Blitz only Thread

[Blitzzz (RIP)]

The Terrell Owen "Bodylastics system (and I'm not pushing products) givs a calibrated band system that looks very god for this system,

It come with 1 Yellow Elastic - 5 lbs. of resistance, 1 Green Elastic - 7 lbs. of resistance, 1 Red Elastic - 13 lbs. of resistance, 1 Blue Elastic - 19 lbs of resistance, 1 Black Elastic - 23 lbs. of resistance, 2 Orange Elastics - 30 lbs of resistance, each.

I'll research the other system and reply here in an edit. Dave
These systems should go easily in the team rooms of each team..Agreat sourse of exercise equipment.



First uo date on Tower 200- It's not as calabrated as the Bodylastic- the Tower 200 has two 25-pound cords, two 35-pound cords, and two 40-pound cords. To get 200 pounds of resistance, you would utilize all six Power Cords at once, but you can work out with as little as 25 lbs. resistance if you only connect one of the 25-pound Power Cords to your hand grip or ankle strap.
For prices it may be advantagous to combine the systems...?

[abc_123]

Ok, Blitz. As promised. Let's have your comments. If you recommend adding/deleting exercises, changing weights etc. let me have it and I'll roll with it.

Day 1 1RM test and 1 circuit.

Exercise Data:

Exercise - wt /Goal / TTL Reps

Lat Pull - 70# / 20 / 60

Bench - 45# / 15 / 45

Leg Press - 180# / 20 / 52 - Should have done 90# but I loaded 90# on each side! I need a mulligan on this. Willl drop to 90# and try again

Calf Raise - 180# / 38 / 62 - Just used the same weight as the leg press, so I wouldn't have to change the weights and gave it a shot

Curls (one-arm) - 25# / 16 / 54

Leg Curls - 30 # / 12 / 40 - I can't figure out how to do this given the equipment that I have available. The leverage machines have a spring that slows rep speed, and the laying leg curl machine that I used just won't return fast enough. I was bouncing the weight off of my ass and this is as fast as I can go. Now what??

Lat Pull Ab Crunch - I tried this, and must be doing somethign wrong. Speed not there.. Any alternative ab exercise that I could use? I was thinking about just doing body weight sit-ups or something....

Total Time to comeplete Circuit (from 1st rep of 1st exercise, UTC): 40min

What I found out:

1. My strength is ok. My strength endurance sucks - ( I already knew this)
2. I need to adjust my weight on some of these exercises for next time.
3. Machines limit speed on some exercises...maybe need to choose alternate exercises? --- Specifically Leg Curls and Abs
4. Having a parter would really be helpful.
5. I need a better system to time myself (and a better timer)
6. A Crowded gym and circuit training don't mix.

Coments:

I tried to time myself with my watch. Not a suunto with big numbers, but a casual watch with a little, teeny-tiny digital stop watch. I had to slow my reps to look at my watch. SO, I probably across the board could have gotten 1-2 more reps in my first 15 seconds and then maybe bumped my TTL reps per excercise by 5 or so. What I reported below is what I actually did.

The bench and lat pull were done on bi-lateral leverage-type machines. The leg press was done on a standard plate-loaded seated leg press machine wher you sit in it and press up at a 45deg angle. Curls and leg curls were done on a standard cable machine...however I did the curls one arm at a time.

I can see issues with people jumping in and homesteading on one of the machines somwhere when I'm trying to complete multiple circuits. I got lucky in that someone jumped onto the leg press machine just as I started but I was able to jump in when it came time for me to use it.

I am only a tiny bit sore. Biceps a little bit and legs a little more than that. Probaby from the 1RM testing and the fact that i use 2x the weight on leg presses than I should have!

I left the gym feeling like I really didn't do enough. Don't get me wrong, I worked as hard as I could to get the mediocre results below, but in total the volume of work was nowhere near what I woudl consider to be "hard" .

