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post #1 of 11 (permalink) Old 03-25-2008, 11:21 PM Thread Starter
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My Transformation Pics (No Homo)

These are my transformation pics.

I implemented a new workout program and started eat a lot more.

From August 07' 132lbs



March 08' 150lbs



Since August my Bench went from 140lbs max to 185lbs max

Squat went from 135 max to 240 max

Clean and Jerk went from 100lbs max to 135lbs max

Deadlifts went from 155lbs to 275 max


I'm pretty happy with the results
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post #2 of 11 (permalink) Old 03-25-2008, 11:39 PM
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Nice job man, what workout program did you start implementing? WSFSB?




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post #3 of 11 (permalink) Old 03-25-2008, 11:49 PM Thread Starter
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I did the West Side program for a while and didn't gain too much off of it.

I also tried a workout doing pulling muscles one day and then pushing on the other day but soreness was overwhelming on that program.

I do a lot of super sets focusing on 2 or 3 body parts at a time.

For example I'll do something like this. With low weight (95lbs)

10 Bent over Rows
10 Upright Rows
10 Clean and Presses
10 Good Mornings
10 Squat and Presses


or I'll do

20 Clean and Presses
20 Skull Crushers
20 Curls

or

I'll do

20 Walking Lunges with Dumbells (50lbs)
followed by
16 Squats
20x30 inch box jumps

or a core circuit can look like this

20 torso rotations on Hyper-Extension Board
20 Bicycle Crunches
20 Hitchhiker Crunches
100 Med Ball Crunches

Lots of Circuit Training Targeting Specific Muscle Groups for each one or Multiple Muscle Groups. I never sit down and do 4 sets of 1 exercise all in one sitting. I go from Bench, to Push ups, to dumbell press, etc

My method of training is rather unorthodox but it seems to work. It looks pretty confusing but it's easier to understand if you see me do it
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post #4 of 11 (permalink) Old 03-26-2008, 12:15 AM
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I see. What are your main goals in working out?




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The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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post #5 of 11 (permalink) Old 03-26-2008, 12:19 AM Thread Starter
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My workouts are geared towards strength, endurance, and explosiveness.

I also do running before I lift weights. I run according to Pride round 10, 5,5.

I'm trying to get my heart rate down to 70bpm in between rounds.

I've noticed that after doing Super Sets and Circuit Training. I rarely ever gas when I'm grappling anymore. I used to get burnt out after 2 minutes on my back. Now I could go all day
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post #6 of 11 (permalink) Old 03-26-2008, 01:09 AM
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Ya I could see your cardio and muscular endurance definitely improving, but I don't see your strength or explosiveness really improving with the routine you are doing right now though.




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The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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post #7 of 11 (permalink) Old 03-26-2008, 01:31 AM
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Can't tell the difference if you're doing a different pose. It's good to see you got your bench higher then your squat Lol. And is the clean and jerk the same as a clean and press?
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post #8 of 11 (permalink) Old 03-26-2008, 01:35 AM
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Quote:
Originally Posted by S_I_C View Post
Can't tell the difference if you're doing a different pose. It's good to see you got your bench higher then your squat Lol. And is the clean and jerk the same as a clean and press?
Clean and Jerk:
http://www.exrx.net/WeightExercises/...anAndJerk.html

Clean and Press:
http://www.exrx.net/WeightExercises/...fts/Clean.html
+
http://www.exrx.net/WeightExercises/...PushPress.html




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The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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post #9 of 11 (permalink) Old 03-26-2008, 01:43 AM
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What is harder, clean n press or jerk?
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post #10 of 11 (permalink) Old 03-26-2008, 02:01 AM
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Quote:
Originally Posted by S_I_C View Post
What is harder, clean n press or jerk?
Well you should be able to jerk more weight than you can press




What a stud

Quote:
Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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