[Khanage]

Today: 60min Hybrid Fitness Bootcam

Some exercises done today: prowler drags, sledgehammering tyres, tyre flipping, skipping, kettlebell work, bear crawls, squat jumps, burpees, step ups.

(Example video 1, Example video 2)

[Michael XYZ]

How is it using the prowler? Read so much good things about it (mainly from DeFranco).

[Khanage]

(Original post by Michael XYZ)
How is it using the prowler? Read so much good things about it (mainly from DeFranco).

HARD! In this bootcamp its not really used for pure strength, and isn't loaded massively, but rather used for strength endurance. To use it for strength i guess you'd load it up, do a 20m max sprint, then have a long rest before the next rep. In this bootcamp its one station of many, where there is little/no rest, so is more endurance/cardio.

Last week was 2x 20m pushes, which was hard... today was just 1x 20m pull, a LOT harder. Hamstrings hating me atm!

[Break To Build]

I want a prowler so bad

[The Blind Monk]

(Original post by Khanage)
HARD! In this bootcamp its not really used for pure strength, and isn't loaded massively, but rather used for strength endurance. To use it for strength i guess you'd load it up, do a 20m max sprint, then have a long rest before the next rep. In this bootcamp its one station of many, where there is little/no rest, so is more endurance/cardio.

Last week was 2x 20m pushes, which was hard... today was just 1x 20m pull, a LOT harder. Hamstrings hating me atm!

Another question about the prowler: have you ever tried to use it to bulk up the volume of a given day due to the eccentricless nature pushing/pulling one? Christian Thibadeau on T-Nation has written a lot on this and I was just curious to see whether you had any experience of this or whether the boot camp was just interested in causing the infamous 'prowler flu'

[Khanage]

(Original post by The Blind Monk)
Another question about the prowler: have you ever tried to use it to bulk up the volume of a given day due to the eccentricless nature pushing/pulling one? Christian Thibadeau on T-Nation has written a lot on this and I was just curious to see whether you had any experience of this or whether the boot camp was just interested in causing the infamous 'prowler flu'

Hmm... the bootcamp is just interested in getting people fit really, mainly aimed at losing fat. They're not very serious with it, just use it as a station in circuit training.

[Khanage]

To anyone wondering what I look liked, and for progression i guess, here are some recent pics showing my body.

At the bootcamps they take promo photos, so a couple are v recent. Chucked in a good one of me playing rugby too.

(Original post by alex_tait)
I wanna be in the 90kg area. You say you are overweight. What is your height/weight? Being/looking strong has a lot to do with filling out your frame.

Yesterdays Bootcamp:
http://img88.imageshack.us/img88/900...10508at192.png

Last Weeks Bootcamp:
http://img691.imageshack.us/img691/9...10508at192.png
http://img709.imageshack.us/img709/9...10508at192.png

Rugby, March 2011:
http://img685.imageshack.us/img685/9...10508at192.png

[Khanage]

DAY 1: UPPER BODY WORKOUT 1.

Bench Press: 80 x 7, 85 x 5, 92.5 x 8.
Flat DB Press: 17.5 x 30, 25.
Seated Overhand Grip Cable Rows [ss1]: 48.75 x 12, 12, 12, 12.
Cable Triceps Pushdowns [ss1]: 31.25 x 12, 33.75 x 12, 36.25 x 12, 12.
DB Shrugs [ss2]: 37.25 x 12, 12, 12.
DB Lateral Raises [ss2]: 12.5 x 12, 12, 12.
Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 25 x 10, 10, 10.

--------------------------------------------------

Hmm.. 92.5 x 8 is good... feel like i should have got more, but im happy enough.

The program says do db press same as last week and try and beat your scores, i went far too light last week, but i did the same anyway, easily beat my scores.

Everything else fine.

[Khanage]

DAY 2: LOWER BODY WORKOUT

DB Squat Jumps, holding 7.5kg DB’s: 4 x 6.
Squat: 105 x 7, 112.5 x 5, 120 x 3.
Deadlift: 150 x 7, 160 x 5, 170 x 3.
45 Degree Back Raises [ss1]: 15kg x 12, 12, 12.
Seated MB Twists [ss1]: 15kg x 30, 30, 30.
Timed one-mile run: 7.44

--------------------------------------------------

Workout good... ANNOYED a bit because of the 1 mile run!!

Last week I went out too quick, this week I went out too slow!! Need to find the inbetween!! Oh well...

[Khanage]

DAY 3: UPPER BODY WORKOUT 1.

