Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: DK II on January 19, 2009, 01:09:21 AM
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Anyone that read my "best bodyweight exercises"-thread might know what i am talking about, to all those who don't, here's the thread:
http://www.getbig.com/boards/index.php?topic=252055.0
I started the 12 week "Military Strength"-training today. The program is set up of two alternating strength units with the TRX-suspension trainer 4 times per week (ABAB) on Mo, Tue, Th and Fr.
Adding to this, there are 4 to 7 running sessions per week, ranging from 45 minutes in easy pace to 1.5h of easy pace and 2 intensity runs per week in HIIT style.
I will try to follow this scheme as exactly as possible, even if i'm a little set to give up giant sets and gym work for the next 12 weeks at least. (except cardio, the guide says beach runs in sand are fine, and i would probably give my left nut to live somewhere near a beach where you can run, so for me it will be threadmill. :-[ )
The strength sets get more difficult every week, rest between sets is reduced, set number get up, but i will add the number in every post for every week or workout i write about.
Do me a favor and keep the thread clean, i know a lot of people here do not like me, but this isn't the place for "post a picture" or "does your wife swallow", ok guys?
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Week 1 + 2
Strength session A
Monday
First session ever! The setup of the equipment is easy, the quality and design are very good. The "TRX Force kit" has the additional door anchor attached, so i trained at home.
Session A focuses on legs and core muscles and has also one exercise for biceps and one for triceps.
Looking at the videos, it looked exhausting, but doing it myself brought up a lot of other funny stuff. First, stability issues.
I include a pic of several exercises:
(http://fitnessanywhere.smugmug.com/photos/85613519-O.jpg)
The lunge is really demanding, the best thing is that in every movement, you train nearly your whole body. It's impossible to rule out back and core muscles, legs are working in nearly all exercises as well. The core muscle exercises are GREAT, i have never worked abs as intense as this.
The first 2 weeks have only one set with 10 reps and 60 seconds break inbetween. Now right after the first session, i feel legs and core muscles, it wasn't overly exhausting, a good workout but not impossible. I just come back from a 3 weeks break due to my trip to Japan and an influenza i caught after returning, so that was ok.
But ask me again after the second session tomorrow!
Cardio if off today, only active recovery. I will stretch and have a hot bath tonight, with a light massage.
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that looks... positively horrific. good luck, i know i don't have the constitution for it. :P
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I live near the beach and I'm not a big fan of running in sand. It wrecks your expensive running shoes. Running barefoot sounds great until you rip your foot open on a bacteria laden shell. Running in deep sand is really tough because you barely move and your ankles twist with every step. Running on sand near the water is great as long as you equally run both directions to make up for the slant/grade toward the water. I run on the board walk.
Keep up the log book. I'm thinking of throwing in some old school body weight cycles in my fitness program. I just came off a 6 day running week with four days of lifting and I feel a little shot.
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I live near the beach and I'm not a big fan of running in sand. It wrecks your expensive running shoes. Running barefoot sounds great until you rip your foot open on a bacteria laden shell. Running in deep sand is really tough because you barely move and your ankles twist with every step. Running on sand near the water is great as long as you equally run both directions to make up for the slant/grade toward the water. I run on the board walk.
Keep up the log book. I'm thinking of throwing in some old school body weight cycles in my fitness program. I just came off a 6 day running week with four days of lifting and I feel a little shot.
Thanks for the feedback on running in sand, i already feel a lot better!
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Week 1 + 2
Strength session B
Tuesday
Second session today, focusing on upper body and core. This session has the "Suspended Incline Press", which is even more demanding than i thought. Balancing out so that you don't fall to one side really makes this so much more difficult than a shoulder press, i was really surprised.
(http://community.fitnessanywhere.com/photos/military/images/1400/425x319.aspx)
Next is the "Atomic push up", a push up with a crunch. Very nice, i already love that.
(http://fitnessanywhere.smugmug.com/photos/165509684_7PFd9-S.jpg)
(http://fitnessanywhere.smugmug.com/photos/165509361_cqfjW-S.jpg)
Then there's a row of back and deltoid training.
(http://fitnessanywhere.smugmug.com/photos/173709865_ofmRh-S.jpg)
All in all, it was a lot of fun, but as in WO no one, demanding but not impossible, except the Suspended Incline, i did that with one foot on the ground.
A solid workout, but i tend to see weeks 1 + 2 are for adjusting to the TRX, getting the movements right and so i focus on clean movements for now. It's still exhausting.
Cardio
Today was "Intensity Run No. 1".
I haven't done cardio in years, and i never thought about running after my knee surgery in 2001. I thought i would give it a try though, and i thought i would die halfway through the set, lol.
10mins warm up, then 2x5mins hill run at 7% with 5 mins easy pace in between, then 10 mins cool down. Not a lot, but the hill running was what got me. Knees felt very good though, seems like all the squats really pay up now.
After a hot shower, i really felt great again. ;D
Tomorrow is off, no cardio and no TRX. :-[ I'm a little sad already. :'( (The program says "Optional 30-40min run can be done at very easy pace, but i already walk to work, so i will take a little turn and count that as cardio, my boss set me up for a 2 day in-service schooling, so i have no time. :-X )
;D ;D
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They have those things at this training studio near my office that I visit sometimes. It's up on the top of the building, and they have these wooden beams set up outside on the deck, so that you can do these exercises outside when the weather is decent...the view is really beatiful. Been meaning to try it out sometime, when it's not 0 degrees. >:(
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Week 1 + 2
Strength session A+B
Thursday and Friday
I did the second set this week yesterday and today. I get accustomed to the TRX now, second time i did the strength sessions felt much better, more challenging even as i find out about angle relating to difficulty more. The theoretic concept was known to me, but doing it in reality is much more difficult, especially because you can't foresee "It's gonna be challenging at 45 degrees". So it's trial and error.
