For those that think you need to do an exercise once a week to get stronger... READ

[Stonecold54]

11/28/04 weight 222

Workout
Horizontal Leg press- 340 1:36 TUT
Single leg stationary lunges 55 x 2
R 1:00
L :52 (painful lower back pump on the left leg set, had to be terminated a few seconds early
Single Leg calf raises- 60-
R :45
L :42

That was it. Leg press set took so much out of me that I was pretty much done after that. I lost a bit of weight during thanksgiving because believe it or not i ate less than I normally do since we were doing so many family things. But if you will notice from my last Leg press session which was on NOV. 6th (that would be 22 days ago). I increased 20 pounds on the exercise AND I added almost 10 seconds of TUT. So for everyone that thinks you will lose strength if you don't workout or do an exercise once a week you need to think again. I copied the previous workout below for comparison.

11/06/04
Warmup-Leg extensions, Hyper-extensions, Leg press
Weight- 219 pounds
Energy (scale of 1-5)
-preworkout 4
-during workout-4.5

Actual Workout-
-Horizontal Leg press- 320- 1:27
-Stationary Unilateral Lunges
- 50x2-
R- 1:07
L- 1:03
Prone Leg curls-
30
R 1:03
L-1:08

Standing Calf Raises- 320 :50

[psyko1]

i've heard that before, explained differently, but bro, could the 2+ grams of gear a week you got running through you have anything to do with it? maybe a natural comparison would be more enlightening?

[Stonecold54]

yeah but these same guys that pump that much gear through their systems think they need to work out 3+ times a week. I can go through my 5 years of log books and pull out my natural times and post them but my whole point was that you don't need tons of workouts for progress. If I was natural I would be working out even less since I wouldn't have the anabolics running through me.

[Slashmonay]

hehe, good point. also u look mad bigger in your icon now then yuor other icon.....isnt the icon u have up now a pic from a while ago?

[Stonecold54]

Originally posted by Slashmonay
hehe, good point. also u look mad bigger in your icon now then yuor other icon.....isnt the icon u have up now a pic from a while ago?

yeah low bodyfat is nice, LOL.

[SloppyJo]

so do you usually take 3 weeks time in between each same body part workout

[Stonecold54]

Originally posted by SloppyJo
so do you usually take 3 weeks time in between each same body part workout

no because I have two different workouts for every bodypart. So I did legs on 11/06 with leg press and the other stuff then probably around the 16th or 17th my leg workout starts with squats and different movements. so its about 9 to 12 days inbetween bodyparts.

[shortz]

This is why I dropped back to 3 days per week from 4. I also never thought I would be working on an upper lower split ever again, but now that I am doing it, it feels great.

Never hack something til you try it. Experience is the key to knowing instead of just copying and poasting everything.

[Slashmonay]

u remember what ur bf was then and what it is now? srry just curious bro =)

[Stonecold54]

no I don't measure it. its too inaccurate for any real knowledge. I just use the pics to see if I am higher or lower.

[Megiddo]

Stonecold,

I'm looking at the TUT work out, and while I still don't completely understand it, it looks to me as an extreme form of slow lifting. Am I seeing this right?

[Shibby]

Ok SC, If you could when you get the chance post a little more description at what point you hold some of the exercises and how you go about knowing when to return to the starting position for completion, ie. leg press, sqauts, biceps, triceps, chest. I have read the prescribed theroy and seen you talk about it. I am still very skeptic and now that winter time is here I will give it a try.

[Stonecold54]

Originally posted by Shibby
Ok SC, If you could when you get the chance post a little more description at what point you hold some of the exercises and how you go about knowing when to return to the starting position for completion, ie. leg press, sqauts, biceps, triceps, chest. I have read the prescribed theroy and seen you talk about it. I am still very skeptic and now that winter time is here I will give it a try.

not sure if I understand your question. I do 1/4/1/4 cadence for all my reps. 1 sec pause/4sec postivit/1sec pause/4 sec negative and repeat till failure. I just time that time with my watch but other than that it is a normal set just with no momentum or bouncing at all. Does that answer it or did I miss the point?

[Stonecold54]

Originally posted by Megiddo
Stonecold,

I'm looking at the TUT work out, and while I still don't completely understand it, it looks to me as an extreme form of slow lifting. Am I seeing this right?

you can read the post above this one. it is slow but not real slow just enough to keep complete control of the weight and know that my muscles are lifting it and not momentum.

[Shibby]

Originally posted by stonecold54
not sure if I understand your question. I do 1/4/1/4 cadence for all my reps. 1 sec pause/4sec postivit/1sec pause/4 sec negative and repeat till failure. I just time that time with my watch but other than that it is a normal set just with no momentum or bouncing at all. Does that answer it or did I miss the point?

No you got it. I was thinking you were doing one set when you were putting minutes for time. But one more thing, when you do sqauts or bench do you just set the safety bars to set the weight on when you fail, or is it just at the point when you know you would fail if you did another one?

[Stonecold54]

Originally posted by Shibby
No you got it. I was thinking you were doing one set when you were putting minutes for time. But one more thing, when you do sqauts or bench do you just set the safety bars to set the weight on when you fail, or is it just at the point when you know you would fail if you did another one?

well i limit my exercises that I need a spot for going to failure. Squats I just get as close as I feel comfortable and it still seems to work. I don't bench and if i do its with DB's so I can go to failure with them. remember if you try Prescribed Exercise the most important thing will be taking at least 2 weeks off before starting. it is too intense to start already in a state of overtraining.

[Shibby]

After this week I will have taken two weeks off. But what do you think about still running?

[SloppyJo]

yea i started it yesterday... did shoulders, chest, and tri's... and to be honest my shoulders are pretty sore even tho i only did two exersizes one set each... its pretty tough
im excited to get my next workout in

[Stonecold54]

Originally posted by Shibby
After this week I will have taken two weeks off. But what do you think about still running?

it depends on what your tolerance is. You start slow and keep track of your progess to see how it affects your performance.

[SloppyJo]

sc, do u think workin out mon/thurs is good (two different workouts per body part).. or should there be more time off

[Stonecold54]

Originally posted by SloppyJo
sc, do u think workin out mon/thurs is good (two different workouts per body part).. or should there be more time off

that is the catch with prescribed exercise, you find those things out for yourself by being progressive in your training with meticulous logbook keeping. I won't give anyone a canned routine to follow not knowing their tolerances.

[ROCKETW19]

i did this type of trainin on the leg press today and it was fuckin hard i had to use almost half the weight i normaly use

[Shibby]

Originally posted by Shibby
Ok SC, If you could when you get the chance post a little more description at what point you hold some of the exercises and how you go about knowing when to return to the starting position for completion, ie. leg press, sqauts, biceps, triceps, chest. I have read the prescribed theroy and seen you talk about it. I am still very skeptic and now that winter time is here I will give it a try.

Well it's been a while and I have been working with it. I have to say I am impressed. I havn't been able to be as dedicated to the gym as I once was about 3 months ago (was lifting 4-5 times a week different muscle groups) and I'm still doing well. I have go my schedule organize this last week and am pleased with how things are still going. The only difference is I wasn't able to take as much time off as SC between workouts. This could be mental but I just couldn't do it. Some days I will have a day in between, some times two. Kind of varies like this.

1day on
2day off
3day on
4,5,6,day off

or

1day on
2,3 day off
4day on
5,6day off


I was very skeptic about the program but my whole way of life is more positive and more enegetic. I don't know how well this applies to getting ready for a competition since I am not, but it is great for me as the average person that just wants to be in better shape and look good.