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Rob's High Intensity Training Log

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Early morning workout...

FB / Arm specialisation

1.Leverage leg press

2.Incline DB Curl

Immediately followed by...

3.Negative only underhand chins

4.Power pushdowns

immediately followed by

5.Weighted negative only dips

one set to failure per movement


Post workout protein / fat shake

2 scoops of upgraded bulletproof wheyprotein sourced from grass fed cows

2 raw omega3 enriched egg yolks

300mls of raw milk sourced from grass fed cows

Coconut oil


Pre workout was bulletproof coffee


Yesterdays food

Breakfast - BP coffee

Dinner - Haddock, white rice, brussel sprouts, carrots and lots of grass fed ghee + 2tps of BP MCT oil. (

Bulletproof fasting day, no lunch and breakfast had no protein or carbs, just fat. Feeling great!!

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1. Leverage Leg Press*

2. Weighted Dips*

3. Chest Supported Row**

*One rest pause set to vanilla failure, 5 second rest pause between each rep, allowing for a greater load, and more "just about reps". Works for me being more of a fast twitcher, also less metabolic waste build up.

**One regular set to failure + a static hold to failure.


So after going bulletproof two weeks ago, my bodyweight today was 234lbs (up 2lbs since last weight in), somewhat pissed off by this i had my sis-in-law (who is a PT) measure my BF, amazingly my BF has dropped slightly to 12.8%, a coincidence? I think not...

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Quick update, absolutely dying with the flu this last 3 days, interestingly enough, ive not had the flu for over 13 years, this was the first year I had the flu jab, I got it in October, ill not be getting that again!!


So, trainings had to be put on ice, ill wait until I feel better, then ill take another several days off after that before returning to the gym.


Hope everyones good


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  • 2 weeks later...

Back training this morning after a 2 week layoff due to having a flu, spent the last few days assembling my new plate loaded home gym equipment, got...

-Pec deck flye

-Viking press (love it)

-Heavy duty pulldown / row

-Seated gripper

-Leverge leg press

Also got another few hundred kgs of olympic discs to add to the 250kgs I already had. All told it cost a little over 7k, but Ill never need to look at the inside of a gym again:) Am also looking at getting a plate loaded deadlift/shrug machine, just need to convince the misses...must get her some flowers or something lol.


FB workout this morning...

Viking press

Underhand pulldown

Pec deck flye

BB curl


Leverage LP


Loved the feel of the machines, will most likely return to using a 3 way split.

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Had my youngest nephew over training this evening, hes 15 and 7'1, weighs just over 20st (285lbs with 19% bf (hes arms are 18" lol). He found out id got a new home gym set up and asked If I would train him, he wants to do strongman, well, far be it from me to stand in his way:)

Ive agreed to train him 3 days per week at the moment, to see were his strength, intensity and technique is at (hes been training for 6 months at school) id him preform a full body workout..

Leverage leg press

3 sets of 10 reps - worked up to a very easy 300kgs on the last set

Flat BB Bench Press

3 x 6 reps - worked up to an easy 90kgs on the last set

Trap bar DL

3 x 6 reps - worked up to a very easy 130kgs on the last set

Viking press

3 x 6 reps - worked up to an easy 80kgs on the last set

Palms facing pulldown

2 x 8 reps - workout up to an easy 70kgs on the last set

BB Curls

2 x 8 reps - worked up to an easy 40kgs on the last set


Hes legs are super solid, very very strong and hes really good control, hes grip is also vice like, hands like a bunch of bananas lol. Be interesting to see how far he'll go, but ill be in his corner all the way. His diet is horrible though, it consists of sugar, sugar and more sugar, I told hes mum to get him eating less sugary crap and more good whole foods. On a worrying note, he asked if he should start using "gear", apparently he knows people who well get him them, I of course replied with an instant NO! I told him to be patient, an said "if your hell bent on taking them, thats fine, but give your body grow and develop, youll be surprised at how far youll go naturally, especially as your a genetic freak lol". Hopefylly he'll not go down that road, if he does, some peop.e will be getting payed a visit by me and his dad.


What I may do down the road is take him down to a strongman training yard / gym I know off to let him try out some of the strongman events, theyve plenty of tires, stones, famers walk, pulling harnesses and yoke race equipment. Maybe even haveva crack at it myself:)


Anyho, ill update his progress too, maybe even get some pics of us training at some point next year:)

Edited by HIT Rob
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That is pretty cool training your nephew. I love working out with my soon to be 15 yr. old son. It is a lot of fun.


Hi Kathy,


Yeah he has a behavioural problem and a low attention span (I think its because of the crap his parents let him eat) so hopefully this will give him something positive to put his energy into. Ive told him if hes grades get better over the next term ill pay for his strongman training. Do you have any issues with getting your son to eat properly Kathy?




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7'1" at 15 years of age?!?! Christ man what's in the water over there!?? (I know, it's Scotch).


