does anyone have the new equipment, is anyone thinking of getting it??

Woops! The files are A1.snp and B1.snp. They are slighlty modified A &
B workouts.


Anthony

I was able to save the graphs of my workouts to the Access Snapshot
format. The only problem is that to view them, you need to save them
with the .snp extension (Seems IE wants to make it mdb if you have
Microsoft Access) and you will need the Access Snapshot Viewer if you
do not have Access. It's at:

http://www.microsoft.com/downloads/details.aspx?FamilyID=b73df33f-6d74-
423d-8274-8b7e6313edfb&DisplayLang=en

I just want to let everyone know that I'm still pulling together the
SCT and EF (in particular) info I've referred to. It will help explain
some of the questions I've seen raised recently (Like large variations
in readings between workouts). Working on an outline to help get this
in logical order, has made me realize that it could get pretty big.
Hopefully I won't have to condense it too much for it to fit in the
space allocated for the group.

Anthony

Joe,
   I set up a database for experimentation and added data to it. Due
to this thing being pretty 'feature-less', I'm not sure how much can
be added to it without making it a pain to use. The easiest way to
add records is to use the 'import' option. You basically seperate the
data for each field with a 'comma' (or another 'delimiter'). You'll
see how it works when you "Add" records. You might try it and post
suggestions.

Right now there are 7 fields:

User (Your Name)
Date
Rotation Name (Like SCT or XF, depending on which you use)
Rotation Day (A or B, or X, F, ot T for the XF rotation)
Exercise (Name of the Exercise)
Weight
Comments



Anthony

--- In Explosive_Fitness@yahoogroups.com, "Joe" <josephbclark@y...>
wrote:
>
> Anthony:
>
> That would really be cool…if you can figure out a way to do it.
I'd
> be happy to post my results.  The ideal format would be something
> like Dirk's spreadsheet.  However, I would add weight, fat %, and
> lean mass (calculated at the time of each workout).  I know that is
> a lot to ask, though, so whatever you come up with would be great!
>
> Joe
>
> --- In Explosive_Fitness@yahoogroups.com, "adb1x1" <adb1x1@y...>
> wrote:
> >
> > Joe and the list,
> >   I've taken a quick look at the database option, and it seems
> like
> > it might fit the bill, so to speak, for posting results. If list
> > members wish to use this option, please let me know what 'fields'
> > you might want included in this database.
> >
> > Anthony
> >
> > --- In Explosive_Fitness@yahoogroups.com, "Joe"
> <josephbclark@y...>
> > wrote:
> > >
> > > When this group was fairly new, Dirk posted a whizbang
> spreadheet
> > he
> > > worked up for keeping track of your workout results.  I have
> used
> > it
> > > faithfully ever since.  Thank you, Dirk, wherever you are!
> > >
> > > I think it would be great if each of us could have our own
> > personal
> > > spreadsheet appended to this group.  Every time we workout, we
> > could
> > > post our results for that workout and people could see for
> > themselves
> > > what kind of results we are all getting.  They could even look
> at
> > the
> > > graphs!
> > >
> > > I know you can post a spreadsheet in the files section.
> However,
> > that
> > > file is static.  Is there a way to post a file and then change
> it
> > on a
> > > regular basis?  Such information would be great for the folks
> who
> > are
> > > so desperately trying to find evidence of results.
Furthermore,
> > we
> > > could more accurately comment on each other's workouts.  Best
of
> > all,
> > > we would each know how our results stacked up in comparison to
> the
> > > others in the group.  Such comparison might lead to better
> results
> > as
> > > we each tried to keep up with the Joneses.
> > >
> > > Joe

I haven't been slacking off... by any means. Truth be told, I wasn't
seeing results from the XF equipment. I used my creativity and I tried a
different approach for the past two months using info from
hypertrophy-specific.com. Someone on here a couple months back posted
info from there and my curiosity got the better of me. I'd like to get
anthony's opinion of the material on the site and see if there's a way
to adapt their theories to our equipment.

The exciting part is my results. In two months I gained 8 lbs (7 of it
muscle)! I gained 3/4" on my arms, 1" on my chest, shoulders and legs,
and best of all, people are saying I look bigger.

The downside is the amount of time it took, I worked out 2x a day, 3
days a week. In the end I'd say it's worth it though.

I'm starting my second cycle of the program later this week, I'll post
the results when I'm done.

--Dirk

Joe wrote:

