Rob's High Intensity Training Log

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mrbear666
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Re: Rob's High Intensity Training Log

#451 Postby mrbear666 » Thu Sep 22, 2016 8:20 am

50kg one handed dumbell bench press? thats impressive, everytime i read your journal theres something that shocks me, i bet thats proper hard to balance.
"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"
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HIT Rob
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Re: Rob's High Intensity Training Log

#452 Postby HIT Rob » Thu Sep 22, 2016 1:54 pm

Hey bud,

Was feeling strong on the warm up sets, so just went for it. I kept the bench close to a power rack, and held on to the rack while pressing with the other hand. Thought id be lucky to get 4-6 reps, so I was well stoked with 9:)
To be honest, I was going to begin with barbell benches, but my training parnter / spotter notice a particular big butt girl he likes was in front of us, now you know what would have happen there....I would have been struggling with that shit and he'd have been too busy looken elsewhere;) Talk about weapons of mass distraction lol.

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Re: Rob's High Intensity Training Log

#453 Postby HIT Rob » Mon Sep 26, 2016 4:48 pm

Just got done with training...

Bench press
60kg x 5
80kg x 5
100kg x 3
120kg x 2
145kg x 2
110kg x 10
One Arm DB Row (no warm up sets needed)
50kg x 3 sets of 8 per arm
40kg x 2 sets of 12, 10 per arm

Yesterday
Leverage leg press
400lb x 5
600lb x 3
800lb x 2
1000lb x 7 rest pause reps
Calf presses
Stack x 6 sets of 5 (10 seconds between sets)

24.9.16
Standing DB overhead press
2x20kg x 6
2x25kg x 5
2x30kg x 5
2x35kg x 2 sets of 5
2x25kg x 13 reps

Chins (underhand)
BW x 5, 5, 4, 3, 3, 2 (10-20 second rest pauses between efforts)

Keeping it KISS:)

esqinchi
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Re: Rob's High Intensity Training Log

#454 Postby esqinchi » Tue Sep 27, 2016 7:17 pm

If you can activate your focus group with a single exercise, why deviate into ancillary movements? I guess there might be an argument that accessory muscles would get less attention when the load goes up. Truth?

HIT Rob
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Re: Rob's High Intensity Training Log

#455 Postby HIT Rob » Wed Sep 28, 2016 3:41 pm

Hi Chris,

Good question...

There was an interesting study done about two years now, it was to see if additional arm work was necessary if you were employing compound upper body movements such as pulldowns, dips, rows etc, as it turned out, adding an additional isolated bicep and tricep exercise made no difference what so ever, making those movements redundant. I gotta say, from benching, chins etc, my upper arms are just as fatigued and pumped as my torso muscles. I do like to throw in a calf press or raise, I dont believe calf presses or raises are particularly good for developing the calf muscles contrary of popular belief, but I do believe their good for ankle and tendon strength. Going forward I think ill also add direct forearm work also again to help with my elbow tendinitis.

The biomechanics support the notion that the largest muscles in the chain will always take the brunt of the work, but smaller less stressful isolation movements do have their place, for stress management (pre exhaustion / less systemic fatigue), balance, injury resistance / rehab and for individuals training for specific sports or skills. Wrestlers for example will benefit for direct neck work, patchers in baseball from rear delt work for deceleration etc.

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Re: Rob's High Intensity Training Log

#456 Postby HIT Rob » Sun Oct 02, 2016 3:55 pm

29-9-16
Legs
1. Leverge Leg Press
200kg x 8
300kg x 5
400kg x 11
2. Calf presses
stack x 8 cluster sets of 5
3. Vibo plate planks
Highest setting x 3 45 second holds

1-10-16
1. Standing Military Press
60kg x 5
70kg x 5
80kg x 5
95kg x 3
2. Smith Machine Bent Over Row (slightly angled machine)
60kg x 5
80kg x 5
100kg x 5
120kg x 5
130kg x 4
3. Standing Cable Curl
35kg x 8
42.5 x 2 sets of 8

Pleased with how trainings going at the minute, really liked the bent over row on the hammer strength smith machine, worked really well, no back issues. Could feel my lats filling up with blood, something I dont get from chins or pulldowns. So I think ill just stick with the one arm hammer row and hammer strength smith machine rows going forward, given that they allow for greater overload.

