tag:blogger.com,1999:blog-87038449831291108672024-03-13T14:47:34.443-07:00Xtreme PerformanceBecoming the Alpha that you were meant to be for the balls, and Warrior princess for the...ahem' you know what! Jetting out information like no other on topics including STRENGTH, FITNESS, HEALTH, SEX and being AWESOME in general. That is Xtreme Performance for you.xtreme performerhttp://www.blogger.com/profile/08278588288973524475noreply@blogger.comBlogger10125tag:blogger.com,1999:blog-8703844983129110867.post-64331719771230701822013-10-27T09:27:00.001-07:002013-10-27T09:27:17.266-07:00Getting HUGE on a time budget. The STRONGMAN way...<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;">Strongman training classic: The tire Flip</td></tr>
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Finding a strongman athlete who is not BIG, will put even the greatest of intelligence services out of service, per se. The monsters lifting even more monstrous weights for prolonged periods of time manage to put the best bodybuilders to shame by their sheer size. Men like Bill Kazmaier from the 80s to Pudzianowski of today have the size envied by most top ranked bodybuilders except a few.<br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-dVUzeEk6IHk/Um0y4jy7NhI/AAAAAAAAAYY/NfdmcxUP7Ro/s1600/download.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-dVUzeEk6IHk/Um0y4jy7NhI/AAAAAAAAAYY/NfdmcxUP7Ro/s1600/download.jpg" height="400" width="305" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The great KAZ, how many bodybuilders can hold a candle to him?</td></tr>
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Kazmaier, primarily a strongman competitor showed the world that you did not need to train like a bodybuilder to achieve gigantic proportions. Lifting like a strongman served that purpose alongwith providing strength of mythical proportions. <br />
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<tr><td class="tr-caption" style="text-align: center;">The Indomitable Mariuz. His physique speaks for himself.<br /></td></tr>
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Mariuz, a freak of nature is so big and ripped throughout the whole year that the competitors at Olympia have constantly bribed him to stay away from their stage! Alright that was a bit too much ranting, but you get my point.<div>
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Now the question remains, HOW?</div>
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How exactly does these supermen turn into, well, supermen? A quick search at Google will pretty much provide you with the training routines of these strongman athletes.Surprisingly, the routines do not reveal much to the inexperienced eyes. They actually look more ordinary than of those steroid pumped freaks at Olympia. But to the experienced eyes their lies a pattern. A scheme of things. What is it? The secret to such superhuman proportions alongwith the strength to match! It is a simple principle of progression. Progression in either of the three variables every week. The variables to be manipulated are:</div>
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<li>Load</li>
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For example, lets consider the clean and press. In week 1 you choose a load of , say , 50 kg and complete 30 reps in total in 15 mins. Next week you either increase the load while keeping every other variable constant or decrease the time or increase the number of reps, all while maintaining the other two variables. This is as simple as it gets. Likewise you can choose any other compound movements like The deadlift, Squat, Bench Press etc. You do not have to worry about the sets. The load you choose will determine whether you get massive or strong or both. Anything below 70% of your 1RM will target hypertrophy and anything above 90% will target maximal strength. And in between is good enough for both worlds.</div>
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Now that you have the principle at your fingertips, you can adjust your training routine to suit your busy time schedule. If you do not have more than two days per week to train, fret not. Here's a routine based on the above principle that you can perform in any gym without the need of special strongman equipment such as Atlas Stone, Yoke, Tire etc. and still reap all the benefits.</div>
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<b>Day 1 :</b></div>
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1. <b><span style="color: red;">Squat</span></b> : 30 total reps at 70% 1RM<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;">Do I even need to mention what this is?</td></tr>
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2. <b><span style="color: red;">Overhead Press</span></b> : Work up to the heaviest triple possible<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;">The Overhead press</td></tr>
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3.<b><span style="color: red;"> Pull Ups</span></b> : 100 reps, complete it anyway you can.</div>
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<b>Day 2 :</b></div>
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1. <b><span style="color: red;">DeadLift</span></b> : Doubles at 80% 1 RM for 20 mins<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-keROyWNzr98/Um09NwmFrjI/AAAAAAAAAZI/twGaPYTFiH0/s1600/images+(4).jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-keROyWNzr98/Um09NwmFrjI/AAAAAAAAAZI/twGaPYTFiH0/s1600/images+(4).jpg" height="224" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">If a chick can deadlift this heavy, the question is, WHERE ARE YOUR BALLS?</td></tr>
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2. <b><span style="color: red;">Bench Press</span></b> : 30 total reps at 70% 1 RM.<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;">The almighty Bench press</td></tr>
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3. <b><span style="color: red;">Clean and Press</span></b> : Work up to the heaviest 5 reps possible</div>
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Every week try to improve upon at least one variable in every exercise as possible. This is an suggestive outline. Use your own brains to choose the loads and volume according to your present capacity. Erring on the side of too low is way better than starting off too heavy. This is a solid two days program for a busy man or woman looking to pack on lean muscle mass in the quickest time possible. For any person trying to increase their maximal strength more than hypertrophy should increase the load while decreasing the volume on all the major lifts. You are free to add any isolation movement at the end of the training session as long as it does not interfere with your primary training routine. This is by no measure a powerlifting specific routine. Though this principle holds true for devising a powerlifting specific routine. But that is a topic for another post.</div>
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For the combat athletes out there this is a well rounded program suitable of fitting into your present martial art practice routine. Just be careful about the volume. Reducing the time frame in which you complete the designated reps will build unbreakable endurance as well.</div>
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Extremely sorry if this post was not as exciting as the previous ones. But you can definitely rest assure that this is one of the most effective routine possible. Give it a shot and you WILL get shot in return by chicks whom you neglect.</div>
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-hBWh-Oh9a4M/Um07LMIWhFI/AAAAAAAAAYw/hl_KUGoblHw/s1600/download+(1).jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-hBWh-Oh9a4M/Um07LMIWhFI/AAAAAAAAAYw/hl_KUGoblHw/s1600/download+(1).jpg" height="400" width="273" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I would definitely like to "shoot" this chick! What about you?</td></tr>
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xtreme performerhttp://www.blogger.com/profile/08278588288973524475noreply@blogger.com0tag:blogger.com,1999:blog-8703844983129110867.post-78700775744911294772013-09-01T08:58:00.000-07:002013-09-01T10:38:01.528-07:00The 3 modes of Fat Loss: The good, bad and the best!<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;"><b>Yes, that is the very reason I feel a lot lesser Man than I used to...So should you!</b></span></td></tr>
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Among the mire of "clinics" offering WIGHT LOSS packages, the very reason that your body developed into what it is today is getting so incredibly lost! Whatever you are today, is more a result of your own sins than the genes your parents passed onto you. The fact that your gene has made it this far in the history of human evolution is proof enough that it is at the very least OKAY. <b>You</b> have turned yourself into a piece of pathetic lump! And the clinics, gyms, health(?) clubs are feeding on your reluctance to accept the truth. The truth that if it is you who has turned yourself into whatever crap you are, then it is <b>definitely </b>you again who can set it right. Accept the responsibility for yourself or just stay, as Jamie says, the object of hatred of your parents...<br />
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This post is for those who have for long fantasized about smoking hot women(for the guys) or men(for the gals) checking them out so frequently that even the fall of the Indian Rupee price would seem slow. And for that fu***rs, losing weight is the last thing you would want to do! Rather, you gotta lose all those abhorring FAT and at the same time, actually, gain muscle. Ain't that clear???<br />
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Oh, and for those people who are of the opinion that both cannot be done together, well, you are only aware of the half-truth sissy. It is the elite athletes, bodybuilders, powerlifters, combat athletes, etc. who need to have different phases of getting jacked and ripped, not you. You simply suck and you will continue to do so unless you follow my path to become awesome!<br />
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<b>Mode 1:</b><br />
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People who cannot or will not visit any gym, would rather use their own bodyweight, and are proficient in performing the absolute basic moves,i.e., the squat, push up and any form of the pull up, should choose this mode. The plan is simple, of course. And it goes like this:</span><br />
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<u><span style="background-color: black; color: white;">Train like a boxer</span></u><br />
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Jump rope for time, start with a minute, then 1:30, 2:00 and eventually 3 with only <b>1 minute </b> of rest in between. Start with 3 rounds and work up to 6.</span><br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-Cd1H-eJyubA/UiNSUQuvloI/AAAAAAAAAWM/MynMZvo-6-o/s1600/images.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-Cd1H-eJyubA/UiNSUQuvloI/AAAAAAAAAWM/MynMZvo-6-o/s1600/images.jpg" height="400" width="250" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><span style="font-size: small;">Lean musculature, extreme conditioning, the boxer has it all...</span></b></td></tr>
