Hi folks,

Free weight Robbo here from the land of Oz with some training
updates for those interested in free weights application of static
contraction training, mainly 90% vegetarian diets and cardio mixed
with weight programmes.

I've added incline bench presses and shrugs to my workouts.

I was only doing delt presses, pull downs, leg & toe presses, and ab
crunches.

As I reported previously my delt presses weights exploded. THey have
continued to increase so that I now push 145kg x 10 secs.

I'm pulling lat pulldown stacks 118kg x 29 secs.

The shrugs have been brutal, especially with the 1-tonne hooks.
Previously 2 weeks between full body workout and was shrugging 175kg
x 10 secs -> next fortnight x 20 secs!

I've enjoyed incline presses, have also increased in just the 3
workouts they have been included (over 1 1/2 months of training).

Strangely I have dropped legs off the list. I've been running
according to heart rate zones 120 - 145bpm over 45 mins x4-5 per
week. When I got to train legs they were buggered. Although the
other day I did some high reps 30-45 on 45 degree leg press, holding
at lower position, and exploding up.

I'm happy that I've dropped 3.5 kilos in almost a month and have
continued to gain strength. I've been eating approx x12 salads per
week, pig out massively after workouts, and also drink 1-2 greens
mixed drinks during, before and after workouts.

Although, last workout was the 1st time I didn't make gains on the
delt press in smith machine. I went 5 secs under previous.

It has been hard to balance 1 whole body training as my delts and
lats were gearing up for 2-3 week rests and then I added chest and
shrugs which would onlt require 1 & then 2 weeks after a while.

So I decided to fit it all together in one workout. I realise that
even though all the other groups increased, escept biceps too, been
stuck on 45kg x5 for months now, I will increase rest periods to 2
1/2 & perhaps 3 weeks.

Too much recovery and growth time is much better than just/almost
enough growth & no recovery.

By the way I have not taken the alkaline creatine for approx 2
months. I'll probably give that another cycle in the coming months.

To sum it up I've been enjoying the strength gains, and measurable
like progress has been made. I'm loving the running, sometimes even
get goosebumps and cold shivers, which at first I thought was bad,
but they tell me it's the 'runner's high'! Awesome!

Lift up folks, and enjoy the process!!!

Rob

--- In Explosive_Fitness@yahoogroups.com, "jmilton_666"
<ehunt3_14@...> wrote:
>
> Hi Rob,
>
> I'm delighted to hear about your results and positive experience.
> Please keep us posted about your future developments and training
> advancement. What you are doing cleary is working well for you -
keep
> it up!
>
> All the best,
>
> Paul
>