Comments for serratus23's BodyBlog http://blog.bodybuilding.com/serratus23 A Natural In The Trenches Sun, 08 Nov 2009 12:08:28 +0000 http://wordpress.org/?v=0.32 Comment on Best Sprints yet! by TPower81 http://blog.bodybuilding.com/serratus23/2008/05/03/best-sprints-yet/#comment-2609652 Thu, 19 Jun 2008 17:30:11 +0000 http://blog.bodybuilding.com/serratus23/2008/05/03/best-sprints-yet/#comment-2609652 Looks tough...glad I'm not in your neck of the woods. I'd be a glutton for punishment! Great program though! Looks tough…glad I’m not in your neck of the woods. I’d be a glutton for punishment!

Great program though!

]]> Comment on Best Sprints yet! by serratus23 http://blog.bodybuilding.com/serratus23/2008/05/03/best-sprints-yet/#comment-2447552 Thu, 15 May 2008 19:36:26 +0000 http://blog.bodybuilding.com/serratus23/2008/05/03/best-sprints-yet/#comment-2447552 Thanks for the checking out my sprint blog. I'm sorry that i'm just now responding to your post, things have been pretty hectic around here. AND thanks for your prayers . . the weather's been fantastic! Now, about your leg routine . . . You'll get 100 different recommendations from 100 different people. With that being said, here's what I suggest . . . I would encourage you to get back on your total sets, add another "big" compound exercise, and knock the big stuff out earlier in your workout. Also, I think it would be great to break out of the 8 to 12 rep range. Something like this might stimulate some growth (assuming adequate calories) - Sqauts - 2 to 3 moderate, warm-up sets (do NOT overwork these) Squats - 4 sets: 8, 6, 6, 4 Leg Press - 2 sets: 15 to 20 Romanian Deadlift - 3 sets: 6 to 8 Standing Calf - 6 sets of 6 with 60 sec rest int. This is just a recommendation. Shake it up a little and demand progression and watch those legs progress! Blessings, Serratus Thanks for the checking out my sprint blog. I’m sorry that i’m just now responding to your post, things have been pretty hectic around here. AND thanks for your prayers . . the weather’s been fantastic!
Now, about your leg routine . . .
You’ll get 100 different recommendations from 100 different people. With that being said, here’s what I suggest . . .
I would encourage you to get back on your total sets, add another "big" compound exercise, and knock the big stuff out earlier in your workout. Also, I think it would be great to break out of the 8 to 12 rep range. Something like this might stimulate some growth (assuming adequate calories) -
Sqauts - 2 to 3 moderate, warm-up sets (do NOT overwork these)
Squats - 4 sets: 8, 6, 6, 4
Leg Press - 2 sets: 15 to 20
Romanian Deadlift - 3 sets: 6 to 8
Standing Calf - 6 sets of 6 with 60 sec rest int.
This is just a recommendation. Shake it up a little and demand progression and watch those legs progress!
Blessings,
Serratus

]]> Comment on Best Sprints yet! by rp29nct http://blog.bodybuilding.com/serratus23/2008/05/03/best-sprints-yet/#comment-2314722 Mon, 05 May 2008 20:52:59 +0000 http://blog.bodybuilding.com/serratus23/2008/05/03/best-sprints-yet/#comment-2314722 Great photo documentary of the various sprints! I was sucking wind just reading the post. I'm trying to build my legs up more, and am wondering if sprints would benefit me. Would you mind commenting on my leg routine? That way I could either adapt it or change up to stimulate more growth: Warm-up - Leg Extensions for 20+ reps, around 180 lbs Exercise 1: Leg Extensions - 3 sets, 8-12 reps, 220 lbs Exercise 2: Leg Curls - 3 sets, 8-12 reps, 110 lbs Exercise 3: Squats - 3 sets, 8-12 reps, 195 lbs (butt to ground) Exercise 4: Calf Raise - 3 sets, 8-12 reps, 205 lbs Typically start off with the heaviest weight and lower the weight on subsequent sets to maintain the 8-12 rep range. Thanks, and I'll be praying God keeps the nice weather around. :) Great photo documentary of the various sprints! I was sucking wind just reading the post. I’m trying to build my legs up more, and am wondering if sprints would benefit me. Would you mind commenting on my leg routine? That way I could either adapt it or change up to stimulate more growth:
Warm-up - Leg Extensions for 20+ reps, around 180 lbs
Exercise 1: Leg Extensions - 3 sets, 8-12 reps, 220 lbs
Exercise 2: Leg Curls - 3 sets, 8-12 reps, 110 lbs
Exercise 3: Squats - 3 sets, 8-12 reps, 195 lbs (butt to ground)
Exercise 4: Calf Raise - 3 sets, 8-12 reps, 205 lbs

Typically start off with the heaviest weight and lower the weight on subsequent sets to maintain the 8-12 rep range.

Thanks, and I’ll be praying God keeps the nice weather around. :)

]]> Comment on Sprint club - 3rd straight week of RAIN by rp29nct http://blog.bodybuilding.com/serratus23/2008/04/22/sprint-club-3rd-straight-week-of-rain/#comment-2186192 Mon, 28 Apr 2008 20:52:10 +0000 http://blog.bodybuilding.com/serratus23/2008/04/22/sprint-club-3rd-straight-week-of-rain/#comment-2186192 Glad to see the dedication that you display in running even when the weather isn't cooperating. Makes the days that it's nice out even more rewarding! Glad to see the dedication that you display in running even when the weather isn’t cooperating. Makes the days that it’s nice out even more rewarding!

]]> Comment on Saturday Morning Sprint Club! by bwestgat http://blog.bodybuilding.com/serratus23/2008/03/29/saturday-morning-sprint-club/#comment-1943332 Sat, 29 Mar 2008 15:25:53 +0000 http://blog.bodybuilding.com/serratus23/2008/03/29/saturday-morning-sprint-club/#comment-1943332 I hate grinding out cardio sessions at a steady pace for long distance. boring. But I love intervals. I do sprints as well and I find it strips away the fat way better than moderate intensity cardio. It all gives me a feeling of being able to do anything because it gives me energy and a feeling of being very fit. Sprints are for me. Have fun with yours. I hate grinding out cardio sessions at a steady pace for long distance. boring. But I love intervals. I do sprints as well and I find it strips away the fat way better than moderate intensity cardio. It all gives me a feeling of being able to do anything because it gives me energy and a feeling of being very fit. Sprints are for me. Have fun with yours.

]]> Comment on Saturday Morning Sprint Club! by amysuds http://blog.bodybuilding.com/serratus23/2008/03/29/saturday-morning-sprint-club/#comment-1943322 Sat, 29 Mar 2008 15:25:52 +0000 http://blog.bodybuilding.com/serratus23/2008/03/29/saturday-morning-sprint-club/#comment-1943322 That's exactly what I am currently doing. I completely agree that the fat burning potential is crazy ,and well worth the exhaustion! That’s exactly what I am currently doing. I completely agree that the fat burning potential is crazy ,and well worth the exhaustion!

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