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<span style="background-color: black; color: white;">Now on to the bit harder part. After a couple of weeks add push ups as soon as you finish the round of jumping. 10 to 20 will be plenty.</span><br />
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<span style="background-color: black;"><span style="color: white;">Adding pull ups at the end of the jump rope and push ups combo will make you COMPLETE. If you cannot perform the full pull ups, do not despair. Decline pull ups with your feet on the ground will serve you as well</span>.</span> <br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;"><b>Gonna fly now...</b></span><br />
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<span style="font-size: small;"><b>Mode 2:</b></span></div>
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<span style="background-color: black; color: white;">This is for those who cannot and will not visit a gym but can and will afford a pair of these</span></div>
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<a href="http://1.bp.blogspot.com/-2mDoqejRdbg/UiNZn7uYioI/AAAAAAAAAW0/J6WzayUxn_Y/s1600/100B1630.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-2mDoqejRdbg/UiNZn7uYioI/AAAAAAAAAW0/J6WzayUxn_Y/s1600/100B1630.JPG" height="241" width="400" /></a></div>
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<span style="background-color: black; color: white;">Dumbbells are one of the finest tools of the trade. Whatever your goal, these gems will never fail you and here is THE best use of a pair dumbbells ever. In the words of Pavel, enter the <b>Clean and Press</b>!</span></div>
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Dan John, a spectacular coach in his own right has this to say about the C&P</div>
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<span style="background-color: black; color: #999999; font-family: Arial, Helvetica, sans-serif; font-size: 16px; line-height: 24px;">"If all you did was clean and press, you could be awesome."</span></div>
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<span style="background-color: black; color: white;">This movement is as simple as it gets. Just pick the bells off the ground with sheer leg strength while keeping your back flat. Pull them up ferociously to the shoulders and shoot those M***F***rs up with all the strength that you have. Repeat! Start light and add weight as you deem fit. 3 sets of 15 reps twice a week will turn you into a ripped piece of awesomeness personified in no time. Go heavier for less reps and more sets and you will be heartily surprised. The options on this one are actually endless.</span></div>
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<b>"Jacked and Ripped"...explained.</b></div>
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And by the way, ladies, all of the above apply to you as well! Do not for a moment surmise that you can or should get away with anything less. Yes, the weights used will be less for you, but the badassery of the whole training regimen remains the same. Think I am speaking gibberish. Think again</div>
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<b>The very existence of Dana Bailey on this planet ensures that the legit pussies are no less awesome than the Men...</b></div>
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<b>Mode 3:</b></div>
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<span style="background-color: black; color: white;">The best has been saved for the last. This one is not for the commoners. People with anything less than granite like determination need not apply.</span></div>
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<span style="background-color: black; color: white;">You have three moves to perform. And they are the <b>SQUAT, WEIGHTED PULL UPS</b> or <b>CHIN UPS</b> and <b>LOADED CARRY</b>. </span></div>
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<span style="background-color: black; color: white;">You start with 3 sets of 15 reps of the squat. The last 5 reps should make you sweat blood. Nothing less should even be pondered upon. </span></div>
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<span style="background-color: black; color: white;">In between squat sets plug in the weighted pull ups or chin ups. 3 sets of no more than 7 and no less than 5 reps. Should be fairly heavy and hard.</span></div>
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<span style="background-color: black; color: white;">As you are sweating blood, the real game starts. Lift a heavy bag, sandbag, keg, barrel, atlas stone or whatever odd object you have access to and go for walk into HELL. A total of <b>5 minutes. </b>You can rest the object on to something if you must but that resting time will not count. Use a stopwatch or a partner to keep time( what are partners there for anyway!) and complete the time. If you have nothing of the tools mentioned above then just grab a pair of dumbbells and do the same.</span></div>
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<span style="background-color: black; color: white;">Once a week of this torture for 3 months and the Devil will be yours...</span></div>
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<b>Mode 1</b> and <b>Mode 2</b> are for all and sundry. Do follow them and make your ancestors feel proud of you. Do not follow them and make the viagra companies jump up in delight!!!</div>
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<b>Mode 3</b>, of course, is applicable to only Beast tamers like <b>ME</b></div>
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Wet panties??? You bet...</div>
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xtreme performerhttp://www.blogger.com/profile/08278588288973524475noreply@blogger.com0Calcutta21.616579336740603 87.890625-7.8064276632593952 46.582031 51.0395863367406 129.199219tag:blogger.com,1999:blog-8703844983129110867.post-35887492936107210622013-08-21T08:38:00.001-07:002013-08-23T03:51:24.301-07:00Armed & Dangerous: Part II<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-qMJFHHLiu4U/UhTLT8NKkbI/AAAAAAAAAU8/XE5wysahFK0/s1600/Marvin+Edar.jpg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-qMJFHHLiu4U/UhTLT8NKkbI/AAAAAAAAAU8/XE5wysahFK0/s1600/Marvin+Edar.jpg.jpg" height="640" width="360" /></a></div>
<div style="text-align: center;">
<b>Yes those are arms to die for, and you will probably have to do just that before you get there without developing STRENGTH</b></div>
<br />
The first part, a bit to my surprise, actually elicited responses which I hardly expected! The general view was that it is "a Strength program" and not a "Mass" program!?! Huh! I will not run the gamut of explaining the <b>WHY YOU NEED STRENGTH FIRST FOR WHATEVER GOAL YOU HAVE, </b>because any monster truck with the engine of a moped will get you the same results as a program geared to build size without strength will. Choose what you will.<br />
<br />
The more sensible people among you who have followed the first month base template as was laid down, should be curious about what next? (By the way, do report me back about your results, I would be curious too!) Well, the next part will focus on increased volume as well as intensity but lower frequency.<br />
<br />
This time the arms get the treatment for only two days of the week, and that too biceps get their own day as well as the triceps. A split of Arms really! First, I'll lay down the program and then onto the explanations.<br />
<br />
<div style="text-align: center;">
<div style="text-align: left;">
<div style="margin-bottom: .0001pt; margin: 0in; text-align: justify; text-justify: inter-ideograph;">
<div align="center" style="margin-bottom: .0001pt; margin: 0in; text-align: center;">
<b><i><u>Day 1</u></i></b><span class="apple-converted-space"> </span> <b style="text-align: left;"><i><u>Day2</u></i></b><span style="text-align: left;"> </span><span class="apple-converted-space" style="text-align: left;"> </span></div>
<div align="center" style="margin-bottom: .0001pt; margin: 0in; text-align: center;">
<b><span style="color: red;">30 total chin ups 50 total bar dips</span></b><o:p></o:p></div>
<div align="center" style="margin-bottom: .0001pt; margin: 0in; text-align: center;">
<i>Add weight if the number is too </i><i style="text-align: left;">easy</i><i style="text-align: left;"> Use rings or add weight if the number
is too easy</i></div>
<div align="center" style="margin-bottom: .0001pt; margin: 0in; text-align: center;">
<br /></div>
<div align="center" style="margin-bottom: .0001pt; margin: 0in; text-align: center;">
<b><span style="color: red;">Strict Barbell Curls
Strict Close Grip Bench Press</span></b><o:p></o:p></div>
<div align="center" style="margin-bottom: .0001pt; margin: 0in; text-align: center;">
<b><i>3 sets of 10 reps 3 sets of
10 reps</i></b><o:p></o:p></div>
<div align="center" style="margin-bottom: .0001pt; margin: 0in; text-align: center;">
<i>Put your back on the wall
Pause for 1 second at the
bottom</i><o:p></o:p></div>
<div align="center" style="margin-bottom: .0001pt; margin: 0in; text-align: center;">
<br /></div>
<div align="center" style="margin-bottom: .0001pt; margin: 0in; text-align: center;">
<b><span style="color: red;">Heavy 2 arm Db cheat curls
One
arm Db push Press</span></b><o:p></o:p></div>
<div align="center" style="margin-bottom: .0001pt; margin: 0in; text-align: center;">
<b><i>Choose a wight you can do 10
2 sets per arm up
to failure</i></b><o:p></o:p></div>
<div align="center" style="margin-bottom: .0001pt; margin: 0in; text-align: center;">
<b><i>reps with and complete 25 rep
Use
enough momentum to start</i></b><o:p></o:p></div>
<div align="center" style="margin-bottom: .0001pt; margin: 0in; text-align: center;">
<b><i>s with as little rest in between
the Db but finish with your Triceps strength.<o:p></o:p></i></b></div>
<div align="center" style="margin-bottom: .0001pt; margin: 0in; text-align: center;">
<b><i>as possible.<span class="apple-converted-space"> </span> </i></b><span class="apple-converted-space"><i> </i></span><i>
<b> only</b></i><span style="font-size: 13.5pt;"><o:p></o:p></span></div>
<br />
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
</div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
</div>
</div>
You are going to follow this template for 3 weeks only. Yes, 3 weeks this time and not 4 for reasons you need not know for now. And you<b> do not</b> have permission to change anything at all! In the words of Pavel, step to the left and I shoot!<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-AnX26y_f5yk/UhTcvwtZF7I/AAAAAAAAAVk/O3dESHk2o8I/s1600/download+(1).jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-AnX26y_f5yk/UhTcvwtZF7I/AAAAAAAAAVk/O3dESHk2o8I/s1600/download+(1).jpg" height="640" width="350" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><span style="font-size: small;">Yeah, this man has to be there in a post about arms, Weighted dips, as you would like it</span></b></td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-VXM19lIMfvw/UhTdaEenzhI/AAAAAAAAAVs/yFk_9Ed6BbU/s1600/download+(2).jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-VXM19lIMfvw/UhTdaEenzhI/AAAAAAAAAVs/yFk_9Ed6BbU/s1600/download+(2).jpg" height="640" width="479" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><span style="font-size: small;">Freaky is the first word that came to my mind when I saw this. What was yours? Weighted chin ups</span></b></td></tr>
</tbody></table>
<br />
