Rob's High Intensity Training Log

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HIT Rob
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Re: Rob's High Intensity Training Log

#436 Postby HIT Rob » Wed Jul 27, 2016 6:09 pm

Tonights workout...

CHEST
2 warm up sets on an incline press machine with 60 and 80kgs
1. Pec Deck Flye
stack x 11 reps to failure + static hold to failure
SHOULDERS
1. DB Lateral Raise
2x20kg x 11 reps to failure
2. Machine Lateral Raise
stack x 8 reps to failure + static hold to failure
TRICEPS
1. Machine Triceps Extension
75kg x 10 reps to failure + static hold to failure
2. Pushdowns
Stack x 14 reps to failure

Switched thing up to suit myself, more of a focus on isolation movements. Only do the one movement for chedt, my chest grows like weeds in the summer, going to be putting more of a focus on my lateral head of my delts and arms going forward. Love the machine triceps extension, get a fantastic contraction on it. With the DB lateral raise, ive started bringing the DBs in front of me, a slight hitch at the bottom then drive the elbows up and turning the thumbs down. Really feel it in the delts big time. Before I would have had the DBs by my sides then lead with the forearm, no wonder they fatigued first.

Tomorrow ill hit my back, rear delts and biceps, most likely machine pullovers, chedt supported rows, DB read delt raises, preacher curl machine and DB Hammer curls.

Going forward, I dont think ill be including hack squats anymore, after my last leg workout they irritated my knees. Nor seated calf raises, imo their a worthless exercise.

esqinchi
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Re: Rob's High Intensity Training Log

#437 Postby esqinchi » Wed Jul 27, 2016 9:00 pm

Hey man, glad to see you're doing well. Are you back at the gym now? Also, I read a few post back about your early retirement. If you are looking for a farmhand, I'm your man LOL. Hope everything is going good for you buddy

HIT Rob
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Re: Rob's High Intensity Training Log

#438 Postby HIT Rob » Sun Jul 31, 2016 5:31 am

LMAO, mate, if I ever need a farmhand you'll be the first I call:)

Yeah, have a garage full of equipment....and dont like it lol, been selling it off bit by bit, keeping my free weights, bars, plates etc. Always good to have those for when I cant be bothered with the hustle and bustle of a gym.

Yes, been doing a bit of property developing, ill be working for myself soon enough...and plan to be "retired" not long after. Dont think ill be ever retired, I need to be kept occupied, but ill be doing my own thing and not working for a system I no longer believe in (I work for the national health service). Its funny, we go to school to learn how to think, then your made to get a job in which your told what to do and how to think...by cocksuckers and ass kissers with attitudes. But, new pastures are greener....literally right outside my door lol.

How alls good with your good self mate
Rob

HIT Rob
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Re: Rob's High Intensity Training Log

#439 Postby HIT Rob » Sun Aug 14, 2016 2:43 pm

Been sick as for the last week with gastroenteritis, lost 15lb in weight, but hopefully on the mend, been feeling a bit better today. Obviously no training, but plenty of thinking...

I've been experimenting with higher freqency training for several months now, I did experience better hypertrophy, but its come with a price, more sickness due to a weaker immue system and elbow tendinitis development. Going forward I think I'll go back to abbreviated training 2x per week again, with short bouts of high frequency training, followed by a layoff. Best of boths worlds.
Also bought a copy of Pauline Nordins figther diet for vegans, pretty good, the diet emphasises protein, greens and EFA's, with starchs and sugary fruit post and/or pre workout. Big fan of Pauline, advocates basic intense training and has an excellent physique. Anyway, hopefully back to training soon, Ill wait to am feeling bit more human again though lol.

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mrbear666
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Re: Rob's High Intensity Training Log

#440 Postby mrbear666 » Wed Aug 17, 2016 1:52 pm

sorry to hear your rough pal, ive had that before i lost a load of weight too aswel as feeling like crap. At least you get to shovel the food in when your better!
"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com

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Re: Rob's High Intensity Training Log

#441 Postby HIT Rob » Mon Aug 22, 2016 1:31 pm

Hi Mike, cheers bud, feeling more human now lol, back to my normal weight...