[zeke]

abc_123,
I've been running into the same issues as you with the leg press and hamstring press machines at the gym not being able to keep up the pace. I have been doing back extension exercises instead of crunches since I do different core strengthening routines on different days.

I also had the same issue with losing a couple of reps on each exercise by looking at my watch. I'm only about 3 weeks into it but I'm able to keep 3 cycles of 7 exercises at about the same reps, but don't feel very tired after an hour workout (even if I add 1/2 hour of stationary bike).

I have noticed my pushups increasing by about 2-5 reps a week though.

People at the gym sure look at you funny when your writing down rep counts and weight amounts during a workout.

No soreness the next day or two is nice.

[Blitzzz (RIP)]

Originally Posted by abc_123

Ok, Blitz. As promised. Let's have your comments. If you recommend adding/deleting exercises, changing weights etc. let me have it and I'll roll with it.

Day 1 1RM test and 1 circuit.

Exercise Data:

Exercise - wt /Goal / TTL Reps
(if the second number you list is your first 15 sec, then your goal reps will be
Lat Pull - 70# / 20 / 60...(80)

Bench - 45# / 15 / 45...(60)

Leg Press - 180# / 20 / 52 -...(80) Should have done 90# but I loaded 90# on each side! I need a mulligan on this. Willl drop to 90# and try again

Calf Raise - 180# / 38 / 62...(152) - Just used the same weight as the leg press, so I wouldn't have to change the weights and gave it a shot

Curls (one-arm) - 25# / 16 / 54...(64) Question: Did you one arm curl 75#?

Leg Curls - 30 # / 12 / 40...(48) These are going to seem slower based on a 140 degree movement arch. You might try this one standing Single leg on a cable colum if they have one.- I can't figure out how to do this given the equipment that I have available. The leverage machines have a spring that slows rep speed, and the laying leg curl machine that I used just won't return fast enough. I was bouncing the weight off of my ass and this is as fast as I can go. Now what??

Lat Pull Ab Crunch - I tried this, and must be doing somethign wrong. Speed not there.. Any alternative ab exercise that I could use? I was thinking about just doing body weight sit-ups or something....
On ab curls the movement excursion is only a short crunchof about 3 inches. Do not bend at the waist....
Total Time to comeplete Circuit (from 1st rep of 1st exercise, UTC): 40min

What I found out:

1. My strength is ok. My strength endurance sucks - ( I already knew this)
Answer; No determination on endurance can be made with one circuit and no changes until you're doing 3 circuits...

2. I need to adjust my weight on some of these exercises for next time.
Answer: Just insure you are 1/3 of your 1RM. you can decrees by 5% as needed.
3. Machines limit speed on some exercises...maybe need to choose alternate exercises? --- Specifically Leg Curls and Abs
Answer: Addressed above. rep speeds are based on about 400 degrees per second. therefore some exercises will seem slower than others EX 90degree leg extension vs. 140 degree ham curls. Check again the Blitz only thread, it's addressed there.
4. Having a parter would really be helpful.
Answer: Very much so...someone to cound reps and adid in setting up next station.

5. I need a better system to time myself (and a better timer)
Answer: At Ft campbell we used digital egg timers. just punch in one munute and press go and stop with buzzer or bell...works great. check a few before buying.

6. A Crowded gym and circuit training don't mix.
Answer: This is why a buddy or two comes in handy...to run off the other muscle heads chatting around and bragging about their lifts LOL.

Coments:

I tried to time myself with my watch. Not a suunto with big numbers, but a casual watch with a little, teeny-tiny digital stop watch. I had to slow my reps to look at my watch. SO, I probably across the board could have gotten 1-2 more reps in my first 15 seconds and then maybe bumped my TTL reps per excercise by 5 or so. What I reported below is what I actually did.