Now for some finer points. For the Strict Barbell Curls and Strict Close Grip Bench Press, pick a weight that you can just manage for 10 reps and no less. You should be well equipped to handle heavy loads by now after running the first part of the program. So do not shortchange yourself. Next, in the <span style="text-align: center;">Heavy 2 arm Db cheat curls use as much momentum as you would like as long as the weight is too heavy to strict curl. I, actually come up on my toes while doing it and believe me it is a killer! The one arm Db push press is, for some reason rarely and barely used! The reason, if there is any, must be completely irrational to say the least! Done in the manner mentioned, this will build triceps like little else. You may add a twist for these. Ask someone to time you for 30 seconds and let yourself loose. Crank and bang out rep after rep, keeping in mind that you fully extend your arm. Beat the reps in the next set! You will not believe the hammering your tris will take.</span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-kPuRgf9BLzA/UhTai0mw7uI/AAAAAAAAAVY/VClDJkncCbA/s1600/images+(2).jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-kPuRgf9BLzA/UhTai0mw7uI/AAAAAAAAAVY/VClDJkncCbA/s1600/images+(2).jpg" height="640" width="439" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b style="font-size: medium;">This heavy is definitely accepted...</b></td></tr>
</tbody></table>
<div style="text-align: justify;">
<span style="text-align: center;"><br /></span></div>
<div style="text-align: justify;">
<span style="text-align: center;">And there you have it. The complete map to treasured ARMs.</span></div>
<span style="text-align: center;">Do summon your inner savage if you even hope to get through this torture. If you actually manage to go through without it, you know what, my grandma was laughing at you!!!</span><br />
<span style="text-align: center;"><br /></span>
<span style="text-align: center;"><b>Make me proud Gunners, put the cranes to shame, lift scarily heavy! Nothing less is even worth consideration.</b></span><br />
<br />
<i> </i></div>
xtreme performerhttp://www.blogger.com/profile/08278588288973524475noreply@blogger.com0Calcutta21.94304553343818 86.1328125-7.986304466561819 44.8242185 51.87239553343818 127.4414065tag:blogger.com,1999:blog-8703844983129110867.post-47240305389705168432013-08-10T08:44:00.002-07:002013-08-10T08:44:43.516-07:00Martial Program for Strength: Equipment worth INR 500 or <$10.<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="http://4.bp.blogspot.com/-tdofe65EyoA/UgY8rg458UI/AAAAAAAAAPA/rCfm46ItA5M/s1600/download.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-tdofe65EyoA/UgY8rg458UI/AAAAAAAAAPA/rCfm46ItA5M/s1600/download.jpg" height="168" width="400" /></a></div>
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<a href="http://1.bp.blogspot.com/-qA7OSWvxf7Q/UgY8uo6rmYI/AAAAAAAAAPI/ZnA7sUOP3iY/s1600/download+(1).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-qA7OSWvxf7Q/UgY8uo6rmYI/AAAAAAAAAPI/ZnA7sUOP3iY/s1600/download+(1).jpg" height="168" width="400" /></a></div>
<br />
If this is all you got and are still grizzly focused on building so much strength that you may twist your opponent into never before seen contortions( inside or outside the ring), then first of all, get a job.And second, read on. Because this will be an eye opener program for those who are of the notion that strength, like almost every other good thing in this world is the sole possession of the rich. Damn wrong!<br />
<br />
In reality, the rich are soft, narcissistic cry baby pussies readily shitting in their diapers at the mention of Hard Work that actually gets you strong. So, my friend it is not time to lose heart against the fight with weakness due to lack of finances. Tighten your belt, literally, and you can with a bit of cunning improvisation have all the equipment you need for free. Yes, you read it right.<br />
<br />
All you need for this <b>TURN YOURSELF INTO A WRECKING MONSTER </b>program are these<br />
<br />
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<a href="http://4.bp.blogspot.com/-NV-zg9pY140/UgZBQxlI3II/AAAAAAAAAPY/EgEXPnomQ5k/s1600/images+(2).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-NV-zg9pY140/UgZBQxlI3II/AAAAAAAAAPY/EgEXPnomQ5k/s1600/images+(2).jpg" /></a></div>
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<a href="http://3.bp.blogspot.com/-NpgUE7hmyqU/UgZBTfkFhMI/AAAAAAAAAPg/WDVry20OP9Y/s1600/download+(2).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-NpgUE7hmyqU/UgZBTfkFhMI/AAAAAAAAAPg/WDVry20OP9Y/s1600/download+(2).jpg" /></a></div>
<div style="text-align: center;">
<b>Two versions of the sandbag, the first one costs INR 300 and the second...NOTHING</b></div>
<div style="text-align: center;">
<b><br /></b></div>
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<a href="http://3.bp.blogspot.com/-85nXuau4484/UgZCcW7xR6I/AAAAAAAAAPs/5_dfKx1dUwU/s1600/images+(2).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-85nXuau4484/UgZCcW7xR6I/AAAAAAAAAPs/5_dfKx1dUwU/s1600/images+(2).jpg" /></a></div>
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<a href="http://2.bp.blogspot.com/-KeXaEFbbyhw/UgZCgNgfOvI/AAAAAAAAAP0/RDrBwpq4wK4/s1600/download.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-KeXaEFbbyhw/UgZCgNgfOvI/AAAAAAAAAP0/RDrBwpq4wK4/s1600/download.jpg" /></a></div>
<div style="text-align: left;">
<b style="text-align: center;">Again two versions of the keg, the first one costs </b><b style="text-align: center;">NOTHING </b><b style="text-align: center;">and the second, well find it out yourself!</b></div>
<div style="text-align: left;">
<b style="text-align: center;"><br /></b></div>
<div style="text-align: left;">
<b style="text-align: center;"><br /></b></div>
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<a href="http://4.bp.blogspot.com/-0aIVRuymcn8/UgZDmyVYvzI/AAAAAAAAAQA/DxgfriG4WuY/s1600/images+(5).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-0aIVRuymcn8/UgZDmyVYvzI/AAAAAAAAAQA/DxgfriG4WuY/s1600/images+(5).jpg" height="299" width="400" /></a></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-weight: bold;">Yes, sand, a lot of it...</span></div>
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<span style="font-weight: bold;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
That's it. Now, fill up the bag with sand, the keg with water and there you have it. All the tool you need to unleash a reign of terror on your enemies.</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Now that you are filled with even more morbid curiosity, here is the program overview:</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: left;">
</div>
<ul style="text-align: left;">
<li>Three alternate days per week of training.</li>
<li>A mix of bodyweight movements( including the weighted versions) and odd object( i.e. the sandbag and kegs) lifting.</li>
</ul>
Not only brutal strength is the goal but an unprecedented rate of fat loss too. Choose the weights and volume of work according to your level of physical capability. Do not be rash, but be rational. There is nothing wrong to start light. Crashing out faster than India in FIFA qualifiers will not bring you any glory.<br />
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</div>
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<a href="http://2.bp.blogspot.com/-2Xhhf6f7oYg/UgZVQ3oFDbI/AAAAAAAAAQY/elPS36XkraE/s1600/download.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-2Xhhf6f7oYg/UgZVQ3oFDbI/AAAAAAAAAQY/elPS36XkraE/s1600/download.jpg" height="640" width="472" /></a></div>
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<b>You might turn into one like Eugene Sandow, the <i>Bon Appetit</i> of the ladies of his time...</b></div>
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<b><br /></b></div>
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<b><br /></b></div>
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<b><br /></b></div>
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<b><br /></b></div>
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 603px;">
<colgroup><col style="mso-width-alt: 5376; mso-width-source: userset; width: 110pt;" width="147"></col>
<col style="width: 48pt;" width="64"></col>
<col style="mso-width-alt: 5961; mso-width-source: userset; width: 122pt;" width="163"></col>
<col style="width: 48pt;" width="64"></col>
<col style="mso-width-alt: 6034; mso-width-source: userset; width: 124pt;" width="165"></col>
</colgroup><tbody>
<tr height="20" style="height: 15.0pt;">
<td height="20" style="height: 15.0pt; width: 110pt;" width="147"><b><i>Day 1</i></b></td>
<td style="width: 48pt;" width="64"></td>
<td style="width: 122pt;" width="163"><b><i>Day 2</i></b></td>
<td style="width: 48pt;" width="64"></td>
<td style="width: 124pt;" width="165"><b><i>Day 3</i></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td height="20" style="height: 15.0pt;"></td>
<td></td>
<td></td>
<td></td>
<td></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td colspan="2" height="20" style="height: 15.0pt; mso-ignore: colspan;"><b><span style="font-family: Courier New, Courier, monospace;">Sandbag
Zercher squats</span></b></td>
<td><b><span style="font-family: Courier New, Courier, monospace;">Squat jumps</span></b></td>
<td></td>
<td><b><span style="font-family: Courier New, Courier, monospace;">Pistol squats</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td height="20" style="height: 15.0pt;"><b><span style="color: red; font-family: Courier New, Courier, monospace; font-size: x-small;">5 sets of 3 reps</span></b></td>
<td></td>
<td><b><span style="color: red; font-family: Courier New, Courier, monospace; font-size: x-small;">5 sets of 10 reps</span></b></td>
<td></td>
<td><b><span style="color: red; font-family: Courier New, Courier, monospace; font-size: x-small;">4 sets of 5 reps per leg</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td height="20" style="height: 15.0pt;"></td>
<td></td>
<td></td>
<td></td>
<td></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td height="20" style="height: 15.0pt;"><b><span style="font-family: Courier New, Courier, monospace;">Pull ups(Any variation)</span></b></td>
<td></td>
<td><b><span style="font-family: Courier New, Courier, monospace;">Pull ups(Any variation)</span></b></td>
<td></td>
<td><b><span style="font-family: Courier New, Courier, monospace;">Pull ups(Any variation)</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td height="20" style="height: 15.0pt;"><b><span style="color: red; font-family: Courier New, Courier, monospace; font-size: x-small;">5 sets of 10 reps</span></b></td>
<td></td>
<td><b><span style="color: red; font-family: Courier New, Courier, monospace; font-size: x-small;">10 sets of 7 reps</span></b></td>
<td></td>
<td><b><span style="color: red; font-family: Courier New, Courier, monospace; font-size: x-small;">10 sets of 10 reps</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td height="20" style="height: 15.0pt;"></td>
<td></td>
<td></td>
<td></td>
<td></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td height="20" style="height: 15.0pt;"><b><span style="font-family: Courier New, Courier, monospace;">Keg carry</span></b></td>
<td></td>
<td><b><span style="font-family: Courier New, Courier, monospace;">Sandbag Shouldering</span></b></td>
<td></td>
<td><b><span style="font-family: Courier New, Courier, monospace;">Keg loading</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td height="20" style="height: 15.0pt;"><b><span style="color: red; font-family: Courier New, Courier, monospace;">4<span style="font-size: x-small;"> sets of 1 minute each</span></span></b></td>