Glad to see you are doing well otherwise. Strongman sounds like fun dude. Wish I had the space for a tire!


Hey Chris,

Yeah, its all the spuds were brought up on lol. Believe it or not, am the smallest male in my family (6'4), though I never thought id have a 15 yo nephew at 7'1, he was fairly average until about 4 years ago, then this growth spurt happened and has yet to stop lol. Tire flips? Never tried them, but am sure theyed get the old heart rate up:) love the farmers walk and anything grip related...much easier:)


Take it easy


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Workout A

Underhand Pulldown

110kgs x 8 reps to failure + 2 forced reps / superslow negatives

Deadstart Decline BB Bench Press

130kgs x 6 reps to failure + 2 forced reps / superslow negatives

Leverage Leg Press

350kgs x 10 reps to failure + 2 forced reps / superlow neagtives

Seated Grip Machine

80kgs x static hold to failure



Workout B

Viking Press

100kgs x 5 reps to failure + 2 forced reps / superslow negatives

Seated Cable Row

90kgs x 10 reps to failure + drop set with 70kgs to failure

Deadstart BB Squat

140kgs x 8 reps to failure + drop set with 100kgs to failure

Hip Belt Cable Calf Raise

100kgs x 13 reps to failure + 3 partials


Workout C will be a max contraction workout of sorts.


Really happy with the new home gym, instead of getting a leverage deadlift, ive sent off for a seated chest supported row instead.

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  • 4 weeks later...

Happy new year all, hope everyone had a great holiday period:)


Current routine is as "KISS" as it comes, however I have began to use a HIT rest pause method called Doggcrapp, its been around for a while, but id never really tried it until now...and am glad I did, my strength has gone up considerably on every movement:)

Diet is the same, ie bulletproof all the way, minus the meat of course, but pastured eggs, whey and butter sourced from grass fed animals are still on the menu, and apart from a few berries here and there, no fruit. Am also avoiding all nuts, seeds, grains and legumes. Supplement wise, I began to take beta alanine, which am convinced has also play a role in me becoming stronger. Ive been taking in around 4 grams daily.


Last workout...

Leverage leg press

Weighted dips

Chest supported row (overhand for one set to failure, then one arm at a time for one set to failure)

DB lateral raise

BB Curls


As Lee Haney said "stick with the basics, A, B and C, never rewrite the book":)

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Hi Muu,


Yes I use a full body approach, I feel they've a greater metabolic effect. That being said, for the advanced trainee, cycling in and out of splits are good for managing stress. But for the most part, i feel as long as you have a compound lower body movement, a pull, a press and then a couple of isolation / accessory movements your flying:)




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  • 2 weeks later...

Hi Chris,


Sorry for the late reply mate, been working silly hours this weather, back to normal now, hope you also had a great hol period:)


Of late, ive began to really foucs on 3 main movements, namely leverage leg presses, weighted dips and hammer style rows, ill throw in an iso movement or two at the end. I do however like to change the order and how the movements are preformed, for example with the leg press, I may go 3 rep cluster sets one workout, negative accentuated the next, static holds the next etc. I also like to change the frequency, some weeks training three times, sometimes twice, sometimes just once, the body responds will to the randomness.

Diet wise, the only thing different is am eating to optimise size and strength, still bulletproof style. One thing I will say though, the beta alanine supplement I began taking a month or so ago has had a positive effect on my strength, when I preform the same technique on a given movement, am always up:)

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Cheers Kathy:)


Due to strength increases going up in leaps and bounds of late, am finding its taking me longer to recover again from the FB workouts, to reduce oversll stress, am switching back time being to a 3 way split. 3 set workouts - Two compound movements, then one isolation movement.


Last Tuesday...Legs

Leverage Leg Press

Calf Presses



Last Friday...Chest & biceps

Smith Incline Bench

Weighted Dips

BB Curls


Tonight...Triceps & Back

Power Pushdown

One Arm Hammer Style Rows

Underhand Pulldown


One set to failure per movement, each workout lasting only 15 or so minutes. No direct shoulder work, as I feel the shoulders receive sufficient stimulating from the above.


Ill take off a few days and repeat the above...with a few variations of course:)

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29-1-16 (12.30am)


Just got done with a late night leg workout, consisted of leverage leg presses, calf presses and static crunch on a pulldown machine. Diet is going great, getting leaner while consuming overall more calories, the bulletproof diet is indeed anabolic!!! Right now am having my BP coffee first thing (BP ground coffee, grass fed butter, and BP MCToil), 600 calories, all of which coming from fat. Lunch is 40grams a organic whey concentrate (from grass fed, hormone free cows) and frozen berries. Dinner is 4 soft poached eggs (pastured eggs), 6oz of fish, cooked in coconut oil, plus a tone of steamed bulletproof approved vegetables. Supper is another whey shake with one tsp of BP MCT oil and some organic vanillia powder. Love it, no bloating, afternoon slumps and no joint pain!


