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Thread: Creation of a explosive Mofo!

  1. #1226
    Explosive Mofo Blitzforce's Avatar
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    Clip from today

    Right click on link and save first to avoid errors

    14inch Grip Bench PR - 285lbs x2, plus 3rd and 5th sets with 270lbs
    http://www.members.optushome.com.au/...bs_25Nov04.mpg

  2. #1227
    Explosive Mofo Blitzforce's Avatar
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    Interesting thing I noticed about the benches is that I now push the bar directly up rather than slightly back towards my head. Which I think is what is causing me to stick towards the top. Not sure why the change in groove though...becuase I think I'm much stronger pushing it back towards my head. You can see that when I got stuck on the 5th set, I got it going up again when I pushed it slightly back towards my head.


    Friday 26th November

    Sleep - 6.5 hours
    Waking Pulse - 61
    Mood - slightly tired

    Mild CNS drain. Minimal soreness.
    Last edited by Blitzforce; 11-25-2004 at 03:49 PM.

  3. #1228
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    Saturday 27th November

    Sleep - 1 hour nap + 6 hours
    Waking Pulse - 60
    Mood - tired

    Going sleep a lot today...
    Last edited by Blitzforce; 11-27-2004 at 03:29 PM.

  4. #1229
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    Sunday 28th November

    Sleep - lots of naps + 7 hours
    Waking Pulse - 58
    Mood - Average

    Still have some sleep debt, but not bad

  5. #1230
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    Sunday 28th November - Cycle 2 Get Lean+Maintain Strength - Week 18 - Day 1 - Lower 1 - Microcycle 4 - workout 3

    Really hot today, which made me drowsy, so I took a 1 hour nap before training and it recharged me nicely.
    Dropped off real fast today - last week I did 5 rotations in this workout, today only 2. I guess the increased vertical jump means I exchanged efficiency for proficiency
    Although I did add 10lbs to every squat variant. In hindsight I should have kept the reactive and jump squats the same as last week, and only increased the heavier explosive squats

    Bodyweight at the gym - 220.5lbs
    Workout Rating - 8/10
    Workout time - about 1.25 hours

    Warmup

    1) Twisting Back Extensions - BWx5 normal, and 4 twisted to each alternating sides.
    2) Incline situps x5 + 4 with Russian twists to each side at the top - arms held outstretched
    3) Ankle Jumps - 3x15

    4) Olys - did one of each in between the warmup sets of the rest of the workout

    A few sets of stuff with the bar to warmup

    Powerclean + HangPowerClean + HangSquatCLean + 2 PowerJerks - 89lbs
    PowerSnatch + HangPowerSnatch - 89lbs
    PowerSnatch....HighHang PowerSnatch - 89lbs
    Powerclean - 155lbs
    SquatClean + PowerJerk - 155lbs
    SquatClean + PowerJerk - 175lbs x 3 singles

    Getting back into the groove now. I think I am due for some PRs soon, with my rising strength and power levels


    Rotating between each exercise

    rest - 30secs to 1 min for warmups. 2 mins between each exercise after warmups.

    Vertical Jumps

    Rotation 1) Vertical Jumps x 2 +2 inches over mark New PR!! + 2 inches
    Rotation 2) Vertical Jumps x 3 - last one 1 inch above mark
    Rotation 3) Vertical Jumps x 2 - 0.5 inch above mark

    Boom - 2 inch gain on the VJ!! I was soaring on the first few jumps!
    I'm still a fat ass too
    Dropped off fast after that though. Legs felt like jelly on the 2nd and 3rd rotations


    Full Back Squats - in Oly Shoes - RAW

    Warmup sets - alternating between back and frontsquats up to 225lbs - Bar 2x10, 95x5, 135x5, 185x5, 225x3, 255x2, 285x2, 315x1
    FrontSquats - Barx5, 95x3, 135x3, 185x3, 225x2

    about 83% of (85%BW+1RM) - fast down, explode up
    Rotation 1) 285lbs x 2
    Rotation 2) 285lbs x 2

    Up 10lbs from alst session. Squats felt much better than last session. Getting a lot of power out of the hole. As I result I pretty much divebombed the eccntric like the Reactive squats - which worked the core pretty hard. Even 315lbs in the warmups was divebombed.