Fighter diet was going well, but ive upped my calories again to maintain strength levels. Fuck being ripped lol, ill leave that to the weak posers, am good with a happy medium:)

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mrbear666
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Re: Rob's High Intensity Training Log

#457 Postby mrbear666 » Mon Oct 03, 2016 12:37 pm

agree with you on the being ripped thing, i never feel as good when im really lean, aslong as your chest is bigger than your waist all is good :)
"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

#458 Postby HIT Rob » Sun Oct 09, 2016 5:25 am

Totally agree Mike!

Took a week off recently, but back at it yesterday, going with a 4 way split...

8-10-16
Chest & Biceps
1. Pec Deck
Stack x 2 static holds to failure
Last hold immediately followed by
2. Hammer Incline Press
140kg x 4 + 2 forced reps
3. Seated Bilateral DB Curls
2x25kg x 9
4. Preacher Curl Machine
Stack x 2 static holds to failure

Today
Legs
1. Leg Extension
Stack x 2 static holds to failure
Last hold immediately followed by
2. Leverage Leg Press
400kg x 5
3. Seated Leg Curl
80kg x 1 static hold to failure
immediately followed by
4. Stiff legged deadlifts
110kg x 8
5. Calf Presses
Stack x 7 cluster sets of 5 reps - last cluster to failure

Completely busted, gonna take a day or two off then hit workouts 3 and 4, which will be shoulders & triceps, then back.

HIT Rob
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Re: Rob's High Intensity Training Log

#459 Postby HIT Rob » Wed Oct 12, 2016 9:34 am

10-10-16
Home Dumbbell Shoulders & Triceps
1. Seated DB Presses
2x40kg x 8
2x42.5kg x 7
2. One Arm DB Lateral Raise
20kg x 2 sets of 8
3. Seated Alternate "Van Damme" Lateral Raises (kinda like an underhand front lateral raise
2x15kg x 2 setscof 10, 9
4. DB Shrugs
2x50kg x 2 sets of 12, 10
5. One Arm Overhead Triceps Extension
20kg x 2 sets of 8
6. Close Grip Push Up Bars (elevated feet)
4 mini cluster sets of 5

12-10-16
Home Back & Forearms
1. Incline DB Rows
2x40kg x 2 sets of 10, 8
supersetted with
2. DB Pullover
40kg x 2 sets of 8
3. One Arm DB Row*
4. Behind back BB Wrist Curl
40kg x 2 sets of 15
5. Reserve BB Wrist Curl
17.5kg x 2 sets of 12
* Kept the DB on horizontal plane to the body and brought to the chest to emphasise the Rear Delts, Teres Major, Rhombiod muscles.

esqinchi
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Re: Rob's High Intensity Training Log

#460 Postby esqinchi » Thu Oct 13, 2016 6:55 pm

Looks like you're doing well buddy. Being ripped is something I've been chasing for years now. Not sure it's worthwhile, especially because I don't think it is sustainable long term. At least for me, seems like my metabolism comes back to remind me that there's a fat kid inside.

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Re: Rob's High Intensity Training Log

#461 Postby HIT Rob » Mon Oct 17, 2016 7:30 pm

Lol, I hear ya Chris, aint getting any younger neither;)

15-10-16
Home Chest / Back
1. Flat DB Bench Press (v grip)
2x50kg x 2 sets of 8, 7
2x40kg x 15
2. One Arm DB Row
50kg x 2 sets of 12, 10
40kg x 18
3. BB Upright Row
45kg x 2 sets of 10

16-10-16
Gym Legs
1. BB Squat
140kg x 7
100kg x 10
2. Stiff Legged Deadlift
100kg x 2 sets of 8
80kg x 15
3. Calf Presses
Stack x 6 mini cluster sets of 5

17-10-16
Home Shoulders / Arms
1. Standing Overhead DB Press (strict)
2x35kg x 2 sets of 7
2. One Arm Overhead DB Press (strict)
40kg x 5
3. One Arm DB Lateral Raise
20kg x 2 sets of 8
4. BB Drag Curl
37.5kg x 2 sets of 10, 9
- No direct triceps work

Maybe take a day off, see how I feel tomorrow after a good nights sleep.