I managed the Suspended Incline with both feet in the air this time. The set is set at 10 reps in 60 seconds, i managed 6 with feet in the air, for the last 4 i put one foot down. That means, i still have potential for getting better!! ;D ;D
A half week into the program and the first downside: I didn't do the second Intensity run yesterday. :-[ As i wrote above, we had an inhouse schooling at the office, and that took longer than expected. I was home late in the evening, when the gym was already closed. >:( >:(
But besides that, i take the day for extra recovery, and i still have 2 cardioo sessions before me this week. I guess that going fomr ZERO cardio to 3 or 4 sessions a week doesn't really put me back, lol. Again, we see i have potential here. ;D
On a side note, my legs are sore. Really sore.
They have those things at this training studio near my office that I visit sometimes. It's up on the top of the building, and they have these wooden beams set up outside on the deck, so that you can do these exercises outside when the weather is decent...the view is really beatiful. Been meaning to try it out sometime, when it's not 0 degrees. >:(
You should try it. It's really something different from weight training. I wish i had a beautiful view with it too, but right now i can only do it inside, like you said, we have 0 degrees here too. Northern hemisphere sucks! ;D
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Week 1 + 2
Week 2/2
Cardio
Saturday and Sunday
Two more cardio sessions on the weekend.
Saturday was the Tempo Run, with 20 minutes at hard pace, 40 including warm up / cool down.
This one was hard.
Sunday was the Long Run, 50 minutes at "very easy pace". This was pretty easy, the main factor for me is to fight the boredom that comes after 20mins on the threadmill.
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Week 1 + 2
Week 2/2
Strength session A
Monday
Strength training stays the same as in week 1, but as i am learning by doing, i see the differences it makes when you move a bit further or slightly different.
(sorry about the small pic) The biceps curl and tricep Press are really good. A slightly steeper angle and they get really challenging, however, you can change the intensity very easy during the exercise by just stepping a bit forward or backward.
(http://blogmuscle.files.wordpress.com/2006/08/trxfitnessanywhere.png?w=400&h=551)
No cardio today. (I'm getting used to it though!)
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Week 1 + 2
Week 2/2
Strength session B
Tuesday
Yesterday's strength session came along very well, now it's only two more sessions and the introduction is over. Until now, it was only one set with 8-12 reps on each exercise and 60 seconds transition time. Still to early to note any results, of course, but i get used to the exercises and can't wait to make it a little more challenging.
Cardio
Intensity Run No. 1, 10mins warm up, then 2x5mins hill run at 7% with 5 mins easy pace in between, then 10 mins cool down.
This time, it got noticably easier, i really seem to catch up on the cardio quick. No sore legs anymore as well.
I am still motivated and have lots of fun. Today (wednesday) is off, but i am really looking forward to training tomorrow!!
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Another thing i forgot but that struck me pretty much as i got up from my chair a few minutes ago: My abs are sore. It's not just the outer abs, but it feels rather deep, very different from soreness after crunches or leg raises. I never felt that before, it's like abs are sore from the inside to the outside, rather than the other way round.
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Another thing i forgot but that struck me pretty much as i got up from my chair a few minutes ago: My abs are sore. It's not just the outer abs, but it feels rather deep, very different from soreness after crunches or leg raises. I never felt that before, it's like abs are sore from the inside to the outside, rather than the other way round.
That's good...that's because almost all of those exercises are focused on core strength training.
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That's good...that's because almost all of those exercises are focused on core strength training.
Yep, it's impossible to do that without core engagement. The fun thing is how much you need the core muscles in training your delts or arms, exercises that are normally only working one muscle.
I cannot say if a thing as "overall strength" exists, but this seems to work out your entire body, making it almost impossible to get disbalances.
In only under 2 weeks, i realized that strength-wise, i have weak shoulders, almost all other muscles, especially back, chest and legs get along very well.
I miss the gym though, at this moment, but i am looking forward to going to the gym after the 12 weeks and see how working out with weights has changed. The heap of cardio is an actual plus, and i am really glad that finally i was FORCED to do some. Only under 2 weeks, but i feel so much better than before, it's really amazing.
I guess the old saying that the heart is the most important muscle has something to it, after all. But like i said, fuck the northern hemisphere. I would love to play basketball or run outside, or whatever, but the weather is always shitty and doing cardio in the gym is only half the fun.
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That's good...that's because almost all of those exercises are focused on core strength training.
I have a TRX trainer in my basement. I use it once a week with some cardio/HIIT. Great for conditioning and functional strength.
- Will @ BrinkZone.com
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Week 1 + 2
Week 2/2
Strength session A
Thursday
I watched the instructional DVD again yesterday and so today, i could make some minor improvements like leg stance, range of movement etc.
Training felt really good, i'm really getting used to the exercises that are more unusual as well.
Cardio
Intensity Run No. 2, 10mins warm up, then 2x5mins tempo run at threshold with 5 mins easy pace in between, then 10 mins cool down.
First time i did this, as i had the schooling last week. The improvement in running pays off, this one was very good.
For the 5 mins easy followed by 5 minutes at threshold, i listened to "Miami International" from the 007 Casino Royale soundtrack, a 12min track that gets progressively more aggressive and faster. Perfect!!
Legs are a little sore, first the strength session followed by the running, but nothing i haven't had before.
On a side note, it seems i look totally soft and hold water AFTER running, any explanation for this?? It usually goes away again after some time.
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Week 1 + 2
Week 2/2
Cardio
Saturday and Sunday
Two more cardio sessions on the weekend.
Saturday was the Tempo Run, with 20 minutes at hard pace, 40 including warm up / cool down.
This time it nearly killed me, lol -- after 20 minutes, i could hardly run anymore so i switched for 10 minutes to the bike, then it got better.
Sunday was the Long Run, 50 minutes at "very easy pace". Again, this was pretty easy.