>
> Dirk:
>
> Why have you been such a stranger?  Have you been slackin' off?  If
> so, I'd like to be the first to gripe at you and tell you to get
> back on the stick.
>
> I, for one, appreciate the creative input you made to this group in
> the past.  Hit the machines, Dirk, and stay in touch.  Ya hear?
>
> Joe
>
> --- In Explosive_Fitness@yahoogroups.com, Dirk <me@d...> wrote:
> > I'm still around, and it still brings a smile to my face every
> time I
> > see someone using the Supine Curl or my spreadsheet. Thanks for
> the
> > compliment.
> >
> > --Dirk
> >
> > Joe wrote:
> >
> > >
> > > When this group was fairly new, Dirk posted a whizbang
> spreadheet he
> > > worked up for keeping track of your workout results.  I have
> used it
> > > faithfully ever since.  Thank you, Dirk, wherever you are!
> > >
> > > I think it would be great if each of us could have our own
> personal
> > > spreadsheet appended to this group.  Every time we workout, we
> could
> > > post our results for that workout and people could see for
> themselves
> > > what kind of results we are all getting.  They could even look
> at the
> > > graphs!
> > >
> > > I know you can post a spreadsheet in the files section.
> However, that
> > > file is static.  Is there a way to post a file and then change
> it on a
> > > regular basis?  Such information would be great for the folks
> who are
> > > so desperately trying to find evidence of results.  Furthermore,
> we
> > > could more accurately comment on each other's workouts.  Best of
> all,
> > > we would each know how our results stacked up in comparison to
> the
> > > others in the group.  Such comparison might lead to better
> results as
> > > we each tried to keep up with the Joneses.
> > >
> > > Joe
> > >
> > >
> > >
> > >
> > > -----------------------------------------------------------------
> -------
> > > Yahoo! Groups Links
> > >
> > >     * To visit your group on the web, go to:
> > >       http://groups.yahoo.com/group/Explosive_Fitness/
> > >
> > >     * To unsubscribe from this group, send an email to:
> > >       Explosive_Fitness-unsubscribe@yahoogroups.com
> > >       <mailto:Explosive_Fitness-unsubscribe@yahoogroups.com?
> subject=Unsubscribe>
> > >
> > >     * Your use of Yahoo! Groups is subject to the Yahoo! Terms of
> > >       Service <http://docs.yahoo.com/info/terms/>.
> > >
> > >
> >
> >
> > [Non-text portions of this message have been removed]
>
>
>
>
> ------------------------------------------------------------------------
> Yahoo! Groups Links
>
>     * To visit your group on the web, go to:
>       http://groups.yahoo.com/group/Explosive_Fitness/
>
>     * To unsubscribe from this group, send an email to:
>       Explosive_Fitness-unsubscribe@yahoogroups.com
>      
<mailto:Explosive_Fitness-unsubscribe@yahoogroups.com?subject=Unsubscribe>
>
>     * Your use of Yahoo! Groups is subject to the Yahoo! Terms of
>       Service <http://docs.yahoo.com/info/terms/>.
>
>


[Non-text portions of this message have been removed]

Dan,
   One other thing you might give some thought to: Some
people have very high neurological efficiency in some
muscle groups. It is quite possible that you don't
need to directly exercise your triceps. They may be
getting sufficient 'indirect' stress when doing
'pushing' exercises. You might then be over-stressing
them when you work them directly in additon. In my
case I have that situation with biceps and calfs. I
have to be very careful with directly exercising these
two muscle groups.

Anthony



danthescorpio <danthescorpio@...> wrote:
>
> Thanks very much for the reply!
>
> My A day is push...chest, triceps, shoulders, legs,
> calfs
> My B day is pull...biceps, stomach, lats, lower
> back, traps
>
> Seems the biggest problem has been timing, in that
> when we missed a
> few days, we would rush to keep the next workout on
> the same day (so
> instead of 6 days then another 6 days, we'd go 9
> days then 3 days to
> keep on schedule).
>
> Tony Reno said that you can go more days in between
> if you have do,
> but not to do less. Still though, I had such a crazy
> drop in my
> triceps, my biceps were staying the same (along with
> equal ups &
> downs in the other groups)...it seems each muscle
> group wants its
> own specific # days of rest!
>
> I will try a different bicep exercise...what is the
> "supine curl"?
>
> Also, would you recommend a warmup by, say, doing a
> few reps at 50-
> 75% of your last weeks' results before giving it
> your all...right
> now we go from nothing to insane intensity, which
> I've always
> wondered about whether it was the right way to go?
>
> --- In Explosive_Fitness@yahoogroups.com, "won_dr01"
>
> <adipose_so@h...> wrote:
> >
> > Sorry Dan,
> >
> > i also noted that you may need to change the order
> of your
> execrises if
> > you split to a push \ pull split. you may want to
> try some diff
> arm
> > exercises, because its not always about the
> numbers, its more
> about how
> > the exercise feels and the muscles being
> used..than the numbers.
> once
> > the exercises are perfected the numbers should
> start to go up
> > slowly..and building muscle does take a while it
> doesnt happen
> > overnite..
> >
> > Andrew
>
>
>
>

__________________________________________________
Do You Yahoo!?
Tired of spam?  Yahoo! Mail has the best spam protection around
http://mail.yahoo.com

Hi Dirk!
   Glad to see you on!!


Anthony

--- Dirk <me@...> wrote:
> I'm still around, and it still brings a smile to my
> face every time I
> see someone using the Supine Curl or my spreadsheet.
> Thanks for the
> compliment.
>
> --Dirk
>
> Joe wrote:
>
> >
> > When this group was fairly new, Dirk posted a
> whizbang spreadheet he
> > worked up for keeping track of your workout
> results.  I have used it
> > faithfully ever since.  Thank you, Dirk, wherever
> you are!
> >
> > I think it would be great if each of us could have
> our own personal
> > spreadsheet appended to this group.  Every time we
> workout, we could
> > post our results for that workout and people could
> see for themselves
> > what kind of results we are all getting.  They
> could even look at the
> > graphs!
> >
> > I know you can post a spreadsheet in the files
> section.  However, that
> > file is static.  Is there a way to post a file and
> then change it on a
> > regular basis?  Such information would be great
> for the folks who are
> > so desperately trying to find evidence of results.
>  Furthermore, we
> > could more accurately comment on each other's
> workouts.  Best of all,
> > we would each know how our results stacked up in
> comparison to the
> > others in the group.  Such comparison might lead
> to better results as
> > we each tried to keep up with the Joneses.
> >
> > Joe
> >
> >
> >
> >
> >
>
------------------------------------------------------------------------
> > Yahoo! Groups Links
> >
> >     * To visit your group on the web, go to:
> >
> http://groups.yahoo.com/group/Explosive_Fitness/
> >
> >     * To unsubscribe from this group, send an
> email to:
> >
> Explosive_Fitness-unsubscribe@yahoogroups.com
> >
>
<mailto:Explosive_Fitness-unsubscribe@yahoogroups.com?subject=Unsubscribe>
> >
> >     * Your use of Yahoo! Groups is subject to the
> Yahoo! Terms of
> >       Service <http://docs.yahoo.com/info/terms/>.
> >
> >
>
>
> [Non-text portions of this message have been
> removed]
>
>

