I worked 40 hours between Monday and Weds, plus roasted coffee. I missed Weds workout, and yesterday I roasted coffee all day; I ate a bowl of cereal and a burrito, that's it. GAH! So this morning, I woke up, ate a massive bowl of some sugary cereal, took the kids to school, dropped my wife off to pick up her car, and somewhere in there took my White Flood.
An hour after the WF, I was at the gym. I ran barefoot for almost a mile, until the Bally's moron came over to confront the criminal. So I finished off with shoes, 2 miles. I bought an ABB Rapid Recovery protein/carb drink for calories.
Alternating decline bench and tbar rows, went heavy, no rest. I was sweating bullets, looked huge. A few guys I know were just shaking their heads, I was moving back and forth really fast, and lifted well.
I went to do my daily 100 burpees, and nearly launched into my face, rubber arms.
I finished off with overhead dumbell tri press, 3 x 10 x 60, and EX bar curls.
Flavor - I know, I know, some of you don't care. We're not form over function guys, we want results. But if you can have both form and function, results packaged up nice and tidy in a tasty little package, well...how awesome is that?
Effects - no Gaba hit, I had food in me. But the effects, oh my! I've slept 5 hours a night for most of the week, worked something like 70+ hours, I ate virtually nothing yesterday, and I was a raging ****ing bull today. Universal may have the patent on Animal, but screw them, I was Animal today. :flex:
sounds like you have your energy level back up again, lol.
I'm very pleased with myself, yes. I forgot to add, I did tabata squats, too: 20sec bodyweight squats as fast as possible, ass to heels, 10 secods rest, for 4 minutes. Animal!
My quads are fried. You should try the tabata's, they build big quads, and stimulate cardio improvement and fat burning like nothing else. They will also make you more sore than anything else. Dr tabata was a sick ****.
.....Few things in life live up to their hype (wrinkle-free pants and for instance). But the Tabata--which sounds like it could be a tantric sex act or a secret martial art--deserves its reputation. It's a simple cardiovascular-training routine that's been proven to improve performance and fitness in a very short time--14 minutes to be exact, including a five-minute warm-up and a five-minute cool-down. Sound too good to be true? It's not, and if you give it a go, you'll quickly find out why.
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The Tabata --named after Izumi Tabata, Ph.D., a former researcher at Japan's National Institute of Fitness and Sports in Kanoya--is an interval routine developed by the head coach of the Japanese speed-skating team. (It's called a protocol because Tabata and his team took the speed-skating coach's workout and studied it to quantify just how effective it really was.) The workout consists of six to seven 20-second full-speed sprints interspersed with rest periods of 10 seconds.
In Tabata's study, the researchers found that guys who used the routine five days a week for six weeks improved their maximum aerobic capacity (a measure of your body's ability to consume oxygen--the more oxygen you can take in, the longer and harder you'll be able to run) by 14%. What's more, it also improved anaerobic capacity (which measures your speed , or the duration you're able to sprint at full effort) by 28%. So the Tabata Protocol is the rare workout that benefits both athletes and sprinters--hard to accomplish. Consider: A study of traditional aerobic training--running at 70% of aerobic capacity for 60 minutes--for the same number of weeks showed an improvement in aerobic capacity of 9.5% and no effect on anaerobic capacity.
The key to the Tabata Protocol's effectiveness appears to be the short rest intervals between sprints. Conventional interval-training guidelines suggest keeping a 1:3 work-rest ratio. That is, your rest periods should last three times as long as the duration of your sprints. But the Tabata Protocol's work-rest ratio is 2:1, which means your rest periods are only half as long as the time you're working. And according to another Tabata study, that formula isn't just more effective than traditional aerobic training, it's also more effective than typical interval training. In that other study, Tabata and his colleagues compared their original protocol to a second configuration of intervals that consisted of 30-second sprints interspersed with two-minute rest periods. Despite the fact that this required subjects to sprint for more time at a higher intensity, the original Tabata Protocol still proved more effective at boosting both aerobic and anaerobic capacity.
On paper, the Tabata Protocol offers a quick way to get fit in just four minutes of high-intensity work per session. But don't be misled: This regimen is grueling. It was originally developed for Olympic-caliber athletes, and Dr. Tabata reported that they were wiped out by the routine. It's worth mentioning that when testing the protocol--described as 6-7 sets--most of the subjects were exhausted after the sixth set of sprints and couldn't complete the seventh. So this style of training isn't for a beginner and should only be considered by someone who has a solid fitness base. That includes most Men's Fitness readers, but if you're just starting to work out or you're out of shape, start easy, rest three to four times as long as your sprint duration, and see "Assess Your Risk" on page 143.
