Archive for the ‘BodyBuilding’ Category

I am starting my own detox program. Figure I am smart enough to do it myself. The program is pretty much the same as the Dianetics purification detox – but I am definitely not into Dianetics I assure you.

It’s just a sauna program with heavy supplementation basically.

Now I have cured myself of drug & alcohol addiction as a teen & got serious iron overload cleaned up six years back so I am not a stranger to toxic overload and detoxification.

I am on day three and am slowly building up the supplement levels & the duration in the sauna. I plan to get some near infrared lamps & make a cheap home sauna but for now am using the dry sauna at a local swimming pool.

I felt like dynamite after today’s session, although very red from Niacin. I swear I felt 20 years old coming out of there.

I will update the blog with my progress. Proof it’s worked for me will be elimination of the chemical bronchitis caused by my isocyanate exposure. But of course the benefits will be much greater than that.

I got hit at work with Isocyanate Fumes.

Pretty bad. I had to paint an 11 story elevator shaft for two days. End of the second day I got home & coughed violently for five hours. Deep coughing like whooping cough & Bronchitis combined.

I worked for a further month with some trepidation & finally quit 3 weeks back hoping for any symptoms to disappear with cessation of contact with the chemicals.

Unfortunately last week I came down with the worst bronchitis I have had in 30 years when I used to chain smoke reefer as a teen.

I have been coughing up stuff like yoghurt. Coughing in violent uncontrollable fits.

I am poisoned.

Basically for isocyanate poisoning there is no medical cure or antidote. Remember the Bhopal disater of the 80’s?

That was Isocyanate – killed thousands. I could have died too or at least ended up in A&E had I worked another day with this stuff.

I now have only two options.

1. Hardcore detoxification. Fortunately the shit is stored in body fat & can be removed via sauna therapy & heavy sweating.

2. Intensive Pulmonary Rehabilitation. Running, breathing training, lung expansion. To the max.

That’s all I can do – train & rehab my ass off. I am as sick as fuck right now & frankly a bit scared that this may not go away.

The only silver lining is that if I can rehabilitate from this & come right in 2-3 months I will become a much better cardio-vascular athlete in the process.

That which does not kill me – makes me stronger!

This is a great program – actually very difficult.

I personally find the KB long cycle to be the hardest of all weight training exercises.

I found this info on another site EliteFTS.com

PDF On Scribd Six week long cycle program

Six-Week Long Cycle Program

Week 1

Workout #1

Warm up: Long cycle, 1 X 16 kg X 10; 2 X 24 kg X 10; 2 X 32 kg X 5 X 3 sets
Long cycle, 2 X 24 kg: 10 X 10 (rest 1:00 to 1:30 between sets), total 100 reps
Barbell squat, 60% X 8 X 4 (rest 3:00 between sets)
Barbell deadlift, 60% X 8 X 4 (rest 3:00 between sets)

Workout #2

Warm up: Clean, 2 X 16 kg X 10, 2 X 24 kg X 10, 2 X 32 kg X 10
Clean, 2 X 24 kg X 20 X 8 sets (rest 2:00 between sets), total 160 reps
Jerk, 2 X 24 kg X 15 X 4 sets (rest 2:00 between sets)
Barbell jump squat, 50% X 15 X 4 sets (rest 2:00 between sets)

Workout # 3

Warm up: Long cycle, 1 X 16 kg X 10, 2 X 24 kg X 10, 2 X 32 kg X 5 X 3 sets
Long cycle, 2 X 24 kg X 10, 35 (rest 1:00 between sets), rest 5:00 then 2 X 24 kg X20
Jerk squat, 2 X 24 kg X 40
Kettlebell deadlift, 2 X 24 kg X 40

Week 2

Workout #4

Warm up: Long cycle, 2 X 16 kg X 15, 2 X 20 kg X 15, 2 X 32 kg X 5, 6, 7
Long cycle, 2 X 24 kg X 15 X 8 sets (rest 2:00 between sets), total 120 reps
Barbell squat, 65% X 8 X 4 sets (rest 3:00 between sets)
Barbell deadlift, 65% X 8 X 4 sets (rest 3:00 between sets)

