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  1. #101
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    Quote Originally Posted by wjblaney View Post
    Looks like Black Heart and Storekeeper are the only posters so far that rightfully might claim to be gym rats.
    I started on weights in the late '60's, as a High School wrestler and lacrosse player. Later, in '69-'70, I turned back to the weight room to repair damage done in Vietnam.

    I have lifted my entire adult life. I have a good gym in the house - stair-stepper, stationary bike, weight lifting multi-gym, free weights, heavy bag, etc.

    I normally stretch for a while, then do about 20 minutes on the bike, then onto the multi-gym for 30 minutes or so, then free weights for 30 minutes, then back to the bike. I throw in some swimming when the weather is cooperating.

    Having been a gym rat for decades was, according to my doc, a major factor in bringing me back quickly and fairly completely after a December 2011 stroke.

    Have never used supplements of any kind.

  2. #102
    Thailand Expat Black Heart's Avatar
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    Quote Originally Posted by wjblaney View Post
    Question: what makes you feel guilty when it comes to exercise and workouts?
    Nothing. Nothing makes me feel guilty.

    As for Push-Pull workouts, yes they work for many people.

    As you know, there are many different routines. Bodybuilding.com has an online questionaire and then you also state your goals - and several different workouts / split come up.

    $17 per month. That's a great deal.

    And yes, in SEA, people in the gym are very sloppy. DBs strewn all over the place. It's like a treasure hunt. Lifting in flip-flops and jeans.

  3. #103
    Thailand Expat Black Heart's Avatar
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    Quote Originally Posted by Greenery View Post
    Quote Originally Posted by Black Heart View Post
    Quote Originally Posted by Greenery View Post
    There are two main types of workout.

    The first is to use medium weights to maintain / improve athleticism and prevent age deterioration of muscle function. I do this 2-3 times per week and find it pleasurable.

    The second is to suffer from mild or severe bigorexia / muscle dysmorphia, whereby you feel a psychological need to have abnormally large muscles, and spend copious amounts of time grunting, snarling, and aggressively slamming heavy weights to the ground at the end of each set in order to achieve your desired appearance and physical gravitas.
    Greenery,

    You only have 2 definitions? Based on what study?

    I think there are many more.
    What I meant was, I think there are two main reasons why people lift weights, the first being for health, and secondly for appearance & vanity.

    I've never understood why people want to walk around with abnormally large muscles. It looks fake, like the male version of breast implants, and those that do it seem to be trying to build an "I'm it, you're shit" image to compensate for a flimsy self-esteem.
    The peope you're referring to, are a small segment of the population. People who have gravitated to that lifestyle. It's a 24 hour lifestyle. Most of the people compete.

    I assume members on this board, are exercising for 1. health and 2. appearance and no...not....vanity.

    Are bodybuilders vain? IMO, the vast majority are not vain at all. They are interested in how the body works, they're interested in nutrition, the BBing lifestyle, and again, many compete in competitions.

    One serious forum (that's now very slow like most fora is) Bodybuilding #1 Destination at Muscular Development

  4. #104
    Thailand Expat Black Heart's Avatar
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    Quote Originally Posted by Davis Knowlton View Post
    Quote Originally Posted by wjblaney View Post
    Looks like Black Heart and Storekeeper are the only posters so far that rightfully might claim to be gym rats.
    I started on weights in the late '60's, as a High School wrestler and lacrosse player. Later, in '69-'70, I turned back to the weight room to repair damage done in Vietnam.

    I have lifted my entire adult life. I have a good gym in the house - stair-stepper, stationary bike, weight lifting multi-gym, free weights, heavy bag, etc.

    I normally stretch for a while, then do about 20 minutes on the bike, then onto the multi-gym for 30 minutes or so, then free weights for 30 minutes, then back to the bike. I throw in some swimming when the weather is cooperating.

    Having been a gym rat for decades was, according to my doc, a major factor in bringing me back quickly and fairly completely after a December 2011 stroke.

    Have never used supplements of any kind.
    Yes Davis, the evidence is pretty strong that health, recovery from injuries and living longer is tied to physical exercise.

    Not only less health problems but (obviously) a better quality of life because of it.

  5. #105
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    Just finished. Wiped.....must be 99% humidity.

