The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #51
    Explosive Mofo Blitzforce's Avatar
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    Wednesday 4th August - 4/09/02 - Shoulders and Arms

    Wednesday 4th August - 4/09/02 - Shoulders and Arms

    More sleep = Good workout!

    I even took a 1 hour nap beofre I went to the gym
    Arms and shoulders are definitely coming way up!

    Workout time - 1.25 hours


    Warmup

    As per usual I start with light hang cleans and hang snatches


    Clean Grip Hang Snatch


    Rest between sets 2 mins

    50lbsx6
    75lbsx6

    Interesting exercise - it works both pushing and pulling muscles!
    I can feel it in my chest too, and in fact the entire body is used.


    Single Arm Dumbell Leaning Press

    Warmups - 4kgx6, 20lbsx6, 40lbsx6

    3x4 70lbs Tempo 30X0 Rest 1.5mins between each side

    3x5 for next workout


    Clean Grip Upright Row to Sternum

    warmup - 1x6 45lbs, 1x6 65lbs,

    3x6 100lbs 20X0 Rest - see below

    Up 5lbs next workout

    I alternated these with the Tricep Extensions - 1.5 mins rest between each set of each exercise


    Decline Dual Dumbell Tricep Extensions

    warmup 15lbsx6

    5x5 45lbs Tempo 30X1 Rest - As above

    I got all my sets and reps, but I changed my form on the last set and it felt much harder with greater stretch, so I'll stick with this weight next workout and switch to the new form.


    Barbell Curls

    Warmup 45x6, 65x6

    3x5 85lbs Tempo 30X0 Rest - See below
    1x4
    1x3

    Staying here till I can do 5x5

    I alternated these with the toe raises - 1.5mins rest between each set of each exercise


    Toes raises

    Warmup - BW

    3x10 30lb Barbell+5lbs Tempo 3121 Rest - See above

    Up 2.5lbs next workout
    Last edited by Blitzforce; 09-03-2002 at 11:26 PM.

  2. #52
    Explosive Mofo Blitzforce's Avatar
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    Forgot to mention that I saw a rather nice and slim female yesterday at the gym. New member, getting the low down on the various exercises in her routine from a Gym PT. I know the PT pretty well, and told him I rather fancied her - heh got her name from him, Tevina I think

    Hope I see her again one day.

  3. #53
    Explosive Mofo Blitzforce's Avatar
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    Clothed comparo of the last 2 months

    The 12 lbs I gained over the last 2 months sure makes a visual difference even when clothed!

    You can't hide 12 lbs very easily

    I sure get second looks from people I have seen a while back
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    Last edited by Blitzforce; 09-05-2002 at 03:08 AM.

  4. #54
    Explosive Mofo Blitzforce's Avatar
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    Here is a shot comparing my current 15.5 inch arms to my 14 inch ones from 2 months ago
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  5. #55
    Explosive Mofo Blitzforce's Avatar
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    Overtrained!

    My neck glands are swollen, my throat is sore, and I have a runny nose. I feel dreadful as well

    Sleep has been interupted the last 2 nights. So yeah I am definitely overtrained!

    Now is a good time as any to terminate the current training cycle. Its been about 2 months now. I just finished a microcycle, so perfect timing
    I guess the overall high volume over the last 2 microcycles was just too much. Ian King said the average person with a life and job can only tolerate about 12 work sets per session without overtraining and he is right. 12 sets roughly gives you a 1 hour workout as well. I tried to stick with that rule, and I guess I somehow forgot.

    Anyway this current 2 month cycle has been very productive!

