Gironda training is geared toward bodybuilding. Fat loss and fitness are great bonuses. You’ll totally exhaust the muscle group you’re working in a very short amount of time. The absolute load (lbs) that you’re putting on the muscle is one aspect of inducing hypertrophy. The other is how much you exhaust the muscle.
Y’all are using some big ass words for an eastern North Carolina red necked swamp rat…
However, I’m certianly not above thinking my training needs some real focus.
Now I gotta find my dictionary to figure out what all the heck those fancy training styles, and all that kinesiology stuff y’all talk about. I slept thru that course in college…
Seriously, thanks for the input. These approaches are ones I have never considered or been exposed to
No problem, man. Happy to help out. You can read about Vince Gironda’s 8x8 workout here:
Vince called it ‘the honest workout’. Other workouts of his included ‘6x6’ and .10-8-6-15’. I mostly use 8x8 though. Vince would always reccommend combining this sort of training with a low carb diet (mostly just meat and eggs plus veggies) for getting optimal results. It’s nothing magical.
It just works really well for gaining some muscle and dropping body fat.
I posted an image of Vince in my ‘rate my physique’ thread here:
http://www.T-Nation.com/tmagnum/readTopic.do?id=2131075&pageNo=1
Got my ass kicked by an elliptical machine this morning. Managed to grunt out about 36 minutes.
An old friend (or foe) arrived last night. At 6 p.m. Mr. DOMS decided to arrive at the house. Had something to do with a WTF attitude I took with Mr. Squat Sunday morning. Mr. DOMS had to show me I was not 22; and he was definitely a force to be reckoned with. J_willy, (being a not so bright swamp rat) told Mr. DOMS to get screwed. I’ll see him when he comes the next time, and in fact, will welcome him with open arms…the rat bastard…
Still I am sore…hahaha
[quote]j_willy3 wrote:
Got my ass kicked by an elliptical machine this morning. Managed to grunt out about 36 minutes.
An old friend or foe arrived last night about 6 p.m. Mr. DOMS decided to arrive at the house. Had something to do with a WTF attitude I took with Mr. Squat Sunday morning. Mr. DOMS had to show me I was not 22, and he was definitely a force to be reckoned with. J_willy, being a not so bright swamp rat told Mr. DOMS to get screwed. I’ll see him when he comes the next time, and in fact, will welcome him with open arms…the rat bastard…
Still I am sore…hahaha[/quote]
LOL - I can sympathize J. I also may have invited Mr. DOMS to visit this weekend.
Ok, so I’m not the only one who thinks DOMS means I had a good workout. Personnaly, when I open my arms out and the pecs go “oh shit” I love it.
[quote]j_willy3 wrote:
Not much to accomplished today. I WATCHED some guys lift a bunch of weight at a 100% RAW meet. I WATCHED my daughter dance in a ballet recital. I WATCHED a Coastal Plains League baseball game and didn’t eat a hotdog or a burger.
I WATCHED my guys install a big ass electric motor. I WATCHED my gas gauge move steadily towards E. Believe it or not I WATCHED my diet.
This morning, while I should have been starting an interval cardio workout advocated by The Madge and others, I WATCHED the inside of my eyelids.
Tomorrow I’m moving some iron.[/quote]
Hell yea man…sounds like the best of days to me! Great work willy!
Afternoon workout
Dips: 14xBW
Bench: 135x5, 205x5, 205x5, 205x3, 205x3
Incline Bench: pass
Power Clean: 135x5, 135x5, 135x5
Military Press: 95x8, 95x8, 95x6
DBell Power Clean: pass
Close Grip Bench: pass
Squat: 135x10, 185x10, 185x10, 225x10
My brother and I drove my Dad to the state capital. He was doing the politic thing for a trade association. We left early so I couldn’t get the normal morning workout in. I even had to wear a tie…that hurt!
Coming home, I figured I would try a new strategy for the afternoon workout. I didn’t want a repeat of the last disaster. I tried an abbreviated workout, and tried to push myself. Anyway the workout went pretty decently. The weight felt “heavier” than in the mornings. Still I tried to push on extra sets and reps. I feel pretty good about that.
I’ll try this template again the next time I am faced with an afternoon workout. Shoot I may try the Stronglift 5x5 workout for a while.
[quote]j_willy3 wrote:
Afternoon workout
Dips: 14xBW
Bench: 135x5, 205x5, 205x5, 205x3, 205x3
Incline Bench: pass
Power Clean: 135x5, 135x5, 135x5
Military Press: 95x8, 95x8, 95x6
DBell Power Clean: pass
Close Grip Bench: pass
Squat: 135x10, 185x10, 185x10, 225x10
My brother and I drove my Dad to the state capital. He was doing the politic thing for a trade association. We left early so I couldn’t get the normal morning workout in. I even had to wear a tie…that hurt!
Coming home, I figured I would try a new strategy for the afternoon workout. I didn’t want a repeat of the last disaster. I tried an abbreviated workout, and tried to push myself. Anyway the workout went pretty decently. The weight felt “heavier” than in the mornings. Still I tried to push on extra sets and reps. I feel pretty good about that.
