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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Sat Nov 16, 2013 10:42 am 
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Elephant
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Location: wales
alright big Rob hows things? sorry to clog up your journal but i did some static holds today like we were talking about, just wanted to ask you where about in the range of motion it should be done? i guessed in the contracted position and thats where i did it , worked really well on the pec deck and so on............i suppose thats because you cant lock out as such? anyway, hope all is good over the water!

mike

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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Sun Nov 17, 2013 3:13 pm 
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Gorilla

Joined: Wed May 22, 2013 5:03 pm
Posts: 512
Hi Mike,

Sorry for the late response mate, been really busy this weekend...

Yes, hold in the resistance in the fully contracted position, in this position one can achieve a truly maximal contraction of the muscle, were all available fibers are brought into play, so with this being true, it only stands to reason that moving into or out of the fully contracted position only represents a diminishing in muscle fiber recruitment.


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Mon Nov 18, 2013 10:04 am 
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Gorilla

Joined: Wed May 22, 2013 5:03 pm
Posts: 512
Today's workout...

1. Seated Leg Press (j-rep thirds, bottom 3rd first, then middle 3rd, then top 3rd)
120kgs x 10 reps per 3rd
140kgs x 10 reps per 3rd
160kgs x 10 reps per 3rd

2. Static Squat (with dipping belt)
4 x 10 second holds, with 10 second rest pauses between each hold

3. Lying Leg Curl (j-rep halves, top contracted half first, then bottom half)
50kgs x 10 reps per half
60kgs x 10 reps per half

The plan was to perform a full body workout, but if i had have preformed another set me think's i would have passed out. My legs felt like cement had been poured into them, had to hobble outside the gym for some air...for 20 minutes lol. Whats amazing is, i used a lot less weight than what i would if preforming traditional full range repetitions, yet the j-rep partials produced a much greater level of congestion and fatigue within the muscles, they also allow one set of fibers to be fatigued before shifting to the next set. Great technique for optimizing one's development, without overloading the CNS and joints.


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Tue Nov 19, 2013 6:25 am 
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Gorilla

Joined: Wed May 22, 2013 5:03 pm
Posts: 512
Every individual section of my legs are sore today, and they still appear to look full from yesterdays j-reps workout, guess that's the difference between the superficial pump you get from traditionally performed full ROM reps vs the deep level of congestion that very quickly build's up with J-Reps/zone training. Two different experience's altogether.


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Sat Nov 23, 2013 5:23 pm 
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Gorilla

Joined: Wed May 22, 2013 5:03 pm
Posts: 512
23-11-13

Home Chest / Shoulders / Triceps
1. J-Rep Flat D-B Flye/Press (bottom half flyes, top half press)
40 kgs x 8 reps per half
50 kgs x 8 reps per half
60 kgs x 8 reps per half

2. J-Rep Dips (bottom half first, then top half)
BW x 2 sets of 8 reps per half

3. D-B Lateral Raise
20kgs x 8 reps
25kgs x 8 reps
25kgs x 8 reps

4. J Rep Triceps Press-down (top half first, then bottom half)
30kgs x 10 reps per half
35kgs x 10 reps per half
40kgs x 10 reps per half

23-11-13

Home Back / Rear delts / Biceps
1. J-Rep Pull-downs (bottom half first using underhand grip, then top half using wide overhand grip)
60kgs x 8 reps per half
70kgs x 8 reps per half
75kgs x 8 reps per half

2. Yates Barbell Row
60kgs x 8 reps
80Kgs x 8 reps

3. Bent Over D-B Laterals
30kgs x 2 sets of 10 reps

4. Barbell Drag Curls
30kgs x 8 reps
35kgs x 2 sets of 8 reps

5. Prone Hypers
BW + 20kgs x 2 sets of 12 reps

Workouts were fast paced and completed with 25 minutes...

Was too cold to go to the gym this weather, so just trained at home, considering training at home over the winter. Might also give the Brain Johnston idea of training 3 days in a row followed by 4 days rest another, though, i say that certain reservations. If i do, i'll switch to this split...

W/O A - Back/Chest (in that order)
W/O B - Legs
W/O C - Arms/Shoulders (in that order)

Might also dismantle my pulldown/cable row machine and go with free weight and bodyweight movements only, not to mention, the pulldown is taking up too much room.


