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  1. #1
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    Sick's Ripptoe - The 12 Month Journey

    Age 24
    Height 5'8
    Weight 210
    BF ~15%

    Start Monday Oct/2/06
    End Monday Oct/2/06

    Day 1 - A
    Squat
    Bench
    Dead
    Pullup

    Day 3 - B
    Squat
    Mil Press
    Rows
    Dips
    Last edited by sickdevildog1; 10-01-2006 at 12:21 PM.
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  2. #2
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    Alright this is what my first week will look like:

    1 A - Strength (Maximal Strength)
    2 Maintenance (Active Restoration)
    3 B - Strength (Maximal Strength)
    4 Plyometrics (Explosiveness)
    5 A - Strength (Maximal Strength)
    6 Maintenance (Active Restoration)
    7 GPP - Tabata (Strength Endurance)

    4 - Plyometrics:
    Plyometrics
    Explosive/Ballistic Excercises
    Olympic Lifts
    Complex Training

    7 - GPP:
    Tabata
    Circuits
    Pyramids
    Last edited by sickdevildog1; 10-02-2006 at 05:38 AM.
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  3. #3
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    Warmup Short
    Conditioning Days
    all x10

    Standing
    Burpee+Starjump
    Squat Jump
    Lunge Jump
    Ins-and-Outs

    Ground
    Divebomber
    Mountain Jumper
    Back Arches
    Mountain Climbers
    Side to Side Pushup
    Hipswings
    Dragonflag
    Superman alternating
    Rollbacks
    Semper Fi

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    http://forum.bodybuilding.com/showthread.php?t=150516403

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  4. #4
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    Warmup Long
    Maintenance Days
    all x10

    Standing
    Burpee+Starjump
    Squat Jump
    Lunge Jump
    Ins-and-Outs

    Ground
    Divebomber
    Mntnt Jumper
    Back Arches
    Mntn Climbers
    Side to Side Pushup
    Hipswings
    Dragonflag
    Superman alt.
    Rollbacks

    Mobility
    Old Country Chikung
    Shoulder dislocates
    Band Pulldowns
    Circle Waist
    Circle Knees
    Circle Body
    Pendelum Legstretch
    Ellbow to toe
    Pendelum legstretch
    Side leg raise
    Outside wheelkick
    Front/Side kick combo
    Back kick
    Circle wrists
    Circle Ankles

    Stretches
    all x30sec
    Mermaid
    Lying Knee Crossover
    Sitting Knee Cross
    Straight lying leg cross
    Groin stretch
    Lunge hold
    Toe Pulls
    Calvestretch
    Toetouch
    Chinese good morning
    Ellbow to toe
    Side split holding ankles
    Sit back, lean to left then right
    Head to left then right toe
    Lean forward
    Semper Fi

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  5. #5
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    Maintenance Routine
    Week 1-4

    1-Warmup Long
    2-Stepping
    3-Forms
    4-Tai Chi
    5-Chikung
    6-Stretch

    1-Warmup Long

    2-Stepping:
    Palm Heel Strikes 4x50m
    Horse Palm 4x50m
    Slant Flight 4x50m
    Brush Knee 4x50m

    3-Forms:
    Double Push 2x50full
    Ellbow Set x40 20/20 (slow/full speed)
    Hip Toss x20full
    Lean Forward Search The Sea 6x2min

    4-Tai Chi:
    Tai Chi Kung
    Beating The Heavenly Drums 2x10min
    Polishing The Vase 2x5min
    Brush Knee 2x5min
    Brush knee fixed step 2x5min

    Tai Chi Kung
    Solo Form x30min
    Raise Lower Palms x10
    Universal Post x5min
    Condensing Breath x1min

    5-Chikung:
    Pick The fruit x5min
    Crane Kicks Its Legs x5min
    Shooting Bow x5min

    6-Stretches:
    all x30sec

    Mermaid
    Lying Knee Crossover
    Sitting Knee Cross
    Straight lying leg cross
    Groin stretch
    Lunge hold
    Toe Pulls
    Calvestretch
    Toetouch
    Chinese good morning
    Ellbow to toe
    Side split holding ankles
    Sit back, lean to left then right
    Head to left then right toe
    Last edited by sickdevildog1; 10-02-2006 at 04:09 AM.
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  6. #6
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    1.10.06 Afternoon

    BW Session
    Warmup Long
    Pushup Diamond 5x8
    Pullup Commando 8x4
    Squat BW 5x10
    Pushup Wide 5x8
    Chin 8x4
    Squat Jump 3x5
    Last edited by sickdevildog1; 10-02-2006 at 03:56 AM.
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  7. #7
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    1.10.06 Evening

    Ellbow Set x10min
    Palm Heel Strikes x10min
    Lean Forward Search The Sea 2x10min
    Semper Fi

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  8. #8
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    1.10.06 Night

    Windsprints 10x25m
    rest 10sec
    Semper Fi

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  9. #9
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    It begins!