    Reactive Full Back Squats - in Oly Shoes

    I dive bomb down, pull feet up slightly and explode up

    About 67% of (85%BW+1RM)
    Rotation 1) 195lbs x3
    Rotation 2) 195lbs x3

    Up 10lbs from last session.

    Jump Squats - in Sneakers

    With a reset between each jump
    About 50% of (85%BW+1RM)
    Rotation 1) 99lbs x3
    Rotation 2) 99lbs x3

    Up 10lbs, and getting about 12-14 inches of air.


    Lat Machine Situps

    warmups - BWx10, 25lbs x10

    controlled - dumbell on chest
    Rotation 1) 65lbs x 10
    Rotation 2) 65lbs x 10 --> much harder


    Reactive Natural Glute Ham Raise

    warmups - standing single leg curl 3plates x 5, 5p x5, 8p x5

    Rotation 1) BWx5
    Rotation 2) BWx5


    ISO Stretches - EQI

    Bulgarian Split Squat stretched ISO hold
    Front leg on 5 inch block, knee as far forward as possible x 1min

    RDL stretched ISO hold
    Lower to the floor as over the course of the hold - 45lbs x 1min

    Standing Calf Raise Stretched ISO hold
    5plates x 1min

    Seated adductor stretched ISO hold
    30lb dumbells x 1min

    Seated abductor stretched ISO hold
    30lb dumbells x 1min each leg

    stretched spinal erectors over a swissball x 1min
    Last edited by Blitzforce; 11-28-2004 at 12:49 AM.

  6. #1231
    I wannabebig!
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    you sure take lots of naps

  7. #1232
    Explosive Mofo Blitzforce's Avatar
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    Quote Originally Posted by ryuage
    you sure take lots of naps
    Well if I got 9 hours of sleep a night, then I wouldn't need em
    I wish....

    Monday 29th November

    Sleep - 1 hour nap + 6.5 hours
    Waking Pulse - 61
    Mood - Slightly tired

    Mild CNS drain feeling, whole body moderately sore. Especially my abs, plus upper hammies, spinal erectors and VMO
    Last edited by Blitzforce; 11-28-2004 at 03:18 PM.

  8. #1233
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    Tuesday 30th November

    Sleep - 1 hour nap + 6.5 hours
    Waking Pulse - 60
    Mood - decent, slight sleepyness

    Same sleep as normal, but I feel a lot better. Only difference being that I went to bed early. The quality of sleep just feels better the earlier I go to bed
    The closer to midnight when I hit the bed, the crappier I feel, and if it's after midnight I feel like crap

    most of the soreness is gone.
    Last edited by Blitzforce; 11-29-2004 at 01:52 PM.

  9. #1234
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    I dug up so old clips of me jumping from 2 years ago
    Me at 190lbs or so, and not exactly that lean either, I had never done any plyos either back then.
    If I can get back down to that kind of weight without losing any strength and power, I will tear it up

    Right click on each clip and save to avoid errors

    boxjumps
    http://www.members.optushome.com.au/...J_BoxJumps.mpg

    double bounds
    http://www.members.optushome.com.au/...ubleBounds.mpg

  10. #1235
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    Tuesday 30th November - Cycle 2 Get Lean+Maintain Strength - Week 18 - Day 2 - Upper 2 - Microcycle 4 - workout 4

    Decent workout. Stinking hot day today, which made the gym strangely quiet.
    I also noticed that my feet are much more straight ahead now, instead of angled off to the side, so the work I've been putting into that is paying off. Definitely looks much better


    Bodyweight at gym - 219.5lbs
    Workout time - 1 hour 15mins
    Workout rating - 8/10


    Rotating Sets between each exercise

    Resting 30secs to 1min on warmup sets and then 1.5 to 2 mins between each exercise


    Explosive/Reactive Standing Military Press - in Oly Shoes

    Warmups - 2nd set of each weight done explosively - 45lbs 2x10, 70lbs 2x5, 95lbs 2x5, 115lbs 2x3, 135x3, 165x1

    Explode up and the dive bombed down, reversed at mouth level

    About 75% of (15%BW+1RM)
    Rotation 1) 145lbs x3 + 10lbs
    Rotation 2) 145lbs x3 --> lost groove on 2nd rep
    Rotation 3) 145lbs x3 - fastest 0.66secs to lockout first rep
    Rotation 4) 145lbs x3 --> much slower reversal, 0.8 secs to lockout first rep

    Up 10lbs, and still moved it pretty quickly. Although I had to work harder. should have only went up 5lbs in hindsight.

