IKFF
Wednesday, July 27, 2005
Saturday, July 23, 2005
The X-Rep
In my last post I mentioned the X-Rep. I stated it was done in the stretch portion of a rep, it also is the bottom position of a rep. For example in the bench press it would be the bottom few inches. Yes these are partial reps, but they are done under constant tension, and not always strongest area of the rep but the "pump" is unbelievable! I have added them in my workouts for just one body part and change the body part that gets "X-Repped" every workout.
For example on a day I would do quads it would look like this:
2 sets of 12 X-reps on squats - @2" below parallel to parallel
1 set of 12 sissy squats
1 set of 20 full squats
2 sets of 8-12 of bench superstted with 2 sets of pullups to failure
2 sets of 8-12 of arnold presses
1 set of curls
1 set of tricep presses
2 sets of my modified kettlebell swings - if you'd like a detailed description please let me know!
I do all this with as little rest as possible
Then stretchout real good afterwards and drink a post workout shake!
You want to do the "X-Rep" in a controlled steady fashion to really feel it. Give this a try and let me know how it works!
For example on a day I would do quads it would look like this:
2 sets of 12 X-reps on squats - @2" below parallel to parallel
1 set of 12 sissy squats
1 set of 20 full squats
2 sets of 8-12 of bench superstted with 2 sets of pullups to failure
2 sets of 8-12 of arnold presses
1 set of curls
1 set of tricep presses
2 sets of my modified kettlebell swings - if you'd like a detailed description please let me know!
I do all this with as little rest as possible
Then stretchout real good afterwards and drink a post workout shake!
You want to do the "X-Rep" in a controlled steady fashion to really feel it. Give this a try and let me know how it works!
Thursday, July 21, 2005
Interesting item from the Korean Times
Here is an interesting article that was in the Korean Times. Not normally what is in this blog but good stuff.
In my next posting I will be discussing implementing the X-rep. It is a rep that is being made popular by Ironman Magazine, briefly you take the stretch position of a rep and move in and out of that range. It is a partial rep but extremely potent!
In my next posting I will be discussing implementing the X-rep. It is a rep that is being made popular by Ironman Magazine, briefly you take the stretch position of a rep and move in and out of that range. It is a partial rep but extremely potent!
Monday, July 11, 2005
Beachbody: Decide. Commit. Succeed.
Beachbody: Decide. Commit. Succeed.
The above link has some real good advice. I have been mixing in the "Power 90" with my own workout and I am having some real good results, and I'm finished in under 30 minutes! Of course the weights I use are lower but my rest period between sets is VERY short almost non existent. If anyone is intersted drop me a line
I found a product that I'd like to share with everyone, "Rejuvionate" This will help with recovery.
The are giving away a free 30 day trial give it a try.
The above link has some real good advice. I have been mixing in the "Power 90" with my own workout and I am having some real good results, and I'm finished in under 30 minutes! Of course the weights I use are lower but my rest period between sets is VERY short almost non existent. If anyone is intersted drop me a line
I found a product that I'd like to share with everyone, "Rejuvionate" This will help with recovery.
The are giving away a free 30 day trial give it a try.
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