A-Jock - Please read

[Fitnessfreakk366]

Hi Annette!
Just wondering how you were progressing with the explosive pushups? Have you mastered them yet?

Just curious...

 

[Fitnessfreakk366]

Bumping.

Hoping A-Jock see this soon.

 

[Aquajock]

Hi Annette!
Just wondering how you were progressing with the explosive pushups? Have you mastered them yet?

Just curious...

Hi, Debbie, and thanks for the shout-out! I'm sorry it's taken me so long to respond; I've been off the grid for the past few days with travel and family matters.

I have made precisely zero progress in the explosive push-up department. A combination of things, including laziness and chicken-heartedness, conspired to keep me from putting it on the roster. However, I'm in the process of some discreet goal-setting, and explosive push-ups are pretty high on the list.

Again, thanks for thinking of me!

a-Jock

 

[Fitnessfreakk366]

Good to hear from you! I was just curious. Hope you can find time to try them out and see where you can go with them!

 

[morningstar]

Hi Debbie,

I don't want to hijack your thread, but I was hoping you could take a moment to look at this workout I developed and give me your suggestions on tweaking it: http://www.thecathenation.com/forum/showthread.php?t=274809

I really respect your opinion. I also did a version where I expanded it to include more leg, chest and shoulder work, but I probably won't post it, as it is a longer workout.

 

[Fitnessfreakk366]

I just check out the post and I'm just wondering how you have it set up for a week. Can you give me a run down of what the rest of the week consists of. I know a few people who have done the workout and said it was awesome.

 

[morningstar]

I just check out the post and I'm just wondering how you have it set up for a week. Can you give me a run down of what the rest of the week consists of. I know a few people who have done the workout and said it was awesome.

Really? Someone actually did it???? Yay!

Here's how my rotation works:

Monday: Fun run

Tuesday morning: Tabata Full Body Challenge
evening: dance with kettlebell cardio

Wednesday: Fartlek run

Thursday morning: Tabata Full Body Challenge
evening: changes each week, but usually cardio based

Friday: HiiT run

Saturday: Tabata Full Body Challenge, dance

Sunday: Long run

 

[Fitnessfreakk366]

It's based on the Tabata system, but focusing on strength rather than cardio. I don't watch the clock, but the idea is short sets using heavier weights with about 10 seconds break between sets - basically, three breaths between sets. The sets build on themselves, so it is necessary to lower the weights as you reach failure, incorporating down pyramids. There are a lot of sets with short breaks, making it an endurance workout, but each set contains only 8-10 reps, making it a strength workout too. The weights quoted are for me, of course, and everyone should adjust for their own level.

If anyone tries it, let me know what you think!

MY 70-MINUTE TABATA FULL BODY CHALLENGE

Notes: warm up first, 10-second rest after each set, 1-2 minute rest between body parts, using down pyramids as necessary

Equipment:

• Mat
• Ball
• BB 75, 90
• DB 12, 15, 20, 25, 35
• Bench

Chest: Push Ups
1. 10 push ups
2. 10 push ups
3. 10 push ups
4. 10 push ups
5. 10 wide push ups
6. 10 wide push ups
7. 10 wide push ups
8. 10 wide push ups

Legs: Squats – 75 lb
1. 10 narrow squats
2. 10 narrow squats
3. 10 narrow squats
4. 10 wide squats
5. 10 wide squats
6. 10 wide squats
7. 10 plie squats
8. 10 plie squats
9. 10 plie squats

Back: Two Arm Rows, 90 lb
1. 8 overhand rows
2. 8 overhand rows
3. 8 underhand rows
4. 8 underhand rows
5. 8 wide rows, overhand
6. 8 wide rows, overhand
7. 8 wide rows, underhand
8. 8 wide rows, underhand

Biceps: Mixed Curls, 25-20-15 lb
1. 8 bicep curls
2. 8 bicep curls
3. 8 hammer curls
4. 8 hammer curls
5. 8 wide angle curls
6. 8 wide angle curls
7. 8 wide angle hammer curls
8. 8 wide angle hammer curls