    12 lbs gained in bodyweight - mostly lean body mass
    Legs went from 24 inches to 26.5
    Arms from 14 to 15.5
    vertical jump is up 3 inches
    Standing long jump is up 7 inches

    Full Olympic back squat went from 180lbsx5 to 230x5
    Full front squat - 140lbsx5 to 200x5
    Incline dumbell BP - from 55x6 to 85x6
    70 degree Rows - from 140x6 to 200x6
    pulldowns with 140x6 to chins+10lbsx6

    anyway I'll be taking 11 days off to recuperate and to decondition my muscles. Then I'll start a 3 week HST based conditioning cycle - high frrequency and low intensity - 3 times a week. That will be at Sunday week.
    Hopefully I can repeat my great gains! This time I'll use 2 sets per exercise in the HST phase rather than 3 last time which made my workouts way too long, 3 hours!

    After then I'll switch to something similar to what I'm doing now, for 3 weeks and maybe a 1 week deload and then do 3 weeks of cluster training, followed by another deload week and then back to what I'm doing now for anotehr 3 weeks.
    Last edited by Blitzforce; 09-05-2002 at 06:03 PM.

  6. #56
    Explosive Mofo Blitzforce's Avatar
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    Hmmm

    Well I was supposed to be on a layoff, but I started feeling better and went to the gym yesterday and today. I basicly reduced the volume, and I didn't do to badly.

    Infact my vertical jump went up 1 inch, and my standing long jump went up a whopping 3inches! My Olympic lifts felt pretty explosive too. Guess I'm not overtrained, must have caught the flu or something...

    Oh well, but one of these days I really need to take a break. I'll take my break next week, just finish off my Arms and shoulders day next Tuesday. The fact I'm starting to loose the desire to do squats means its time for a break

  7. #57
    Explosive Mofo Blitzforce's Avatar
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    Saturday 7th September - 7/9/02 - Chest and Back

    Friday 6th September - 6/9/02 - Chest and Back

    Well as you know I felt overtrained and was supposed to lay off
    But I felt better in the afternoon and went to the gym anyway. Pretty quiet in the afternoons - talk about dead.

    I dropped the volume way down, and it went ok, felt a bit odd, but did OK.

    Workout time - 40 mins


    Warmup

    Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches

    70 Degree Barbell Overhand Grip Rows

    Did 4 warmup sets - barx15, 95x8, 135x6

    2x6 with 170lbs - Tempo 30X0 3 mins rest

    Dropped poundage down from last week (200lbs)

    1x6 135lbs Speed set Tempo 31X0 2.5 mins rest


    Incline Dumbell Bench Press

    3 Warmup sets - 4kgx15, 30lbsx8, 50x6, 70x6

    1x4 90lb Dumbells - Tempo 20X0 3 mins rest
    1x1 ehhh - no CNS energy left for this set

    Not too bad at all - damn 90lb dumbells! Woot! WHo would have thunk 2 months ago I could lift this?!

    1x6 Speed set with 50lbs Tempo 31X0 2.5 mins rest
    Last edited by Blitzforce; 09-06-2002 at 11:37 PM.

  8. #58
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    Saturday 7th September - 7/9/02 - Legs and Abs

    Saturday 7th September - 7/9/02 - Legs and Abs

    Felt pretty tired going in, but did ok consdiering this, in fact I was able to jump 1 inch higher on the Vertical Jump, and 3 inches further in the Standing Long Jump!

    Olympic lifts felt pretty explosive too

    Workout Time - 1.25 hours

    Warmup

    Basic light weights and dynamic stretches. I did some light bar Hang Cleans and Hang snatches


    Olympic Lifts

    2-3 mins rest between each

    2 HangClean reps and one power clean - 95lbs, 115lbs

    HangClean 135lbsx3
    Powerclean 1x3 135lbs

    Powerclean 2x3 160lbs

    3 Vertical Jumps followed by 3 Standing long jumps

    CleanPull to sternum 1x3 205lbs

    All felt pretty clean and explosive. Great form!