The bench and lat pull were done on bi-lateral leverage-type machines. The leg press was done on a standard plate-loaded seated leg press machine wher you sit in it and press up at a 45deg angle. Curls and leg curls were done on a standard cable machine...however I did the curls one arm at a time.
Answer: Comfort with your exercises wil aid in smoothness and speed. you're looking ok.

I can see issues with people jumping in and homesteading on one of the machines somwhere when I'm trying to complete multiple circuits. I got lucky in that someone jumped onto the leg press machine just as I started but I was able to jump in when it came time for me to use it.

I am only a tiny bit sore. Biceps a little bit and legs a little more than that. Probaby from the 1RM testing and the fact that i use 2x the weight on leg presses than I should have!

I left the gym feeling like I really didn't do enough. Don't get me wrong, I worked as hard as I could to get the mediocre results below, but in total the volume of work was nowhere near what I woudl consider to be "hard" .

Answer; Not to worry here, it gets better quicker when you do more circuits.
Don't mix other sytems with this one for the best results, they will slow you down and the results of this one will astound you. Dave

[abc_123]

Yeah Roger... the second number was my 15 second time. Sorry. "GOAL Reps" would be that second number x 4.

I understand the concept, just misstated.

The curl 1RM testing was done one arm at a time and I pulled up 120# on the machine that I was using.... SO, 25 #/arm is correct.

Ok, based upon your comments, I'll just roll with what I've got next workout as my weights are 20% of my 1RM (+- 1lb). I just have a feeling that my second circuit numbers may be a bit ugly...

Probably not going to be able to pick up with this exact workout until after Turkey day, but will do something).

Next workout, I'll run with 2x circuits.

[kecn]

I ordered The Terrell Owen Bodylastics system and just received it in the mail a few days ago. I tried it out with The Blitz and it worked out pretty well. It was nice because I could transition between exercises fairly quickly without having to worry about other people in the gym, as I could do it in my own home. I was able to go as fast as I possibly could without gravity or machines slowing me down. The only issues I really had was it was awkward to do Squats and Calf raises.

All in all it was worth the money.

[Blitzzz (RIP)]

kecn, that sounds good. I had hoped the machine would deliver. I will have to look at squats and heel raiseSounds like a wrong angle of pull, not straight. A good Sf engineer would put a couple of pulley on two 1x4s and secure them to the floor spaced apart to allow the correct angles...or a peice of plywood that you'd be standing on the anchor it down Just a thought.

Dave

[kecn]

For the squats I just stood on the Band and held on to handles. It worked pretty well but felt weird doing it that way instead of having the barbell on my shoulders. The work out still felt pretty good as I was well smoked when I was done.

For the Calf raises I tried doing the same thing, only I had all the bands connected which is only 134lbs. It's a lot lighter than what I was doing before, but felt so awkward trying to keep the bands under my feet and holding on to the handles while doing the exercise. I tried something different today though. I connected all the bands to the handles to create a loop, then placed it underneath my door. I sat in the middle of the loop and just pushed off of my door till my legs were fully extended. I then just performed the reps. It felt much better and I got somewhat of a burn, but still a little odd.

I attached a link of how the Workout Manual Suggests doing the Calf raises. I did try this which was alright. Still felt odd as I kept getting off balanced and I didn't feel much of a burn. http://www.tobands.com/images/Terrel...ercise124b.gif

I think I might just get a Squat Rack. It would be perfect since I love to do Squats and Deadlifts. I will also be able to add the weight that I am looking for. Or maybe just switch calf's with an ab workout and just work them on a different day?

Thanks for the help and advice!

