FightingArts Estore
Pressure Points
From a medical professional, straight facts on where and how to hit that can save your life.
Limber or not, anyone can add height and speed to their kicks with this method.
For yourself or as a gift, calligraphy is special, unique and lasting.
Karate Uniforms
Look your best. Max snap. low cost & superior crafted: “Peak Performance Gold” 16 oz uniforms.

Classic book translation. Hard to find. Not in stores.
Who's Online
0 registered (), 46 Guests and 3 Spiders online.
Key: Admin, Global Mod, Mod
Newest Members
Benzasports, katelin, Austkd, Nautavac, OB1
23008 Registered Users
Top Posters (30 Days)
futsaowingchun 4
katelin 1
Su M Tu W Th F Sa
1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30 31
New Topics
Proper Tan Sao Structure and use or energy
by futsaowingchun
11/09/15 11:59 PM
Structure and Rooting Test
by futsaowingchun
10/05/15 01:23 AM
Long and Short Tan Sau
by futsaowingchun
09/24/15 08:40 PM
Breaking Structure
by futsaowingchun
09/24/15 08:38 PM
Recent Posts
Long and Short Tan Sau
by futsaowingchun
11/10/15 12:07 AM
Structure and Rooting Test
by futsaowingchun
11/10/15 12:01 AM
Proper Tan Sao Structure and use or energy
by futsaowingchun
11/09/15 11:59 PM
Breaking Structure
by futsaowingchun
11/09/15 11:57 PM
Forum Stats
23008 Members
36 Forums
35631 Topics
432603 Posts

Max Online: 424 @ 09/24/13 10:38 PM
Topic Options
#394002 - 05/03/08 04:19 PM My Dad's Routine
LiLPowerhouse Offline

Registered: 08/02/07
Posts: 24
My dad and I have been working out for about 1 years now and since I decided to put my routine on the site and get it tweaked, he decided to do the same thing. He has been a New York City Fireman for over 20 years and has seen improvements in work and everyday life since he started working out, though recently he has complained about elbow pain. He doesn't want to get big but rather stay skinny and get cut. This is what his current routine consists of:

(All excersises are done with 1 warm-up and 3 sets of between 6-10 reps)

Mon- Chest
Bench Press
Dumbbell Press
Dumbbell Flies

Tues- Tri's
Bent over cable pushdowns

Wed- Bi's
Hammer Curls (Elbow Pain)
High Cable Curls
One arm preacher curls

Thur- Shoulders
Military Press
Rear Delt Raises
Dumbbell Presses

Fri- Back
Bent over rows (Elbow Pain)
Seated Rows
Lat pull down

Sat- Legs
Leg Press
Leg Curl
Leg Extension

Sun- Abs
Oblique Crunches
Decline Reverse Crunches

Barbell curls can't be used because of pain. He usually takes the next day off after abs and starts over.

Is there any other kind of routine or a tweak of the current one to meet his goals? All posts are appreciated

#394003 - 05/03/08 08:53 PM Re: My Dad's Routine [Re: LiLPowerhouse]
UKfightfreak Offline
Professional Poster

Registered: 01/08/03
Posts: 2599
Loc: San Francisco
I would recommend swapping your routine pretty much completely every 3 months or so (even just to relieve boredom and to keep motivated). For a start - stick in a rest day, second if you are after functional strength, do functional strenth exercises (where are you deadlifts, squats, lunges etc.)

I would also recommend that your Dad gets his elbow checked out - the routine that you are doing could be making the condition worse and worse (I ignored shoulder 'twinges' for years - big mistake!).


Moderator:  Cord, MattJ, Reiki 

Action Ads
1.5 Million Plus Page Views
Only $89

Stun Guns
Variety of stun gun devices for your protection

Buy Pepper Spray
Worry about your family when you’re not around? Visit us today to protect everything you value.
Accurate information on the ancient martial traditions of the Japanese samurai

C2 Taser
Protect yourself and loved ones from CRIME with the latest C2 Taser citizen model. Very effective.



Unbreakable Unbrella

krav maga