The HYPERplasia Challenge: Pacman and THE cut

[Pacman]

09/15/05 PM
Bicep
<font color="red">Bicep(2-2-2)</font>
<font color="green">Seated DB Curl(alt arms)</font>
<font color="blue">30x15x5</font>

<font color="green">Preacher DB Hammer Curl(1-Arm)</font>
<font color="blue">25x15x5 (last set)ss DB Preacher Curl 25x15</font>

<font color="green">MG BB Curl(2-2-2)</font>
<font color="blue">50x15x5</font>

20 min cardio

[Pacman]

[ QUOTE ]
Elliptical with handles on interval after 30 min treadmill walk at 65% Vo2 Max.

Here's how the interval looks like:

5 min pedalling front with arms
5 min pedalling back with arms (concentration on posture, leg movement, muscle contraction)
2.5 min pedalling forward, no arms, full speed, knees bent emphasis on quads. Keeping back straight, nice posture.
2.5 min pedalling backwards, no arms, full speed, knees bent emphasis on glutes and hams *this is harder, the speed not as fast as pedalling forward but what I want is to concentrate on the muscles worked* Keeping back straight nice posture.


[/ QUOTE ]

From Amazon, will do this twice for 30 mins.

Abs

And last phase of bicep blitz.

[littleamazon]

Wow Pacman! Tell me how it went with your cardio and training!

Amazon

[Pacman]

[ QUOTE ]
Wow Pacman! Tell me how it went with your cardio and training!

Amazon

[/ QUOTE ]

Amazon, it was fabulous. By the time my two intervals were over, I didn't even noticed that I had started. Thanks for posting that, it really kept my intensity up on cardio. I really got a burn at the end in my quads as I finally picked up what you intended for those last two 2.5 minute intervals.

Abs are always killer but those early morning pilate sessions are paying off already. had a lot more stamina and control than usual today!

Thanks for checking!

<font color="red">Cardio </font>
<font color="green">Amazon Elliptical </font> [img]/forum/images/graemlins/wink.gif[/img]
<font color="blue">30 mins
(use for goal purposes only)4120 strides, 421 cal, 2.5 miles </font>
I like to take not of these to beat them next time up..avg heart rate was 165.

<font color="red">Abs </font>
<font color="green">Cross Leg Crunches/Reverse Crunches/Crunches/Oblique Planks/Planks </font> <font color="blue">20/20/20/20/30 sec x 3
</font>

<font color="red">Biceps </font> Final day!!!
<font color="green">Standing DB Curl </font>
<font color="blue">22.5x25x2
20x25x2
17.5x25x1 </font>

<font color="green">Standing DB Hammer Curl </font>
<font color="blue">22.5x25x1
20x25x2
17.5x25x2
15x25x1 </font> RP in ALL of these sets, for hammer curl. This was killer, just as Weapon X promised!

1:30 Fascia Bicep Stretch - I had to do this stretch. My arms were HURTING!
1:15 Flex on Each Arm..

Ah. That feels much better... [img]/forum/images/graemlins/grin.gif[/img]

[littleamazon]

Pacman:

If you want to work on isolation on biceps, switch some of the exercises with dumbbells to seated exercises. This will prevent cheating with your lower back, leaning back as you curl and helps concentrate on mind muscle connection. I also would suggest, for future tryout, do biceps curls with the bar then ss with hammer curls.

Challenge yourself on the elliptical trying to reach the target time. I am glad you like the interval!

I love Pilates and I have explained why I use it. See in terms of the body, it is all about balance: concentric and eccentric movement and muscles that support one another. If, for example, you handle a lot of weight with your biceps, but don't train progressively on strenght on your triceps, injuries are probable to occur as you are placing a greater load on a muscle that has been neglected on performing your eccentric movement. Same happens with quads and hams, etc.

Pilates brings balance for me, working the muscles in unison, concentrating on making lower back, abs and glutes work together.

On my next ab training switch, I will do exercises that combine pilates and traditional ab work, exercises combined. It is an incredible training.

Have a great weekend!

Amazon

[Pacman]

Thanks again for the notes. Reading up a bit on Pilates, I have noticed that balance is one of its greatest benefits. Thank you for highlighting that.

09/17/05
Chest-Delts-Traps
Cardio (jogging)

I'll elaborate later..

[Pacman]

09/17/05

AM - Cardio (jogging)

Chest-Delts-Traps
<font color="red">Chest </font>
<font color="green">Decline DB Flye </font>
<font color="blue">30x20
35x18
40x15
45x12
50x10
40x15 </font>

<font color="red">Delts </font>
<font color="green">Iso DB Lat. Raises (1-Arm) </font>
<font color="blue">20x12
25x11 </font>

<font color="green">BB Uprt Row </font>
<font color="blue">95x10
105x8
115x6
125x4 </font>

<font color="green">Rack Medial Press (to chin) </font>
<font color="blue">115x8
125x8
135x6 </font>

<font color="green">Seated Lat. Raises (2-Arm) </font>
<font color="blue">25x8 d 20xFailure(about 15) d 10x30 sec static hold(RP to 30) </font>

<font color="green">BB Shrugs </font>
<font color="blue">225x8x3 </font>

<font color="green">Stability Ball Vertical DB Press </font>
<font color="blue">10,9,9x55x3 </font>

[Pacman]

Sunday

Rest

09/19/05
AM
Back-Abs
PM
Calf
Light Cardio

Warmup for five minutes on the row machine. I LOVE using the row machine to warmup for back b/c I can concentrate on, and imitate, the mind-muscle connection. Also did some WG BB rows for more warmup.