    High Bar Full Olympic Back Squat

    4 warm up sets - BARx10, 95x8, 135x6, 185x5, 205x3

    2x5 225lbs Tempo 30X1, 3 mins rest

    Paused squat
    1x6 185lbs Tempo 32X1

    I felt a bit too cautious and hesitant! I need to fell aggressive and explosive. Hmmm


    Romanian Deadlifts

    warmup - 45x6, 95x6

    2x6 175lbs tempo 42X1 3 mins rest


    Reverse Hypers

    1x10 Bodyweight Tempo 2020
    Last edited by Blitzforce; 09-06-2002 at 11:33 PM.

  9. #59
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    Monday 9th September - 9/09/02 - Shoulders and Arms

    Monday 9th September - 9/09/02 - Shoulders and Arms

    Well today is the last workout before I go on a 13 day layoff
    New Hang jump snatch PR too!!


    Workout time - 1 hour


    Warmup

    As per usual I start with light snatches and hang cleans


    Snatches

    Rest between sets 2-3 mins

    Jump Hang Snatch

    warmup 45x3, 55x3, 65x3

    95lbsx3, 100lbsx3 New PR!!

    amazing - 2 months ago I dreamt of repping with 100lbs, now I can do it

    Progressive range jump snatch - hang, below knee, from floor - 100x3

    Jump Power Snatch

    115x3
    115x2 - held lockout for 3 secs


    Single Arm Dumbell Leaning Press

    Warmups - 4kgx6, 15lbsx6, 50lbsx6

    2x5 70lbs Tempo 30X0 Rest 1.5mins between each side



    Clean Grip Upright Row to Sternum

    warmup - 1x6 45lbs, 1x6 65lbs,

    2x6 105lbs 20X0 Rest - see below

    I alternated these with the Tricep Extensions - 1.5 mins rest between each set of each exercise


    Decline Dual Dumbell Tricep Extensions

    warmup 15lbsx6

    1x6 45lbs - failed - Tempo 30X1 Rest - As above
    1x4
    1x4 failed

    Changed to a new harder form.


    Barbell Curls

    Warmup 45x6, 65x6

    1x5 85lbs Tempo 30X0 Rest - 3mins
    1x4

    Biceps felt tired from the Upright rows and Olympic lifts
    Last edited by Blitzforce; 09-09-2002 at 07:11 PM.

  10. #60
    Explosive Mofo Blitzforce's Avatar
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    13 day layoff now.

    may go play some BBall this weekend. test out my new improved vertical jump and overall epxlosiveness and quickness

  11. #61
    Explosive Mofo Blitzforce's Avatar
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    random thoughts

    I'll be doing lots of thinking over my layoff period and putting em up here.


    firstly I've been thinking of changing things around in my split. After my 3 weeks HST based conditioning phase. I'll be using the same split I've been using now, but with a key difference.

    I'm gonna try drop all direct arm work. Then I'll just add some Upright Rows on Chest and Back do to hit my delts. This way I have the 3rd wokoutday of the split free to concentrate on Olympic Lifts.

    So the split will look like this

    1) Chest, Back, and Shoulders
    2) Legs and Abs.
    3) rest
    4) Olympic Lifts
    5) rest

    This way I can work my legs without the residual fatigue from the Olympic Lifts. I'm sure my arms will grow well even though I won't be working them directly. Chins and Bench work will ensure that, plus they will get extra work from the Olympic lifts.
    I'll just do Upright Rows for my side delts.

    Just one way to get the workouts shorter and more productive.

    Or maybe I can combine the Olympic Lifts and Legs day, and have a 2 way split....

  12. #62
    Explosive Mofo Blitzforce's Avatar
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    WOW

    Man my bodyweight has shot up a bit since that low volume microcycle!

    weight is a steady 88+kg now - 194lbs

    I feel pretty damn good today - am so sorely tempted to hit the gym!!!
    Last edited by Blitzforce; 09-10-2002 at 07:46 PM.

