The Health/Fitness thread!

[wormie]

LOL. No main lifts suffer and the volume increase on the suplemental lifts the 3 main days more then makes up the lack of the regular suplemental lifts on power clean day. In addtion we do a ton of experimentation with various set/rep/exercise combos.

in your experience, what set/rep range gave you the most mass and strength gains simultaneously?

[Yeti2424]

in your experience, what set/rep range gave you the most mass and strength gains simultaneously?

You want to use sets of 6 reps or less at 80%+ of your 1RM to enduce myofibrillated hypertrophy. Include a progression of increasing weight inversly related with number of reps. Ive been playing with high intesity (heavy weight/bar speed) and low reps (1-4) but keeping the volume (total weight lifted) high by having a larger (8-12) number of sets.

[Yeti2424]

Put everyone through a workout this week:

12 Days of Christmas:

12 x Kettlebell Squat Thrusts
11 x Inverted Body Row
10 x Pushups
09 x Medicine Ball Slams
08 x Single Leg Step-ups (Each Side)
07 x Single Arm Dumbbell Row (Each Side)
06 x Standing Single Arm Dumbbell Military Press (Each Side, Same Weight)
05 x BURRRRPEEEE's
04 x Side Lunges (Each Leg)
03 x Straight Leg Deadlifts
02 x Minutes of Plank (Collective 2min no matter how many breaks)
01 x 100 Jump Ropes

Time yourself. Start at 12, then do 12, 11, then do 12, 11, 10, and so and and so fourth until you do all exercises.

Merry Christmas!

[bryanleu2002]

DMAA products pulled from base shelves

The Defense Department has ordered an end to on-base sales of a number of workout supplements popular with military fitness buffs, concerned about potentially serious side effects of a key ingredient, DMAA. More than a dozen products containing DMAA have been yanked from on-base stores.

http://www.armytimes.com/offduty/hea...helves-122911/

[SiEMpre_Leal]

Since were talking about fitness...I want to learn self defense techniques...is krav maga a good way to go?

[scrybe]

Excellent way to go.

[SiEMpre_Leal]

Excellent way to go.

thanks scrybe...i will try and locate centers where they teach krav maga

[Yeti2424]

Monday night bench:
45# x 10
135# x 5
185# x 2
225# x 2
275# x 2
315# x 2
335# x 1
355# x 1
375# x FAIL

Suplemental lifts included underhand grip pull-ups and back extensions.

[Soldat_Américain]

Hit the tarmac for the first time in a few weeks...felt slow, need to get back after it. Start lifting again soon.

[redcoat2]

What do you do if some geezer collapses in front of you. Vinnie Jones explains.



From the British Heart Foundation.

[Yeti2424]

In my opinion everyone shoudl be CPR AED certifited. It's an inexpensive single day corse that can potentially save a life.

[Yeti2424]

Squat session last night:

80# x 8
130# x 5
170# x 5
220# x 2
260# x 2
310# x 2
360# x 2
380# x 1
400# x 1

Yoke/Safety Squat Bar was used so the geometry is more that of a front squat.

[carbonrod]

No where near that amount of weight, but yesterday:

Presses:
15,7,20,12,10=64 10-20 rep weight
5,6,6,7,6,6,6,6,5=53 5-10 rep weight

50,25,50,60,60,50,50,40,70,50=505 4 count flutters.

10K run in vibrams.

[Yeti2424]

Apparently I am no match against a tiny pollen spore..... Alergies are wrecking me right now with the change of weather in SoCal (it was 88deg F yesterday).

[carbonrod]

Yeah, I get killed with allergies/asthma as well. For me it is all synthetic things though. Those are my yoga at home days.

Yesterday was:
104 rope pullups
206 heart pushups
315 squats with 45lbs
5K as sprint 1 min, 1 min jog to recover over a fairly hilly area.