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  #41  
Old 01-14-2006, 08:01 PM
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Default 2 = 1

before i began these alternate day full body routines, i used to workout 7 days a week on "splits"... actually, i used to workout straight for 14-21 days and then take 3-4 days off for fun...

i used to live 1 day at a time at that time, if you know what i mean... its like today is as important as tomorrow which will be as important as the next day and so on so forth...

but ever since i have started these alternate dayer's i feel as if i'm living 2 days at a time.. its a really wierd feeling.... its like: so today is cardio day? well then who cares, its a waste anyways... oh, tomorrow is workout #x ? GREAT ! yet, i manage to put my best into the day at hand all the while knowing it isn't my favourite day, but its enjoyable nonetheless...

see what i mean... all that matters is the day which i do weights...

but, i also have to add (and this is coming from a guy who used to HATE full body routines) that full body routines are great and i was a fool for thinking of them as horrible.. anywayz, i'm on one for now, and though i keep on saying that i want to shift, i know that i will probably be on this routine till may or something... its just GREAT...!

peace people...
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Last edited by _Wolf_; 01-15-2006 at 12:32 AM.
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  #42  
Old 01-14-2006, 08:07 PM
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Default My 1 Rep Max Projections

i decided to try and find out what my 1 rep maxes are..

in case your interested, this is the link:
http://www.bodybuilding.com/fun/1rm.htm

now, i tried out my 1 rep maxes for the following lifts:

1.) Flat Barbell Bench Press 1 RM = 85 kgs on a 11 kg barbell (weight of barbell not included)

2.) Barbell Back Squat A2G 1 RM = 99 kgs on a 11 kg barbell (weight of barbell not included)

3.) Barbell Deadlifts 1 RM = 125 kgs on a 11 kg barbell (weight of barbell not included)


so, i am happy with these projections and i hope they keep on increasing ...
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  #43  
Old 01-15-2006, 02:42 AM
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Default Day 18 = Chillout

15th January 2006
Sunday
Day 18
Rest Day


ok.. i'll make it short... i didn't go to the gym today coz i didn't feel like it..

no, its not muscle soreness... i just didn't want to go....

anyways its my off day, so who cares ?

see you tomorrow...

oh, and btw: my mock examinations are bginning on the 23rd of January 2006 (monday) and ending on the 3rd of February 2006 (friday).... so i won't be working out much, but i think i'll go twice in the middle for fun..

i'll keep you updated: but don't expect many reports till 4th february..
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  #44  
Old 01-15-2006, 02:46 AM
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Default

it seems odd: 616 views of my journal and yet no replies... hmm...?

anyways....

peace..
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  #45  
Old 01-15-2006, 03:32 AM
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Default The Plan for 2006

i was thinking today (just like how many of you also do once in a while), and it suddenly occured to me: what programs am i gonna follow this year..?

i mean, last year was fucked coz i never had discipline, but this year i plan on doing things correctly

so, having said that here is the plan:

JANUARY: Total Body Training (TBT)

FEBRUARY: Total Body Training (TBT)

MARCH: Total Body Training / Matt Reynold's DFHT

APRIL: Matt Reynold's DFHT

MAY: 5x5 Training

JUNE: 5x5 Training

JULY: OVT - Optimum Volumised Training

AUGUST: OVT - Optimum Volumised Training

SEPTEMBER: OVT - Optimum Volumised Training / Total Body Training (TBT)

OCTOBER: Total Body Training (TBT)

NOVEMBER: Advanced German Volume Training AGVT

DECEMBER: Advanced German Volume Training AGVT

now, i know some of you will say that i'm planning way too ahead in time, but hey: what the heck... i can always change if i want to later...
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Old 01-15-2006, 03:42 AM
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Default Coach John Davies

i was surfing on t-nation.com, and i happened to come across Coach John Davies...

man.. the guy's a legend...

read some of his stuff:

Searching for John Davies
by Chris Shugart


Who Is John Davies?