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Mon Nov 25, 2013 12:13 pm 
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Gorilla

Joined: Wed May 22, 2013 5:03 pm
Posts: 512
So much for training at home, my wife came home yesterday with gloves and hat for me, she said there's no way your paying for a gym membership and training at home (that was me told lol).

So hit the gym today for a leg workout, which was J-Rep Seated Leg Press, Static squats, J-Rep Lying Leg Curl and J-Rep Standing Calf Raises. Brutal!


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Wed Nov 27, 2013 7:30 pm 
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Gorilla

Joined: Wed May 22, 2013 5:03 pm
Posts: 512
Upper Body workout tonight....

1. Underhand Grip Sternum Chins (cluster sets)
2. Hammer Incline Press ( 1 1/4 reps)
3. Chest Supported Row (1 1/4 reps
4. Dips (cluster sets)
5. Machine Lateral Raises (1 1/4 reps)
6. Rear Delt Machine ( 1 1/4 reps)

Some time next year i plan on filming a few of my workouts, for a couple of reason's, firstly so that i can look at my form, make sure there's good control with smooth turnarounds, and secondly, it'll hopefully visually explain the techniques and training method i use.


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Thu Nov 28, 2013 1:06 am 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3842
Location: Christchurch, New Zealand.
Rob, thanks for your message. It has been taken care of, sorry you had to be on the receiving end of something like that.

I hope you do continue to stick around on here and post, I'm sure I'm not the only one that reads what you write and keep tabs on your training. All the best MF.

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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Thu Nov 28, 2013 3:12 am 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
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Location: wales
definitely do some filming mate that would be cool! hope all is good over there!

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“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Thu Nov 28, 2013 3:52 am 
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Batman
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Posts: 1494
Location: Isle of Wight, England
mrbear666 wrote:
definitely do some filming mate that would be cool! hope all is good over there!

+1
I would love to see some film too man!

Would be cool to see a lot more vids on the forum! I'll do some next week :D

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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Thu Nov 28, 2013 4:12 am 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3842
Location: Christchurch, New Zealand.
Looks like people want your videos... just maybe not the type where you lose your clothes lol.

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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Thu Nov 28, 2013 2:24 pm 
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Gorilla

Joined: Wed May 22, 2013 5:03 pm
Posts: 512
Hi guys,

Just want to say thank you for the kind messages that were sent to me after yesterday, much appreciated guys...

I've given it some thought and have decided not to leave the forum, it will take more than a few emotionally driven personal attacks to get the better of me. I have decided to post less, however i will be back. There are many superb natural athletes here, both competitive and non-competitive, its a pleasure to converse.

On a personal note, the reason why i don't posted pictures of myself is because i simply don't feel comfortable with posting pictures of myself over the world wide web. That being said, given the nature of what we're doing, i will indeed get some training video's made at some stage next year.

Something else i would like to share - i have been encouraged to compete a few times over the years, however that type of exhibition is not for me. Secondly the kidney specialist i see every 6 months explained to me that going to those extremes (in terms of severally low BF levels, and dehydration) would put my kidney health a serious risk. (i have just one normal functioning kidney). For me its simply not worth it.

I do this for the wonderful endeavor that it is in and off itself, for health and longevity, and for the challenge, and the fact that i still train the way i do even after/while suffering with several serious health issues is much greater to me than some trophy.

i'll been taking a wee break from posting for a while, so if i dont post again before xmas, have a happy holiday...

best
rob


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Tue Dec 03, 2013 6:12 pm 
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Gorilla

Joined: Wed May 22, 2013 5:03 pm
Posts: 512
Trained the last 3 days in a row

Tonight's J-Rep Arm workout tonight...

Top half Cable Curls / Bottom half BB Curls
3 sets of 10/10

Stretched half Overhead Triceps Extension / Contracted Half Triceps Press-Down
3 sets of 10/10

Full Range Underhand Chin Supersetted with Dips
3 sets of 8-10 reps per movement

Behing Back BB Wrist Curls Supersetted with D-B Hammer Curls
2 sets each


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Wed Dec 04, 2013 3:34 pm 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1288
Location: wales
good too see you post again pal! :D

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“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Wed Dec 04, 2013 3:34 pm 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1288
Location: wales
good too see you post again pal! :D

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"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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