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Thread: Creation of a explosive Mofo!

  1. #1101
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    nice detailed journal, enjoyin the clips... keep at it bro.

  2. #1102
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    Quote Originally Posted by ryuage
    nice detailed journal, enjoyin the clips... keep at it bro.

    thanks man

  3. #1103
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    Wednesday 10th October - Cycle 2 Get Lean+Maintain Strength - Week 11 - Day 1 - Upper 2 - Microcycle 3 - workout 2

    Even though I didn't get much sleep last night, the 45min nap I took did freshen me nicely And I had a nice productive workout. The Taptester result of 18 in 2 secs backs that up too I guess

    Bodyweight at gym - 220lbs
    Workout time - ?
    Workout rating - 8.5/10



    Rotating Sets between each exercise

    Resting 30secs to 1min on warmup sets and then 2 mins between each exercise

    14 inch Grip bench - no arch or leg drive

    Warmups (explosive) - Barx15, 3x3, 95lbs 2x8, 135lbs 2x3+2sec ISO, 165lbs 2x3+2sec ISO, 195x3, 225x3

    Explosive - down fast, reversed an inch above the chest,r max concentric speed

    About 70% of (15%BW+1RM)
    Rotation 1) 195lbs x3 + 30 sec ISO

    96% of (15%BW+Session Max) dropoff
    Rotation 2) 185lbs x3 + 30 sec ISO
    Rotation 3) 185lbs x4 + 18 sec ISO

    In the past I used to concentrate more on pushing the bar hard and fast rather than see how quickly I could do 3 reps when doing "speed" benches.
    The former worked well, the later does nothing for me, all it does it teach you to generate and release tension fast, rather than generating force fast and keeping it going. So I am going back to that. I might try throwing the bar off my hands to make sure I push the bar hard and keep it sustained all the way through next time.

    Felt good today. Although I did hold the first set's ISO a but too low. Felt like 195lbs maybe too light. ISOs fried my pecs!


    Standing Dumbell Curls

    Warmups - 4kgx8, 15lbs x5, 25x5, 35x5, 40x5

    Rotation 1) 50lbs x 5
    Rotation 2) 50lbs x 3.5

    been a while since I did these


    30 degree Dumbell Decline Tricep Extensions - Parallel Grip

    Warmups - 4kgx8, 15lbs x5, 25x5, 35x5, 40x5

    Rotation 1) 55lbs x 6
    Rotation 2) 55lbs x 4

    been a while since I did these as well


    Dumbell Bent Over Lateral Raise

    Warmups - 3kg 3x5, 3kg x5OI

    Rotation 1) 5kg x 26 Oscillatory Isometrics -->set time around 30secs
    Rotation 2) 5kg x 23 Oscillatory Isometrics
    Rotation 3) 5kg x 19 Oscillatory Isometrics

    fries my mid back quite a bit


    ISO Stretches - EQI

    Tricep Dip Forward leaning Leg supported Stretched ISO hold
    BW x 1min

    Free Motion High Pulley 2 handed Lat Stretched ISO hold
    120lbs x 1min

    Dumbell 45 degree Incline Curl Stretched ISO hold
    Used Pinch grip on Hex dumbells 15lbs x 1min

    Shoulder Dislocates pec stretch with wooden staff
    Last edited by Blitzforce; 10-10-2004 at 01:22 AM.

  4. #1104
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    Bench clips from today

    Right click on link and save first to avoid errors

    3 sets of 3 Explosive 14inch grip benches + ISO to failure with 195lbs and 185lbs

    http://www.members.optushome.com.au/...SO_10Oct04.mpg

  5. #1105
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    nice benchin!

  6. #1106
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    Quote Originally Posted by ryuage
    nice benchin!
    Yeah I was feeling it yesterday!


