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Author Topic: Training at the KOLOSEUM with Milos.../A condensed How-to in post 1  (Read 72587 times)
pumpher
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« Reply #300 on: August 29, 2007, 05:38:56 PM »

Cool thread

It would be awesome to workout with the Koloseum crew for a few weeks.
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flexingtonsteele
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« Reply #301 on: September 05, 2007, 01:30:12 AM »

Hey garreath,

how is milos looking??

3 weeks out still?Huh
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DirtyDirt
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« Reply #302 on: September 10, 2007, 12:08:12 PM »

MIlos had a chest, shoulders, back routine that he posted in a flex mag a few months back with those 3 dudes before a contest, the asian cat, the spanish dude and the australian guys that looks a bit like cutler. I did the chest and shoulders segment, my GOD...that workout was sick. I took my shirt off in the bathroom afterwards, i seen striations ive never seen before, it was amazing. Only problem is i can't train like this all the time because other people jump on machines/dumbells/ benches etc...i can only do it early morning on a weekend, i'm looking forward to doing it again...........i love a good superset..
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« Reply #303 on: October 14, 2007, 08:53:51 PM »

Good to see you're back at it, look forward to the updates and pictures.
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« Reply #304 on: October 16, 2007, 01:55:10 AM »

garrett how would u describe your body composition change from doing these type of workout...giant sets ect. ? have you achieved more then the traditional mainstream program. How does it impact ur nutrition. Im very keen to try this style of training
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Dionysus
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« Reply #305 on: October 18, 2007, 10:21:54 PM »

Hey Garraeth

Is Owen still working out with you guys?

I think i might have seen him working out at a 24hour Fitness down in South County.
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oppositeofthin
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« Reply #306 on: October 19, 2007, 08:35:59 AM »

Garraeth,

Do you guys works abs with Milos? If you do, would you post the routine.  Thanks a lot.
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« Reply #307 on: October 19, 2007, 08:37:43 AM »

Garraeth,

Do you guys works abs with Milos? If you do, would you post the routine.  Thanks a lot.

 Roll Eyes

there is no magic routine for abs.

do some crunches and/or cable crunches 2-3 times per week

2-3 sets 8-20 reps or so.

nothing complicated.
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slaveboy1980
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« Reply #308 on: October 23, 2007, 07:32:25 AM »

slaveboy1980 is pretty correct. The only thing that's different is that when we do abs, we normally do cable crunches and always go way the hell up to the a max stretch. I usually face away from the pulley so that it's actually pulling me back and up. I guess you want a max stretch at the top to create the deep horizontal lines between each ab muscle.

And go all the way to the bottom and curl your head under into your crotch as far as possible -- and exhale as much as possible. To get a max crunch at the bottom.

This full range really makes it a lot harder than normal, but builds them better too.

And I keep upping the weight (reps of 8-20) because your ab muscles respond to additional weight just like any other muscle.

Then lower abs on the pullup machine - leg raises. As high as you can do. I can only go half way now. But the other guys can go all the way up. Hard. And, make sure to use your lower abs. Not your leg muscles. Most people find leg raises easy because they use their leg muscles to pull their legs up, not their abs.
you cant isolate lower vs upper abs. cable crunches hit both "upper" and "lower". the leg raises may feel like they hit "lower" abs more...but they stimulate all of the abs: upper and lower. (not including obliques..which gets some stimulus..but shouldnt be trained directly by a bodybuilder)


edit: the problem with leg raises is that it can cause back pain for many people + iliopsoas gets too involved

in general i think cable crunches is a much better exercise than leg raises.
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oppositeofthin
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« Reply #309 on: October 24, 2007, 09:30:47 PM »

slaveboy1980 is pretty correct. The only thing that's different is that when we do abs, we normally do cable crunches and always go way the hell up to the a max stretch. I usually face away from the pulley so that it's actually pulling me back and up. I guess you want a max stretch at the top to create the deep horizontal lines between each ab muscle.

And go all the way to the bottom and curl your head under into your crotch as far as possible -- and exhale as much as possible. To get a max crunch at the bottom.

This full range really makes it a lot harder than normal, but builds them better too.

And I keep upping the weight (reps of 8-20) because your ab muscles respond to additional weight just like any other muscle.

Then lower abs on the pullup machine - leg raises. As high as you can do. I can only go half way now. But the other guys can go all the way up. Hard. And, make sure to use your lower abs. Not your leg muscles. Most people find leg raises easy because they use their leg muscles to pull their legs up, not their abs.

Appreciate your response.  Thank you.
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slaveboy1980
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« Reply #310 on: October 31, 2007, 07:01:20 AM »

np...


Today was arms. My weakest part. We did the "normal" rounds. About 20 exercises in a row. I'm not finishing all 10 reps for each bicep exercise because I'm really trying to concentrate on the bottom part of my biceps. That's the worse for me. And yes, you can work parts of your muscle -- upper vs/ lower bicep, inner vs/ outer pecs, etc...I didn't think so until Milos told me to test it. I did. With my outer pecs. Once, on my own, I did chest. Every movement was ultra-wide grip. The next day, my outer pecs were totally painful, but my inner was fine.

