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November 15, 2002     Cape Gazette
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November 15, 2002

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CAPE GAZETI'E, Friday, Nov. 15 - Nov. 21, 2002 - 111 Here's c,Jae tough x00)rK you can try It is 8 a.m. on Monday morning and it is time for me to workout. I look forward to the Monday and Friday workouts with my workout partner Sam Roberts. I spend a good part of the week motivating my clients to reach their fitness goals and now I have to reach in- side myself to get me motivated. The workout is a tough one, not particularly for the "faint of heart.'" When we finish, Sam and I are pretty well wasted and exhausted. Whoever said weight training was only anaerobic has not tried this routine. The aerobic effect is phenome- nal. We work the entire upper body in each workout. Legs are worked on a different day. That's right, chest, back, shoul- ders, biceps and triceps all in one workout in just 45 minutes. I mentioned in an earlier column that I have literally tried every routine invented over the past 40 years. This routine is unique and one which I modified from a previous routine. This routine is a modified version of Mike Mentzer's "Heavy Duty Principles." Each exercise consists of a moderate warmup set, a set to failure and an immediate drop set with about 80 percent of the set to failure weight. The set to failure is tough enough, but a drop set immediate- ly following it, and I mean imme- FITNESS FOR YOU Dave Kergaard diate, is a killer. Now let me take you through a sample of this workout. We start with chest. Remember, you always work the body from the inside out, therefore the chest is furst. The first exercise is the Hammer Strength Incline Ma- chine. The first set of 10 repetitions is completed using a moderate weight that is heavy enough to warm up the muscles and joints. The second set is done to failure at the 10th rep. It takes a little time to figure out the exact weight to failure, but it can be done. Failure in weight training is actually a positive thing. Most of us in our lifetime have been told that failure is bad, but in weight training it is a good thing. In order to force new growth and hit those deep muscle fibers, failure and high intensity are a must. After the set to failure my workout partner Sam immedi- ately removes one twenty-five pound plate from each side of the machine and within seconds I am doing another set of ten repeti- tions which again may or may not cause failure. Regardless, that last set is tough! The second chest exercise is done on the Hammer Strength Wide Chest Machine. The same set sequence occurs - warm up, failure and drop set. That's it, the chest is completed. It can't be, you say! Well, I am here to tell you that it is quality versus quantity. Once I have reached failure and I over- load for another set, what's the purpose of doing more? There is- n't! OK, it is now on to the back. Remember, we are working from the inside out, chest now back. We begin with wide grip pulldowns to the top of the chest. Same se- quence here, warm up, failure, and drop set. The time taken be- tween sets is just enough for my workout partner to do his set. The exception is the failure set to the drop set, where there is only as much time taken to drop the weight or change the pin on the weight stack. We now move on to the low rowing machine and that finishes the back. Shoulders are next. Today we are doing seated lateral raises and dumbbell shrugs. After shoulders, the biceps are first then the tri- ceps. For biceps, we will do seat- ed incline dumbbell curls and straight barbell curls. Working the triceps, we will use tricep pressdowns and close grip bench presses. If you are keeping count it is a total of six sets per body part for five body parts and thirty total sets in 45 minutes. That's it, the entire upper body workout, twice a week for a total of ninety minutes. How does that compare to the amount of time you are spending in the gym? I would venture to guess that most of you are spending more time in the gym and probably not experi- encing the gains that you would expect. As I mentioned earlier, this rou- tine is not for the "faint of heart." It will absolutely take you to the extreme if it is done correctly. If you want to find out how intense this work out can be, ask Paul Townsend, Bill Klemkowski or Stan and Denise Kim. You could also try it yourself. The key to this routine can be summed up in two words - failure and intensity. Dave Kergaard is a personal trainer at Gold's Gym in Re- hoboth Beach. He can be reached at 226-4653. DAN LLACERA Dan Llacera of Dewey Beach won the prestigious Long Island Racquetball Open last weekend. The field had more than 500 en- tries. Dan captured the $1,400 first prize. The win increased Llaeera's ranking to 16th in the world. He is still on the U.S National Rac- quetball Team. Dan's next big tournament is the U.S. Open in Memphis in two weeks. The great news also is that Dan is able to support himself being a racquetball player. TYKEE PERRY Tykee got his first start as a college runner last week- end for the Wesley Wolver- ines and responded with 89 yards in a 42-0 win over Chowan. The game was played in Murfreesboro, N.C. "Tykee just makes people miss," said coach Mike Drass. Perry played his high school football at Cape Hen- Iopen and is a perfect exam. ple of "it's the size of the fight in the dog" that mat- ters. Give it up for Pine- town! THADDEUS SHOCKLEY A freshman defensive back for Wilkes Community Col- lege, Thaddeus ranks sixth on the team in tackles which also includes a pair of sacks. He has two interceptions this season and has deflect- ed five passes. He has played in all nine games with 18 solo tackles. He has also returned a pair of kicks. In the words of his head coach, "Thaddeus is respect- ful, hardworking, value ori- ented and has a tremendous attitude." AMY LEVY While watching a field hockey game it's impossible to determine Amy's position because she seems to be everywhere. Levy is the type of player who, in fact, does step up with the compe- tition gets better. Last Wednesday she had a great all.around game as the team was upset by Sussex Central on a penalty stroke and eliminated from the state tournament. Amy is a senior and capable of playing up to the next level, possibly Divi- sion I. Submitted photo RBSA's Beth Andrews, right, and Lynn Myers accept their second place award in the Hobie Cat 16 North Amer- ican Championships held re- cently in Florida. RBSA sailor crews Hobie to second place Rehoboth Bay Sailing Associa- tion's Beth Andrews, sailing with Lynn Myers of Ocean City, N.J., finished second in the women's division of the 2002 Hobie Cat 16 North American Championships. The championships were held in Fort Walton Beach, Fla. during early October. More than 275 boats in nine classes competed in the eight-day event. Other local sailors competing in the event included Dave Raughley and Valarie Carey, who 10th in the Hobie 18 class; Jim Glanden, ninth in the Hobie 17 class; Bruce and Beth Andrews and Ken and Carol Hilk, who finished 25th and 42nd, respectively, in the 70-boat Hobie 16 class. Next year's Hobie North Amer- ican Championship for the Hobie 16 Open, women's and youth classes will be held at Rehoboth Bay Sailing Association from Sept. 26 through Oct. 3. The event, which supports Delaware Special Olympics, will draw more than 200 sailors plus volunteers, family and friends from the Unit- ed States, Canada, Mexico and the Caribbean. To find out more about the 2003 Hobie 16 North American Cham- pionships, and how you or your business can Irecome involved in this major sailing event, please visit the website, or contact Bruce Andrews at aban- drews @ Freshman Bailey on Lynchburg field hockey Brittany Bailey of Rehoboth Beach has been a member of the Lynchburg College (Va.) field hockey team. Bailey, a freshman attack, has seen action in five games. The Hornets are coached by En- za Steele and are 15-2 attd are ranked ninth in NCAA Division III. Bailey, a special education ma- jor, is the daughter of Gary and Carlyn Bailey and a 2001 gradu- ate of Cape Henlopen High