Skiman’s World of Hurt!

Man yesterday I had a grueling experience with my HIIT session, I’m making best times in the 2 mile total sprint.  So far I’ve been able to warm up at a moderate 6.5 mph beginning jog and then kicking it up to 10.5-11.0 intervals.  I can tell that it’s really leaning me down far and I’ve only got a few more weeks to taper it down.  The really low carbs I don’t think if effecting me throughout the day but once I get to the gym I really need a boost of energy in order to keep going.  Weight training is still going well as I did shoulder’s and tri’s last night, was able to get a shoulder press final set with the 100lbs dumbbells so that made me happy that strength hasn’t went down the toilet LOL.

Today I will just take it easy at the gym and just do a moderate jog, I’ve been training this whole weekend and along with yesterday I can tell that the body needs a recoup day, so moderate low intensity cardio is in the cards for me.  Time to sip on some hot green tea and stimulate my brain here while I’m on auto pilot.

Hope everyone out there is hitting it hard!

Ski

Today I had a chest and tri’s workout, everything went well, I was pumped to be in the gym and the atmosphere was great I was getting great pumps.

CARDIO TIME OMG!!!!

So I decide it’s time to step up my HIIT, damn was I in for a hurting, I’m still sweating as I’m typing this right now while cooking over a hot over LOL.

I up’d my sprint time to 20 seconds each interval and by the 8th minute mark I was crying like a baby, that is no joke after an intensive weight training.  Even though it’s late at night right now coming back from the gym I have to have some repairing carbs to repair this damage.

My body is thrashed!!!!  It will be ground turkey with whole wheat pasta and then a shake to hit the sack later on tonight before bed.  Then I’ll wake up to my next nightmate, climbing stairs to work tomorrow LOL…

Good day peeps, over and out…

Sheeshhhh still sweating!!!!!

Dave

I’ve done this several times and believe me it works!!!
By The Muscle Nerd, Jeff Anderson

If you could go back in time and pound out reps with the "old school mass monsters" of Gold’s Gym in the 60’s, you’d be sure to see them using this long-forgotten advanced chest training technique to add more mass and definition to their pecs.

Check it out and add it to your next chest workout and see why it was such a favorite!

How To Do It…

First, you’re going to need a "spotter" for this technique and I HIGHLY recommend you use a Smith Machine for safety and give your training partner some help.

Now, load up the bar with a weight that’s about 25% more than the amount you can lift for about 4 reps before hitting exhaustion.

Using either an INCLINE or FLAT BENCH, have your spotter help you on ALL of the "concentric" pressing movements.

(Meaning, your spotter will help you LIFT the bar to the top position on ALL of your reps.)

Now, YOU do a slow, controlled "negative" movement (the lowering of the bar) so it takes about 4 seconds until you get to the bottom position.  This is where your spotter again grabs the bar and helps lift it to the top again.

(Important: your partner should NOT let you work the bar up on your own any more than he has to.  YOUR goal is to work the "negative" portion of the rep!)

Once you’ve done your last negative (you’ll probably hit failure at about 6-8 negative reps), lock the bar in on the Smith Machine (saving your spotter from killing himself to get it back up)…

…and THIS is where the fun begins…

Stand up after your last rep and press your hands together tightly as you SQUEEEEEEEZE your chest muscles HARD for a full 10 SECOND count!

Why It Works…

Your "heavy negatives" zero in on your chest’s "Type 2" fast-twitch muscle fibers - the real power-movers!

Your follow up squeeze session then gets in and nails your "Type 1" slow-twitch fibers for a growth hormone- (GH-) boosting lactic acid response.

The result is a double-fiber pounding that ignites new growth in even the smallest "chicken chest"!

(Note: Works great for BICEPS too!)

Run through this combination for 3 sets and feel the burn!

Feeling it from all angles, hit back and chest last night along with my 5-6th HIIT session since last Saturday, seeing amazing drop in physical appearance and riding the streak for as long as my body can.  Feeling great and conditioning is at a all time high, looking forward to a break day this weekend or next week on Monday.

Just in the zone!

Dave

Hitting back and hamstrings today, gotta get back into the grove.  I had week too long vacation with my b-day and ate terrible and drank everything I needed to get that out of my system. I’ve been eating clean this whole week  and this is the final body part for the week, probably hit a cardio session on Friday before going out of town so lets keep the streak alive for the long stretch of the year.  Also gotta look good for my beach pictures for my wedding this Oct.

That’s the mini goal for me so far this year!

Dave