So for my lower bicep, I'm making sure to go all the way to the bottom and stretch it fully. So it's really hard to do full reps. Like, try preacher curls normal, with a decent weight, for 10. Then do the same weight and pull your body back and down a bit so that at the bottom, the barbell isn't touching anything and your arms feel like they're being pulled the wrong way. Then do your sets with each rep like that. And don't bounce at the bottom.

It's hard.

no you cant work outer vs inner chest. if you know anything about basic human anatomy you should know this (and specially milos...)

and your test (doing wide grip bench press and getting sore in the "outer" pecs) is just proof that you get sore at the origin. (very very common misundestanding)

this is not a case of "well it works for me", or "everyone is different".

i advice you to look at a human anatomy chart...look at how the chest fibers run. if you do this, you will realize that the chest is a fan shaped muscle..meaning that if you activate pectoralis major.....it all fires or it doesnt. think of pulling  a string...(there is tension on all of it)

upper pecs is possible to isolate tho..to some degree

i have watched milos advice on the bodybuilding.com show (fitshow) and his anatomical knowledge is lagging. (its not just enough to know the latin name of a muscle...you have to understand its function and how the fibers run etc)
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slaveboy1980
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« Reply #311 on: October 31, 2007, 10:11:40 AM »

Please bring this up on the G&O board, I'd rather keep this a simple log.

Thanks!!



deal, as long as you dont spread such pseudo drivel anymore. (inner vs outer pecs etc)

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slaveboy1980
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« Reply #312 on: November 05, 2007, 07:21:31 AM »

Today was legs. Hardest thing - by far. I always get mad cramps in my legs later at night. It really wastes you.

We did (3 rounds):
--front squats
--smith machine squats
--smith machine squats - wide stance, to decline bench
--leg press - wide stance
--leg curls
--leg press - on toes, close stance
--sissy squats on hack machine
--normal stance on hack machine
--wide stance squats to bench
--1-leg squats on smith machine
--1-leg leg presses

Then (2 rounds):
--descending sets on hack squat machine. Start w/ 4 plates/side and do 3 reps. Each 3rd rep, take 1 plate off one side. Alternate sides.
--wide stance, on toes, smith machine squats
--leg presses - wide stance
--leg presses - 20 reps
--leg presses - 30 reps (each leg press exercise is on a different machine)
--leg curls - 20 reps

totally ridicoulos workout. a few sets of reg squats (done 2 times a week) will do the job as well as all that bullshit, and progress will be alot easier to chart.

those workouts seem more like trying to do every leg exercise you can come up with and try to do them in the same workout (and then call them the milos system  Roll Eyes  )
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« Reply #313 on: November 18, 2007, 08:47:21 PM »

It's been two weeks garraeth, what's going on?
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« Reply #314 on: November 18, 2007, 09:35:56 PM »

Bleh...week before last, Milos was super busy.

Last week, I was (fucken-a, the first three days I slept 3 hours).

Dunno what'll happen this week w/ holidays.

Busy>not busy Wink

Business is treating you good I assume?
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chaos
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« Reply #315 on: November 19, 2007, 10:06:44 PM »

I wish.

No. Server started to die (PHP was corrupt) and we had investor meetings Tuesday and Thursday. I got lucky and the Tuesday meeting got cancelled (she was sick). But I still had to move the whole site (about 2,000,000 files and 15gigs) from one server to a brand new one and get the new one set up by Wed night.


That sucks  Sad
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« Reply #316 on: April 29, 2008, 09:50:24 PM »

RIP Cry
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« Reply #317 on: May 05, 2008, 06:05:07 AM »

RIP Cry

Are you saying garraeth cannot afford paying 500$ for every workout?
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chaos
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« Reply #318 on: May 08, 2008, 08:13:46 PM »

Are you saying garraeth cannot afford paying 500$ for every workout?
I'm saying Garraeth cannot afford to post here. Wink
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« Reply #319 on: May 23, 2008, 04:58:53 AM »

Koloseum looks like an excellent gym - I'd love to train there.
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« Reply #320 on: July 15, 2008, 04:27:25 AM »

isn't garraeth out of jail yet? Grin Grin
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« Reply #321 on: November 28, 2008, 05:07:18 AM »

still in jail??  Embarrassed Embarrassed
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chaos
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« Reply #322 on: November 29, 2008, 10:42:56 AM »

still in jail??  Embarrassed Embarrassed
Uber busy running his business.
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« Reply #323 on: November 03, 2010, 07:50:04 AM »

Uber busy running his business.

PIP
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« Reply #324 on: June 23, 2011, 11:19:13 PM »

Good old 2007... Cry

Getbig was the shit back then.

Milos workouts were the new trend.. along with his intra-workout amino acid drink.  Smiley
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