Vegan Bodybuilding & Fitness

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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Wed Jul 16, 2014 4:21 pm 
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Gorilla

Joined: Wed May 22, 2013 5:03 pm
Posts: 504
I would say yes mate, though there is deadlifts and BB Curls in the power rack (with the bars set up to perform only the top 1/2 or 1/3 of the movement). Muscle fibers are recruited sequentially, they laterally shift up through the gears/fiber types until they reach the highest order fibers necessary for moving maximum loads, with DS's, you can actually feel this happening. You apply maximum effort, but It takes a split second before anything happens, then suddenly BOOM, the weight takes off.

Give them a try:))
Rob


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Sun Jul 20, 2014 9:31 am 
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Gorilla

Joined: Wed May 22, 2013 5:03 pm
Posts: 504
This mornings workout,

1. Underhand Pulldown (with 2 second contracted hold each rep)
65kgs x 5 reps
80kgs x 5 reps
105kgs x 5 reps (up 10kgs)
2. Smith Machine Deadstart Shoulder Width Grip Bench Press (top 1/3 of the movement only)
90kgs x 5 reps
120kgs x 5 reps
170kgs x 5 reps (up 15kgs)
3. Kneeling Cable Rope Crunch
50kgs x 2 sets of 12 reps (up 5kgs)

Happy enough with today's workout, though probably should have left it for another 2-3 days, progress may have been even better. I'll now begin training once every 9-10 days to allow for the increasing intensity.


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Thu Aug 14, 2014 4:08 pm 
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Gorilla

Joined: Wed May 22, 2013 5:03 pm
Posts: 504
Last 2 weeks workouts

Home Back & Chest workout
1. Superslow Underhand Pulldown
2. Flat V-Grip D-B Bench Press
3. One Arm D-B Row (on a slightly inclined bench, making sure to keep strict form)
4. Incline D-B Press

Home Leg (quad dominant) /Ab workout
1. Bulgarian Split Squat (to pre-exhaust the thighs, forgot how good these are)
2. BB Bench Squat (worked up till only a moderate weight. Bench was just above parallel, that depth being the position i can hold still hold a tight back and not round the shoulders. Instead of buying a leg press machine, i might well just buy a safety squat bar http://www.roguefitness.com/sb-1-rogue-safety-squat-bar, looks much easier on the shoulders than the traditional straight bar)
3. Donkey Cable Calf Raise
4. Kneeling Cable Rope Crunch

Home Shoulder & Arm specialization workout
1. D-B Lateral Raise (From the sides)
2. Incline Bench Rear Delt D-B Raise (after only a couple of workouts of these i can see improvement in my rear delts already:))
3. Seated Bi-Lateral D-B Curls (keeping a straight back, no swinging)
4. Lying Triceps Extension
5. D-B Hammer Curl
6. Triceps Press-down
7. Standing D-B Wrist Curls (weights by my sides flexing the hand inward, after going to failure on these i could just gnaw my arm of at the elbow, kinda love/hate relationship with these lol)

Home Leg (hamstring dominant) & Ab workout
1. Weighted Hypers
2. Trap Bar DL (still getting used to these, just working up to moderate resistance for now)
3. Donkey Cable Calf Raise
4. Kneeling Cable Rope Crunch

Loving the home workouts at present, since am working longer hours at the moment and as its coming into the colder weather soon I've decided not to commute to the pay as you go gym i'd been going to. I've also switched back to a slightly more frequent workout pattern (2 days per week), a HIT buddy of mine advised me not to train as infrequency as i had intended to for a few good reasons. Moving forward i intend on working on my main weakness instead of avoiding them (ie my low back problem).

Diet wise things have not been so good lately, with working longer hours this weather am reaching for convenience foods a bit too much, that and caffeine fixes, i'll have to break that habit asap! Weight right now is 252lbs.


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Tue Sep 09, 2014 6:44 pm 
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Gorilla

Joined: Wed May 22, 2013 5:03 pm
Posts: 504
Training's been going really well this weather, been making some good strength gains. I've also been attending an arm wrestling club once a week (something I've always fancied a bash at as my forearm and grip strength are good), that's been real interesting, just getting to grips with the different techniques, early sign's show am a good "hooker". I've added some forearm and grip work (though not too much) to my training, ie farmers walk, Standing BB Wrist Curl, and heavy hammer curls. Current weight is 245lbs.


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Sun Sep 28, 2014 4:45 pm 
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Gorilla

Joined: Wed May 22, 2013 5:03 pm
Posts: 504
Last few workouts....

23-9-14 Upper Body / Arm focus
1. Underhand Grip Pulldown
-main set - 110kgs x 5 reps to failure
2. Seated Dip Machine
-main set - 120kgs/stack x 7 reps to failure
3. BB Curl
-main set - 50kgs x 7 reps to failure
4. Close Grip Bench (EZ-Bar)
-main set - 75kgs x 8 reps to failure
5. D-B Hammer Curl
-main set - 2x26kgs x 10 reps to failure
6. Standing BB Wrist Curl
- main set - 60kgs x 8 reps + 6 partial's to failure

28-9-14 Lower Body
1. Seated Leg Press
-main set - 250kgs/stack x 15 reps to failure
2. Static Hip Belt Squat (performed immediately after the seated leg press)
-BW x static hold to failure (did not time)
3. Seated Calf Press
-main set - 150kgs/stack x 16 reps to failure
4. Weighted Hypers
-2 work sets x 12 reps holding a 20kg disc
5. Static Crunch (performed on a pull-down machine)
- main set - 75kgs x static hold to failure (did not time)

Current eating plan is a metabolic diet approach (Low carb / high fat 5-6 days per week, then 1-2 high carb / low fat days per week), been doing this for the last month and quickly getting to were i want too be.

Yesterday was a high carb / low fat day
Breakfast
-Large bowl of Porridge's oats with a scoop of whey thrown it
-2 banana's
Lunch
-Large tuna and hard boiled egg white salad with low fat coleslaw
-blueberry muffin
Dinner
-Vegetable curry and white rice
-whey protein shake (48 grams)
Supper
-peanut butter on whole meal bread toast

Today was a high fat / low carb day

Breakfast
- 4 omega 3 enriched egg vegetable omelette, cooked in coconut oil
- one cup of coffee with heavy whipping cream
Lunch
-Whey Protein Shake (48 grams), handful of mixed nuts, and blueberries
Dinner
-8oz of Mackerel, large salad with olive oil
Supper
-cottage cheese n walnuts


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