|
A Double Challenge Maybe??
|
| ohyesidid |
Posted on 08-02-2013 18:46
|
Fusioneer
Posts: 1515
Joined: 12/02/2008 21:37
|
So as some of you know I like to workout (Yes Ozone even when I am sick!! ahahahaha). This last week of was on a 1 week off from my normal weight training (part of my current program) and I though Cardio was too boring so I whipped up a Non weight strength training workout for my upper body and a no weight/light weight work out for my lower body. Both workouts are super set workouts (5 exercises done in succession with out any breaks). I thought it might be fun to challenge you to try it and see what you think. If you would like to try it you can grab it from here
https://www.dropb...281%29.pdf
You will need adobe reader to open it. I am sure some will find this to be too easy (i.e MR. MMA Johnny!ahahaha) and some might find it difficult. The second Challenge is to post a workout of your own and I will try it next time I have an off week from my program.
Where's BOB??????
|
| |
|
|
| xero_limits |
Posted on 08-02-2013 19:17
|
Member
Posts: 128
Joined: 02/08/2011 23:44
|
you're gonna have to explain it better for me because I'm confused with what this has to do with my body weight.
P.S. Cardio is boring? Dude just go run to places around town or out in the woods.
"I come in peace. I didn’t bring artillery. But I’m pleading with you, with tears in my eyes: If you fuck with me, I’ll kill you all. " - General James Mattis, USMC - my personal hero.
|
| |
|
|
| ohyesidid |
Posted on 08-02-2013 22:38
|
Fusioneer
Posts: 1515
Joined: 12/02/2008 21:37
|
xero_limits wrote:
you're gonna have to explain it better for me because I'm confused with what this has to do with my body weight.
P.S. Cardio is boring? Dude just go run to places around town or out in the woods. Body weight just refers to doing the exercise with out weights. Where it says a number followed by body weight it means us weights in the exercise (Eg. .5body weight for a guy myself would be 230lbsx0.5 = 115 total weight used in the exercise.) Clearer?
Where's BOB??????
|
| |
|
|
| DukeNukem |
Posted on 08-02-2013 22:40
|
Junior Member
Posts: 40
Joined: 15/12/2012 20:49
|
I used to do a pretty crazy one for my shoulders.
Basically took the physiotherapy workout and used weights instead of a rubber band. Cause that was pretty weak sauce.
Was done on the machine where you can set the high of a pull able handle. Set it at my gut level. Then did this whole thing without a break.
10-12 reps each.
Started turned to the right of the machine and had the handle with my right hand.
First set my hand started at my gut with my elbow bent 90 degree. then I just pulled from left to right without moving anything else but my elbow and outward.
Second set I fully extended my arm and started with my hand in front of my hips, and pulled to the right and up, only Moving my shoulder. (basically like Fly's)
Third set I face the machine, have my hand in front of me about a foot, and pulled straight backwards as far as I could.
Fourth set I turned to the left of the machine, have my elbow bend 90 degree(basically the same as I was doing facing right but inverted.)And pulled from right to left.
Fifth set I fulled extended my arm to the right and pulled with a straight arm towards my hip.
Last set I face away from the machine and had my arm behind me as far as it could go. And pulled it forward
Then after that I switched to my left hand. You arms feel like jello after usually. Depending on how much weight you use.
Another thing I like to do, since I got my own bar and such. I take an Olympic bar, and put 5 lbs on one end of it. And then practice with it as you would a spear. Aka, stabs, slices, just holding the bar straight with one hand as far away from the end with the weight that you can.
Its down to you and me, you one eyed freak!
|
| |
|
|
| xero_limits |
Posted on 08-02-2013 23:59
|
Member
Posts: 128
Joined: 02/08/2011 23:44
|
CHALLENGE ACCEPTED!!!!!!!!!!!!!!!!!!!!!!!!
"I come in peace. I didn’t bring artillery. But I’m pleading with you, with tears in my eyes: If you fuck with me, I’ll kill you all. " - General James Mattis, USMC - my personal hero.
|
| |
|
|
| ohyesidid |
Posted on 11-02-2013 21:09
|
Fusioneer
Posts: 1515
Joined: 12/02/2008 21:37
|
Well how did you make out?
Where's BOB??????
|
| |
|
|
| ohyesidid |
Posted on 11-02-2013 21:11
|
Fusioneer
Posts: 1515
Joined: 12/02/2008 21:37
|
DukeNukem wrote:
I used to do a pretty crazy one for my shoulders.
Basically took the physiotherapy workout and used weights instead of a rubber band. Cause that was pretty weak sauce.
Was done on the machine where you can set the high of a pull able handle. Set it at my gut level. Then did this whole thing without a break.
10-12 reps each.
Started turned to the right of the machine and had the handle with my right hand.
First set my hand started at my gut with my elbow bent 90 degree. then I just pulled from left to right without moving anything else but my elbow and outward.
Second set I fully extended my arm and started with my hand in front of my hips, and pulled to the right and up, only Moving my shoulder. (basically like Fly's)
Third set I face the machine, have my hand in front of me about a foot, and pulled straight backwards as far as I could.
Fourth set I turned to the left of the machine, have my elbow bend 90 degree(basically the same as I was doing facing right but inverted.)And pulled from right to left.
Fifth set I fulled extended my arm to the right and pulled with a straight arm towards my hip.
Last set I face away from the machine and had my arm behind me as far as it could go. And pulled it forward
Then after that I switched to my left hand. You arms feel like jello after usually. Depending on how much weight you use.
