Author Topic: TRX Force Military Strength 12 week program log book (Read 97115 times)

DK II · « **Reply #75 on:** March 30, 2009, 11:35:44 AM »

Week 11 + 12
Week 1/2

Strength Session A
Monday

Holy shit.

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.

DK II · « **Reply #76 on:** March 31, 2009, 03:45:00 AM »

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.

DK II · « **Reply #77 on:** March 31, 2009, 05:47:09 AM »

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

DK II · « **Reply #78 on:** April 01, 2009, 04:13:01 AM »

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.

ripitupbaby · « **Reply #79 on:** April 01, 2009, 04:15:38 AM »

Quote from: DonkeyKong on March 31, 2009, 03:45:00 AM

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.

DK II · « **Reply #80 on:** April 02, 2009, 05:08:36 AM »

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.

DK II · « **Reply #81 on:** April 03, 2009, 03:05:42 AM »

My abs are fucking sore today, i nearly couldn't get out of bed this morning, lol!

Fatpanda · « **Reply #82 on:** April 03, 2009, 03:37:10 AM »

Quote from: DonkeyKong on April 03, 2009, 03:05:42 AM

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

DK II · « **Reply #83 on:** April 03, 2009, 03:43:40 AM »

Quote from: Fatpanda on April 03, 2009, 03:37:10 AM

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

hehe, luckily i never had problems with calves.

DK II · « **Reply #84 on:** April 09, 2009, 05:50:10 AM »

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!!

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.

DK II · « **Reply #85 on:** April 14, 2009, 01:01:52 PM »

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.

DK II · « **Reply #86 on:** April 18, 2009, 03:24:32 AM »

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.

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...

I'll have to try some weighted ab exercises next time.

Fatpanda · « **Reply #87 on:** April 18, 2009, 03:53:18 AM »

good stuff dk.

i was surprised your strength went up on regular exercises due to SAID.

it must be really working well.

i have been doing pushups lately and after a week i notice a drastic improvement in my chest.

Hedgehog · « **Reply #88 on:** April 19, 2009, 04:12:05 PM »

I will start incorporating more core work after seeing your gains.

DK II · « **Reply #89 on:** April 20, 2009, 12:19:08 AM »

Quote from: Hedgehog on April 19, 2009, 04:12:05 PM

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.

OilCan · « **Reply #90 on:** May 04, 2009, 02:43:45 PM »

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.

DK II · « **Reply #91 on:** May 04, 2009, 11:31:58 PM »

Quote from: OilCan on May 04, 2009, 02:43:45 PM

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!

Deicide · « **Reply #92 on:** May 05, 2009, 02:59:03 AM »

I just realised I can't do this at my gym.... $:-\$

DK II · « **Reply #93 on:** May 05, 2009, 03:04:07 AM »

Quote from: Deicide on May 05, 2009, 02:59:03 AM

I just realised I can't do this at my gym.... $:-\$

D'oh!

You can do it at home.

OilCan · « **Reply #94 on:** May 08, 2009, 05:11:37 AM »

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.

DK II · « **Reply #95 on:** May 11, 2009, 01:33:23 AM »

Quote from: OilCan on May 08, 2009, 05:11:37 AM

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.