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hey hey hey!!!

mattbriner Posts: 4 Joined: 2003/09/23	2003/09/25, 10:43 PM yall are really kool people! and arent smart assess!! which is gr8! i have 1 thing though...my fitness goal is to 1- gain alot of weight, and 2- be able to jump high, and get my 40 time to 4.4 or 4.3, my 40 time right now is like a 4'7 or 4'8, is it possible to get my 40 time to a 4'3 by next years football season?
richardjst Posts: 410 Joined: 2002/07/13	2003/09/26, 01:08 AM Try this program remember to drink plenty of H2O before during and after this workout, as well as taking in at least 3500 calories a day with 40% protein 30% carbs and 30% fat, from quality sources... Monday-1.Squat 3x5/2.Bar load to body weight and perform as many reps as possible in 45 secs./3.Walking Lunges 30 steps long strides 3 sets, dumbells in hand/4. 20 ,10 yard sprints focus on first 3 steps/5. Weighted Crunches, Heavy 50+ lb dumbells Tuesday-1. Straight Leg Deadlift 5,5,3,3/ 2. Leg Curl 4x6-8/3.calves 5x25-30/ Jump Rope 5 min/plyometrics Wednesday-1. Workout other body parts not yet hit(chest, shoulers, back)....ladders(10,20 means 10 yards and back, 20 yards and back) 10,20,40,60,80,100,120,100,80,60,40,20,10 Thursday-1. power clean 5,5,3,3/2. 75% of max power clean, perform as many complete reps as possible in 2 min/3. Weighted Situps, 10x100 yards Friday-Preventative, recouperation maintence everything is using 50% of what you would use on any normal day... 1. leg Ext, Leg curl 1x12 each 2. Mililtary Press 1x12 3. Body Weight Squat 1x25 1. Jump rope side to side 2min/ Jump rope front to back 2 min/ jump rope 1 foot 1 min each...rest 2 min/ jump rope 5 min. 2. jog 1 mile Sat. rest Sun. rest Hope some of this helps. -------------- If hard work and persistence were the keys to success, most people would opt to pick the lock.~Dick
mattbriner Posts: 4 Joined: 2003/09/23	2003/09/26, 09:19 PM thanx, but i dont know what power clean is, or bar load is; also, is calfs- calf raises?