    2.10.06

    Today is the day! Starting Strength.... STARTS MUAHAHAHHA.

    I'll need to keep track of warmups, rest periods, and general notes for each lift. Some goals would'nt hurt either.

    Goals Short Term:
    =Not to miss ANY sessions!
    =Add 2.5lb per session
    =Get a disposable camera for "before" pictures.
    =Keep track of EVERYTHING I eat (Nutrition Log)
    =No more Soda
    =No more Sweets
    =No more CANCERSTICKS!!!
    =Get into fighting shape for Thai Boxing

    Goals Long Term:
    =Stick with Ripptoes for atleast 12 months
    =Drop down to 8-10%BF
    =Eat clean
    =Increase Strength
    =Increase Anaerobic Endurance
    =Increse Explosive Strength Endurance
    =Better Mobilty and Flexibilty
    =Develop a superior Posterior Chain

    Diet:
    Protein:40% (Meat, Fish, Nuts, Whey)
    Carbs:40% (Veggies, Fruits, NO Starches!)
    Fat:20% (Nuts)
    Supplements: Whey, Creatine

    1-A
    Pre-workout: 2 Scoops of Whey in 2 cups of oatmeal, 2tbsp Creatine, 2 glasses of water
    Post-workout: 2 Scoops of Whey in shake w/1 banana, 2 glasses of water

    Squat 3x5x90
    Warmup:
    Rest:
    Notes:

    Dead 3x5x90
    Warmup:
    Rest:
    Notes:

    FP 3x5x70
    Warmup:
    Rest:
    Notes:

    Pullup 3x3xBW
    Warmup:
    Rest:
    Notes:

    Total Volume:
    Last edited by sickdevildog1; 10-02-2006 at 05:13 AM.
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  10. #10
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    Reminder

    Thanks Coach Waterbury.

    Muscle Fiber Type Duration of Set
    Type IIB <10 seconds
    Type IIA 10-120 seconds
    Type I 120 seconds+

    High Reps = Long rest
    Low Reps = Short rest

    Focus on Type IIB fibers, they have the greatest potential for strength and size enhancement.

    Conditioning Guidelines:
    1. Use a load that's no less than a 6 RM (repetition maximum).
    Hard to do /w bodyweight

    2. Use short-duration rest periods (5-60s) between sets to challenge the cardiovascular and lactic acid systems.

    3. Use multiple sets (5-12) per body part and keep adding more sets over time to increase the volume of the workout.

    4. Lift the load as quickly as possible to activate the explosive motor units.

    5. Also, use high repetition, light training with adequate rest periods on the order of at least 2 minutes rest between sets. Or perform these on your non-strength training days for increasing capillary density and greater sarcoplasmic hypertrophy.
    Last edited by sickdevildog1; 10-02-2006 at 05:55 AM.
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  11. #11
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    2.10.06 Morning

    Breakfast:
    Ham SW
    1 big cup Oatmeal+2.5 scoops of whey+milk
    1 Glass Water
    1 Cup of Coffee
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  12. #12
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    Wow, you've got a ton of training going on. Hope you keep up to par when eating to accomodate

    Good luck with the rest of the program !
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  13. #13
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    Thanks man,

    My eating habits suck ATM, I know I'll have a hard time adjusting to the new diet.

    It'll take me a while to fix my bad nutritional habits, but it's doable.

    How long've you been on Ripptoes?
    Last edited by sickdevildog1; 10-02-2006 at 08:10 AM.
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  14. #14
    D.O.G.O.B.G.Y.N Fallen_'s Avatar
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    Been on Rippetoe's for only 6 weeks and my squats gone up 20 kg, bench gone up 25 kg and deads gone up 60kg, so I'm pretty happy so far and I still got a while to go on this program
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  15. #15
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    Nice, I'll be watching your journal.
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  16. #16
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    Delayed SS session

    3.10.06 Afternoon

    Missed my first SS session yesterday, I fell asleep in the afternoon and didnt wake up till this morning.

