I recently finished that 2 week arm workout I posted about and.....I added nearly 2"!!![17 1/16" - 19" But I have to also add I almost NEVER work my arms so I believe that helped. I still think it is worth giving atry.
My new workout is as follows
Squats [@15reps] supersetted with double kettlebell swings [as many as possible,"leaving one in the tank"] 3 sets
3 sets of chest and back supersetted
2 sets of side raises immediately followed by one set of double kettlebell clean and presses to failure
Core work
If you have any questions please ask!
IKFF
Tuesday, May 23, 2006
Pavel's New Book
"Pavel's Kettlebell Training System—
The Shortcut To Extreme Strength and Elite
Conditioning. Guaranteed. "
Announcing Pavel's new book:
Enter the Kettlebell!
Strength Secret of the Soviet Supermen
Paperback, 200 pages, 8.5" x 11"
246 full color photos, charts and workouts
# B33 $34.95
Order before midnight PDT, Friday, May 26 and receive a
Special One-Time Only Introductory Price: $29.95
The kettlebell. AK—47 of physical training hardware.
Hunk of iron on a handle. Simple, sinister, brutal—and
ferociously effective for developing explosive
strength, dramatic power and never-say-die
conditioning. The man's man's choice for the toughest,
most demanding, highest-yield exercise tool on the
planet.....
Wednesday, May 17, 2006
Here is a link for a free eBook which will b up for only 72 hours, it is from Mike Mahler. If you are not familiar with him check out his site or Dragon door [link on the right!!!] order his DVD I did a write up in the past on one "The Kettlebell Solution for Size And Strength" excellent. Believe me after reading the ebook your going to want to order!
Here is a copy of the email:
Okay I am in a generous mood and I am giving the E-book away for free forthe next 72 hours. Once 72 hours is gone, the offer goes with it. Do noteven think of emailing me after 72 hours for the e-book.Go here to download it:
URL:https://createpdf.adobe.com/cgi-pickup.pl?LOC=en_US&CDS=446BDBF6-51CE-28745D&LID=MAHLER25
Document-id: 446BDBF6-51CE-28745D
Login: MAHLER25
Password: charlie
Again you have 72 hours. If you like what you see in the book, sign up fora seminar and get my DVD's. Or just be cheap and enjoy the free info ;-)Mike
Tom
Here is a copy of the email:
Okay I am in a generous mood and I am giving the E-book away for free forthe next 72 hours. Once 72 hours is gone, the offer goes with it. Do noteven think of emailing me after 72 hours for the e-book.Go here to download it:
URL:https://createpdf.adobe.com/cgi-pickup.pl?LOC=en_US&CDS=446BDBF6-51CE-28745D&LID=MAHLER25
Document-id: 446BDBF6-51CE-28745D
Login: MAHLER25
Password: charlie
Again you have 72 hours. If you like what you see in the book, sign up fora seminar and get my DVD's. Or just be cheap and enjoy the free info ;-)Mike
Tom
Thursday, May 11, 2006
Inches to your arms in 2 weeks!!!!
I came across this workout by Ellington Darden, Ph.D,
When I first read this I thought it didn’t seem all that much, 2 workouts a week for 2 weeks [4 workouts!!!!] add @1/2”! it consists of one set of super slow pull-ups supersetted with curls and then one set of superslow dips supersetted with tricep extensions. This is done 2 times the 1st week. Then on the 2nd week add a slow set of negative pull-ups and dips. The full training article is on T-nation.com [http://www.t-nation.com/readTopic.do?id=1040772 ]. Then I gave it a try. I had planned on doing it in the beginning of my workout then doing a set of leg ext , leg curls, squats, then some “non-arm” work. Now I train alone 99% of the time,so it can be done that way, it comes down to if you want it or not, you are only cheating yourself! I place my bench in the power rack so I can place my feet on it too assist me in the slow pull-ups. Then do the curls. I then place my bent into a “U” piece of pipe in the rack at a level so my legs can again assist me, do my dips then my extension. My arms were so pumped I could not straighten them out and up to even do squats! I did squats the next day. I suggest giving this a try for the 2 weeks.
I ordered a kettlebell from Kettlebell Concepts their everyday prices are low, so if you interested check them out click here
When I first read this I thought it didn’t seem all that much, 2 workouts a week for 2 weeks [4 workouts!!!!] add @1/2”! it consists of one set of super slow pull-ups supersetted with curls and then one set of superslow dips supersetted with tricep extensions. This is done 2 times the 1st week. Then on the 2nd week add a slow set of negative pull-ups and dips. The full training article is on T-nation.com [http://www.t-nation.com/readTopic.do?id=1040772 ]. Then I gave it a try. I had planned on doing it in the beginning of my workout then doing a set of leg ext , leg curls, squats, then some “non-arm” work. Now I train alone 99% of the time,so it can be done that way, it comes down to if you want it or not, you are only cheating yourself! I place my bench in the power rack so I can place my feet on it too assist me in the slow pull-ups. Then do the curls. I then place my bent into a “U” piece of pipe in the rack at a level so my legs can again assist me, do my dips then my extension. My arms were so pumped I could not straighten them out and up to even do squats! I did squats the next day. I suggest giving this a try for the 2 weeks.
I ordered a kettlebell from Kettlebell Concepts their everyday prices are low, so if you interested check them out click here
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