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Post by TNA on Sept 12, 2006 16:02:42 GMT -5
Thanks boys. Your support is greatly appreciated!!
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Post by TNA on Sept 12, 2006 16:03:06 GMT -5
Good stuff "T".. Have you come around and hit each exercise 2 x yet? Not yet Randy. But when should I move up to 2 x? |
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Post by TNA on Sept 12, 2006 16:05:04 GMT -5
Sept. 12/06
Cardio/Abs[/b]
20 min. HIIT on Cybex Eliptical
400 cals burned
Ab Bench Crunches:
4 sets x failure
Leg Raises:
4 sets x failure
Nice and easy today. Hams are sore!!
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Post by mrky03 on Sept 12, 2006 16:45:45 GMT -5
Very interesting, Terry! I can't wait to see the results of your efforts! BOOYA!
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Post by TNA on Sept 12, 2006 20:11:37 GMT -5
Very interesting, Terry! I can't wait to see the results of your efforts! BOOYA! Thanks Joel...me neither! |
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Post by RUBICON19 on Sept 12, 2006 20:59:18 GMT -5
Good stuff "T".. Have you come around and hit each exercise 2 x yet? Not yet Randy. But when should I move up to 2 x? No, no. I meant have you gotten back around to exercises you had previously done? Have you beaten the #'s from the last workout? Know waht I mean? |
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Post by TNA on Sept 13, 2006 17:16:34 GMT -5
Not yet Randy. But when should I move up to 2 x? No, no. I meant have you gotten back around to exercises you had previously done? Have you beaten the #'s from the last workout? Know waht I mean? OHHHH!! That makes sense. YOU BET BROTHA!!! My numbers have gone up. Some by only 5 pounds, but up non the less!!! ;D |
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Post by TNA on Sept 13, 2006 17:52:26 GMT -5
Sept. 13/06
Smith Incline Press
230 x 15 RP
Chest stretch
40 x 60 sec.
Bradford Press
95 x 20 RP
Shoulder Stretch
60 sec.
Weghted Parallel Dip
bodyweight+65 x 17 RP
Tri stretch
35 x 60 (per arm)
CG Pulldown
175 x 16 RP
Pulldown Stretch
60 sec.
Partial Deads
325 x 10
225 x 10
Back Stretch
60 sec.
A tough workout today. I upped all of my numbers since the last cycle but also changed 2 exercises. I opted for the incline smith instead of the Icarian incline as it allowed me to lift heavier but also had less strain on my shoulders. As for the keiser dips, I changed to the weighted parallel dips. I found these to me much more effective.
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Post by TNA on Sept 14, 2006 7:35:41 GMT -5
Sept. 14/06Cardio/Abs[/b] 20 min. HIIT on Treadmill (1 -4 incline @ 4.5 - 9.0 mph) 20 min. HIIT on Cybex Eliptical Total cals: 625 Ab Bench Crunch: 3 sets x fatigue Hanging Leg Raises: 3 sets x fatigue This was very tough today. The teadmill cardio nearly killed me. So to ensure that I was completely spent, I did another 20 min. on the cybex. 
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Post by chanman83 on Sept 14, 2006 8:18:10 GMT -5
[/b] 20 min. HIIT on Treadmill (1 -4 incline @ 4.5 - 9.0 mph) 20 min. HIIT on Cybex Eliptical Total cals: 625 Ab Bench Crunch: 3 sets x fatigue Hanging Leg Raises: 3 sets x fatigue This was very tough today. The teadmill cardio nearly killed me. So to ensure that I was completely spent, I did another 20 min. on the cybex. [/quote] looking good Terry! |
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Post by Vikingjoe93 on Sept 14, 2006 8:33:46 GMT -5
[/b] 20 min. HIIT on Treadmill (1 -4 incline @ 4.5 - 9.0 mph) 20 min. HIIT on Cybex Eliptical Total cals: 625 Ab Bench Crunch: 3 sets x fatigue Hanging Leg Raises: 3 sets x fatigue This was very tough today. The teadmill cardio nearly killed me. So to ensure that I was completely spent, I did another 20 min. on the cybex. [/quote] You keep doing all that cardio and your gym will have to buy new equipment ;D |
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Post by mrky03 on Sept 14, 2006 16:39:28 GMT -5
Gotta love cardio, eh Terry!
