+1 for lunges. I do weighted (dumbell) lunges.

 

They are killer.

I also did a variation with a Hammerstrength row machine where I loaded the machine, stood out front, did a one leg lunge then pushed up and did a chest press on the same side I lunged.

 

There is a well known strength coach who believes that one leg DB lunges (rear leg raised on bench) recruit more quads than squats. You can do 'em with a lot less weight too.

 

Sure, that would be awesome, I'd appreciate it. I think you have my email addy, but I'll PM it to you again just in case.

 

one thing people dont work enough of... hamstrings... everybody is so quad dominate.

 

With all the talk about fitness and such. I'm surprised not many have spoken much about stretching and maintaining flexibility. For a long time it wasn't really something I thought about then I realized how stiff I was getting. It's not a good feeling because it'd oftentimes lead to painful moments early in the morning when I get up. I've started to implement stretching routines both before and after working out as well as yoga. I picked up a few things to help with the stretching exercises. My favorite is "The Stick."


You will not believe how well this thing works in getting rid of the knots in your muscles. I also picked up a few foam cores as well. What are your thoughts about this, guys?

 

Agreed. If you want hops, explosiveness, and overall stability, you have to work on your posterior chain.

Most people think vert height is purely a function of quad and calf strength but its been shown that the faster you can squat down (posterior chain strength), the more powerfully you can rebound up. I only recently discovered this and implemented it into my workout routine. But even so, I've already noticed a difference in the sports I play.

 

Since I'm getting over my cold finally and getting ready to head back to the gym, I'll describe my work out routine and my meal plan.

I eat decently well, lunch is my only real bad time for eating. In the morning I eat Kashi Squares Honey Sunshine cereal. I take one of my two a day vitamins here. It's the GNC Ultra Mega Green vitamins.

Lunch depending on the day can be at Moe's on Monday, the rest of the week is usually a crunchy peanut butter and jelly sandwich on multigrain bread with whole grain fig newtons.

Dinner is mainly chicken or steak, pan fried or grilled, usually with rice or some sort of whole wheat pasta. If I'm feeling different I'll do a salad, romaine lettuce, tomatoes, cucumbers, and low fat dressing, usually ranch or Caesar. This is where I take my second of the two a day vitamins.

Work Out Schedule-

Monday: Cardio, 45 minutes jogging on the treadmill and 30 minutes on the bike.

Tuesday: 10 minute warm up on the treadmill, arm work out.

Wednesday: Cardio, 45 minutes jogging on the treadmill and 30 minutes on the bike. 30 minutes on the balance ball while doing "leans" with the kettle bell. I don't know the technical name. But I'll hold a 35 pound kettle bell in each hand. Then I'll do fifteen "leans" by lowering the kettle bell below my knee on each side. It's a real interesting work out. And I'll finish it with shrugs. Just hold weights, usually 45 pounds, in my hands and shrug my shoulders.

Thursday: 10 minute warm up on the treadmill, leg work out.

Firday: Cardio, 45 minutes jogging on the treadmill and 30 minutes on the bike.

Saturday: 10 minute warm up on the treadmill, random work out. Usually crunches, lateral pull downs on my arms, the row machine, and other things. This is usually the day I try different things that I see people doing through out the gym.

Sunday: Rest day. A good friend of mine, who's also a trainer, said I needed a day off from working out to help me build muscle quicker. So Sunday is my rest day. Which I still usually end up working around the house, mowing the yard, washing the truck, etc. Just to keep flowing a little bit.

 

 

friday is my only day off and treat myself a nice meal

what about u guys what do u do on ur days off?