  13. #63
    Explosive Mofo Blitzforce's Avatar
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    Wednesday 1th Sept - 11/9/02 - Fullbody

    Wednesday 1th Sept - 11/9/02 - Fullbody

    Hehe one last workout to shorten the layoff period down to 11 days

    Workout time - 1 hour

    Warmup

    Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches and overhead squat

    Hang Cleans

    Warmup - 45lbsx3, 55x3, 95x3, 115x3, 135x3

    2x3 145lbs Rest - 2mins

    Heh it was funny. I was using the middle power rack, and there were 2 guys on either side doing power cleans. Talk about crappy form! Funny thing is I'm using more weight than either person, and I'm doing it from the hang with impeccable form

    Both guys did not know how to rack it propely, no leg drive what so ever, all back and arms, and no leg bend to absorb the shock from the catch. No wonder people blow their lower backs..


    Full High Bar Olympic Back squat

    Did 4 warmup sets - barx10, 95x8, 135x6, 185x6, 205x1

    3x3 230lbs - Tempo 20X0 3 mins rest

    A bit wobby on the last rep of the 3rd set.
    This exercise never feels comfortable!
    Hope to get this baby to 275lbs for 2x5 after the layoff within 2 months

    30 Degree Incline Bench Supported Dual Dumbell Rows

    Warmup sets - 5kgx6, 30x6, 50x6, 70x6

    1x6 75lbs - Tempo 30X1 Rest - see below
    1x6 80

    Speed Set 1x6 50lbs - Tempo 30X1

    Alternated sets with the incline Dumbell benches
    1.5 mins rest between each

    Wasn't quite sure what weight I could handle on this. Hmmm I prefer barbell rows to tell the truth.
    When I got home and took a shower, I noticed some nasty bruising on my pecs from the bench!!!


    Incline Dumbell Bench Press

    3 Warmup sets - 5kgx6, 30lbsx6, 50x6, 70x6

    1x4 90lb Dumbells - Tempo 20X0 Rest - see above
    1x3

    1x6 Speed set with 50lbs Tempo 31X0 2.5 mins rest

    Not bad at all.
    Last edited by Blitzforce; 09-10-2002 at 11:32 PM.

  14. #64
    Explosive Mofo Blitzforce's Avatar
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    New Deadlift 1RM PR attempt!

    Friday 13th Sept - 13/9/02 - Deadlift 1RM PR Attempt

    Something hit me this morning at work - I got the funny idea to attempt a new PR for the deadlift. Something I don't train much at all! I did 315 a month ago, and it felt kinda easy. So what the hell I'll try 405

    Seeing as I was on a layoff - why not

    I did some Olympic lifts to warmup

    Workout time - 40 mins

    Warmup

    Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches and overhead squat


    Hang cleans 45lbsx3, 55x3, 95x3, 115x3

    Power clean 115x3, 135 2x3


    Deadlift 1RM PR Attempt

    225lbx1 3 mins rest

    315x1 Looked more like a Romanian deadlift!

    405x1 started slipping after I got it, and so I dropped it a bit too fast Form sucked again as well

    405x1 Got it again, better form and controlled release.

    When the 315 flew up like an explosive Romanian Deadlift I knew 405 was in the bag. When I post the video clips, you can see how quickly I went to do my attempts - no prep needed

    I got all attempts plus my powerclean warmup on a video tape courtesy of the gym video camera! So I'll edit them down to size and post em for all to see
    Last edited by Blitzforce; 09-14-2002 at 07:40 PM.

  15. #65
    Explosive Mofo Blitzforce's Avatar
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    My Deadlift Movies and pics

    Movie links of my 405lb PR deadlift!

    Right click and save

    http://www.members.optushome.com.au/...DeadliftPR.wmv

    also a vid cap of my Powercleaning

    http://www.members.optushome.com.au/...ercleaning.wmv


    attached is a pic of the deadlift - still from the original vid
    Attached Images Attached Images
    Last edited by Blitzforce; 09-14-2002 at 12:47 AM.

  16. #66
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    Top of the deadlift attempt
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    Last edited by Blitzforce; 09-13-2002 at 12:47 PM.