    I had to drop the weight on Mil presses and FPs, its still to heavy.
    The squats that I'll be doing are Fronsquats, after reading up on different squat types I decided on them because
    a) It's harder to mess up your form
    b) I need to work on my wrist flexibility
    c) Theye are easier on the back


    Front Squat 3x5x90
    Rest:30 secs

    Warmup:
    Squat 1x15@BW
    DB OH Squat 2x10@25lb each

    Notes:
    My wrists are sore but atleast im stretching them while I workout.
    Squats went good, I went a little lower than paralell but not ATG due to hipflexibility. Ill have to do some extra core stretching in the maintenance session this evening, especially groin and hips.


    SLDL 3x5x90
    Rest:30secs

    Warmup:
    BW GMs 2x10

    Notes:
    Everything went good


    FP 3x5x50
    Rest: 30secs

    Warmup:
    Pushup Diamond x10
    Pushup Medium x10
    Pushup Wide x10

    Notes:
    Warmup sets are harder than the actual working set, heh.
    Diamond Pushups hurt the wrists


    Pullup 3x3xBW
    Rest: 30 secs

    Warmup: none
    Notes: All went well.

    I had trouble holding my self back and not doing all the excercises back to back, not surprising looking at those weights. I need to up the rest times to 60 seconds though.
    Last edited by sickdevildog1; 10-03-2006 at 03:33 PM.
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    3.10.06 Evening

    Maintenance:
    Long Warmup
    Forms
    Stepping
    Tai Chi
    Chikung
    Stretching
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    4.10.06 Morning/Night

    Just got back from a quick 30min jog, did a quick stretch @15 minutes and afterwards. The first 15 minutes I alternated tiptoe and heel steps every 20 paces, the last 15 minutes were regular medium paced running.

    Fixing a big cup of oatmeal+3soops of whey to get me ready for the morning ripptoe session.
    Last edited by sickdevildog1; 10-04-2006 at 01:02 AM.
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    4.10.06 Afternoon
    Mixing weights with kgs and lbs is a pain!

    B

    #
    Squat 90lb+5kg(11lbs)
    Squat (Back) 3x5x101
    Rest:60 secs

    Warmup:
    Squat 1x20@BW
    DB OH Squat 2x15@25lb each

    Notes:
    Lower back started to hurt a little during BW squats (need to check posture), pain went away once I started using weights.
    OH squats went better than yesterday, it was easier going low and keeping my balance.

    #
    Mil Press +0
    Mil Press 5x3x50
    Rest: 60secs

    Warmup:
    20xBar
    15x5kg
    10x10

    Notes:
    Tris wanted to give out before shoulders during warmup.

    #
    Bent Rows +0
    Bent Rows 3x5x41 (19kg)
    Rest:60secs

    Warmup:
    20xBar
    15x30 (15kg)
    10x41 (19kg)

    Notes:
    Everything went good.
    I need to stop worrying about the low weights, easy does it.

    #
    Dips +0
    Dips 3x8@BW
    Rest: 60 secs

    Warmup: None

    Notes: Everything went good.
    Last edited by sickdevildog1; 10-04-2006 at 11:51 AM.
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    Talking

    Good luck with the program! Those low weights start to add up quick, before you know it you will be like "Holy crap, I lifted that!" Have you been training in martial arts for a while now or are you just getting into it?
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    I did Chinese Boxing for a year, including Shuai Chiao (Chinese Wrestling), northern and southern mixed Shaolin, and Chang Shih Tai Chi Chuan (My favorite). Had to stop training because I lost my job )=

    I did some MCMAP in the Corps before I got out and some kickboxing when I was a teen back in Germany.

    What about you?
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    Registered User Anotherfling's Avatar
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    Hey that's cool, you have a unique variety. I did Tung Su Do Karate when I was younger and American Karate for a couple of years before college. I started Brazillian Jiu Jitsu for a few months, but I've had to take a break do to my work schedule, once I get some time I am going to pick that back up. I keep hoping they open a kickboxing school in my area as I would like to do both kickboxing and Jiu Jitsu.

