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Jeffrw

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  1. a1: weighted dips, +35 3x5 a2: pullups, 3x5 b1: Trap bar deadlifts, 205x5, 255x5, 275x3, 295x3, 295x3 c1: Hanging leg raises, 2x5 I'm gonna try doing "exercise breaks", which I got from Mike Mahler. It's basically GTG. I'll do double KB Presses, on the hour throughout the day, probably only 4 reps. So I'll wind up doing something like 8-10 sets of 4. I'm also gonna try running later. Post-Workout: Raisins and dates shake: filtered water hemp protein blueberries banana strawberries stevia spirulina cinnamon glutamine
  2. As far as that letter goes: "Get over it". Why do people have to take everything so personally? I don't care if liberals or conservatives...both sides have serious sticks up their asses. As for the book: I thought it recommended processed and packaged foods too much. It also made Milwaukee Brewers first baseman Prince Fielder go vegetarian. True Story.
  3. a1: Double Kettlebell Military Press, 55lb, 2x7,1x6 a2: Kettlbell Renegade Rows, 55lb, 3x7 b1: Pistols, 3x3 b2: Kettlebell Single Leg Deadlift, 55lb, 3x5 c: Double Kettlebell Jump Shrugs, 3x10 d: hanging leg raises, 2x5 pwo: 6 dates hemp protein powder and stevia in filtered water.
  4. You can certainly do anything as a vegetarian or vegan that you could do as a meater...BUT it is defintely harder. Where to start? Look up Bill Pearl. How about checking out www.mikemahler.com He's a vegan, not a bodybuilder, but he is extremely strong and has a build most dudes would want. He trained and helped Mac Danzig (UFC) become a vegan. His website is LOADED with tons of training information and there is some nutrition stuff there as well. Check out the books "The Thrive Diet", "The Warrior Diet" and "The Anti-Estrogenic Diet".
  5. You are more likely to adpat to REP RANGES than to exercises. So what you can do is alternate 4-6 weeks of: 5x5 and 5x10
  6. April 09 2009 a1: 70lb KB C+P, 2x5 a2: 225lb Snatch Grip DL, 2x3 a3: 75lb Barbell Curl, 2x8 a4: Hanging Leg Raise, 2x4 b1:70lb KB Military Press, 2x5 b2: 185lb SGDL, 2x10
  7. April 07 2009 @home this morning with a pair Kb's. a1: Double 55lb KB Clean and Military Press, 3x7 a2: 55lb KB Snatch 3x10 L/R b1: 55lb KB SIngle Leg Deadlift, 3x5 b2: Double 55lb Kb Swings (outside the legs), 3x10
  8. a1: Single arm KB military Press, 70lb, 3x6 a2: Snatch grip Deadlifts, 225, 3x4 b1: pistols, 3x3 b2: barbell curls, 95lbs, 3x5 b3: ring dips, 3x3
  9. how so? it is the opposite of anything that you would find in a weider mag or in any newstand magazine. a simple Wave-loading and periodization program with Barbell Deadlifts and Side Press. A big pull and big push. when has there ever been a program that simple in weider? emaphasizing strength, not vanity muscles? don't see that weider much. Anything that is associated with the eastern block or russian military will always get my attention. You fan of Brooks kubick?
  10. Yeah, but I think if you start with a rounded back and keep it rounded through the lift there is a strongly increased risk for injury compared to a neutral back. It seems to me though that most people with bad form start the lift with somewhat decent setup, but then as they are unable to get the bar off the ground with leg power round their backs. So for most people keeping the form from the setup would mean maintaining good form, just like you said. Yeah as long as you don't change what you started with, you'll be fine more than likely Most injuries to the deadlift are actually to the SPINE, not that actual back muscle...so as long as you keep your spine "stiff" or unmoved. The other way people get injured is flexing their biceps...the try to curl and heave the weight up. Gotta keep that elbow straight. but it's another example of an unjury caused by moving or changing from your set up. Toby above mentioned Starting Strength which is a great book. But for deadlifts, imo, the best book is "Pwer to the People" by Pavel.
  11. a1: Double KB Military Press, 55lb, 3x8 a2: Double KB Bent Over Row, 55lb, 3x8 b1: Weighted Dips, +25, 3x6 b2: Trap Bar Deadlifts, 205x5, 255x5, 275x5 c: ab wheel rollouts it's been forever since doing deadlifts, let alone trap bar deads. On saturday, I'll up the poundage on them and probably go to a heavier 3x3 once I regain my comfort level with them. I went down on weighted dips, I felt like I was getting sloppy on the +35 when I got further along in the workout. So I am going to concentrate on +25 and work up to a nice solid "easy" 8-10 reps before starting over at +35. This is a great workout and I felt like a million bucks afterwards. Post-workout shake: 1c Yogurt 2 scoop Soy Protein Isolate (20g protein) 3 tbsp Hemp Protein Powder (10g protein) 1tsp cinnamon sugar banana, strawberries and blueberries.
  12. While there may be some "rules" for deadlifting, the most important key to avoiding injury is not change form during the lift. For example: a slight arch in your back...if you began with the arch and maintain it, you will probably not do any damage. However if you start with a straight back and then round halfway through...that's where the trouble begins! Search on YouTube for videos of Brad Gillingham...I think he has the most perfect natural deadlifting form out there. http://www.youtube.com/watch?v=Jhsr6hImWnA
  13. a1: double KB Military Press, 55lb, 1x6, 2x7, 2x7 a2: bent over alternating KB rows, 62lb, 3x6 one set of A1, rest one minute, one set of A2, rest one minute, repeat. b1: weighted dips, +35, 3x5 b2: barbell curls, 75lb, 3x5 one set of b1, rest one minute, one set of b2, rest one minute, repeat. 800mx4 @ 7:00min/mi pace.
  14. ^^agree 100%. Our bodies are biomenchanically designed to perform physical tasks a certain way; it's nonsense to suggest that you can circumvent mother nature. In fact, by preexhausting you can be setting yourself up for injuries. Did you know that most injuries associated with the bench press are from hurting the SHOULDER, not the chest? So tiring out your shoulder before hand is only going to set yourself up for the possibility of an injury. (I know this first hand too; I tore my rotator cuff benching). You can never take your shoulder out of benching. So by wearing it down you are "over-exhausting" your shoulder more than it needs too; same with triceps if you did those before benching. The whole irony I suppose is that it is usually weak supporting muscles that limit how much you can deadlift, bench, row, etc...so by exhausting those muscles, you make it even worse...so your chest/back/etc...will never get the right amount of work it needs. So, no more muscle is activated than normal, but because it takes the supporting muscles out, you do less reps or weight.
  15. Never said it was. But look, just for sake of mentioing names...Bill Pearl and Arnold spent years doing gymnastics, powerlifting, Olympic weightlifting and strongman comps along with bodybuilding...Ronnie Coleman too. You'll find when you dig deep into pro bodybuilders, you'll see the majority cut their teeth on strength programs.
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