__________________________________________________
Do You Yahoo!?
Tired of spam?  Yahoo! Mail has the best spam protection around
http://mail.yahoo.com

Joe,
   One of the weaknesses in this database is that you
can't set it up to do calculations on fields and save
the results. It's pretty much a list. You can name the
fields and fill in info, but not calculate values.
   I started several months ago working on a database
application to handle this sort of thing. I got a bit
'stuck' when I began to realize that simply adding
days off when numbers went down was an
oversimplification, so I've been trying to determine
the best way to handle the 'engineering' piece of it.
I'd like to turn it into a web application so it can
be used much as you suggest. It right now handles
almost any number of 'users' and keeps data for as
long as you'd like. It allows workouts to be defined
(as to which exercises to include) and allows on the
fly 'filtering' and charting. It's a bit easier to use
than spreadsheets for long term analysis. It is,
however, written in Visual Basic for Applications
under Microsoft Access, so at the moment, only someone
with Access can run it. I'd asked for some 'testers'
on the list before, but since I ran into the
scheduling issue, I've held off until I could
determine a few things for sure.

Anthony

Anthony

--- Joe <josephbclark@...> wrote:
>
> Anthony:
>
> That would really be cool…if you can figure out a
> way to do it.  I'd
> be happy to post my results.  The ideal format would
> be something
> like Dirk's spreadsheet.  However, I would add
> weight, fat %, and
> lean mass (calculated at the time of each workout).
> I know that is
> a lot to ask, though, so whatever you come up with
> would be great!
>
> Joe
>
> --- In Explosive_Fitness@yahoogroups.com, "adb1x1"
> <adb1x1@y...>
> wrote:
> >
> > Joe and the list,
> >   I've taken a quick look at the database option,
> and it seems
> like
> > it might fit the bill, so to speak, for posting
> results. If list
> > members wish to use this option, please let me
> know what 'fields'
> > you might want included in this database.
> >
> > Anthony
> >
> > --- In Explosive_Fitness@yahoogroups.com, "Joe"
> <josephbclark@y...>
> > wrote:
> > >
> > > When this group was fairly new, Dirk posted a
> whizbang
> spreadheet
> > he
> > > worked up for keeping track of your workout
> results.  I have
> used
> > it
> > > faithfully ever since.  Thank you, Dirk,
> wherever you are!
> > >
> > > I think it would be great if each of us could
> have our own
> > personal
> > > spreadsheet appended to this group.  Every time
> we workout, we
> > could
> > > post our results for that workout and people
> could see for
> > themselves
> > > what kind of results we are all getting.  They
> could even look
> at
> > the
> > > graphs!
> > >
> > > I know you can post a spreadsheet in the files
> section.
> However,
> > that
> > > file is static.  Is there a way to post a file
> and then change
> it
> > on a
> > > regular basis?  Such information would be great
> for the folks
> who
> > are
> > > so desperately trying to find evidence of
> results.  Furthermore,
> > we
> > > could more accurately comment on each other's
> workouts.  Best of
> > all,
> > > we would each know how our results stacked up in
> comparison to
> the
> > > others in the group.  Such comparison might lead
> to better
> results
> > as
> > > we each tried to keep up with the Joneses.
> > >
> > > Joe
>
>
>
>

__________________________________________________
Do You Yahoo!?
Tired of spam?  Yahoo! Mail has the best spam protection around
http://mail.yahoo.com

One of the reasons I switched from the XFT to the A/B workouts is so
that I could skip the individual exercises where my results weren't
going up, rather than just adding more days between each workout.

Bill

-----Original Message-----
From: Explosive_Fitness@yahoogroups.com
[mailto:Explosive_Fitness@yahoogroups.com] On Behalf Of danthescorpio
Sent: Sunday, April 24, 2005 10:26 PM
To: Explosive_Fitness@yahoogroups.com
Subject: [Explosive_Fitness] Re: Results after six months



<snip>

..it seems each muscle group wants its
own specific # days of rest!

<snip>

Dirk:

Why have you been such a stranger?  Have you been slackin' off?  If
so, I'd like to be the first to gripe at you and tell you to get
back on the stick.

I, for one, appreciate the creative input you made to this group in
the past.  Hit the machines, Dirk, and stay in touch.  Ya hear?

