Blitz only Thread - Page 12

Big Daddy59 · 12-15-2009, 19:50

Blitzzz,
Long day and I did not want to blow this off, machines on the base were tore up and I had to improvise some and attempted two circuits

Bench /65 wt/41 reps/41 reps

Abs/70 wt/41 reps/43 reps-as you described me to do

Calf Raises/190 wt/68 reps/56 reps-I wanted to quit on this one but I remembered what you said and one minute never felt so long

Bentover row/45 wt/46 reps/39 reps

Curls/45 wt/42 reps/40 reps

Squats/45 wt.-with a bar on my back/32 reps/31 reps- this made me mad, thought I had more in me, lot of work to do here

Knee ex/60 wt/52 reps /49 reps/

Lat Pulls/60 wt/54 reps/46 reps

Notes;
Second set killed me was a struggle and felt like lunch wanted to come up, I have a lot of work to do to get where I want to be. To those out there trying this, this is only my second day and for some starnge reason I cannot wait to tackle this on Thursday.Except for knee ex,lat pulls, calf all others were done with a bar, like I said the machines at the base were just in bad shape, could not even try and use

Still got to do alot more to get better, this is very humbling

Blitzzz (RIP) · 12-16-2009, 11:09

Your looking good and understand the concept well. The machines will limit your potential but you have to use what you have. Below 40 reps could indicate some soreness with that muscle group..
it'll only get better and you will be surprised on how fast your body responds. Dave

abc_123 · 12-16-2009, 17:21

Nice. might want to go back and fix some typos, but very clear and easy to follow.

Might want to add some "rules of thumb" if you have any... such as "rep speeds below 40min are too slow" others?? Edit:: you also gave great clarification in conversation about not stopping the motion even for a second, and also about rounding down, not up on the weights.

I did two circuits at my new weights today. overall i had an approximate 10% gain in reps for each exercise on each circuit. 2nd circuit was a couple reps better than the first (as you said) for all exercises except one.

My rep speeds range from 80-103% of goal for all exercises except bench. I need to get 20more reps in there before I hit goal speeds.

I'm still averaging about 20min per circuit... need to speed that up. will stick with 2 circuits again on friday.

Can hardly wait until endurance comes up and my body adjusts. i did pushups last night with my wrestling team and felt like a girl...

Big Daddy59 · 12-17-2009, 18:34

All the machines except for a few a still in the crapper

Here I go

Mil Press/45 wt/45 reps/44 reps

Curls/45 wt/46 reps/46 reps

Rows-Machine/65 wt/47 reps/44 reps

Abs/65 wt/44 reps/43 reps

Squats-Bodyweight/47 reps/45 reps

Knee ex/65 wt/56 reps/55 reps

Calf raises/190 wt/65 reps/67 reps

DB incline press/30 wt/40 reps/42 reps

Notes: mixed it up and felt strong, towards the end felt winded and weak, had to press, was not going to give up no matter what, even if I fell out...the floor is your friend when you get done, others were laughing at me as I was huffing and puffing....

Big Daddy59 · 12-21-2009, 19:00

Been busy at work but here are my two past days

12/19
Lat pulls-70 lbs/48 reps/45reps
db incline press-40 lbs/40 reps/40 reps
abs-60 lbs/46 reps/48 reps
squats-45 lbs/40 reps/39 reps-still need work
knee ex-70 lbs/57 reps/56 reps
ham curls-60 lbs-55 reps/54 reps
rows-50 lbs-50 reps/50 reps

was a blah day, had to push hard just to finish, really felt it this day

12/21
squats-50 lbs/44 reps/41 reps-finally but it hurt so good...
abs-60 lbs/47 reps/50 reps
mil press-45 lbs/40 reps/38 reps
bench press-50 lbs/41 reps/44 reps
curls-45 lbs-/43reps/46 reps
Calf raise-190 lbs/67 reps/65 reps

felt good, was spent and huffing like a train going up hill.....

more on the 23rd

Blitzzz (RIP) · 12-21-2009, 20:54

I say it's time for three circuits....ENJOY!

civil · 12-22-2009, 08:05

I just completed reading through the 12 pages in this thread and a few others about your Blitz program, I am very intrigued and will be starting this week. Got the PDF from the link and setting up my workout station.

I only have access to two dumbbells and a few plates
(working on finding a gym close enough I can benefit from)

I read that free weights will be ok, I have very little experience using weights I am normally a body weight exercise guy, getting in shape for SFAS, and want to do this right.

Stats: 5'10'' 170lbs 23yrs old
I eat real good and have a damn hard time putting on any weight

Could someone give me some feedback on the below?
This is what I am thinking of setting up, please keep in mind I only have dumbbells and a few plates as of now

Hammer Curls
Crunches - while holding plates if weight is appropriate
Squats - while holding plates if weight is appropriate
Chest Press
Shoulder Press - alternate with shrugs
Wrist curl
Back (I'm at a loss here can someone recommend a dumbbell exercise for this that will benefit strengthening my back for carrying a ruck)

I appreciate any guidance you guys can give me so I hit the right areas, my legs are very strong but upper body is quite week (I can throw down 70 push ups no stopping but that would be my max). Abs are very week now as I had bilateral inguinal hernia surgery about a month ago (doc approved me for exercise no weight limits anymore)

Blitzzz (RIP) · 12-22-2009, 08:46

Quote:

Originally Posted by civil

I just completed reading through the 12 pages in this thread and a few others about your Blitz program, I am very intrigued and will be starting this week. Got the PDF from the link and setting up my workout station.

I only have access to two dumbbells and a few plates
(working on finding a gym close enough I can benefit from)

I read that free weights will be ok, I have very little experience using weights I am normally a body weight exercise guy, getting in shape for SFAS, and want to do this right.