Workout #5

Warm up: Clean, 2 X 16 kg X 10, 2 X 24 kg X 10, 2 X 32 kg X 10
Clean, 2 X 24 kg X 30 X 6 sets (rest 2:00 between sets), total 180 reps
Jerk, 2 X 24 kg X 20 X 3 sets (rest 2:00 between sets)
Barbell jump squat, 60% X 15 X 4 sets (rest 2:00 between sets)

Workout #6

Warm up: Long cycle, 1 X 16 kg X 10, 2 X 24 kg X 10, 2 X 32 kg X 5 X 3 sets
Long cycle, 2 X 24 kg X 20 X 6 sets (rest 2:30 between sets), total 120 reps
Jerk squat, 2 X 24 kg X 55
Kettlebell deadlift, 2 X 24 kg X 55

WEEK 3

Workout #7

Warm up: Long cycle, 2 X 16 kg X 15, 2 X 20 kg X 15, 2 X 32 kg X 6, 7, 8
Long cycle , 2 X 24 kg X 20 X 6 sets (rest 2:30 between sets), total 120 reps
Barbell squat, 70% X 8 X 4 sets (rest 3:00 between sets)
Barbell deadlift, 70% X 8 X 4 sets (rest 3:00 between sets)

Workout #8

Warm up: 2 X 16 kg X 10, 2 X 24 kg X 10, 2 X 32 kg X 10
Clean, 2 X 24 kg X 35 X 4 sets (rest 2:00 between sets), total 140 reps
Jerk, 2 X 24 kg X 10, 30, 20, 10 (rest 2:00 between sets)
Barbell jump squats, 70% X 15 X 4 sets (rest 2:00 between sets)

Workout #9

Warm up: Long cycle, 1 X 16 kg X 10, 2 X 24 kg X 10, 2 X 32 kg X 5 X 3 sets
Long cycle, 2 X 24 kg X 10, 55, 20 (rest 1:00 between sets); rest 5:00 2 X 28 kg X 25
Jerk squat, 2 X 24 kg X 65
Kettlebell deadlift, 2 X 24 kg X 65

WEEK 4

Workout #10

Warm up: Long cycle, 2 X16 kg X 10, 2 X 20 kg X 15, 2 X 32 kg X 7, 8, 9
Long cycle, 2 X 24 kg X 25 X 5 sets (rest 3:00 between sets), total 125 reps
Barbell squat, 75% X 8 X 4 sets (rest 3:00 between sets)
Barbell deadlift, 75% X 8 X 4 sets (rest 3:00 between sets)

Workout #11

Warm up: Clean, 2 X 16 kg X 10, 2 X 24 kg X 10, 2 X 32 kg X 10
Clean, 2 X 24 kg X 40 X 3 sets (rest 2:00 between sets), total 120 reps
Jerk, 2 X 24 kg X 30 X 2 sets (rest 2:00 between sets)
Barbell jump squat, 70% X 15 X 4 sets (rest 2:00 between sets)

Workout #12

Warm up: Long cycle, 2 X 16 kg X 10, 60, 20 (rest 1:00 between sets), rest 5:00 2 X
20 kg X 50 reps
Jerk squat, 2 X 24 kg X 70
Kettlebell deadlift, 2 X 24 kg X 70

WEEK 5

Workout #13

Warm up: 2 X 16 kg X 15, 2 X 20 kg X 15, 2 X 32 kg X 8, 9, 10
Long cycle, 2 X 24 kg X 30 X 3 sets (rest 3:30 between sets), total 90 reps
Barbell squat, 80% X 8 X 4 sets (rest 3:00 between sets)
Barbell deadlift, 80% X 8 X 4 sets (rest 3:00 between sets)

Workout #14

Warm up: Clean, 2 X 16 kg X 10, 2 X 24 kg X 10, 2 X 32 kg X 10
Clean, 2 X 24 kg X 70
Jerk, 2 X 24 kg X 50
Barbell jump squat, 80% X 15 X 4 sets (rest 2:00 between sets)

