Larrabee's Summer Project - JP Fitness Forums

Kevin Larrabee · 07-10-2006, 05:30 PM

OK ok ok, why has Kevin changed his program after only 3 weeks of TT: Hardcore? Well I promised CW that I would do his program by the end of the summer and give him a full report. Well. That time is coming near and I decided I better get started.

If you haven't checked out Chad Waterbury's Summer Project go here: http://www.t-nation.com/readTopic.do?id=1140463

I did Day 1 this morning:

All are 4x6
A1 Hang Cleans (125 lbs) A2 Reverse Crunches (w/35 lb Plate)

B1 Standing Alternating DB Shoulder Press (40lbsx2)

B2 1-Arm DB Row(65 lbs)

C1 Bulgarian Split Squats (30lbs x2)

C2 Single Leg DB Deadlift (25lbs x2)

D1 Dips (25lbs weight on belt)

D2 DB External Rotation (15lbs)

Wow, I was sweating my ass off. CW has a winner here. I am looking forward to completing this program because in the begining you are cutting BF and in the later part you are building muscle.

So this should be interesting.

kuri · 07-10-2006, 07:54 PM

So what's the penalty if you don't follow thru and make big gains? Do you have to spar with CW?

Good luck on the program Kevin, it looks quite challenging.

Will we get before and afters up on fitcast.com?

Kevin Larrabee · 07-10-2006, 08:15 PM

Quote:

Originally Posted by kuri

So what's the penalty if you don't follow thru and make big gains? Do you have to spar with CW?

Good luck on the program Kevin, it looks quite challenging.

Will we get before and afters up on fitcast.com?

You got it, I will take pics tommorow ( I can never spell that f-in word!!).

Kevin Larrabee · 07-10-2006, 08:23 PM

Quote:

Originally Posted by kuri

So what's the penalty if you don't follow thru and make big gains? Do you have to spar with CW?

Hopefully I will be in good enough shape that I can run so fast from CW that it will not come to that. But an ass-whoppin is a good motivator to.

Deserve · 07-10-2006, 08:24 PM

What a challenge Kuri. Before and after pics. Yikes!

Kevin Larrabee · 07-10-2006, 08:26 PM

Quote:

Originally Posted by Deserve

What a challenge Kuri. Before and after pics. Yikes!

Thats great motivation too. This is 8 weeks long. So i have some time for the transformation.

Kevin Larrabee · 07-11-2006, 07:41 AM

Just got back from the gym,

Did 4 intervals 60 seconds long on the bike. 60 second sprint, 90 rest. Then did 10 minutes of Jumprope, and felt amazing. I was like flying through the jump roping and the intervals are starting to get much easier. I feel like I could jump rope for 20 minutes, but didn't want to over do it.

Nothing but good signs.

Blackjack · 07-11-2006, 07:54 AM

Kevin, I've taken a look at this program and it doesn't seem that far from a TT workout...interesting.

Was just wondering how you are doing reverse crunches with a plate. Are you holding it between your feet or what? Just wondering.

Ted

Kevin Larrabee · 07-11-2006, 07:58 AM

Quote:

Originally Posted by Blackjack

Kevin, I've taken a look at this program and it doesn't seem that far from a TT workout...interesting.

Was just wondering how you are doing reverse crunches with a plate. Are you holding it between your feet or what? Just wondering.

Ted

I actually did it on a decline bench setup, It is not the same but I decided to do that.

Eustace · 07-11-2006, 08:09 AM

I bet the C1 and C2 superset must be a killer! Bulgarian split squats are hard enough by themselves, and then to add in the deadlifts

Kevin Larrabee · 07-11-2006, 08:21 AM

Quote:

Originally Posted by Eustace

I bet the C1 and C2 superset must be a killer! Bulgarian split squats are hard enough by themselves, and then to add in the deadlifts

ya I thought my heart was going to explode on those. Superset B was rediculous too. The hold damn thing was!!!

And in regards to being like TT, not so much. With CW's he is shaking up the workouts quite a bit, instead of stay withing 6-10 reps he goes from 6 reps in workout 1, to 12 in w/o 2, to 2 minutes of reps in day 3.

So a wee-bit diffrent. Both programs are great, I just dont want to get my ass kicked by CW, like Kuri Said.

luniz · 07-11-2006, 01:16 PM

Hate to spam up your training log but just wanted to say I did "your" barbell workout (split squats, mil press, good mornings, and rows) yesterday and really thought it was good. Granted I was only doing half the weight you were but I still thought it was a pretty decent workout.

Kevin Larrabee · 07-11-2006, 01:20 PM

Quote:

Originally Posted by luniz

Hate to spam up your training log but just wanted to say I did "your" barbell workout (split squats, mil press, good mornings, and rows) yesterday and really thought it was good. Granted I was only doing half the weight you were but I still thought it was a pretty decent workout.

Thats why CB's workout really is HARDCORE

kuri · 07-11-2006, 04:06 PM

Props for going thru with the before and after pics. If that doesn't make you work yer ass of I don't know what will.

Kevin Larrabee · 07-12-2006, 08:24 AM

Day 3:

A1 DB Romanian Deadlifts (75lbsx2)- F-in hard to grip for 12 reps
A2 Sit-ups (done on physioball)

B1 Incline DB Bench Press (55lbsx2)
B2 Standing Calf Raise (Did on seated calf-raise, 360lbs)

C1 DB Upright Rows (30lbsx2)
C2 Lunges (30lbsx2)

D1 DB External Rotation (12.5 lbs)
D2 DB Pullovers (25lbsx2)

Whewww... Another butt-kickin workout.

I cant wait for the 2 minute sets on friday, not!

Lisa~ · 07-12-2006, 01:19 PM

Quote:

Originally Posted by larrabee213

DB Romanian Deadlifts (75lbsx2)- F-in hard to grip for 12 reps

But don't you like 'em? It's hard to hold any DBs heavy enough for leg work, but I like the way DB RDLs feel because the DBs tend to get over towards the outside of the legs and it keeps your center of gravity back and the work in your glutes in a whole new way.

Lisa

Kevin Larrabee · 07-12-2006, 01:20 PM

Quote:

Originally Posted by Lisa~

But don't you like 'em? It's hard to hold any DBs heavy enough for leg work, but I like the way DB RDLs feel because the DBs tend to get over towards the outside of the legs and it keeps your center of gravity back and the work in your glutes in a whole new way.

Lisa

Agreed

Kevin Larrabee · 07-14-2006, 09:24 AM

Forgot to post on thursday, I did 8 intervals 45/60. Then played some b-ball.

Today:
Circuits: 3
Set Duration: 2 minutes
Load: ~25% of 1RM
Note: Each set uses a load that's approximately 25% of your 1RM. But if you're not being challenged (i.e., drastically increased heart rate) by the end of the set, increase the load for the next set by 5%. Each set should be performed with as many reps as you can muster in the 2 minute period.

A1 BB Deadlift
Rest 90s
A2 Push-ups
Rest 90s
A3 Back Squat
Rest 90s
A4 Lat Pulldowns
Rest 180s

I almost died, literally. I almost died.

I love this workout!!