Rob's High Intensity Training Log

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Mini Forklift Ⓥ
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Re: Rob's High Intensity Training Log

#151 Postby Mini Forklift Ⓥ » Tue Jan 28, 2014 2:54 pm

Hahahahaha. I hate Red Bull and don't overly agree with their drinks, but the sports they get behind are definitely awesome to watch !!
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Re: Rob's High Intensity Training Log

#152 Postby HIT Rob » Tue Jan 28, 2014 5:34 pm

lol, I hate that stuff too, one of my work colleges drinks about 6 cans of it day and barely eats anything, he runs around work all day like a banshee on speed, and the smell of that stuff first thing in the morning is even worse...boke. My fav Red Bull event was that guy that dropped from space at a zillion mph, that was something else:)

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Re: Rob's High Intensity Training Log

#153 Postby mrbear666 » Tue Jan 28, 2014 5:51 pm

check out the red bull rampage downhill mountain bike event then if you havent seen it, hardcore to say the least :D
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Re: Rob's High Intensity Training Log

#154 Postby HIT Rob » Sun Feb 02, 2014 7:47 pm

Currently in the process of taking a short layoff due to my lower back playing up last Thursday, i have a constant bad "toothache" like pain in my groin area due to one of the bulging disc's in my lower back pressing on a nerve, unfortunately very little can be done for it, all i can do is try not to irritate it and medicate myself, thankfully its easing. On my return to the gym i'm going to have't to change things from what i'd planned to do, I've been mulling over some idea's for a month or so now anyway, but after also weighing up the risk vs reward, i going to abandon the heavy consolidated training for a slightly different approach.

When i look over some of my old training journals, compound movements have always delivered best results in terms of increased strength and power, but when it comes to hypertrophy, targeted isolation movements, that provide resistance in the fully contracted position, combined with high stress techniques such as static holds and rest pause have (for me) provided superior results. Given my current situation, i'm going to began employing the latter again.

The movements i planning on using....

Chest - Pec Deck Flye Machine
Lats/Rear Delts - Chest Supported Hammer Row Or Incline Bench D-B Row (unfortunately i don't have access to a pullover machine)
Shoulders - Machine or D-B Lateral Raise
Traps - Shrugs
Low Back - Weighted Back Extension
Biceps - Underhand Chin
Triceps - Shoulder Width Grip Chest Press
Legs/Hip - Leg Extension
- Leg Curl
- Thigh Abduction and Adduction
- Calf Presses
Abs - Seated Crunch Machine

I'll continue to use compound movements for Biceps and Triceps (though the range of motion will be limited or Nil), additional curls, press-down's and Extension's have done nothing for my arm development over the years. If i do decided to leg press or static squat, they'll be performing in low stress pre-exhaustion fashion. I'll be performing these movements to how John Little recommends in his Advanced Max Contraction Training Book, ie over a 3 way split.

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Re: Rob's High Intensity Training Log

#155 Postby HIT Rob » Tue Feb 04, 2014 5:13 pm

Back in the gym this afternoon after an 11 day layoff...

Chest / Back

1. Pec Deck Flye - 120kgs x 9 reps to failure
supersetted with...
2. Chest Press Machine - 110kgs x 4 reps to failure + 2 forced reps + 2 negative's
3. Underhand Chins - BW (250lbs) x 3 reps to failure + 2 forced reps
4. Chest Supported Hammer Row - 130kgs x 8 reps to failure + drop set of 100kgs x 8 reps to failure
5. Weighted Back Extension - BW + 20kgs x 2 sets of 10 reps NTF

Really enjoyed today's workout, weights are good and my back feels a lot better. One of my work mates joined the gym today as well, he's a bit of a "cheater" (likes to swing the weight, rather than lift it), but he works hard none the less. No doubt we'll have some more good solid workouts together. In 6-7 days i'll take my next workout...which will be legs:)

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Re: Rob's High Intensity Training Log

#156 Postby HIT Rob » Fri Feb 07, 2014 4:47 pm

Just got a new phone today, so i intend to start recording the odd workout here and there (depending on how busy the gym is), hopefully i'll get a some videos by Easter time. It'll be good to watch my form from another angle.

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Re: Rob's High Intensity Training Log

#157 Postby vegan_rossco » Sat Feb 08, 2014 5:29 am

HIT Rob wrote:Just got a new phone today, so i intend to start recording the odd workout here and there (depending on how busy the gym is), hopefully i'll get a some videos by Easter time. It'll be good to watch my form from another angle.

I'm looking forward to that mate :D
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Re: Rob's High Intensity Training Log

#158 Postby HIT Rob » Sat Feb 08, 2014 5:34 pm

Hey Ross,

Yes mate, i'll try and get something up by Easter. Also, though am in a different gym, am still in touch with Mr N.I John Martini, in the summer i'll try and get a video with him at the gym am at now.