  17. #67
    Explosive Mofo Blitzforce's Avatar
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    More pics

    Approaching the bar on 2nd attempt

    hehe you can see my calves
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    Last edited by Blitzforce; 09-14-2002 at 07:39 PM.

  18. #68
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    Good job dude!

  19. #69
    Explosive Mofo Blitzforce's Avatar
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    thanks Chris

    well the next time I try a 1RM Deadlift will be at the end of the next training cycle which I start next Monday. About 2 months or so. Probably be 500lbs

    Well I'm way into my layoff now. Cut back a bit on the calories. Well I noticed that I'm much fuller! My muscles are definitely bigger and bodyweight slightly up. Especially my legs! They look HUGE! I think the deadlift maxes may have something to do with that

    But the deadlifts also fried my CNS a bit for 2 days after, I went to the BBall court on Sunday and just felt dead. I played one on one with some guy who I should have killed. I was leading 6 to 4 (up to 7) and lost due to CNS fatigue and lack of explosion, no first step speed and so many rim'ed out shots!!

    One reason why I don't do heavy deadlifts in my normal training split. Your body just won't recover too quickly from them

  20. #70
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    GPP session

    Thursday 19th Sept - 19/9/02 - GPP session


    Did a nice 45 min session of GPP today

    basicly some short 50 metre jogs with short 50m walk between each run for recovery

    then I did the jogs with side step jabs and swerves of directions, again with walks for recovery

    I also did sideways and backward agility runs, plus 360 degree rotations on the jogs.

    Man my right ankle feels all banged up from baketball, even though I didn't sprain it - it sure feels sprained
    Last edited by Blitzforce; 09-19-2002 at 02:33 AM.

  21. #71
    Explosive Mofo Blitzforce's Avatar
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    Well today I finish up my layoff and start my new training cycle.
    I hope I go as well as the last one. I should crack 200lbs if I stay at the current bodyfat levels

    The first 3 weeks will be a hypertrophy conditioing cycle based on HST style training. Starting light and progressively adding poundage. I did 6 reps first up for each exercise, but I'll go up to 10 next workout and see how I go. 10 is damn high for me

  22. #72
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    Saturday 21st September - 21/9/02 - HST Phase Day 1 of 9

    Saturday 21st September - 21/9/02 - HST Phase Day 1 of 9

    Felt a bit beaten up from work. slight aches. Damn squats and rows felt heavy even though I was uisng fairly light weights!

    Workout time - 1 hour

    Warmup

    Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches, plus overhead squats


    Workout

    Tempo 3020 rest about 2-3mins

    Hang Power Snatch 45x5
    Hang Power Clean 65x5

    Full High Bar Olympic Squat
    warmup 45x10, 95x8, 135x6,
    185x6

    Peterson Stepups
    BWx6

    Bent Stiff Legged Deadlift
    warmup 45x10
    135x6

    70 Degree Bent Over Row
    warmup 45x10, 95x6
    155x6

    30 degree Incline Dumbell bench press
    warmup 4kgx10, 30lbx6
    45x6

    Clean Grip Width Upright Row
    warmup 45x10
    65x6

    Overhead Press
    65x6

    ShoulderWidth Palms facing Pulldown
    warmup 70x10
    150x6

    Dumbell Curl
    warmup 3kgx10
    6kgx6

    Dual Dumbell Decline Tricep Extension
    warmup 3kgx10
    6kgx6

    Hanging leg raise - bent knee
    BWx6
    Last edited by Blitzforce; 09-23-2002 at 03:13 PM.

  23. #73
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    BasketBall - Sunday 22nd September - 22/09/02

    BasketBall - Sunday 22nd September - 22/09/02

    I'll be playing basketball every for the next 3 weeks, as a sorta active recovery and plyometric enhancement training. Olympic lifts help my Bball, and BBall helps my Olympic lifts

    After that - I'll ahve to squueez sprinting in somehwere to help strip this fat off me. That 15 or so pounds of fat I'm carrying could add an easy 4 inches on my vertical jump just like that.

