Today I did a strength session using only bodyweight exercise, some may ask "but can you get strong using only your bodyweight?" Let me answer this one before I carry on.
Yes!!!!!
Doing 1 legged squats and 1 arm press-ups is a very good way to get strong without the need for equipment. I did a few sets of these two exercises (squats unassissted and press-ups assissted) has well has a couple of sets of 1 rep pull-ups (around 90% of my 1 rep max) and I was done.
Tomorrow I will do a brief conditioning drill and another routine on friday before going back into full swing next week.
I must admit, I am missing full throttle training big time! I can't wait to lift heavy weights again and do a full weeks worth of training. But, has mentioned yesterday, it is vital to take your foot off the pedal every few weeks in order to foster recovery and improvement.
The positive impact this is having on me is very intense, which means it must be the right thing to do has I will now enter next week fresh and raring to go!!!!!
I will be posting a picture next week and I am also working on getting a new video together in the next couple of weeks, so stay tuned.
Just wanted to say thanks for all the support I am getting, it means alot.
Jamie
Tuesday, 31 July 2007
Monday, 30 July 2007
Back Off Week
This week will be my back off week, this means I will do lighter training than usual. There will be no heavy lifting this week, I will take a rest from hypertrophy training and my max strength day will be all body weight stuff.
Why?
Because you can't expect to train with the same intensity all year round and continue to get improvements, doing this can actually wear you out to the point where you will give up.
Every 4-6 weeks I will have a back off week, intensity on all routines will be reduced (not easy, just reduced!), for example, on pull ups progression day, instead of doing 20 minutes, this week I will go down to 10 minutes.
The idea behind this type of training is to recover AND improve in all aspects of fitness, so next week I should lift heavier weights etc.....
Here is part of a good article I found on t-nation:
"Back Off and Grow!
by Jack Reape
The Most Important Thing I Know About Training
When I got the opportunity to write an article for T-Nation, I asked myself, "Self, what's the most important thing you could talk about?" The answer was clear: back-off weeks!
Back-off weeks, planned periods of light training, are critical to any serious athlete when structured carefully. Backing off is so important that even those who use steroids need to do it. Problem is, most weight-trained athletes are unable or unwilling to take a break!
Look around your gym. I'll bet you see lifters of all disciplines doing the same sets, reps and weights month after month. You'll hear talk about never missing a workout and how a hardcore attitude is the key to getting bigger and stronger. You'll also see those same people on a plateau so big they probably think the world is flat!
Know a lot of drug-free or non-genetic freaks making constant progress? Probably not.
Unless they grasp the science of adaptation, once they pass the initial phases of training they'll reach a plateau and set up camp there. If you're on that plateau with them, this article will save you years of training frustration and months of pouring over Dr. Mel Siff’s Supertraining.
Let's break down the back-off week so you can start making progress again!
Concentrated vs. Distributed Loading
Siff points out that training loads are either defined as concentrated or distributed loading. Concentrated loading is where your training is such that you can't completely recover from each workout before the next. Distributed loading is where your training load is low enough so that you can fully recover before the next workout or workouts.
In theory, distributed loading is possible, but time under tension is also important. . . in theory. In practice, unless you have no job, no stress, you're on massive amounts of drugs, you eat a ton and sleep a lot (in other words, you're an unmarried pro-bodybuilder), your training is, in reality, concentrated loading.
It's widely accepted that in a concentrated loading cycle you can only go 4-6 weeks maximally without a back-off. While I'm dispensing with lots of boring and technical explanations, if you enjoy this type of thing I strongly advise buying Supertraining and taking a paid leave of absence from your job. This is where my unmarried pro-bodybuilder idea might come in handy.
While 4-6 weeks is a maximum time span, it's not optimal for most lifters. I'm confident that if all of T-Nation reviewed their training logs, the vast majority would discover nothing works for much longer than 3-4 weeks."
There you have it!
Include regular back off weeks in your training cycle and improvements will continue.
Thanks for reading.
Jamie
Why?
Because you can't expect to train with the same intensity all year round and continue to get improvements, doing this can actually wear you out to the point where you will give up.
Every 4-6 weeks I will have a back off week, intensity on all routines will be reduced (not easy, just reduced!), for example, on pull ups progression day, instead of doing 20 minutes, this week I will go down to 10 minutes.
The idea behind this type of training is to recover AND improve in all aspects of fitness, so next week I should lift heavier weights etc.....
Here is part of a good article I found on t-nation:
"Back Off and Grow!
by Jack Reape
The Most Important Thing I Know About Training
When I got the opportunity to write an article for T-Nation, I asked myself, "Self, what's the most important thing you could talk about?" The answer was clear: back-off weeks!
Back-off weeks, planned periods of light training, are critical to any serious athlete when structured carefully. Backing off is so important that even those who use steroids need to do it. Problem is, most weight-trained athletes are unable or unwilling to take a break!
Look around your gym. I'll bet you see lifters of all disciplines doing the same sets, reps and weights month after month. You'll hear talk about never missing a workout and how a hardcore attitude is the key to getting bigger and stronger. You'll also see those same people on a plateau so big they probably think the world is flat!