Since getting my home gym set up, ive been training a few freinds and family members, one of those freinds has been training for 2 years with a high volume and frequency - more is better / too much is never enough appoarch, his chest workout alone consisted of no less than 40 sets and lasted no less than 2 hours. He was a 6 meal a day guy, 4 of which consisted of chicken, rice and veg. Not surprising, he wasnt happy with his progress, he felt for the "amount of work" he was doing he should be seeing more gains. I explained to him about the theroy of high intensity training, I put him on a simple program, 2 high intensity workouts per week lasting a max of 20 mintues, I had him focus of compound movements, with just one isolation movement at the end.

Diet wise, I got him down to just one serving of meat or fish a day, eating less carbs and more fat. Anyway, in six weeks, hes doubled or almost doubled his strength on every lift, moreover, hes went from a muscular bodyweight of 69.6kgs (at a height of 5'6) to muscular bodyweight of 75.2kgs. Witnessing such progress underscores what Mike Mentzer taught me almost 20 years ago, that is, anything you do to make a workout harder, ie more intense, is a step in the right direction! And that, intensity and volume co exist of an inverse ratio:)

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  • 2 weeks later...

Transformation time!!!


My mission...

-1. Maintain lean tissue

-2. Reach single digit bodyfat (currently 18.5%bf / regained several percent over the last few months)


Time frame - before my 38th birthday (June 18th)


Training appoarch...

As any who reads my log will know, am a HIT advocate, however, for the next few months I will be making some changes. Firstly, ill be reducing the stress of my workouts in 3 ways...

1. Using pre exhaustion

2. Using a split routine

3. Implementing high rhythmical / pistion like reps and 5 reps clusters (10 second rest pause between each cluster)


Workout A - Chest / Shoulders / Triceps

1. Pec deck flye 5-6 x 5 rep clusters

supersetted with

2. Chest press machine 3-4 x 5 rep clusters

3. Dips 3-4 x 5 rep clusters

4. DB lateral raise 5-6 x 5 reps clusters

5. One arm cable lateral raises 3-4 x 5 rep clusters

6. Triceps pressdowns 5-6 x 5 rep clusters

7. Overhead triceps DB extension 3-4 x 5 rep clusters

Followed by 40 mintues of meduim intensity cardio


Workout B - Legs

1. Leg extension - 5-6 x 5 rep clusters

supersetted with

2. Leverage leg press - 4-5 x 5 rep clusters

3. Smith machine squat - 3-4 x 5 rep clusters

4. Calf presses - 5-6 x 5 rep clusters

5. Lying leg curl - 5-6 x 5 reps clusters

6. Stiff legged deadlift - 3-4 x 5 rep clusters

Followed by 40 minutes of meduim intensity cardio


Workout C - Back / Biceps

1. Stiff arm pulldown 5-6 x 5 rep clusters

supersetted with

2. Overhand pulldown 3-4 x 5 rep clusters

3. Smith machine bent over row 3-4 x 5 rep clusters

4. Seated DB shrugs - 4-5 x 5 rep cluster sets

5. Cable curl 5-6 x 5 rep cluster sets

6. Preacher curl machine 3-4 x 5 rep cluster sets

7. Weighted back extension 5-6 x 10 rep cluster sets

Followed by 40 minutes of meduim intensity cardio


Aiming for 4-5 workouts per week, with one week off when needed...


Diet wise, im back on a full vegan diet...

Meal one - protein smoothie (one scoop rice protein / one scoop soy protein) - with 2 frozen bananas and flaxseed oil

Meal two - mixed lentils and wild rice

Meal three - protein smoothie, this time with frozen berries

Meal four - mixed lentils and wild rice

meal five - protein smoothie, this time with frozen mango

meal six - mixed bean casserole

meal seven - Rice cakes with almond butter

Supplements, pre workout (creatine, beta alanine, caffeine), omega 3, and b12


Been at this a week now, and all os good, no stomach issues and my joints are loving the lower stress workouts. And yes, yes, there was no miss print, am doing cardio lol, im going to see if it makes a difference for the next month, if not, its gone.

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Hey Chris, lol yeah cardio, I'll see if it makes any difference over the next month or so, if not its gone. Oh country life, love it, love it, love it:) the only thing is, its done nothing but rain here for the last month, so all the lines I like to walk are flooded, but my favourite season spring is not far:)

Hows you mate?

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Hi Kathy,


Thank u:)


Yes, came up with those myself. Am not a huge fan of high reps as i feel they can end up being as much an aerobic than anaerobic, however by simply adding a 10 second rest pause every 5 reps or so it keeps it anaerobic. Moreover it inroads and fatigues the muscles deeper, on the first movement of a bodypart, Id pick a weight that would barely allow for the completion of 12-15 continuous reps, but by adding in the rest pause every 5 reps or so, I end up performing 25-35 reps total reps with that same weight. Love it:)

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