    Monday 11th October

    Sleep - 7+ hours
    Waking Pulse - 65 beats per minute
    TapTester - 19 taps in 2 secs in first attempt, 26 in 3 secs
    Mood - Pretty good

    Woke up a bit too early, but I kept trying and managed to go back to sleep for an extra hour. That made a difference.

    slightly sore forearms, pecs, biceps, triceps and traps, spinal erectors (?)
    Last edited by Blitzforce; 10-10-2004 at 01:49 PM.

  7. #1107
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    Tuesday 12th October

    Sleep - 7.5+ hours
    Waking Pulse - 65 beats per minute
    TapTester - 18 taps in 2 secs in first attempt, 25 in 3 secs
    Mood - Average

    same deal with sleep as yesterday, woke up to early, but I went back for another 2 hours.

    I don't feel as hyped as yesterday. Seems my CNS was excited from the explosive benches or something.
    Anyway it's supposed to be a stinking hot 32degrees today - gulp and I have to go to the park to train!
    Last edited by Blitzforce; 10-11-2004 at 02:47 PM.

  8. #1108
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    Tuesday 12th October - Cycle 2 Get Lean+Maintain Strength - Week 11 - Day 2 - Lower 2 + Sprints - Microcycle 3

    Really warm day today, 32 degrees (actually tommorrow is supposed to be 34!). But it didn't feel to bad after I got into the workout
    I took a nap before the workout, as the warm weather was making me feel tired. And it turned out great. Excellent workout at the park down the road from home!

    If today's style of workout doesn't help me leanup, nothing will!
    I did one rotation to many I think, but the volume of work surprsied me a bit. Didn't think I'd get this far. So I guess the gym work has helped my work capacity.
    Achilles tendon, posterior chain and legs are feeling now. I think I will be fairly sore tommorrow....

    Bodyweight at gym - 220lbs
    Workout time - 20min warmup + 1.25 hours
    Workout rating - 9/10

    Warmup

    20min warmup

    Some altitude drops, working up in height, practised the RFI hops, and some short sprints increasing in speed.
    I did 3 rotations of each building up in intensity

    Rotating between each exercise - 2 to 2.5mins rest between each

    2 handed Vertical Jump

    I do these just before the depth jumps to measure fatigue
    Rotation 1) 2 knuckles over roof
    Rotation 2) fingers knicked the roof
    Rotation 3) 1 knuckle over roof
    Rotation 4) 2 knuckles over roof at a higher part
    Rotation 5) 2 knuckles over roof at a higher part
    Rotation 6) 1 inch below roof at a higher part

    there is this roof cover over the concrete area at the park. I went to the highest part during the workout and surprised that I could get it.
    Interesting that it went higher and then dropped suddenly. I have a baseline now. Hopefully in the next few months I can get both wrists over the roofing edge

    Altitude Drops - landing with heels off the floor

    Rotation 1) 32inches x 5 --> dropped to far from wall, kept sliding forward
    Rotation 2) 32inches x 5
    Rotation 3) 32inches x 5
    Rotation 4) 32inches x 5
    Rotation 5) 32inches x 5 ---> dropped much lower on landing

    This is the pretty high. But They felt fine. The dirt is kinda slopped a bit, and slippery, so I will have to bring a mat next time. Did my best to keep my heels off the ground when landing, but sometimes I slipped forward.
    Kept bouncing forward on the first set, but later ones were better.
    Also seem to landed hunched over, need to fix that.


    Reflexive Firing 2 legged Hops on a 5 inch step in 20seconds

    Rotation 1) lost count
    Rotation 2) 26 hops in 20secs
    Rotation 3) 29 hops in 20secs
    Rotation 4) 29 hops in 20secs --> could have had 30, but lost balance
    Rotation 5) 28 hops in 20secs --> felt tired

    Intitally I planned to do the single leg version, but these were a lot harder than I expected. I felt like a lumbering fool!
    So I did the 2 legged version isntead. And these were hard as is, but I started to get better, and relax into the movement and let it flow, instead of muscling it. I was getting faster each set, but sometimes lost balance which hurt the rep count.
    Used a countdown timer to set the alarm off at 20secs.