    Compared to last week, I'm really soaring. Feel epxlosve and light. Really getting some hops and airtime now! I even touched the ring when doing high finger rolls
    Another 6 inches of vertical and I'm gonna have some serious fun!!!

    Anyway just a 1hour session of practising shooting and post moves. I also attacked the rim at the end of the session doing self lob dunks of the backboard attempts - none went in, but I made sure I grabbed the rim hard and rattled it

  24. #74
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    Monday 24th September - 24/9/02 - HST Phase Day 2 of 9

    Monday 24th September - 24/9/02 - HST Phase Day 2 of 9

    Slight tendon aches fom BBall, but nothing major, considering the heavy duty impacts forces from the jumps! No DOMS, amazing

    Workout time - 1 hour 15mins

    Warmup

    Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches, plus overhead squats . Man am I rusty in the Overhead squats! You sure lose it fast


    Workout

    Tempo where applicable 3020 - Rest about 2-3mins


    Clean grip Hang Snatch 45x5
    Hang Power Snatch 45x5, 65x3
    Hang Power Clean 65x5, 95x3, 115x3
    Jump Power Clean 115x3
    Jump Power Snatch 95x3 - ouch right shoulder hurt a bit

    My form in the Hang versions are much better - thinking about dropping the full versions. Most of the Throwers do only the hang form and these guys are frigging the most explosive athletes IMO!

    Full High Bar Olympic Squat
    warmup 45x10, 95x8, 135x6,
    190x7
    190x6

    Woah this is about the highest in reps I've had my for squat worksets, and they felt good. One thing - me legs seems to be overtaking everything else in growth! One reason why I normally keep the reps low...

    Peterson Stepups
    1kg dumbells in each hand 7 reps each leg

    Bent Knee Stiff Legged Deadlift
    warmup 45x10
    140x10 - first 6 reps slow up, last 4 explosive up.

    70 Degree Bent Over Row
    warmup 45x10, 95x6
    160x7

    30 degree Incline Dumbell bench press
    warmup 4kgx10, 30lbx6
    50x7

    Shoulder Width Chins on a Power Rack
    BWx7
    Awesome forearm pump - grip builder par excellence

    Clean Grip Width Upright Row
    warmup 45x10
    70x6

    Overhead Press
    70x6

    Hanging leg raise - bent knee
    BWx7

    Dumbell Curl
    warmup 3kgx10
    7kgx10

    Dual Dumbell Decline Tricep Extension
    warmup 3kgx10
    7kgx10

    CalfRaise
    2 plates on selectorx10

    StandingToeRaise on platform
    BWx6

  25. #75
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    Tuesday 24th Sept - 24/9/02 - Sprints GPP session

    Tuesday 24th Sept - 24/9/02 - Sprints GPP session


    Great 45 min session of sprints and agility runs. No soreness from yesterday's workout. Felt pretty nippy


    Warmup
    - 1 lap walk around the park - plus dynamic stretches and stuff
    - two 50 metre jogs with walk back to start for recovery
    - two 50 metre jogs with a stide step every 2 steps off each leg - again with recovery walks

    Main Session

    5 all out 50 metre sprints with recovery walk of about 100 metres

    man did these feel good - really explosive! I have certainly gained some acceleration punch, but form is off, my lower back was tightening up

    Five 50 metre agility runs - a mixture of side step jabs, angled runs with 360 pivots for change of direction, backward and sideway runs. with 100 metre recovery walks in between

    Comment

    Man compared to the last time I did sprints last summer - about 6 months ago, I seemed to have gained sveral new notches of speed. Before I had jog, medium and fast speed. Now I have 3 different levels of fast sprinting, that you can really tell the difference between by how fast the air flows around your body
    Amazing - considering how fat I am. When I get lean - lookout!!
    Last edited by Blitzforce; 09-24-2002 at 02:27 AM.

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