Workout #15

Warm up: Clean, 2 X 16 kg X 10, 2 X 24 kg X 10, 2 X 32 kg X 10
Long cycle, 2 X 24 kg X 10, 40 (rest 1:00 between sets), rest 5:00 long cycle, 2 X 20kg X 60
Jerk squat, 2 X 24 kg X 80
Kettlebell deadlift, 2 X 24 kg X 80

WEEK 6

*Deload and test week
Workout #16
Warm up: 2 X 16 kg X 15, 2 X 20 kg X 15
Long cycle: 2 X 24 kg X 20

Workout #17

Warm up: 2 X 16 kg X 15, 2 X 20 kg X 15
Long cycle: 2 X 24 kg X 15
Snatch: 24 kg X 15/15

Workout #18 Test day

Warm up: Your choice today
Long cycle: 2 X 24 kg X 80–90% of your max rep goal (example 100 reps)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Weekly Long Cycle Training Program

This program is an example of a four-day training program that varies intensity and weight to create a wave pattern. You can also incorporate accessory work to improve weaknesses similar to the first program including barbell jump squats, dumbbell cleans, squats, deadlifts and heavy overhead jerks.

Day #1

2 X 24 kg X 10, 2 X 28 kg X 10, 2 X 32 kg X 10, 2 X 20 kg X 10, 2 X 24 kg X 10, 2 X 28 kg X 10, 2 X 32 kg X 10

Day #2

2 X 28 kg X 10, 15, 20, 25, 30

Day #3

2 X 32 kg X 10, 15, 20, 25, 20, 15, 10

Day #4

2 X 24 kg X 30, 25, 20, 15, 10

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

…And from breakingmuscle.com

There are three core styles of training: competition style, repeats, and intervals.

Competition Style

One training set, ranging five to eight minutes, at a consistent or varied pace.

Example: Long Cycle: 32+32kg / 7:00 / 42 reps (6 reps per minute)
Here’s a quick guide to the notation:

Event: Kettlebell Weight / Time / Total Repetitions (Pace)

Event: Long cycle (clean and jerk)

Kettlebell weight: 32+32kg = two 32kg (70 lbs) kettlebells (This is an international sport – we use kilograms)
Time: 7:00 minutes

Total repetitions / pace: 42 reps @ 6 reps per minute

Repeats

Two or three sets of equal duration (between two to five minutes), with an unspecified rest period allowing the athlete
to fully recover. Total training time should be close to ten minutes.

Example 1: 3 sets of long cycle: 32+32kg / 3:00 / 21 reps (7 reps per minute) – rest 5 to 8 minutes between sets as needed

Example 2: 2 sets of long cycle: 28+28kg / 4:00 / 36 reps (9 reps per minute) – rest 4 to 7 minutes between sets as needed

Intervals

Five to ten sets of equal duration adding up to ten minutes of total training time with a specified rest period. These
high-intensity sets are typically at or close to anaerobic exercise.

Example 1: 10 sets of long cycle: 32+32kg / 1:00 / 8 reps – rest 1 minute between each set

Example 2: 5 sets of long cycle: 32+32kg / 2:00 / 15 reps (7-8 reps per minute) – rest 2 minutes between each set

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

How to Combine Styles of Kettlebell Sport Training

Just like in other endurance sports, the athlete’s result in each particular style of training is a good indicator of how
well he or she will perform in competition without actually going the full distance. For example, marathon runners may
typically run only up to twenty miles in training (only!), feeling confident they can finish the race from that point.
Similarly, it’s rare to go the full ten minutes with competition weight and pace in kettlebell sport training as such an
intense ef f ort would require an extended period of recovery. Additionally, these different training methods expose the
athlete’s strengths or weaknesses. For example, an athlete who struggles with grip will have difficulties in
competition-style sets.

Of course, these are not the only training methods used and it’s common to see a variety of times, weights, and paces
implemented in any given workout depending on the athlete’s needs and goals.
In terms of frequency, three to f our sessions per week are recommended. But it’s important that the athlete and
coach remain flexible and sensitive to external stressors that could affect training.

Assistance Work for Kettlebell Sport

It can’t be all kettle all the time. Well, it doesn’t have to be and it’s nice to take a break and work with a barbell every
now and then. While different coaches have different methodologies f or their assistance work, one thing remains fairly
consistent: high reps.