    Maximum Accleration Sprints on toes - whole width of park

    From standing start
    Rotation 1) 15.5+ secs
    Rotation 2) 14.5 secs
    Rotation 3) 15.2 secs --> feeling much harder

    Not sure on the distance, but it was quite long. Around 100+m
    Form was better on 2nd run, the RFI hops seem to help me here. I was surprised I could maintain my speed/form all the way through, and my spinal erector didn't tighten up.

    Had to run with a stopwatch in my hand which isn't ideal but tehre is no other way I can get timed.
    Speed and form is work in progress, its been a 1+ years since I sprinted at full speed
    Last edited by Blitzforce; 10-12-2004 at 01:51 AM.

  9. #1109
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    clips from today

    Right click on link and save first to avoid errors

    First Set of altitude drops
    http://www.members.optushome.com.au/...t1_12Oct04.mpg

    2 legged RFI hops - 2nd set
    http://www.members.optushome.com.au/...ps_12Oct04.mpg

    first 2 sets of sprints
    http://www.members.optushome.com.au/...ts_12Oct04.mpg

  10. #1110
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    actually the altitude drops may be higher than 32inches. Looks closer to 40 inches

  11. #1111
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    what is this tap tester you speak of

  12. #1112
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    Quote Originally Posted by ryuage
    what is this tap tester you speak of
    here - right click and save - its a PC program by Dan John

    http://www.members.optushome.com.au/coolco.../Tap_tester.exe

    The program counts the taps for you. You can enter any time interval you want, and it starts the clock from the first tap
    I use 2 secs because it's long enough to get a good count, but not too long to tire you out

    To tap it fast you need keep the arm elevated and relaxed and then just let if flow. Space bar might not last too long though

    It's supposed to be a indicator of CNS firing speeds

    Wednesday 13th October

    Sleep - 5.5+ hours
    Waking Pulse - 66 beats per minute
    TapTester - 18 taps in 2 secs in first attempt, 26 in 3 secs
    Mood - decent

    Warm weather, and hyped CNS made me get up early. But I don't feel all that tired, feel quite upbeat.

    Not all that sore either. The soreness I do have is very mild and feels different to the soreness you get from weights. Mostly in my feet, muscles in my lower leg, calves, glute/ham tie in, spinal erectors, lats and rear delts.
    Body is adapting at a rather rapid rate!

  13. #1113
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    you sure are right with your description... explosive mofo

    what exactly are you training for?

  14. #1114
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    Quote Originally Posted by ryuage
    you sure are right with your description... explosive mofo

    what exactly are you training for?
    I've always had a somewhat fast and reflexive nature, with quick limb speed. But getting stronger and more reactive has taken it up a notch!

    Well I originally started training for the BBall I play recreationally, but somewhere along the way I got sidetracked
    At the moment I guess I just wanna get stronger, leaner and have huge hops and speed
    But I will eventually find something to do competitvely

    Thursday 14th October

    Sleep - 6+ hours
    Waking Pulse - 65 beats per minute
    TapTester - 18 taps in 2 secs in first attempt, 27 in 3 secs
    Mood - average, slightly tired. Work was good.

    Well yesterday was a searing 38 degrees! Needless to say my room was like an oven for most of the night, so sleep was hard and then the dogs started to bark around 2am --grrrr :angry:

    today is much cooler at 27 degrees. Working upper body today - Don't feel the best I should be ok. CNS is in good shape though from what I can tell.
    Some slight soreness in my posterior chain and legs
    Last edited by Blitzforce; 10-13-2004 at 09:53 PM.