Know a lot of drug-free or non-genetic freaks making constant progress? Probably not.
Unless they grasp the science of adaptation, once they pass the initial phases of training they'll reach a plateau and set up camp there. If you're on that plateau with them, this article will save you years of training frustration and months of pouring over Dr. Mel Siff’s Supertraining.
Let's break down the back-off week so you can start making progress again!
Concentrated vs. Distributed Loading
Siff points out that training loads are either defined as concentrated or distributed loading. Concentrated loading is where your training is such that you can't completely recover from each workout before the next. Distributed loading is where your training load is low enough so that you can fully recover before the next workout or workouts.
In theory, distributed loading is possible, but time under tension is also important. . . in theory. In practice, unless you have no job, no stress, you're on massive amounts of drugs, you eat a ton and sleep a lot (in other words, you're an unmarried pro-bodybuilder), your training is, in reality, concentrated loading.
It's widely accepted that in a concentrated loading cycle you can only go 4-6 weeks maximally without a back-off. While I'm dispensing with lots of boring and technical explanations, if you enjoy this type of thing I strongly advise buying Supertraining and taking a paid leave of absence from your job. This is where my unmarried pro-bodybuilder idea might come in handy.
While 4-6 weeks is a maximum time span, it's not optimal for most lifters. I'm confident that if all of T-Nation reviewed their training logs, the vast majority would discover nothing works for much longer than 3-4 weeks."
There you have it!
Include regular back off weeks in your training cycle and improvements will continue.
Thanks for reading.
Jamie
Saturday, 28 July 2007
50 Burpee Challenge
Today I did the 50 burpee challenge, in case you don't remember, the last time I attempted this challenge it took me just over 12 minutes.
In case your not sure what burpees are, here is my latest video:
Burpees are probably the toughest form of bodyweight conditioning their is, you are challenged both physically and mentally and it brings on unbearable fatigue.
So I began today's challenge a little nervous knowing how difficult it would be.
Has I began the challenge I felt tiredness overtake my body and I felt like stopping, it seemed to take forever and I wasn't looking forward to looking at my digital watch at the end.
After I had finished my 50th rep I picked my watch up to check my time, expecting it to be in the 12 to 13 minutes range.
Boy was I in for a shock!
My time.....6 Minutes and 50 seconds!!!!!!!!!!
WOW!
I nearly halved my previouse time, just goes to show that if you stick at something, you will see improvements, and fast.
Doing timed challenges such has this helps you track progress and lets you know if you need to change anything.
I highly recommned this form of training.
Thanks for reading.
Jamie
In case your not sure what burpees are, here is my latest video:
Burpees are probably the toughest form of bodyweight conditioning their is, you are challenged both physically and mentally and it brings on unbearable fatigue.
So I began today's challenge a little nervous knowing how difficult it would be.
Has I began the challenge I felt tiredness overtake my body and I felt like stopping, it seemed to take forever and I wasn't looking forward to looking at my digital watch at the end.
After I had finished my 50th rep I picked my watch up to check my time, expecting it to be in the 12 to 13 minutes range.
Boy was I in for a shock!
My time.....6 Minutes and 50 seconds!!!!!!!!!!
WOW!
I nearly halved my previouse time, just goes to show that if you stick at something, you will see improvements, and fast.
Doing timed challenges such has this helps you track progress and lets you know if you need to change anything.
I highly recommned this form of training.
Thanks for reading.
Jamie
Friday, 27 July 2007
Max Strength Improvements
In today's max strength session I lifted 6lbs heavier than last week! I am improving at a fast rate although I know it won't last. This was also in spite of the fact that I am feeling a little sore because of the tabata workout I performed two days ago.
Yesterday I did pull-up progressions, 1 rep per minute for 20 minutes, and I must admit, I found it HARD! I really struggled for the last 5 minutes so I still have along way to go before I can knock out a few reps at a time.
The key to this is to stick at it, doing pull-ups is the best way to improve, today I did sets of jumping pull-ups and that is a good way to build pull-up strength.
I have a feeling that this particular part of the project could take several months.
Positive thinking and effort is the key to success!!!!!
Tomorrow is 50 burpee challenge day, will I do it in less than 12 minutes?
We shall see!!!!!
Thanks
Jamie
Yesterday I did pull-up progressions, 1 rep per minute for 20 minutes, and I must admit, I found it HARD! I really struggled for the last 5 minutes so I still have along way to go before I can knock out a few reps at a time.
The key to this is to stick at it, doing pull-ups is the best way to improve, today I did sets of jumping pull-ups and that is a good way to build pull-up strength.
I have a feeling that this particular part of the project could take several months.
Positive thinking and effort is the key to success!!!!!
Tomorrow is 50 burpee challenge day, will I do it in less than 12 minutes?
We shall see!!!!!
Thanks
Jamie
Wednesday, 25 July 2007
Tabata Training
Today I did what is known has tabata training, this style of exercise is brief but is the most intense routine I have EVER done.