    Reactive 12inch grip Chins

    Warmups - pulldown version - explosive 25kg x10, 30x8, 35x5, 45x5, 55x5, 65x3, 75x2 then BW x 3 singles

    Explode up and dive bombed down reverse just before full extension
    Rotation 1) BW (220.5lbs in oly shoes) x3
    Rotation 2) BW x 3
    Rotation 3) BW x 3
    Rotation 3) BW x 3 ---> slower

    Up one set from last session. These will prepare me for the forces of 2 handed dunks


    Reflexive Firing Plyo Pushups - 30 degree angle

    Warmups - a few bench sets with the bar, a few sets of 5 RFI pushups

    Bouncing side to side in the stretch range - max reps in 20 seconds
    Rotation 1) 27 reps + 2 reps
    Rotation 2) 27 reps
    Rotation 3) 26 reps


    Reflexive Firing dual arm Bent Over dumbell Rows - Parallel Grip

    Warmups - 5kg 2x8, 20lbs x5, 25x5, 30lbs 2x5

    as fast as possible - fire up and freefall down
    Rotation 1) 30lbs x 37
    Rotation 2) 30lbs x 37
    Rotation 3) 30lbs x 33

    down 15lbs from last session, weight is about right. Last 5 secs is torture!


    Cooldown and ISO Stretches - EQI

    Free Motion pulley standing L-Flyes - arms by side

    1.5 mins rest - warmup - 10lbs x10,
    done as fast as possible - fire and release
    15lbs 2x30

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

    I do these on the base of a dip rack, basicly an extreme stretched 25 degree angle pushup hold. Pretty much made the shoulder dislocates redundant

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

    Shoulder Dislocates pec stretch with wooden staff
    Last edited by Blitzforce; 11-29-2004 at 11:40 PM.

  11. #1236
    Explosive Mofo Blitzforce's Avatar
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    clips from today

    Right click on each clip and save to avoid errors

    press
    http://www.members.optushome.com.au/...x3_30Nov04.mpg

    chins
    http://www.members.optushome.com.au/...x3_30Nov04.mpg

  12. #1237
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    Wednesday 1st December

    Sleep - 1 hour nap + 6.5 hours
    Waking Pulse - 63
    Mood - Average, slight drain

    minimal soreness

  13. #1238
    Explosive Mofo Blitzforce's Avatar
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    Thursday 2nd December

    Sleep - 1 hour nap + 7 hours
    Waking Pulse - 55
    Mood - Not bad, sleepy

    I went to bed a little earlier than normal, and I felt even better, but could still use more sleep though. Waking pulse matches my all time lowest! I measured it twice to make sure It was correct, as I couldn't believe it

    Raining though, I guess no sprints today
    Last edited by Blitzforce; 12-01-2004 at 03:16 PM.

  14. #1239
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    Looking good Blitz. They don't give you much headroom on that chin up bar do they?
    Won't you pour me a Cuban Breeze Gretchen......

  15. #1240
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    Thursday 2nd December - Cycle 2 Get Lean+Maintain Strength - Week 18 - Day 3 - Lower 2 - Microcycle 4 - Workout 4

    Good workout today, could have been better with a better pre-workout meal and timing. Felt a bit queesy in that low blood sugar way.
    Bodyweight was way up from this workout last time, not sure why either. Was 218lbs at home, last week I was 214.5lbs. But I still managed to PR in the sprints

    Bodyweight at gym - NA
    Workout time - ?
    Workout rating - 9/10

    Warmup

    Dynamic warmup at home, then some jumps and RFI hops. Worked up to a maximal Vertical Jump.