  15. #1115
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    Thursday 14th October - Cycle 3 Get Lean + Maintain Strength - Week 11 - Day 3 - Upper 1 - Microcycle 3 - workout 3

    Workout started good and ended poorly. Seems my CNS went flat towards the end or something

    Bodyweight at gym - 221lbs
    Workout time - 1.25 hours
    Workout rating - 7.5/10

    Rotating sets between each exercise, 1 to 1.5 mins between each during warmups and earlier sets and then 2 mins later on


    Close Parallel Grip V-handle Pullups

    Warmups - pulldown version 30kg x10, 40x6, 50x5, 60x3, 70x2, then BWx2

    Moving head to either side of the bar, alternating
    Rotation 1) BW(221lbs + Oly Shoes) +40lbs x 3.75 New PR!! +5lbs

    96% of (85%BW+Session Max) dropoff
    Rotation 2) BW + 30lbs x 3
    Rotation 3) BW + 30lbs x 3
    Rotation 4) BW + 30lbs x 2.75

    Felt much stonger than last week. Although last set felt horrible.

    Standing Military Press - in Oly Shoes

    Warmups - 45lbs x10, 70lbs x5, x3, 95lbs 2x3, 115lbs 2x3, 135x3, 155x1

    Rotation 1) 170lbs x 5 New PR!!

    96% of (15%BW+Session Max) dropoff
    Rotation 2) 165lbs x 4.5
    Rotation 3) 160lbs x 5
    Rotation 4) 160lbs x 4

    Last rep with 170lbs was a long hard grind. Misloaded bar on the 2nd set


    Reactive 45 degree Chest Supported T-Bar Row - Parallel grip

    warmups (explosive) - bar x8, 25lbs x5, 45x5, 70x5, 90x5, 120x3

    I explode up, release the grip near the top and recatch halfway down, reversed just before full extension

    About 73% of (15%BW+1RM) - assuming bar weighs 20lbs
    Rotation 1) Bar+120lbs x 3
    Rotation 2) Bar+120lbs x 3
    Rotation 3) Bar+120lbs x 3
    Rotation 4) Bar+120lbs x 3

    Last 2 sets felt a lot heavier, even though bar speed was still good.

    Cuff Stuff

    Rest - 2 between each side

    Single arm, Standing, Elbow supported Cuban raise L-Rotations
    Warmup - 4kg x 9, 15lbs x6

    1) 25lbs x 14 new PR!! +1rep

    Wasn't feeling to good so ended it after the first set

  16. #1116
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    Friday 15th October

    Sleep - 7 hours
    Waking Pulse - 65 beats per minute
    TapTester - 17 taps in 2 secs in first attempt, 25 in 3 secs
    Mood - Feel lethargic

    One of the better nights of sleep I've had recently, but I could use another hour. Feel sluggish today and Taptester confirms that
    Last edited by Blitzforce; 10-14-2004 at 04:13 PM.

  17. #1117
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    Friday 15th October - Ivanko SuperGripper Workout

    numbers refer to pounds on the calculator I found on the net that spits out spring positions to estimate poundage

    Warmups
    warmups - rest 45secs between hands

    31.5 2x8
    54.2 2x6
    76.3 2x5
    89.2 2x3

    plus 5x8 thin rubber finger extensions done in between sets

    then rest 2 mins

    ----- rest 2mins between hands
    10 thick rubber band finger extensions between sets

    1) Right hand - 100.3 x 12+1(5mm short)
    Left hand - 100.3 x 7+1(5mm short)

    2) Right hand - 100.3 x 10+1(5mm short)
    Left hand - 100.3 x 5+1(5mm short)


    been 1+months since I worked the gripper, time to get back into it

  18. #1118
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    Saturday 16th October

    Sleep - 5 hours or less
    Waking Pulse - 65 beats per minute
    TapTester - 17 taps in 2 secs in first attempt, 25 in 3 secs
    Mood - Feel average

    While I was in bed for 7-8 hours, I wasn't actually sleeping for much more than 5 hours if that....hmmmm
    No matter how hard I tried I couldn't crack 17 on the taptester

