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Lower Body Training
Sorted out my diet finally... Front Squats 225 lbs x 5 reps 235 lbs x 5 reps 255 lbs x 3 reps 275 lbs x 2 reps Very difficult. Unilateral RDLs 12 kgs x 8 reps 14 kgs x 8 reps 14 kgs x 8 reps Reverse Lunges off a Platform = 12 kgs x 7 reps x 3 sets Jackknife Pikes on a Swiss Ball = BW x 10 reps x 3 sets Time to rest....Hammies are sore as shit already! |
Lower Body Training 2
Today was supposed to be a Full Body Training workout, but, I messed up. I got carried away with this lol. So, things are looking up slightly. I should have my home gym set up by the middle of July. I have been notified that I am not going to be banned from my current gym/club for the spat I got myself involved in 2 weeks ago. Thankfully, the guys backing me up really tore down the threat. In addition to that this current ban on video cameras (which is why I haven't been recording my workouts) should also be revoked by sometime next week. Overhead Squats = 155 lbs x 2 reps x 3 sets My legs were extremely sore today. These 3 sets were incredibly difficult for me. Front Squats @ 85% of last workout = 235 lbs x 5 reps x 3 sets I am beginning to fall in love with this exercise once again!!! Keystone Deadlifts = 345 lbs x 3 reps x 3 sets This exercise is basically an RDL with the weight on pins. So you unrack the weight, step back by a few paces and then you execute a form of an RDL but you focus on your lower back, hips and glutes. Landmines = 45 lbs x 7 reps x 4 sets Good workout. Until my home gym is set up and I have a good training rhythm going on, workouts are going to be exactly like this. |
Full Body Training 2
So good news once again. I should be allowed to record my videos come Thursday. Thats good news. Pistol Squats = 9 + 9 + 7 = 25 reps Tried to make it more dense but I failed. I added reps to the first set compared to last week but it didn't work out. I guess I'll adapt to this soon. Hopefully next week will be better. Pull-ups = 10 + 10 + 11 = 31 reps super-setted with the Pistol Squats. Pull-ups = 9+ 10 + 11 = 30 reps super-setted with CGBP TOTAL = 61 reps What an awesome workout. I am so pleased with this!!! Close Grip Bench Press 185 lbs x 5 reps 205 lbs x 4 reps 185 lbs x 8 reps Talk about increasing Density...this was crazy!!! Hopefully next week will be even better. I am hoping for the day I can rep out 225 :) Ab Roller = BW x 12 reps x 3 sets Good workout. I found a gym which has 25 kgs plates with rubber coating (I think they're bouncer plates but I need to have a look at them) and I am going to try and see if they will sell me a pair.[/QUOTE] |
Eric Troy recently sent out this newsletter with a free eBook in it regarding Strength vs. Hypertrophy training.
I think it is a terrific eBook. It has so much information made so easy to read. I've made a few short notes on the article. I think you guys should read this for yourself because it will explain things much better. These points may seem like a bit jumbled, but I assure you that Eric is very coherent.
Guys, really...this is all free and discussed in-depth by Eric. Have a look for yourselves... |
Thanks for the good word. I'm sure the praise will be deafening, lol. I used the Wilkins article as an example but there are some much more important contributers to this "hypertrophy/strength" thing, beside myself in the past (of little importance) thei is McRoberts in "Beyond Brawn". He pretty much speaks of strength and bodybuilding throughout as if they are one and the same.
All this is another great example of the "is-ought" phenomenom. I don't really go much into GPP at all, btw. It's just a mention to make a point. |
I read it. It was a pretty good read. I learned a few new terms and differentiated a few others.
Thanks, IW |
Upper Body Training 2
Trying to get my gym issues sorted out...arg...very frustrating! Unilateral Overhead Presses 32 kgs x 4 reps 32 kgs x 5 reps 32 kgs x 4 reps 32 kgs x 4 reps 34 kgs x 2 reps Felt good to get back on the strength bandwagon! Chest Supported Rows 160 lbs x 4 reps 180 lbs x 4 reps 205 lbs x 3 reps 205 lbs x 2 reps 180 lbs x 5 reps 180 lbs x 5 reps Talk about increasing Density... Inverted Rows with Feet Elevated on Swiss Ball BW x 15 reps BW x 15 reps BW x 10 reps BW x 10 reps BW x 10 reps Total = 60 reps Thats the number to beat next time! Front Planks with Elevation of Alternate Arm and Foot every 30 seconds = BW x 60 seconds x 3 sets Brutal... Time to rest...Diet went out of the window today! |
Lower Body Training 3
Got my contact to buy the bumper plates, regular plates, barbells, powercage, etc...time to go make some deals and haggle down the prices. Front Squats 235 lbs x 5 reps 255 lbs x 3 reps x 3 sets 275 lbs x 1 rep This was AWESOME....I am excited. Time to increase the volume next week! Unilateral RDLs 14 kgs x 8 reps x 3 sets I'm going to swap this exercise soon for some supine GHRs on a swiss ball. Reverse Lunges off a Platform = 14 kgs x 8 reps x 4 sets <<-- Triple Progression! Dumbbell Windmills = 12 kgs x 10 reps x 3 sets I am going to be super sore tomorrow.... |
Full Body Training 3
Working through the bureaucratic process at my club is a fucking mind-numbing task....so much internal politics it drives me nuts. I don't think I'm ever going to be able to explain to these old fucks that recording my workouts is important to me and that they should stop buying triangular plates and buy round plates instead. They have a budget of over $250,000 but they want to buy more and more and more cardio machines which only the old people use. Such a sensible idea... Front Squats Recovery Training = 205 lbs x 5 reps x 3 sets Felt good. I was/am super sore from the previous Lower Body Training workout so this helped. Romanian Deadlifts = 345 lbs x 6 reps x 3 sets Incredibly difficult for me.....It feels so weird to do this exercise lol... Weighted Pull-ups Cluster Sets BW + 20 lbs x 2 reps x 3 mini-sets BW + 20 lbs x 2 reps x 4 mini-sets BW + 30 lbs x 3 reps x 2 mini-sets TOTAL = 20 reps I left a lot in the tank for next week. Incline Close Grip Bench Press = 185 lbs x 5 reps x 3 sets, 135 lbs x 15 reps Difficult. I think I am getting the hang of bench pressing again. Feels good :) Landmines = 45 lbs x 8 reps x 4 sets Ab Roller = BW x 12 reps x 2 sets I have an idea for Deadlifts. Since I cannot do reps with the plates, I am going to try and do cluster sets with 415. Hopefully I can do these for 3-4 weeks. It should buy me time. I am going to try and get my gym to buy bumper plates (just 2) so it would really help. Lets keep our fingers crossed and hope! |
Energy Workout 1
My boy Kanishk dragged me to the gym yesterday so I decided to do this.. Barbell Complex with 80 lbs for 6 reps Overhead Squats Power Cleans Military Press Romanian Deadlifts Barbell Rows Suitcase Deadlifts Barbell Complex with 100 lbs for 6 reps Overhead Squats Power Cleans Military Press Romanian Deadlifts Barbell Rows Suitcase Deadlifts JM Presses Fooled around with this and worked up to 95x7 Decent Workout.... |
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