[VolcomX311]

This is a good collection of various Speed & Agility Programs.

pick 50 yard or 100 yard points. I bought little mini field cones from Toys R Us and you can also get them at Walmart I believe. Otherwise, a sweater/shirt/keys/water bottle will do, or you can just eye ball it or use established field line markers.

Depending on your cardio fitness, your rest intervals can be a walk back to the starting point and immediately starting another sprint interval once you touch the starting point or what I currently do, a 10 second rest count, then immediately launching back into a sprint interval.

This is what I do for HR/respiratory/circulatory progression-adaption and muscle warm up.

* High Knees for 3-5 intervals
* Butt Kickers for 3-5 intervals
* Crab Walks (there and back is 1 interval) for 3-5 intervals
* High Skips (these are just like skipping, only you're launching yourself as high and fair as possible each skip [accentuate the vertical force over the horizontal]. This is a very explosive exercise and very anaerobic (works the lower abs a bit too), it also grafts well into HIIT). 3-5 intervals
* 10 to 20 leap frogs and sprint the remainder of the distance, 3-5 intervals
* "W" drills (instead of facing your markers in a straight line, you turn to the side so you start in a crabwalk direction. Facing your markers sideways, then you sprint forward 25 yards, sprint back 25 yards, sprint forward 25, backward 25, in a "W" up & down, slanting toward the direction of your markers until you reach your marker point. You shouldn't slant more then 10 yards at a time, so theoretically, your performing 5 to 10 W's, depending on your marked distance) 3-5 intervals
* Safety Sprints (fast back peddle the entire distance, sprint forward, returning to the starting point) 3-5 intervals
* Full Sprints 3-5 intervals

I like to start doing 3 of each and build up to 4 of each, 5 of each. The most I've ever done was 8. I literally, no seriously, cried a little from the pain when I did 8. I did it in the heat of summer on a stadium football field, where the wind was deterred from entering the field and the heat was condensed.

I recommend the walk back rest intervals to start off. The high knees and butt kickers feel like nothing, but they have their role and once the body starts going into O2 debt, cardio-respiratory death comes upon you. I started with the walk back rest intervals until I built myself up to 5 sprint intervals on everthing, then I moved it from 50 yard markers to 100 and started back down at 3 sprint intervals. Once I hit 5 sprint intervals at 100 yards, I went to the 10 second rest count and started back at 3 intervals, 50 yards, up to 5 intervals at 100 yards, skipped over 6 & 7 and went straight to 8 intervals, where I came close to over-heating, acute dehydration and.... tears coming down my eyes from absolute agony.

I only drink water (if needed) between exercises, but not between intervals.

These are very interesting. I recommed doing these shirtless, because once your body dies, all you have is your vanity to keep you motivated (at least I'm getting a tan)

Let me know if you need more clarification or just more information. I combined football Speed & Agility Drills + Plyometrics + Sprint Work, combined with HIIT principles to make a nasty, nasty @$$ kicking cardio session.

[Norwegian]

Very much appreciated, man ! I can't wait to give that combination a try, and it makes sense just the way you phrased and explained them.

I managed to sleep through my 8AM class today, so I'll be playing catch-up and go to my prof's other AM class, hence my AM cardio is discontinued today. I hate to admit that, but I'll be striving to get my outdoor cardio out of my system in the early afternoon, and finish off the day with a later PM weight training session.

I will update later on !

[Norwegian]

Day #8: AM Cardio (managed to sneak an awesome session in between my two AM classes)

40 minutes total

1 mile run - to get to soccer field

Agility training:

* 50 yard lunges/50 yard reverse lunges
* 50 yard knee highs/50 yard butt kicks
* Side-way running 100 yards (right foot first)/100 yards (left foot first)
* 100 yards high skips * 2 lengths

Repeat twice

10-20 second of walking rest/stretching in between each 100 yard length

Calves were FRIED within no time, as a partial result of no stretching following yesterday's AM sprints/cardio. That's why I ended up NOT doing any sprints
today, but I'll catch up for my 'time lost' either tonight following my work out or tomorrow.

1 mile run - back home
- Focused on rolling on the 'palm' of my feet, to thoroughly stretch/contract my calves
- holy $hit -> my calves were spasming by the time i concluded that 1 mile back home

Got an awesome sweat going, felt real good, but unfortunately it was too cool to do it shirtless ! Lol.

