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  1. Replies
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    Ok! Let us know how it goes on your new program.

    Ok! Let us know how it goes on your new program.
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    Finished the first rotation of the new split, as...

    Finished the first rotation of the new split, as detailed above. This is a much better way to break things up in terms of grip strength not giving out and undermining the workout. I'm going to keep...
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    BBS Day 3 - Shoulder Flies, Biceps Curls,...

    BBS Day 3 - Shoulder Flies, Biceps Curls, Overhead Presses, Triceps pressdowns, knee tucks.

    TWT = 10m 45s
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    BBS Legs/Abs - Deadlifts, Leg Presses, Leg Curls,...

    BBS Legs/Abs - Deadlifts, Leg Presses, Leg Curls, Calf Presses, Ab crunches (on machine)

    TWT = 8m 45s
  5. 1 day/week of BBS (lifting - about 10 minutes...

    1 day/week of BBS (lifting - about 10 minutes total, at gym)
    1 day/week of jump rope intervals (about 12 minutes total, at home)
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    You might like this: bodyweight exercises,...

    You might like this: bodyweight exercises, bodyweight workouts
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    Jumprope intervals: 4 x 60:60, 8 x 20:10 TWT =...

    Jumprope intervals: 4 x 60:60, 8 x 20:10

    TWT = 11m 10 s
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    First day on the new split (as listed above)....

    First day on the new split (as listed above). Basically solved the grip issue, but still need to dial in the weights a bit as by the time I got to the pulldown, I was far more worn out and couldn't...
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    New 3-way BBS Split - Day 1, Chest/Back - Chest...

    New 3-way BBS Split - Day 1, Chest/Back - Chest Flies, Rows, Chest Presses, Pulldowns, Planks

    TWT = 9m 58s
  10. Replies
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    Thanks - trying again: ...

    Thanks - trying again:

    http://imageshack.com/a/img540/6051/T8z16S.jpg

    http://imageshack.com/a/img911/9662/UYJzXO.jpg

    http://imageshack.com/a/img540/5996/rNr9xl.jpg
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    Hehe, sure. (Not sure if the pics are visible - I...

    Hehe, sure. (Not sure if the pics are visible - I never seem to know how to post images)

    http://www.marksdailyapple.com/forum/member70363-albums563498-18285.jpg
    ...
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    I highly recommend you read Body By Science. It's...

    I highly recommend you read Body By Science. It's a book/program about High Intensity Training. It can give you excellent results with a minimal investment of time - about 12 minutes a week, in fact....
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    I mostly jump rope for sprints. Currently doing 4...

    I mostly jump rope for sprints. Currently doing 4 x 60:60 and then a terabit (8 x 20:10), once a week.
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    I agree. This looks like a well-done study that...

    I agree. This looks like a well-done study that shows the benefit of a specific modality for a specific group (seniors) who could probably benefit greatly from such a protocol.

    Additionally, this...
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    Honestly, I don't want to go to the trouble. I...

    Honestly, I don't want to go to the trouble. I feel like I can address the issue with some simple programming changes.
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    JR intervals: 4 x 60:60, 8 x 20:10 TWT=11m 13s

    JR intervals: 4 x 60:60, 8 x 20:10
    TWT=11m 13s
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    So the Back/Biceps day is proving to be...

    So the Back/Biceps day is proving to be challenging for reasons of grip strength. Because of this, I'm considering changing my 3-way split to this:

    Workout 1 (Chest/Back)

    Chest flies
    Pulldowns...
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    100 KB swings @ 24kg TWT = 9m 24s

    100 KB swings @ 24kg
    TWT = 9m 24s
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    Definitely read the book. I've also read their...

    Definitely read the book. I've also read their secondary q&a book, which is helpful. I recommend watching their videos too (there is a BBS YouTube channel).

    The biggest challenge is actually...
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    Did the 3rd day of my split today - Chest press,...

    Did the 3rd day of my split today - Chest press, lateral raises, overhead presses, triceps extensions, side planks. Was challenging, to be sure. I'm very much liking splitting it up this way,...
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    Day 3 of my 3-day split - Chest Press, Lateral...

    Day 3 of my 3-day split - Chest Press, Lateral Raises, Overhead presses, triceps pushdowns, side planks.

    TWT = 10m 56s
  22. I agree with those posters who recommend finding...

    I agree with those posters who recommend finding a good bodyweight program and pursuing that. You can get extremely fit with bodyweight, and all you would need access to is a pull-up bar.

    I second...
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    Jump rope intervals: 4 x 60:60, 8 x 20:10 TWT =...

    Jump rope intervals: 4 x 60:60, 8 x 20:10
    TWT = 11m 38s
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    It's a good idea. I'll keep it in mind if I find...

    It's a good idea. I'll keep it in mind if I find myself hitting the wall with the 3-day split.
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    Did my first leg/ab day today on the 3-way split...

    Did my first leg/ab day today on the 3-way split - prone hamstring curls, leg presses, calf raises, and machine ab crunches

    Really liking the extra recovery time the 3-way split is providing.
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