The year is 1998. John Davies is in a rental car, driving 70 MPH on his way to train an athlete. This is what he does. He's known to some as a hired gun, a guy you call when you want to get into the NFL or win championships. He's not always well-liked by those who hire him, but Davies isn't in this game to be friends with athletes. He's in it to make them winners, even if they hate him for it along the way.


The roads are covered with patches of black ice and the winds are gusting. Davies hasn't spent much time at home over the last several years. A generic rental car and a hotel room are more like home to him these days. He's consulted with countless teams and athletes all over the world: France, Italy, Tokyo… Name a country and he's been there. Name a sport and he's turned a "dog with fleas" athlete into a money maker. But he's on his own turf now in the States and this is just another trip to train just another football player, until the car hits the ice.

According to witnesses, the vehicle rolled five times before it came to a rest near a church. People didn't want to get too close; the smell of gasoline was everywhere. Someone made the call and an ambulance and fire truck were soon on their way.

Inside the twisted ruin, John Davies could smell the gas too. Maybe he's thinking of what he tells his athletes, about how we all get knocked down on the field and in life. The important thing, he tells them, is to stand back up. Maybe, in the fog of adrenaline, he's not thinking anything at all.

A woman who'd witnessed the crash later told the emergency workers that she didn't want to see them remove the dead body so she started to walk home. But as she turned away, she heard the crunch of the back window being kicked out and saw a man climb from the now smoking heap of metal.
The fire truck arrived just in time to see the car explode. Later that day, the man who crawled from the wreck trained his athlete as scheduled.

This is John Davies.

****
Seven years later, on a beach in Southern California, a 48-year-old man is practicing his acid drops with a group of young skateboarders. He's wearing baggy pants, a studded belt, and a baby blue T-shirt. A shaggy head of hair sticks out from underneath his hipster trucker hat. He doesn’t look 48, but he does look rugged and saddleworn. This is a man who throws his body into everything he does.

He's remarkably good on the skateboard. This self-confessed child of the 60's shreds on just about any board. Later this year he'll be competing against kids less than half his age in surfing contests. Board sport companies pay him to use their equipment.

The group of boys watching the grizzled "old guy" have no idea that he's trained world class athletes. They don't know who "Coach" Davies is. To them this is just John, the gnarly dude who owns a clothing company aimed at the board culture; the guy who does jaw-dropping stunts on an Indo board.
This is also John Davies.

****

I'm sitting shotgun in another generic rental car, whipping through traffic in Austin, Texas, breaking at least a half-dozen traffic laws every 30 seconds. The guy driving is the same guy who's built unstoppable athletes, the guy who'd kicked out the window of a wrecked car and climbed out minutes before it exploded. He told me earlier that he'd had three hours of sleep. I thought of that as I watched the speedometer climb.

The stereo is pumping The Ramones at full blast. Davies is punching numbers into his cell phone and carving traffic like I-35 is a giant skate park.

Hey! Ho! Let's go!

Hey! Ho! Let's go!

Davies finishes his phone call with "I love you too" and tosses it aside. He's drumming the steering wheel now, Blitzkrieg Bopping me back to my hotel.
Two of his "Renegades" are in the back seat. They are used to this. They joke about keeping beer cold by sticking it in the hotel's toilet. One is a high school coach, the other a former strength coach at Yale University. Both are young and brimming with muscle, but it's clear that the old dog driving is the alpha male of this pack.

Davies cuts into another lane and I hear his skate deck bounce around in the trunk. He's wearing a T-shirt with a cartoon stripper on it that says "All Things Pink." Later, he tells me that T-Nation is offensive to women. Several times this weekend he'd gone off on rants about the treatment of women in the US. He is offended by Biotest's new Fahrenheit commercial.

I ask him about his shirt, the one with the lingerie clad stripper. "It's a joke on myself. It's just campy," he tells me. It may also have something to do with his new training DVD, a yoga video called Pink.

