Thursday, May 31, 2007


There are days when you know you want to train heavy. Then there are days like today, when I have to tell myself not to. The reason is simple your body needs change and so does your mind. So today was a fast and furious session. These are the days when I hate this little timer called the Gym Boss. It's a dual interval timer that will run on auto until the batteries die or you shut it off. I set a work interval at 40 seconds and a rest interval at 20 seconds. This seem to work well for me. Each round = 60 seconds and you can blast out a session in 10 to 20 minutes. Let me tell you today was a killer.

Here is the circuit that a buddy and I did four times in a row.
24kg get up sit up
double 24kg in the rack walking lunges
24kg swings
squat thrust jump into pull up

That's it 16 minutes. I had a little dry heave on my last set of rack lunges, but all was well.


Aaron Friday said...

I bought myself a Gym Boss because of your blog. Yeah, it's an unforgiving little fucker, and I haven't really broken it in yet.

I got two more: one for my wife, and one for my sifu.

BJ Bliffert said...

It's a love/hate thing with the Gym Boss. When I got I thought, "How did I ever live without this thing!"

Now, not so much.

Doug, I'm very simlar to you in that I like to get in and get out, a 30 minute training session tops, 15-18 for conditioning seem to be the sweet spot for me.


Mark Reifkind said...

I have to get one of those it seems although I am NOT like you guys, I tend to want to live in the gym and go slow. too many years of gymnastics and powerlifting where you rest alot between sets.

Geoff Neupert said...

Haven't had the dry heave in a long, long, time. Guess I'm not getting the Gym Boss.

Sara Cheatham M.S., RKC II & Team Leader said...

dry heave, huh? sweet. ;)