Joe

--- In Explosive_Fitness@yahoogroups.com, Dirk <me@d...> wrote:
> I'm still around, and it still brings a smile to my face every
time I
> see someone using the Supine Curl or my spreadsheet. Thanks for
the
> compliment.
>
> --Dirk
>
> Joe wrote:
>
> >
> > When this group was fairly new, Dirk posted a whizbang
spreadheet he
> > worked up for keeping track of your workout results.  I have
used it
> > faithfully ever since.  Thank you, Dirk, wherever you are!
> >
> > I think it would be great if each of us could have our own
personal
> > spreadsheet appended to this group.  Every time we workout, we
could
> > post our results for that workout and people could see for
themselves
> > what kind of results we are all getting.  They could even look
at the
> > graphs!
> >
> > I know you can post a spreadsheet in the files section.
However, that
> > file is static.  Is there a way to post a file and then change
it on a
> > regular basis?  Such information would be great for the folks
who are
> > so desperately trying to find evidence of results.  Furthermore,
we
> > could more accurately comment on each other's workouts.  Best of
all,
> > we would each know how our results stacked up in comparison to
the
> > others in the group.  Such comparison might lead to better
results as
> > we each tried to keep up with the Joneses.
> >
> > Joe
> >
> >
> >
> >
> > -----------------------------------------------------------------
-------
> > Yahoo! Groups Links
> >
> >     * To visit your group on the web, go to:
> >       http://groups.yahoo.com/group/Explosive_Fitness/
> >
> >     * To unsubscribe from this group, send an email to:
> >       Explosive_Fitness-unsubscribe@yahoogroups.com
> >       <mailto:Explosive_Fitness-unsubscribe@yahoogroups.com?
subject=Unsubscribe>
> >
> >     * Your use of Yahoo! Groups is subject to the Yahoo! Terms of
> >       Service <http://docs.yahoo.com/info/terms/>.
> >
> >
>
>
> [Non-text portions of this message have been removed]

Anthony:

That would really be cool…if you can figure out a way to do it.  I'd
be happy to post my results.  The ideal format would be something
like Dirk's spreadsheet.  However, I would add weight, fat %, and
lean mass (calculated at the time of each workout).  I know that is
a lot to ask, though, so whatever you come up with would be great!

Joe

--- In Explosive_Fitness@yahoogroups.com, "adb1x1" <adb1x1@y...>
wrote:
>
> Joe and the list,
>   I've taken a quick look at the database option, and it seems
like
> it might fit the bill, so to speak, for posting results. If list
> members wish to use this option, please let me know what 'fields'
> you might want included in this database.
>
> Anthony
>
> --- In Explosive_Fitness@yahoogroups.com, "Joe"
<josephbclark@y...>
> wrote:
> >
> > When this group was fairly new, Dirk posted a whizbang
spreadheet
> he
> > worked up for keeping track of your workout results.  I have
used
> it
> > faithfully ever since.  Thank you, Dirk, wherever you are!
> >
> > I think it would be great if each of us could have our own
> personal
> > spreadsheet appended to this group.  Every time we workout, we
> could
> > post our results for that workout and people could see for
> themselves
> > what kind of results we are all getting.  They could even look
at
> the
> > graphs!
> >
> > I know you can post a spreadsheet in the files section.
However,
> that
> > file is static.  Is there a way to post a file and then change
it
> on a
> > regular basis?  Such information would be great for the folks
who
> are
> > so desperately trying to find evidence of results.  Furthermore,
> we
> > could more accurately comment on each other's workouts.  Best of
> all,
> > we would each know how our results stacked up in comparison to
the
> > others in the group.  Such comparison might lead to better
results
> as
> > we each tried to keep up with the Joneses.
> >
> > Joe

Thanks very much for the reply!

My A day is push...chest, triceps, shoulders, legs, calfs
My B day is pull...biceps, stomach, lats, lower back, traps

Seems the biggest problem has been timing, in that when we missed a
few days, we would rush to keep the next workout on the same day (so
instead of 6 days then another 6 days, we'd go 9 days then 3 days to
keep on schedule).

Tony Reno said that you can go more days in between if you have do,
but not to do less. Still though, I had such a crazy drop in my
triceps, my biceps were staying the same (along with equal ups &
downs in the other groups)...it seems each muscle group wants its
own specific # days of rest!

I will try a different bicep exercise...what is the "supine curl"?

Also, would you recommend a warmup by, say, doing a few reps at 50-
75% of your last weeks' results before giving it your all...right
now we go from nothing to insane intensity, which I've always
wondered about whether it was the right way to go?

--- In Explosive_Fitness@yahoogroups.com, "won_dr01"
<adipose_so@h...> wrote:
>
> Sorry Dan,
>
> i also noted that you may need to change the order of your
execrises if
> you split to a push \ pull split. you may want to try some diff
arm
> exercises, because its not always about the numbers, its more
about how
> the exercise feels and the muscles being used..than the numbers.
once
> the exercises are perfected the numbers should start to go up
> slowly..and building muscle does take a while it doesnt happen
> overnite..
>
> Andrew

I'm still around, and it still brings a smile to my face every time I
see someone using the Supine Curl or my spreadsheet. Thanks for the
compliment.