    Lots of napping today me thinks

  19. #1119
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    Sunday 17th October

    Sleep - 3 hour nap + 6 hours sleep
    Waking Pulse - 66 beats per minute
    TapTester - 18 taps in 2 secs in first attempt, 26 in 3 secs
    Mood - Feel OK, slightly tired

    CNS is back to ok shape. Legs feel light and loose, so they have recovered. They were a bit tight and heavy feeling the last 3 days. been 5 days since last lower body workout.
    Upper body is a bit worn out from work though.

    I'll take a nap before doing my lower body session today - hope if freshens me up.
    Last edited by Blitzforce; 10-16-2004 at 04:35 PM.

  20. #1120
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    Sunday 17th October - Cycle 2 Get Lean+Maintain Strength - Week 12 - Day 1 - Lower 1 - Microcycle 3 - workout 3

    Workout was productive, but I felt like crap during it.
    Two guys were using the powerrack so I did olys by themselves to start with.
    Which made the workout longer than it should have. Damn tiring workout!

    One good thing from this session was the fact its been 10 days since I last squatted in any shape or form. Yet the fullsquats I did during the warmup were fast and felt "light". Even 285lbs felt easy. If I can get 315lbs to feel like 285lbs did today that would be real nice. Reactivity and explosive strength is obviously climbing. Hopefully this means I'll be able to nail something over 405lbs shortly

    I haven't done any static stretching in for a while now, post or pre workout. Occasionally I do some ISO stretched holds post workout, but haven't so recently for lower body, but my flexibility is better than ever.

    Bodyweight at the gym - 221lbs
    Workout Rating - 7/10
    Workout time - 1.75 hours

    Warmup

    1) Twisting Back Extensions - BWx6 normal, and 4 twisted to each alternating sides.
    2) Incline situps x6 + 4 with Russian twists to each side at the top - arms held outstretched

    4) Olys -

    A few sets of stuff with the bar to warmup

    PowerClean + HighHang SquatClean + 2 PowerJerks - 89lbs x 2sets, 109lbs x 2sets
    PowerClean + HighHang SquatClean + PowerJerk - 155lbs x 2sets, 175lbs x 2sets

    Olys felt like crappy today


    Rotating between each exercise

    rest - 1-1.5 mins for warmups. 2 mins between each exercise after warmups.


    CleanGrip Front Squats - in Oly Shoes - RAW

    Warmup sets - alternating between back and frontsquats up to 255lbs - 135x3, 185x3, 225x3, 255x1, 285x1
    FrontSquats - 135x1+2sec ISO, 185x1+2sec ISO, 225x1 +sec ISO, 255x1+2sec ISO

    Squat down and up into ISO hold at sticking point
    Rotation 1) 285lbs x 7secs New PR!! +10lbs +1sec

    Squat down and up into ISO hold at sticking point, then squat up
    96% of (85%BW+Session max) dropoff
    Rotation 2) 265lbs x 5sec ISO + squat up
    Rotation 3) 265lbs x 5sec ISO + squat up
    Rotation 4) 265lbs x 5sec ISO + squat up
    Rotation 5) 265lbs x 5sec ISO + squat up

    I am approaching my old 1RM from a few weeks back of 305lbs. Hopefully this increased strain ability from these combined with my gains in reactivity and explosivness will allow me to nail 315+lbs.
    The worksets with 265lbs were damn heavy and hard! Decided to call it a day after the 5th set


    Reactive Back Squats

    Reactive style - I dive bomb down and pull my feet a little, reversing at the 90 degree position

    Vertical jump done after each set to measure fatigue

    About 72-73% of (85%BW+1RM)
    Rotation 1) 235lbs x3 - closed fist 2 handed VJ 1 inch below raised ceiling
    Rotation 2) 235lbs x3 - closed fist 2 handed VJ 1 inch below raised ceiling
    Rotation 3) 225lbs x3 - closed fist 2 handed VJ 1 inch below raised ceiling
    Rotation 4) 225lbs x3 - closed fist 2 handed VJ 2 inches below raised ceiling