  6. #106
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    Quote Originally Posted by wjblaney View Post

    How many sessions per week are enough so you don't feel guilty? Some people only need 3. I needed 6, at one point. Then I started believing in cycling. Cycling is an important body building concept. It means taking time off. It means lightning up your sessions, gaining weight, losing weight, making your sessions longer, making them harder, then making them twice as hard, feeling guilty, feeling satisfied, feeling successful, feeling like a failure: repeat.
    I need to do 6 sessions a week any less than that and i feel I'm letting it slide. My lungs are like sun dried apricots so its important that they work to their maximum possible efficiency to make up for their small size and irregular shape. When I started cycling last year I couldn't manage five minute now I do 45 minutes so its progressing, albeit slowly. Im not getting as many lung infections since I started cycling either and thats a big benefit.

  7. #107
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    Quote Originally Posted by Greenery
    What I meant was, I think there are two main reasons why people lift weights, the first being for health, and secondly for appearance & vanity.
    There's a third main reason: sport-specific weight lifting. Baseball players, football/American football/Australian rules football players, rugby players, swimmers, extreme sports specialists (cyclists, rock & mtn. climbers, MTB), not to mention Olympic weight lifters, all lift in a different way and frequency.

    Quote Originally Posted by somtamslap
    Cycling is meditation on wheels. 20 miles into a ride and I'm in an advanced state of zen. I cannot recommend it enough.
    I love MTB, man. One of the hardest days of my life was riding down the back side of Doi Pui. It wasn't all downhill either. But it was single track, double track, rocks, roots, ruts, rock gardens and at least one endo (dude flipping head first over the handle bar). I had one fall, ha, ha, ha, medical treatment required on the spot (provided by the MTB master I was with). Able to finish np but full set of tetanus shots required.

    Quote Originally Posted by Black Heart
    Bodybuilding.com has an online questionaire and then you also state your goals - and several different workouts / split come up.
    Quote Originally Posted by Black Heart
    One serious forum (that's now very slow like most fora is) Bodybuilding #1 Destination at Muscular Development
    Bodybuilding.com also sponsors a huge forum (27,000,000 members compared to teakdoor's 27,000) called bodyspace.com.

    Quote Originally Posted by Stinky
    I need to do 6 sessions a week any less than that and i feel I'm letting it slide. My lungs are like sun dried apricots so its important that they work to their maximum possible efficiency to make up for their small size and irregular shape. When I started cycling last year I couldn't manage five minute now I do 45 minutes so its progressing, albeit slowly. Im not getting as many lung infections since I started cycling either and thats a big benefit.
    Jesus, no offense and I apologize if I've missed this but have you been seriously injured or have an illness? I know weight lifting helps with my osteoarthritis.

  8. #108
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    Quote Originally Posted by Black Heart View Post
    Regardless of age (I think a lot of posters here are middle-aged and older) most of us (I think) do some form of exercise.

    At middle-age I am lifting and doing cardio on non-lift days 6 days per week. When I have a full day work schedule (they are very long) it's an off day.

    For a year / 12 months I've been doing this type of weight lifting split, alternation the weight and reps, and using various exercises to change up.

    On a particular day:

    Back - Triceps

    T-row bar x 4
    Pus down (bar) x 4
    Lat pull down x 3
    Cable row (sometimes) x 3

    Other back exercises are included after a few weeks (barbell row, e.g.)

    Biceps:

    Sitting DB alternate curl x 4
    Cable curl x 3-4 (depending on weight load)
    EZ bar standing curls x 2
    Sometimes a preacher set but not always

    Reps if heavy ~65

    Chest & Tris

    incline BP x 2-3-4
    flat BP 2-3-4
    Decline 2-3
    Cable crossover
    Pec Deck machine (sometimes

    Sets depends on the weightload for the week.


    Triceps

    Close Grip smith bar bench x 4 (about 50 reps)
    Overhead w-rope pull x 4 (~30 depending on weight load)
    Dips x 3-4
    y-rope or bar push down.

    Total reps for Triceps are usually 115 (depending on the weightlaod that week. I alternate between heavy low-rep and lighter high rep week to week, more or less.

    other Tris exercise are the DB kickback, OH DB raise (behind head) and lying cross trip curl.

