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#431016 - 12/02/10 10:34 AM Creaky Mods Journal [Re: Dereck]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
After years of training, injuries, set backs and what have you, I have completed my 2000th workout that has taken place over 13 years and 567 weeks. This is a milestone and will work to completing many more years.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#431077 - 12/09/10 04:57 AM Re: Creaky Mods Journal [Re: Dereck]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Congrats on the milestone Dereck cool
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#431387 - 01/24/11 08:11 PM Re: Creaky Mods Journal [Re: Cord]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
Thanks to Cord, I have started Dorian Yates' Blood & Guts routine. Today was the first day and thought I'd try out another log of a sort to give what I am doing and some comments.

MONDAY, DAY 1, CHEST & BICEPS

Decline Bench Press
Warm Up 1; Easy - 10-12 Reps - 1 Minute Rest
Warm Up 2; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 6-8 Reps - 1 Minute Rest

Incline Dumbbell Press (45 Degrees)
Warm Up 1; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 6-8 Reps - 1 Minute Rest

Flat Bench Dumbbell Flye
Warm Up 1; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 6-8 Reps - 5 Minutes Rest

Dumbbell Conc. Curls
Warm Up 1; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 6-8 Reps - 1 Minute Rest

Straight Bar Curl
Working Set; Failure - 6-8 Reps - Done


COMMENTS:

- First time doing this; will need to work on amount of weight but should have figured out shortly.

- Work out was fast; feel slightly cheated HOWEVER body feels WORKED due to only a minute rest between lifting.

- Like that I was in and out; got right down to it; no muss and no fuss.

- Like that my body and brain were not over taxed for the initial lifting for warm-ups (easy & moderate). By the time I got to the Working Set I was ready to go; willing and able.

- Very fast pace to keep up with; simply WOW.

- Dorian Yates was correct; "LEAVE YOUR EGO AT THE DOOR". You will NOT be able to lift the weight you have in the past. You will be lifting less and as you progress through the workout especially with the limited time to recuperate.

- Not being able to lift the weights I could in my normal workout routine has me perplexed a bit but gives me INCENTIVE to work harder to get to those again in this routine. If I can do that the gains will be GREAT.

- Day 2 tomorrow; Back.


Also thanks to Cord, I am keeping track of this routine on my Android LG Optimus One phone. The App is incredible and am also able to sync it to an online account at http://www.jefit.com/ where I initially set up all of the data. This will keep track of your stats for your body and your workout; pretty nifty asset to a workout especially for those of us that keep records; something I believe is ESSENTIAL to growing.

Stay tuned.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#431391 - 01/25/11 08:09 PM Re: Creaky Mods Journal [Re: Dereck]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
TUESDAY, DAY 2, BACK

Dumbbell Pullover
Warm Up 1; Easy - 10-12 Reps - 1 Minute Rest
Warm Up 2; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 8-10 Reps - 1 Minute Rest

Close Grip Pulldown
Warm Up 1; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 8-10 Reps - 1 Minute Rest

One Arm Row
Warm Up 1; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 8-10 Reps - 1 Minutes Rest

Wide Grip Rows
Warm Up 1; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 8-10 Reps - 1 Minute Rest

Barbell Deadlift (to mid shin)
Warm Up 1; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 8-10 Reps - Done



COMMENTS:

- Still need to get over the fact that this is done quickly.

- 5-10 minutes stretching followed by 45 minutes for workout; WHO CAN'T FIND THAT LITTLE TIME TO WORK OUT?

- As limited breaks and you are GO-GO-GO, your heart rate stays up and I'm actually feeling the effects as if I was doing cardio. As I adapt and get more proficient at this, this effect will lessen however it should also have positive effects in fat burning.

- Still need to work a bit on how much weight to choose but that will come shortly.

- Still need to work on form plus get more explosive on my lifts and lower slower.

- Puked in my mouth when done the Deadlifts; haven't done that in a while; YUCK.


Tomorrow is Delt & Triceps.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#431402 - 01/26/11 09:01 PM Re: Creaky Mods Journal [Re: Dereck]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
WEDNESDAY, DAY 3, DELTS & TRICEPS

Dumbbell Shoulder Press
Warm Up 1; Easy - 10-12 Reps - 1 Minute Rest
Warm Up 2; Moderate - 8-10 Reps - 1 Minute Rest
Working Set; Failure - 6-8 Reps - 1 Minute Rest

Side Lateral Raises
Warm Up 1; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 8-10 Reps - 1 Minute Rest

One Arm Delt Raises
Working Set; Failure - 6-8 Reps - 1 Minute

Reverse Dumbbell Flye
Warm Up 1; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 8-10 Reps - 5 Minutes Rest

Tricep Pushdowns
Warm Up 1; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 8-10 Reps - 1 Minute Rest

Lying Tricep Extensions
Warm Up 1; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 8-10 Reps - 1 Minute Rest

Seated Tricep Press
Warm Up 1; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 8-10 Reps - Done


COMMENTS:

- Felt I could have done better. Been years since I worked my delts with dumbbells so is taking a little to get used to.