Off work this week, so ive been doing a bit of cooking, made a 3 bean Mexican stew, protein balls, spicy lentil soup and a Moroccan sweet potato and chickpea dish. Coming into winter you just want good hearty meals:)

HIT Rob
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Re: Rob's High Intensity Training Log

#462 Postby HIT Rob » Tue Oct 18, 2016 6:23 pm

18-10-16
Legs
1. BB Squat
60kg x 3
80kg x 3
100kg x 3
120kg x 3
140kg x 9
2. Calf Presses
Stack (200kg) x 7 mini cluster sets of 5 (10 second rest pause between clusters)*
3. Weighted Hyperextension
20kg x 2 sets of 8*
* 2 second hold in the contracted position of each rep

Sore are f**k, but im keeping the pedal to the metal, strength's going up well, eating well and getting plenty of sleep. Also enjoying squatting again, no back issues, think ive found my footing with my form, I was always told to keep my head up, but I actually prefer to look down and focus on a stop few feet in front of me, its been working at treat, just going to parallel aswell, at 6'4 theres no way am going lower lol.

What I ate today...
9am
-Bulletproof coffee + 2 poached eggs

2pm
-Tofu cooked in coconut oil and grass fed butter
-Bag of broccoli and cauliflower
5pm
Pre-workout
-275mg of caffeine
-1.5g of beta alanine
-3g of creatine
-10g of BCAA's

6.30pm
3 caramel rice cakes
Protein shake (50g)

8pm
Chickpea and sweet potato Morrocan dish (huge bowl of it) + bag of spinach

11pm
Full fat cottage cheese
walnuts and blueberries

HIT Rob
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Re: Rob's High Intensity Training Log

#463 Postby HIT Rob » Wed Oct 19, 2016 4:12 pm

19-10-16
Upper body (@gym)
1. Flat DB Bench Press (V-Grip)
2x40kg x 5
2x55kg x 8
2x45kg x 13
2. One Arm DB Row
55kg x 12
45kg x 17
3. Leaning Cable Curl (leaning back and took a 4-5 steps away from the machine / better contraction)
41kg x 2 sets of 10
Done! Short n sweet

Strengths going up and up, having a great time, I think theres a few reasons why...
- Ive been sleeping 9-10hrs per day this last week
- Eating really well, not so much massive amounts of calories, rather, a diet that promotes the secretes more anabolic hormones, such as test and IGF-1
- Taking anti catabolic supplements around my workouts
- Staying stress free / I also switched my moblie off a week ago, now people who ring or message me with their problems are thinking for themselves lol

Going forward ill be focusing on an upper body / lower body split...

Upper body A
Flat DB Benches + assistance
Lower Body A
BB Squat + assistance
Upper Body B
Standing Military Press + assistance
Lower Body B
Trar Bar Deadlift + assistance

HIT Rob
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Re: Rob's High Intensity Training Log

#464 Postby HIT Rob » Fri Oct 21, 2016 5:26 pm

Tonights workout
BB Squat
100kg x 5
150kg x 6 (tough, but doable, maintened good posture throughout)
120kg x 8
Hip Belt Calf Raises
BW + 75kg x 2 sets of 12
DB Stiff Legged Deadlift
2x40g x 3 sets of 12 (not coming all the way up so as to keep constant tension)
Bouns exercise - Seated Leg Press
Stack (200kg) × 3 sets of 25, 20, 18 Piston like reps / continuous tension

Tomorrows standing strict press, hammer pulldown, standing one arm DB strict press and incline ez bar triceps extension's. The fun never stops:))

Post workout supper - 2 whole eggs and 6 egg whites omelette style, on two slices of white bread thick toast with fat free cheese spread and low sodium ketchup...the struggle is real:))

HIT Rob
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Re: Rob's High Intensity Training Log

#465 Postby HIT Rob » Sun Oct 23, 2016 2:22 pm

22-10-16
Shoulders
90kg x 2
100kg x 1 (went light headed lol)
70kg x 2 sets of 8
DB Lateral Raise
2x15kg x 3 sets 10
2x12.5kg x 3 sets of 10

23-10-16
Back
Hammer Pulldown
80kg x 5
100kg x 5
120kg x 2 sets of 8, 7 (2 second hold in full contraction)
Bent Over BB Row
100kg x 5
120kg x 2 sets of 5

Short n sweet workouts, given that am training virtually everyday now ive when back to a bodypart split (I know, I know, I change my mind more than the wind changes direction lol) Chest tomorrow, gonna shoot for the gyms biggest bells (60kg / 132lbers), knowing my luck ill probably drop them on a toe or something:)

Have a new favourite post workout shake, it rice protein powder, half an avocado, frozen berries, kale and almond milk. Num num num


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