I'll be hitting up chest tonight, although legs were what was scheduled. Fact of the matter is, my legs are always sore now thanks to my different variations of cardio, and they're definitely shaping up. I'd like to put some more emphasis on my chest for the remainder of this product stack, so I'll be focusing more on that.

Looks like tonight will be a late PM workout as previously mentioned. School work is building up as the semester is about to be wrapped up, so I've got to stay on top of that, too.

[Norwegian]

Day #8:

I'm gonna keep this short and 'sweet.'

I'll give this stack one or two more days before I discontinue use and return the remaining portions. I get nothing but feeling like complete utter **** from using these. For the third workout in a row, I'm striving to stay awake. I take the RPM and Drive on an empty stomach, and as with most productss, you're bound to feel a sense of 'wakefulness' from any stimulant, but this doesn't do **** for me. Like I said, I spend my 30 minutes at the gym trying to stay awake. My core doesn't warm up, my muscles don't warm up, no pump, no energy, no increased focus........ another chest workout to shits, and I'm not doing this for much longer. It's got NOTHING to do with my motivation, because I'm motivated as hell to keep getting more fit and get a body I feel uber-confident in, but this **** is not helping me get there. Strength was non-existant - literally has fallen since day #1. I did 1.5 sets of DB presses, and threw the weights away in anger .. did one set of DB flyes with a weight I used to laugh at and normally squeeze 20 reps+ out of, I got 12 and pitched those mother----- across the gym. Not really, they went half a yard and I didn't pick em up, just went to a different exercise in an attempt to get anything working for me today. Did some machine/cable movements, still, NO pump, no nothing ..

This BS is killing my ego, and makes me feel like a little **** at the gym.. Having 180 lbs'ers throwing up more weight than me isn't what I want to see, nor is it what the rest of my gym is used to seeing ..

So much for my 'quick' rant .. I'm pissed off, and going in reverse more than forward.

A couple more days, and I'm done ..

Later

[Norwegian]

Oh yes, I love this feeling of falling asleep still.. It's been over an hour now, and I'm falling further and further down .. My ego is not gonna handle this well !

[TerribleTowel]

Keep your head up Norwegian. Definitely toss the new supps if you think they're causing your problems. Has your stomach issues settled down yet because I know that they started around the same time you added the RPM/Drive. If they aren't gone yet, hopefully discontinuing them will get you back in order and don't worry no one here is going to dare question your motivation.

[Han Innante]

y00, **** Thomas blitt svær gutt siden sist (hatt noen år på deg men hey) , tenkte bare å gji deg cred for en bra skrevet log og stor dedikasjon til det du gjør. Er ikke i nærheten av det noen på dette forumet prester men går med en liten dagdrøm om å prøve. Bare ett nybegynnerspørsmål. (skriver på norsk så ikke resten fatter og ler kan du trene håndledd spesifikk eller er det noe som kommer av å trene resten av armene?
gl(ikke at du trenger det) hf (det har du vel siden du fortsatt driver med det hilsen atle

[Norwegian]

Originally Posted by TerribleTowel

Keep your head up Norwegian. Definitely toss the new supps if you think they're causing your problems. Has your stomach issues settled down yet because I know that they started around the same time you added the RPM/Drive. If they aren't gone yet, hopefully discontinuing them will get you back in order and don't worry no one here is going to dare question your motivation.

I appreciate the support, bro ! And no, my stomach is still the same ol'. Prior to working out I had another 3 trips to the bathroom within 15-20 minutes, feeling, you know, 'gassy' and everything, but 'no luck' for the lack of a better description. And fact of the matter is that that began around the time I started this stack right here.

How long do you think I should give it ? (question goes out to everyone, btw) ..

For those of you who are taking RPM, how does it 'kick in' ? Do you feel it kick in ? Do you 'warm up' inside ? Increased energy shortly after consumption ? Good pumps within a couple of sets ? Decreased recovery between sets ?

I'm asking because it's above and beyond me as to why the hell this is happening to me. Not once in my life have I taken a product that makes me 'crash,' and like I mentioned before, I had the workouts of a life-time when I ran 6-8 samples of RPM last semester. Could I have a bad batch ? Could 4 caps Drive be an overload pre-workout ? (those two 'excuses' are the only ones I can think of that could potentially justify what I'm experiencing ..) But regardless, NO stim-effect from 5 caps of RPM ?! I smell something, and I'm not sure what it is ......

