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Thinking of Blowing-Off your next workout? After this..?

2012-01-27T18:55:00.000Z

Think again.

Yep. Adipose Tissue. Fat.

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Band exercises to stretch & loosen the scaps/shoulders.

2012-01-18T01:30:00.001Z

Shoulders a bit tight? It's up to you, personally I'd do a couple of sets of these...

Of course, once they're loose - you could do a couple Matrix styly!

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Terminator 2 - More grips for Armwrestling...

2012-01-03T14:36:00.001Z

The engineering of these grips is...OOoooohh

Visit the original post here for bigger pics!

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2012: Fuera de Foco

2011-12-31T20:27:00.002Z

Lets look at the training year ahead through a dichotomous blur...

So there we have it, in black & white; good & bad - choose which one is within your 'locus of control'

Chosen the 'bad'? - then we need to control this in such a way that it diminishes...

Rather focus on the positive? Then increase the 'good' & decrease the available space for the 'bad'.

It's better to have lifted & failed, than to not lift at all.

Happy liftin' in 2012.

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Go Green - Look Good: PrintFriendly...

2011-12-13T20:49:00.003Z

Want to save a PDF of a favourite Blog/Wiki article?

printfriendly.com or use the link above left

Looks good, saves paper & ink - spread the word! (Oh, and mention where you saw it!)

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Adjustable Clubbell Ideas...

2011-12-11T18:30:00.000Z

I received an email from an avid reader asking my thoughts/ideas on an adjustable Clubbell...

Option 1 - The best 'looking' of the bunch

'O'-ring keeping it tight

Wrench for option 1 - Crank 'er up

Option 2 - A comprimise between looks & keeping the weight feelin' right

Option 3 - Form follows function. QED

Fairly easy make in mildsteel...if you have access to a lathe!

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Fudge-Nugget & Hypoxia: Gasping...

2011-12-07T18:15:00.002Z

Here's Fudge-Nugget,

Here's the equipment -

including a POWERBreathe (US) (UK)

This was the inspiration

04:45 onward

And the workout itself...

Tabata Clubbell Workout
Basic Swing/Rock-it - 20/10 x 8 rounds
1 min rest
Side Pendulum - 20/10 x rounds
1min rest
Shoulder Squat - 20/10 x 8 rounds
1min rest
Gama Cast - 20/10 x 8 rounds
...& a Matrix shoulder workout
to finish.

Only major difference - the PowerBreathe allows you to vary the 'resistance'
Hypoxia - here's some Elevation Training Mask (US) (UK) spiel...

Hypoxic Training mimics the effects of High Altitude Training. For years, top athletes have gone to high altitude locales to train. When they return to sea level, they are stronger, faster and have more endurance. With the Hypoxic Training, anyone can get those same benefits where they normally train.

    ■Conditions the lungs by creating pulmonary resistance
    ■Strengthens the diaphragm
    ■Increases surface area and elasticity in alveoli
    ■Increases lung capacity
    ■Increase anaerobic thresholds
    ■Decrease workout time

So there!

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Christmas(s) Lights Switch-On & More...

2011-11-28T23:39:00.000Z

Here's the ol' Powertec - Xmass Lights & all that:

Great eh? But before you go have a look at this F.Lux app/utility. It magically changes the cool/warm setting on your PC to mimic lighting throughout the day, reducing eyestrain and making evening surfin' that little bit better. (If you 'like' it - please mention where ya found it!)

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Men's Top 10 Xmas(s) Fitness Presents; Want & NO Want

2011-11-26T00:08:00.004Z

It's getting to that time of year again, Christmas, the Holidays are coming - just what can you buy the lifter,strongman, gymrat, or garage dweller you know?...here's a quick list I've put together;

Yes - buy him these; (click on pic for links)

Power Wheel - Simple & Effective

Foam Rollers - A Little "Aaaahhh"

VKR - Pullups/Chins, Dips, Knee Raises

Powertec Rack - Go Heavy

Excellent For Back, Abs & Obliques

Powertec - You Can Train Together

A Man Can Never Have Too Many Weights

RB Adjustable Grip Trainer
or

Captains Of Crush Grippers
.

Prowler-esque Weight Sled

Weight Vest

TRX - 'Nough Said

Oh, Some Sort Of Club...

...& Not Forgetting Kettlebells!

Damn that's 12 and then there's P90x to share, Etc.

No, don't buy him these:

Shake Weight (Oh dear)

Push Up Things - Designed By A Navy SEAL (No-Less)

Deluxe Ab Roller - Only $199!

Both Sides Up - Up What?

Gazelle - Wanna Stay Little?

Elliptical Trainer - I Jest Not

Total Body - Sorry Chuck!

Slendertone Flex Pro Arms Muscle Training System

Grippers - But Not As Real Men Know Them

Fingerless Gloves - Worn By Cyclists & The French...

Not your Top Ten? Did I miss something? Let me know what you might expect to be in your Santa Sack, with a comment or two...

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Tyres & Sledgehammers: a different approach.

