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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Mon Sep 02, 2013 1:04 pm 
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Manatee

Joined: Wed May 22, 2013 5:03 pm
Posts: 488
29-8-13

1. Leg extension - one set to failure
supperesetted with...
2. Seated Leg Presses - one set to failure
3. Lying leg curl - one set to failure
4. Standing calf Raise - one set to failure

2-9-13
New gym
1. Pec Deck - static hold to failure
supersetted with...
2. Seated plate loaded Incline press machine - one set to failure
3. Lateral Raise Machine - one set to failure
4. Seated Dip Machine - one set to failure

Love the new gym, its great to have a H.I.T gym on my doorstep, you can only book in for half hour slots, which is great, stops the gym from being over crowded, nothing worse than trying to workout in a busy gym, not to mention waiting on piece of equipment with some clown on it who's under the illusion they need to perform 5-10 sets per exercise.


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Thu Sep 05, 2013 4:20 am 
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Manatee

Joined: Wed May 22, 2013 5:03 pm
Posts: 488
So i've booked 10 sessions with the current Mr Northern Ireland BB Champion John Martini (hes also 8 weeks out from the Mr Universe), John's a Hitter through and through, its strange, apart from having several months of phone consultation's with Mike Mentzer, ive never had a trainer in my life.

So it'll be interesting to see what John comes up with, he was recently over at Temple Gym in Birmingham with Dorian Yates for a few workouts with him, said it was a great but very painful experience, i can imagine lol. First session tomorrow night..... Legs:(


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Sat Sep 07, 2013 3:32 pm 
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Manatee

Joined: Wed May 22, 2013 5:03 pm
Posts: 488
So had my first workout with John Martini last night, the first thing i noticed about him was his legs/calfs, unbelievable development!

John's keeping me on the same split routine, and exercises i already perform (due to my injury history), however he's really upped the intensity!!

The workout...
CHEST
1. Incline D-B Flyes, one set to failure + 3 forced reps
2. Seated Incline Press Machine, one set to failure + 2 forced reps + 2 negatives (with added back force)
SHOULDERS
3. Seated D-B Lateral Raise, one set to failure + 2 forced reps + 2 standing cheat reps
4. Seated Shoulder Press press, one set of failure + 2 forced reps
TRICEPS
5. Triceps Press-down, one set to failure + 2 forced reps and one drop set
Done. 15 minutes of hell!!

For years i thought i was training in H.I.T, but i realize now i wasnt even close, this first workout has opened my eyes to the true meaning of the term H.I.T!

A few very good pointers John gave me-
1. On the shoulder press he had me perform the negative portion of the rep in superslow fashion, the difference it made was incredible, he explained that throwing a spanner in the works like that really gets the bodies attention.
2. Since i'm more focused on hypertrophy, he said to pre-exhaust every bodypart, he said starting each bodypart with a compound movement is great for strength, but for hypertrophy...pre-exhaust first (he himself pre-exhaust's everything, he said its made a huge difference).

Next workout wont be for 4-5 days, that'll be Back and Biceps...GULP:(

Heres a video of John, his 7-8 weeks out now from the Mr Universe
http://www.youtube.com/watch?v=vE_T5jNAZLA


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Mon Sep 09, 2013 6:42 pm 
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Manatee

Joined: Wed May 22, 2013 5:03 pm
Posts: 488
So i was in the gym tonight with my trainer sooner than i thought...

BACK
1. Pullover - one set to failure + 3 forced reps
2. Seated Chest Supported Rows - one set to failure + 2 forced reps and then 2 partial reps
3. Biceps Machine - one set to failure + static hold in the position of maximum motor arm
4. Weighted Back Extension - one set to failure

There was a 1-2 second hold in the contracted position of each movement.

Legs on Friday, cant wait for that one:))


Last edited by HIT Rob on Tue Jan 14, 2014 4:39 pm, edited 1 time in total.

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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Mon Sep 16, 2013 2:58 pm 
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Manatee

Joined: Wed May 22, 2013 5:03 pm
Posts: 488
So just got done with my 3 workout with my trainer John Martini, had a throat infection last week, so we left it until today...