The exercise lasts for 4 minutes and the cycle is 20 seconds of work with 10 seconds rest 8 times (4 minutes). I did 4 exercsies however, using the tabata method for each one lasting a total of 16 minutes. When this style was being researched, participants burned more fat than those doing regular exercise because it raises your metabolic rate for a long time after the exercise is finished.
I was absolutley dripping in sweat and in total agony by the end of training today and reached failiure more than once. I had to really dig deep to complete the routine has I felt unbearable fatigue.
When I had finished I was very happy with the effort I had just put in. I highly recommend you try this style of training.
Here is a piece on the Tabata method from t-nation:
"Tabata is the name of a Japanese researcher who discovered an interesting way to increase both anaerobic and aerobic pathways at the same time. It's one of those strange training programs that seems to fit across disciplines: it's excellent for bicyclists, speed skaters, Olympic lifters, or the person looking to lose fat quickly.
This training method is so simple, yet so incredibly difficult, that athletes tend to try it once, acknowledge its greatness, and then vow to never speak its name again. What is it? It's simple: take one exercise and perform it in the following manner:
1) For twenty seconds, do as many repetitions as possible.
2) Rest for ten seconds
3) Repeat seven more times!
That's it! You're done in four minutes! Oh, and that thing you're trying to brush off your face? That would be the floor.
Eight sets of "as many reps as you can get done," followed with a brief ten second rest— simple and effective. The two best exercise options for the Tabata method are the front squats and the "thruster," which I'll describe in a bit.
It helps to have someone record the reps of each set for you because, well, you won’t remember after you pass out. I use the "lowest rep number" of any of the eight sets as my measurement to compare workout to workout. If you go too heavy, that number might be two. If you go too light, you might find yourself getting around 15 reps or more."
Try it, I dare ya!!!!!
Jamie
The exercise lasts for 4 minutes and the cycle is 20 seconds of work with 10 seconds rest 8 times (4 minutes). I did 4 exercsies however, using the tabata method for each one lasting a total of 16 minutes. When this style was being researched, participants burned more fat than those doing regular exercise because it raises your metabolic rate for a long time after the exercise is finished.
I was absolutley dripping in sweat and in total agony by the end of training today and reached failiure more than once. I had to really dig deep to complete the routine has I felt unbearable fatigue.
When I had finished I was very happy with the effort I had just put in. I highly recommend you try this style of training.
Here is a piece on the Tabata method from t-nation:
"Tabata is the name of a Japanese researcher who discovered an interesting way to increase both anaerobic and aerobic pathways at the same time. It's one of those strange training programs that seems to fit across disciplines: it's excellent for bicyclists, speed skaters, Olympic lifters, or the person looking to lose fat quickly.
This training method is so simple, yet so incredibly difficult, that athletes tend to try it once, acknowledge its greatness, and then vow to never speak its name again. What is it? It's simple: take one exercise and perform it in the following manner:
1) For twenty seconds, do as many repetitions as possible.
2) Rest for ten seconds
3) Repeat seven more times!
That's it! You're done in four minutes! Oh, and that thing you're trying to brush off your face? That would be the floor.
Eight sets of "as many reps as you can get done," followed with a brief ten second rest— simple and effective. The two best exercise options for the Tabata method are the front squats and the "thruster," which I'll describe in a bit.
It helps to have someone record the reps of each set for you because, well, you won’t remember after you pass out. I use the "lowest rep number" of any of the eight sets as my measurement to compare workout to workout. If you go too heavy, that number might be two. If you go too light, you might find yourself getting around 15 reps or more."
Try it, I dare ya!!!!!
Jamie
Tuesday, 24 July 2007
I'm Back!
Today was my first training session in a few days due to a work related injury, sorry for the absence.
Today was my hyertrophy session and even though I am still a little sore I managed to lift 5lbs more than last week, which was a nice surprise.
I was due to train yesterday but it was too soon so I decided to wait an extra 24 hours, I see that the blog has still been getting visitors so thanks for the loyalty.
During the last couple of days I have had to keep negative thoughts out of my head, thoughts such has "wait until next week" etc... If you ever feel yourself going down this path, fight it. If you listen to these thoughts, before you know it you will have had the last couple of weeks off making it harder to get back into it.
Thanks for reading and it's good to be back!!!!!
Jamie
Today was my hyertrophy session and even though I am still a little sore I managed to lift 5lbs more than last week, which was a nice surprise.
I was due to train yesterday but it was too soon so I decided to wait an extra 24 hours, I see that the blog has still been getting visitors so thanks for the loyalty.
During the last couple of days I have had to keep negative thoughts out of my head, thoughts such has "wait until next week" etc... If you ever feel yourself going down this path, fight it. If you listen to these thoughts, before you know it you will have had the last couple of weeks off making it harder to get back into it.
Thanks for reading and it's good to be back!!!!!
Jamie
Sunday, 22 July 2007
Injured
Hi,
due to an injury at work I have not trained or blogged in a couple of days, but I will be back tomorrow.
Sorry!
Jamie
due to an injury at work I have not trained or blogged in a couple of days, but I will be back tomorrow.