- Love Lying Tricep Extensions.

- Seated Tricep Press; hard to do on your own with a great amount of weight. I may switch out for Lying Tricep Presses ... different then Lying Tricep Extensions; different movement. Will give it one more try.

- Monday's workout, can feel it in my chest big time. Started yesterday but more so today.

- Tuesday's workout, can feel it a bit and will see about tomorrow.

- While I'm stiff I actually enjoy this feeling; I know I did something. As I adapt it will lessen of course but for now I will enjoy it ... and hate it.

- Again, over very quickly; 45 minutes. Again, who can't afford this little time.


Thursday is Leg day; I am seriously afraid of this day. Legs are my nemesis and I always could put more effort into them. Only just recently started working them hard with Front Squats so this will be my first "over the top" workout. Friday may not be able to walk. grin
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#431409 - 01/27/11 08:43 PM Re: Creaky Mods Journal [Re: Dereck]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
THURSDAY, DAY 43, LEGS

Leg Extensions
Warm Up 1; Easy - 15 Reps - 1 Minute Rest
Warm Up 2; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 10-12 Reps - 1 Minute Rest

Front Squats
Warm Up 1; Easy - 10-12 Reps - 1 Minute Rest
Warm Up 2; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 10-12 Reps - 1 Minute Rest

Hamstring Curls
Warm Up 1; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 10-12 Reps - 1 Minute Rest

Stiff-Legged Deadlift (just below knees)
Warm Up 1; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 10-12 Reps - 1 Minutes Rest

Calve Raises
Warm Up 1; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 10-12 Reps - 1 Minute Rest

Seated Calve Raises
Warm Up 1; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 8-10 Reps - Done


COMMENTS:

- The hardest workout I have EVER done.

- While other days took me 45 minutes this took me almost twice as long. Changing of weights and the tempo of only a minute rest; it caught up to me in the second set of Front Squats.

- Legs have always been my nemesis so understandable and will take longer for me to get into routine where I'm not dragging my a$$. Later lifts were seeing longer rests with by the end up to 3 minutes, possible slightly longer.

- I wanted to quit but kept going; I get a "A" for that.

- Looking forward to a couple of days rest before hitting this again. Body tired and stiff all over.


Monday back at it. Tomorrow night and Saturday night I work with the RCMP, hope I am not too stiff and tired.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#431413 - 01/28/11 12:23 PM Re: Creaky Mods Journal [Re: Dereck]
iaibear Offline
Veteran

Registered: 08/24/05
Posts: 1304
Loc: upstate New York
Just so long as you have an occasional day off. Your body needs a chance to regroup/recover/rest.
A few years of personal experience behind that suggestion.

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#431414 - 01/28/11 12:59 PM Re: Creaky Mods Journal [Re: iaibear]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
There is much more rest than in traditional training routines.

Its a 4 day split, but each workout is incredibly short. For example, 7 sets for chest total, with only 3 of those being taken to maximum exertion. The whole workout takes less than 20 minutes.
This means that you get plenty of rest time, plus the structure means you either train 4 on 1 off, or 2 on 1 off, so time spent in the gym per week works out at around 2 hours max. Thats 166 hrs a week that you are recovering and improving smile
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#431415 - 01/28/11 02:01 PM Re: Creaky Mods Journal [Re: Cord]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
Including warming up and doing the workout, I'm in and out in 45 minutes WITH the exception of the Leg day. Like I said that really drained me.

For the Deadlifts I really wanted to get a 1RM of 400 lbs however best I could do was 366. I will work on that as was always a goal.

I like the workout. I can feel it in my body. I like that you start with a Easy Lift (1st lift of the day only except legs) and then go to a Moderate Lift and then the Working Set. The Easy and Moderate Lifts help you prepare mentally and physically. The ensure that you are warmed up and ready for the Working Set. I also like that I'm done and the rest of the night is mine. Usually I'd be from start to finish 1 hour 30 minutes up to 1 hour and 45 minutes. I have more time for me; more time to recuperate. And I like that my heart rate is always going.

Thanks again Cord, I needed this.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#431416 - 01/28/11 02:43 PM Re: Creaky Mods Journal [Re: iaibear]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
Originally Posted By: iaibear
Just so long as you have an occasional day off. Your body needs a chance to regroup/recover/rest.
A few years of personal experience behind that suggestion.


Trust me, I know all about resting. 13 years of lifting that includes 2017 workouts and 7 years of martial arts; I know when my body has enough. I do push the envelope a lot of times but as I've gotten older I find I take longer to recover. Thanks for the thoughts though.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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