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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Fri May 02, 2014 5:13 pm 
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Gorilla

Joined: Wed May 22, 2013 5:03 pm
Posts: 509
Tonight's workout...

1. Seated Leg Press (Negative only)
2. Underhand Chin (Negative only)
3. Parallel Bar Dips (Negative only)
4. Pec Deck Flye (Negative accentuated, 2 second positive, 6-8 second negative)
5. Kettlebell Upright Row
6. Calf Press (5 second hold in the contracted position)
7. Static Crunch (Preformed on a pulldown)

OK workout, the negatives on the first 3 movements were 10 seconds per rep....

Been looking for a better shoulder movement for a while, but a friend told me to give kettlebell upright rows a go, they felt great, the weight distribution of the kettlebells made a big difference, completely different feel to the movement and absolutely no shoulder discomfort (compared with the BB or D-B).


Last edited by HIT Rob on Fri May 09, 2014 7:27 am, edited 1 time in total.

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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Sat May 03, 2014 5:46 am 
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Batman
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Location: Isle of Wight, England
HIT Rob wrote:

Been looking for a better shoulder movement for a while, but a friend told me to give kettlebell upright rows a go, they felt great, the weight distribution of the kettlebells made a big difference, completely different feel to the movement and absolutely no shoulder discomfort (compared with the BB or D-B).


Hmmmm good idea, I've been using barbell uprights for shoulders and it isn't comfortable on my wrists, shoulders or elbows ahha.

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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Mon May 05, 2014 8:09 am 
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Gorilla

Joined: Wed May 22, 2013 5:03 pm
Posts: 509
vegan_rossco wrote:
HIT Rob wrote:

Been looking for a better shoulder movement for a while, but a friend told me to give kettlebell upright rows a go, they felt great, the weight distribution of the kettlebells made a big difference, completely different feel to the movement and absolutely no shoulder discomfort (compared with the BB or D-B).


Hmmmm good idea, I've been using barbell uprights for shoulders and it isn't comfortable on my wrists, shoulders or elbows ahha.



Hey Ross,

For years I've been looking for a better movement for the shoulder complex, upright rows and high pulls with the barbell or dumbbells (using different grips) irritates my shoulder joints, and with overhead presses, i feel the triceps give out before the delt's do. That being said, i don't feel an overhead press is necessary as the frontal delts get sufficient stimulation from movements such as Dips and Incline/Chest Presses. I like lateral raises (machine, cable or D-B), however because of the disadvantaged leverage, progress is very slow on them. Moreover my on the D-B and cable version my forearm extensor muscles give out before my delts do.

But a friend recommend this, Kettlebell high pulls (btw, this is the friend)...
https://www.youtube.com/watch?v=Xrewa_0zyDw

Because of how the resistance is distributed, i felt no joint discomfort and all the stress in the shoulder complex and traps. I first tried the movement with a D-B, buts its no were near as good as the KB.


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Mon May 05, 2014 8:36 am 
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Batman
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Location: Isle of Wight, England
Wow that's cool! I could use my weight plates to do these (they have hollowed out handles) and it would have the same effect, I suppose you would have to worry about your back getting jarred up dong them though.

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klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
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viewtopic.php?f=24&t=29098
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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Mon May 05, 2014 8:52 am 
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Gorilla

Joined: Wed May 22, 2013 5:03 pm
Posts: 509
Yeah mate, gotta be careful, its an explosive movement, though i try not to swing the KB just as much. Weight plates might well work as well.


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Wed May 14, 2014 1:53 pm 
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Gorilla

Joined: Wed May 22, 2013 5:03 pm
Posts: 509
This afternoons workout...

1. Underhand chins - negative only
2. Dips - negative only
3. Pec deck flye machine - timed static contraction
4. Kettlebell high pulls
supersetted with
5. Shoulder press machine - negative only
6. Unilateral D-B curl - negative only

Exhausting workout, really fatigued, however, my strength has went up in leaps and bounds since putting the emphasis on the negative portion of the rep, my arms are up a half inch:)) (now 17"flexed) Not massive by any means, but still, not bad for a stroke victim, with 3 herniated discs, a doggy kidney and an irregular heart beat lol...