    My goal for a few years down the road is to get into some local MMA competitions, but right now I am focusing on building a stronger body, especially my core. I'd like to build up to a point to where when I cut I will end up at 205 or so, but we'll see how the bodybuilding workouts go for a while to start.
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    Bent Row Negative Pyramid

    4.10.06 Evening
    Bent Row session:
    all @ 30kgs
    1- BB Row Overhand medium x5 x4 x3 x2
    2- BB Row Overhand wide x5 x4 x3 x2
    3- BB Row Overhand narrow x5 x4 x3 x2
    4- BB Row Underhand medium x5 x4 x3 x2
    5- BB Row Underhand wide x5 x4 x3 x2
    6- BB Row Underhand narrow x5 x4 x3 x2
    No rest between excercises
    30 sec rest between pyramids

    Good lord my lats, bis and ellbow flexors are shot
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    Originally Posted by Anotherfling
    Hey that's cool, you have a unique variety. I did Tung Su Do Karate when I was younger and American Karate for a couple of years before college. I started Brazillian Jiu Jitsu for a few months, but I've had to take a break do to my work schedule, once I get some time I am going to pick that back up. I keep hoping they open a kickboxing school in my area as I would like to do both kickboxing and Jiu Jitsu.

    My goal for a few years down the road is to get into some local MMA competitions, but right now I am focusing on building a stronger body, especially my core. I'd like to build up to a point to where when I cut I will end up at 205 or so, but we'll see how the bodybuilding workouts go for a while to start.
    Heh, you sound almost like me minus the grappling (=
    How tall are you, and what do some of your core excercises look like?

    Good luck with everything, especially competing in NHB!
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    I'm 6'3". Right now my core work is mostly part of the Starting Strength program, A2G squats, Deadlifts, Hypers, Decline Sit-Ups, Hanging Leg Raises. Everything is fairly low rep at the momment, once I make the strength gains I want with my bulking program I am going to ratchet up the volume and do a more intense ab cycle.

    Back strength, especially lower, has been an issue for me, so I want to be doing massive deadlifts and squats to help with takedowns and give me better stability for strikes.
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    Ya my back's been killing me after some workouts to, gonna have to work on that. You got a journal?
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    4.10.06 Afternoon
    Plyometrics

    Circuit:
    Clapping Pushups x5
    Squat Jump w/tuck x5
    x5
    rest:60secs

    Complexes:
    Pushup-Clapping Pushup 5x5
    rest:60 secs

    Squat-Squatjump w/ tuck 5x5
    rest:60secs

    Shoulder throws:
    DB 2x20 Log x15 Stone x10

    Overhead throws:
    2x20 Stone 2x10
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    There's gonna be one C workout ionstead of tabatas once a weak with olympic lifts+another DL for my weak hamstrings and lower back.

    So it'll look like this:

    1 A Squat Bench Dead Pullup OH DB Stepups
    2 Tabata
    3 B Squat Mil Press Rows Dips DB Upright Rows
    4 Plyometrics
    5 A Squat Bench Dead Pullup OH DB Stepups
    6 C Snatch SLDL Clean OH Lunges T-Pushup
    7 Rest

    GTG Pistols Pullups Divebombers Rows SLDL Russian Twists V-Ups Superman Prone Flutters
    Last edited by sickdevildog1; 10-06-2006 at 02:27 AM.
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    5-a

    6.10.06 Evening
    5-A


    Squat 101+5kg(11lb)
    Squat 3x5x122lb
    Rest:60 secs

    Warmup:
    OH Squat 20xBar
    OH Squat 15x44lb
    Squat 10x90lb


    Floor Press
    Had no spotter
    Pushup 3x20
    Rest:30sec

    Warmup:
    Divebomber x10
    Pushup med x10
    Pushup wide x10


    Deadlift 1x5x122lb

    Warmup:
    Toetouchesx20
    15x88lb
    10x110

    #
    Pullups 3x4xBW
    Rest:60sec

    Warmup:
    none

    OH DB Stepups
    3x10x88lb

    Notes:
    No problems with any of the lifts.
    Last edited by sickdevildog1; 10-06-2006 at 06:55 PM.
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    Gtg

    GTG:
    Pistol 3x5xBW
    SLDL 3x5x122lb
    Pullup Commando 10x5
    Russian Twists 3x10
    V-Ups 3x10
    Prone Flutters 3x1min
    Alternating Superman 3x1min


    Looking forward to tomorrows C Workout ()=

    Snatch
    5x3x66lb

    SLDL
    5x3x178lb

    Clean
    5x3x66

    OH Lunges
    3x5x44
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