Stats: 5'10'' 170lbs 23yrs old This is a good weight it's near your (animal self.
I eat real good and have a damn hard time putting on any weight. Don't even concern your self with weight gain. You don't need to be bigger for any reason just more powerful. Unless your anticipating playing Football.

Could someone give me some feedback on the below?
This is what I am thinking of setting up, please keep in mind I only have dumbbells and a few plates as of now

Hammer Curls. These are fine but with free weights you should decrease your Start Weight by about 10% because of the Plyometric effect.

Crunches - while holding plates if weight is appropriate. depends on position: level=no weight plate: feet elevated =Not recommended in early stages; head elevated= perfered at first to decrease start weight.ONLY CRUNCH don't bend at waist.
Squats - while holding plates if weight is appropriate. This one is GTG
Chest Press Again with free weights reduce start by about 10% to prevent DOMS.
Shoulder Press - alternate with shrugson this one it is two different exercises don't alternate , do as separate exercises
Wrist curl
Back (I'm at a loss here canI will send you something that work amazingly well.by PM someone recommend a dumbbell exercise for this that will benefit strengthening my back for carrying a ruck)

I appreciate any guidance you guys can give me so I hit the right areas, my legs are very strong but upper body is quite week (I can throw down 70 push ups no stopping but that would be my max). Abs are very week now as I had bilateral inguinal hernia surgery about a month ago (doc approved me for exercise no weight limits anymore)

Good luck with SFAS.

civil · 12-22-2009, 09:37

Wow thanks for the feedback Blitzzz!
I will be setting up my garage tonight and starting the program tomorrow.

Looking forward to the results, I will be focusing entirely on the Blitz program and logging my results.

Cheers,
Civil-

abc_123 · 12-22-2009, 22:27

Just a tip... since you're keeping track of your reps, also keep track of your total workout time. That will give you an idea of how hard/fast you are pushing through your circuits. Too much rest between sets will negate the strength endurance/cardio benefits.

I personally take a time hack right before I begin my first set and then take hacks immediately following the last set of every circuit. That way I get a feel for how fast I complete each circuit and my total workout time.

It is a way to make sure that I am not milking the time between sets and gives me another way to compete with myself.

YMMV.

Blitzzz (RIP) · 12-22-2009, 22:39

There is a tendency to "sneak"

a few seconds between exercises.....LOL

abc_123 · 12-22-2009, 23:05

Quote:

Originally Posted by Blitzzz

There is a tendency to "sneak"

a few seconds between exercises.....LOL

Yep. That's why I started timing myself. That, plus adding that 3rd circuit today made a big difference. The workouts are now back into the "i'm not looking forward to this but I know it will be good for me" category. was feeling fairly "unwell" on that last circuit.

FYI---

During my solid week of two circuits 3x weekly last week, I pretty much saw a 2-5% (minimum)rep gain on each circuit for each exercise each day over the previous workout. Today I hung tough on some exercises on my 3rd circuit, but on several I gassed on the third circuit and had a significant dropoff in reps. I expect that they will come up quickly given that I'm only a couple of weeks into this.

RLK · 12-28-2009, 23:46

I just wanted to take a sec to thank Blitzzz for putting this mass of info. online and for lending his expertise to those of us who've asked for it so selflessly.

Massive props.

civil · 12-29-2009, 12:13

I did my first rep maxes and configurations last week, this was my first access to the internet since then otherwise I would have posted the results sooner.

I setup a Google docs account with link below for anyone to see.

I was distracted and used a 25lb plate with my crunches - body weight + 90lbs was my max unsure how to calculate how much is my legs to adjust weight as needed, any thoughts?

I canceled the shoulder press as it seemed to be hitting a lot of the muscles the chest press did, will try moving chest to #1 and shoulders to last to see if that helps.

I know you said to round down, but I only have 2.5lb, 5lb, 10lb, and 25lb plates for my dumbbells. Is it ok to keep the weights where I have them or should I drop the weight? (for instance would have to change the 15lb hammer curls to 10lbs (calculated out to 13.333~))

Thank you for the feedback, I definitely felt like it was a great workout overall and soreness was very minimal!

Results stored on Google Docs:
http://spreadsheets.google.com/ccc?k...2d3FMbEE&hl=en

Blitzzz (RIP) · 12-29-2009, 14:54

Try this.

Quote:

Originally Posted by civil

I did my first rep maxes and configurations last week, this was my first access to the internet since then otherwise I would have posted the results sooner.

I setup a Google docs account with link below for anyone to see.

I was distracted and used a 25lb plate with my crunches - body weight + 90lbs was my max unsure how to calculate how much is my legs to adjust weight as needed, any thoughts? Body weight w/o legs...Sit on a scale in a chair with you feet on the floor, this will be close. You can decrease body weight on a total gym or leg press machine,..

I canceled the shoulder press as it seemed to be hitting a lot of the muscles the chest press did, will try moving chest to #1 and shoulders to last to see if that helps. Just change exercises instead of shoulder press do shrug or butterlfys

I know you said to round down, but I only have 2.5lb, 5lb, 10lb, and 25lb plates for my dumbbells. Is it ok to keep the weights where I have them or should I drop the weight? (for instance would have to change the 15lb hammer curls to 10lbs (calculated out to 13.333~)) Get really good with the 10 and then go to the 15, a couple more days of high speed 10s. or wrap 1 lb weights on your wrist.. I don't know where you are but lead weights and Ace wrap may make up the difference.

Thank you for the feedback, I definitely felt like it was a great workout overall and soreness was very minimal!

Results stored on Google Docs:
http://spreadsheets.google.com/ccc?k...2d3FMbEE&hl=en