    Tested it against the brickwall -
    1) Best Jump - inch above a brick boundary with a mark --> same as last wee. No change, but since I'm 3.5lbs heavier, that means power output must be up....

    2) Then depth Jump of 18inches - 1 inch lower than above, same as last week

    Then went to the park 2mins from home - some Jumps, practised the RFI hops, and some short sprints increasing in speed.

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


    Depth Jumps

    2 vertical jumps before each set to measure fatigue

    Rotation 1) 18 inches x 3
    Rotation 2) 18 inches x 3
    Rotation 3) 18 inches x 3 --> VJ an inch lower
    Rotation 4) 18 inches x 3 --> felt tired


    Reflexive Firing 2 legged Hops on a 6 inch step in 20seconds

    Rotation 1) 34 hops in 20secs +1 rep
    Rotation 2) 31 hops in 20secs --> very sloppy

    first set felt great, springy and tight. I will switch to single leg ones next time I think, but with a lower height.


    Maximum Speed Sprints on toes - width of park

    From standing start - with stopwatch
    Rotation 1) 13.62 secs New PR!! -0.16 secs
    Rotation 2) 13.04 secs New PR!! -0.74 secs
    Rotation 3) 13.75 secs

    First run felt great, nice and springy and relaxed, arms were snapping much faster. 2nd felt less so, but was way faster! But I have a feeling it might have been a timing error, will find out next time I guess, for now I'll count it

    In any case the 3rd run was still faster than last week's best!!
    Pretty amazing when think about the extra bodyweight gain
    And I didn't get any shin splint type aches, so force absorbtion work capacity is picking up nicely. Plus there was not a hint of spinal erector tightness in any run. I've come a long way in my motor firing patterns. Still some slight tension in the shoulders though.

    When I hit the low 12s, I'll head to a park wth a proper football field to get a proper 50m and 100m time. Assuming it is 100m for the length

  16. #1241
    Explosive Mofo Blitzforce's Avatar
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    Quote Originally Posted by rpffly
    Looking good Blitz. They don't give you much headroom on that chin up bar do they?
    Yeah, its a cheap and crappy gym. But at least its cheap


    clip from today

    Right click on each clip and save to avoid errors

    Sprints - pity the frame rate is so slow to capture such a rapid movement..
    http://www.members.optushome.com.au/...ecs_3Dec04.mpg

  17. #1242
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    Friday 3rd December

    Sleep - 6+ hours
    Waking Pulse - 63
    Mood - tired

    Had touble falling asleep. Body was hyper from the sprints
    Moderate CNS drained feeling. Mild soreness in my hams (lower and out part) and spinal erectors. Slight ache in calves and feet
    Last edited by Blitzforce; 12-02-2004 at 02:46 PM.

  18. #1243
    I wannabebig!
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    btw is someone taking these clips for you or do you just setup your camera on top of something.

  19. #1244
    Explosive Mofo Blitzforce's Avatar
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    Quote Originally Posted by ryuage
    btw is someone taking these clips for you or do you just setup your camera on top of something.
    I normally just put it ontop an object. I might get a small foldable tripod later on for outdoor use

  20. #1245
    Explosive Mofo Blitzforce's Avatar
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    Saturday 4th December

    Sleep - 3 hour nap + 6 hours
    Waking Pulse - 58
    Mood - slightly tired but strong

    Damn that nap felt good

    -----------------------------------------------------

    Anyway I was thinking about what I was doing around the time I was doing those boxjumps in that clip. Had a look in my training log around that time back in Nov 2002

    - I just got my oly shoes around this time

    - had a standing long jump of around 9 feet as well

    - 33 inch waist! 5 inches smaller than what I have now
    I went from 192lbs to a leaner 192lbs at this time. Lost 2 inches of the waist

    - set a fullsquat PR of 255lbs x3 on that week

    - Was doing waveloaded explosive squats. ie a set with 245x2, down to 155x3, the back up and repeat
    And some with light bands attached kicking in at the top third. So not much accomodation, but eccentric was definitely acclerated! Changed the feel as well - very unstable.