<td></td>
<td><b><span style="color: red; font-family: Courier New, Courier, monospace; font-size: x-small;">4 sets of 10 reps per side</span></b></td>
<td></td>
<td><b><span style="color: red; font-family: Courier New, Courier, monospace; font-size: x-small;">4 sets of 10 reps</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td height="20" style="height: 15.0pt;"></td>
<td></td>
<td></td>
<td></td>
<td></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td height="20" style="height: 15.0pt;"><b><span style="font-family: Courier New, Courier, monospace;">Hanging leg raises</span></b></td>
<td></td>
<td><b><span style="font-family: Courier New, Courier, monospace;">Zercher Keg carry</span></b></td>
<td></td>
<td><b><span style="font-family: Courier New, Courier, monospace;">Sandbag overhead carry</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td height="20" style="height: 15.0pt;"><b><span style="font-family: Courier New, Courier, monospace;"><span style="color: red; font-size: x-small;">4 sets of 10 reps</span></span></b></td>
<td></td>
<td><b><span style="color: red; font-family: Courier New, Courier, monospace; font-size: x-small;">4 sets of 1 minute each</span></b></td>
<td></td>
<td><b><span style="color: red; font-family: Courier New, Courier, monospace; font-size: x-small;">4 sets of 1 minute each</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td height="20" style="height: 15.0pt;"></td>
<td></td>
<td></td>
<td></td>
<td></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td height="20" style="height: 15.0pt;"><b><span style="font-family: Courier New, Courier, monospace;">Wrestler's bridge</span></b></td>
<td></td>
<td><b><span style="font-family: Courier New, Courier, monospace;">Cobra stretch</span></b></td>
<td></td>
<td><b><span style="font-family: Courier New, Courier, monospace;">Wrestler's bridge</span></b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td height="20" style="height: 15.0pt;"><b><span style="color: red; font-family: Courier New, Courier, monospace; font-size: x-small;">As you choose</span></b></td>
<td></td>
<td><b><span style="color: red; font-family: Courier New, Courier, monospace; font-size: x-small;">As you choose</span></b></td>
<td></td>
<td><b><span style="color: red; font-family: Courier New, Courier, monospace; font-size: x-small;">As you choose</span></b></td>
</tr>
</tbody></table>
<br /><div>
<br /></div>
<div>
Fill up the sand and water into the bag and keg respectively as required. Of course, you will have to increase and decrease the amount of fillings according to the movements. One convenient method is to pack the sand in small packets and then put it into the bag as required. If you do not want to experience even this, then well, F**k you!</div>
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<a href="http://3.bp.blogspot.com/-OJzE9E83InE/UgZbYW4HyQI/AAAAAAAAAQo/uCTD2MUmJX8/s1600/download+(2).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-OJzE9E83InE/UgZbYW4HyQI/AAAAAAAAAQo/uCTD2MUmJX8/s1600/download+(2).jpg" height="640" width="432" /></a></div>
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<b>Sandbag Zercher Squats for you...</b></div>
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<b><br /></b></div>
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<a href="http://4.bp.blogspot.com/-MHL2jDSRqAY/UgZb0gyTJEI/AAAAAAAAAQw/ZEVWjE4GjnQ/s1600/download+(3).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-MHL2jDSRqAY/UgZb0gyTJEI/AAAAAAAAAQw/ZEVWjE4GjnQ/s1600/download+(3).jpg" height="640" width="479" /></a></div>
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<b>Sandbag Overhead Carry</b></div>
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<a href="http://3.bp.blogspot.com/-0OturDePn90/UgZcLtr1x4I/AAAAAAAAAQ4/grDurQz2I_E/s1600/images+(2).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-0OturDePn90/UgZcLtr1x4I/AAAAAAAAAQ4/grDurQz2I_E/s1600/images+(2).jpg" height="479" width="640" /></a></div>
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<b>Keg Zercher Carry</b></div>
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<a href="http://2.bp.blogspot.com/-9cbPKiaG-1M/UgZcmuQAjwI/AAAAAAAAARA/VyhnwDjKNmM/s1600/download+(4).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-9cbPKiaG-1M/UgZcmuQAjwI/AAAAAAAAARA/VyhnwDjKNmM/s1600/download+(4).jpg" height="479" width="640" /></a></div>
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<b>Keg Carry</b></div>
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At last, the last of this post. You should follow this routine for 4 weeks and then take a week off before getting back at it again. When you do, mix and match a bit for the sake of variety. You will need it!</div>
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If you are wondering why I did not include any push ups in the program, then you probably ain't a martial artist at all! You should be doing them every time you see the floor! All the possible and impossible variations of it.</div>
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Another word for those of you who are not martial artists. You can still follow this program, because if you do, the jackasses around will be more afraid of <b>you</b> than the phony Black Belt Brigade frequenting the shame of a dojo nearby.</div>
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An installment is due for those who <b>do </b>have access<b> </b>to heavy duty<b> </b>dumbbells and barbells. Till then peg away and you WILL become an unstoppable force of nature.</div>
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xtreme performerhttp://www.blogger.com/profile/08278588288973524475noreply@blogger.com2tag:blogger.com,1999:blog-8703844983129110867.post-17557631339069276902013-08-06T10:58:00.000-07:002013-08-22T03:46:48.794-07:00Martial Art of Strength Training and Vice Versa<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-Iov2k5d6my4/UgElYvc5BhI/AAAAAAAAAJE/RbXGEstS57M/s1600/Bruce+Lee.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-Iov2k5d6my4/UgElYvc5BhI/AAAAAAAAAJE/RbXGEstS57M/s1600/Bruce+Lee.jpg" height="640" width="500" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Mr. MARTIAL ART himself. Salutations from an unworthy disciple, Master!</b><br />
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<i><b><br /></b></i></div>
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<span style="background-color: #fbfbfb; color: #333333; font-family: Verdana, Arial, sans-serif; line-height: 18px;"><i><b>"Sparta, Rome, The Knights of Europe, the Samurai... They worshipped strength, because it is strength that makes all other values possible. Nothing survives without it. Who knows what delicate wonders have died out of the world, for want of the strength to survive."</b></i></span></div>
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The above quote from the epic film ENTER THE DRAGON probably sums it up all. Nothing in life and nothing in sports, whatever that might be, survives without strength. It is THE base quality that makes the world go round, again in life and in sports. Strength has a multitude of forms. But for now we will stick to the types required to demolish your opponent in your chosen endeavour.<br />
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Lets talk strength training for various combat sports. Be it boxing, kickboxing, judo, tae kwon do or the BAAP of it all, MMA. Speed, some say is the number one requirement, and skill is a very close second or the reverse order for some. Strength, raw, mind numbing, bone crushing strength, surprisingly rarely makes the top three which is downright blasphemic.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-3PfH61vIlRY/UgEqqWiQb3I/AAAAAAAAAJU/UsnxTJ2n18U/s1600/download+(3).jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-3PfH61vIlRY/UgEqqWiQb3I/AAAAAAAAAJU/UsnxTJ2n18U/s1600/download+(3).jpg" height="480" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>As is evident, the Master was an avid lifter himself.</b></td></tr>
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Master Bruce, probably THE fastest martial artist to ever glorify the human race, was incredibly strong, too.<br />
Some of his strength feats are still untouched even today. There are a lot of resources depicting his strength training routine which I would not care to elaborate any more. The fact that remains is <i><b>YOU GOTTA GET HELLISHLY STRONG</b></i>! Period!<br />
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Consider this,<b> Matt Brown</b>, the celebrated UFC fighter, who has broken the jaw, cheek bone and nose of one of his opponents recently (I cannot recall the name for now), uses 365 pounds or <b>166 kilos in the belt squat walking around. </b><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-Z2LzZxpFB10/UgEuliDUBkI/AAAAAAAAAJk/r6QPhJio15M/s1600/download+(4).jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-Z2LzZxpFB10/UgEuliDUBkI/AAAAAAAAAJk/r6QPhJio15M/s1600/download+(4).jpg" height="425" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>The PAIN himself is a living proof that brutal strength can earn you an UFC belt...</b></td></tr>
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The recent surge of extreme strength athletes into the MMA world and at times crushing their opponents is proof enough that strength can road roll your opponent into pulps. Then why are you smirking at me? I have won the State championship in kick boxing in my State with not so impressive technique but " I'll tear you up in a minute" kind of a maniac intensity that stemmed from strength.<br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-jXoBx9ZjYdM/UgE6k-KTnqI/AAAAAAAAAK8/MO529jmQaDA/s1600/100_0866.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-jXoBx9ZjYdM/UgE6k-KTnqI/AAAAAAAAAK8/MO529jmQaDA/s1600/100_0866.JPG" height="550" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>My teacher, an unbelievably strong guy for his bodyweight...Wanna taste?</b></td></tr>
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You will definitely turn into a terror to your opponents if you do invest at least 40% of your training time into building strength for the sake of strength for the next 6 months.<br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-V328QYKVeHc/UgEumqh9OjI/AAAAAAAAAJw/eRwMuKh3iRU/s1600/images+%25285%2529.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-V328QYKVeHc/UgEumqh9OjI/AAAAAAAAAJw/eRwMuKh3iRU/s1600/images+%25285%2529.jpg" height="358" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Junior Dos Santos can break your jaw without even noticing...</b></td></tr>
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Here is one of Brock " the Pain" Lesnar's strength routines:<br />
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<pre style="color: #333333; font-size: 14px; line-height: 16px; padding: 0px;"><b>DAY EXERCISE SETS REPS
MON Bench Press 6 12-1
MON Dumbbell Press 4 6
MON Dumbbell Flye 3-4 8
MON Cable Crossover 3 8
MON Dip 4 8-10
MON Pressdown 4 6-8
MON Lying Triceps Ext. 3 10
TUE Wide-Grip Pull-Up 4 6
TUE Med-Grip Pull-Up 4 6
TUE Close-Grip Pull-Up 4 6
TUE Close-Grip Pulldown 4 6
TUE Seated Cable Row 4 6
TUE Stiff-Legged Deadlift 4 6
TUE Deadlift 6 12-1
TUE EZ-Bar Preacher Curl 3 10
TUE Hammer Curl 3 10
TUE Seated Dumbbell Curl 3 10
WED REST
THU Dumbbell Front Raise 3 10
THU Dumbbell Lateral Raise 3 10
THU Upright Row 4 6
THU Overhead Barbell Press 6 12-1
THU Seated Dumbbell Press 4 6
