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Old 04-06-2014, 07:55 PM  
Direckshun Direckshun is offline
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Late night bullshit: Some workout questions.
I'm looking to make my workout more rewarding.

Generally speaking, I have two "days."

I have a running day, and a workout day.

Mostly, I'm trying to improve leg strength to make myself faster.

What are some standard weight room stuff you do to improve leg strength?

Calves? Quads? Hammies? Glutes?

Also, I'm going to try to get some washboard abs going. Anybody here got those? What would you recommend? Sit-ups isn't getting me there fast enough.
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Old 04-07-2014, 01:18 PM   #46
ThaVirus ThaVirus is offline
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Also, I'm going to try to get some washboard abs going.
I always thought you were fat..?
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Old 04-07-2014, 01:21 PM   #47
Buehler445 Buehler445 is offline
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I like to do qtr mile sprints between ab workouts, especially planks. Something about that combo makes me feel like a beast.
Repeat quarters brings back terrible suppressed memories of track practices.
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Old 04-07-2014, 01:21 PM   #48
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I like to do qtr mile sprints between ab workouts, especially planks. Something about that combo makes me feel like a beast.
I can see that, getting yourself nice and out of breath before doing a plank would definitely make it challenging. My trainer, at one point, had me supersetting the prowler (with low weight), leg lifts, and planks. Brutal. I kind of miss it, though.
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Old 04-07-2014, 01:27 PM   #49
Direckshun Direckshun is offline
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I always thought you were fat..?
Nope. Fit.
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Old 04-07-2014, 01:29 PM   #50
Direckshun Direckshun is offline
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WTF is a prowler.
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Old 04-07-2014, 01:31 PM   #51
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WTF is a prowler.
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Old 04-07-2014, 01:33 PM   #52
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I do 2 rounds (running up and back the length of the area it's in twice) per set....most of the time. I push from the tall end going one way, run around to the other side, and push back from the low end. Up to 8 sets of that with 25 lbs on each side with 20 second rests.
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Old 04-07-2014, 01:33 PM   #53
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Alright, I can give that a shot.

Which rod goes up my ass.
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Old 04-07-2014, 01:35 PM   #54
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Alright, I can give that a shot.

Which rod goes up my ass.
You choose. You could alternate.
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Old 04-07-2014, 02:02 PM   #55
Aspengc8 Aspengc8 is offline
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What kind of results are you seriously expecting to see training two days a week, and one of them is a 'running' day? Honest question.
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Old 04-07-2014, 02:39 PM   #56
Direckshun Direckshun is offline
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What kind of results are you seriously expecting to see training two days a week, and one of them is a 'running' day? Honest question.
You misunderstand. I train 6-7 days a week. I just alternate those two workout days.
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Old 04-07-2014, 03:11 PM   #57
Aspengc8 Aspengc8 is offline
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You misunderstand. I train 6-7 days a week. I just alternate those two workout days.
Gotcha.

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Originally Posted by Direckshun View Post
Mostly, I'm trying to improve leg strength to make myself faster.
Best way to increase speed is to sprint. The steeper the hill, the better.

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Originally Posted by Direckshun View Post
What are some standard weight room stuff you do to improve leg strength?
Focus on lower body compound movements (squats/front squats/deadlifts). These will recruit the hips more which will help with your first objective, getting faster.

I would personally sprint after your lower body workouts, and do upper body the next day. **** a 'running' day.

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Originally Posted by Direckshun View Post
Also, I'm going to try to get some washboard abs going. Anybody here got those? What would you recommend? Sit-ups isn't getting me there fast enough.
Diet will get you washboard abs. No sit-ups required.
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Old 04-07-2014, 03:19 PM   #58
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Try doing some HIIT on your running days if you want to get faster. I'd say there's even a chance you are overtraining if you are working out 6-7 days a week.
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Old 04-07-2014, 03:23 PM   #59
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Try doing some HIIT on your running days if you want to get faster. I'd say there's even a chance you are overtraining if you are working out 6-7 days a week.
Possible. I just always gotta be movin', otherwise I'm not happy.
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Old 04-07-2014, 03:23 PM   #60
Direckshun Direckshun is offline
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Give me some deadlift pointers, folks.

Is there a YouTube you've seen that explains it perfectly? How many reps would you recommend?
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