Storms not too bad mate, the mainland must act like a kinda wind breaker lol, lots of flooding through. How ya getten yourself mate?

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Re: Rob's High Intensity Training Log

#159 Postby HIT Rob » Tue Feb 11, 2014 5:07 pm

Took another week off training there, back at it tonight, decided not to use pre-exhaustion and just go with the compounds, as they deliver a much greater metabolic stock, i'll just be careful..

Tonight's workout was...
1. Seated Leg Press stack x 13 reps to failure
2. Seated Leg Curl 75kgs x 11 reps to failure
3. Underhand Chins BW + 20kgs assistance x 8 reps to failure
4. Seated Chest Press 120kgs x 7 reps to failure
5. Hammer Row 130kgs x 10 reps to failure

* Used the rush factor, only enough rest to move from one machine to the next (felt like i was gonna boke a couple of times lol)
* Each movement was performed with super strict form, 2-3 second positive, 2 second hold in the contracted position (on exercises 2 and 3), and then 3-4 second negatives.
* Just went to failure on each movement, no forced reps, negatives etc, didn't feel like i needed any additional set extenders.
* Total workout time was around 10 or 11 minutes (well, the gym was a little busy, or it would have been 8 or 9 minutes)

Next workout will be next Monday or Tuesday

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Re: Rob's High Intensity Training Log

#160 Postby mrbear666 » Wed Feb 12, 2014 1:55 am

good reps for the weights your hefting around there mate! hope all is good with you, i listen to radio nova from dublin most days and it was starting to snow there yesterday hope its not too bad with you!


ps got some of that hemp oil you suggested, good stuff :)

mike
"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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Re: Rob's High Intensity Training Log

#161 Postby HIT Rob » Wed Feb 12, 2014 3:50 pm

Hey buddy,

Weather here is wild, just snowed a wee bit thankfully, but am sitting here by the fire with a big ass mugga tea, oh yeah:)

whats it like in Wales mate? Hope your not out working in that:)

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Re: Rob's High Intensity Training Log

#162 Postby Think_machine » Mon Feb 17, 2014 11:43 am

Now this I look forward to! Do you think j reps are not as effective for someone with regular length limbs? My frame is about average.

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Re: Rob's High Intensity Training Log

#163 Postby HIT Rob » Mon Feb 17, 2014 1:36 pm

Hey Mate,

The same applies to J-Reps, as with them your still using a full range of motion, but your just preforming them in zones/stages. I've personally dropped them from my training (time being) after mulling them over and weighing up the pro's and con's. There's just some facts i cant overlook, the first being that muscle fibers are recruited solely by how much resistance they are forced to contract against, the problem with J-Reps is they force you to use considerable less resistance than your capable of fully contracting against.
The second reason is because i prefer to avoid the weakest range of motion were the potential for injury is greater. Now, this is not to say this technique is without merit, it is, but just not in the why i thought. They can be salted in to a HIT routine as a "low stress" high intensity technique to your program to help manage stress long term.

Hope this helps
Rob

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Re: Rob's High Intensity Training Log

#164 Postby HIT Rob » Thu Feb 20, 2014 2:34 pm

Tonight's workout...

Seated Leg Press
Underhand Chin
Chest Press
Hip Belt Calf Raise
Weighted Back Extension

All for one set to failure....

Don't know how long more i'll be able to post on the forum, i've been doing a lot of thinking, and i'm complicating on going back to consuming animal products, i know this may not go down will with some, however as i mentioned before, i became a vegan for health reasons (not political). After a recent health check, i'm at a point were i (and my doctor) believe my health would benefit from the consumption of some animal products.
Last edited by HIT Rob on Thu Feb 20, 2014 3:54 pm, edited 2 times in total.

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Re: Rob's High Intensity Training Log

#165 Postby vegan_rossco » Thu Feb 20, 2014 3:38 pm

HIT Rob wrote:Tonight's workout...

Seated Leg Press
Underhand Chin
Chest Press
Hip Belt Calf Raise
Weighted Back Extension

All for one set to failure....

Don't know how long more i'll be able to post on the forum, i've been doing a lot of thinking, and i'm complicating on going back to consuming animal products, i know this may not go down will with some, however as i mentioned before, i became a vegan for health reasons (not political). However after a recent health check, i'm at a point were i (and my doctor) believe my health would benefit from the consumption of animal products. Its something i'll have to think long and hard about.

Don't you dare stop posting on here mate! ;) you're too valuable to this little community, eating animal products wouldn't get you banished or anything haha you're part of the furniture bud! Some people on here aren't entirely vegan or even vegetarian so don't sweat it man, I certainly wouldn't think any different of you :) to each his own
klaatu21 wrote:sensai ross, forgive me for doubting you and myself

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viewtopic.php?f=24&t=29098
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