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Thu May 22, 2014 5:04 pm 
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Gorilla

Joined: Wed May 22, 2013 5:03 pm
Posts: 509
18-5-14
Timed static contraction training
1. Seated Leg press
2. Underhand Pulldown
3. Chest Press Machine

22-5-14
TSC training
1. Chest supported Row
2. Shoulder press machine
3. Seated Leg Curl
4. Leg Extension

Lower back has flared up badly this last week or so, had to really up my meds, so training wise, I've been using a static zero movement protocol to keep the major muscles groups stimulated. On the compound movements i held the resistance in the position of maximum motor arm, and in the full contracted position on the isolation movements. I went with just one static hold to failure per movement (lasting roughly 50-70 seconds).


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Sun Jun 08, 2014 1:26 pm 
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Gorilla

Joined: Wed May 22, 2013 5:03 pm
Posts: 509
1-6-1
Chest / Triceps workout
1. Pec Deck Flye - one set to failure + static hold to failure
2. D-B Lateral Raise - one set to failure + 3 half reps
3. Lying EZ-Bar Triceps Extension - one set to failure
4. Triceps Rope Press-down - one set to failure + static hold

4-6-14
Back / Biceps workout
1. Stiff Arm Rope Pulldown
immediately follwed by...
2. Underhand Pulldown - one set to failure + static hold to failure
2 minute rest then...
3. BB Shrugs - one set to failure
4. Rear Delt Machine - one set to failure
5. Seated EZ-Bar Curls - one set to failure

8-6-14
Leg workout
Tri-set
1. Lying Leg Curl (J-Reps) - one set to failure
immediately followed by...
2. Leg Extension (J-Reps) - one set to failure
immediately followed by...
3. Static Hip Belt Squat - static hold to failure
two minute rest then...
4. Standing Cable Calf Raise - one set to failure
5. Static Crunch (on the pull-down machine)

Lower back has been a bit better than it was, but my doc has referred me to see a orthopedic to see if i would benefit from more drastic treatment (possibly surgery). Training wise, I've had to drop all upper body chest and shoulder pressing movements, they seem to be irritating my left elbow as i go through the mid point of the rep. Not to worry, there's always a way to work around these things:)


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Tue Jun 17, 2014 9:04 pm 
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Gorilla

Joined: Wed May 22, 2013 5:03 pm
Posts: 509
Well i cancelled my gym membership last week, from now on its just home gym training. Cant be bothered with packed out gyms anymore, push comes to shove i'll head down for the odd leg workout and just pay as i go.

I also started following the dietary advice from Dr Darden's (a HIT pioneer and researcher) new book "the bodyfat breakthrough" http://www.bodyfatbreakthrough.com/body ... ough/index, i got in touch with him recently, he recommend i consume a mere 1900 calories daily, he also recommend zero aerobic activity during this period. His research over the last 30 years has certainly debunked the myth that you can't lose more than 2lbs of fat per week.

So i've started to do the things i said i'd never do, ie counting calories, weighing food, and taking fortnightly bodyfat and bodypart measurements, its actually not that bad:))

Anyho, Saturdays workout was Back & Chest...
1. Underhand Pulldown (1 1/4 reps)
2. Flat D-B Bench Press (J-Rep halves)
3. Seated Cable Row
4. Incline D-B Power Flye (1 1/4 reps)
5. Stiff Arm Pulldown
*All for one set to failure respectively...

Tonight was legs...
1. Lying Leg Curl (J-Rep halves)
2. Leg Extension (J-Reps halves)
3. Static Hip Belt Squat
4. Standing Hip Belt Cable Calf Raise (5 mini cluster sets)
5. Static Cable Crunch (3 static cluster sets)
*All for one set to failure respectively
** First 3 movements were in tri-set fashion


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Mon Jun 30, 2014 11:11 am 
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Gorilla

Joined: Wed May 22, 2013 5:03 pm
Posts: 509
Been really enjoying training at home this weather,

Last few workouts...