THU Shrugs 4 15
FRI Leg Extension 3 10
FRI Leg Curl 3 10
FRI Close-Stance Squat 4 6
FRI Med-Stance Squat 4 6
FRI Wide-Stance 4 6
FRI Leg Press 6 6
SAT REST
SUN REST</b></pre>
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Though the weights are not mentioned, you can and should be pretty fuckin' sure that they were HEAVY.<br />
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Another UFC legend George St. Pierre is no wimp about lifting weights either.<br />
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<a href="http://1.bp.blogspot.com/-00ieGiELxzw/UgE1saHXEAI/AAAAAAAAAKM/jh4NI1qW2U8/s1600/2-georges-st-pierre-ufc-strength-workout-10062011.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-00ieGiELxzw/UgE1saHXEAI/AAAAAAAAAKM/jh4NI1qW2U8/s1600/2-georges-st-pierre-ufc-strength-workout-10062011.jpg" height="640" width="480" /></a></div>
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<span style="color: #333333; font-family: inherit;"><span style="line-height: 19px;">B</span><span style="line-height: 19px;">ut in my opinion the best kind of strength training for a fighter would tend to be more of a mixture of advanced calisthenics movements (including weighted push ups, pull ups, dips, etc.) and strongman type movements, including Sandbag lifting and carrying, lifting partners and moving, farmer's walk with very heavy weights, etc.</span></span></div>
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<span style="color: #333333; font-family: inherit;"><span style="line-height: 19px;"><br /></span></span></div>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-W0lXhsUfuls/UgE28mmRgUI/AAAAAAAAAKY/aZkgLmoWL4o/s1600/download+(5).jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-W0lXhsUfuls/UgE28mmRgUI/AAAAAAAAAKY/aZkgLmoWL4o/s1600/download+(5).jpg" height="425" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>The barrel carry WILL give you jaw breaking striking power, even with shitty technique!</b></td></tr>
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-W4v9KwWZRDQ/UgE29e_xaiI/AAAAAAAAAKg/pTVAL-jThUo/s1600/images+(6).jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-W4v9KwWZRDQ/UgE29e_xaiI/AAAAAAAAAKg/pTVAL-jThUo/s1600/images+(6).jpg" height="640" width="479" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>The Farmer's Walk, not just for farmers. I might even term it as The Fighter's Walk...</b></td></tr>
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-HtdcdrQBVmQ/UgE3rNdayGI/AAAAAAAAAKs/uK4TNf3ODKU/s1600/images+(7).jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-HtdcdrQBVmQ/UgE3rNdayGI/AAAAAAAAAKs/uK4TNf3ODKU/s1600/images+(7).jpg" height="640" width="480" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>A sandbag and a rope, tools of opponent destruction...</b></td></tr>
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<span style="color: #333333;"><span style="font-family: inherit; line-height: 19px;"><br /></span></span></div>
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<span style="color: #333333;"><span style="font-family: inherit; line-height: 19px;">Be it increasing punching power, kicking power, plain old ground and pound or just slamming your opponent onto the mat at 49 m/second square, you get to shop everything at this store. Focus on building rugged strength that others can barely match and be the biggest supplier of patients to the local orthopaedic!</span></span><br />
<span style="color: #333333;"><span style="font-family: inherit; line-height: 19px;"><br /></span></span>
<span style="color: #333333;"><span style="font-family: inherit; line-height: 19px;">nothing in this post, though, means that you undermine the basic fighting techniques in any way. Far from that. <b>Strength training shall be IN ADDITION TO and NOT IN PLACE OF.</b></span></span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-Hat8-3gbwYE/UgE7ovpyM2I/AAAAAAAAALI/qha2fvhYr1w/s1600/100_1845.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-Hat8-3gbwYE/UgE7ovpyM2I/AAAAAAAAALI/qha2fvhYr1w/s1600/100_1845.JPG" height="640" width="632" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Rugged, Spartan, Effective...</b></td></tr>
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<span style="color: #333333;"><span style="font-family: inherit; line-height: 19px;"><br /></span></span>
<span style="color: #333333;"><span style="font-family: inherit; line-height: 19px;">Good technique is a necessity for protecting yourself and strength is indispensable so that your opponent withdraws his name the next time he sees you...</span></span><br />
<span style="color: #333333;"><span style="font-family: inherit; line-height: 19px;"><br /></span></span>
<span style="color: #333333;"><span style="font-family: inherit; line-height: 19px;"><br /></span></span></div>
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<span style="color: #333333; font-family: inherit;"><span style="line-height: 19px;"><span style="font-family: inherit;">Coming up, a neck break strength routine for the blood thirsties out there with minimal equipment. Till then CRACK the bones...</span> </span></span></div>
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xtreme performerhttp://www.blogger.com/profile/08278588288973524475noreply@blogger.com2Calcutta.India20.96143961409685 79.45312520.96143961409685 79.453125 20.96143961409685 79.453125tag:blogger.com,1999:blog-8703844983129110867.post-51048397960327232402013-08-02T23:10:00.002-07:002013-08-22T03:39:33.487-07:00ARMed and Dangerous: Part I<div dir="ltr" style="text-align: left;" trbidi="on">
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<li><a href="http://4.bp.blogspot.com/-SOxYqiy6mFA/UfyNFIUXB4I/AAAAAAAAAHk/TDgdbESdHgw/s1600/download.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-SOxYqiy6mFA/UfyNFIUXB4I/AAAAAAAAAHk/TDgdbESdHgw/s1600/download.jpg" height="400" width="398" /></a></li>
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<div style="text-align: center;">
<b> No Post on Arms can start without this man, Bodybuilding himself...</b></div>
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As the festive season is drawing close, the closet bodybuilders will start to swing into action to load their guns by any means possible and dazzle the chicks with their often misplaced valor. The gyms will start to swell with "Will turn the next Mr. Olympia the very next month" candidates. All curling their way to individual Hall of Fames about which no one else gives a fuck about. And that too with weights that even the weight machines would fail to register. A couple of months( may be weeks?) at the gym, toiling hard every day( at the curls mind you), and once the festive season is over, the gyms are like haunted ruins once again with the same old lunatics grinding out excruciatingly heavy weights, people who TRAIN and not workout. The supplement comps have made their dough in the meantime already. An extremely tiring process. All for what? Nothing but hope of making it BIG the next time. What a shame! </div>
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<a href="http://2.bp.blogspot.com/-keMIkwCVGvU/UfyRRc6_KmI/AAAAAAAAAIE/hGq6hnJrpxQ/s1600/download+(1).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-keMIkwCVGvU/UfyRRc6_KmI/AAAAAAAAAIE/hGq6hnJrpxQ/s1600/download+(1).jpg" height="336" width="400" /></a></div>
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<b>I'd bet that's you!</b></div>
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<b><br /></b></div>
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<b>BUT THIS SEASON IT WILL CHANGE...</b></div>
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<b><br /></b></div>
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First a word of caution. This is not an absolute beginner's program. If you cannot hit 10 reps at least in the pull ups or chin ups then get to this program at your own risk.</div>
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Well, for the appropriate iron army out there, this is the deal:</div>
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<ul style="text-align: left;">
<li>Curls may not be the only move to die for when it comes to loading some freaky Guns, but utilised properly, they are one of the best. Trust me on this one or trust him...<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-AF1xQIbqWRU/UfySs4W4SKI/AAAAAAAAAIU/rHhjrnf1fjQ/s1600/images+(2).jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-AF1xQIbqWRU/UfySs4W4SKI/AAAAAAAAAIU/rHhjrnf1fjQ/s1600/images+(2).jpg" height="266" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>That is World's Strongest Man Magnus Samuelsson curling a man as weights in the gym probably fell short</b></td></tr>
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</li>
<li>When specializing on arms it is absolutely ridiculous to consider the moves as pumping exercises only. Make them Max Effort moves, seriously. Not all but some. I'll show you how later on.</li>
<li>Breaking your own Personal Records every week on the primary focus arm movement is key to this program. Not just bar weight PR but volume PR as well.</li>
<li>NO machines.NO machines.NO machines.NO machines.NO machines. Machines are for them...</li>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="http://2.bp.blogspot.com/-phwjRa3HoCA/UfyUjIQkw4I/AAAAAAAAAIk/Lq4uhLevafs/s1600/images+(3).jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-phwjRa3HoCA/UfyUjIQkw4I/AAAAAAAAAIk/Lq4uhLevafs/s1600/images+(3).jpg" height="400" width="231" /></a></td></tr>
<tr><td class="tr-caption"><b>Are you one like him? Then use machines.</b></td></tr>
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<ul style="text-align: left;">
<li> Use MOMENTUM. Yes, you read right, use momentum. Fuck the form nazis, The Barbarian Brothers were right. Used correctly momentum is an weapon rather than a flaw. Heavy cheat curls have built million times more muscle than slow, controlled movements. Ask the Governor</li>
</ul>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="http://1.bp.blogspot.com/-qaB48O7zUeY/UfyV8bctnTI/AAAAAAAAAI0/gj8UCNKrKAo/s1600/download+(2).jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-qaB48O7zUeY/UfyV8bctnTI/AAAAAAAAAI0/gj8UCNKrKAo/s1600/download+(2).jpg" height="253" width="400" /></a></td></tr>
<tr><td class="tr-caption"><b>Any comment is needless. </b></td></tr>
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Now onto the rice and butter, The Program.</div>
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This is a 4 week block. You train for three alternate days.</div>
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<b><i><span style="font-family: Georgia, Times New Roman, serif;">WEEK 1 and WEEK 3</span></i></b></div>
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<i><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></i></div>
<div>
<i><span style="font-family: Georgia, Times New Roman, serif;"><u>Day 1 </u> <u> Day 2</u> <u>Day 3</u></span></i></div>
<div>
<i><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></i></div>
<div>
<i><span style="font-family: Georgia, Times New Roman, serif;">Heavy Cheat curls Alternate Db Curls Heavy Kroc rows </span></i></div>
<div>
<i><span style="font-family: Georgia, Times New Roman, serif;">3 sets of 3 reps(Go heavy) 4 sets of 10 reps 5 sets of 5 reps ( HEAAAVY)</span></i></div>
<div>
<i><span style="font-family: Georgia, Times New Roman, serif;"> </span></i></div>
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<i><span style="font-family: Georgia, Times New Roman, serif;">Weighted dips No tricep work Close grip Bench Press</span></i></div>
