Rob's High Intensity Training Log

[mrbear666]

try myprotein.co.uk too Rob, im pretty sure they would ship to you, they have a few kinds of vegan protein including pea, rice, soy, hemp etc......


mike

[HIT Rob]

try myprotein.co.uk too Rob, im pretty sure they would ship to you, they have a few kinds of vegan protein including pea, rice, soy, hemp etc......


mike

Mate, that's great, thank you, will have a good nosy.

Cheers Rob

[HIT Rob]

Just back from the gym...

Leg day:(

Warm-up - 2 sets of Seated Leg Press

Tri-set
1. Lying leg curl
70kgs x 21's - 7 (contracted half), 7 (stretched half), and 6 full ranges reps to failure
2. Leg Extension (static hold)
130kgs x 36 seconds to static failure
3. Seated Leg Press
250kgs x 12 reps to failure

0ne minute rest, then..

4. Standing Calf Raise
110kgs x 14 reps to failure + 3 forced reps

That's all she wrote, the tri set for the thighs was something else to say the least:)

Post workout meal - chick pea's, whole grain rice, and vegetable's - clean, clean, clean

[HIT Rob]

Hit chest - shoulders and triceps tonight...

Went as follows...

Chest
1. Incline D-B Flyes
80kgs (total) x 6 reps + 2 forced reps to failure
immediately followed by...
2. Hammer Chest Press
150kgs x 2 reps + 2 forced reps to failure

one minute rest, then...

Shoulders
3. Machine Lateral Raise
90kgs x static hold to failure (23 seconds)
immediately followed by...
4. Smith Machine Shoulder Press
90kgs x 5 reps to failure + 2 forced reps

one minute rest, then...

Triceps
5. Triceps Press-down
Stack + 20kgs x 11 reps to failure
immediately followed by...
6. Machine Chest Press
150kgs x static hold to failure (20 seconds)

Including a couple warm-up sets, then workout was completed in just over 14 minutes. Me muscles are toast!!

[vegan_rossco]

try myprotein.co.uk too Rob, im pretty sure they would ship to you, they have a few kinds of vegan protein including pea, rice, soy, hemp etc......


mike

+1! I would suggest you don't click the option where they email you what offers are on though.. You get at least 1 email every single day and they're almost always offers on whey protein..

[HIT Rob]

Hey Ross,

Thanks mate, nothing worse lol, got some soy protein, gonna give that a whirl.

[HIT Rob]

Back & Biceps workout today

1. Underhand Chins
BW - 15kgs of assistance x 7 reps + one static hold to failure

2. One Arm D-B Row
50kgs x 10 reps + 2 half reps to failure

3. Biceps Machine
85kgs x static hold to failure

That's all she wrote, a mere 9 minute workout. My trainer was unable to make today's workout, so i reduced the volume of the workout. I plan on using just 3-4 set workouts again, this seems to be my optimal, these 5-6 sets workouts I've been performing of late is not producing additional gains, if anything there just digging a deeper hole into my recovery. MM said volume was a negative factor, by jove he was right.

[HIT Rob]

31-10-13

Leg Workout...

1 Leg Extension
140kgs x rest pause static holds to failure
immediately followed by...
2. Seated Alternate Iso Leg Press machine (plate loaded)
120kgs per leg x 10 reps per leg to failure

3. Lying Leg Curl
70kgs x 21s - 7 reps (contracted half), 7 reps (bottom half), and then 8 reps full range to failure

4. Standing Calf Raise
120kgs x rest pause static holds to failure

4-11-13

Chest - Shoulders - Triceps

1. Incline D-B Flyes
80kgs x 7 reps to failure
immediately followed by...
2. Hammer Chest Press
150kgs x 2 reps to failure

3. Machine Lateral Raise
90kgs x rest pause static holds to failure

4. Triceps Press-down
Stack +20kgs x 13 reps to failure

Due to being more tired from working longer hours this weather, me and my trainer both agreed it was best for me to stop at failure, as well as that, we've reduced my volume a little too.

[HIT Rob]

Yesterday was a fasting day, so today i scaffed...

Breaky
Large bowl of oats, 2 banana's, protein shake with coconut oil

Lunchkens
3 burrito's filled with mixed bean's and avocado salad (with hemp seed oil) + a tub of blueberries

Mid afternnonish
home made almond butter on 4 rice crackers, and 2 pears

Din Din's
Indian chickpea & vegetable curry, with coconut milk, on a bed of brown rice. (thank you Jamie Oliver:)

[mrbear666]

31-10-13

Leg Workout...

1 Leg Extension
140kgs x rest pause static holds to failure
immediately followed by...
2. Seated Alternate Iso Leg Press machine (plate loaded)
120kgs per leg x 10 reps per leg to failure

3. Lying Leg Curl
70kgs x 21s - 7 reps (contracted half), 7 reps (bottom half), and then 8 reps full range to failure

4. Standing Calf Raise
120kgs x rest pause static holds to failure

4-11-13

Chest - Shoulders - Triceps

1. Incline D-B Flyes
80kgs x 7 reps to failure
immediately followed by...
2. Hammer Chest Press
150kgs x 2 reps to failure

3. Machine Lateral Raise
90kgs x rest pause static holds to failure

4. Triceps Press-down
Stack +20kgs x 13 reps to failure

Due to being more tired from working longer hours this weather, me and my trainer both agreed it was best for me to stop at failure, as well as that, we've reduced my volume a little too.

140kg leg extension static holds, and the stack and more on pressdowns!!!!! and people say HIT doesnt work

[HIT Rob]

LOL, not bad for a stoke victim with a dodgy kidney, irregular heart beat and herniated disc's:))

Strength has been up in leaps and bounds this last several weeks, managing the volume and frequency of the workouts is key, however most that try H.I.T either don't know how to do this or are ignorant to the fact and their progress grinds to a halt, and then of course they deem that H.I.T doesn't work.

[HIT Rob]

Fancied a bit of full body training...

Tonight's workout

1. Seated Alternate Iso Leg Press
130kgs per leg x 9 reps per leg to failure

2. Underhand Pulldown
100kgs x 5 reps + 2 forced reps to failure

3. Hammer Chest Press
140kgs x 4 reps + 2 forced reps to failure

4. Chest Supported Row
120kgs x 7 reps + 2 forced reps

5. Smith Machine Shoulder Press
90kgs x 6 reps + 2 forced reps reps to failure

BBS big 5 workout, forgot how good full body training can be:) Trainer has suggested compound only movements one workout, isolation only the next (with a higher volume of movements).

[vegan_rossco]

That's some big weight you're slinging around there rob

[HIT Rob]

Hi Ross,

Starting to reach the upper limits of my strength capacity, having a good trainer ta push me has really helped with my progress.

As i mentioned to Mike the other day, When you manage the intensity, volume and frequency of your training well, progress happens in leaps and bounds:)

[HIT Rob]

Tonight's workouts was...

1. Seated Leg Presses (1 1/4 reps) 220kgs
2. Underhand Pulldown (1 1/4 reps) 80kgs
3. Hammer Chest Presses (1 1/4 reps) 115kgs
4. One Arm D-B Row (1 1/4 reps) 40kgs
5. Seated D-B Press (1 1/4 reps) 2 x 32.5kgs

each set was taken to failure...

The 1 1/4 method produced an a much greater level of congestion within the muscles, fairly low stress workout aswell, as lesser resistance was require. Next workout i might go with 3-5 reps cluster sets.