Upper Body A (Chest & Back Focus)
1. Incline D-B Power Flye **
2. Underhand Pulldown
3. Flat Bench D-B Press
4. Seated Cable Row

Lower Body A (quad focus)
1. Bulgarian Split Squats **
2. BB Front Squats
3. Donkey Cable Calf Raise
4. Flat Bench Leg Raises

Upper Body B (Shoulders & Arms focus)
1. Shoulder Width Grip Upright Row **
2. Standing Military Press
3. BB Curl
4. Lying Triceps Pullover/press

Lower Body B (Hamstring focus)
1. GHR **
2. Trap Bar Deadlift
3. Seated Calf Raise
4. Flat Bench Leg Raises

** Pre-exhaustion movement

Diet also been going well, getting 1900-2100 calories daily, down 6lbs of the last 2 weeks:)) g


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Thu Jul 03, 2014 4:44 am 
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Gorilla

Joined: Wed May 22, 2013 5:03 pm
Posts: 509
Just got back from my doc's, since bringing omega 3 enriched eggs, some whole dairy products and fish back into my diet a few months back, low and behold my test levels are back at a good level, my good cholesterol has improved and my bad cholesterol is now near perfect. My doc's advice was "just keep doing what your doing". Well happy:)

On a side note - fuck Ancel Keyes and his bullshit lies and demonetization of saturated fat!!


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Fri Jul 04, 2014 3:15 pm 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1288
Location: wales
Hey Rob, long time no speak......... glad to hear things are going well at the moment!


mike

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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Tue Jul 08, 2014 1:50 pm 
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Gorilla

Joined: Wed May 22, 2013 5:03 pm
Posts: 509
mrbear666 wrote:
Hey Rob, long time no speak......... glad to hear things are going well at the moment!


mike


Hey Mike,

Sorry for the late reply, been working round the clock this weather :(

How's you mate? and hows the vallys :D


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Mon Jul 14, 2014 4:55 pm 
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Gorilla

Joined: Wed May 22, 2013 5:03 pm
Posts: 509
Back to basics...

Focusing purely on abbreviated / consolidated maximum intensity workouts again, no more low stress "pump" techniques, the only isolation exercises will be an ab or calf movement at the end of each movement. I'm also going back to using partial reps, from a deadstart position (can really feel the muscle fibers shift up threw the gears with deadstarts). The weakest range of motion / positions of disadvantaged leverage have not been kind to me over the years, moreover a "full range of motion" limits the amount of weight one can truly contract against, and thus reduces the intensity of the workout. Partials and statics for me are here to stay:)

6-7-14
Upper Body
1. Underhand Pulldown (with 2 second static hold in the contracted position)
60kgs x 5 reps
70kgs x 5 reps
95kgs x 5 reps
2. Smith Machine Deadstart shoulder width grip Bench Press (top 1/3 of the movement only)
90kgs x 5 reps
120kgs x 5 reps
155kgs x 5 reps
3. Kneeling Cable Rope Crunch
45kgs x 2 sets of 12 reps
** No direct shoulder or arm work as they receive sufficient stimulation from the pulldown and shoulder width grip bench press:)

13-7-14
1. Partial Stiff Legged DL
80kgs x 5 reps
100kgs x 5 reps
120kgs x 5 reps
2. Deadstart Leg Press (top 1/2 of the movement only)
300kgs x 10 reps
350kgs x 10 reps
400kgs x 8 reps
3. Seated Calf Press
60kgs x 10 reps
80kgs x 10 reps
**Have a 40 mile commute to get to the pay as you go gym for this workout, its the only gym i can find close enough with a heavy duty plate loaded leg press machine, still, its only once a fortnight:)


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Wed Jul 16, 2014 10:42 am 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1288
Location: wales
hey Rob dead starts sound good, are they mainly suited to just pressing movements in your opinion or can you use them with other exercises too?

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