Another thing I like to do, since I got my own bar and such. I take an Olympic bar, and put 5 lbs on one end of it. And then practice with it as you would a spear. Aka, stabs, slices, just holding the bar straight with one hand as far away from the end with the weight that you can. I will try an adaptation of this (as I do not have the ability to set my lat machine for a horizontal pull) I will try this with weight in my hand on a swiss ball performing the same motions. I look forward to this!
Where's BOB??????
|
| |
|
|
| xero_limits |
Posted on 11-02-2013 21:14
|
Member
Posts: 128
Joined: 02/08/2011 23:44
|
Kinda breezing through this so I added some weights (the ones where you can actually wear) and put a time limit on myself. You'd be surprise the adrenaline rush you get from that. Kinda makes feel like I'm in the military with all the crap I'm wearing..o wait.... 
"I come in peace. I didn’t bring artillery. But I’m pleading with you, with tears in my eyes: If you fuck with me, I’ll kill you all. " - General James Mattis, USMC - my personal hero.
|
| |
|
|
| Abomin4tion |
Posted on 12-02-2013 00:00
|
Veteran Member
Posts: 691
Joined: 01/09/2012 12:42
|
ok here is my workout challenge takes 7 days by the way. Hike with a pack carrying only food and water from SanAntonio Texas to Fort Walton Beach Florida. You must run/walk the entire thing in 7 days. I've done this twice while active duty. It's the AF special forces rememberence march. I am planning on doing it again this spring with my old team when they get back. So if any takers let me know I'll get you in.
|
| |
|
|
| xero_limits |
Posted on 12-02-2013 00:17
|
Member
Posts: 128
Joined: 02/08/2011 23:44
|
That sounds terrifying..so when is that happening?
"I come in peace. I didn’t bring artillery. But I’m pleading with you, with tears in my eyes: If you fuck with me, I’ll kill you all. " - General James Mattis, USMC - my personal hero.
|
| |
|
|
| ohyesidid |
Posted on 12-02-2013 07:08
|
Fusioneer
Posts: 1515
Joined: 12/02/2008 21:37
|
xero_limits wrote:
Kinda breezing through this so I added some weights (the ones where you can actually wear) and put a time limit on myself. You'd be surprise the adrenaline rush you get from that. Kinda makes feel like I'm in the military with all the crap I'm wearing..o wait.... Ahahaha. I did say some of you would find this easy! I did this for a cardio work out not a strength.
Where's BOB??????
|
| |
|
|
| ohyesidid |
Posted on 12-02-2013 07:10
|
Fusioneer
Posts: 1515
Joined: 12/02/2008 21:37
|
Abomin4tion wrote:
ok here is my workout challenge takes 7 days by the way. Hike with a pack carrying only food and water from SanAntonio Texas to Fort Walton Beach Florida. You must run/walk the entire thing in 7 days. I've done this twice while active duty. It's the AF special forces rememberence march. I am planning on doing it again this spring with my old team when they get back. So if any takers let me know I'll get you in. Hey Jarhead you doing this?? Train leaves from your station! Ahahaha. This definatley would be a challenge.
Where's BOB??????
|
| |
|
|
| Abomin4tion |
Posted on 12-02-2013 07:50
|
Veteran Member
Posts: 691
Joined: 01/09/2012 12:42
|
looks like they are extending this years march to 10 days to extend it to 812 miles. It is Oct 9 to the 19th. Like I said if anyone is interested just hit me up.
|
| |
|
|
| jarhead |
Posted on 12-02-2013 12:02
|
Member
Posts: 128
Joined: 16/07/2011 12:49
|
No where in shape for this. I'm going to have to pass.
|
| |
|
|
| ohyesidid |
Posted on 12-02-2013 14:11
|
Fusioneer
Posts: 1515
Joined: 12/02/2008 21:37
|
You would be in 10days! ahahahaha.
Where's BOB??????
|
| |
|
|
| Cheech86 |
Posted on 12-02-2013 17:16
|
Junior Member
Posts: 47
Joined: 14/03/2011 14:32
|
Imo when any plan tells you to lay off for awhile its good to do so. Giving your muscles a break so they dont plateau is very important. If your using suppliments keep at em with a light cardio everyday followed by a light set with light weights for your target muscle group. Again i wouldnt do that but for the very active or driven I'd go light for your week off. I would recommend cardio and nothing else. Your upper body can get used to any range of motion quite easily. Again i dont know your routine or if you sub out exercises to switch up range of motion or super set one week light weight w/ more reps and heavy weights low rep the next but in any case more power to ya red. My focus always goes on building slowly but never allowing my routine to be set while still focusing on my 2 groups for the day. I wish i could see your dropbox but it wont load for me. Feeling good just feels good. Hope ya feel better if your still sick. If i can get this link to work ill try it out on an off week. 
|
| |
|
|
| ohyesidid |
Posted on 12-02-2013 17:46
|
Fusioneer
Posts: 1515
Joined: 12/02/2008 21:37
|
Heya Cheech! Thanks for your comments! I switch between a strength program (there are three I cycle through), Hytrophy (there are three I cycle through) and fatburning (again 3 I cycle through). Normally I have a week or 2 cardio break when switching from one program to another. I typically do the Cardio, just did the interval strength training to spice it up. Getting over my cold. I will check the link I know that Xero got it to work.
Where's BOB??????
|
| |
|
|
| ohyesidid |
Posted on 12-02-2013 17:47
|
Fusioneer
Posts: 1515
Joined: 12/02/2008 21:37
|
Yep just clicked the link and it worked. Must be something on your end.
Where's BOB??????
|
| |
|
Current Donations
