keep us posted on the results man. sounds intense, but
like a good plan. in your neck of the woods today thru
sun, Law, lost the email with your number and where
the gym is tho. holla

--- lhosannah <lhosannah@...> wrote:

> I'm back into bone crushing working out, its a good
> thing because I
> was slacking there for a bit, oh well it happens to
> the best of us
> (snicker).
>
> My pworkout partner got back from his juant to
> Israel, he was ther 5
> weeks vacationing, during the war, a brave or
> foolish soul, depends
> upon your perspective I uess. Any how he's back and
> wants to get in
> his all time best shape for his 42nd birthday. He
> promises that I
> can beat his a.. and he won't complain, sounds like
> a plan to me, I
> don't mind playing the executioner.
>
> His goal is to get ripped as well as build muscle,
> so i will be
> putting him through a 12 week phase of hell on
> earth, if he finds
> his way out he will emerge a champion, if not, oh
> well I warned him
> right.
>
> He bascially will be following what I currently do
> with my training,
> 2-3 times a week, 3 way muscle group split, brief
> and intensive
> weight training. He will also add calasthenics on
> 1-2 days that he
> does'nt train with heavy weights, not to failure to
> burn extra
> calories and prime glycogen uptake (high rep, mid
> volume training
> stimulates optimal glycogen uptake: i.e. fuller
> looking muscles).
>
> Also added in will be interval cardiovascular
> exercise or light
> boxing work, aprox two times a week. So he will be
> doing a lot of
> work, of course this will be adjusted from week to
> week, depending
> on his performance.
>
> Diet wise, he's going to be eating crackers and
> cheese, only messing
> with you, actually, he's going to follow a ratio of
> 35% protien, 50%
> carbs, and 15% fat, aproximately anyway.
>
> Today we trained back and chest, he went first today
> and completed
> the following workout in around 30 minutes.
>
> Incline smith chest press (emphasis on 4 sec
> negative)
> warmups 95x10, 135 x 6, 185 x 2
> workset 225 x 4+3forced drop to 135 with me pushing
> down on the
> negative portion of the rep, taken to failure and
> dropped to 95lbs
> with me pushing on negative portion, plus static
> holds, to failure
>
> immediately went to pek dek flyes
> 185lbs x 2 reps drop to 165lbs for more drop to
> 120lbs me pushing on
> negative portion of rep to failure
>
> immediately went to cybex chest press with seat high
> and butt
> forward (simulates decline chest press)
> 165lbs to failure drop to 120lbs to failure
>
> at this point his chest was swollen, and exhuasted
> rest aprox 3 minutes
>
> reverse grip lat pulldowns
> warmups 90lbs x 10, 120 x 3
> work set 180 x 3 plus 3 forced drop to 135 to
> failure drop to 90lbs
> to failure
>
> immediately went to straight arm pushdowns 150lbs to
> failure drop to
> 100lbs to failure (pushed down on last few
> negatives)
>
> immediately went to seated row with 120lbs taken to
> failure with a
> few forced reps
>
> (his lats and mid back were fully worked)
>
> 2 mins rest or so
>
> Cybex shoulder press machine shrugs with whole stack
> plus me pushing
> down aprox. 10 to failure
>
> He did quiet well considering that he had a five
> week layoff from
> training, his strength was around 90 percent of what
> it had been
> before he went on vacation, the only thing that was
> down was his
> endurance and muscle fullness which tend to easily
> recover, and only
> takes a week at the most.
>
>
>
>
>
>
>
>


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