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Week 3 + 4
Week 1/2
Strength session A
Monday
The transition time between exercises is reduced from 60 to 50 seconds. All exercises have more reps now, which i felt on the suspended lunge, now 15 reps each side and the single leg squat, 15 reps each side. All the leg exercises in progression was hard with more reps and less break in between, but the best thing was the the core exercises are now in 2 sets, that means double the workout from week 1+2.
My core was sore in the last two weeks, but today it's even worse. I feel it like a lifting belt all around, front, sides, back.
Tonight, i will do the strength session B and some more running.
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Good work, looks like a fun change-up from the usual gym stuff. Now you know why the core nazis refer to the transverse abs as "the body's natural weight belt."
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Good work, looks like a fun change-up from the usual gym stuff. Now you know why the core nazis refer to the transverse abs as "the body's natural weight belt."
lol @ "core nazis"! They're definitly right with that.
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Week 3 + 4
Week 1/2
Strength session B
Tuesday
Here again, the transition time between exercises is reduced from 60 to 50 seconds. All exercises have more reps now as well. The Suspended Incline Press is now 15 reps in 2 minutes, and this time i was really in fear that i would face plant myself to the ground. But i managed the 15 reps, last 2 with foot on the ground as well.
The back extension exercise is in 2 sets now, as well as the other core exercises. Especially the last set of the Oblique suspended crunch, 8 reps to each side, was bad.
By now, i started stretching with the TRX as well. After each WO, i stretch my back, chest and arms with the TRX and legs on the ground.
I skipped the Intensity Run I yesterday. I was working as interpreter for a TV journalist sunday and monday, so i was up all day running around in the cold with no recovery on the weekend. After the strength session i was so exhausted i nearly fell asleep...
I will recover some more today and hopefully go back to cardio tomorrow with the Intensity Run II.
Just for a note, Intensity Run I would have been 3x5min hill running with 5min easy in between.
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Anyone that read my "best bodyweight exercises"-thread might know what i am talking about, to all those who don't, here's the thread:
http://www.getbig.com/boards/index.php?topic=252055.0
I started the 12 week "Military Strength"-training today. The program is set up of two alternating strength units with the TRX-suspension trainer 4 times per week (ABAB) on Mo, Tue, Th and Fr.
Adding to this, there are 4 to 7 running sessions per week, ranging from 45 minutes in easy pace to 1.5h of easy pace and 2 intensity runs per week in HIIT style.
I will try to follow this scheme as exactly as possible, even if i'm a little set to give up giant sets and gym work for the next 12 weeks at least. (except cardio, the guide says beach runs in sand are fine, and i would probably give my left nut to live somewhere near a beach where you can run, so for me it will be threadmill. :-[ )
The strength sets get more difficult every week, rest between sets is reduced, set number get up, but i will add the number in every post for every week or workout i write about.
Do me a favor and keep the thread clean, i know a lot of people here do not like me, but this isn't the place for "post a picture" or "does your wife swallow", ok guys?
in all honesty i wish you luck with your new workout, however it proves i was correct in my assessment of giant sets.
if they were working so well you would never have stopped. :-*
this looks a bit like gymnastics, with assistance.
we all know the kind of physiques gymnasts have, so for fitness, strength (real), and physique iprovement this looks like a good w/o :)
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I have a TRX trainer in my basement. I use it once a week with some cardio/HIIT. Great for conditioning and functional strength.
- Will @ BrinkZone.com
hahahahahahaha the kiss of death for the TRX trainer ;D
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in all honesty i wish you luck with your new workout, however it proves i was correct in my assessment of giant sets.
if they were working so well you would never have stopped. :-*
this looks a bit like gymnastics, with assistance.
we all know the kind of physiques gymnasts have, so for fitness, strength (real), and physique iprovement this looks like a good w/o :)
You're an idiot.
I travel a lot and i don't want to miss a workout, that's why i bought the TRX. It came with a 12 week program, and i want to do it right, so i skipped gym work for a few weeks. It's all in the first post.
I will be back to giant sets as soon as possible.
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You're an idiot.
I travel a lot and i don't want to miss a workout, that's why i bought the TRX. It came with a 12 week program, and i want to do it right, so i skipped gym work for a few weeks. It's all in the first post.
I will be back to giant sets as soon as possible.
no need to go on the offensive dk.
so they don't have gyms in the countries you travel to ?
where exactly are these places ?
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no need to go on the offensive dk.
so they don't have gyms in the countries you travel to ?
where exactly are these places ?
Sorry.
I travel mostly to Japan, they have gyms there, but as i have to work, it's not always possible to find a good gym and enough time to commute. So the TRX can be used in the Hotel room, just enough for the 1 hour of spare time i usually have in th evening when working.
Then, i travel a lot in germany, mostly it's small villages with big companies, they either don't have a gym, or the gym sucks, or i don't have the time, see above.
The TRX fits my needs perfectly.
PLUS it's way cheaper than buying month long contracts for three days training. Most german gyms don't accept one-time customers without a PT for insurance reasons.
I have seen a lot of gyms, and normally you get a gym without a squat rack on leg day, a gym with only machines on arm day, a gym with maximum 10kg dumbells on back day and so on.... murphy's law... :-X
This problem gets solved completely with the TRX, plus it's the best ab WO, like i said before.
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dude how did i miss this? badass to see you get a log up bro! I knew you did work but damn! sick stuff in here from the DK!
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dude how did i miss this? badass to see you get a log up bro! I knew you did work but damn! sick stuff in here from the DK!
thanks a lot! I hope you stick by.
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Week 3 + 4
Week 1/2
Strength session A
Thursday
After taking off cardio on Tuesday and resting on Wednesday, today's leg/arm/core training felt really good. The transition time and the additional reps really make it demanding for the legs, especially the "Sprinter's start", which is now done in 15 slow reps followed immediatly by 15 fast reps, then the other leg. Brutal. ;D
(http://www.armymwr.com/images/news/0869-SoldiersTRXSprintersStart.jpg)
Arms is now 15 reps each as well, which is still not too demanding, but i go to muscle failure in this one set, trying to make it as hard as possible. I think i will manage with this until week 5, lol...