Got back to training last Thursday...abbreviated training

18-8-16
1. Weighted Dips
supersetted with
2. Incline bench Bilateral DB Rows
3. Alternate DB Curl

20-8-16
1. BB Squat
2. Calf presses
3. G&H Raise

22-8-16
1. Standing DB Presses
supersetted with
2. Parallel Grip Pulldown
3. Rear Delt Cable Flye

Next workout will be Leverage Leg Press, Standing one legged negative only calf raise and DB SLDL.
- Just 2 compound movements and one isolation movement per workout, upper body / lower body split. 2 working sets per movement (after warm ups), not to failure though.

Started my fighter diet last Friday, feeling good, focus is on lots of veggies, lean protein and EFA's with a little oat bran and starches salted in.
On none training days ive been doing a little HIIT, in the form of speed rope or mountian biking around the country lines.

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mrbear666
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Re: Rob's High Intensity Training Log

#442 Postby mrbear666 » Mon Aug 29, 2016 3:31 pm

looks good mate, i miss mountain biking cant beat it in the summer. Ill have to have a look into this fighter diet.
"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com

HIT Rob
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Re: Rob's High Intensity Training Log

#443 Postby HIT Rob » Tue Aug 30, 2016 12:09 pm

Hey mate, Pauline Nordin knows her stuff, her products are a bit pricey, but still good, I got the vegan fighter diet and the fighter diet concept book, their very good. She believes in basic, heavy intense training with a diet thats rich in lean protein, good fats and a ton of veggies....like 1-3lbs a day.

HIT Rob
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Re: Rob's High Intensity Training Log

#444 Postby HIT Rob » Tue Aug 30, 2016 5:34 pm

Tonights leg workout...

Leverage leg press
1000lb x 5 rest pause reps to failure (2 deep breaths between reps / should have stopped on rep no.4)
800lb x 3 cluster sets of 3 (10 second rest pauses between cluster sets)
Calf Presses
Stack x 14 reps to failure / 10 second rest pause / 6 reps to failure
- my heaviest LP ever, am busted lol, ears are still ringing....

Last night...
Standing DB Presses (strict press)
2x34kg x 8
2x36kg x 2 sets of 5, 4
Bent Over Two Arm DB Row
2x38kg x 8
2x40kg x 2 sets of 8
Push Up Bars (feet up on bench)
BW x 4 clusters of 3 (cadance; 2 second positive / 4 second negative)
Negative only chins
BW x 2 sets of 8, 6 superslow negatives
-Forgot how good the good old push up is, especially with bars / less wrist strain and better stretch.

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mrbear666
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Re: Rob's High Intensity Training Log

#445 Postby mrbear666 » Mon Sep 05, 2016 8:06 am

1000 lb leg press Rob you beast haha thats insane, good job though!
"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com

HIT Rob
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Re: Rob's High Intensity Training Log

#446 Postby HIT Rob » Tue Sep 06, 2016 3:53 pm

Hey bud, yeah turned a little beetroot, but it was controlled and deep:)

3-9-16
Leverage LP
850lb x 10 reps to failure (2 deep breaths between reps)
Weighted Dips
BW + 25kg x 9 reps to failure
Bilateral Overhand Hammer Row
160kg x 8 reps + 2 half reps to failure
Hammer Curl Machine
70kg x 8 reps to failure
Power Pushdowns
65kgs x 11 reps to failure

6-9-16
Standing Military Press
92.5kg x 4 reps
80kg x 7 reps
Diverging Machine Pulldown
105kg x 9 reps to failure (2 second holdmin the contracted position of each rep)
T-Bar Front Squats
60kgs x 2 sets of 8
Calf Presses
Stack x 5 mini cluster sets of 5 reps - last set to failure (10 seconds between clusters)

Hat tip to John for the T Bar Front Squats, left my legs like jelly, nice wee change:)

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Re: Rob's High Intensity Training Log

#447 Postby HIT Rob » Tue Sep 13, 2016 2:48 pm

Jes, didnt think its been a week since I weighed in lol...

Been training at home this last week with Dumbbell & bodyweight only movements....