    Other days:

    Legs

    Shoulders

    Cardio is the stationary bicycle or treadmill: 30 min of mode cardio 120-126 HBP and sometimes HIIT in the AM on an empty stomach, 21 minutes (max).

    I may switch to the 5 X 5 workout next week, as I know I need variety. However I don't like doing deads.

    What else are members here doing?

    Martial arts, dance, Muay Thai, etc?
    Believe it or not, your post is too generalized for me. Could you be more specific as to which muscle groups you lift on which particular day, (meaning day 1 through day 7), including days off? If you mix up your routine (I don't mean the exercises you do, I mean the muscle groups you combine together on a particular day) how often do you change the groupings and what groupings do you prefer? (I've read your reply to my post re: push-pull and legs being the introductory routine for me. thx.)

  9. #109
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    Quote Originally Posted by Storekeeper
    Used to be but not so much anymore. Trying to get back into it though.
    That's the (fighting) spirit.

  10. #110
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    Quote Originally Posted by Davis Knowlton
    I started on weights in the late '60's, as a High School wrestler and lacrosse player. Later, in '69-'70, I turned back to the weight room to repair damage done in Vietnam.

    I have lifted my entire adult life. I have a good gym in the house - stair-stepper, stationary bike, weight lifting multi-gym, free weights, heavy bag, etc.

    I normally stretch for a while, then do about 20 minutes on the bike, then onto the multi-gym for 30 minutes or so, then free weights for 30 minutes, then back to the bike. I throw in some swimming when the weather is cooperating.

    Having been a gym rat for decades was, according to my doc, a major factor in bringing me back quickly and fairly completely after a December 2011 stroke.

    Have never used supplements of any kind.
    Davis, correct me if I'm wrong, but aren't you ex-special forces?

  11. #111
    Thailand Expat Black Heart's Avatar
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    Quote Originally Posted by wjblaney View Post
    Quote Originally Posted by Black Heart View Post
    Regardless of age (I think a lot of posters here are middle-aged and older) most of us (I think) do some form of exercise.

    At middle-age I am lifting and doing cardio on non-lift days 6 days per week. When I have a full day work schedule (they are very long) it's an off day.

    For a year / 12 months I've been doing this type of weight lifting split, alternation the weight and reps, and using various exercises to change up.

    On a particular day:

    Back - Triceps

    T-row bar x 4
    Pus down (bar) x 4
    Lat pull down x 3
    Cable row (sometimes) x 3

    Other back exercises are included after a few weeks (barbell row, e.g.)

    Biceps:

    Sitting DB alternate curl x 4
    Cable curl x 3-4 (depending on weight load)
    EZ bar standing curls x 2
    Sometimes a preacher set but not always

    Reps if heavy ~65

    Chest & Tris

    incline BP x 2-3-4
    flat BP 2-3-4
    Decline 2-3
    Cable crossover
    Pec Deck machine (sometimes

    Sets depends on the weightload for the week.


    Triceps

    Close Grip smith bar bench x 4 (about 50 reps)
    Overhead w-rope pull x 4 (~30 depending on weight load)
    Dips x 3-4
    y-rope or bar push down.

    Total reps for Triceps are usually 115 (depending on the weightlaod that week. I alternate between heavy low-rep and lighter high rep week to week, more or less.

    other Tris exercise are the DB kickback, OH DB raise (behind head) and lying cross trip curl.

    Other days:

    Legs

    Shoulders

    Cardio is the stationary bicycle or treadmill: 30 min of mode cardio 120-126 HBP and sometimes HIIT in the AM on an empty stomach, 21 minutes (max).

    I may switch to the 5 X 5 workout next week, as I know I need variety. However I don't like doing deads.

    What else are members here doing?

    Martial arts, dance, Muay Thai, etc?

    Believe it or not, your post is too generalized for me. Could you be more specific as to which muscle groups you lift on which particular day, (meaning day 1 through day 7), including days off? If you mix up your routine (I don't mean the exercises you do, I mean the muscle groups you combine together on a particular day) how often do you change the groupings and what groupings do you prefer? (I've read your reply to my post re: push-pull and legs being the introductory routine for me. thx.)
    By muscle groups do you mean: shoulders - anterior delt set, lateral delt set, rear delt set?