Btw, the i love the Triceps Press. Amazing exercise, sooooo different from french press and the likes...
(http://www.armymwr.com/images/news/0869-82AirborneTRXTrainTheTrainer.jpg)
The core exercises, now in 2 sets each, are great, and i was still sore from Tuesday. Pheewww.
And then directly after that, off to...
Cardio
Intensity Run II, warm up, 3x5 minutes at threashold, cooldown...
I cut back a little bit on the speed, but this made it feel better. I think i have to cut back a little on the cardio intensity, otherwise i will burn out fast. Like i mentioned before, this isn't a beginner's cardio program, but i am a beginner at running.
Anyways, i burn off some calories and get better at running fast, so it pays off even at lower intensity.
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Where do you hook up the TRX? At home I can see hooking up an anchor but what do you do when you travel? I can see myself hooking it up to a tree and having a 200lbs branch crash into my head. Does the anchor point have to be a certain height to do all the exercises?
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Where do you hook up the TRX? At home I can see hooking up an anchor but what do you do when you travel? I can see myself hooking it up to a tree and having a 200lbs branch crash into my head. Does the anchor point have to be a certain height to do all the exercises?
The TRX Force bundle comes with the door anchor, you can put it up on every sturdy door. I use the bedroom door towards the hall.
(http://suspensionexercise.com/suspensionexercise/assets/images/products/trx_dooranchor.jpg)
(http://www.athomeworkoutsource.com/wp-content/uploads/2008/09/228859005_wkzsx-l.jpg)
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Doctor: What happened to you!!
TRX guy: She heard me grunting and opened the the dam door.
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Doctor: What happened to you!!
TRX guy: She heard me grunting and opened the the dam door.
Actually it comes with a cool card you can hang on the other side.
(http://ecx.images-amazon.com/images/I/41dGdQfuAML._SL500_AA280_.jpg)
Knock before entering! Training in progress!!
;D ;D
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Week 3 + 4
Week 1/2
Strength session B
Friday
My upper body strength goes up, i can now do the handstand push-ups with good stability, again i could do 13 and 2 with feet on the ground. 15 in 2 minutes, really hard but i have a week to go and want to do it at the end of week 4!
The only exercise that isn't really too heavy for me until now is the "Elevated Back Row". 20 reps in 2 minutes is the goal, but i can do them in just over 1 minute.
(http://fitnessanywhere.smugmug.com/photos/241482802_LMZNx-S.jpg)
Other than that, i feel great, i have to say. Each WO in the last 3 weeks was totally demanding, i love the intensity.
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If your 28 years old, or younger, I can get you into the Navy SEAL's training camp near San Diego. Only a 6 year enlistment, I believe. Includes free clothes, room and meals (not always hot). Looks like you will be in shape enough for it before long. Good luck.
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LMAO!
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Week 3 + 4
Week 2/2
Strength session A
Monday
Same as last week, no changes. Favorite exercise of today: The side plank with floor taps. 2 sets, 8reps each side. Today, i did these reaaaaaaally slow, because otherwise my legs started swinging from side to side. Feels good, obliques are on fire, lol!
(http://www.fitnessanywhere.com/activetrainer/images/ex_suspended_side_plank.jpg)
(http://www.armymwr.com/images/news/0869-SgtBardWorksLegs.jpg)
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say man can you give a little more info on those strap setups? that's very badass and i can see a client base of mine getting alot out of them. Are they heavy duty? How are they standing up to what you're doing to them? Keep it up man..i'm loving this log here. Very different.
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say man can you give a little more info on those strap setups? that's very badass and i can see a client base of mine getting alot out of them. Are they heavy duty? How are they standing up to what you're doing to them? Keep it up man..i'm loving this log here. Very different.
They are made of very solid material, and it's built to fit military specifications. They give a one year guarantee on it, and because they aim at guys training in Iraq, Afghanistan or generally outdoors, i think they also made it to make up with heat, rain, cold, whatever.
It is of high quality, you can see that in the buckles that are used to shorten the straps, very smooth working but absolutely tight. All the seams are stitched double or triple, or crosswise. I would really think it's hard to destroy the TRX.
It doesn't stretch, even if you hang with full body weight and then do the exercises.
Check out the website for info as well. (http://www.fitnessanywhere.com/military/index.php)
Here are some specifications from the page:
Professional Grade Construction
The TRX was created after years of extensive R&D in the field. Each TRX is created with industrial-quality construction, easy-adjust CAM buckles, club-grade grips with integrated foot cradles for ground-based training.
* 1 ½" industrial-grade nylon webbing. Rated tensile strength to 1,250 lbs
* Sewn with heavy-gauge bonded nylon thread; double-stitched for strength and durability
* Adjustable non-slip CAM buckles rated to 1,250 lbs. each
* Club-grade grips and integrated foot cradles with neoprene padding for comfort and traction
* Sturdy carabineer with locking tooth to ensure safe training for the most demanding users
* Adjusts from 6' to 12' in length to accommodate users of all sizes and abilities
* Weight 1.79 lbs
http://www.fitnessanywhere.com/products/abouttrx.php
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Little note in between trainings: My core muscles are sore as fuck. Yesterdays training with 2 sets of core exercises was good, and the more my core gets stronger and adapts to the level, the more intense i can train.
I literally am sore like a belt around my waist, 360° around. There are muscles i have never felt before, even in the first 3 weeks. ;D
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after watching hte promo..i'm buying two systems this week
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after watching hte promo..i'm buying two systems this week
lol, they have a good marketing, no? Jokes aside, the TRX is fucking great. It changes the way you see "fitness" and "strength" a lot.