Legs
1. Leg Extension - one set to failure + forced and negative reps
2. Seated Leg Press - one set to failure + forced reps
3. Leg Extension - static hold to failure
4. Standing Leg Curl - one set to failure + forced reps
5. Lying Leg Curl - one set to failure + forced reps
6. Calf Presses - one set to failure + drop set to failure

One of the most painful workouts i've done in a long time, after training to failure and using intensifiers on the leg extension, the seated leg press was a real "pleasant" experience (not)! For me though, this workout was a little overkill, i could have done without exercise's 3 and 5. For me 3-4 movements per workout is sufficient.

Next workout is in 4-5 days time.


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Fri Sep 20, 2013 5:14 pm 
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Manatee

Joined: Wed May 22, 2013 5:03 pm
Posts: 488
Tonight's workout with my trainer...

Chest / Shoulder / Triceps

Inline D-B Flye - (pre-exhaustion)
70kgs (total) x 8 reps to failure + 2 forced reps, then one drop set with 40kgs (total) to failure (4 second static hold in the stretched position)

Hammer Incline Press
140kgs x 5 reps to failure + 2 forced reps and 2 superslow negatives

Seated D-B Lateral Raises (Pre-exhaustion)
30kgs x 11 reps to failure + 2 half reps and 4 partials to failure

Smith Machine Shoulder Press
85kgs x 7 reps to failure + 2 forced reps

Cable Triceps Press-downs
stack x 12 reps to failure + 3 forced reps with superslow negatives

Another really good workout, was completed in 16 minutes, Chest, shoulder and triceps were toast, was up on everything.


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Wed Sep 25, 2013 3:18 pm 
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Manatee

Joined: Wed May 22, 2013 5:03 pm
Posts: 488
23-9-13

Back - Biceps

1. Machine Pullover **
97.5kgs x 7 reps to failure + 2 forced reps with increased resistance superslow negatives

2. Seated Chest Supported Row Machine*
105kgs x 6 reps to failure + 2 forced reps + Drop set with 80kgs to failure

3. D-B Shrugs
95kgs (total) x 15 reps to failure

4. Biceps Machine
67.5kgs x 7 reps to failure + 2 forced reps with increased resistance superslow negatives

5. Weighted Back Extension*
BW + 20kgs x static hold to failure

**two warm-ups sets
* one warm-up set

Very happy with how my training and diet is going at the moment, am going up in weight and reps on every workout, I've decided to keep working with my trainer ongoing. Since beginning training with John, my recovery from workout to workout is better, I've more bounce in my step, am sleeping/resting better, and my lower back has been feeling pretty good as well. Legs on Friday, yeepee, my favorite...not :vom:


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Wed Sep 25, 2013 3:19 pm 
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Manatee

Joined: Wed May 22, 2013 5:03 pm
Posts: 488
23-9-13

Back - Biceps

1. Machine Pullover **
97.5kgs x 7 reps to failure + 2 forced reps with increased resistance superslow negatives

2. Seated Chest Supported Row Machine*
105kgs x 6 reps to failure + 2 forced reps + Drop set with 80kgs to failure

3. D-B Shrugs
95kgs (total) x 15 reps to failure

4. Biceps Machine
67.5kgs x 7 reps to failure + 2 forced reps with increased resistance superslow negatives

5. Weighted Back Extension*
BW + 20kgs x static hold to failure

**two warm-ups sets
* one warm-up set

Very happy with how my training and diet is going at the moment, am going up in weight and reps on every workout, I've decided to keep working with my trainer ongoing. Since beginning training with John, my recovery from workout to workout is better, I've more bounce in my step, am sleeping/resting better, and my lower back has been feeling pretty good as well. Legs on Friday, yeepee, my favorite...not :vom:


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Sat Sep 28, 2013 4:02 pm 
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Manatee

Joined: Wed May 22, 2013 5:03 pm
Posts: 488
27-9-13

Legs

(warm-up) - seated leg press x 2 light/medium sets

1. Leg Extension
110kgs x 8 reps to failure + 2 forced reps

2. Seated Leg Press
180kgs x 17 reps to failure + 5 rest pause reps

3. Standing Leg Curl
37.5kgs x 10 reps to failure + 2 forced reps

4. Seated Leg Curl
80kgs x 9 reps to failure + static hold to failure

5. Standing Calf Raise
100kgs x 12 reps to failure + 2 forced reps + static hold to failure

Up weight and reps, thought i was going to be sick as the leg extension/press was supersetted, didn't half get ma heart rate up lol...
Hopefully the DOMS isnt as bad this time, it took 5 days for the DOMS to subside after the last leg workout.