--Dirk

Joe wrote:

>
> When this group was fairly new, Dirk posted a whizbang spreadheet he
> worked up for keeping track of your workout results.  I have used it
> faithfully ever since.  Thank you, Dirk, wherever you are!
>
> I think it would be great if each of us could have our own personal
> spreadsheet appended to this group.  Every time we workout, we could
> post our results for that workout and people could see for themselves
> what kind of results we are all getting.  They could even look at the
> graphs!
>
> I know you can post a spreadsheet in the files section.  However, that
> file is static.  Is there a way to post a file and then change it on a
> regular basis?  Such information would be great for the folks who are
> so desperately trying to find evidence of results.  Furthermore, we
> could more accurately comment on each other's workouts.  Best of all,
> we would each know how our results stacked up in comparison to the
> others in the group.  Such comparison might lead to better results as
> we each tried to keep up with the Joneses.
>
> Joe
>
>
>
>
> ------------------------------------------------------------------------
> Yahoo! Groups Links
>
>     * To visit your group on the web, go to:
>       http://groups.yahoo.com/group/Explosive_Fitness/
>
>     * To unsubscribe from this group, send an email to:
>       Explosive_Fitness-unsubscribe@yahoogroups.com
>      
<mailto:Explosive_Fitness-unsubscribe@yahoogroups.com?subject=Unsubscribe>
>
>     * Your use of Yahoo! Groups is subject to the Yahoo! Terms of
>       Service <http://docs.yahoo.com/info/terms/>.
>
>


[Non-text portions of this message have been removed]

Joe and the list,
   I've taken a quick look at the database option, and it seems like
it might fit the bill, so to speak, for posting results. If list
members wish to use this option, please let me know what 'fields'
you might want included in this database.

Anthony

--- In Explosive_Fitness@yahoogroups.com, "Joe" <josephbclark@y...>
wrote:
>
> When this group was fairly new, Dirk posted a whizbang spreadheet
he
> worked up for keeping track of your workout results.  I have used
it
> faithfully ever since.  Thank you, Dirk, wherever you are!
>
> I think it would be great if each of us could have our own
personal
> spreadsheet appended to this group.  Every time we workout, we
could
> post our results for that workout and people could see for
themselves
> what kind of results we are all getting.  They could even look at
the
> graphs!
>
> I know you can post a spreadsheet in the files section.  However,
that
> file is static.  Is there a way to post a file and then change it
on a
> regular basis?  Such information would be great for the folks who
are
> so desperately trying to find evidence of results.  Furthermore,
we
> could more accurately comment on each other's workouts.  Best of
all,
> we would each know how our results stacked up in comparison to the
> others in the group.  Such comparison might lead to better results
as
> we each tried to keep up with the Joneses.
>
> Joe

Thank you for pointing that out! I should have
qualified that statement. I meant when standing. The
seated version would probably work fine for some. It
still causes a bit of the 'interference' problem for
me. I found the pull-down version works best in my
case. There is also the Supine Curl shown in the files
section that might be a good alternative for some
people. Occasionally due to muscle attachments and
such, movements have to be modified to better fit the
individual.


Anthony

--- won_dr01 <adipose_so@...> wrote:
>
> Anthony,
>
> im not sure its impossible to pull the chain
> straight up when doing
> curls. i found that doing my curls seated with my
> forearm just below
> horizontal allows me to pull straight up and work
> the bicep very well,
> as long as you keep your elbows by yourside. ( yes
> it may not be in
> the "strongest" position for the bi's but it works
> well )
>
>
>
>
>
>

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Anthony,

im not sure its impossible to pull the chain straight up when doing
curls. i found that doing my curls seated with my forearm just below
horizontal allows me to pull straight up and work the bicep very well,
as long as you keep your elbows by yourside. ( yes it may not be in
the "strongest" position for the bi's but it works well )

Joe,
   There is a database option, but I'm not sure how
accomodating it is. The issue with 'data' on these
groups is the amount of space allocated to the group.
I will investigate it however.

Anthony
--- Joe <josephbclark@...> wrote:
>
> When this group was fairly new, Dirk posted a
> whizbang spreadheet he
> worked up for keeping track of your workout results.
>  I have used it
> faithfully ever since.  Thank you, Dirk, wherever
> you are!
>
> I think it would be great if each of us could have
> our own personal
> spreadsheet appended to this group.  Every time we
> workout, we could
> post our results for that workout and people could
> see for themselves
> what kind of results we are all getting.  They could
> even look at the
> graphs!
>
> I know you can post a spreadsheet in the files
> section.  However, that
> file is static.  Is there a way to post a file and
> then change it on a
> regular basis?  Such information would be great for
> the folks who are
> so desperately trying to find evidence of results.
> Furthermore, we
> could more accurately comment on each other's
> workouts.  Best of all,
> we would each know how our results stacked up in
> comparison to the
> others in the group.  Such comparison might lead to
> better results as
> we each tried to keep up with the Joneses.
>
> Joe
>
>
>
>

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Sorry Dan,

i also noted that you may need to change the order of your execrises if
you split to a push \ pull split. you may want to try some diff arm
exercises, because its not always about the numbers, its more about how
the exercise feels and the muscles being used..than the numbers. once
the exercises are perfected the numbers should start to go up
slowly..and building muscle does take a while it doesnt happen
overnite..

Andrew

I note that a file with charts large enough to be readable is too
large for the files section. That's one of the issues with posting
results to the list. I was trying to use the rtf format so most
everyone could read it. Charts are sometimes better than simple
numbers when trying to get an overall picture of things.

For those who care, here are the results from my last two 'A'
workouts:

(3/27/05)
Shoulder Press: 225
Shrugs: 770
CG Bench: 357
Under Grip Bicep: 329
Crunch: 359

(4/16/05)
Shoulder Press: 249
Shrugs: 891
CG Bench: 410
Under Grip Bicep: 312 (Note: this one is down a bit. I've noticed
this will happen sometime if there is an increase in a previous
exercise (A big jump in Shrugs in this case). This isn't confined to
SCT; I saw the same thing with full range exercises.
Crunch: 366


Note: One of these exercises is a modification of the curl from
the "A" workout. There are several issues with doing regular curls
on the upper body machine.