CHEST - Decline push ups - (feet up on a bench and using push up bars for a slightly better range and for less stress on the wrists, moreover, I turn the bars inward and keep the grip at shoulder width for better pec activation).

SHOULDERS - Standing DB Presses - Prefer these to the barbell version, feel them more in the lateral head, also preform them standing, the seated db press in more of a steep incline press imo.

TRICEPS - No direct work, the first two movements provide plenty of triceps stimulating

BACK - Underhand Chins and Bent Over Two Arm DB Rows, again, I prefer the DB version of the bent over rows, slight better range of motion / better contraction.

BICEPS - No direct work for the most part, but ill salt in the odd one arm preacher curl or hammer curl going forward

QUADS - Goblet Squat, doesn't irritate my back, plus wrecks the quads, followed up with DB Squats

HAMS- DB SLDL, here again, I prefer the DB version, no back irritation and more hamstring activation

CALVES - Standing One Legged Calf Raise, using enough weight to only get 5-6 reps, then im going straight into several negatives

- am taking 2-3 minutes between sets to maximise load

- Fighter diet has been going good, no bloating etc, getting leaner:) I see this as a sustainable diet.

esqinchi
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Re: Rob's High Intensity Training Log

#448 Postby esqinchi » Wed Sep 14, 2016 9:04 pm

Is the SLDL as in single leg deadlift? Those are pretty solid brother. Can really activate hamstring through that range of motion, and does wonders for accessory muscles re: increasing balance. Are you doing these to failure or a specific rep range? Tell me more about this fighter diet - I'M FULL OF FUCKING QUESTIONS! lol

Goblet squat is also excellent. You might also try what my trainer called the piledriver squat, which is holding the end of the DB in your hands (fingers interlaced around the grip bar), and squatting that way. I also liked loading up mass on a flat bar after shoving one end into the corner of the room and using that lever style. If you want something that really peaks heartrate and works biceps if you just get bored going preacher curls you could try a supinated curl straight into an overhead raise.

What made you decide to start training like this?

HIT Rob
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Re: Rob's High Intensity Training Log

#449 Postby HIT Rob » Fri Sep 16, 2016 1:03 pm

Hey Chris,

Its stiff legged deadlifts mate, cracken hamstring, glute and lower back movement. The piledriver sounds sexy lol, problem is ive developed tendinitis in my right elbow, so hammer grip movements are now officially out, even the supination bicep curl is irritating it. Im working in the 4-6 rep range, for 2-3 working sets, not to failure though. Following the advice of Pauline Nordin (fighter diet founder), heavy basic training is whats recommended.
The diet focuses on lots of veg (1-3lbs per day), EFA's, and lean protein, with starches post workout etc. So, its not a high carb diet, nor a keto diet.
Pauline was vegan herself, but now eats dairy, eggs and fish, But she has a vegan package which is very good. Im no longer strictly vegan anymore am afraid, ive have been eating wild salmon, Skyer yoguart (Icelandic grass fed, hormone free), grass fed hormone free whey and pastured free range eggs.

Have a great weekend mate:)
Rob

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Re: Rob's High Intensity Training Log

#450 Postby HIT Rob » Wed Sep 21, 2016 5:06 pm

Have had to return back to the gym, much as im enjoying training at home, the dumbbells at the gym go up a good bit heavier than what ive got at home, but still on the same track, dumbbells and bodyweight movements....

Tonights workout....for fun, I did a unilateral DB only workout
One Arm DB Bench Press
50kg x 9 per arm
40kg x 15 per arm
One Arm DB Row
50kg x 12 per arm
40kg x 19 per arm
One Arm Standing Overhead DB Press
35kg x 7 per arm
25kg x 14 per arm
One Arm DB Preacher Curl
25kg x 7 per arm
20kg x 13 per arm
One Arm DB Kickbacks
17.5kg x 6 per arm
12.5kg x 15 per arm
One Legged Squat
30kg x 12 per leg
25kg x 14 per leg
One Legged Calf Raise
25kg x 10 per leg
20kg x 14 per leg

Just a bit of fun tonight, fancied something a wee bit different. I stopped just before failure on each set.

Diets going very well, bodyweight is 230lb of the button, ill get another bod pod test done soon enough to see were am at.


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