TAKE THE TABATA TEST
If you think you've got what it takes, here's the drill. First, do a five-minute warm-up by running, cycling, or jumping rope for five minutes at about 40% of your full effort. For the intervals, work on a track, treadmill, stationary bike, elliptical trainer, or a heavy gym bag, and alternate 20 seconds of activity at full effort with 10-second rest periods. Each sprint-rest combo counts as one interval. After the section, do a five-minute cool-down in the same way you warmed up. Try to do four intervals at first, then gradually work your way up to six. Repeat the workout three to four days a week.
Assess Your Risk
Get a physical exam before trying this workout if you re over 40 or have two or more of the following risk factors: a family history of heart disease, you re a smoker, you re sedentary, you re overweight, or you have high cholesterol or high blood pressure.
Alex Koch, Ph.D., is an assistant professor of exercise science at Truman State University in Kirksville, Missouri.
Juso tonight, first time in 2 months!
My job is all evenings, cuts out every single class. It's killing me, I was up for a belt upgrade, black would be the next level, but I missed it.
Whenever I'm ready, it's not at all time related. But seeing as I'm not training at all, I'm losing progress. It'll be a while to get back up to where I was, and that's if I was back regularly. This job is all I got, and it's not gonna change soon, this week just worked out to give me 2 judo nights off.
I may switch to BJJ soon. I can't afford it, it's $150+ per month, but I had a gift card to Sax 5th Ave, an xmas present from a client. I tried to sell it, and couldn't, so I bought a Swiss Army watch for $475, and I'm trying to sell it for $300. If I can, I'll try to work a deal with the BJJ place, get a couple months of morning classes out of it.
Gah! I won't give up! I made huge progress in judo, nearly 3rd degree brown in 2 years. I love it, I can't stop.
Judo was awesome last night. I took 1 scoop WF around 6pm, hit the gyn at 6:20-6:40, did bench and rows, got to judo by 6:45 and caught up with friends, and class was 7-9pm. I expected it to be worse than it was, given 2 months off, but the short intense workouts with lots of DL, burpees, tabatas, alternating rows and bench, etc, are apparently a good way to keep up overall judo fitness.
I was extremely tired yesterday afternoon, but the WF perked me right up, and endurance was great all through class, though I didn't feel as 'springy' as before I stopped going. I feel kind of heavy, though that's to be expected, as I've put on weight (a bit of fat, too).
I got home, ate, watched an episode from season II of Breaking Bad, and was in bed by 11:30. I had no trouble sleeping whatsoever, so 1 scoop was a good call.
And a pic for your pleasure:
Judo tonight, I'll post tomorrow. Here's a pic, the blonde girl, ronda, took the first US womens medal in judo in 2008. She trains at my dojo, when she's in town. And kicks my ass. The pic is from a couple days ago.
I took a heaping scoop WF at 6pm, was in the gym by 6:30, did alternating pullups/dips (5/7) without rest to failure, then went to judo. Warmup was easy, it was a different sensei, then we went straight into class.
We practiced different forms of osoto gari:
[nomedia="http://www.youtube.com/watch?v=loUJH_JgkhY&feature=re lated"]YouTube- Judo: Isao Okano O Soto Gari[/nomedia]
It's not 'my' throw at all, I'm not comfortable with it, and it hurts my right shoulder/rotator. I can do a modified osoto when backing up, which most people don't do. Anyway, class was great. I worked hard, I fought hard, I threw some black belts, which surprised me given my 2 months off. Apparently it's sunk in a bit.
Effects: Despite having eaten a large burrito around 5pm, the WF hit pretty hard. Endurance in my pullup/dip routine was stupid good, and I had no fatigue issues in judo whatsoever, outlasting my opponents easily. The nootropic effects are worth gold, it's just easier to pick up new ideas, and translate them to physical motion. Superb!
Hey, celc5, thanks!
I got my fingers crossed that I don't have an early start for work tomorrow. If I can squeeze a workout in, it'll be run/DL/bench/rows. Can't wait!
BTW, I know my workouts are somewhat untraditional. This weeks judo classes, after 2 months of not attending, validated what I do really well. I felt remarkably good, and wasn't gasping like a fish out of water, so the high intensity/supersets/high rep stuff is working. Keeping my strength, too. I do need to work my abs more.
i can hear my old bones snap, crackle and popping just looking at those pics, lol.