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  #21  
Old 03-04-2004, 02:26 PM
WeaponX WeaponX is offline
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Default Re: To build one must first know how to destroy, my training journal.

Mine unfortunately are beyond knee supports. The injuries plus genetics have left me with a severe case of patella femorral syndrome(probably spelled wrong). Which basically means the IT band on the outside of my thigh is too short and pulls my knee caps to the sides of my legs. Long story short if you were to look at my legs my knee caps appear to be dislocated, I have already had one lateral release done and will in all likliehood need another one this summer.

Also as far as the training goes I have moved today's Tricep workout to tomorrow. I got a tweak in my back last night while painting the house so I am going to take it easy today. I always try to train hard but train smart.
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  #22  
Old 03-04-2004, 02:28 PM
workhardplayhard workhardplayhard is offline
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Default Re: To build one must first know how to destroy, my training journal.

I'm really digging these workouts. I'm trying your shoulder routine next week.
Looking forward to reading more of these!
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  #23  
Old 03-04-2004, 02:35 PM
WeaponX WeaponX is offline
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Default Re: To build one must first know how to destroy, my training journal.

Appreciate it, and if you ever have any questions feel free to post it or PM me. I'll be glad to help.
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  #24  
Old 03-04-2004, 07:18 PM
WeaponX WeaponX is offline
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Default Re: To build one must first know how to destroy, my training journal. (Custom Shock method explained)

This is a shock method that sort of came from my own strange need to push my body to it's absolute limit. I liken it to HIIT meets resistance training. The method is called Progressive Chain Supersetting (I hope the name hasn't already been taken). To give you an idea it is a continuous set that normally last for about 10 sets. I will use side delts as an example. On lateral raises I will grab a lightweight (20 pounds) and a heavy weight (40 pounds) you will alternate sets between the light and the heavy weight, basically the light weight is as close to rest as you will get. Here is a breakdown of what a workout with this strategy would look like.

Dumbell Lateral Flys (remember this is a superset so no rest)

10 x 20
5 x 40
9 x 25
4 x 45
8 x 30
3 x 50
7 x 35
2 x 55
6 x 40
1 x 60
5 x 45

That would be pretty much all I would do on side laterals that day, mainly because I would be too tired to do anything else. I use this sort of shock method on any muscle group and always get a great burn out of it. I would certainly not recommend it every workout because overtraining could quickly become a concern (I am usually drained the day after I do this). So in the future if you see me mention progressive chain supersetting it will hopefully make some sense.
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  #25  
Old 03-04-2004, 07:44 PM
OUTLAW20SICX OUTLAW20SICX is offline
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Default Re: To build one must first know how to destroy, my training journal. (Custom Shock method explained)

[ QUOTE ]
Did you check out the new shock method I added to my journal. The example I use is for delts but it works awesome for tri's and bi's, great plateau buster. I'd be curious to hear what you think.


[/ QUOTE ]
it looks awsome, but i got a question
you said it lasts for 10 sets, is that meaning you do the progressive chain SS ten times?
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  #26  
Old 03-04-2004, 07:51 PM
WeaponX WeaponX is offline
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Default Re: To build one must first know how to destroy, my training journal. (Custom Shock method explained)

No...I don't think I would survive that. The super set is comprised of 10 component sets, someday just to see if I can last I want to try 20 (10 ascending followed by 10 descending).
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  #27  
Old 03-04-2004, 08:07 PM
OUTLAW20SICX OUTLAW20SICX is offline
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Default Re: To build one must first know how to destroy, my training journal. (Custom Shock method explained)

ill definatly give it a try
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  #28  
Old 03-05-2004, 08:55 AM
Debbie9999 Debbie9999 is offline
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Default Re: To build one must first know how to destroy, my training journal. (Custom Shock method explained)

I like that idea - instead of resting, do light sets.
  #29  
Old 03-07-2004, 06:17 PM
workhardplayhard workhardplayhard is offline
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Default Re: To build one must first know how to destroy, my training journal. (Custom Shock method explained)

I did your delt routine this week, the first one you mention! WOW!
On the last 2 giants sets I had to have my husband assist me but I did some negatives with him. Maybe because I only rested 20 seconds, should of stayed at 30.
On the lateral raises, I only did 3 sets instead of 5. I could only do 20lbs on the cable and dropped to 10 for 2 sets. But I did some statics on the smith at 185lbs to finish.
I'll have to give the other routine a run this week.
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  #30  
Old 03-08-2004, 05:33 PM
WeaponX WeaponX is offline
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Default Re: To build one must first know how to destroy, my training journal. (Custom Shock method explained)

Glad to hear it went well for you Workhardplayhard, any work out where you reach absolute failure is a good one.

Here is my update. I didn't make it to the gym at all this weekend so I have actually had 4 days off in a row. Though since it has been suggested that I take a few days off anyway (due to some sleeping problems), it has all worked out well. I certainly have not been sedentary on my days off, I spent the last 2 days moving pretty well with no help and have been carrying everything from couches to 36'TV's so I guess I really haven't been off in the true sense of the word. I am going to work chest today and will add to this post after my workout.

So today on chest I decided to do what I call a 150 workout with the emphasis on upper chest. A 150 workout is simply a workout that consist of 150 reps total broken down into 3 exercises.

Incline Bench (2 miutes between sets)

225 x 10 (5 seconds up 5 seconds at the top 5 seconds down)

315 x 10 - I use rest pause to get these out as I am unable to do it all in one continuous set.

295 x 10 - Again utilizing rest pause

225 x 20 - These are all pause reps, I rest the weight at the bottom and fire it up as hard and fast as I can. Here is the rep count 1 second up, 5 seconds top, 5 seconds down, and rest for 5 seconds at the bottom. This gets painful by the end, if you am unable to do all the reps without additional rest I rest at the top of the rep...not really very restful.

Incline Dumbell flys (nice burn by the end I promise)
* 1 minute rest between *

40 x 10

40 x 10

30 x 20 (this really hurts)

50 x 10 (Owwwwwww)

Pec Deck (flat dumbell flys if not available)
* This is a continuous dropset each rep ends when your hands meet in the middle NO CHEATING. If it's too heavy to meet in the middle then drop the weight.

50 reps


That was all I did today, it was actually a reasonably easy chest workout as I am pretty tired from the move. I promise next time will much,much worse.
__________________
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"I am not of afraid on dying, I am afraid of not living."

http://www.shopfoodex.com/catalog/im...4400000057.jpg
Cracker and proud of it!

http://www.stratovarius.com/forum/emoticons/owned.jpg

My Training Journal
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