Sorry!
Jamie
Friday, 20 July 2007
Long Day
Hi, just a quick one today has I have had a long day at work and am very tired.
15 minutes pull-up progressions 1 rep per minute.
Sorry for the short post, more tomorrow.
Jamie
15 minutes pull-up progressions 1 rep per minute.
Sorry for the short post, more tomorrow.
Jamie
Thursday, 19 July 2007
Good Response
Since posting the all out video yesterday I have had a very good response from viewers. On websites people have been asking all sorts of questions regarding the routine and what other exercises could be used etc.... Suzette also asked about other exercises in the comments section of this blog.
The great thing about minute drills is the variety of the routine. When doing minute drils I do 2 minute rounds with 1 minute rest between each round. I will eventually work upto 3 minute rounds. I also use 30 seconds for each exercise, this is my favourite, you can do 1 minute each exercise but that than puts a limit on the amount you do.
I also use different exercises, sometimes I will do press-ups, squats and lunges, another time I will use burpees, laterial jumps and jumping jacks, the list is endless. No single round has to be the same.
Here is the video again:
Back to today...
Today was max strength day, it included jumping pull-ups and assisted 1 legged squats, has a finisher I did 100 woodchoppers for time, this exercise needs a medicine ball.
I am feeling better every day, although the routines still hurt!!!!!
Thanks for reading.
Jamie
The great thing about minute drills is the variety of the routine. When doing minute drils I do 2 minute rounds with 1 minute rest between each round. I will eventually work upto 3 minute rounds. I also use 30 seconds for each exercise, this is my favourite, you can do 1 minute each exercise but that than puts a limit on the amount you do.
I also use different exercises, sometimes I will do press-ups, squats and lunges, another time I will use burpees, laterial jumps and jumping jacks, the list is endless. No single round has to be the same.
Here is the video again:
Back to today...
Today was max strength day, it included jumping pull-ups and assisted 1 legged squats, has a finisher I did 100 woodchoppers for time, this exercise needs a medicine ball.
I am feeling better every day, although the routines still hurt!!!!!
Thanks for reading.
Jamie
Wednesday, 18 July 2007
New Video On Conditioning (All Out)
This is me doing 1 round of a four round minute drill routine I did today, they were 2 minute rounds, the video does not show the last 30 seconds, which was burpees.
This kind of routine is brief yet very effective, I have called it All Out, the video shows:
. Burpees x 30 seconds
. Jumping Jacks x 30 seconds
. Squats x 30 seconds.
This video show that you don't need a fancy gym or garage to get fit, I was in my living room with a stop clock drapped over the high chair and my eldest kid watching tv, so no excuses for lack of exercise!
I did this set for rounds 1 and 2, rounds 3 and 4 consisted of different exercises for variety, I had 1 minute of rest between each round.
I had to fight through this routine, thats what happens when you give 100%!!!!!
Quality not quantity remember!
Thats all for today, hope you enjoy the video.
Thanks for visiting.
Jamie
Tuesday, 17 July 2007
Hypertrophy
Today has been very good in terms of self improvement for me, I lifted 5lbs extra weight on all my lifts!! Which means I am now lifting an extra 10lbs since I started!
I know I will not lift an extra 5lbs every week and I'm not expecting too, when you first start exercising you make fast gains in strength because it is new to your body, but has you get used to it you begin to adapt so progress slows down. It is at this point when alot of people get frustrated with their routines and give up, but this is not the way to go, when you no longer feel a challenge it is time for change, variety is the spice of life.
When faced with this problem simply change the exercises you are doing, one usefull approach to training is to change your routine every 4 weeks or so to prevent bordem or plateau.
So don't give up, just change exercises.
I was tied today and did'nt really feel like exercising but thinking of this blog helped me make the right decision, knowing that I can't lie on here and that I would need to explain my lazyness made me get my ass into gear. This is why blogging is such a fantastic way to keep yourself motivated.
Thanks for reading.
"A champion always gets up, even if he can't"
Jamie
I know I will not lift an extra 5lbs every week and I'm not expecting too, when you first start exercising you make fast gains in strength because it is new to your body, but has you get used to it you begin to adapt so progress slows down. It is at this point when alot of people get frustrated with their routines and give up, but this is not the way to go, when you no longer feel a challenge it is time for change, variety is the spice of life.
When faced with this problem simply change the exercises you are doing, one usefull approach to training is to change your routine every 4 weeks or so to prevent bordem or plateau.
So don't give up, just change exercises.
I was tied today and did'nt really feel like exercising but thinking of this blog helped me make the right decision, knowing that I can't lie on here and that I would need to explain my lazyness made me get my ass into gear. This is why blogging is such a fantastic way to keep yourself motivated.
Thanks for reading.
"A champion always gets up, even if he can't"
Jamie
Monday, 16 July 2007
Relax, Relax, Relax!
Although training hard is important, relaxing is just has important, maybe even more so. When you train you cause tiny micro tears in your muscles and it is'nt until your resting and eating that things start to develope. This is why it is important to get something inside you within a couple of hours of training, so you can feed the muscle and help it repair and get stronger.
