progess report
 

I requested the workout program a few weeks ago and am quite satisifed with it. This is a sample of how I've been doing.

Week 1
Weight/Exercise/Reps/Goal Reps

70/Leg Ext/80/100

25/ dumbell curl/40/80

60/Leg curls/80/100

20/Hammer curls/35/80

Now at week 4 - sample

Weight/Exercise/Reps/Goal Reps

80/Leg Ext/90/100

25/ dumbell curl/90/100

75/Leg curls/100/100

20/Hammer curls/75/80

I'm quite happy with the progress. Here at the Camp I'm at, we have free weights and left overs from the Army's gym; but I did a max bench press before I started, 175 and now I am at 220. Quite happy. When I return home I'll be using bands and machines with rods at the base gym/local YMCA so I'm more in line with increments.

Blitzzz,
Thank you for this program; I was at a stand still with other workout regiments and not making any progress.

Last week was crappy for blitzing for me. Monday I felt like somebody jabbed an icepick in my face, Wednesday was the root canal. :D

Did a great workout on Sat and ran on Sun, picking it back up tonight. My numbers are still improving after five weeks of blitzing.

Up dates...
 

Constant... you should be doing three circuits by week three. Sooo...get 'um started. Dac doing well it looks good.
some one said they were doing 3"sets" of crunches in a circuit. NO, NO, NO. One muscle group per exercise per circuit .
Keep it simple guy, Do the same circuit three time each session for 8 weeks.

Order of Exercises in the Circut
 

Should I have just one circuit of 8 exercises that I use for every workout? Can you give me some different ab exercises to add in also.

Your design...
 

I usually alternate upper then lower in the same circuit. 6 to 8 exercises can get most of what you want done. I'm not sure what you may want for Ab exercise other than the one I described earlier in this thread.
what I've found to be affective is to sit back to the lat bar or hand loops and pull them down to your chest. then with good posture just crunch (don't Bend forward) it's quick and only cruncches about 3 inches. You'll feel it.

My numbers are still improving at the end of week 6. I don't know how to explain really, but my muscles feel more "dense" and the wife said it looks like I'm losing weight. :eek: People in the gym look at me weird, but I don't mind.

I had a couple lame weeks during the program so I am probably going to push out to 10 weeks instead of 8 but start adding more running in.

A couple of questions...
 

DAC... Are you doing 3 circuits?
are you bumping weight at 20% when progressing?
Just wanting to help. Dave.

I am doing 3 circuits, at about 40 minutes from start to finish.

I didn't know that I was supposed to bump, when am I supposed to do that?

Feel the burn!
 

:lifter Blitzzz really puts it in the muscles. I also noticed that even when my muscles were 100 percent fatigued I felt 0 stress on my joints.

I started my first day on Blitzzz today, to be part of my continuous Monday, Wednesday, Friday routine. My brother was kind enough to join me, and has agreed to accompany me on Monday and Fridays. We were only able to get through two reps on our first time.

My first day's workout is as follows:

Exercise - Goal Reps - Weight - Reps1 - Reps2
High Row ----- 80 --------- 60 ------ 70 ----- 61
Seated Row - 100 -------- 50 ------ 70 ----- 60
Isolat Wide -- 76 --------- 50 ------ 64 ----- 56
Leg Press ---- 72 --------- 90 ------ 64 ----- 64
Bicep Curls --- 64 --------- 45 ------ 55 ----- 42
Heel Raises -- 88 --------- 90 ------ 76 ----- 74
Wrist Curls --- 72 --------- 20 ------ 48 ----- 39
Rev Wrist Curls - 96 ------ 20 ------ 77 ----- 65

I was doing all of these exercises with dumbells/barbells or free weight machines. No machines with stack weights and cables were used.

Good one...
 

Fletch, this is a very good start. Three circuits usually takes a couple of days training to work up to 3. You are certainly not behind. Keep us posted here, it wil help the other guys out. Thanks.

exercise selection
 

Im on my third Blitz workout and have chosen the following exercise: Chest Press, Squat, Pulldowns, Hamstring Curl, Lateral Raise, Calf Raise, Bicep curl and the crunches you describe. Would it be possible to remove hamstring curls and calf raises for more "functional" multi joint lower body exercises? or does this somewhat defeat the purpose?

By third workout I am assuming you mean third day.
I would suggeat not dropping the hamstring curls as it is difficult to strengthen them anyother "full functioning " way
If you have acess to a "total gym" you can do hamstring pull ups on a very low invline at first other wise you can do something similar on a regular incline bench. You hook your heels at the upper end of the incline and "slide up the incline. The seat must slide
Can do the same on a rowing machine.
Straight leg Heel raises is one little done but very helpful to all you will do. The hamstring curls will be "slower" because they are longer movement. Good Luck.

Blitzzz, you've posted that we should hammer out a set circuit of about eight exercises, and stick with it for the entire eight weeks.

What about rotating exercises that hit the same muscle groups? Is it kosher to use a "straight" lat pulldown one day, a diverging lat pulldown the next, and a behind-the-neck pulldown on another day? Or should I pick one only, and stick with that one?

A Rose by any other name...
 

Hey Pinhead, a lat pull is pretty much a Lat pull
Of course there are some minor variances in rotating or changing positions of hand holds but in the end the emphasis is on a specific group of Lat muscles.
I would find the one that gives you what you want and stick with it.
The focus of your question was doing other exercises that work the smae muscles....SAME MUSCLES not real need to change.

This shows up to week 7, which is not complete yet, but you get the basic idea.

I'm going to raise my weights on Monday.

Yesterday a friend of mine wanted my help in picking up 1100lbs of steel targets from a shipping company. On the drive over I was comparing this to my Blitz seated rows.

1100 / 60 = 18.3

My average for seated rows this week was 99. I decided to do the math on the weight I use and the reps. In less than 40 minutes I move over 90,000 lbs, not counting free squats and crunches. That doesn't really translate to anything in the real world, but I thought it sounded cool. :D