<div>
<i><span style="font-family: Georgia, Times New Roman, serif;">3 sets of 5 reps(Go heavy) 5 sets of 5 reps (HEAAAVY) </span></i></div>
<div>
<i><span style="font-family: Georgia, Times New Roman, serif;"> </span></i></div>
<div>
<i><span style="font-family: Georgia, Times New Roman, serif;">In week 3 break your bar weight PR in Day 1 and Day 3 Exercises.</span></i></div>
<div>
<i><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></i></div>
<div>
<b><i><span style="font-family: Georgia, Times New Roman, serif;">WEEK 2 and WEEK 4</span></i></b></div>
<div>
<b><i><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></i></b></div>
<div>
<div>
<i><span style="font-family: Georgia, Times New Roman, serif;"><u>Day 1 </u> <u> Day 2</u> <u>Day 3</u></span></i></div>
</div>
<div>
<u><i><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></i></u></div>
<div>
<i><span style="font-family: Georgia, Times New Roman, serif;">Heavy Rope Curls Chin ups Weighted pull ups</span></i></div>
<div>
<i><span style="font-family: Georgia, Times New Roman, serif;">3 sets of 5 reps 50 total reps 5 sets of 3 reps</span></i></div>
<div>
<i><span style="font-family: Georgia, Times New Roman, serif;">( You can use towels </span></i></div>
<div>
<i><span style="font-family: Georgia, Times New Roman, serif;">instead of ropes if you Weighted push ups </span></i></div>
<div>
<i><span style="font-family: Georgia, Times New Roman, serif;">wish) 3 sets of 5 reps</span></i></div>
<div>
<i><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></i></div>
<div>
<i><span style="font-family: Georgia, Times New Roman, serif;">Ultra strict Military</span></i></div>
<div>
<i><span style="font-family: Georgia, Times New Roman, serif;">or Overhead Press</span></i></div>
<div>
<i><span style="font-family: Georgia, Times New Roman, serif;">3 sets of 5 reps </span></i></div>
<div>
<i><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></i></div>
<div>
<i><span style="font-family: Georgia, Times New Roman, serif;">In week 4 break your bar weight PR in Day 1 and Day 3 Exercises.</span></i></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
Do not change any parameter in this program or you will lose your results. Go heavy like you mean it every time. No movement mentioned above is complex to execute, so no excuses please. You will get fugitive strong at the end of the 4 weeks and ready for Part II. Coming up next. Till then, carry on GUNNERS! </div>
<div>
<br /></div>
</div>
xtreme performerhttp://www.blogger.com/profile/08278588288973524475noreply@blogger.com0Southern Asia22.268764039073979 75.234375-7.6185864609260214 33.925781 52.156114539073982 116.542969tag:blogger.com,1999:blog-8703844983129110867.post-65701337628864455012013-07-13T09:17:00.002-07:002013-08-22T04:00:23.746-07:00PROGRAMMING : What it should be rather than what it is, for beginners especially<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="http://1.bp.blogspot.com/-LRHly1pB6bg/UeF_RoBTqrI/AAAAAAAAAEo/8O6btqIkLR4/s1600/images+(2).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-LRHly1pB6bg/UeF_RoBTqrI/AAAAAAAAAEo/8O6btqIkLR4/s1600/images+(2).jpg" height="265" width="640" /></a></div>
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<b>If this is you, I don't blame you.</b></div>
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<span lang="EN-US" style="font-family: inherit;">The factors governing strength training in
reality and on the internet seem to get more and more dissimilar by the minute
every day. It is not too uncommon to find exact opposite opinions from two
equally famous(?) gurus on how to get SUPER STRONG! Yet they both have
successful examples under their belt to show(if you can actually see them ,i.e.).
Therefore as a beginner, foggy confusion and parkour like jumps from one
program to the other becomes unavoidable. And nothing can be more damaging to
strength gains than monkeying from one routine to the other every fortnight.</span><br />
<span lang="EN-US" style="font-family: inherit;"><br /></span>
<br />
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<a href="http://4.bp.blogspot.com/-EFiNXcTBRZs/UeGBYa8EOQI/AAAAAAAAAFM/PKfFP5YpfK0/s1600/images+(15).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-EFiNXcTBRZs/UeGBYa8EOQI/AAAAAAAAAFM/PKfFP5YpfK0/s1600/images+(15).jpg" height="400" width="384" /></a></div>
<div style="text-align: center;">
<span lang="EN-US" style="font-family: inherit;"><b>Thinking about a lot of programs will only turn you into a faggot.</b></span></div>
<div style="text-align: center;">
<span lang="EN-US" style="font-family: inherit;"><b><br /></b></span></div>
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<span lang="EN-US" style="font-family: inherit;">To be on a path towards surefire strength
(whether “inhuman” or “ungodly”. I don’t know!) Following a program is
necessary. So onto the question, “What is the correct Program?” Frankly, there
is no ONE correct program. Definitely not for everyone. And thinking about
programming led me to the fact that all my years following a fixed program,
from Wendler to Russian, actually got me less results than when I trained on a
dynamic program based on a few tried and tested principles (which I will
elucidate later on) of strength training.
</span><br />
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<a href="http://2.bp.blogspot.com/-tlLmCCWvssY/UeGDtAFxXJI/AAAAAAAAAFg/QklhFrMN5WA/s1600/images+(16).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-tlLmCCWvssY/UeGDtAFxXJI/AAAAAAAAAFg/QklhFrMN5WA/s1600/images+(16).jpg" height="300" width="400" /></a></div>
<div style="text-align: center;">
<span lang="EN-US" style="font-family: inherit;"><b>This is Wendler and he has a lot of variety incorporated in his own training programs</b></span></div>
<span lang="EN-US" style="font-family: inherit;"><br /></span></div>
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<span lang="EN-US" style="font-family: inherit;">If you are actually surprised by what I
just said then please dial your neighbor Mr. Common Sense and seat him beside you
and think. Did all the great lifters that you worship stick with the same
routine they espoused at various times year after year without change? Also did
they actually NOT lift some 10kilos more even when they felt like just because
the number on the routine sheet for that day told them not to and possibly fail
later on with a much heavier weight? Of course not!</span><br />
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<a href="http://1.bp.blogspot.com/-ViMrlBCDTes/UeGGizODpII/AAAAAAAAAF0/VWtNGUxMwCs/s1600/download+(4).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-ViMrlBCDTes/UeGGizODpII/AAAAAAAAAF0/VWtNGUxMwCs/s1600/download+(4).jpg" /></a> <a href="http://4.bp.blogspot.com/-HxINBceJmJM/UeGGi7fLXeI/AAAAAAAAAF4/bpVpVMBu3to/s1600/download+%25282%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" src="http://4.bp.blogspot.com/-HxINBceJmJM/UeGGi7fLXeI/AAAAAAAAAF4/bpVpVMBu3to/s1600/download+%25282%2529.jpg" /></a><a href="http://4.bp.blogspot.com/-PnNTtSMglxg/UeGGi_r60II/AAAAAAAAAGE/VOaZcJVpszM/s1600/download+%25283%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" src="http://4.bp.blogspot.com/-PnNTtSMglxg/UeGGi_r60II/AAAAAAAAAGE/VOaZcJVpszM/s1600/download+%25283%2529.jpg" /></a> <a href="http://3.bp.blogspot.com/-DwcqOv_O9jM/UeGH0Omb8wI/AAAAAAAAAGQ/IGKjXZfzBGk/s1600/download+(5).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" src="http://3.bp.blogspot.com/-DwcqOv_O9jM/UeGH0Omb8wI/AAAAAAAAAGQ/IGKjXZfzBGk/s1600/download+(5).jpg" /></a></div>
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<span lang="EN-US" style="font-family: inherit;"><b>All of the HE MEN above have thrived on VARIETY</b></span></div>
<span lang="EN-US" style="font-family: inherit;"><br /></span>
<span lang="EN-US" style="font-family: inherit;"><br /></span></div>
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<span lang="EN-US" style="font-family: inherit;">You are an unique individual. Unique in
every aspect, from mentality to bio mechanics. Then why on earth do you want to
follow a generalized program? Build your own based on the following set of
concepts:</span><br />
<span lang="EN-US" style="font-family: inherit;"><br /></span>
<span lang="EN-US" style="font-family: inherit;"><br /></span></div>
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<!--[if !supportLists]--><span style="font-family: inherit;"><b><span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-size: 7pt;">
</span></span><!--[endif]--><span lang="EN-US">Nothing beats lifting free weights, i.e. barbell and
dumbbell, EVER.</span></b></span><br />
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<a href="http://1.bp.blogspot.com/-xiW4vXDuZeg/UeGJEo_uOeI/AAAAAAAAAGg/o9fZ-O97OLY/s1600/images+(18).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-xiW4vXDuZeg/UeGJEo_uOeI/AAAAAAAAAGg/o9fZ-O97OLY/s1600/images+(18).jpg" /></a></div>
<span style="font-family: inherit;"><span lang="EN-US"><br /></span></span></div>
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<br /></div>
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<!--[if !supportLists]--><span style="font-family: inherit;"><b><span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-size: 7pt;">
</span></span><!--[endif]--><span lang="EN-US">Calisthenics should be included
religiously.</span></b></span><br />
<span style="font-family: inherit;"><b><span lang="EN-US"><br /></span></b></span>
<br />
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<a href="http://3.bp.blogspot.com/--ReqXsgmxJA/UeGKCcNwZKI/AAAAAAAAAGs/xCbN7MEo78s/s1600/images+(20).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/--ReqXsgmxJA/UeGKCcNwZKI/AAAAAAAAAGs/xCbN7MEo78s/s1600/images+(20).jpg" /></a></div>
<span style="font-family: inherit;"><b><span lang="EN-US"><br /></span></b></span></div>
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<span style="font-family: inherit;"><b><span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><br /></span></b></span>
<!--[if !supportLists]--><span style="font-family: inherit;"><b><span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-size: 7pt;">
</span></span><!--[endif]--><span lang="EN-US">Establish a 1RM on every big
compound lifts to start with.</span></b></span><br />
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<a href="http://1.bp.blogspot.com/-fF1RVDIa_JE/UeF_V2_YzrI/AAAAAAAAAE8/xw5OBfpdRWE/s1600/images+%252813%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-fF1RVDIa_JE/UeF_V2_YzrI/AAAAAAAAAE8/xw5OBfpdRWE/s1600/images+%252813%2529.jpg" height="133" width="320" /></a></div>
<span style="font-family: inherit;"><b><span lang="EN-US"><br /></span></b></span></div>
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<!--[if !supportLists]--><span style="font-family: inherit;"><b><span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-size: 7pt;">
</span></span><!--[endif]--><span lang="EN-US">What, did you actually ask what
are the big compound lifts??? If you did you should be ashamed to death. Go
google!</span></b></span><br />
<span style="font-family: inherit;"><b><span lang="EN-US"><br /></span></b></span></div>
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<!--[if !supportLists]--><span style="font-family: inherit;"><b><span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-size: 7pt;">
</span></span><!--[endif]--><span lang="EN-US">Always train heavy. Yes, always.
