Insane Strength and Mass Journal....

kinkery · 04-20-2007, 08:34 PM

Quote:

Originally Posted by Double D

I'd do them the same as your loading shows.

kk sounds good

kinkery · 04-21-2007, 07:42 PM

nothing today

kinkery · 04-22-2007, 02:28 PM

nothing today either

x2

Double D · 04-22-2007, 03:43 PM

This is getting boring. Oh well sometimes rest is better.

kinkery · 04-22-2007, 03:50 PM

haha its just off days. cant wait till tomorrow though. new program begins

bw 174 today

kinkery · 04-22-2007, 07:15 PM

well did 10-10yard sprints, RI's were less than 20sec for sure. wasnt too bad.

Double D · 04-22-2007, 07:17 PM

Not to bad, but I would probably do more than 10 yards. Go for 20 or so for starters.

kinkery · 04-22-2007, 07:19 PM

so 10 -20yard sprints.... then up it as i go

Double D · 04-22-2007, 07:19 PM

Yeah. I would use 30 sec RI's on those. This is about right imo.

kinkery · 04-22-2007, 07:20 PM

ok thanks. i'll try that.

Double D · 04-22-2007, 07:21 PM

If you would like to switch it up a bit you could also do box drills. Which is;

Get 4 object and place them in a box 10 yeards away from one another. Sprint the first 10, Side step the next 10, back pedal the next 10, and turn and sprint to the end.

kinkery · 04-22-2007, 07:23 PM

Quote:

Originally Posted by Double D

If you would like to switch it up a bit you could also do box drills. Which is;

Get 4 object and place them in a box 10 yeards away from one another. Sprint the first 10, Side step the next 10, back pedal the next 10, and turn and sprint to the end.

yeah i've done them before. i might do them aswell...

would you suggest 10 to start out with with 30sec R.I's ?

Double D · 04-22-2007, 07:24 PM

Sure. I normally do 10-15 sprints and 5-10 box's. But I have been doing them for a while.

kinkery · 04-22-2007, 07:29 PM

Quote:

Originally Posted by Double D

Sure. I normally do 10-15 sprints and 5-10 box's. But I have been doing them for a while.

alright i'll do

10-20yard sprints and 5 box's to start out with. on off training days. or should i do them on training days. cause i'd be training 4/days aweek with 3 off days. should i do them on the 3 off days.... or should i have atleast one full off day .

Double D · 04-22-2007, 07:31 PM

Off would be best. But do what fits your scheledule. I would be careful doing to much. I overdid it and left myself supceptible for getting sick. And guess what I am a bit under the weather!

kinkery · 04-22-2007, 07:34 PM

Quote:

Originally Posted by Double D

Off would be best. But do what fits your scheledule. I would be careful doing to much. I overdid it and left myself supceptible for getting sick. And guess what I am a bit under the weather!

alright i'll do how i feel like it.

kinkery · 04-22-2007, 07:40 PM

Monday: Upper
Benchpress
Bentover Rows
Military Press
WG Pullups
Single Arm Rope Pushdowns - 2sets
Barbell curls - 2sets

Thursday: Upper 2
Incline Press
One Arm Rows
Dips
Chinups
Skullcrushers - 2sets
Alternating DB Curls - 2sets

Tuesday: Lower
ATG Squats
Deadlifts
Lunges
SLD's

Friday: Lower 2
ATG Squats
Good Mornings
Step Ups
Leg Curls

Core work:
Stability: Planks
Rotational: woodchops
Strength: cable Crunches

Wk1-3-4x6-Tempo-Controlled, RI-90 secs
Week 4-6 3x8-Tempo-4-2-2-0 RI-60 sec.
Week 7-9-3x10-Tempo-4-3-3-1 RI-60sec

just had to post all of the specs again so i could highlight it and copy it so i can put it a place i can take to the gym with me..

also should i do core before or after training?

**P-funk** · 04-22-2007, 11:02 PM

why are you doing reverse linear periodization and working backwards?

why bother controlling the concentric and making it so slow?

kinkery · 04-23-2007, 06:26 AM

Wk1-3-4x6-Tempo-Controlled, RI-90 secs
Week 4-6 3x8-Tempo-4-2-2-0 RI-60 sec.
Week 7-9-2x12-Tempo-4-3-3-1 RI-45sec
*** typo's in last one.

kinkery · 04-23-2007, 06:36 AM

first day of the program

. first meal too

after this meal, in an hour gonna workout.

kinkery · 04-23-2007, 10:07 AM

Day 1:

Bench:
135 x 6(warmup)
185 x 6
205 x 6
210 x 6

Bentover Rows:
135 x 6(warmup)
165 x 6
185 x 6
205 x 6

Seated DB Military Press:
35 x 6(warmup)
55 x 6
65 x 6
65 x 6

WG Pullups:
BW x 6
BW + 25 x 6
BW + 25 x 6
BW x 6(slower tempo)

one arm tricep rope pushdowns:
35 x 6
45 x 6

Babell Curls:
65 x 6
85 x 6

was pouring sweat by now and was feeling like puking my guts out but still had core to go-

Planks:
20sec
25 sec

Woodchoppers:
25 x 6
35 x 6

Rope Crunches:
50 x 6
70 x 6

kinkery · 04-23-2007, 05:35 PM

Also jsut got done doing 22mins of cardio.

kinkery · 04-24-2007, 07:22 PM

Days 2:

Lower
Squats:
205 x 6
225 x 6
245 x 6

SLD's
185 x 6
205 x 6
225 x 6

leg extensions and leg curls.....

didnt do the original workout bc didnt have the sheet and didnt do core either :|

kinkery · 04-25-2007, 06:53 PM

Rest Day!