For lower body, squats and deadlifts are still top choices. Lighter weights and higher reps are favorable to build the
muscular endurance specific to kettlebell sport. Yes, it’s awesome if you can deadlift 400 pounds, but that kind of
strength doesn’t necessarily translate to more reps in the kettlebell snatch. Powerlifting requires different techniques
and constant tension whereas the kettlebell sport athlete should focus on finding ways to relax.

Overhead press, bench press, pushups, dips, and pull ups are all great upper body exercise choices. But again, these
movements might be adapted to better suit the goals of kettlebell sport. For example, using a close-grip hand position
for the barbell movements to mimic the overhead position.

Lastly, there’s good ol’ fashioned cardio. Kettlebell sport is a unique endurance sport and traditional long slow distance
(LSD) training is definitely a staple to build a strong aerobic base. So whether it’s running, cycling, swimming, rowing, or
cross-country skiing, you need to do LSD.

How these exercises are implemented will depend largely on the athlete’s strengths and weaknesses, as well as where
he or she is in the training cycle. So what lifters do after their main training sets when they are eight weeks out f rom
competition will be vastly dif f erent f rom when they are just two weeks out.

Typical Kettlebell Sport Training Week

Putting it all together, here’s what a typical training week might look like f or someone competing in long cycle with
two kettlebells:

Monday: Long cycle sets, upper body assistance work
Tuesday: Running, 3-5 miles at moderate pace (optional)
Wednesday: Long cycle sets, lower body assistance work
Thursday: Running, 3-5 miles at moderate pace (optional)
Friday: Long cycle sets, circuit training (various exercises, 10-15 minutes total)
Saturday: Running, 5-7 miles at easy pace (optional)
Sunday: Rest, yoga/mobility work

General Program Guidelines

Warm up: Light aerobic warm up (e.g. jogging/rowing) f or 3-5 minutes, mobility work, and warm up sets with
lighter kettlebells

Rest no more than 5-10 minutes between your final training set and your assistance work.

Equipment Needed

Kettlebells: Primary/competition weight, primary weight -2, -4, -8kg
Pull up bar (optional)
Barbell and weight plates (optional)

Long Cycle (2 Kettlebells)

LC Repeats: 3 mins x 3 sets (4-5′ rest)
(1) Comp Weight @ Comp Pace +1 e.g. 24kg @ 8rpm
(2) Comp Weight -4kg @ Comp Pace +2rpm e.g. 20kg @ 9rpm
(3) Comp Weight – 8kg @ Comp Pace +3-4rpm e.g. 16kg @ 10-11rpm

(1) Overhead press: 3 sets x 20 reps
(2) Pull ups: 4 sets x 7-10 reps
-or- Pull downs (banded, machine): 3 sets x 15 reps
(3) Dips: 3 sets x 10-15 reps
(4) Shrugs: 3 sets x 20 reps

Long Cycle (1 Kettlebell)

LC Repeats: 3 mins x 3 sets (4-5′ rest)
(1) Comp Weight @ Comp Pace +2rpm e.g. 16kg @ 10rpm
(2) Comp Weight @ Comp Pace +2rpm e.g. 16kg @ 10rpm
(3) Comp Weight @ Comp Pace +2rpm e.g. 16kg @ 10rpm

Lower Body Weight Training

(1) Jump Squats: 3 sets x 20 reps
(2) Partial Deadlifts: 3 sets x 20 reps
(3) Hyperextensions: 3 sets x 20 reps
(4) Hanging Leg Raises: 3 sets x 10-20 reps

Week 1 Day 2

Long Cycle (2 Kettlebells)

LC Comp Style: 5 mins
Comp Weight @ Comp Pace -1-2rpm
e.g. 24kg @ 5-6rpm

(1) Jump Squats: 3 sets x 20 reps
(2) Partial Deadlifts: 3 sets x 20 reps
(3) Hyperextensions: 3 sets x 20 reps
(4) Hanging Leg Raises: 3 sets x 10-20 reps

Long Cycle (1 Kettlebell)