Legs: Lunges – 15 lb
1. 15 static lunges, right leg
2. 15 static lunges, right leg
3. 15 static lunges, left leg
4. 15 static lunges, left leg
5. 10 forward lunges, right leg
6. 10 forward lunges, left leg
7. 10 back lunges, right leg
8. 10 back lunges, right leg

Back: Pullovers, 35-30-25 lb
1. 8 pullovers
2. 8 pullovers
3. 8 pullovers
4. 8 pullovers
5. 8 pullovers
6. 8 pullovers
7. 8 pullovers
8. 8 pullovers

Shoulders: Mix, 25-20-15 lb
1. 8 shoulder (overhead) press
2. 8 shoulder (overhead) press
3. 8 shoulder (overhead) press
4. 8 shoulder (overhead) press
5. 8 military press
6. 8 military press
7. 8 military press
8. 8 military press

Chest: Bench Press/Chest Flyes, 35-30-25-20 lb
1. 8 bench press
2. 8 bench press
3. 8 bench press
4. 8 bench press
5. 8 chest flyes
6. 8 chest flyes
7. 8 chest flyes
8. 8 chest flyes

Triceps: Mix, 20-15 lb
1. 20 tricep dips
2. 20 tricep dips
3. 20 tricep dips
4. 20 tricep dips
5. 8 skull crushers
6. 8 skull crushers
7. 8 overhead extensions
8. 8 overhead extensions

Abs: Crunches
1. 20 crunches on the ball
2. 20 crunches on the ball
3. 20 woodchoppers on the ball, right side
4. 20 woodchoppers on the ball, left side
5. 20 butterfly crunches
6. 20 butterfly crunches
7. 20 side crunches, right side
8. 20 side crunches, left side

Stretch

Ok, I copied this in here so I can tell you a few of my opinions. Not sure you'll like it, but here goes. I think you are doing way too much for three times a week. Too many exercises for each muscle group, especially legs and biceps. I realize you have to do 8 rounds (I did tabata last year) but I think you need work the areas only once. You have 2 rounds of each body part and that is overkill. When I did tabata it was broken up thorughout the week with working different body parts. So for instance on Monday I would work chest and do 4 exercises with the 8 sets of 20/10. I think doing all this three times a week will get into overtraining really fast.

Is there any way you can do it this way:

Day 1- Tabata Chest & cardio (do all the chest exercises you have listed on this day)
Day 2- Tabata Back & Tri's
Day 3- Cardio & abs
Day 4- Tabata Shoulder & Traps & Cardio
Day 5- Tabata Legs (I used 5 exercises)
Day 6- Tabata Back
Day 7- Rest

Body parts are only worked once a week with this type of training. It's done this way because you are burning some major calories with the non-stop movements. But overdoing it can hurt you.

If you don't want to do something like this, that's fine with me. I bet you wished you didn't ask for my opinion now! LOL! I think it's a great layout - but I think you are heading for overtraining and injury.

 

[morningstar]

Thank you so much, Debbie! I really do appreciate the time and thought you put into it. You have a lot of expertise that I've benefited from in the past (even if I didn't let you know!)

I should explain that I change up my rotation constantly - probably taking muscle confusion too far, truth be told. I do splits as part of my current rotation (1 week full body endurance, 1 week hypertrophy splits, 1 week kettlebells, 1 week strength splits) but I do really enjoy full body workouts and find that they fit better into my schedule than splits. This workout I would probably plan to do three times during the full body endurance week and end up doing it twice! So for me, this is a once-in-a-while, shock-the-body type workout, not an ongoing rotation. I agree for sure that the way you have laid things out would be ideal for an ongoing rotation.

Thank you again!!

 

[Fitnessfreakk366]

Ah, ok I see. In that case the layout you have is great. I like the exercises you used and how you alternated different body parts throughout the workout. So nice job!

 

[morningstar]

Ah, ok I see. In that case the layout you have is great. I like the exercises you used and how you alternated different body parts throughout the workout. So nice job!

Yay! I'm so glad you like it!