[Blitzzz (RIP)]

( This is a PM sent to me with some good thinking and info on the TO system)
I believe teams could do this in team roooms> Blitz

Thank you, sir. Btw, as I started get my thoughts organized, I ended up changing it to where the circuits ran 8 stations for each of the three days. Fwiw, I'm using the T.O. Elastic Bands as my Blitz equipment. The exercises I am doing listed below are straight from their (Bodylastics’) workout manual, as well as the Strength Band University website (owned by Bodylastics; just a reference site, not a real university). I left the name of the exercises with the particular alterations next to it in case you have other clients that come across this PM. As you look at the list there are repeats, but only to allow alterations post-48 hours of rest. On another note, during Workout II, my current equipment properly allows me to only do individual leg extensions, so it being one at a time the leg extensions are counted twice making that day's circuit a number of eight. Anyways, here’s the list:

*Note: Exercises are set in the following order allowing what I believe to be a quick and efficient setup time, considering the equipment and exercises performed.

Workout I
1. Seated Chair Lateral Raise
2. Hip Extension
3. Seated Ab Twist
4. Bench Rotator Cuff External Rotation
5. Forward Lat Extension
6. Standing Bicep Curl
7. Shrugs
8. Squats

Workout II
1. Laying One Legged Hip Flexor (bending each leg separately, but rotating throughout the exercise)
2. {Single} Leg Extension (running this station twice, but only to focus on the other leg)
3. Seated Forearm Curl
4. Kneeling Ab Crunch
5. Chair Two Legged Hamstring Curl
6. Upright Rows
7. Good Mornings

Workout III
1. Standing Calf Raise
2. Hip Extension
3. Close Grip Rear Shoulder Pull
4. Seated floor Back Row
5. Seated Ab Twist
6. Bench Rotator Cuff Internal Rotation
7. Standing Two Arm Chest Press
8. Kneeling Triceps Extension

If you run across other T.O Elastic Band Blitz users who are having issues on particular exercises, I would be more than willing to explain how I am performing them.. However, it would be better for them to register onto the Strength Band University website and send an email to customer service, asking for further assistance.

Peace easy & Mahalo,
-Grado[/QUOTE]

[Grado]

To help explain the above post and why one would ever consider setting up three Blitzing days..

First off it looks like this..

Example:
Fri: 6-8 exercises, Workout I
Sat: 6-8 exercises, Workout II
Sun: 6-8 exercises, Workout III
Mon: Rest
tues: Workout I
wed: Workout II
thur: Workout III
Fri: Rest
etc., etc., etc.


While doing this breaks up general workout consistency day-to-day, month-to-month, it allows room for more exercises. Doing this method I was able to fit in 20 different stations Blitzing as opposed to the usual maximum of 8, targeting certain muscle groups more precisely, ALL WHILE still allowing roughly 48-92 hours of rest between those muscle groups. Just my thoughts on how to include more exercises.

I'll be posting my results on this once I get a sufficient amount of data.

[Blitzzz (RIP)]

Thanks Grado, Excellant post. Many of the Blitz users here just have a hard time getting it. You have shown a very good grasp of it as written. I think your work here will be very helpful to the others.
A little note from me is not to do any other exercises while blitzing, as heavy weights wil do some micro damage to the fibers you are using to blitz. For other things you may feel a need to do, you don't. Do those things after a sucessful Blitz of about 8 weeks.
By the way no one has ever run this system to it's fanally. we do not know how many weeks it can be run before the 20% weight increments will have to downward curve to 15, 10, and 5 %. which will happen some time buut as yet , never been done.

Additionally I suggest you purchase a couple of ankle/wrist weights with 1pound weights that you can adjust weight progression by 1 pound increments. The TO bands will not let that happen. so you need to adjust with the addition of wrist weights. Call if you want to discuss this further. Dave

[abc_123]

Figured I'd post my day two workout results because my first day was so jacked up.

Exercise Weight / Circuit 1 / Circuit 2 // Goal(figured on day 1)

Bench 45# / 69 / 65 // 60
Lat Pull 60# / 72 / 70 // 80
Leg Press 90# / 60 / 55 // 80
Calf Raise 90# / 81 / 79 // 152
Curls 25# / 59 / 57 // 64
Leg Curls 30# / 46 / 50 // 48
Abs - did some ...need to blitz

00:47 total workout time.