2011-11-25T11:40:00.001Z

So we know that the ol' tyre can be filled with concrete:

A la DaveDrapers Site

One problem we've come across is 'bounce & creep' of medium sized tyres (tires) when used for 'hammering...one solution is to fill the tyre, still on the rim, with concrete or even better/easier use sand. This not only solves the B&C but also changes the dynamics of the exercise - negating the hammer-bounce and adding in both a full concentric lift and a plyometric 'stop'. It also means you don't need to destroy tree stumps or the lawn...& they're stackable!

Light Sledge - No bounce, faster hits - GPP

Med-Heavier Sledge - No bounce, Con/Ecc - SPP

Heavy Sledge - No bounce, Con/Ecc - 'proper workout' for sets

Some technical blurb on the plyometric effect:

"When the stretch-shortening cycle and a plyometric effect are used to increase the force of contraction, an eccentric contraction precedes a concentric contraction. The ability to use this effect relies on an athlete’s ability to suddenly stop the eccentric contraction and immediately initiate the concentric contraction. The faster one stops or absorbs force, the quicker force can be generated in the opposite direction. Paramount is the ability (in strength, movement and balance) to instantaneously couple the end of the eccentric phase with the beginning of the concentric phase.
The plyometric effect of conditioning is intended to help bridge the gap between strength and speed. Plyometric exercises increase amplitude and velocity of movements by accentuating the eccentric phase of muscle contraction. They also stimulate more intense demands on the neuromuscular system and the stretch-shortening cycle, thereby stimulating the development of faster, more efficient coupling mechanisms in the body to net powerful concentric contractions (Baechle & Earle 2000). "

Go Bash!

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Tellekinetics: In search of Jerry Telle...pt2

2011-11-25T00:25:00.002Z

Jerry Telle Articles, archived from the old Dolfzine including...

Leg Thurners Butt Punches The Tellekinetic Back Tellekinetic Philosophy

Scotelle Curls The Tellekinetic Back The Paradox Technique

TelleKinetics - The Better Way

Everything I Learned in Weight Room

Putting pics to TC's T-Nation article!

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Homemade Slip Bag - prepare for Glory!

2011-11-16T12:47:00.004Z

So I've been meaning to make a slip bag for ages...

Classic vid (Takes longer to watch than make!)

Ahh, my componants - freezer bags, plastic shopper bag, sand,

duct tape and an old sock.

(12:05am - "Hunny, have we any balloons to make this"..."No.")

Fill FBs with sand & knot, I used 4 inside each other,

wrap in SB & knot, tape up bag x3 layers,

put in sock, knot, pull back over itself, knot.

Feed snap caribinar thru' knot & tape.

OK hang this so the bottom of the bag is at about chin level.

You could stand in the 'middle' of the swing, though I find that standing near the end better simulates a real punch (Yes it does smart if you don't move quick enough). You want the bag to just ever so lightly graze your ear; both as it goes past & comes back - a miss is a miss! Likewise when practicing ducking though it would be the top of your head, this time.

It only takes around 3-4 "Punches" before you start to move your head a little quicker.

Aww, don't it look cute?

Tyson did it a bit di'ffrent (0:48) Monday, Tuesday,...

...but I aint gonna argue

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Gymboss Killer: Tabata/HIIT Android 1.5+ Timer App

2011-11-16T00:21:00.002Z

Mobile, Gymboss, keys, wallet - could this App actually free-up some pocket space?

This is the App you're looking for.

Go button's a bit small on an Xperia mini...

Download Audacity (Free)

and add your own custom beeps

Hell, I'm so impressed that against my Northern upbringing - I might even buy it!

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MatrixFusion aka Play with all your toys at once, in one workout...

2011-11-08T22:38:00.004Z

Okay, so while I'm 'in between' cycles;

Warmup - Clubs, 12 reps of

Rock-its (8kg x2), Swings (8kg x2), Swings to Torch (8kg x2), Shoulder Park Squat (8kg x1), Arm Cast (8kg), Side Swing (8kg x1), Gama Cast (8kg x1), Side Swing (8kg x1)

Workout - 3 rounds of PHA/Matrix circuit

Conventional Matrix reps: 6full/6half up/6half down/6full (6 reps for first two rounds and 8 for the last)

Preacher Curls with 'freeweight lever bell'
Leg curls with powerband tether to increase tension
DB Side Laterals (asymmetric loaded 2nd pair down)
Bench Press
Leg Extension with powerband tether to increase tension
Lat Pulldowns (AWLB)
Triceps Extension (1Pood KB)
Heel Raises
CB Situps

Cool Down - Clubs, 12 reps of
Single arm circles (forwards & back) with 4kg club, alternate arm Gama Cast to Shield (4kg x2) & one arm Milling with an 8kg club.

...and relax; Visit the new MatrixForum!

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Birthday Treat & a Tidy-Up: IVANKO D'bell Tree

2011-10-20T10:00:00.002+01:00

IVANKO D'bell Tree via Amazon...

My Ecclectic range of Dumbbells

For the princely sum of £69 - Bargain!

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ClubBells - they're different...

2011-10-18T14:41:00.007+01:00

So, you start out with a couple of plastic baseball bats & some sand..

