Total Physique Online

09/29/06 Friday. 4:30-6:00 PM Workout Cables

• Vulcan Rack Cable Squats – 10c x 15, 15, 7 (Brutal, absolutely THE most brutal thigh exercise I have ever tried. Pics to come. Thighs pumped beyond belief, sweating tons. Hurt from the 2nd rep on. Amazing shit! And pefectly stable. Took some time to devise the setup, but well worth the trouble. Tools needed: Vulcan Racks/Dipping bars, lifting strap, Fabled Cables, Two 3 foot 2×4 boards and Hip belt. In spite of all these tools, the efficiency of the workout is worth it. Fabulous! Never have my thighs taken such a hit, and in only 3 sets! )
• Lateral Raises – 1c x 18, 10, 7, 7
• Archers – 2dc x 20, 20 (whew, exausted on these; definately need conditioning here)
• Chest Expand – 3c x 15, 18, 20, 12
• Side Press-out – 2c x 20 x 3 (for therapy and flexibility more than anyything else at this point. Shoulder has been disapproving of this movement since I injured it months ago, so I am using it to strengthen the shoulder girdle in this ROM in particular. The last time I tried it 2 -3 weeks ago, I used 3c and that was way too much and way too painful. 2C is perfect for now.)
• Parallel Chins 12, 8, 3 (whew, man at this point, I still have steaam, but I can see I am running out.)
• Side Tricep Ext – 2c x 30 (wow), 16 (clearly, pushups and dips are making my triceps much stronger), 13
• Regular Cable Curls – 2c x 20, 12, 8
• Reverse Curls – 2c x 5 (wow, biceps shot, chins blasted them), 6
• Dips- 15, 13

World Class. What can I say. I have not felt this strong or this fit in years. I did some protein in the middle of the workout, plus I waited about an hour after drinking my NO Xplode before training. Plus I warmed up. Better conditioning. Recovering faster between sets. With the exception of Vulcan Cable Squats, I rested less than a minute between sets and rushed to get to the next exercise. Just incredible. Pump, awesome! See how my reps in the chins have not increased much? I think I will reduce sets there as I think I am over doing them.

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09/27/06 Wed. 1:30 PM Workout

• Reverse Chins with – 8, 6, 6, 4SHold x BW (very tough, slow and deliberate reps)
• Chest to Board PushUps – 100 x BW (30,20,15,15,10, 7, 3 one minute or less between sets)
• Parallel Chins with – 10, 7 x BW; same rest scheme
• Dips (tired from pushups) 11, 7, 7 x BW (same rest scheme)

Definately getting stronger. Better conditioning. Recovering faster between sets and between workouts. Muscles appear to be growing. I did have some congestion today that required longer rests between some sets. But I am making awesome progress. I am not getting as sore between workouts either. Let’s hope the trend continues. Been using some N.O.-XPLODE before workouts. I think I like it. Verdict still out. More later. Let’s keep moving forward.

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Soreness is all gone. Shoulder is only a little sore from injury. It is definately getting stronger. More combat training today. This time I used car lifts and daisy loops/Husky Handles. Read the rest of this entry »

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Fabled Cables from Ironmind Enterprises-the best Cables/Bands in the business

Anyone not familiar with cable/band training had better get ready. Cables are brutal. I am still sore from my session this past Sunday. So, I will take one more day and hit it hard tomorrow. Recovery is the key.

In addition, as soon as I get through this cycle, I will see about getting some photos put up that will demonstrate the tremendous variety of movements cables offer.

In the meantime, lets do some combat BW training:
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As I said yesterday, depending on how I felt today I would train again. So, lemme tell you how I felt!!!

OUCHIE!!!!

I am sore all over. Damn, these cables rock! I could build a solid body with these, but I am not just going to use them. I am going to try some car lifting tomorrow, if I am not this sore that is. Ciao!

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I basically took a layoff for a whole month. My diet was non-existent. Shoulder never fully recovered and I just needed a break due to the stress, financial and otherwise, in my life. I lost some weight, or tone perhaps, but my strength and wind was surprisingly good when I trained tonight.

I would have preferred to have trained earlier in the day, but I just had approach anxiety because of my shoulder, not knowing what to expect, so I put it off until the inner nagging drove me crazy enough that I made the decision to just go for it. What I discovered was that my shoulder may have in fact been hurt with cables.

One movement in particular caused a lot of pain, so it is possible I hurt it dooing side chest presses. In any event, the rest of the session went well. I am trying some supplements in the form of NO/Creatine and Glutothione. Also, I am using EFA DHA/400 MG/Day. In addition, I am trying Amplify Protein 3X a day. I will monitor BP, emotional states, bowels, etc. So far, the NO causes gas, but no other side effects as of yet.

This new cycle will be rather unorthodox. I will not be using barbells. I sold them, keeping my Ironmind tools only. So, I will be doing lots of cable pulling, bw exercises, and some other things. I will come back to progressive resistance iron, but not for now. I want to see if gains in size and strength can be had using non-conventional training methods. Here is todays program:
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