This too is John Davies.

****

He's now sitting in a sweltering kung-fu dojo in front of a dozen people who'd paid $1200 each for a two-day Renegade seminar. In attendance are a pro-soccer player, an executive protection specialist, a chiropractor, a martial arts instructor or two, and a mixture of coaches and regular guys. Some just want to get into shape; some want to know his secrets for building bulletproof athletes.

Right now he's talking about his book on golf training. His eyes flash with tears when he tells a story about his father and the last time they played golf together. Five minutes later he's under the bar demonstrating a complex of explosive lifts. The wooden floors of the dojo creak as he stomps his feet on the power clean portion of the complex. Later we'd notice that the floors were damaged.

His articles on the same subject don't do the lifts justice. Davies is bleeding intensity. Although his form is perfect, the violence of the explosive movements is shocking, bordering on out of control but never quite crossing that line. He goes through an eight minute complex with the former Yale coach that would have most men either gasping for air or throwing up. At the end Davies isn't even winded.

Later that day, he'd tell me that he doesn't need to take Testosterone. "I ooze it," he says. I wonder if he's being campy again. His sense of humor is as dry as a twig and he likes messing with people's minds, but I think he's serious this time.

This — the sincerity, the bravado, the humor, the paradoxes — is John Davies.

Will the Real Davies Please Stand Up?


Let's rewind a bit. It's 8AM in the city of Austin and I'm about to meet John Davies for the first time. I first interviewed him in 2001 over the phone and we've worked on many articles together in the years that followed, but until today I've never met the guy face to face.

To be honest, I'm not sure what to think of the man. Back in 2001, I pictured this tough football coach, mean and rough and eating nails for breakfast. Today, when I picture Davies, I think of this dude on a balance board wearing a trucker hat and "sk8r boi" pants. I'm not sure which one is the real John Davies. Maybe neither. Maybe both.

Likewise, his training methods have become as controversial as the man himself. He was one of the first coaches to stress real-world, functional strength or "field" strength, terms that have become buzzwords and catchphrases now. He's often attacked by other coaches in the business, but they secretly still buy his books and training programs. (Of course, they don't mention this in their internet attacks.) Davies has influenced just about every well known trainer and coach in the game, but most won't ever mention this publicly.

Why?

John Davies used to be known as "coach" but he's dropped that from his byline. He feels the word has been abused and bastardized.
I'm here in the capitol of Texas to meet Davies and attend one of his seminars, maybe even try to sort through his public personas. Who's the real John Davies and what does he have to offer? Maybe nothing, maybe more than we ever thought.

I'm here to find out.

Seminar Notes

As always, when T-Nation covers seminars we can't give you a transcript of the whole thing. Instead, we just try to provide a few interesting tidbits. In this case, I attended 14 hours of a Renegade seminar, wrote down some interesting points, and took a few photos. Here's what I picked up:

• Just before I interviewed him in 2001, Davies had decided to retire from the sport and fitness training biz. He'd been doing it for over 20 years by then. Partially because of the interview, he decided to stay in the game a bit longer.

• Most athletes and even just fitness oriented trainees are prepared to train, not prepared to play. This is a recipe for failure. Athletes shouldn't lift just to get better at lifting, but to improve performance on the field of play.

• Renegade Training is far more than a training system. It's about living life with passion, overcoming adversity, and seeking challenge. It's about honor, commitment, and loyalty.

• Don't even step into the ring if you complain about hard training. "When hell becomes your home," Davies says, "everything else becomes really easy."

• Davies told the story of a guy who decided to leave his wife and family because they weren't into fitness and training like he was. Davies told him he was a loser and refused to work with him anymore.

• "If hell rains down today, I'm coming out of it," Davies said. Brutally hard training does this for you. "What you do today will be a little easier tomorrow."