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Week 3 + 4
Week 2/2
Strength session B
Tuesday
Like above, no changes this week. I slowed the reps a bit on this session as well, but then i was training in the evening yesterday and was pretty tired. My core was fucking sore, so i was sort of forcing myself trough the session, without letting it go at some time though. (If i do something, i do it 100%).
Cardio
Intensity Run I, the one i missed last week. 3x5 mins hill running, with a sore core and sore legs. Damn the guy that thought this training out!! ;D ;D
But after a horrible 50 minutes, i was done and felt great! I went home, had chinese food for dinner, went to bed and felt this deep pain and exhaustion. Woke up a few times at night because my obliques are so sore that it wakes me up when i turn around in my sleep, lol!! :o :o
Today i feel great. ;D ;D
I will have a hot bath tonight, and look for some relaxation throughout the day.
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Week 3 + 4
Week 2/2
Strength session A
Thursday
Nothing special today, had a good training.
Cardio
Intensity Run II, 3x5 mins at threshold, 50minutes with warmup/cooldown.
I cut back a little on the speed here, especially in the 5mins easy pace between the speed parts. I think i overestimated myself a bit in the first weeks, which would probably lead to problems in the next weeks.
With cutting back on the speed, i get a better recovery between the parts.
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How many days are you doing cardio? What type of leg movements can you do with the straps?
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good log donkey
i use the trx a lot-its so hard
the back exercises are killer-i always have to keep myself from swinging all over the place :o
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How many days are you doing cardio? What type of leg movements can you do with the straps?
I do 4 days of cardio at the moment. Tue, Thu, Sat, Sun. The program suggests additional cardio on the other days as well except Mon, but that's too much for me.
As for leg movements, i do the suspended lunge, one legged squat, sprinters start and a few exercises for the hamstrings.
Examples:
The lunge:
(http://www.cottafitness.com/TRX2.jpg)
Hip press:
(http://fitnessanywhere.smugmug.com/photos/271254509_WJGuu-S.jpg)
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good log donkey
i use the trx a lot-its so hard
the back exercises are killer-i always have to keep myself from swinging all over the place :o
i tend to swing on the side plank with floor taps, the others are ok. ;D
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So DK, are you doing this and regular resistance training?
What do you think of this so far? I think we have a similar set up at our gym i see a trainer use with a client occasionally....
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So DK, are you doing this and regular resistance training?
What do you think of this so far? I think we have a similar set up at our gym i see a trainer use with a client occasionally....
I am doing only the TRX at the moment. 4 strength sessions per week are enough.
So far, i have to say i love it. It's different from weightlifting and is probably not ideal for people that want to build cosmetic muscle if you use it exclusively. It builds up strength and athletic performance a lot.
After the 12 weeks, i will be back in the gym but do a mixture of TRX and gym training. There are a lot of exercises on the TRX i don't want to miss anymore.
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Week 3 + 4
Week 2/2
Strength session B
Friday
Same as Thursday, nothing special today, had a good training.
Saturday
Cardio
Tempo Run, 25mins at hard tempo pace. Like above, i cut back a bit on the tempo and it worked better. I feel good now after the cardio sessions, not exhausted with aching legs. Looks like i found my pace now.
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Week 5 + 6
Week 1/2
Strength session A
Monday
Now we're talking! Not that it wasn't demanding until now, god beware! But: all exercises are bumped to 2 sets now, transition time between exercises and rest time between sets is 45 seconds now.
Rep numbers are down for each set, but the overall volume is bigger than before. This weeks program is the same as the examlpe workout on the DVD...
Now it feels "round". Legs are on fire, both quadriceps and hams have been worked well. Arm exercises are each 2 sets as well now and now arms are worked enough as well! After the increase in volume, i could feel how much my arms work on the High Rotation exercise right after the Triceps set.
The Suspended crunch is exchanged with the "TRX Body Saw". By seeing the pics, i thought this exercise would suck. I really thought it would be too easy. But how i was wrong...
I did the ten reps in the first set, but only managed 6 reps in the second set, than had to pause and stopped at nine reps total. No way i could do the tenth rep, maybe after the shower, lol! This exercise is a killer, it works the whole body, but the abs so hard i couldn't believe it.
You just move back and forth in this position, "as if your body would saw wood"...
(http://community.fitnessanywhere.com/blogs/mfp_interviews/500x372_body_saw.jpg)
Brutal. No Cardio today.
I just realized i forgot to write down yesterday's Long Run. I bought a Polar heart rate watch and used it on the long run. This helped me a lot to stay in the right range, i think i'm getting better at running. Time was 55mins at easy pace.
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Week 5 + 6
Week 1/2
Strength session B
Tuesday
Again,all exercises are bumped to 2 sets now, transition time between exercises and rest time between sets is 45 seconds now.
Rep numbers are down for each set, but the overall volume is bigger than before.
Training felt VERY good, it's 4 minutes for 20 reps on the Suspended Incline press now, and i definitly needed them...
The elevated back row is 3 minutes 30 reps now, again, quite demanding.
The last exercise of the session, the suspended oblique crunch was exchanged with the Oblique pike, and holy shit, that exercise is brutal! Abs, legs, shoulders are already worked good throughout the whole program, and then you get that exercise!! I could do the first set with some trouble, but in the second set i had to rest/pause to finish it and that laid on the ground for 2 minutes or so, lol...
Needless to say, i feel great today. ;D
(http://fitnessanywhere.smugmug.com/photos/278105074_sVfr4-S.jpg)
(http://fitnessanywhere.smugmug.com/photos/278105067_kQnm9-S.jpg)
Cardio
Intensity Run I, 3x5mins hills. Very nice with the polar heart rate monitor, i seriously had fun on the treadmill. ;D
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Week 5 + 6
Week 1/2
Strength session A
Thursday
Good session, the "more sets, less reps" part suits me more than one set with more reps. I also managed to do the Body Saw today, i think this one can manage it to get one of my favorite exercises. I did similiar stuff like that with the arms on a swiss ball before, but you cannot compare it one bit to the TRX version.