Rest and eat!!!!!
Today was rest day for me, now I'm rearing to go tomorrow when it is hypertrophy day and I can't wait.
I will have a new video up on Wednesday so keep an eye out for it.
I would also just like to say how gratefull I am for all the support I am getting while undertaking this project, thankyou!
Time to go to bed.
Jamie
Rest and eat!!!!!
Today was rest day for me, now I'm rearing to go tomorrow when it is hypertrophy day and I can't wait.
I will have a new video up on Wednesday so keep an eye out for it.
I would also just like to say how gratefull I am for all the support I am getting while undertaking this project, thankyou!
Time to go to bed.
Jamie
Sunday, 15 July 2007
Pull Up Progression
Above are my first picture taken and one I took today, see the difference?
Today I did pull up progression training, I did 10 minutes doing 1 rep per minute, I was planning on doing 20 minutes but decided against it because I had never done more than 2 whole pull ups in one session before. Today was the most I have done (10) so that was good enough. My muscles felt taxed at the end because of the max effort I had to put in for each rep so doing 20 minutes may not of been such a good idea, next session I plan on doing 15 minutes (reps) improving my session total by 5.
Because pull ups are my biggest weakness I felt I needed to dedicated an entire session a week to this objective and I suggest you do the same for any weak links you may have, the above protocol is the perfect way to go.
After I have completed 20 minutes worth of 1 rep I will than start using the first 5 minutes of the routine to do 2 reps and 1 rep for the last 15. It will take time so I need to be patient. Patience is very important when working towards an objective, if you are in the same boat has me all I can say is be patient and the results will come, don't lose heart.
Thats all for today.
Train hard!
Jamie
Saturday, 14 July 2007
Work Capacity 101
Today I did Work Capacity 101 from Ross Enamaits Infinite Intensity, it was scaled to my ability such has only doing 5 burpees instead of 15 and less pull-ups (I did jumping pull-ups).
But I did manage to keep within the every 2 minute protocol like it's supposed to be done. This routine is very demanding and I could have easily given up at any time, I had to really push myself through this one.
Here is a little info on work capacity:
"1.1. Physical work capacity
Physical work capacity is the ability to perform maximal physical work. As it is a function of the intensity and duration of work, each individual has many different capacities such as anaerobic, aerobic and endurance capacity, each with its own limiting factors. In practice, aerobic work capacity (VO2 max) is the capacity most often considered."
And here is the whole article:
http://www.unu.edu/unupress/food2/UID08E/uid08e0o.htm
I also performed a finisher today, I did 50 squats for time and finished it in 1 minute and 5 seconds, this type of training is brief yet very effective.
This sort of routine forces you to push through the fatigue and is very challenging both mentally and pysically. Two weeks ago such a workout would have left me for dead but now I am getting fitter and stronger all the time, I no longer dread such workouts, instead I look forward to them.
The gains I am making are incredible, I just hope they continue! Although I say all this their is still a long way to go, I have only reached 1 goal so far (2 pull-ups)so I cannot afford to get too carried away with myself.
I am still working on my diet but it is a work in progress.
Thanks for reading.
Jamie
But I did manage to keep within the every 2 minute protocol like it's supposed to be done. This routine is very demanding and I could have easily given up at any time, I had to really push myself through this one.
Here is a little info on work capacity:
"1.1. Physical work capacity
Physical work capacity is the ability to perform maximal physical work. As it is a function of the intensity and duration of work, each individual has many different capacities such as anaerobic, aerobic and endurance capacity, each with its own limiting factors. In practice, aerobic work capacity (VO2 max) is the capacity most often considered."
And here is the whole article:
http://www.unu.edu/unupress/food2/UID08E/uid08e0o.htm
I also performed a finisher today, I did 50 squats for time and finished it in 1 minute and 5 seconds, this type of training is brief yet very effective.
This sort of routine forces you to push through the fatigue and is very challenging both mentally and pysically. Two weeks ago such a workout would have left me for dead but now I am getting fitter and stronger all the time, I no longer dread such workouts, instead I look forward to them.
The gains I am making are incredible, I just hope they continue! Although I say all this their is still a long way to go, I have only reached 1 goal so far (2 pull-ups)so I cannot afford to get too carried away with myself.
I am still working on my diet but it is a work in progress.
Thanks for reading.
Jamie
Friday, 13 July 2007
Minute Drills
Today I did minute drills, and they are gut wrenching! They are brief periods of exercise followed by rest. I did 5 rounds of minute drills each one being 2 minutes in duration followed by 1 minute of rest. Sweat hit the floor has I struggled through the routine and I felt like I was on fire. It would have been easy to give up, who would know? Not you the reader, but I would know and thats what kept me going.
With this type of routine it's important that you go has fast has you can to get the best benefits from the exercise, coasting will be no good. They are brief so the intensity level needs to be high, it is quality not quantity.
Make EVERY workout count!
I hope that everyone who reads this blog trains with that attitude, to meet fatigue head on and knock the annoying little sod into touch!