• "Drugged baseball players should be thrown out of the fucking country." Davies believes that there was a time when the sport added value to the country. Today it doesn't. "Drug use teaches shortcuts," he says, "and there are no real shortcuts."

• "Intensity has been sucked out of our system. Fitness today isn't very fit anymore." This was a refrain we heard often that weekend. Even those who train these days are whiners and wimps he seemed to be saying. I wonder what he thinks of the typical untrained couch spud?

• "People in this industry have become characters. That's not who they really are. Pavel is not the Evil Russian; he wears Prada."

• "Fast food kills more people than hard drugs. McDonalds is the smack dealer of today. We are feeding ourselves things we wouldn't have fed animals 50 years ago." Davies says that diet is largely about respecting yourself. If you respect yourself, you wouldn't eat that crap.

• Davies said a couple of times that he thought it was ridiculous to pay a fortune to become certified in various training modalities. He mentioned paying $2000 to become a so-called golf "practitioner." He says training golfers is easy. (Hmm, a little poke at Paul Chek, perhaps?)

• Davies also said there was no need to become "certified" in kettlebells. You don't need hours of training to learn how to use them. "Buy me a cup of coffee and I'll show you everything you need to know about kettlebells in 30 minutes. This shit is so easy to learn it's embarrassing." (And here's one for you, Pavel. Poke, poke.)

• Davies uses kettlebells in his training, but says they're limited after a while. Once you master the basic skill sets, there's nowhere else to go except for adding more reps. Kettlebells are great tools, he's glad they're available, and thinks everyone should know how to use them. (He said he's been using them long before Pavel came onto the scene.) However, kettlebells aren't complicated and no one needs to pay two grand to learn to use them. (And one more: poke, poke.)


Dr. John Berardi dropped by on the second day of the seminar. Here Davies shows him the basics of kettlebell training.

• Davies says he usually doesn’t bother defending himself when attacked over the internet. "Why would I bother engaging in debates with morons?" he says. He asks his Renegade crew not to defend him, either.

• His style of training is all about teaching an athlete to accept, direct, and redirect maximal force in a destabilized environment. Sport is a destabilized environment. This doesn't mean squatting on a Swiss ball, but training in a way that prepares you for chaos and unpredictability. Life and sport are unpredictable, yet weight training is predictable. Life is imperfect; you must be reactionary.

• Imperfect training means no machine training and no isolation movements. Bands are imperfect; training in grass or sand is imperfect; pushing a wheelbarrow is imperfect. Perfect training only works in the perfect world, which doesn't exist.

Wheelbarrow walks, a favorite of Davies.

• Nonconforming objects are another example of imperfection training. Try performing power cleans with sandbags.

• Many laboratory studies involving training and sports are flawed because they're done perfectly in a perfect environment. Sport isn't a perfect environment so the value of these studies is limited.

• Although Davies is often criticized for his opinions on imperfection training, he says that everyone is starting to incorporate these ideas. Right now there are equipment makers about to come out with squat racks and benches that have a slight wobble to them. Davies predicts that many of his critics will end up paying $4000 for this equipment.

• The "dive start power clean" is an example of imperfect training. To perform, stand in front of a barbell. Ask someone to clap their hands. When you hear the clap, grab the bar without looking down and fire up a power clean. Don't take the time to set your hand position perfectly. You can even close your eyes when performing this exercise. The claps should come randomly and surprise you.

• Athletes should never use a monolift. This is the device that basically lowers the bar across your back so you don't have to step in and out to unrack and rack the weight when squatting. Again, this is "perfect" and the field of play isn't. Davies has actually had his athletes to the opposite: unrack a weight and walk with it for long distances.

• "Do something you hate to do. Put yourself in an uncomfortable position."

• Balance training is very misunderstood. First of all, Davies believes you can't improve your sense of balance (the ability to find equilibrium) after the adolescent years. So why is he often seen using a balance board? Because it trains posture, improves dynamic range of motion, and improves fluidity of motion.

