12,10 Single arm cable curls #6,6,8

    3 sets 10,8,4 Standing barbell curls 75,85,95
    3 sets 6 Incline dumbell curls 30

    2 sets 7,6 Seated power cheat curls 45
    2 sets 6,7 Seated dumbell hammer curls 25

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