  1. It is impossible to pull the chain vertically when doing them.
One issue I have noted with this machine is what I believe to be
static/angle issues when any exercise is performed in such a way as
to cause the chains to be skewed from completely vertical. This is
worse when more chain is involved (like with bench presses and curls)

  2. Due to the way you have to stand on the platform to do curls,
there seems to be some 'interference' between forearm and bicep
muscles in the contracted position.

For these reasons, I do an under grip version, like under grip pull
downs, but with the biceps in the contracted position.

Unfortunately, results from a couple of workouts don't tell you
much. The charts would be more meaningful.

   I have learned quiet a bit about exercise execution on the EF
machines just in the last few months, as well as experimentation
with workout frequency. I hope to get details posted pretty soon.
Understanding and adjusting for these has made workouts (and
results) more consistent.
   Shoulder presses drove me crazy for a while, but now I'm making
good progress (the too much chain and angle issue).

   Let me say to those of you who are waiting for 'results' to prove
a concept: My results (or anyone else's) should not be used as a
gauge for proving or disproving an approach. SCT should stand on its
own merits. Is it based on facts or BS? There are too many variables
that can affect individual results (not the least being individual
genetics). If it's based on facts, then proper execution of the
system will produce improvements in the person following the
protocol (if they perform it correctly), but many things can affect
how far they can go. And more than just exercise is involved. It's a
life style. A sloppy lifestyle will produce sloppy results, no
matter what the mechanics of the exercise might be. Sloppy data
collection to gauge overtraining will lead to overtraining with the
SCT protocol. Bad sleep habits will have very negative systemic
effects on the body. A mind that isn't disciplined and therefore
can't concentrate for more than a couple of minutes will be housed
in a body that follows suite.

Anthony

Dan,

you might want to try and put all your pushing exercises together, and
all your pulling exercises together..

at the moment your triceps and biceps are being worked every workout..
(they may not be getting enough recovery time) this maybe one of the
reasons why your not gaining as, and im sure on 'my strength coach'
they split there workouts between push and pull..

i found that i started my w\outs 3 days apart.. push and pull workouts,
when i wasnt increasing my numbers in the big exercises (or the
exercises you do first for me it was deads, bench, squats) id add an
extra day break, the biggest break i was having
between workouts was 5-6 days.

regards

Andrew

When this group was fairly new, Dirk posted a whizbang spreadheet he
worked up for keeping track of your workout results.  I have used it
faithfully ever since.  Thank you, Dirk, wherever you are!

I think it would be great if each of us could have our own personal
spreadsheet appended to this group.  Every time we workout, we could
post our results for that workout and people could see for themselves
what kind of results we are all getting.  They could even look at the
graphs!

I know you can post a spreadsheet in the files section.  However, that
file is static.  Is there a way to post a file and then change it on a
regular basis?  Such information would be great for the folks who are
so desperately trying to find evidence of results.  Furthermore, we
could more accurately comment on each other's workouts.  Best of all,
we would each know how our results stacked up in comparison to the
others in the group.  Such comparison might lead to better results as
we each tried to keep up with the Joneses.

Joe

I'm trying to get a bit more info together to make
the results more meaningful, but I can post a few
charts that will give you an idea. I've discovered
several things over the time I've done SCT (using the
XF machines in particular), that has helped me make
modification to exercise performance. You will see
that when dips occured, I made changes that caused an
increase the next time. I've also recently noted
several things about exercise performance on the 2000
(upper body machine) especially that can make a big
difference in numbers from one time to the next.
Unfortunately, due to time constraints, I can't post
as often as I would like. I plan on adding a document
to the files section with this info to help anyone who
might be interested. These charts may not be as clear
as they could be until I can post the details.

Anthony

--- Joe <josephbclark@...> wrote:
>
> Anthony seems to be the only person who has made
> respectable gains
> from using SCT (he uses XFT equipment).  I'm sure he
> would be happy to
> post his results in order to illustrate his gains!
>
> In the mean time, browse the archives and read
> everything that Anthony
> has written.  His messages are always extremely
> informative.  You are
> sure to learn something!
>
> Joe
>
>
>
>

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Anthony seems to be the only person who has made respectable gains
from using SCT (he uses XFT equipment).  I'm sure he would be happy to
post his results in order to illustrate his gains!

In the mean time, browse the archives and read everything that Anthony
has written.  His messages are always extremely informative.  You are
sure to learn something!

Joe

Once and for all, there is so much confusion on the
subject regarding whether SCT using EF equipment, gym
machines or free weights actually WORKS (adds muscle
mass and strength). I would like to see some
conclusive numbers (measurements) from people who have
added significantly.


--- romeolendemain <no_reply@yahoogroups.com> wrote:
>
> Good question!
> Does combining STC with full range workout hinders
> gains?
>
> --- In Explosive_Fitness@yahoogroups.com, "Shane"
> <tigercraze@e...>
> wrote:
> > How do you combine traditional training with STC?
> What traditional
> routine
> > do you use and how often do you intermingle the
> two types of
> training?
> > Thanks for your input.
> >
> > Shane
> >
>
>
>
>

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I agree 100%...my results, and that of my partner, are about the
same...some up, some down, but certainly less-than-stellar. We've
made some good progress in some areas, but none or even major
backstepping in others.

After talking with Tony Reno, we fixed our schedule lately to go
fewer days in between workouts (9 days) to see if that helps. It's
only been a little while but seems to have helped (we'll see how
long it lasts...)

I'll be damned though...I can't build my bicep muscle if my life
depended on it, and my triceps went from over 400 pounds to under
200!