Balance boards are misunderstood because people are looking for them to do something they were never meant to do. This type of training can improve an athlete's ability to right himself, but he's not "training balance."

• Sports specific training is also misunderstood and misapplied these days. The worst thing a batter can do is swing a weighted bat.

• An athlete who throws, like a pitcher or quarterback, doesn't need to bench press a lot. This is the same as having sprinters run with sleds. It's bad because it changes angles and their natural movements. You see winning athletes doing this, but that's a testimony to their superior athleticism. They're so talented they can often overcome incorrect training.

• Don't chase numbers; chase movements. Chasing numbers messes with proper movement patterns. Teach movements, not musculature. The body works as a single unit, not as a collection of different muscle group. The body is meant to move in a harmonious fashion.

• People need to learn tumbling drills. The great bodybuilders and athletes of the past were also gymnasts. Doing summersaults can improve your power clean.

• Medicine ball work is another overlooked component today. It's not predictable like standard weightroom work, so it's an excellent form of training. One good med ball exercise is to toss the ball up with your feet as you jump straight up.


• Twenty years ago, Davies was told he'd never run again because of a ruptured hamstring. Today, at age 48, he can out-sprint many Division 1 football players.

• Movements begin with stillness. Master movement patterns and you can master anything.

• The most important book you should read is War Fighting, which is a US Marine Corps book about military strategy.

• Everything is posture related. "I'm a posture freak!" Davies says. Posture has everything to do with seamless effort and fluidity of movement.

• Davies is a big proponent of the overhead squat, not for "strength" but because it's great for range of motion. The weight pushes you down; it's like a giant PNF stretch.


• The donkey kick is another great exercise. To perform, do a sort of cartwheel onto a bench or other object, stall, then kick off explosively and land in a deep squat.

• The drop snatch is a great movement. The idea is to drop as fast as possible, pulling yourself down with the hamstrings. The bar actually stays in the same place.

• The power snatch is considered so complex that many coaches won't teach it. Davies teaches it in three steps. At the seminar he taught a newbie lifter to do it in one minute. He notes that you can benefit from the exercise without getting it perfect. You don't have to be competition perfect to reap the benefit of such lifts.

• According to Davies, there's at least one person in the training business that does site injections in his biceps before every presentation he makes so he'll "look the part."

• Some people won't try new things because they're worried about failing. Failing is fine, you just have to get back up. Winners don't stay down on the canvas.

• Davies says he's not married to any piece of equipment or training medium. Instead, he's married to overall training concepts, such as training the body to move as it was meant to move.

• The Wheel of Conditioning is the core of his training philosophy. It's a wheel because all the components are equal. People only want to hear about the weightroom work, Davies says, but that's just part of the big picture. If you focus on one part, such as weight training, you'll "look like Tarzan, but play like Jane."

• Most people need a healthy dose of static stretching. Yes, it can be overdone, but most lifters don't need to worry about that because they're not doing any stretching right now.

• I picked up a ton of new exercises during this seminar. I told Davies he should put a few of these into one article and we'd probably publish it. He replied that people would just whine and gripe. I told him that sure, it's the internet, of course there'll be a handful of keyboard cowboys, but 10,000 other people would immediately try the new exercises.
I'm not sure if he bought it, but anyway, here's one of those interesting exercises: the spider lunge.

The spider lunge.
Touching only your hands and toes to the floor, you "climb" it like Spider Man climbs a wall. Too easy for you? Add an Xvest!

• A Renegade-trained football team can use a no-huddle offense and beat the other team with conditioning. Their opponents can't rest long enough to recover. So, you basically play them into the ground.

• Davies told a great story about a gifted black football player. The guy was 218 and shredded coming in, and quickly built up to 245 while remaining lean and fast. The kid was so blessed genetically that he started hiding from his coaches in the weight room. These coaches were making him lift too much and he just didn't need it. The athlete said if he didn't hide in the weightroom and avoid lifting he'd be 260 and immobile.