Train within the 75% to 80 % range of your 1RM always.</span></b></span><br />
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<a href="http://4.bp.blogspot.com/-I-8JMJYcEGE/UeGKyPHkaWI/AAAAAAAAAG0/wP4zztxQw4o/s1600/images+(21).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-I-8JMJYcEGE/UeGKyPHkaWI/AAAAAAAAAG0/wP4zztxQw4o/s1600/images+(21).jpg" /></a></div>
<div style="text-align: center;">
<span style="font-family: inherit;"><b><span lang="EN-US">THAT IS HEAVY!!!</span></b></span></div>
<div style="text-align: center;">
<span style="font-family: inherit;"><b><span lang="EN-US"><br /></span></b></span></div>
</div>
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<!--[if !supportLists]--><span style="font-family: inherit;"><b><span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-size: 7pt;">
</span></span><!--[endif]--><span lang="EN-US">Go for as many sessions as you
can in a week, heavy. Remember overtraining is not as real as it is made out to
be. Just eat and sleep as much as you need.</span></b></span><br />
<span style="font-family: inherit;"><b><span lang="EN-US"><br /></span></b></span></div>
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<!--[if !supportLists]--><span style="font-family: inherit;"><b><span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-size: 7pt;">
</span></span><!--[endif]--><span lang="EN-US">Do a Squat (or deadlift), a
Push or a Pull as your core lifts for the day with rep ranges from 15 to 25
over as many sets as you need. Don’t be rigid. About sets.</span></b></span><br />
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<a href="http://2.bp.blogspot.com/-eqTbMAviVNg/UeGLMYenx-I/AAAAAAAAAG8/OBJh4lJrWKw/s1600/images+(22).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-eqTbMAviVNg/UeGLMYenx-I/AAAAAAAAAG8/OBJh4lJrWKw/s1600/images+(22).jpg" /></a></div>
<div style="text-align: center;">
<span style="font-family: inherit;"><b><span lang="EN-US">AH HA!</span></b></span></div>
<div style="text-align: center;">
<span style="font-family: inherit;"><b><span lang="EN-US"><br /></span></b></span></div>
</div>
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<!--[if !supportLists]--><span style="font-family: inherit;"><b><span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-size: 7pt;">
</span></span><!--[endif]--><span lang="EN-US">On succeeding days of heavy
training, go for serious bodyweight training, just be careful that you don’t
tire your muscles for the next day’s lifts.</span></b></span><br />
<span style="font-family: inherit;"><b><span lang="EN-US"><br /></span></b></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: inherit;"><b><span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-size: 7pt;">
</span></span><!--[endif]--><span lang="EN-US">Rest on whichever day you feel
like, listen to your body (it is far more intelligent than you are)!</span></b></span></div>
<span style="font-family: inherit;"><b><br /></b></span>
<br />
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: inherit;"><b><span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-size: 7pt;">
</span></span><!--[endif]--><span lang="EN-US">Get HELL strong!!!</span></b></span></div>
</div>
xtreme performerhttp://www.blogger.com/profile/08278588288973524475noreply@blogger.com0Calcutta23.402764905407949 87.3632812523.402764905407949 87.36328125 23.402764905407949 87.36328125tag:blogger.com,1999:blog-8703844983129110867.post-58006823215788375682013-07-05T05:34:00.001-07:002013-07-05T05:34:37.909-07:00For the corporate dicks : Who shoot but do not fire<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-ZRhiGc5PWlY/UdasaEkJzNI/AAAAAAAAACw/SsNgRZlBCnk/s240/images+(2).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-ZRhiGc5PWlY/UdasaEkJzNI/AAAAAAAAACw/SsNgRZlBCnk/s240/images+(2).jpg" height="300" width="400" /></a></div>
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<div style="text-align: center;">
<b>If this is the most Exhilarating Kama-Sutra pose in your sex life then you must be a Corporate Dick..</b></div>
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<b><br /></b></div>
<div style="text-align: left;">
Imagine the plight of the Wild West Hero with a shiny gun and equally empty barrel and you can identify the modern corporate dickhead and the growth stunted salesman. Running after targets or the projects is their final orgasmic frontier. The girlfriends or the wives(or the GFs and wives of other people for that matter) wait in vain for the guns to fire.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
A totally hateable body like this one ,</div>
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<br /></div>
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<a href="http://2.bp.blogspot.com/-KMr7dsE_bwQ/Udawfx0iByI/AAAAAAAAADA/CQUg1XbBois/s259/images+(1).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-KMr7dsE_bwQ/Udawfx0iByI/AAAAAAAAADA/CQUg1XbBois/s259/images+(1).jpg" height="299" width="400" /></a></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
but a macho self image like this, </div>
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<a href="http://3.bp.blogspot.com/-iSf8CHvYwic/UdaxmsHRxRI/AAAAAAAAADQ/lsXzk5Ds_40/s277/images+(5).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-iSf8CHvYwic/UdaxmsHRxRI/AAAAAAAAADQ/lsXzk5Ds_40/s277/images+(5).jpg" height="400" width="262" /></a></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
along with a job of 10 hrs a day will only result in your girl wet dreaming about this,</div>
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<br /></div>
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<a href="http://2.bp.blogspot.com/-XXrfo5hdjvQ/UdayF7_qYHI/AAAAAAAAADY/ybp5jW_Rz1U/s251/images+(4).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-XXrfo5hdjvQ/UdayF7_qYHI/AAAAAAAAADY/ybp5jW_Rz1U/s251/images+(4).jpg" height="320" width="400" /></a></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
with YOU on the left. If you think this is embarrassing then you are wrong. THIS IS SO HUMILIATING THAT YOUR BALLS ARE SHAMED TO BE PART OF YOU!!! THEY ARE SHRINKING AT THIS VERY MOMENT. Have a look.</div>
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<br /></div>
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<a href="http://4.bp.blogspot.com/-OdiXK2YHIWI/Uda0Z__JduI/AAAAAAAAADo/D298XGR_lVw/s290/images+(6).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-OdiXK2YHIWI/Uda0Z__JduI/AAAAAAAAADo/D298XGR_lVw/s290/images+(6).jpg" /></a></div>
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<br /></div>
<div style="text-align: center;">
<b>Does it remind you of something?</b></div>
<div style="text-align: center;">
<b><br /></b></div>
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So if you have decided to load your gun while in your trip to the bathroom (Still No Fire??) then read on.</div>
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Lets visit the excuses and their solutions put forward by the hopeless creatures claiming themselves as men :</div>
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<b>1. "There's no time"</b></div>
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Ohh!!! really?? You seriously said that? Then how come you have no new porn to see anymore? How did you exhaust all those unending resources. And no time you say? You give me 15 mins a day and I give you this..</div>
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<a href="http://1.bp.blogspot.com/-QJNYKFf1kcc/Uda3LQVZ3BI/AAAAAAAAAD4/Ekmxd3UPH0Q/s259/images+(7).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-QJNYKFf1kcc/Uda3LQVZ3BI/AAAAAAAAAD4/Ekmxd3UPH0Q/s259/images+(7).jpg" height="400" width="299" /></a></div>
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Okay , may be that would be too much for your girl to handle , but at least you will have something that your girl can handle(pun intended). <b>The 15 mins a day routine :</b></div>
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Thorough warm up is a must everyday.</div>
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Now Begin</div>
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<li>2 sets of 25 body weight squats(Ass to Grass style)</li>
<li>2 sets of 15 push ups</li>
<li>2 sets of 5 pull ups</li>
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Continue the same for one straight month. And then this</div>
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<ul>
<li>2 sets of 25 body weight squats followed by 2 sets of 10 jump squats</li>
<li>2 sets of 15 push ups followed by 2 sets of 5 explosive push ups</li>
<li>4 sets of 5 pull ups</li>
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None of these will rob you off more than 15 to 20 mins a day and moreover you may perform these for 3 days per week also. In that case continue the first block for two months before moving onto the second.</div>
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After you have finished the second block for two more months you may choose to join a gym or better still contact me for really transforming yourself.</div>
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<a href="http://4.bp.blogspot.com/-syENS8MH7Qc/Uda8HuxjQdI/AAAAAAAAAEI/GhXk0n-pPvc/s237/images+(9).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-syENS8MH7Qc/Uda8HuxjQdI/AAAAAAAAAEI/GhXk0n-pPvc/s237/images+(9).jpg" height="359" width="400" /></a></div>
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<b>The SQUAT. This works a 100 times better than viagra. Trust Me!!!</b></div>
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<a href="http://4.bp.blogspot.com/-awWj6_4z1oA/Uda8KP6SR3I/AAAAAAAAAEQ/RMZbOM6c3ho/s237/images+(8).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-awWj6_4z1oA/Uda8KP6SR3I/AAAAAAAAAEQ/RMZbOM6c3ho/s237/images+(8).jpg" height="400" width="359" /></a></div>
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<b>The PUSH UP. For a steely upper body.</b></div>
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<a href="http://2.bp.blogspot.com/-6ojnzuCRTh0/Uda8NXbPuwI/AAAAAAAAAEY/_k1JQ-mafSU/s233/images+(11).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-6ojnzuCRTh0/Uda8NXbPuwI/AAAAAAAAAEY/_k1JQ-mafSU/s233/images+(11).jpg" height="400" width="370" /></a></div>
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<b>The PULL UP. For a barn-door back and Vascular arms.</b></div>
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2. <b>"No Equipment"</b></div>
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If you are still putting this reason forward for being pathetic even after going through the solution just mentioned above then you are the biggest fuckhead in your office. You don't need any equipment. Just the floor and yourself and a place to hang.</div>
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You can add some running or swimming (totally optional) to the above regimen if you must. But seriously the above mentioned three movements along with their multiple varieties are way more than enough to keep you busy for a lifetime. The various other movement patterns will be discussed in future blogs along with their individual pros and cons.</div>
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Till then crank up those reps and watch your girl go crazy for your sweat..</div>
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Be an Xtreme Performer..</div>