Now I'm looking forward to tomorrow, it will be INTENSE!
Jamie
From 300 Spartans
"it's better to die on your feet than live on your knees"
With this type of routine it's important that you go has fast has you can to get the best benefits from the exercise, coasting will be no good. They are brief so the intensity level needs to be high, it is quality not quantity.
Make EVERY workout count!
I hope that everyone who reads this blog trains with that attitude, to meet fatigue head on and knock the annoying little sod into touch!
Now I'm looking forward to tomorrow, it will be INTENSE!
Jamie
From 300 Spartans
"it's better to die on your feet than live on your knees"
Thursday, 12 July 2007
Feeling Stronger
Today was max strength day and I lifted 4lbs more weight than last week, so I'm pleased about that.
Progress is going well and I feel 100% better than when I started this project!!!!! I have another 3 days of training ahead of me and I can't wait.
Today's workout included jump pull-ups, 1 legged squats and dips and I now have that nice ache you get after a great workout!
The blog is also going well, the amount of daily visits it recieves is rising and my videos on youtube have had a decent response, that reminds me, I plan on making another video during the next week.
Just want to say thankyou for all the support I have had so far.
Jamie
Progress is going well and I feel 100% better than when I started this project!!!!! I have another 3 days of training ahead of me and I can't wait.
Today's workout included jump pull-ups, 1 legged squats and dips and I now have that nice ache you get after a great workout!
The blog is also going well, the amount of daily visits it recieves is rising and my videos on youtube have had a decent response, that reminds me, I plan on making another video during the next week.
Just want to say thankyou for all the support I have had so far.
Jamie
Wednesday, 11 July 2007
Density Training
This means "More volume in less time", why am I talking about density training? Because that is what I am going to use to improve my pull-up total.
My goal now is to get 20 straight reps and I will be doing this by building up my total gradually. I will start this saturday and my first workout will look like this:
20 Minutes total
Minute 1: 1 rep
Minute 2: 1 rep
And so on for 20 minutes, I will do the rep at the start of every minute and will work on progressing over the coming weeks.
I recommend you use this style of training for your weakest links to help improve strength in that area.
Their are many good articles on the net regarding density training and I recommend you check them out!!!!!
Thanks for reading, workout tomorrow!!!!!
Jamie
My goal now is to get 20 straight reps and I will be doing this by building up my total gradually. I will start this saturday and my first workout will look like this:
20 Minutes total
Minute 1: 1 rep
Minute 2: 1 rep
And so on for 20 minutes, I will do the rep at the start of every minute and will work on progressing over the coming weeks.
I recommend you use this style of training for your weakest links to help improve strength in that area.
Their are many good articles on the net regarding density training and I recommend you check them out!!!!!
Thanks for reading, workout tomorrow!!!!!
Jamie
Tuesday, 10 July 2007
Goal Setting
Has you know, I have set myself a goal of completing the 300 workout by August (I will announce the exact date tomorrow). In order to reach that goal it is equally important that I set myself a number of micro goals which build up to the main one.
An example of a micro goal would be me reaching 2 pull-ups, which I did, and now I will set myself another micro goal but I also need to put a date on that goal in order to push myself into improving. My weakest link at the moment is the pull-ups and I have found a way in which to really improve my pull-up total, I will talk more about this tomorrow.
Setting micro goals make the bigger goal less daunting and show regular progress, a couple of things to remember when setting a new goal is:
. Set the date
. Be realistic and make it reachable
. Set micro goals in order to help you along the journey.
Hope that helps.
No training today, my next day is Wednesday, so watch this space!!!!!
Thanks for reading.
Jamie
An example of a micro goal would be me reaching 2 pull-ups, which I did, and now I will set myself another micro goal but I also need to put a date on that goal in order to push myself into improving. My weakest link at the moment is the pull-ups and I have found a way in which to really improve my pull-up total, I will talk more about this tomorrow.
Setting micro goals make the bigger goal less daunting and show regular progress, a couple of things to remember when setting a new goal is:
. Set the date
. Be realistic and make it reachable
. Set micro goals in order to help you along the journey.
Hope that helps.
No training today, my next day is Wednesday, so watch this space!!!!!
Thanks for reading.
Jamie
Monday, 9 July 2007
Strength Improvement
Today was hypertrophy day, and I lifted 5lbs more weight than last week, it feels great when you see an improvement in performance and I've had 2 in has many days!!!!!
Here is my picture from today:
Here is my first picture.
I am pleased with the results so far.
You may have noticed the new link on the right, I have now sorted out my youtube channel so you can subscribe and get notification whenever I post a new video.
See you soon!!!!!
Jamie
Here is my picture from today:
Here is my first picture.
I am pleased with the results so far.
You may have noticed the new link on the right, I have now sorted out my youtube channel so you can subscribe and get notification whenever I post a new video.
See you soon!!!!!
Jamie
Sunday, 8 July 2007
Micro Goal Reached!
I reached the micro goal I set for myself last week, which was to complete 2 pull-ups (1 better than usual). Sorry the video is a bit dark but I promised to post it today and that meant the video being a bit on the dark side.