• When asked about athletes and body fat percentage, Davies said if the athlete trains for performance, everything else will fall into place. You don't sweat their body fat percentage if they're performing well. He's not going to worry about an athlete being a few percent higher in body fat than his teammates as long as he's kicking ass.

• Many of his programs revolve around 12 sets of "focus lifts" and 12 sets of supplemental lifts. Workouts are often preceded by 12 minutes of mobility and tumbling drills. Athletes move fast in his programs. The resistance training portion might only last 30 minutes.

• The moment form degrades on an exercise, stop.

• The high box step-up is an excellent exercise, as good as a squat, but most people will never perform it correctly.

• Just before you perform any lift, do a split-second visualization. Picture yourself performing it correctly.

• The difference between top athletes and so-so athletes is that top athletes are lower body dominant. Lesser athletes are generally upper body dominant.

• Athletes can be created; they're not all just born that good.

• Random Factoid: Neither Berardi nor Davies own a TV.

• Yet another interesting exercise: the elevated chair lunge. Hold the down position for 30 seconds (which is murder), then as you push off to the front chair, kick the back leg through (raising the knee up.)

• The most close-minded people right now are powerlifters, especially as it's applied to athletics.

• Davies loves to mess with people. Not only does he sell pink T-shirts because he knows this drives some people crazy, he suggests that his athletes wear them on max squat and bench days.

• Fortune cookie moment: When Davies said, "The direction you're looking is the direction you're going."

• Interesting note — Most of the photos I took during the seminar look like this:

The reason for the blurriness? Speed. I realize now that most people's ideas about being "explosive" are a far cry from Davies's definition of explosiveness. You really don't "get it" until you see it.

Renegade Redux

The title of this article is "Searching for John Davies." So did I find him? I'm not sure it's possible to "find" any person in just two days, but it's safe to say there's much more to the man than what you read about on the internet.
I think in many ways he's misunderstood by some of his worst critics. This is sometimes the fault of the critics, who usually have their own agendas, but sometimes Davies himself is to blame. In fact, he encouraged me to write in this article that he taught the whole seminar while standing one-legged on a Swiss ball. Why? Because he thought it would be funny to see his critics go bugshit. To a large extent, he doesn't care what anyone thinks.

I think maybe when a person crawls out of a car that explodes moments later, he tends to have a different perspective on life. And that's where I find value in what Davies has to offer. He's different, he sees things in new ways, and his passion for life is contagious. Plus he's been doing this for over 25 years, longer than some trainers have been alive. That kind of hands-on experience can't be ignored.

But some of the things that make him interesting are also the things that will keep him on the fringe. Not that he cares. This is the guy who embraced the term "renegade" after all. John Davies is the rebel of the training world.
He wouldn't have it any other way.

Note: Thanks to John for letting me attend his seminar. For more info on Renegade Training, including info on future seminars, checkout RenegadeTraining.com. For your very own pink T-shirt for max squat day, visit RenegadeStyle.com. Also, thanks to Aaron at PhysicalFoundation.com for his hospitality.
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  #47  
Old 01-15-2006, 06:19 AM
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Default My Goals

i'll make it short, these my goals for 2006

Barbell Flat Bench Press (Raw): 100 kg excluding 10 kgs

Barbell Back Squat (Raw): 120 kgs

Barbell Deadlifts (Raw): 150 kgs

all these weights are excluding the 11 kg weight of the barbell itself....

and these lifts are raw....

lets hope i am able lift this much before 31st December 2006
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Old 01-15-2006, 07:16 AM
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Default

Quote:
Originally Posted by ashimmatthan
i was thinking today (just like how many of you also do once in a while), and it suddenly occured to me: what programs am i gonna follow this year..?

i mean, last year was fucked coz i never had discipline, but this year i plan on doing things correctly

so, having said that here is the plan:

JANUARY: Total Body Training (TBT)

FEBRUARY: Total Body Training (TBT)