xtreme performerhttp://www.blogger.com/profile/08278588288973524475noreply@blogger.com0tag:blogger.com,1999:blog-8703844983129110867.post-6441829236051545682013-06-29T09:42:00.002-07:002013-09-05T23:49:05.234-07:00Strength of a Mad Man : The Road Map<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="http://2.bp.blogspot.com/-jM7jFvU6Vvg/Uc8D4VGwVbI/AAAAAAAAABE/n7BzxRQ9eic/s960/283946_488567194549397_1126881964_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-jM7jFvU6Vvg/Uc8D4VGwVbI/AAAAAAAAABE/n7BzxRQ9eic/s960/283946_488567194549397_1126881964_n.jpg" height="480" width="640" /></a></div>
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<b>If this picture fails to rouse your Adrenaline and Testosterone levels then check yourself again. That's the reason your last girlfriend left you...</b></div>
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The guy in the picture is the immortal Mariuz Pudzianowski, 5 times World's Strongest Man Champion and probably one of the strongest, if not "THE STRONGEST", man to ever walk on the face of planet earth. If you think the heaviest he ever lifted is 20 kg more than you do now then that explains why everything is wrong with the education system today. YOU ARE A MORON...</div>
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Your whole gym probably doesn't have the amount of weight he lifts in a single movement. The weight you target that you'll lift one day is nothing but a warm up set for him. Have a look at his lifts.</div>
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-Bench Press 275 kg<br />
-Squat 360 kg<br />
-Deadlift 395 kg<br />
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If you are asking where is the Curl then you must be that very person whose DICK and ARM are of the same size and your parents are definitely ashamed of you. Stop bitching around the Biceps BITCH!!!<br />
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It is strength and I mean furious strength that makes everything else possible. It is the strongest male animal of every species that gets the booty. Humans are no different.<br />
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<a href="http://1.bp.blogspot.com/-2FFzvwsD9n4/Uc_p4EerZfI/AAAAAAAAACA/Su34ePaiAk8/s261/download.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-2FFzvwsD9n4/Uc_p4EerZfI/AAAAAAAAACA/Su34ePaiAk8/s261/download.jpg" height="400" width="295" /></a></div>
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<b>WANT ONE?</b></div>
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If you're finishing with jerking of for the straight third time then lets get down to how you can be the one stop shop for the bootylicious out there.</div>
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Maximal strength training is the name of the game. Though there are quiet a few ways to achieve your goal of maximal strength I'll rather outline the infallible one. And that is called lift heavy frequently. One lift only, that is the SQUAT. The full blooded power squat is the tool for your mass construction. Nothing in the world will give you the HOLY SHIT, mind numbing, awe inspiring strength like the high frequency squatting regimen.</div>
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<a href="http://1.bp.blogspot.com/-3LROSDC9rTY/Uc_rzofEP3I/AAAAAAAAACQ/lTQ2H2TiV1Y/s300/download+(1).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-3LROSDC9rTY/Uc_rzofEP3I/AAAAAAAAACQ/lTQ2H2TiV1Y/s300/download+(1).jpg" height="223" width="400" /></a></div>
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<b>This is Stan Efferding, World Record holder in the Raw Squat..</b></div>
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A minimum four days of squatting per week for at least two months straight is a must. A mix of full Olympic squats, powerlifting style wide stance squats, front squat, jump squat and Pistols (One legged Bodyweight Squat) done alternatively is the best template to go by.<br />
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<a href="http://4.bp.blogspot.com/-4jRiiSS-QhE/Ugfbx2w8-KI/AAAAAAAAAT0/O9VQH_HxQu4/s1600/Olympic-Squats.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-4jRiiSS-QhE/Ugfbx2w8-KI/AAAAAAAAAT0/O9VQH_HxQu4/s400/Olympic-Squats.jpg" height="352" width="400" /></a></div>
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<b>That is a full ATG squat. Go for it!</b></div>
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<a href="http://1.bp.blogspot.com/-1DX_9oKQT4s/UgfZ5IlGjUI/AAAAAAAAATg/SaQwMAR11qc/s1600/100_1837.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-1DX_9oKQT4s/UgfZ5IlGjUI/AAAAAAAAATg/SaQwMAR11qc/s400/100_1837.JPG" height="213" width="400" /></a></div>
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<b>That is a Front Squat, Deeeeeeep...</b></div>
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<a href="http://3.bp.blogspot.com/-eok1JZROliI/UgfbIceBFHI/AAAAAAAAATs/lXHBJDjO9i4/s1600/100_1518.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-eok1JZROliI/UgfbIceBFHI/AAAAAAAAATs/lXHBJDjO9i4/s400/100_1518.JPG" height="400" width="393" /></a></div>
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<b>This is the Pistol and this is ME firing it...</b></div>
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Shoot for a heavy single for each variation every training day for the first month. In the second month start adding back off sets of 3 reps and each for 3 or 4 sets maximum. e.g. if your 1RM in the wide stance squat is 150 kg , then shoot for anywhere between 130 to 140 kg for a single and likewise for the other variations. And for the back off sets choose 80% of that single and perform 3 or 4 triple sets.</div>
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Add Bench Press, Pull ups and Over Head presses as you wish. There is no hard and fast rule for these. Do as you like, just be heavy.</div>
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This is as simple as it gets but nowhere near easy. It will be tough. It will be gruelling. But the strength gain after the stipulated time will be stupendous. Xtreme result demand Xtreme Performance. Be an Xtreme Performer. Are you GAME?</div>
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Do not come back unless you can make me proud with your squat...</div>
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xtreme performerhttp://www.blogger.com/profile/08278588288973524475noreply@blogger.com2Asia20.96143961409685 79.8046875-8.0346853859031491 38.4960935 49.957564614096853 121.1132815tag:blogger.com,1999:blog-8703844983129110867.post-19785747850973509682013-06-23T02:45:00.002-07:002013-06-28T09:50:56.541-07:00A Case For Losers<h2 style="text-align: center;">
<span style="font-family: 'Trebuchet MS', sans-serif;">Given the number of advertisements concerning weight loss it can be safely derived that the wanting to be losers are like lemmings in number. This fad of losing weight is like that seasonal fever that refuses to go away even after a handsome dose of antibiotics. From the obese child of fourteen to corporate dick of 42 seems to be hell bent on surging on the number of losers on this already over populated planet.</span></h2>
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<a href="http://1.bp.blogspot.com/-nM9L5WaIIus/Uca9dP7vvLI/AAAAAAAAAAM/9K3T_RqxlAI/s1600/images.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-nM9L5WaIIus/Uca9dP7vvLI/AAAAAAAAAAM/9K3T_RqxlAI/s1600/images.jpg" /></a></div>
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<a href="http://2.bp.blogspot.com/-X6yGEf3q-rM/Uca9o5XtmuI/AAAAAAAAAAU/yRtbcLZzK1M/s1600/images+(1).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-X6yGEf3q-rM/Uca9o5XtmuI/AAAAAAAAAAU/yRtbcLZzK1M/s1600/images+(1).jpg" /></a></div>
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If these people are not abject objects of hatred then WHAT IS?</div>
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Why on earth would you want to lose weight rather than fat?</div>
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Losing fat while gaining lean muscle weight should be your motto on the first place. But this idea seems to be lost in translation due to the large number of ignorant fools who claim themselves to be experts.Fat loss is not as complicated as you would like to believe and eventually avoid any kind of effort resembling hard work. The process is actually simple but do not confuse simple with easy.</div>
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Considering you're a youth of 25 and is a continuous source of laughter for your friends due to your body that is closer to being a bag of potatoes rather than a human form the greatest barrier in your path of becoming the macho honcho of your town is the sheer lack of will on your part.If you have the will to put in the effort we have a plan.<br />
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<a href="http://4.bp.blogspot.com/-Cx2_mX4lww0/UcbA7ZRpHVI/AAAAAAAAAAs/yCvMhUrTWDU/s1600/100_1742.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-Cx2_mX4lww0/UcbA7ZRpHVI/AAAAAAAAAAs/yCvMhUrTWDU/s1600/100_1742.JPG" height="240" width="320" /></a></div>
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This is ME. I still consider myself a beginner though I'm way better than 90% of you reading this blog.</div>
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Now that you're back after vomiting your shit out for being more humiliated than ever in your life lets get on the path of becoming at least ME, and a superhero afterwards. </div>
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Schedule :</div>
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3 alternate days a week</div>
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Day 1 : </div>
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15 mins of jogging</div>
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5 mins of panting(Humiliation Once again,Ha Ha),</div>
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5 mins of jumping jack</div>
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5 mins of cursing me</div>
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you're done for the day</div>
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Day 2:</div>
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Curse me once again</div>
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5 mins of Squat jumps</div>
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2 mins of rest</div>
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5 mins of Squat Thrust</div>
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10 mins of being dead</div>
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5 mins of light jogging</div>
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Once again you're done for the day</div>
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Day 3:</div>
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5 mins of jogging</div>
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2 mins rest</div>
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3 mins of mountain climbers</div>
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2 mins of rest</div>
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5 mins skipping</div>
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2 mins of rest</div>
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Spot running till you fade out</div>
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That is your initial plan right there. Start on the mission if you dare or else get ready for being the constant source of inspiration for your local stand up comedian for the rest of your life.See you next time if you are still alive..</div>
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xtreme performerhttp://www.blogger.com/profile/08278588288973524475noreply@blogger.com0