    I did one vertical jump (2 handed with closed fists) before starting the first set, 2mins after doing the 285lb ISO frontsquat, and got fists an inch above the raised ceiling. Equal to my personal best, but the catch is I did it after the frontsquat ISO, and it felt springy like never before. This is a good sign

    tried 235lbs up 10lbs from last week, and it was probbaly too heavy. Went back to 225lbs in the latter sets


    Snatch Grip Deadlift - RAW - HookGrip in Olyshoes

    Warmup sets - 205lbs x3sec ISO, 243x3sec ISO, 273x3sec ISO

    Pulled up an inch off the floor and held for time
    Rotation 1) 303lbs x 12 secs New PR!! +10lbs +4secs
    Rotation 2) 313lbs x 6 secs New PR!! +20lbs

    96%of (50%BW+Session max) dropoff
    Rotation 2) 293lbs x 6 secs
    Rotation 3) 293lbs x 4 secs

    Hands and grip is still the weak link, but nice improvement from last session. hands were hurting bad on the last set. Will need to bring it up if I ever hope to snatch grip deadlift over 400lbs
    Last edited by Blitzforce; 10-17-2004 at 01:22 AM.

  21. #1121
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    clips from today

    Right click on link and save first to avoid errors

    Frontquat ISO 285lbs x 7secs, ISO paused frontsquat with 265lbs
    http://www.members.optushome.com.au/...65_17Oct04.mpg

    first 2 set of reactive squats with 235lbs
    http://www.members.optushome.com.au/...x3_17Oct04.mpg
    Last edited by Blitzforce; 10-17-2004 at 01:44 AM.

  22. #1122
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    nice squatting, you workout at home?

  23. #1123
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    Quote Originally Posted by ryuage
    nice squatting, you workout at home?
    Thanks.
    I wish! No, it's a commercial gym. It sorta looks like a home one, due to the blinds and windows, brick wall etc


    Monday 18th October

    Sleep - 7 hours sleep
    Waking Pulse - 67 beats per minute
    TapTester - 18 taps in 2 secs in first attempt, 25 in 3 secs
    Mood - Feel decent

    Not much soreness at all, mostly in my spinal erectors. Slight soreness in my calves, quads and posterior chain. CNS isn't as trashed as the last time I did this workout
    Last edited by Blitzforce; 10-17-2004 at 03:21 PM.

  24. #1124
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    Tuesday 19th October

    Sleep - 8 hours sleep
    Waking Pulse - 66 beats per minute
    TapTester - 18 taps in 2 secs in first attempt, 27 in 3 secs
    Mood - Feel ok

    I skipped dinner and went to bed early - WIN WIN - more sleep, less food
    Went to bed at 7am, got up at 5am, but was only asleep for 8 of those hours.

    Waist is finally down to 38 inches as of this morning. I am feeling trimmer already
    That's an inch lost in 3 months so far. At this rate it will probbaly take me another 1+ years before I reach my goal of 30-31inches
    That's ok with me, I'm in no rush, as this is a long term body composition and lifestyle change etc. Plus it means muscle loss won't be a factor, and my body will adapt as I go along.
    Last edited by Blitzforce; 10-18-2004 at 09:47 PM.

  25. #1125
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    Wednesday 19th October

    Sleep - 7 hours sleep
    Waking Pulse - 65 beats per minute
    TapTester - 18 taps in 2 secs in first attempt, 27 in 3 secs
    Mood - Feel decent

    I tried to have my upperbody workout yesterday and everything felt heavy! WTF! So I left during the warmups. Will try again today

    I don't understand, lots of sleep, maybe too much? I need more sex!

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