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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…
    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

  • #2
    ...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
    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

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    • #3
      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
        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

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        • #5
          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!
          Check out my FREE Podcast: The Upper Room

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          • #6
            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

            Comment


            • #7
              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.

              Comment

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