Cardio
Intensity Run II, 2x8mins at threshold with 5mins easy in between, 46mins with warm-up/cool-down.
Had a good run, thanks to the Polar i can stay just at about 85-90% of max heart rate on the intensity parts and go moderate in between. This makes the training much better, as i can see for the right intensity over the whole distance now.
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Week 5 + 6
Week 1/2
Strength session B
Friday
Everything fine today, i did the 20 reps Suspended Incline Press in 4 minutes at 5 clean reps per minute. The Oblique pike killed me off again, that exercise is brutal.
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Now that you have used it for awhile what's your overall impression of TRX? Does it hit every body part hard? Is it easy to adjust? Is it worth the money. I know there are other companies that have their version of TRX but TRX was the first I heard of suspension training. I'm thinking about getting one but I'm on the fence.
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Great log. Nice to see someone trying something a bit different and to see what the results will be.
Hang in there.
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Now that you have used it for awhile what's your overall impression of TRX? Does it hit every body part hard? Is it easy to adjust? Is it worth the money. I know there are other companies that have their version of TRX but TRX was the first I heard of suspension training. I'm thinking about getting one but I'm on the fence.
I honestly have to say i love it. The workout is really good for the whole body and overall strength, at first i thought the arms would lag, but there are 2 exercises especially for arms on the lower body day (session A) and the arms work on nearly all exercises in upper body day (session B).
As for the price: Seriously, this is dirtcheap. Compare it to what you would pay for a bench, a barbell and some plates... But the TRX does not only work your whole body, you can also take it with you (for example to Disneyland, for the people that bring their own food as well. ;D ;D ;D ;D )
It's totally easy to mount and to adjust, literally a question of seconds. As i wrote above, the quality is very good as well.
There are also many small changes i feel since using the TRX. For example, i had a knee injury when i was about 15. Since then, i always had problems standing only on my right leg holding the balance without starting to shake. This morning, i was putting on my socks and i realized i was absolutely stable, standing on my right leg. I can stand on one leg as stable as on two, almost. I tried a lot of stuff to stabilize the smaller muscles in the legs, but i never could do it. Now it came from itself. And it has to be the TRX, as i wasn't able to do this 6 weeks ago.
Another thing is the abs and general athletic performance. I always was a friend of periodising my workouts. I think the body adapts very fast to the workouts, it's just a matter of one or two weeks. The 12 week strength program has proved for me that this is how it works for me.
When i start a 2 week section, the first two workouts are really hard, the second pair in the same week is still hard, then in the second week, the first workout is still demanding, but fun and the fourth pair has some routine in it. It's not that it gets too light or easy, but the body KNOWS what comes and so you start to shift your power around equally to all exercises and end up with a little reserve. This was impossible in the forst workout, as the body could not know what will happen.
Great log. Nice to see someone trying something a bit different and to see what the results will be.
Hang in there.
Thanks a lot, after the 12 weeks i will be back in the gym and test how my lifts have changed. I think with all the heavy core exercises and one legged squats my deadlift and squat will be better than before.
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Week 5 + 6
Week 2/2
Strength session A
Monday
Good training yesterday, see above post for more detail.
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Week 5 + 6
Week 2/2
Strength session B
Tuesday
Good training, cardio was good as well. The soreness has stopped almost completely by now.
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Week 5 + 6
Week 2/2
Strength session A
Thursday
Great training today, it's amazing that i was struggling to do the Body Saw just about ten days ago and now can do the ten reps in each set. It's not easy at all, but i could squeeze an eleventh rep out if i wanted.
Same with the Side Plank, i'm totally stable now while doing the 10 floor taps!
On biceps, i tried a bit steeper angle, and it got noticably more difficult.
Cardio
Intensity Run II, 2x8 minutes with 5 mins easy in between, 10min warm-up and 10mins cool-down.
I was a bit to light on the first 8 mins, but i went faster on the last 3 minutes of that. The second 8 minutes i did faster all the time, but i felt good after the cooldown.
Some things that made me notice i improve in the cardio sessions:
- I don't think about that i might die during the run anymore
- Soreness in the legs is almost completely gone
- It doesn't matter anymore to what i listen on the MP3-player, i just run
;D
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Week 5 + 6
Week 2/2
Strength session B
Friday
I felt very weak on the chest exercises, but i managed to catch up along the workout and had a very good feeling on the delts and core exercises.
Cardio
In week six, days 5 to 7 are off, so i relaxed over the weekend.
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Week 7 + 8
Week 1/2
Strength session a
Monday
In weeks 7 and 8, all exercises' reps are bumped. Rest time between sets is down to 30 seconds, transitin time between exercises is down to 40 seconds.
This means i.e. 15 reps each leg on the suspended lunge in 2 sets with 30seconds in between, 40 seconds rest, then 15 reps each side of the single leg squat (2 sets as well), then 40 seconds rest, and 30 reps of the sprinters start per leg, with 15 slow and 15 fast.
After that, hamstrings, arms and core exercises.
After the session, my legs were shaking. More reps with less rest is surely a good combination. Weeks 7 and 8 are surely going to be interesting, and i hope i can catch up with it like i did in the weeks before.
Another change is the that the Side Plank is now on the hand, not on the elbow.
(http://fitnessanywhere.smugmug.com/photos/93231884_AeRY7-S.jpg)
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Week 7 + 8
Week 1/2
Strength session B
Tuesday
Bumping all rep numbers have made this quite exhausting, i have to say weeks 5+6 suited me best so far. I was really fighting with the last core exercises and had to rest/pause to make the last set of oblique pikes. (ten reps now)
Cardio
Intensity Run I, 4x5 minutes hills. No problem, had a good run.
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Week 7 + 8
Week 1/2
Strength session A
Thursday
Legs were shaking again. ;D ;D
The arms really get some work to do this week, normally the arms are, even if focused on in Session A, worked again the next day in the upper body exercises of Session B like the chest press or back row.