    - Also seem to be squatting much more upright than I do now....

    - Did sets of 5 Jumpsquats with 20-40lb barbell. Sometimes complexed with the above squats

    - Did lots of powercleans and power snatches, from the mid thigh and floor
    But I jumped on all of these, which is considered "wrong".....
    And I concentrated on bar speed rather than load
    Also it felt different back then, I could feel my legs working more, I pushed the floor away. Now when I do olys it feels more like me pulling on the bar....

    Also was doing quite a bit of cleangrip power snatches from mid thigh - lots of hip speed needed!
    Will have to revisit some of those moves. I have lost the plot a bit lately...what was I thinking, I don't intend to be a competitve olyllifter...

    Was also doing jumping deadlifts

    - did a modified HST style phase 2 months before

    - Then switched up, most of upper body stuff consisted of a main set or two of a controlled eccentric and explosive concentric for 5-8 reps.
    Followed by a lighter set with a 3 sec pause at the bottom before I exploded up, again 5-8 reps
    Then a final speed set of even lighter weight moved as fast as possible
    I was hitting PRs every workout during this time


    here are some clips from that time
    Right click and save on each link to avoid errors

    Explosive squats with bands
    http://www.members.optushome.com.au/..._19Nov2002.mpg

    jumsquats
    http://www.members.optushome.com.au/...18Nov2002.mpeg

    Midthigh hang powersnatches
    http://www.members.optushome.com.au/...15_26Feb03.mpg

  21. #1246
    I wannabebig!
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    funny guy in band squat clip tried to do a pullup and failed hehe... anyways great effort! im jealous at these long naps... its like my sleep for the night

  22. #1247
    Senior Member debussy's Avatar
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    Hey Colin... those band squats look very explosive! Good job on those. Was that your first time using bands? And I noticed you were working out at a different gym this time. One more question... what's with the jump squats... are those supposed to help with vertical jump? any other benefits of doing them? btw, i can definitely tell you look leaner... very noticeable improvement.
    Last edited by debussy; 12-04-2004 at 12:41 AM.

  23. #1248
    Canucks Fan Hockey66's Avatar
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    Just wondering, what is the distance you're running in the video?
    Age: 18
    Height: 5'10
    Weight: 205

  24. #1249
    Explosive Mofo Blitzforce's Avatar
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    Sunday 5th December

    Sleep - 1 hour nap + 6 hours
    Waking Pulse - 59
    Mood - tired, sleepy

    Sleep was pretty bad last night, not sure why. Anyway I will nap to make up as usual

    Guys, those videos are old, they are from 2 years ago in November-Decemeber 2002 - I was just shgowing em to illustarte some of the stuff I was doing back then in relation to the box jump/double bound clips
    Yeah I as leaner back then 192lbs, 33 inch waist, but still not lean. But better than me now at 215-218lbs with a 38inch waist!
    That building was where my current gym used to be! I loved it, 3 power racks, platform and bumpers etc, high roof, huge area, great feel, but they moved to this current office block building

    That was like my third session from memory with bands. They sure make the squat feel really different! Harder and more unstable. I haven't done band squats in a while, but I will be using em again, but not for accomodation of the resistance curve, more for acclerating the eccentric, so only have em clicking in in the top third. But light bands for bench are excellent for nailing the triceps, which is a problem for me. I have a pair of mini, monster minis,lighter bands and average bands.

    Jumpsquats - do help the jump, reactivity/spring in general and lower body power. So it also helps short sprint speed etc

    Hockey66 - I think around 100m maybe slight more, not sure though. Its just a grass park. In a months time, I will go to a park with a proper football field on it, which should be 100m in length, so I can get a better idea.

  25. #1250
    Explosive Mofo Blitzforce's Avatar
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    Sunday 5th December - Cycle 2 Get Lean+Maintain Strength - Week 19 - Day 1 - Upper 1 FATIGUE TOLERATION - Microcycle 4 - workout 5

    Probbaly not the best day to train, upper body was a bit beat up from my part time job and low sleep, but I did OK all things considered.
    High volume session. I take a week off Upper bodywork and restart a new microcycle

    Bodyweight at gym - 218.5lbs
    Workout time - 2.5 hours
    Workout rating - 7/10

    Rotating Sets between each exercise

    Resting 30secs to 1min on warmup sets and then 1.5 to 2 mins between each exercise.