<font color="red">Back - Edge </font>
<font color="green">WG Pullups ss WG Pullups Static Hold ss CG Pullups ss CG Pullups Negatives </font>
<font color="blue">WG Pullups x 4
WG Pullups x 30sec static hold
CG Pullups x 3
CG Pullups x 10 negatives </font>

This is why I am glad to be doing pilates, for breathing and core, and cardio, for cardiovascular health. This set had be breathing HEAVY! Pathetic but motivating!

Immediately after finished with pullups, run over to pulldown machine.

<font color="green">WG Pulldowns ss CG Pulldowns </font>
<font color="blue">112.5x12/12
d
87.5x15/15
d
75x25/25 </font>

I might have been able to do more but I could not breathe! [img]/forum/images/graemlins/confused.gif[/img] Motivation!

That had me exhausted...

Had to improvise due to the layout of the weightroom. It just isn't logical for me to superset the pulldown machine with db or bb exercises. They are too far away and they get taken by other gym patrons.

So, I pre-exhausted with incline bb bent-arm pullovers and then supersetted with reverse grip bb rows(to chest). It was nice but, again, exhausting.

<font color="green">Incline BB Bent-Arm Pullovers ss Reverse Grip BB Rows(to chest) </font>
<font color="blue">90/120x15
75/110x20
60/95x25 </font>
I hardly ever work high reps and it killed me. [img]/forum/images/graemlins/mad.gif[/img]
Almost done...

<font color="green"> Venom Rows ss Reverse Bench Flye </font>
<font color="blue">150/30x12
d
130/25x12-15
120/22.5x12-15 </font>

Quickly to Bodybuilding DL

<font color="green">Bodybuilding DL </font>
<font color="blue">185x20
225x15
d
185x20 </font>

Taxed!

But, stubborn!

<font color="green">Seated CG Rows </font>
<font color="blue">9plx12 (w/partials at the end)
d
8plx9 (w/partials at the end)
d
7plx11 (w/partials at the end)
d
6plx15 (w/partials at the end) + (static hold x 30sec </font>

I need the balance here. I feel that my chest is overpowering my back b/c of the weak rhomboid.

<font color="green">Face Pulls(Cormier Rows) ss Str8 Arm Pulldowns </font>
<font color="blue">37.5x40 ss 37.5x40
d
25x40 ss 25x40 </font>

[ QUOTE ]
Workout B, Part Four:

1. One and a Half Crunches supersetted with Side Plank or Side Bridge, 10 sets total.

As you crunch, do not lift your whole back off the floor, just roll forward and crunch your rib cage toward your pelvis. To execute this movement, crunch to the top of the range of motion, descend back down half way through the range of motion, and then perform a partial rep; lower completely and repeat.



Superset the crunches with the side plank. To assume the static state, plank with your right arm straight and your left arm on your side.

[/ QUOTE ]
I did a couple of these sets in between my back sets. Then, I did the abs with my last two back exercises mixed in. Ten total sets and my abs are fairly sore. I LOVE those planks. I also mixed in some regular planks when I wasn't too taxed.

[Pacman]

I am thinking about moving my workouts to an earlier time, 1030 to 1100. I like just doing my pilates in the morning instead of trying to squeeze a workout in. Further, I worry that a 1300-1430 workout is too close to my evening workout...decisions...

I have new measurements at home. Will post soon and maybe take a halfway point picture..

I was reading another magazine and came across an excellent theory. I came over to Abc to query the subject and, duh, it was covered here LONG ago. I just had not remembered nor read it completely. Silly. They had a different name for it but it was just the cliffhanger article explained even less. Now, they want me to buy stuff. Uh, no thanks. I've had that info, in more depth, for free for over TWO years now. [img]/forum/images/graemlins/laugh.gif[/img]

MetaCel.com

They have emailed me EVERY day since I downloaded there FREE copy of their "Revolutionary" workout. Pffffttt! Now, they are giving me a HUGE deal of the "next level". [img]/forum/images/graemlins/grin.gif[/img]

Sorry guys. You are two years too late!

Hmm. It is the guidelines to the cliffhanger article almost to the T, without the shameless supplement plugs.

1. Train with weights
2. Eat more calories, especially protein
3. Eat more frequently
4. Rest more
5. Drink more water
6. Incorporate variety into your workouts
7. Use proven muscle building supplement (shameless plug for their product)
8. Train brutally, intensely
9. Consume carbs and protein during your "open window"
10. Use their almost secret product, Metacel

At this point, the workout schedule is MUCH different. Their schedule is just a rotation of chest/delt/tricep, back/bicep/ab, and leg/calf every five days. No shocks, supersets, or anything out of the ordinary. Just basic compound movements. The same exercises, for the most part, every five days.

ABC rules, once again.

[Pacman]

09/20/05

<font color="brown">AM </font>
Legs-H Delts/Traps-M
<font color="orange">PM </font>
Cardio-M
Triceps-M
Forearms-L

These workouts pretty much follow the cliffhanger article though I tried to incorporate a few extra exercises....