I didn't want to wait until tomorrow, too excited!!!!!
It's been a hard week with me being ill but I didn't let it get me down. The second pull-up took every ounce of strength I had in me, for a moment I didn't think I was going to make it, I soon pushed that thought out with more positive ones!
If you want something, go out and get it! Don't let anyone tell you it is too hard!!!!!
Tomorrow I will post my picture.
Until than
Jamie
I didn't want to wait until tomorrow, too excited!!!!!
It's been a hard week with me being ill but I didn't let it get me down. The second pull-up took every ounce of strength I had in me, for a moment I didn't think I was going to make it, I soon pushed that thought out with more positive ones!
If you want something, go out and get it! Don't let anyone tell you it is too hard!!!!!
Tomorrow I will post my picture.
Until than
Jamie
Saturday, 7 July 2007
Update On Absence
I have been very ill the last couple of days so everything else has been put on hold.
I was looking forward to finding out if I had reached my first short term micro goal of 2 pull-ups, I will now attempted this tomorrow afternoon.
My reaction now is important, this setback could make me stop training all together (I call this the can't be bothered syndrome), but I will get up, dust myself down and carry on. You need to remember that life throws obstacles at us and it is up to us to rise to that challenge head on and knock it out of the park.
Tomorrow I will post my picture and video attempted.
Jamie
I was looking forward to finding out if I had reached my first short term micro goal of 2 pull-ups, I will now attempted this tomorrow afternoon.
My reaction now is important, this setback could make me stop training all together (I call this the can't be bothered syndrome), but I will get up, dust myself down and carry on. You need to remember that life throws obstacles at us and it is up to us to rise to that challenge head on and knock it out of the park.
Tomorrow I will post my picture and video attempted.
Jamie
Thursday, 5 July 2007
The Night Before
I have posted late today because of work, sorry for anyone who has checked here a couple of times already.
So, tomorrow is the day I find out if I can complete 2 whole pull-ups!!!!! It may seem like nothing to alot of people reading this but to me it's a personal milestone, if I achieve this it will mean a 100% improvement!!!!!
I will post the video of it tomorrow pass or fail, so I hope not to let myself down in front of an audience, but I am confident that I will do it.
I will also put up my second picture, so you can see if their is a difference between now and last week. I hope so!
Need to go to bed now has I am up at the crack of dawn for more work, it's a barrier, but one I aim to smash through!
Until Tomorrow
Jamie
So, tomorrow is the day I find out if I can complete 2 whole pull-ups!!!!! It may seem like nothing to alot of people reading this but to me it's a personal milestone, if I achieve this it will mean a 100% improvement!!!!!
I will post the video of it tomorrow pass or fail, so I hope not to let myself down in front of an audience, but I am confident that I will do it.
I will also put up my second picture, so you can see if their is a difference between now and last week. I hope so!
Need to go to bed now has I am up at the crack of dawn for more work, it's a barrier, but one I aim to smash through!
Until Tomorrow
Jamie
Wednesday, 4 July 2007
Max Strength Training
Today's workout was good, I am feeling fit and no longer suffer from the soreness I had last week. Training consisted of a few dumbbell movement, this is because training one arm at a time gives you more strength benefits than using both like in barbell exercises.
I did 1 pull-up has a finisher to the workout, has this is the same has my 1 rep max in other lifts, therefore 1 rep is more than enough.
Tomorrow is my rest day in terms of workouts because I am busy all day, my next day is friday which will incorporate both strength AND conditioning, I will explain more about this later in the week.
Here is some info on max strength training from www.turntillburn.com
The aim of the maximum strength training is not a further increase in muscle mass but an improvement of muscular coordination. In a normal movement there is a recruitement of about 40 - 60 % of all muscle fibers. These fibers are responsible for the maximum strength. During a maximum strength training the amount of fibers recruited can be improved up to about 80 %. This means an increase of the maximum force of 20 % without change of the muscle mass. Exercises consist of dynamic excentric - concentric pattern at high intensity load. The rolling in and out movement is loaded high enough to just allow 1 - 3 repetitions. The amount of load should be increased at every training unit. After 2 - 4 weeks time the top of the training curve is reached and the exercise pattern has to be changed again.
I recommend you visit the site.
Until tomorrow!
Jamie
I did 1 pull-up has a finisher to the workout, has this is the same has my 1 rep max in other lifts, therefore 1 rep is more than enough.
Tomorrow is my rest day in terms of workouts because I am busy all day, my next day is friday which will incorporate both strength AND conditioning, I will explain more about this later in the week.
Here is some info on max strength training from www.turntillburn.com
The aim of the maximum strength training is not a further increase in muscle mass but an improvement of muscular coordination. In a normal movement there is a recruitement of about 40 - 60 % of all muscle fibers. These fibers are responsible for the maximum strength. During a maximum strength training the amount of fibers recruited can be improved up to about 80 %. This means an increase of the maximum force of 20 % without change of the muscle mass. Exercises consist of dynamic excentric - concentric pattern at high intensity load. The rolling in and out movement is loaded high enough to just allow 1 - 3 repetitions. The amount of load should be increased at every training unit. After 2 - 4 weeks time the top of the training curve is reached and the exercise pattern has to be changed again.
