Leg Bitchathon...

[nikegurl]

you crazy kids.....

 

[Erilaya]

NG!! HI!!!


TP.. so umm where are they hurting??..the tight hams or the massive quads.. do you need a deep penetrating massage.. with added heat.. I would gladly make the trip just to be your florence nightingale.. I do have a degree in nursing after all..

 

[Twin Peak]

it hurts all over.....

 

[Erilaya]

ah then I shall rub them from top to bottom in between them thighs and as high as you need it.. mmmm ya think after your rub down( or up ?) you could maybe return the favor?? hummm just a wee bit.. take away the achie I have ...

smiles

Eri'

 

[Twin Peak]

If it was particularly good, I'd show my appreciation.

 

[butterfly]

it's getting hot in here

 

[Erilaya]

I know I know but goodness woman when presented with hard bodied man in pain a woman must cum to his aide.. its the Nurse in me ya know.. ( I love using that as an excuse.. hee hee.the few perks of being a nurse.. )

Smiles

My legs are waning in thier discomfort.. its only thursday! damn.. I think I will add a wee bit of weight next week.. see if that helps..

I think after next week we go to phase III

Eri'

 

[Twin Peak]

Started phase 3 yesterday ladies and its high volume on the hams....and damn they really hurt today!

Can you massage them too?

 

[Erilaya]

TP For YOU the World!!! gladly get on my knees for you .. smile.

Eri'

cannot wait for the change up on phase III

 

[nikegurl]

Hi Everyone - TP I have Phase III questions to bug you with already!

For the first workout of phase III it says:

* Each set of regular back squats (402 tempo) is alternated with a set of pure eccentric back squats of 4-6 reps with a 6-8 second lowering. Use 1-3 experienced spotters when performing eccentrics to aid in the lifting portion of the exercise. Be sure that proper communication exists between spotters so that one doesn't lift while the other does. Perform 3 regular sets and 3 eccentric sets in total. During workouts 4-6 (depending on the frequency that you train) only perform 4 total sets. ***

I think the eccentric means that you should only be doing the lowering portion of the squat and then spotters help you up. Yes?

Does anyone have a good work-around for this if you don't have spotters? Damn! I wanted to follow the program exactly but I don't have 2 spotters to do this with.

 

[Erilaya]

me either NG I am looking forward to the input from TP or someone on it..

great question.

Eri'

 

[Twin Peak]

Originally posted by nikegurl
Hi Everyone - TP I have Phase III questions to bug you with already!

For the first workout of phase III it says:

* Each set of regular back squats (402 tempo) is alternated with a set of pure eccentric back squats of 4-6 reps with a 6-8 second lowering. Use 1-3 experienced spotters when performing eccentrics to aid in the lifting portion of the exercise. Be sure that proper communication exists between spotters so that one doesn't lift while the other does. Perform 3 regular sets and 3 eccentric sets in total. During workouts 4-6 (depending on the frequency that you train) only perform 4 total sets. ***

I think the eccentric means that you should only be doing the lowering portion of the squat and then spotters help you up. Yes?

Does anyone have a good work-around for this if you don't have spotters? Damn! I wanted to follow the program exactly but I don't have 2 spotters to do this with.

Yes thats exactly what it means. I did it with one spotter. Not sure how to do it w/o any though.

 

[nikegurl]

Thanks for answering. Maybe I can get 1 spotter. Not sure though. How did you decide how heavy to go? You want to be able to lower with control and then really need the spotter to get you up - right?

How about the 2nd workout you alternate with in Phase 3....Can we do partials without a spot do you think (if we put the stops in the rack)?

 

[Twin Peak]

Exactly. I used the same weight for the negatives as I did for the heavy reps, 4-6 reps. Its in my journal if you want to check it out.

As to the partials, you shouldn't need a spotter.

 

[butterfly]

I still don't quite get it??? But I got a spotter

Does the 2a and 2b mean you are supposed to do super sets?

 

[Twin Peak]

Originally posted by butterfly
I still don't quite get it??? But I got a spotter

Does the 2a and 2b mean you are supposed to do super sets?

a) Set 1, go heavy for 4-6 reps. Set 2, Go down (the negative or eccentric) slow, an 8 count, then have your spotter (John) help lift you back up, thats 1 rep, do 6. Set 3 and 5 same as 1, 4 and 6 same as 2.

b) No. It means do 1 of the first exercise, rest. Then one of the second exercise, rest, and so on.

 

[butterfly]

Originally posted by Twin Peak
a) Set 1, go heavy for 4-6 reps. Set 2, Go down (the negative or eccentric) slow, an 8 count, then have your spotter (John) help lift you back up, thats 1 rep, do 6. Set 3 and 5 same as 1, 4 and 6 same as 2.

Think I'll have to read this one a few more times before it'll click

Originally posted by Twin Peak
b) No. It means do 1 of the first exercise, rest. Then one of the second exercise, rest, and so on.

So the only difference between this and a superset is that we get to rest???

 

[Twin Peak]

Basically, but thats a pretty damn big diff! The whole point of a superset is constant workload.