I really need to re-figure my goal reps on the Bench, Leg Press, Calf raises and Lat Pull. After experiencing soreness (Like I'm not supposed to) I re-looked at the weights etc. I was using and realized that on all three exercises I had jacked up math or simply put too damn much weight on the machine. ANYWAY, at least today I had the right amount of weight on the machine. What I have listed is what I actually used.

Will need to practice doing some ab exercises tomorrow and/or 1-2 other exercises to add to the circuit.

The leg presses really, really, sucked after about rep #40...

Had to work around dudes camping out on some of the machines. I didn't stop the circuit, I just bounced to another exercise and them came back to the one I had to skip.

might be interesting to put a HR monitor on and track start-peak-average HR's....

[Blitzzz (RIP)]

Please record any info for future use as HRs..
The higher numbers on the last circuits would make me think you weren't giving it all on the first circuit or second. Don't fool yourself into Holding out for the last circuit. Believe me when I say give it all from start to finish and all will develope like you won't believe... Good work > Dave
Yes it is incredably fatiqueing...

[Blitzzz (RIP)]

I am posting this for the benefit of those who are thinking about using or are using the Blitz and can take encouragement. I am not posting the authors name But he can remark here if he wishes. Dave

Notes: I have always been fairly "lop-sided" in regards to bench press and upper body strength compared to flat out upper arm strength. (probably due to my football coaches over emphasis on bench press and me playing O tackle and "pushing people around" and all the push-ups I did in my days in the Army!).
With a very sore right shoulder things have not progressed as fast I as though they might, however, my level of fitness has increased three fold.
As a former United Hockey League linesman that could run a 12 minute 2 mile at the age of 34 and bench press my weight(245 then-6years ago) 17 times this will increase my body weight bench press by 3 or 4 reps at the end of the cycle. This program is probably not reccomended for Offensive linemen as I have lost some mass, probably best for athletic positions - WR/RB/QB/DB/LB...
Also to pat my own back, about 10 days ago I had to engage in a foot pursuit of a male student thru town(it's a long story!) and I was not winded AT ALL! the chase lasted about 9 minutes on wet pavement/grass/muck and the like and when I caught him it he didn't know what to think other than he thought he could out run me...)

Thoughts: The 6 week (currently on week 4 day 1) trial I am currently on has "kicked my a$$" and gotten me in shape the fastest of all the work out programs I have tried in the past. It will have me ready to go through it again for a 8 week session at a harder pace. Although similar to the "cross fit" style work out the blitz has increased my stamina and strength at an equal rate at a quicker rate...

Equipment types used: nautilas or machine type mixed with dumb bells and barbells

[abc_123]

Originally Posted by Blitzzz

Please record any info for future use as HRs..
The higher numbers on the last circuits would make me think you weren't giving it all on the first circuit or second. Don't fool yourself into Holding out for the last circuit. Believe me when I say give it all from start to finish and all will develope like you won't believe... Good work > Dave
Yes it is incredably fatiqueing...

Dave,

I've got it all in an .xls file with general comments on how the exercises felt, problems etc... probably not in the most efficient format, but it's all there and you are welcome to it at any time.

I m not holding out. I only did 2 circuits as this is my 2nd day.. and I ate and drank to excess over Thanksgiving. The last number was my goal reps (that I calc'd on my first day (that are probably wrong for some of the exercises now that I've dropped weight).

I Only went up in reps on the leg curls. Lots of inertia on these using a standard machine so it felt weird. I now know how to do it now and that probably won't happen again.

Leg presses also wierd. I dont' know how to put it exactly, but I have to slow up at the top of each rep just a little on the initial 30-40 reps so I don't completely launch the platform that I have my feet on and have it leave contact with my feet... as it is, i'm only keeping contact with my toes. Now after 40 it's a different ballgame.

Will add a 3rd circuit.