I’ll try this template again the next time I am faced with an afternoon workout. Shoot I may try the Stronglift 5x5 workout for a while. [/quote]
Looks like good training to me.
I’m loosely modeling my sessions on a 5x5 theme I just let how I feel about my form guide what I count towards the 5 sets. If my max weight sets start out good I go for 5x5 of the max. If I feel my form is breaking down, I back it off to 3x5 assuming I did two warmup sets.
40 minutes of elliptical hell. Of course it’s my regularly scheduled Wed. appointment. But I guess it is a small price to pay for my health. Plus I am increasing my endurance.
The first 15 mins was painful. I was sore from yesterday’s squat routine. After a while the pain subsided and the sweat poured from me. That is a trade I will take everyday!
Willy,
Sometimes you just have to gut it out and live for another day. Glad to hear that despite a busy schedule you are getting the workouts in.
I’ve only heard great things about the Stronglifts workouts. I don’t think you can go wrong with this template.
Keep us updated on the weights and the exercises.
mday
Thursday a.m.
Dip: 15xBW
Bench Press: 135x5, 185x5, 205x5, 2x215x5
Incline Press: 135x8,155x5,155x5
Power Clean: 3x135x5
Standing Military Press: 2x95x8
Seated Dumbbell Clean: Pass
Close Grip Tricep Press: 115x8 135x8
Squat: 135x10, 185x10, 185x10
Woke up yesterday morning with a sore left wrist. I guess I slept on it funny, I don’t remember tweaking it at the plant, or during my Tuesday workout. The damn thing was sore! I kept moving it, and it was still sore this morning. However no pain until the 2nd set of power cleans and the 2nd set of presses. I still had some gas in the tank for both of those lifts. I passed on the cuban shrug thingies. I copped out on the squats.
I guess I’ll take an aspirin and see how the wrist does Sunday.
Nice and hot this week in NC. I’m sure glad summer is here. Off to my daughter’s field day to cheer her on!
Willy,
I hope the wrist feels better. It sounds like a minor issue.
Enjoy the weather and hit it hard on Sunday!!
What does the wife think of your new Avatar?
hahaha!!! ssshhhh she doesnt know!!
[quote]j_willy3 wrote:
I guess I’ll take an aspirin and see how the wrist does Sunday.
Nice and hot this week in NC. I’m sure glad summer is here. Off to my daughter’s field day to cheer her on![/quote]
Hope your wrist is doing better. Watching my kids sure always makes me feel better. With the lifting, you will be around to cheer her on for a long time.
Cardio day. Could only squeeze out 25 mins. I was tired from a restless nights sleep.
Plus the area is under a blanket of thick smoke from a 3000 acre fire about 60 miles away. It’s kind of strange one for down here in the swamp. Apparently it was started from a lightening strike. Now the fire has got down in the ground, burning in the peat layer. It will be hard to put out.
I declare, I don’t know how the folks like soldog that live in the mountain west, and fire prone areas get thru the smoke. It is tough, and I don’t have any respiratory issues!
I think I’m going to definitely take an elliptical hiatus for a while and do some treadmill intervals. I need to break up cardio hell.
Cardio… hmmm… I have heard of this strange animal… usually hangs out with Sasquatch, right?
Yeah… make me feel bad, thanks Willy!
Don’t feel guilty Bun, I’m just trying to keep up with guys like you!
Damn what a day today. I got poked by a doc, then he drew a bunch of blood out of my ass. Then more smoke from this damn fire. It sure playes hell on the healthy, much less folks with breathing problems.
Granted the fire covered 3000 acres Tuesday, 25000 acres today. Guess I’ll try to read the paper more and keep up on local current events.
[quote]j_willy3 wrote:
Don’t feel guilty Bun, I’m just trying to keep up with guys like you!
Damn what a day today. I got poked by a doc, then he drew a bunch of blood out of my ass. It was off to help my logging guys lay 4700 ft of water pipe to flood a hot spot in this big damn fire down the road. Your priorities change when the wind shifts and 3000 acres grows to 25000 acres.
Granted the fire covered 3000 acres Tuesday, 25000 acres today. Guess I’ll try to read the paper more and keep up on local current events.
Damn it was hot!! 94 degrees and 90% humidity in a smokey ass woods…I’m tired, I’m too old for that shit!! Maybe I should skip cardio tomorrow…[/quote]
Damn J - I’m sorry to hear about this fire. I’ve had a ring side seat at three major fires in the last 15 years out here and know that it is never entertaining. Every year around this time we review our emergency egress plan and make sure we have emergency kits ready because the fires can happen in an instant and 5 minutes may be all the time you get to grab and go.
Stay safe!
Thanks soldog, No home or real business intrests threatened here. It started out in a wildlife refuge and hopped into some farmland and private forest land. We were just being good neighbors and stewards of the land.
However we have the same type of emergancy plans for hurricane evacuations. After Isabell, my family will not ride out another one!
I do like that avatar!