    The lift/exercise will identify the specific muscle targeted:

    One example:

    DB front rows - anterior (front delt).
    DB lateral side raise - lateral (side delt).
    Overhead y-rope pull (real delt).

    Of course there are other exercises to hit all of these muscles and I vary them.

    If you mean: what muscle groups worked together on the same day, I have changed that before and still occasionally do.

    But mostly it's:

    Shoulders (only shoulders on a specific day) - sometimes Abs and obliques depending if I hit them every 5-6 days.

    Back + Chest - same day - if - I'm doing an Arm only (Bi-Tri) day which sometimes includes forearms.

    This has been working best for me.

    Otherwise I usually do Back + Tri and Chest + bi on the same day.

    Legs - it's own day, and I usually hit the abs and obliques with them.


    I've done "slow burn" which is heavy weight to maximum failure. I little bit of Mentzer's style on the 4 second rep.

    I also vary the weight load in what's called: Power - Rep Range - Shock.

    One week: heavy power

    Second week: higher rep range (and lessor weight)

    Third week: shock - finishing with super-sets to maximum failure.

    Rinse and repeat.

    Note I am NOT into "buying" his stuff nor any stuff. He was on a forum for years explaining his workout. Now he's a personal trainier and selling things. Fair enough. That's what he does for a living.

    ERIC BROSER’S P/RR/S (POWER/REP RANGE/SHOCK) TRAINING SYSTEM
    Published on Tuesday, 13 May 2014

    Written by Scott Fishkind ACE CPT/IMPACT Instructor-NESTA/YFS-IYCA

    Recently I’ve been using variations of a training system called Power, Rep Range, Shock (aka P/RR/S) which was created by natural bodybuilder, fitness model, author and trainer, Eric Broser. Before going further I want to thank Eric for giving me permission to write about his excellent training system!

    I have actually known about P/RR/S for several years via a variety of interviews and articles. However, more recently I decided to purchase Eric’s Power, Rep Range, Shock DVD so I could see the subtleties of his system in action. I then took the basic principles of P/RR/S and put together several different variations on the system, which I have been currently using with great success!

    First I will give an overview of the basic P/RR/S system and then explain my first variation on it (I will discuss my other variations in future articles).

    Overview of P/RR/S:

    At the heart of P/RR/S is a three-week/three-phase training cycle. Week 1 is POWER, week 2 is REP-RANGE, and week 3 is SHOCK.

    Each phase utilizes different rep ranges and tempo parameters. Additionally, the Shock phase incorporates a variety of intensity techniques. The underlying idea behind P/RR/S is that cycling through these phases allows one to hit the widest possible range of muscle fibers (slow, intermediate, and fast twitch) as well as helping to avoid training plateaus.

    The combination of these three different training strategies provides elements of muscular tension, metabolic stress, and muscle damage which are the three primary mechanisms of muscle hypertrophy. These mechanisms were outlined by Dr. Brad Schoenfeld in his ground-breaking research paper, ‘The Mechanisms of Muscle Hypertrophy and their application to Resistance Training’ (JSCR Oct 2010).

    POWER Week exercises are performed in the 4-6 rep range,
    with a tempo of 3/0/X (3 sec eccentric/0 sec hold/X-explosive concentric).

    REP RANGE Week uses a variety of rep ranges (7-9, 10-12. 13-15), each taken to failure,
    using a different exercise within each rep range. Tempo is 2/0/2.

    SHOCK week uses different intensity techniques
    (some of which I covered in previous articles here on Rx Muscle). These are pre-exhaust (an isolation movement immediately followed by a compound movement), post-activation (a compound movement immediately followed by an isolation movement), and drop sets (or a ‘double drop set’). The rep range is 8-10 to failure for all exercises (the double drop sets are an additional 4-6 reps to failure each). Tempo is 1/0/1 (described as a ‘piston-like’ continuous movement).

    Eric’s general recommendation is to run three full cycles of P/RR/S, take a week off and then repeat.
    Of course each time you repeat you can change the exercises to create a lot of variation in the programming.

    My Modification on P/RR/S:

    Rather than designating each week to Power, Rep Range, or Shock exclusively, my initial P/RR/S phase workouts mixed the different approaches, to varying degrees for different body parts and within each workout.