    14 inch Grip bench - no arch or leg drive

    Warmups - Bar x12, 95lbs x8, x5, 135lbs 2x5, 185x3, x5, 225lbs 2x2, 255x1, 275x1

    Rotation 1a) 305lbs x 0.5
    Rotation 1b) 295lbs x 1 -> took about 3.6secs

    90% of (15%BW+Session max) dropoff
    Rotation 2) 265lbs x 2
    Rotation 3) 265lbs x 2 --> 2nd rep a hard grind
    Rotation 4) 265lbs x 1
    Rotation 5) 265lbs x 1
    Rotation 6) 265lbs x 0.5

    Really felt like 305lbs was gonna go, got stuck in the sticking point, but could feel it creeping up and then my strength petered out. Tried 295lbs and got it, but again the bar got stuck at sticking point for a second, and then it shot up. Right arm did a funny jerk at that point after watching the video - strange. Before and after is quite easy, but the sticking point is like a brick wall!

    My rep pyramid is very narrow. I can just about do 3 reps with 275lbs, 285 for 2, and 295 for 1?! I can almost smell 315lbs, hopefully I can nail it before the 2nd of the year.

    45 degree supported T-Bar row - wide palms up grip

    warmups - Barx10, 25lbs x8, 45x5, 70x5, x5sec ISO, 90x5, x 5sec ISO, 115x3, x 5sec ISO, 135x1, x 5sec ISO, 160x1

    assuming bar weighs 20lbs

    Pulled up and held for time
    Rotation 1) Bar+160lbs x 7 sec ISO

    90% of (15%BW+Session max) dropoff
    Rotation 2) Bar+137.5lbs x 7 sec ISO
    Rotation 3) Bar+137.5lbs x 7 sec ISO
    Rotation 4) Bar+137.5lbs x 7 sec ISO
    Rotation 5) Bar+137.5lbs x 7 sec ISO
    Rotation 6) Bar+137.5lbs x 7 sec ISO
    Rotation 6) Bar+137.5lbs x 5 sec ISO


    Standing Dumbell Curls

    Warmups - 4kg x12, 5kg x8, 15lbs x5, 25x4, 35x3, 45x2

    controlled
    Rotation 1) 55lbs x 2

    every set to failure
    Rotation 2) 45lbs x 4.5
    Rotation 3) 45lbs x 5
    Rotation 4) 45lbs x 4.5
    Rotation 5) 45lbs x 4
    Rotation 6) 45lbs x 3
    Rotation 7) 45lbs x 2.5

    interesting that on the third set it felt lighter and I gained an extra rep...


    30 degree Dumbell Decline Tricep Extensions - Parallel Grip

    Warmups - 4kg x12, 5kg x8, 15lbs x5, 25x5, 35x4, 45x3

    controlled
    Rotation 1) 65lbs x 2

    every set to failure
    Rotation 1) 55lbs x 4.5
    Rotation 2) 55lbs x 4
    Rotation 3) 55lbs x 4
    Rotation 4) 55lbs x 3
    Rotation 5) 55lbs x 3
    Rotation 6) 55lbs x 3
    Rotation 7) 55lbs x 2.5


    Cuff Stuff and ISO Stretches - EQI

    Dumbell Elbow supported Cuban Rotations

    warmups 4kg x10, 15lbs x6

    1.5 mins rest
    22lbs x11 (+1)
    15lbs x Oscillatory Isometrics to failure x 2 sets

    First I've done OIs properly. I could really feel all the muscles fire in unison
    I tense hard for 2 secs just above parallel, and then completely relax, so the arm drops 6 inches and the snap the weight back up when the stretch reflex kicks in.

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

    Pushup/Dip Stretched ISO hold
    BW x 1min

    Shoulder Dislocates pec stretch with wooden staff
    Last edited by Blitzforce; 12-05-2004 at 02:27 AM.

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