But with the extra reps in Session A, the arms get some good work now!
The core exercises are a bit less, the side Plank is on the hand, but static at 20 seconds again. A little too easy, but the Body Saw catches up with that.
Cardio
Intensity Run II, 3x8 mins at threshold with 5mins easy in between, 10mins warm-up, 10mins cool down.
Right after the demanding leg exercises, i was a little afraid of how this would turn out, but it all went well. The running was fun, the only downside was that my Mp3-player's headphones went dead during the run.
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Week 7 + 8
Week 2/2
Quick summary on week 8:
I was away on a business trip. I trained in the Hotel room, which was absolutely perfect except for the fact that there was a cupboard near the door so that the Deltoid T Fly could only be done in a little smaller range of motion.
Cardio was good as well, i went running outside in the evenings. A little cold and rainy, and i didn't know the area, so i only ran half the time in the one direction and the other half back.
Being able to train JUST THE SAME as at home while being away was really a plus point. Just for fun, i had a look at the fitness room of the hotel which consisted of two stationary bikes and one "all in one" sort of machine that looked like shit.
Now, i am really looking forward to weeks nine and ten, which by a quick look into the manual look really hard.
I will post the session A of week 9 tonight or tomorrow.
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Week 9 + 10
Week 1/2
Strength Session A
Monday
Holy Shit, that was a workout. The rest times are down to 20 seconds, the transition time is 35 seconds now. If that wasn't enough, there are "power"-moves on the 3 quadriceps exercises now, meaning that the Suspended Lunge, the One Legged Squat and the Sprinters Start are now with a jump on each rep, but the total rep number is down. The jump makes the movements so much more difficult and exhausting.
After that, the three hamstring exercises are performed in two super sets, meaning all three movements, 60 second break, and again.
The arm exercises are the same, only that the rest times are shorter.
The last core exercise is now the Body Saw PLUS a Crunch movement. That means you rock back on your elbows and on the way forward you pull your legs under your body. Fucking great movement.
I have to say, i like this week much more than the week before, but this is really hard now. In the first 4 weeks, the difficulty was mainly from the unusal workout, then it gradually build up. I think when i do this program again, i could do very slow and concetrated reps in that time. Weeks 5 to 6 where challenging, and weeks 7 and 8 were horror. Now week 9 is a total different difficulty, and the jump is much bigger than the weeks before.
Let's see where this will lead.
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Week 9 + 10
Week 1/2
Strength Session B
Tuesday
Are you fucking kidding me? That was what i was thinking today. The WO was brutal. 3 mins for 20 reps on the Suspended Incline Press, then the Atomic Pushup to a pike, not a crunch. 3mins for 40 reps on the elevated back row.
3 sets for the Single Arm Power Pull and the deltoid exercises in a superset. Then 2 x 20 reps of the High back extension. By that i thought i would die.
And then? The core exercises, Suspended pendulum to pike and then the Oblique Pike with a Saw! 2x10 was the goal, but i hardly managed 6 reps on each side. I was almost puking after the workout. :o
I skipped the cardio today, mainly due to time reasons, and because i was pissed off with university still not giving me my results.
Normally, week nine has days 5 to 7 off for cardio, but i'll do the Intensity run I on Thursday and the Intensity Run II on saturday.
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Week 9 + 10
Week 1/2
Strength Session A
Thursday
This time, it nearly killed me. >:(
On the High Rotation, i felt all weak around the stomach and had to sit down for a few minutes. :-\
I managed to end the session after that break, but it didn't feel too good. The core exercises on a weak stomach is really something else. :-X
The leg part (6 movements) is really hard, and then after the two arm exercises that don't really allow you to relax your body as well, i was finished.
Muscular endurance and strength are challenged a lot more than before, i am really surprised that i could feel so weak again, after the weeks before, lol.
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I have to say i felt really good yesterday after the workout and today (before Session B).
I feel awake, powerful.
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I have to say i felt really good yesterday after the workout and today (before Session B).
I feel awake, powerful.
good stuff dk, glad its going well.
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good stuff dk, glad its going well.
Thanks!
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Week 9 + 10
Week 1/2
Strength Session B
Friday
The second time of Session B in week 9 went considerably better than the first one. i felt really good throughout the day and really wanted to train. Only the last set of the Oblique Pike with Saw i cut down the reps to nine each side because i simply had extreme muscle failure and couldn|t do more.
Next week i'm in Barcelona, so i will update the whole week 10 after i return. ;D
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Yesterday, Donkey himself showed me how he trains this and i tryed this.
Very good for maintaining the muscle mass during long off or traveling.
Maybe I will buy one.
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Yesterday, Donkey himself showed me how he trains this and i tryed this.
Very good for maintaining the muscle mass during long off or traveling.
Maybe I will buy one.
thanks for the comment, but i want to add you can build muscle with this as well, not only maintain.
the TRX has enough possibilities to make exercises difficult enough to be challenging. I build some good mass in the last 10 weeks all over the body without exception. The single leg exercises are a great change to the normal squat routines.
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Week 11 + 12
Week 1/2
Strength Session A
Monday
Holy shit. :o :o :o
All sets are bumped to 3, rest time between sets is zero on alternating exercises like the Suspended Power Lunge and the Single Leg Power Squat, and 15 seconds on arms. Reps on all exercises are increased.
Hamstrings is 3 supersets now, with 45. seconds in between.
Core exercises are 3 sets as well.
Holy shit, that's all i can say. :o :o :o
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A little anecdote from my trip to Barcelona....
I trained on the beach there. They had a sort of outside gym set up on the beach, not with weights and benches, but more like a playing ground.
I put up the TRX to one of the poles of the chin-up-bar, and worked out there. Priceless. Feeling the fresh air, the sun, the smell of the sea...
That is really another plus, compared to normal lifting equipment. Not only that it is light and easy to transport, but you can also set it up nearly everywhere.