    Here’s an outline of the basic programming structure:

    Week 1:

    Workout #1: Back-Power / Chest-Rep Range

    Workout #2: Legs-Shock

    Workout #3: Bis-Power/Tris-Rep Range/Delts-Shock

    Week 2:

    Workout #4: Chest-Power/Back-Shock

    Workout #5: Legs-Power

    Workout #6: Delts-Power / Bis-Rep Range/Tris-Shock

    Week 3:

    Workout #7: Chest-Shock/Back-Rep Range

    Workout #8: Legs-Rep Range

    Workout #9: Tris-Power/Delts-Rep Range/Bis-Shock

    Then start the complete cycle again.



    The above approach hits every type of P/RR/S workout for every body part (Note: abs are not listed, but I typically add them on legs day as well as other days). I want to point out that whenever Power type training is being done in the same workout with one or more of the other approaches it is ALWAYS placed first due to the heavier loads being used. This helps from both a performance and safety standpoint!
    Eric Broser?s P/RR/S (Power/Rep Range/Shock) Training System
    Last edited by Black Heart; 10-06-2015 at 06:25 PM.

  12. #112
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    Quote Originally Posted by wjblaney View Post
    Quote Originally Posted by Davis Knowlton
    I started on weights in the late '60's, as a High School wrestler and lacrosse player. Later, in '69-'70, I turned back to the weight room to repair damage done in Vietnam.

    I have lifted my entire adult life. I have a good gym in the house - stair-stepper, stationary bike, weight lifting multi-gym, free weights, heavy bag, etc.

    I normally stretch for a while, then do about 20 minutes on the bike, then onto the multi-gym for 30 minutes or so, then free weights for 30 minutes, then back to the bike. I throw in some swimming when the weather is cooperating.

    Having been a gym rat for decades was, according to my doc, a major factor in bringing me back quickly and fairly completely after a December 2011 stroke.

    Have never used supplements of any kind.
    Davis, correct me if I'm wrong, but aren't you ex-special forces?
    101st Abn LRRP.

  13. #113
    Thailand Expat Black Heart's Avatar
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    Davis,

    just dropping 2 names of LRRPs by chance you've met them or heard of them.

    James Walker - his nickname was "Limey."

    Kenny Wayne Harris.

    ?

  14. #114
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    ^Nope. Depends very much on the year, unit, etc. Names don't ring though.

  15. #115
    Thailand Expat Black Heart's Avatar
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    Quote Originally Posted by Davis Knowlton View Post
    ^Nope. Depends very much on the year, unit, etc. Names don't ring though.
    OK.

    Both have passed away.

    James Walker wrote a book called "Fortune Favors the Bold."

    I can't recall the exact year or unit for them. Both were friends. Harris became a very good friend.

  16. #116
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    Walker was in the 101st, 1st Brigade LRRP - 66-67.

    I was in 3rd Brigade LRRP - 68-69.

  17. #117
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    Quote Originally Posted by wjblaney View Post
    Jesus, no offense and I apologize if I've missed this but have you been seriously injured or have an illness? I know weight lifting helps with my osteoarthritis.
    My Lungs packed up four years ago, shrunk down to the size of tennis balls and went rock hard. I was in hospital at the time in a contagious diseases ward which was a spot of luck. The hospital was great they pulled out all the stops to give me a chance of recovering, they even bought an artificial lung (NovaLung) at great expense because I wouldn't give up, the docs kept coming into work expecting me to have checked out in the night but I was still there hanging on. It's been a bit of a slog and I'll never get back to the kind of health I enjoyed before but this last year has been a turning point, I think being religious with my cardio workouts has played a big part in it.

  18. #118
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    ^
    Thanks for sharing, I hope you continue to improve.
    Managing to ride for 45 mins would probably put you in the top 15% of the population.

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    Quote Originally Posted by Black Heart
    If you mean: what muscle groups worked together on the same day, I have changed that before and still occasionally do.
    I do.

    OK, so you don't buy that dude's stuff. Do you buy into his stuff? That large quote you gave of his includes 3-days/week of different lifting routines. Or are those your routines?

    Quote Originally Posted by Davis Knowlton
    101st Abn LRRP.
    That's not specific enough for most of the dumb fooks on this forum, Davis. Ladies, the answer is that Davis was a member of the
    101st Airborne Long-range reconnaissance patrols, or LRRPs (pronounced "Lurps"), that are small, heavily armed long-range reconnaissance teams that patrol deep in enemy-held territory.[1]
    --from wiki.