MARCH: Total Body Training / Matt Reynold's DFHT

APRIL: Matt Reynold's DFHT

MAY: 5x5 Training

JUNE: 5x5 Training

JULY: OVT - Optimum Volumised Training

AUGUST: OVT - Optimum Volumised Training

SEPTEMBER: OVT - Optimum Volumised Training / Total Body Training (TBT)

OCTOBER: Total Body Training (TBT)

NOVEMBER: Advanced German Volume Training AGVT

DECEMBER: Advanced German Volume Training AGVT

now, i know some of you will say that i'm planning way too ahead in time, but hey: what the heck... i can always change if i want to later...
I don't think so.. I think it's great that your trying to plan for so much and that your trying to become very goal oriented
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MONSTER: My Strength Endurance Journal, Part 2: The Strength Endurance Journal Returns <--NEW

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Old 01-15-2006, 03:18 PM
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Default

Quote:
Originally Posted by ChinPieceDave667
I don't think so.. I think it's great that your trying to plan for so much and that your trying to become very goal oriented
thanks man... really appreciate it..
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  #50  
Old 01-16-2006, 05:14 AM
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Default Day 19 = Workout #2

16th January 2006
Monday
Day 19
Workout #2


ok people, i slept for only 5 hours last night... yes, i was online at 5 am to finish some last minute french homework

now, when i went to the gym, i didn't really feel like working out.. but, i decided that because i don't feel like working out, i must push myself

well, that thought kinda turned out ok... thankfully...

Dumbbell Reverse Lunges 3x10
1.) 16x10
2.) 16x10
3.) 16x10
in case you do not know what this exercise is, you're supposed to pick up a pair of equal weight dumbbells, hold them in your hands with your hands hanging by your side and palms facing you. then instead of doing the conventional lunges to the front, take a 2-3 foot step behind with one foot and then drop down till your knee touches the floor. Now, repeat this process with the other foot.
your probably wondering why a guy like me, who loves to squat, has suddenly decided not to do that today. my answer is simple: i didn't feel like it and i wanted to do something "different".
i think i did well though.
oh, btw: the weights listed above are not only in kilograms, but thats the weight i held in each hand. 16x10 means i had a 16 kg dumbbell in each hand which i used to do 10 reps on each leg with the lunge.


Dumbbell Flat Bench Press 3x10
1.) 44x10
2.) 48x10
3.) 56x10
ok, today i am thinking out of the box: i am doing a flat bench press instead of my usual decline bench press.
now, i did these lifts without a single spotter and my form was great. in fact, i think i made my dumbbells go down lower than my chest just to get a good stretch.


Barbell Clean and Press 3x10
1.) 30x10
2.) 30x10
3.) 30x10
i didn't really concentrate on the weight which i lifted. i just saw a few plates lying around, so i assmebled the bar and did the lift....
luckily, my lifts weren't bad at all, considering that the clean and pres is one of my "weak" lifts


Dumbbell Alternate Arm Rows on a Flat Bench 3x10
1.) 24x10
2.) 28x10
3.) 34x10
i did not pyramid the weights evenly. thats because i underestimated myself. i thought that 24 would be heavy. fortunately, i was wrong

Incline Dumbbell Curls 3x10
1.) 12x10
2.) 12x10
3.) 12x10
i did this exercise curling both my arms simultaneously. now, this was a challenge and i only kept my rest to 45 seconds - yes the burn was beyond words...!
btw, the weights listed above are the weights of the dumbbells i held in each hand. yes, i had a 12 kg dumbbell in each of my hands with which i did 10 reps..


Cable Pressdowns 3x10
1.) 25x10
2.) 25x10
3.) 25x10
with my biceps perfectly pumped and locked, the effect of this exercise was ecstatic... i don think my arms have ever looked as big as they did today.

Overall Impression: great day... most unfortunately, i wont be working out tomorrow, i have to study for my upcoming exams.. :(
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