Bats & sand

Fill 'em

Et voila - two light clubs to play with

I liked them so much - Amazon OneClick got abused

and these 8kg Beauties were mine for £62 all in!

Gotta love the Sonnon

...and Sommer

Sample Tabata Clubbell Workout

Basic Swing - 20/10 x 8 rounds

1 min rest

Side Pendulum - 20/10 x rounds

1min rest

Shoulder Squat - 20/10 x 8 rounds

1min rest

Gama Cast - 20/10 x 8 rounds

Are you sure they only weigh 8kg!

Sonnon Clubbells US

Edit: Bought a pair o'4kgs - crazy too! Roll on the Barbarian Squats

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Two GymBoss's, One 25kg SledgeHammer & "Turbo" Rob...

2011-10-18T00:45:00.005+01:00

Set one Gymboss at 12x5min and the other on 1min repeating, then let loose Rob at the tyre with the 25kg sledgehammer -

60min - 960 reps...67min 1000 reps!

Last minute action

the ol' dump-valve was blowing a bit; understandably though! Congrats Rob.

Rob Russell - JustGiving or SledgeSlam Raffle

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Nurburgring/York-ring (road) Times

2011-10-09T22:22:00.006+01:00

Where as you can complete the Nordschleife

...in around 6:55 (Radical SR8)

The York-ring may take you a little longer!

Even in HMGS' Pocket Rocket

Yeah think hours, rather than minutes!

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2011-10-03T23:42:00.000+01:00

Ding Ding,

Round 2 - "Someone's gonna get Hammered!"

Please feel free to comment

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Pop Quiz - Metabolism

2011-09-30T17:07:00.001+01:00

Mmm, Brad Pilon posted this on metabilism:

"Which ‘metabolism’ would you rather have?

Metabolism A burns (oxidizes):
   3.9 grams of protein per hour.
   3.5 grams of Carbohydrate per hour
   5.0 grams of fat per hour.

Metabolism B burns (oxidizes):
   2.8 grams of protein per hour
   2.0 grams of carbohydrate per hour
   5.3 grams of fat per hour

Let me know which one you’d prefer.

BP"

He's yet to answer why - but got hundreds of comments! Smart move/marketing on his part?

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Battling Ropes? B-a-t-t-l-i-n-g R-o-p-e-s-? Ropes that Battle; Whatever next?

2011-09-23T00:26:00.004+01:00

Here's info on sizing and usefulness:

The 1.5” 50 ft. rope is the best rope to start with for general physical preparedness & conditioning. The benefits of training with this rope are as follows:

Increased muscular & strength endurance (work capacity & sustained power/velocity)
Increased cardiovascular endurance
Great for warm up & cool down
Helps remove blood lactate (lactic acid build up)
Builds mental toughness
Great for core training (when done properly)
Trains & balances both sides of the body
Can be used for foot work & balance drills (i.e. lunges, Bosu, jumping jacks, stability discs, etc.)
Can be used by beginners, intermediate or advanced by varying rope length or by adding training complexes.
Develops basic grip strength
Good for rehab or working around an injury
Weight loss/fat burning
Develops balance & rootedness
Can be used for modified partner training (16.5 ft. ropes are best for this)

The 2” 50 ft. rope is best for specific or specialty physical preparedness and athletic conditioning:

Intermediate & advanced or for larger, heavier athletes
Power & explosive training (short duration)
Extreme mental toughness
Great for core training
Advanced grip training (grappling or racket sports)
Used by NFL and MMA Pro’s.
Develops balance & rootedness
Develops strength
Can be used for Pole Training System (100 ft. rope is best length)
Best for conditioning test (Tsunami)

So there you have it...

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HMGS: Instant SixPack Abs...

2011-09-18T21:50:00.004+01:00

Four key ingredients:

Cable Crunch, with...

Some kinda band, while doing...

(This helps keep tension in the Abs - hook it at the top pulley level)

Ab/Stomach Vacuums.

Vital ingredient no.4 - Actually DOING THEM!

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Eat. Stop. Eat: Dukan out for a couple of weeks...

2011-09-11T00:43:00.002+01:00

I love ESE, But the lure of high protein is just too much,

Dukan - the plan

Dukan - "Ideal weight"

(That Birds not me, by the way!)

Come look here for the free outline, or buy the book.

Cooking Dukan.

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The Ultimate Movie Training Montage..?

2011-09-03T21:59:00.003+01:00

Watch this:

& comment, with your time, if you've been inspired to go and pump out a 100 burpees.

Want more? Rip the sound off these & listen to what ET The HIPHOP Preacher says...

Then visit his Youtube channel & get busy livin'.

Thanks to Rob at Medieval Athletics for posting this guy in a recent blog!

OK one last must-see

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MMA Kicking Machine

2011-08-27T23:28:00.000+01:00

Great piece of kit...

Lots of 'other' possibilities too!

Please feel free to comment

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Links for 2009-10-26 [Digg]

2009-10-27T00:00:00-07:00

homemade gym stuff
It does what it says on the tin...
Sledgehammer Challenge Photos
One man, one tyre, one 25kg hammer, one hour - 791 strikes