    Davis, Lurps can be United States Army Rangers, Long Range Surveillance teams, or Reconnaissance, Surveillance, and Target Acquisition squadrons, can they not? Please add to your rep.

  20. #120
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    Quote Originally Posted by Iceman123
    Thanks for sharing, I hope you continue to improve.
    Managing to ride for 45 mins would probably put you in the top 15% of the population.
    top 15%. That's not stinky, that's very good.

  21. #121
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    Quote Originally Posted by Iceman123 View Post
    ^
    Thanks for sharing, I hope you continue to improve.
    Managing to ride for 45 mins would probably put you in the top 15% of the population.
    Thx bud, It's very low level riding but thinking back on how imobile I was a year ago I'll take it as an improvement

  22. #122
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    Quote Originally Posted by wjblaney View Post
    Quote Originally Posted by Black Heart
    If you mean: what muscle groups worked together on the same day, I have changed that before and still occasionally do.
    I do.

    OK, so you don't buy that dude's stuff. Do you buy into his stuff? That large quote you gave of his includes 3-days/week of different lifting routines. Or are those your routines?
    No, not my routines. I should note (and apologize) that routine above is from a guy who tweaked Broser's Power-Rep Range-Shock routine.

    I'll find better.

    No, I don't buy his stuff. Do I buy into his stuff? I do NOT agree / follow / buy into anyone's stuff.

    There are many different routines, and the best is what YOU create and what works best for YOU.

    That said, 10 years ago and every couple of years, I've done the Power-Rep Range-Shock, and it's a good workout program.

    Workout programs ALWAYS should be changed.

    I noted on this thread that I'm working my way into the 5 X 5 program to start fully in about 2 weeks.

    Quote Originally Posted by Davis Knowlton
    101st Abn LRRP.
    That's not specific enough for most of the dumb fooks on this forum, Davis. Ladies, the answer is that Davis was a member of the
    101st Airborne Long-range reconnaissance patrols, or LRRPs (pronounced "Lurps"), that are small, heavily armed long-range reconnaissance teams that patrol deep in enemy-held territory.--from wiki.
    Davis, Lurps can be United States Army Rangers, Long Range Surveillance teams, or Reconnaissance, Surveillance, and Target Acquisition squadrons, can they not? Please add to your rep.
    LRRPS,

    were sent into the bush / rural areas / jungle to actually collect Intel and find the enemy.

    Usually a team of 6. No talking for days, just hand signals.

    Obviously, Davis knows more detail.

  23. #123
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    Stinky, your story is humbling. Long may your recovery continue.

    Try a turbo trainer (not as physically demanding as it sounds) when you're bored of the exercise bike.

  24. #124
    Maker of tiny warriors
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    Quote Originally Posted by somtamslap View Post
    Stinky, your story is humbling. Long may your recovery continue.

    Try a turbo trainer (not as physically demanding as it sounds) when you're bored of the exercise bike.
    I was lucky mate, lucky to be in hospital when it happened. Lucky to have the right consultant who had experience in what was needed to keep me alive. Lucky to have an administration prepared to spend so much money on the NovaLung and ancillary treatment to keep me alive, I was told after that the ITU had daily meetings thirty staff strong to discuss, learn and implement my treatment. I was especially Lucky that nurse Samantha had such a fine rack and pushed its soft warmth into my body every time she saw to me.
    What is truly humbling is the guys n gals who treated me, their professionalism dedication and compassion is awe inspiring.

    I've not heard of the Turbo Trainer but I'll have look, thx.
    Last edited by Stinky; 11-06-2015 at 03:56 AM.

  25. #125
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    Quote Originally Posted by Davis Knowlton View Post
    Just finished. Wiped.....must be 99% humidity.
    Me too.

    Where I work out there are high ceiling fans, and it's at or near 40 Celsius.

    The heart work hard to make the body sweat to cool the body down.

    I take longer rests between sets.

    Taking electrolyte powder on heavy sweat days, and magnesium.

    Probably drinking 5 liters throughout the day. I sweat sitting on the bike in traffic.

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