Chin-ups (total reps) = 10 + 5.
Front Lat Pulldowns [ss1]: 54 x 27, 68 x 17.
Standing DB Military Press [ss1]: 12.5 x 25, 17.5 x 17.
"Rolling” triceps extensions [ss2]: 17.5 x 8, 8, 8, 8, 8.
Hammer Curls [ss2]: 17.5 x 8, 8, 8, 8, 8.
Core Circuit x2: A) Toe Touches x20 B) Bicycle x 30 Total C) Side Plank x 30sec each side.
100 push-ups as fast as possible: 5.49.

--------------------------------------------------

Good workout, beat last weeks lifts in either reps/weight/time.

100 press ups was only 2 secs faster lol, but oh well!

[Khanage]

Today: 60min Hybrid Fitness Bootcam

Some exercises done today: prowler drags, sledgehammering tyres, tyre jumps, tyre flipping, press ups/planks, kettlebell swings/high pulls, burpee jumps/bw lunges.

(Example video 1, Example video 2)

[Khanage]

Circuit x3:
500m row, 10x push press (20kg), 15 sit ups, 2min rest.
(+ 100 grappler pulls after 3rd circuit)

EZ curls:
x 3 sets.

Seated DB curls:
x 3 sets.

Treadmill:
17kph, 30s on 30s off x 10.

--------------------------------------------------

Genuinely went to the gym out of bordom, just looking to do some cardio and other random shizzle.

Saw the circuit on a whiteboard on the gym wall so gave it a go, was quite good! Curls just for a bit of vanity... 10mins doing some treadmill sprints at the end. Decent sesh!

[Khanage]

DAY 1: UPPER BODY WORKOUT 1.

Bench Press: 82.5 x 6, 90 x 4, 97.5 x 6.
Incline DB Press: 20 x 25, 20.
1 Arm DB Rows [ss1]: 40 x 10, 10, 10, 10.
Rope Triceps Pushdowns [ss1]: 23.75 x 10, 26.25 x 10, 28.75 x 10, 10.
BB Shrugs [ss2]: 100 x 10, 10, 10.
Reverse Flys [ss2]: 7.5 x 12, 12, 12.
Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 27.5 x 10, 10, 10, 10.

--------------------------------------------------

97.5 x 6 bench felt good, real good! Incline DB press i again went too light, argh, but oh well. Everything else was gooooood.

[Illidan_Stormrage]

nice benching bra

[Khanage]

(Original post by alex_tait)
nice benching bra

Cheers dude

---------------------------

In other news....

I've been accepted onto a 1 year strength and conditioning internship at Newport Gwent-Dragons, one of Wales' 4 professional rugby union teams .

So hopefully I can give you guys some inside knowledge in a couple of months!

[Michael XYZ]

**** yeah!

Well done.

[Khanage]

Today: 60min Hybrid Fitness Bootcam

Some exercises done today: tyre flips, farmers walks, plank, kettlebell swings/high pulls, burpee jumps/bw lunges, woodchops, bear crawls.

(Example video 1, Example video 2.

[Khanage]

DAY 2: LOWER BODY WORKOUT

Squat: 107.5 x 6, 115 x 4, 127.5 x 2.
Deadlift: 155 x 6, 165 x 4, 180 x 2.
Split Squat Jumps: BW x 5, 5, 5, 5.
Gym Ball Hamstring Curls [ss1]: BW x 15, 15, 15.
Spread Eagle Sit Ups [ss1]: 8kg x 15, 15, 15.
Alt Forward DB Lunges: 20kg x 45s, 45s.
Timed one-mile run: 7.20

--------------------------------------------------

Hmm good and bad elements in this workout.

Squat was a bit of a grind but ok. Deadlift... Not making too many excuses (lol..!) but I got a dodgy bar, and had no chalk. I got all the reps out but had to regrip on the last rep of 165, and did 2 singles of 180 (about.. 45s rest inbetween?)

Rest was fine.

VERY pleased with the 1 mile run. I actually used my brain a bit and worked out what speed to begin at in order to beat my score lol. Managed to beat my PB by 19 seconds

[mirin?]

(Original post by Khanage)
To anyone wondering what I look liked, and for progression i guess, here are some recent pics showing my body.

At the bootcamps they take promo photos, so a couple are v recent. Chucked in a good one of me playing rugby too.



Yesterdays Bootcamp:
http://img88.imageshack.us/img88/900...10508at192.png

Last Weeks Bootcamp:
http://img691.imageshack.us/img691/9...10508at192.png
http://img709.imageshack.us/img709/9...10508at192.png

Rugby, March 2011:
http://img685.imageshack.us/img685/9...10508at192.png

lol the girls in the background on March 2011 are mirin.

[Khanage]

Today: 60min Hybrid Fitness Bootcam

AMRAP:

Prowler drag x 15m
Tyre flips x 5
Press ups x 15, mountain climbers x 15
Kettlebell swings x 15
DB Push press x 15
Burpees x 15
Tyre sledgehammers x 30
Lap of building.

I managed 6.

(Example video 1, Example video 2