Jump to content

Rob's High Intensity Training Log


Recommended Posts

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.

Link to comment
Share on other sites

  • Replies 509
  • Created
  • Last Reply

Top Posters In This Topic

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).

Link to comment
Share on other sites

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:)

Link to comment
Share on other sites

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.

Link to comment
Share on other sites

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

Link to comment
Share on other sites

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.

Link to comment
Share on other sites

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.

Link to comment
Share on other sites

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.

Link to comment
Share on other sites

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.

Link to comment
Share on other sites

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!

Link to comment
Share on other sites

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.

Link to comment
Share on other sites

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

Link to comment
Share on other sites

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

Link to comment
Share on other sites

no probs!! yeh all good here thanks, just started upping my calories a bit and still lifting heavy (as i can anyway)! i dont really do christmas so no shopping etc for me but am looking forward to eating and sitting around! how about you mate, will you train around christmas time or have a bit of a break?

 

mike

Link to comment
Share on other sites

no probs!! yeh all good here thanks, just started upping my calories a bit and still lifting heavy (as i can anyway)! i dont really do christmas so no shopping etc for me but am looking forward to eating and sitting around! how about you mate, will you train around christmas time or have a bit of a break?

 

mike

 

Sounds good mate, will be nice to get the feet up for a day, maybe i'll watch the wizard of oz again lol. Yes mate, its business as usually over the hols for me, if the gyms open and i'm ready to hit it, i will:)

Link to comment
Share on other sites

  • 2 weeks later...

Quick update,

 

I've now training almost exclusivity in cluster/block set fashion (rest pause), 10-20 second bouts of activity, followed by 10-20 second rest pauses, i finding am better able to produce a deeper level of fatigue within a given muscle better than the traditional one set to failure associated with H.I.T.

 

Within each cluster/block i'm integrating different hypertrophy specific techniques (1 1/2 reps, zone training, tri-angular training, occlusion etc) to produce a different effect on the given muscle. My workouts are just as brief, however they are more dense, how much i lift is now fully in the back seat (albeit still of importance).

Link to comment
Share on other sites

  • 2 weeks later...

Please sign in to comment

You will be able to leave a comment after signing in



Sign In Now
 Share




×
×
  • Create New...