It was one of the best workouts i had in the 11 weeks so far.
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i found a page with the videos of the exercises, if you are interested, check these out:
http://community.fitnessanywhere.com/blogs/exercise-videos/default.aspx
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Week 11 + 12
Week 1/2
Strength Session B
Tuesday
This one went amazingly well, but it's fucking hard as well.
Only 2 minutes for the 20 reps Suspended Incline Press and the 40reps Elevated Back Row! Other Exercises are in 3 sets, the three deltoid exercises are a superset of 10reps each.
High BAck extension is 3 sets of 15 reps now, brutal!
I lost it a bit on the core exercises, instead of 3 sets 10 reps each side of the Suspended Oblique Pike with Body Saw i only did the Oblique pike without the saw movement.
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A little anecdote from my trip to Barcelona....
I trained on the beach there. They had a sort of outside gym set up on the beach, not with weights and benches, but more like a playing ground.
I put up the TRX to one of the poles of the chin-up-bar, and worked out there. Priceless. Feeling the fresh air, the sun, the smell of the sea...
That is really another plus, compared to normal lifting equipment. Not only that it is light and easy to transport, but you can also set it up nearly everywhere.
It was one of the best workouts i had in the 11 weeks so far.
That sounds pretty sweet. I'm definitely going to give this a go on the deck at the fitness studio when the weather gets nicer.
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Week 11 + 12
Week 1/2
Strength Session A
Thursday
I managed the training very good today, no signs of dizzyness or stuff like that, what i had from weeks 9 + 10 on occasionally on leg training. I feel good, strength is coming along good it seems, i can't wait to test a bit in the gym.
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My abs are fucking sore today, i nearly couldn't get out of bed this morning, lol!
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My abs are fucking sore today, i nearly couldn't get out of bed this morning, lol!
lol, i know that feeling well. i had a cramp in both calves last night i woke up today and can hardly walk. More painful doms than 15 sets of calf raises ;D
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lol, i know that feeling well. i had a cramp in both calves last night i woke up today and can hardly walk. More painful doms than 15 sets of calf raises ;D
hehe, luckily i never had problems with calves. ;D
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Week 11 + 12
Week 2/2
You may have noticed, i was lagging in my consistency to put up reports lately...
The simple reason is: Weeks 11 + 12 are too hard for me. :'(
I had to change every single session in certain ways to keep up with the program and got a little frustrated. Either i was making longer breaks, cutting down reps or sets or doing easier exercises from the weeks before.
Another thing that frustrated me a bit was that i changed the angle on some exercises and managed to hit other muscles with great intensity, for example on the "Y Deltoid Raise", making the Y of the arms a bit more open hits the traps enormously!! :o :o
I am really a bit happy about the fact that weeks 11 + 12 were too heavy because that means i can still improve. Another thing is that i tried some little changes that were provided from the TRX homepage, like the "TRX Scorpion Kick" and i didn't even manage to do one clean rep on that one!
I will make a break next week and then return to the gym, but i already pln to do another 12 weeks in about a month or 6 weeks. The TRX is great, and i had some of the most intense workout of my life on it.
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Some thoughts about the last 12 weeks:
The training was superb. Very intense, my abs were sore 12 weeks long, with only a few breaks.
I really miss the TRX already, i'll be back in the gym this week or next week, but i'll keep the TRX for abs!
Then i plan on doing the next 12 week program from June. The TRX is just too good, i feel much fitter overall.
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Back in the Gym!
Today i did a quick fix of chest and back, i have gotten stronger on all exercises. I could either put on 10-15kg more weight or reps out 3-5 more reps with the former max!
Another thing i noticed immediatly is that my shoulder problems are gone. Before i had some problems with the left shoulder on flies and chest press, that is gone completely. :o
Deadlift weight has gone up considerably, and it feels a lot safer, or easier. I think that's because of the better core muscles and the better small muscle coordination the TRX gives you.
Lat pull down / pull ups have improved a lot too.
I did a bit of ab work as well, but got pretty bored with hanging leg raises and ball crunches as there seemed to be no end to it... ;D ;D
I'll have to try some weighted ab exercises next time.
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good stuff dk.
i was surprised your strength went up on regular exercises due to SAID.
it must be really working well. 8)
i have been doing pushups lately and after a week i notice a drastic improvement in my chest. :)
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I will start incorporating more core work after seeing your gains.
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I will start incorporating more core work after seeing your gains.
Core work makes a difference, difinitly!
I can't wait to try squats, but i am moving this week and don't have time to go to the gym. >:(
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DK - Thanks for your review. Your detailed analysis spurred me to buy one. It has been great so far, but I'm just starting week 2. I'm not doing the cardio program as exactly detailed by them, because I also swim and want to work that into the program.
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DK - Thanks for your review. Your detailed analysis spurred me to buy one. It has been great so far, but I'm just starting week 2. I'm not doing the cardio program as exactly detailed by them, because I also swim and want to work that into the program.
Cool, great that you liked it.
I'm already planning my second go, starting from the end of July!
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I just realised I can't do this at my gym.... :-\
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I just realised I can't do this at my gym.... :-\
D'oh!
You can do it at home.
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The real beauty of this system is that you don't have to use it in a gym. I have mine set up with a simple $3 hitching ring I bought at Home Depot, which I fastened to the wall of my garage with four tapcons. (That was a much cheaper solution than their $35 wall anchor, and just as effective.) I did not like the door anchor -- at 240, I felt like my interior doors were going to fall apart.
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The real beauty of this system is that you don't have to use it in a gym. I have mine set up with a simple $3 hitching ring I bought at Home Depot, which I fastened to the wall of my garage with four tapcons. (That was a much cheaper solution than their $35 wall anchor, and just as effective.) I did not like the door anchor -- at 240, I felt like my interior doors were going to fall apart.
Nice hint there! Thanks.