LC Comp Style: 5 mins (2:30″ R/L)
(1) Comp Weight +2-4kg @ Comp Pace -1-2rpm
e.g. 18kg @ 7rpm // 20kg @ 6rpm
1m each exercise // 1-2 rounds (0-60 sec rest)

(1) KB Jump Squats
(2) Pushups
(3) KB Deadlift
(4) Alternating OH KB Press
(5) KB High Pull
(6) Burpees
(7) KB Russian Twist

Week 1 Day 3

Long Cycle (2 Kettlebells)

LC Intervals: 1 min x 10 sets (1′ rest)
Comp Weight @ Comp Pace +2rpm e.g. 24kg @ 9rpm

Aerobic HR Zone: 20-30 minutes
Run, row, swim, bike, etc.

Long Cycle (1 Kettlebell)

LC Intervals: 1 mins x 10 sets (1′ rest) / 5R + 5L
(1) Comp Weight @ Comp Pace +2-4rpm e.g. 16kg @ 10-12rpm

Aerobic HR Zone: 20-30 minutes
Run, row, swim, bike, etc.

Check out https://breakingmuscle.com/coaches/chris-doenlen for more information

There is an excel file on that site with the full six week program

Many years ago when I was about 26 or 27 I went to welding school. It was great fun – welding school is a place where you can yell and swear and spit while you go about your business. Nobody seems to notice.

As part of my training I learned all about respirators and lung protection. I got a 3M mask and wore it about the house. Whenever anybody lit up a cigarette I would don my mask and sit there looking at them.

I had been doing breathing squat sessions to expand my frame for many years.

A year or two later I took a crack at the Army Infantry reserve and got in. During our basic training they had us yelling as loud as we could while marching and carrying on.

Another little trick I had picked up was hypoxic training. Breathing into a plastic bag to expand my carotid arteries.

All of these things combined will greatly increase lung capacity.

Your aerobic performance will increase as a consequence of hypoxic training & respiratory muscle training.

You need to incorporate the 20 rep breathing squat program, hypoxic training with a plastic bag & respiratory muscle training with an expand-a-lung or similar.

Autogenics I have discussed in a couple of posts. The buteyko & sedona methods are a perfect compliment to Autogenic training.

Buteyko is a breathing method and most of the info is available free online. It involves rather than deep breathing rather the opposite. Hypoxic breath holds & very shallow breathing while remaining deeply relaxed. Over time this increases endurance and reduces anxiety. They also encourage the use of breathing resistance devices, altitude masks and russian breath training devices. Intermittent hypoxia is itself a highly effective method for enhancing performance and is much more so when combined with deep relaxation training.

Sedona is a psychotherapeutic method for releasing & controlling emotion. It works.

I think these three methods combined are fully synergistic. I dont see any point of conflict.

I decided on the weekend to get into suspension training. Bought a copy of the new book “Rings of Power” from dragon door.
Its a very brief book but it was only $10. There are better materials out there like “Suspension Revolution” and a book “Sling Training” from meyer & meyer sport.

First step was to get a chinning bar for my doorway. I decided on the gofit brand because it is 8 inches higher than other brands. A bit peeved at elitefitness in Auckland though as they still have not shipped 5 days later.

For my suspension gear I was prepared to fork out $150 for an Adidas 360 but quite by chance came across the IM Rings – a super good deal compared to all the rest. Also I see good reviews all over the net.

At first sight kettlebells dont seem versatile in the least. A set bunch of weights and 4kg between them. The weights they come in are not even high.

But the seasoned lifter knows better. Most of the resistance from kettlebells is in the form of torque. Over which you have 100% control – even though nobody created the electronics to directly measure it yet.

Rest assured it is in the hundreds of pounds.

So while you may be swinging 24 or 32kg of steel – the actual resistance is far far more and you can vary it as you please.

If you are tight for cash you can tape plates to the bottom of your kettlebells or tape them together at the handles.

Just like I do to lift more weight:

OK I came across this fact yesterday so lets calculate:

I have been training 30 years roughly

3x per week for 40 minutes approximately

So 3 X 40 X 52 X 30 = 187200 minutes of exercise

Probably its more but never mind

So we multiply by 10 = 1872000

Thats how many extra minutes of life I have earned

Thats 31200 hours = 185 weeks = 3 1/2 years

LOL 3 and a half years –> not much really

Maybe I should have become a ditch digger

I have been doing autogenic meditation for many months now – usually 2 or 3 sessions daily minimum.