Double D · 04-26-2007, 02:48 AM

I dont want to see no core again!

kinkery · 04-26-2007, 05:09 AM

ha, my core was hella sore from the 1st core workout

04-22-2007, 03:43 PM	#34
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	This is getting boring. Oh well sometimes rest is better.
	www.crossfit.com

04-22-2007, 03:50 PM	#35
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	haha its just off days. cant wait till tomorrow though. new program begins bw 174 today Last edited by kinkery : 04-22-2007 at 05:00 PM.

04-22-2007, 07:17 PM	#37
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Not to bad, but I would probably do more than 10 yards. Go for 20 or so for starters.
	www.crossfit.com

04-22-2007, 07:19 PM	#39
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Yeah. I would use 30 sec RI's on those. This is about right imo.
	www.crossfit.com

04-22-2007, 07:21 PM	#41
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	If you would like to switch it up a bit you could also do box drills. Which is; Get 4 object and place them in a box 10 yeards away from one another. Sprint the first 10, Side step the next 10, back pedal the next 10, and turn and sprint to the end.
	www.crossfit.com

04-21-2007, 07:42 PM	#32
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	nothing today

04-22-2007, 02:28 PM	#33
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	nothing today either x2

04-22-2007, 07:15 PM	#36
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	well did 10-10yard sprints, RI's were less than 20sec for sure. wasnt too bad.

04-22-2007, 07:20 PM	#40
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	ok thanks. i'll try that.

04-22-2007, 07:24 PM	#43
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Sure. I normally do 10-15 sprints and 5-10 box's. But I have been doing them for a while.
	www.crossfit.com

04-22-2007, 07:31 PM	#45
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Off would be best. But do what fits your scheledule. I would be careful doing to much. I overdid it and left myself supceptible for getting sick. And guess what I am a bit under the weather!
	www.crossfit.com

04-22-2007, 07:40 PM	#47
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	Monday: Upper Benchpress Bentover Rows Military Press WG Pullups Single Arm Rope Pushdowns - 2sets Barbell curls - 2sets Thursday: Upper 2 Incline Press One Arm Rows Dips Chinups Skullcrushers - 2sets Alternating DB Curls - 2sets Tuesday: Lower ATG Squats Deadlifts Lunges SLD's Friday: Lower 2 ATG Squats Good Mornings Step Ups Leg Curls Core work: Stability: Planks Rotational: woodchops Strength: cable Crunches Wk1-3-4x6-Tempo-Controlled, RI-90 secs Week 4-6 3x8-Tempo-4-2-2-0 RI-60 sec. Week 7-9-3x10-Tempo-4-3-3-1 RI-60sec just had to post all of the specs again so i could highlight it and copy it so i can put it a place i can take to the gym with me.. also should i do core before or after training?

04-22-2007, 11:02 PM	#48
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	why are you doing reverse linear periodization and working backwards? why bother controlling the concentric and making it so slow?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-23-2007, 06:26 AM	#49
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	Wk1-3-4x6-Tempo-Controlled, RI-90 secs Week 4-6 3x8-Tempo-4-2-2-0 RI-60 sec. Week 7-9-2x12-Tempo-4-3-3-1 RI-45sec *** typo's in last one.

04-23-2007, 06:36 AM	#50
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	first day of the program . first meal too after this meal, in an hour gonna workout.

04-23-2007, 10:07 AM	#51
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	omg! killer workout...pouring sweat and exhausted... Day 1: Bench: 135 x 6(warmup) 185 x 6 205 x 6 210 x 6 Bentover Rows: 135 x 6(warmup) 165 x 6 185 x 6 205 x 6 Seated DB Military Press: 35 x 6(warmup) 55 x 6 65 x 6 65 x 6 WG Pullups: BW x 6 BW + 25 x 6 BW + 25 x 6 BW x 6(slower tempo) one arm tricep rope pushdowns: 35 x 6 45 x 6 Babell Curls: 65 x 6 85 x 6 was pouring sweat by now and was feeling like puking my guts out but still had core to go- Planks: 20sec 25 sec Woodchoppers: 25 x 6 35 x 6 Rope Crunches: 50 x 6 70 x 6

04-23-2007, 05:35 PM	#52
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	Also jsut got done doing 22mins of cardio.

04-24-2007, 07:22 PM	#53
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	Days 2: Lower Squats: 205 x 6 225 x 6 245 x 6 SLD's 185 x 6 205 x 6 225 x 6 leg extensions and leg curls..... didnt do the original workout bc didnt have the sheet and didnt do core either :\|

04-25-2007, 06:53 PM	#54
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	Rest Day!

04-26-2007, 02:48 AM	#55
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	I dont want to see no core again!
	www.crossfit.com

04-26-2007, 05:09 AM	#56
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	ha, my core was hella sore from the 1st core workout

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