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Post by TNA on Sept 14, 2006 19:28:25 GMT -5
Thanks Andrew, Joe, and Joel. Greatly appreciated bros. I love the cardio but ain't nothing better than slamming the ol' iron around!! BOOYA!!!! My boys, BOOYA!!!!
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Post by TNA on Sept 15, 2006 9:43:27 GMT -5
Sept. 15/06
Incl. DB Curls:
40x20 RP
Reverse Grip Cable Curls:
95x20 RP
Bicep Stretch:
60 sec.
Calf Leg Press :
720x10
630x20
Calf Stretch:
60 sec.
Stiff Deads:
155x23 RP
Ham Stretch:
60 sec.
Leg Press:
810x10
630x20
Quad Stretch:
60 sec.
This was one tough workout!!! Again I've increased most weights being used but I also did the "widowmaker" with the calves and quads....I couldn't even stand!!!
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Post by Tim Wescott on Sept 15, 2006 9:56:08 GMT -5
Good one "T"..........how many warmup sets do you do on each exercise?
That part of DC always is confusing to me.
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Post by TNA on Sept 15, 2006 16:03:07 GMT -5
Thanks Tim!!! ..........how many warmup sets do you do on each exercise? That part of DC always is confusing to me. Depending on how heavy my work sets are going to be, warmups are usually around 3 to 4 sets. Now that being said, according to my readings on DC, the larger muscle groups can usually handle a lot more weight, therefore, there will be a few more warmup sets. Smaller muscle groups usually use less weight, therefore they require less warmup sets.  |
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Post by Tim Wescott on Sept 15, 2006 21:15:30 GMT -5
Thanks Terry,I`m actually taking a week off and debating on how I`m gonna` train during the off-season...............just trying to gather info.
So far it`s DC training or twice a week for every bodypart with slightly reduced volume!! #smileydunno9gx#
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Post by chrystalr on Sept 16, 2006 1:19:23 GMT -5
Killer workout T!
I haven't tried doing calves before quads before - always sounds like a crazy workout (as in HARD). Will definitely have to give it a try in the next little bit!
And dang!!! That cardio's killer man! I need to be taking notes on how hard you push - freakin fantastic!!
~C
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Post by TNA on Sept 16, 2006 9:04:07 GMT -5
Killer workout T! I haven't tried doing calves before quads before - always sounds like a crazy workout (as in HARD). Will definitely have to give it a try in the next little bit! And dang!!! That cardio's killer man! I need to be taking notes on how hard you push - freakin fantastic!! ~C Thanks Crystal! I found it challenging at first doing calves first but now, it's no big deal. I find that although DC doesn't call for it, I do stretch my claves before I hit the quads. As for cadio, thanks for the kind words  . I like changing things around. Last week was my "hardcore cardio" session. I usually hit a couple of machines as hard as possible. I like HIIT as it produces better results for me. |
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Post by TNA on Sept 16, 2006 9:08:53 GMT -5
Thanks Terry,I`m actually taking a week off and debating on how I`m gonna` train during the off-season...............just trying to gather info. So far it`s DC training or twice a week for every bodypart with slightly reduced volume!! #smileydunno9gx# You're welcome Tim. I find that DC does take some getting used to, but once you've got the routine down, it's awesome. Nice and short and very intense. You probably know this but every 6-8 weeks, you stop DC for 10 days or so and just do regular training. At this time you try out some new exercises that you'll use in the next 8 weeks of DC training. |
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. I like changing things around. Last week was my "hardcore cardio" session. I usually hit a couple of machines as hard as possible. I like HIIT as it produces better results for me.