I don't understand how my muscles can vary so much between workouts!
XF has been one of the most mystifying experiences of my life.

Also, I agree with the fact that I have to buy extra things, like
mystrengthcoach.com, after I bought XF equipment. For all the
scheduling problems I've had--and the fact that timing seems to be a
HUGE part of XF--it should have been included from the start.

I just want it to work!

--- In Explosive_Fitness@yahoogroups.com, "Joe Clark"
<josephbclark@y...> wrote:
>
> When I first bought the Explosive Fitness machines and joined this
> group, I vowed to myself that I would post my results every six
> months.  Although my results have been lackluster (at best), my
> first six months are up!  I workout every 8th day and am religious
> about my workouts.  I have tried several times to increase my rest
> periods, but my numbers decrease when I do so.  These are my
> beginning and ending numbers for the six month period:
>
> Workout A
> Beginning/Ending Shoulder Press:  133/250
> Beginning/Ending Shrug:  325/321
> Beginning/Ending Close Grip Bench:  187/220
> Beginning/Ending Supine Curl:  72/85
> Beginning/Ending Crunch:  139/135
>
> Workout B
> Beginning/Ending Deadlift:  336/385
> Beginning/Ending Bench:  226/281
> Beginning/Ending Lat:  213/193
> Beginning/Ending Leg Press: 917/1102
> Beginning Toe Press:  503/477
>
> Beginning/Ending bodyweight:  184.6/176.0
> Beginning/Ending Lean mass:  143.5/143.26
>
> Special dietary habits?  No.  However, I always try to consume at
> least 120 grams of protein a day.  I avoid simple carbs and fat –
> except for olive oil and food rich in omega3 fatty acids.  I take
an
> assortment of vitamins every day – primarily antioxidants.
>
> Other exercise?  Not anymore.  I used to swim a mile every
evening.
> I quit that in December to see if it had an impact on my
workouts.
> The additional rest has had no beneficial impact.  I guess I can
> start back up again.  Yippee!
>
> My overall impression of the equipment is mixed.  Although the
> workouts don't take as long as conventional weight training, they
> are equally draining - perhaps even more so.  In order to make or
> beat your previous score, you have to push yourself farther than
you
> ever thought possible.  I usually push myself until I see spots
and
> then push even harder!  That appeals to the competitive spirit in
> me.  However, if I had high blood pressure, it might be cause for
> concern.
>
> I am an EXTREMELY hard gainer, so my results aren't any better or
> worse than I had with conventional weight training (i.e. they are
> equally flat).
>
> Even though I haven't seen positive results, I think I have
> maintained what little lean mass I have gained over the years.
The
> equipment is paid for and set up in my house.  That makes it
> convenient – a BIG plus.  Besides, I don't have to scrounge around
> for weights and wait in line for the Smith machine or power rack.
> Whew!
>
> My primary complaint about the equipment is the constant promise
> that you will only see gains if you buy one more thing.  "Not
> getting results from Static Contraction?  Buy CNS!"  "Wanna shrug
> more?  Buy 1-ton hooks!"  "Want a better schedule?  Subscribe to
> mystrengthcoach!"  "Want a six-pack?  Buy our strap!"  When I dole
> out several grand for equipment, I don't want to shell out any
more
> until I have received a modicum of results from my first outlay.
>
> I'll post my next set of results in six more months.  See ya then!

When I first bought the Explosive Fitness machines and joined this
group, I vowed to myself that I would post my results every six
months.  Although my results have been lackluster (at best), my
first six months are up!  I workout every 8th day and am religious
about my workouts.  I have tried several times to increase my rest
periods, but my numbers decrease when I do so.  These are my
beginning and ending numbers for the six month period:

Workout A
Beginning/Ending Shoulder Press:  133/250
Beginning/Ending Shrug:  325/321
Beginning/Ending Close Grip Bench:  187/220
Beginning/Ending Supine Curl:  72/85
Beginning/Ending Crunch:  139/135

Workout B
Beginning/Ending Deadlift:  336/385
Beginning/Ending Bench:  226/281
Beginning/Ending Lat:  213/193
Beginning/Ending Leg Press: 917/1102
Beginning Toe Press:  503/477

Beginning/Ending bodyweight:  184.6/176.0
Beginning/Ending Lean mass:  143.5/143.26

Special dietary habits?  No.  However, I always try to consume at
least 120 grams of protein a day.  I avoid simple carbs and fat –
except for olive oil and food rich in omega3 fatty acids.  I take an
assortment of vitamins every day – primarily antioxidants.

Other exercise?  Not anymore.  I used to swim a mile every evening.
I quit that in December to see if it had an impact on my workouts.
The additional rest has had no beneficial impact.  I guess I can
start back up again.  Yippee!

My overall impression of the equipment is mixed.  Although the
workouts don't take as long as conventional weight training, they
are equally draining - perhaps even more so.  In order to make or
beat your previous score, you have to push yourself farther than you
ever thought possible.  I usually push myself until I see spots and
then push even harder!  That appeals to the competitive spirit in
me.  However, if I had high blood pressure, it might be cause for
concern.

I am an EXTREMELY hard gainer, so my results aren't any better or
worse than I had with conventional weight training (i.e. they are
equally flat).

Even though I haven't seen positive results, I think I have
maintained what little lean mass I have gained over the years.  The
equipment is paid for and set up in my house.  That makes it
convenient – a BIG plus.  Besides, I don't have to scrounge around
for weights and wait in line for the Smith machine or power rack.
Whew!