I usually do two short sessions and a long one at bed time.

To assist I have a sound and light machine, a CES and a ganzfeld mask.

I bought a bunch of the best books on autogenics off amazon before beginning:

Autogenic Training: The Effective Holistic Way to Better Health
by Dr. Kai Kermani

Autogenic Therapy Volume 1 Autogenic Method
by Wolfgang Luthe

The Jack Schwarz Method of Autogenics

…and several others.

Basically through deep relaxation autogenics heals psychosomatic illness and symptoms. Improvements in memory, imagination, smell & taste etc can result. Any stress related illnesses can be prevented or reversed.

Yes my ability to visualize is gradually improving. More in stops and starts really as when I do get clear images they are crystal clear.

Also things like my sense of taste – this morning it was like I could feel every nerve in my tongue while meditating.

Another method I have found that is ideal to do along with autogenics is the sedona method for emotional control.

At the moment I am working on increasing the length of time I can stay in the autogenic state undisturbed. In a few months this will result in the imagery and visualization ability to become fully activated.

Big Kiwi – Justin Rys an infamous Kiwi Body Builder & Steroid peddler recently passed away. Rys was a likeable character, I never met the guy.

Well he didnt make 40.

Here is a list of dead steroid uses:

Carlos Rodriguez died 1991 age 48 stomach cancer
Mohammed Benaziza died 1992 age 33 clenbuterol injection
Ray McNeil died 1995 age 29 killed by his wife
Andreas Münzer died 1996 age 31 liver and then kidneys failed
Mike Mentzer died 2001 age 49 heart complications
Ray Mentzer died 2001 age 47 cardiovascular disease
Hans Hopstaken died 2002 age 45 heart condition or pneumonia
Ron Teufel died 2002 age 45 liver failure
Scott Klein died 2003 age 30 kidney failure and heart failure
Claudia Bianchi (female) died 2004 age 34 blocked arteries
Derrick Whitsett died 2004 age 38 heart attack
Marianna Komlos (female) died 2004 age 35 breast cancer
Robert Benavente died 2004 age 30 massive heart attack
Sonny Schmidt died 2004 age 51 cancer
Charles Durr died 2005 age 44 enlarged heart
Don Youngblood died 2005 age 51 massive heart attack
Fannie Barrios (female) died 2005 age 41 apparent stroke
Paul Demayo died 2005 age 38 heroin overdose
Eduardo Kawak died 2006 age 47 heart attack
Eric Otero died 2006 age 37 hypertrophic cardiomyopathy
Johnny Fuller died 2006 age 62 cancer
Dan Puckett died 2007 age 22 heart condition
Greg Deferro 2007 age 53 heart disease
Rob Sager died 2007 age 29 heart failure
Shelley Beattie (female) died 2008 age 39 suicidal depression
Art Atwood died 2011 age 38 heart attack
Frank Hillebrand died 2011 age 46 heart attack
Luke Wood died 2011 age 35 kidney failure and heart failure
Casey Viator died 2013 age 62 heart attack
Ed van Amsterdam died 2013 age 40 heart attack
Greg Kovacs died 2013 age 44 heart attack
Matt Duvall died 2013 age 40 heart attack
Nasser El Sonbatey died 2013 age 47 kidney failure
Terri Harris (female) died 2013 age 49 massive heart attack
Mike Martarazzo died 2014 age 49 heart attack
Vince Comerford died 2014 age 52 heart issues
Shawn Robinson died 2014 age 31 heart issues
And let’s not forget those who are still hanging on:

Arnold Schwarzenegger heart valve surgery still living
Don Long kidney failure still living
Tom Prince kidney failure still living
Flex Wheeler kidney transplant still living
Ed Corney heart attack and 2 strokes still living
Boyer Coe quadruple heart bypass still living
Danny Padilla heart attack still living

from the following site http://www.true-natural-bodybuilding.com/steroids.html