Thread: Insane Strength and Mass Journal....

nothing today

nothing today either x2

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

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

bw 174 today

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

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

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

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

ok thanks. i'll try that.

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.

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 ?

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

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 .

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!

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.

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?

why are you doing reverse linear periodization and working backwards?

why bother controlling the concentric and making it so slow?

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.

first day of the program . first meal too after this meal, in an hour gonna workout.

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

Also jsut got done doing 22mins of cardio.

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 :|

Rest Day!

I dont want to see no core again!