Oh well, 4 days until next workout...


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Tue Oct 01, 2013 2:15 pm 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1288
Location: wales
just looked back through your journal Rob, interesting stuff :)

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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Tue Oct 01, 2013 4:14 pm 
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Manatee

Joined: Wed May 22, 2013 5:03 pm
Posts: 488
mrbear666 wrote:
just looked back through your journal Rob, interesting stuff :)


Yes mate, there's no swinging weights around several days a week in my training, it aint sexy, but its effective and time efficient.


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Tue Oct 01, 2013 4:32 pm 
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Manatee

Joined: Wed May 22, 2013 5:03 pm
Posts: 488
Today's workout with my trainer John was by far my favorite, as he allowed me to incorporate my fav techniques...

1. Incline D-B Flye
75kgs total x 8 reps to failure + 3 forced reps

2. Chest Press Machine
140kgs x static holds to failure

3. Seated D-B Lateral Raises
30kgs total x 12 reps to failure + 2 forced reps and several partials to failure

4. Shoulder Press Machine
85kgs x negative only reps to failure

5. Rope Press-down
12/15 plates x 11 reps to failure + 2 forced reps

6. One arm Rope Pressdown
8/15 plates x static hold to failure

Going to be using more static holds and negative only movements in future workouts, such techniques give you the most bang for your buck when it comes to stimulating growth. There also a great way of working around niggling injuries:)

Next workout on Friday - Back and Biceps

Eating wise, i've went back to having more carbs in my diet, but IFing again (8 hour feeding window)


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Fri Oct 04, 2013 4:59 pm 
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Manatee

Joined: Wed May 22, 2013 5:03 pm
Posts: 488
Pull day...

1. Pullover machine - 102.5kgs x 6 reps to failure + 2 forced reps
2. Pullowns - 110kgs x 5 reps to failure + 2 forced reps + 10 second rest then static hold to failure
3. Rear Delt Machine - 75Kgs x static hold to failure + drop set to failure
4. D-B Shrugs - 100kgs x 14 reps to failure
5. Biceps Curl Machine - 75kgs x static hold to failure + drop set to failure
6. Weighted Back Extension - BW + 20kgs x static hold to failure

Despite being up on most lifts tonight's workout, i feel i should have left it for another day or two, feeling bit tired from working long hours this week, oh well, i'll take a good 4-5 days off before the next workout.


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Sun Oct 06, 2013 10:09 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
I just ordered Mike's HIT DVD as well as a couple of others, should be interesting to watch. Just been watching all of the outtakes and extras on YouTube, tragic how sick he had became at the time of filming.

Keep up the good work in here Rob, hope you had a great weekend MF.

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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Mon Oct 07, 2013 6:25 am 
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Manatee

Joined: Wed May 22, 2013 5:03 pm
Posts: 488
Hey MF,

Good video...

Indeed, Mike had allowed himself to go down hill for some time, it was sad to watch, still, he hadn't lost his passion for the theory..or his dry sense of humor:)

I believe Mike and Ray's father passed away early in his late thirties from heart issues, so that may have something to do with the bothers early deaths, but Mike of course hadn't been training himself for some time, moreover, he'd become a chain smoker and i believe was partial to a wee drop of Bourbon, Ray had also been suffering with health issues, a muscle wasting illness i believe, but i think the shock of losing his bother was too much, and he passed away just 2 days after Mikes passing.

Moving forward...Their names, legacy's and contributions in the field will live on for a very long time to come:)

Best
Rob


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