AN reps, I'm hoping you can open a window to these issues I'm experiencing .. Have you heard of anything familiar ? Like I mentioned before, I've praised your products to several buddies as a result of the 6-8 samples I had, and they all enjoyed the hell out of the RPM/Drive stack. But having been off stims for such a long time (from November until March) I shouldn't have over-stimulated my body from the Intrabolic I took prior to this, nor the AMP I took prior to my AM cardio sessions .. This is why I'm left pondering on what the fcuk is going on at the moment !

My drive and passion is the same, and I get my ass out of bed every morning for an immidiate cardio session. I look forward to hitting the weights every day, as well, but like I said, my little situation right now is killing my ego ..

[Norwegian]

Originally Posted by Han Innante

y00, **** Thomas blitt svær gutt siden sist (hatt noen år på deg men hey) , tenkte bare å gji deg cred for en bra skrevet log og stor dedikasjon til det du gjør. Er ikke i nærheten av det noen på dette forumet prester men går med en liten dagdrøm om å prøve. Bare ett nybegynnerspørsmål. (skriver på norsk så ikke resten fatter og ler kan du trene håndledd spesifikk eller er det noe som kommer av å trene resten av armene?
gl(ikke at du trenger det) hf (det har du vel siden du fortsatt driver med det hilsen atle

Haha, you may want to keep it in English here, otherwise people may think there's a conspiracy theory of some sort !

(he's a fellow Norwegian, for those who didn't get that part.. Lol)

[EasyEJL]

I can't imagine not noticing 5 rpm. And i've seen guys smaller than you taking 9 drive a day (can't recall how they split it tho). RPM usually kicks in as a combo of energy + a bit of thermogenic pretty close to an hour after taking it.

Did you try taking 3 rpm normally and then opening 2 into some water immediately preworkout yet?

[TerribleTowel]

Be careful if you try opening up a capsule or two and taking the powder strait. It's some nasty ****, and it actually turned my stomach inside out the one I tried it and completely ruined my workout.

I think if I was you, I would just go ahead and drop the stack. It's not worth waiting around in your situation. You have a deadline to meet and you need to be at your absolute best when your competition gets here. You don't need anything that's going to possibly hinder your progress.

[VolcomX311]

man Nors, you are having one unpleasant experience! Sorry to hear that. Strangely enough, RPM is one of the few supplements that consistently delivers for me.

With Drive, I don't ever "feel" anything, but over a week or two, my strength will noticeably increase.

RPM however, has never been a subtle experience. For me, RPM has kind of a trigger, like Recreate does, only RPM doesn't start a thermo effect for me, but it gives me a sense of limitless energy and in some cases, aggression. I feel like biting people after a set of heavy rows or something (not really, but kind of).

One con for ME. Is that my system gets used to RPM within 2 weeks. I stop feeling the mental stim, but my body will still feel energized once I wake it up with some weights, and then that sense of limitless energy will kick in.

Your strength deficit on your last chest day really sucks. The thing with the Db presses you could normally do for 20 and only hit 12 is extra strange, ESPECIALLY if you're still using the Beta-Alanine.

Are you still using the combo? (Drive/RPM) or have you thrown in the towel?

April fools maybe AN sent you placebos??? just kidding. I don't know bud. I would maybe give it until Friday. I wouldn't up the dose beyond 5, cause I can't imagine dosage is the problem. You've already mentioned you don't think your body has become too accustomed to the stims, which would be my top 3 assumptions when (powerful) stims don't work.

Hang in there bud and keep us updated on your progress, I hope things improve. I definitely empathize with the disappointment of performing less then 150% at the gym.

[Norwegian]

I appreciate the words of encouragement, fellas ! On the other hand, i'm surprised that I'm hearing from only ONE AN-rep regarding issues such as this one. Figured there'd be more of an interest in them seeing their products logged ..

So today I'm gonna opt for an AM workout. I popped by first 3 caps of RPM 40 minutes ago, and I'm about to pop another 3 capsules, and hit the gym in about 30 minutes. I'm considering giving 3 caps to a friend of mine (standing @ ~190-200lbs) to see if I have a bad batch on hand, but that probably won't be until tomorrow or Thursday.

I will update upon completion of my workout (obviously hoping I will be able to actually complete my workout!). If I get drained and have no energy, I'll stop the weights, and hit the Stairmaster for however long I last ..

[Norwegian]

Day #9: Crash and burn ...

Lasted 40 minutes at the gym before my tiredness was too much to handle .. No pump, no energy, no sweating for fcuk sake ! I'm supposed to be soaked when I work out, dammit ! Arms day to shits .. fantastic, just fan-fcukin'-tastic !