I recommend you visit the site.
Until tomorrow!
Jamie
Tuesday, 3 July 2007
Can You Get Fit In Just 10 Minutes?
Yes, you can!!!!!
Thats how long today's workout lasted (I have'nt got all day you know!).
It consisted of a selection of exercises performed for a certain time on each one.
By the end of the 10 minutes I was on the floor drenched in sweat!!!!! That tells me it workes.
It's all about quality over quantity, it's what you put in that counts, not how long you do it for. Give it a try, do 10 minutes worth of press-ups and squats and you will soon realise just how much you can achieve in such a short amount of time. If your like me and work full time, have a family etc.. Than you don't have time to workout for 1-2 hours per day, so this protocol is ideal.
The hardest part of today's workout was the Burpees, I HATE them! But I also appreciate how effective they are for conditioning.
Of course I won't workout for 10 minutes every time, it's all about variety, to keep the body guessing and never letting it adjust to one way of training.
Why not give the 10 minute workout a try? You'll be amazed, Promise!
Tomorrow is max strength day, so until than...
Jamie
Thats how long today's workout lasted (I have'nt got all day you know!).
It consisted of a selection of exercises performed for a certain time on each one.
By the end of the 10 minutes I was on the floor drenched in sweat!!!!! That tells me it workes.
It's all about quality over quantity, it's what you put in that counts, not how long you do it for. Give it a try, do 10 minutes worth of press-ups and squats and you will soon realise just how much you can achieve in such a short amount of time. If your like me and work full time, have a family etc.. Than you don't have time to workout for 1-2 hours per day, so this protocol is ideal.
The hardest part of today's workout was the Burpees, I HATE them! But I also appreciate how effective they are for conditioning.
Of course I won't workout for 10 minutes every time, it's all about variety, to keep the body guessing and never letting it adjust to one way of training.
Why not give the 10 minute workout a try? You'll be amazed, Promise!
Tomorrow is max strength day, so until than...
Jamie
Monday, 2 July 2007
Week 2 Begins!
I no longer feel sore, so thats one good thing, the other good thing is that I get to go through it all again! I have set myself a mini goal for this week and that is to achieve 2 pull-ups by Friday, I will post the video.
Today will be hypertrophy day, with sets of deadlifts, military press and squats.
3 sets of 10 reps. I will finish with bicep curls (I know I know).
T oday I hope to finish with the same weight, last week I had to strip the bar a couple of times.
UPDATE!!!!!
I still did not finish with the same weight, but I did finish with more weight than last week, which means I have improved.
Check out the archives if this is your first time visiting.
Train hard.
Jamie
Today will be hypertrophy day, with sets of deadlifts, military press and squats.
3 sets of 10 reps. I will finish with bicep curls (I know I know).
T oday I hope to finish with the same weight, last week I had to strip the bar a couple of times.
UPDATE!!!!!
I still did not finish with the same weight, but I did finish with more weight than last week, which means I have improved.
Check out the archives if this is your first time visiting.
Train hard.
Jamie
Sunday, 1 July 2007
300 Spartans Workout
I have re-posted my first picture and exercise video has a recap of the last week, it's been interesting and painfull, but I'm getting there.
New Goal - 300 Spartan workout
Has you can see, I have set myself a new goal, to complete to 300 workout the actors did to get ready for the movie. Before I go on I want to say that it's creator, Mark Twight, has done a fantastic job and his gymjones site is great.
I will be using different methods to get ready for this protocol, including using crossfit and rosstraining methods. I will not do the 300 workout has part of my normal training, just has a test.
I aim to do it in 2 months, I will give a date in the next few days.
The 300 workout:
25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps with a 24-inch box
50 "floor wipers" (a core and shoulders exercise at 135 pounds)
50 "clean and press" at 36 pounds (a weight-lifting exercise)
25 more pull-ups -- for a total of 300 reps
Why set a performance goal?
Good question, I believe it is important to set performance goals rather than weight, size goals, these too will come along has good side effects. Along with 300 I have also set more short term performance goals which I need to achieve along the way if I am to reach the goal of completing 300.
These mini goals are:
Do the 50 burpee challenge in 11 minutes
Be able to do 10 pullups instead of 1
Do sets of 10 burpees in magic 50 instead of 5
These goals are for the coming month, I have set an even shorter goal for the next week:
Do 2 pullups instead of 1
That is my next goal, to do 2 pullups, and I am to do this next friday, watch out for the video!
Why short term goals?
I believe it takes the pressure off from reaching long term goals, it's a sort of one step at a time type thing and thats what works for me, has I reach these small milestones I will feel on top of the world, plus the long term goals will not seem has difficult has before.
This last week has been long and hard, but I am looking forward to tomorrow has I start all over again!
Train hard.
Jamie
Subscribe to:
Posts (Atom)
