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  #161  
Old 06-16-2010, 11:30 AM
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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

Jack Pikes on a Swiss Ball = BW x 10 reps x 3 sets

Time to rest....Hammies are sore as shit already!
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  #162  
Old 06-18-2010, 06:44 AM
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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.
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  #163  
Old 06-21-2010, 08:45 AM
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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]
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  #164  
Old 06-22-2010, 06:15 AM
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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.
  • A critical look at Wilkins' article called "The Death of Modern Bodybuilding".
  • How all these "strength gurus" are packaging strength related information to better appeal to a more bodybuilding-oriented audience while diluting the training effect of both practices.
  • What strength training? Force Production? What is force production? You'll have to read the article for this
  • "Tissue Leverage" is an old bodybuilding concept being renamed to appeal to this new market of modern strength trainee. It is also a bunch of BS.
  • Why GPP is so damn effective and why it is not a new phenomenon.
  • How does explosive strength factor into maximum Force Production?
  • An indepth look at three major factors which play a critical role in maximum strength production: neural components, the force velocity relationship and average intensity.
  • How much of your training is near maximal-end of the lifting spectrum? Are you really lifting heavy weights or are you afraid to do so?
  • How does emotional anxiety factor into maximum force production and performance?
  • Why it is easier to give out massing advice than giving out strength training advice.

Guys, really...this is all free and discussed in-depth by Eric.

Have a look for yourselves...

Last edited by _Wolf_; 06-22-2010 at 08:51 PM.
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  #165  
Old 06-22-2010, 12:38 PM
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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.
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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  #166  
Old 06-22-2010, 02:27 PM
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I read it. It was a pretty good read. I learned a few new terms and differentiated a few others.

Thanks,

IW
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  #167  
Old 06-23-2010, 10:08 AM
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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!
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  #168  
Old 06-24-2010, 07:13 AM
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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....
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  #169  
Old 06-26-2010, 07:30 AM
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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!
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  #170  
Old 06-28-2010, 08:21 AM
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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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