My primary complaint about the equipment is the constant promise
that you will only see gains if you buy one more thing.  "Not
getting results from Static Contraction?  Buy CNS!"  "Wanna shrug
more?  Buy 1-ton hooks!"  "Want a better schedule?  Subscribe to
mystrengthcoach!"  "Want a six-pack?  Buy our strap!"  When I dole
out several grand for equipment, I don't want to shell out any more
until I have received a modicum of results from my first outlay.

I'll post my next set of results in six more months.  See ya then!

Joe,
   Let me say that these hooks have made it possible for me to do
800+ pounds in the deadlift and shrugs. I would not be able to get
anywhere near that without them. Regular straps did nothing for me,
mostly because of the time it takes to get to maximum numbers. The
hooks do require some adjustments however. You didn't say, but if
you are using them with EF equipment, you have to take into account
the position difference with the hooks, since they take some room in
your hands. I have small wrists and large forearms, so I have to use
gloves with a wristwrap, so the hook cuff won't slide down. I also
turned the hook part around, so my fingers go over, rather than
under, the hooks. Also I had to adjust the hooks to be as close to
the velcro strap as possible (where they are on the webbing). The
webbing will stretch some, so you have to make sure the hook cuff is
back far enough on your wrist to take that into account.

Anthony



--- In Explosive_Fitness@yahoogroups.com, "Joe
<josephbclark@y...> wrote:
>
> I have always used a plain old pair of lifting straps for
deadlifts,
> shrugs and lat rows.  A few weeks ago, I finally broke down and
> ordered a pair of Sisco's 1 ton hooks.  I couldn't wait to see if
> they had an impact on my workout.  They did, all right, but what a
> disappointment!  My numbers went waaaay down.  I could only lift
385
> pounds on the deadlift … over a hundred pounds less than I can
lift
> with old fashioned straps.  Has anyone else had this problem?  I
> have tried various length adjustments on the hooks and have even
> reversed the hook and tried it backwards.  The only way I have
found
> to make my numbers go back up is to remove the hook completely and
> use my old straps OVER the cushy wrist straps.  What good is that?
>
> Do they take several months to get used to or are they simply
> another way for Sisco to squeeze cash out of unwitting customers?
>
> Ordinary lifting hooks cost less than 10 bucks.  Sisco's hooks
cost
> 50 bucks!  This afternoon, I got even MORE angry when I found out
> that Amazon has a pair of hooks that look exactly like Sisco's -
> except they cost HALF the price!  Here's the link:
>
> http://www.amazon.com/exec/obidos/tg/detail/-
> /B0007LPKWU/qid=1114297686/sr=8-11/ref=sr_8_xs_ap_i11_xgl200/002-
> 5348324-5008062?v=glance&s=sporting-goods&n=507846
>
> Grrrrrrrrrr!

A few weeks ago, I received a very colorful book that claims to
be the 'Last Word in Bodybuilding'. I thought that if it indeed was
the 'Last Word', then I could surely learn something from it! There
were lots of pictures and diagrams. Even professional bodybuilders
wrote some of the articles! I read through it and behold! Somehow
the pump became THE way to get bigger and stronger muscles! This was
backed by, as it says in one small sentence obscured by the
pseudo 'scientific' bovine feces thrown at the reader by these guys
who 'hit the library and pored over scientific journal after
scientific journal', 'At least one study to date illustrates that
the amount of blood flowing through your muscles SEEMS to be a
limiting factor for muscle size'. I had to read over this thing
several times, because I thought surely this was a joke! Then I
noted that the company, who published this book, was also the
company who made 3 of the 'supplements' heavily suggested by the
writers in the book!
   Those of you, who still have critical facilities, will find this
book to be nearly humorous. It's a study in how to make leaps of
logic so far removed from reality that the conclusions are down
right erroneous.
   To those of you who are new to this endeavor and haven't been
around such pure crap before, I can only say, don't be fooled by the
pretty pictures! It's basically the same old story, made more
appealing by visual stimulation and pseudo scientific ramblings.

   If you would like to take a look at it, it's at:

    www.getthepump.com

   View this with a very critical eye!

Anthony

I have always used a plain old pair of lifting straps for deadlifts,
shrugs and lat rows.  A few weeks ago, I finally broke down and
ordered a pair of Sisco's 1 ton hooks.  I couldn't wait to see if
they had an impact on my workout.  They did, all right, but what a
disappointment!  My numbers went waaaay down.  I could only lift 385
pounds on the deadlift … over a hundred pounds less than I can lift
with old fashioned straps.  Has anyone else had this problem?  I
have tried various length adjustments on the hooks and have even
reversed the hook and tried it backwards.  The only way I have found
to make my numbers go back up is to remove the hook completely and
use my old straps OVER the cushy wrist straps.  What good is that?

Do they take several months to get used to or are they simply
another way for Sisco to squeeze cash out of unwitting customers?

Ordinary lifting hooks cost less than 10 bucks.  Sisco's hooks cost
50 bucks!  This afternoon, I got even MORE angry when I found out
that Amazon has a pair of hooks that look exactly like Sisco's -
except they cost HALF the price!  Here's the link:

http://www.amazon.com/exec/obidos/tg/detail/-
/B0007LPKWU/qid=1114297686/sr=8-11/ref=sr_8_xs_ap_i11_xgl200/002-
5348324-5008062?v=glance&s=sporting-goods&n=507846

Grrrrrrrrrr!