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The FML Workout
[quote=She-Raw]Hi. Thanks for posting this Herecomestrouble! I lift weights but haven't been doing so as consistently as I like to (I also run, hike, do yoga, and serf sometimes, so weightlifting isn't all I do). I think your plan will help me be more motivated since it's a new way for me, and sometimes changing things up can have great results. Also, it sounds less time consuming than my current weight lifting strategy, so thanks again![/quote] You bet! Variety keeps the body guessing!
by Herecomestrouble (submitted a year ago)
The FML Workout
No single workout will work for everyone, nor will a single, unaltered workout work for the same person over their lifetime. This is just one that works for me and my guys. I don't have a degree in exercise physiology or any related field, but I've been working out and lifting weights for over 20 years and I've logged a lot of reps.
by Herecomestrouble (submitted a year ago)
The FML Workout
My guys pointed out to me this morning that I made a typo: Friday's Vomitron should be 10-8-6-4-2 and not 10-8-6-2. Also, the 15-12-10 section on that same day is quad-sets, so you go through each exercise at 15 reps, then 12, and so on. We made it all the way through this week and everyone is pretty smoked from it. I plan on making a couple tweaks to the program, but nothing big.
by Herecomestrouble (submitted a year ago)
The FML Workout
[quote=eKatherine]Actually, it looks like the kind of workout that young guys would be drawn to, though some of the exercises are not all that effective. It's the kind of workout people who belong to a gym and want to use all the equipment would use.[/quote] Just out of curiosity, which exercise would you identify as not all that effective?
by Herecomestrouble (submitted a year ago)
The FML Workout
[quote=eKatherine]So you're a bodybuilder? That workout would totally mess me up. I'm a minimalist. I don't think that more exercise is always better. [/quote] I'm no bodybuilder. I just have a job that requires me to have massive amounts of strength and endurance. The guys in my unit range from 130 lbs to 220 lbs and we use this workout for 2-3 weeks at a time at different times throughout the year. If it looks really crazy, it isn't. (Honestly) You can use whatever weight you see fit and it doesn't have to take too long either (the Tuesday workout took me 30 minutes on the dot.)
by Herecomestrouble (submitted a year ago)
The FML Workout
Monday (Approach the Bench) 3 sets, 8 reps of: Incline Bench Flat Bench Decline Bench Alternating Dumbbell Hammer Curl Barbell Preacher Curl Zottman Curl Tuesday (Squatstravaganza) 2 set, 20 reps of: Leg Extension Leg Curl 3 sets, 8 reps of: Overhead Squat Front Squat Standard Squat 2 sets, 30 Reps of: Leg Press Leg Press Calf Extension Wednesday (Latzilla) 3 sets, 8 reps of: Pullup Lat Pulldown Seated Row Dumbbell Row Bent Over Barbell Row Dumbbell Pullover Thursday (Boulder Shoulders) 3 sets, 8 reps of: Push Press Floor-Seated Shoulder Press (sit on floor, legs extended straight in front of you) Dumbbell Lateral Raise Dumbbell Rear Raise (face floor on incline bench) EZ-Bar Upright Row Tricep Pressdown Dip Friday (The Vomitron) 10-8-6-4-2 reps--Superset pairs of: Standard Squat Deadlift Hang Clean Straight Leg Deadlift Reverse Overhead Lunge Dumbbell Clean & Press 15-12-10 reps of: Hanging Knee Raise or Knees to Elbows Pushup Situp Burpee
by Herecomestrouble (submitted a year ago)
How Often Do you weigh yourself?
I weigh in every morning. I get up, pee, then stand on the scale in my underwear. Keeps things consistent and any huge swings in weight are caught immediately.
by Herecomestrouble (submitted a year ago)
1

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