Mini Forklift Posted January 28, 2014 Share Posted January 28, 2014 Hahahahaha. I hate Red Bull and don't overly agree with their drinks, but the sports they get behind are definitely awesome to watch !! Link to comment Share on other sites More sharing options...
HIT Rob Posted January 28, 2014 Author Share Posted January 28, 2014 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:) Link to comment Share on other sites More sharing options...
mrbear666 Posted January 28, 2014 Share Posted January 28, 2014 check out the red bull rampage downhill mountain bike event then if you havent seen it, hardcore to say the least Link to comment Share on other sites More sharing options...
HIT Rob Posted February 3, 2014 Author Share Posted February 3, 2014 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 MachineLats/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. Link to comment Share on other sites More sharing options...
HIT Rob Posted February 4, 2014 Author Share Posted February 4, 2014 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's3. Underhand Chins - BW (250lbs) x 3 reps to failure + 2 forced reps4. Chest Supported Hammer Row - 130kgs x 8 reps to failure + drop set of 100kgs x 8 reps to failure5. 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:) Link to comment Share on other sites More sharing options...
HIT Rob Posted February 7, 2014 Author Share Posted February 7, 2014 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. Link to comment Share on other sites More sharing options...
vegan_rossco Posted February 8, 2014 Share Posted February 8, 2014 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 How's the storm over your way? Link to comment Share on other sites More sharing options...
HIT Rob Posted February 8, 2014 Author Share Posted February 8, 2014 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? Link to comment Share on other sites More sharing options...
HIT Rob Posted February 11, 2014 Author Share Posted February 11, 2014 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 failure3. Underhand Chins BW + 20kgs assistance x 8 reps to failure4. Seated Chest Press 120kgs x 7 reps to failure5. 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 Link to comment Share on other sites More sharing options...
mrbear666 Posted February 12, 2014 Share Posted February 12, 2014 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 Link to comment Share on other sites More sharing options...
HIT Rob Posted February 12, 2014 Author Share Posted February 12, 2014 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:) Link to comment Share on other sites More sharing options...
Think_machine Posted February 17, 2014 Share Posted February 17, 2014 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. Link to comment Share on other sites More sharing options...
HIT Rob Posted February 17, 2014 Author Share Posted February 17, 2014 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 Link to comment Share on other sites More sharing options...
HIT Rob Posted February 20, 2014 Author Share Posted February 20, 2014 (edited) Tonight's workout... Seated Leg PressUnderhand ChinChest 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. Edited February 20, 2014 by HIT Rob Link to comment Share on other sites More sharing options...
vegan_rossco Posted February 20, 2014 Share Posted February 20, 2014 Tonight's workout... Seated Leg PressUnderhand ChinChest 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 Link to comment Share on other sites More sharing options...
HIT Rob Posted February 20, 2014 Author Share Posted February 20, 2014 Hi Ross, Thank you for the support mate, that means a lot to me, there are quite a few here that inspire me too my friend:) To elaborate, since becoming vegan a little over a year ago, i recent blood panel showed my IGF-1 and test levels have dropped (considerably), and my bad cholesterol levels have slightly increased (how in the hell). The plan is to return to being a lacto ovo vegetarian (NO meat, fish or poultry) again for a few months and then having another blood panel done to see what the crack is. The good thing is my mother-in-law's boyfriend owns and lives on his own non profitable farm, the animals are very well look after, and none are sent for slaughter. So from him i can get organic free range eggs, grass fed raw milk, cream and even his homemade butter. When i say i am not vegan for political reasons, that's not entirely true, i love animals, and i hate to see any harm come to them, breaks ma heart, i'm just not one for going out and waving a banner. That being said, my wife and i (we're cat lovers, though we love all animals) are currently working with a group of people to save hundreds of stray cats that live on the seafront of our home town (facebook Bangor seafront cats), we're helping to rise money to get the cats cared for and homed before the local council gets their way and has them put down. Thankfully there's a lot of support and the future of the cats is looking good. BestRob Link to comment Share on other sites More sharing options...
mrbear666 Posted February 21, 2014 Share Posted February 21, 2014 Big Rob, long time no speak, just a little msg to say im with Ross on the you not possibly not posting here. Regardless of what your eating your info is valuable, you also make the info easy for every one to read/understand. plus, wherewould i go for my free online personal training? hope all is good with you mate. mike Link to comment Share on other sites More sharing options...
HIT Rob Posted February 23, 2014 Author Share Posted February 23, 2014 Hey Mike, All's good here mate. Thanks man, didn't know if i was allowed to post here as a vegetarian, hopefully its ok. Its really just an experiment to see if it makes a difference. All good your end mate? Link to comment Share on other sites More sharing options...
mrbear666 Posted February 23, 2014 Share Posted February 23, 2014 theres quite a few vegetarians here mate so dont worry about that! will be interesting to see if it does help you. yeh all good here mate having a bit of trouble with my back/shoulder at the min but thats nothing new really Link to comment Share on other sites More sharing options...
HIT Rob Posted February 23, 2014 Author Share Posted February 23, 2014 Happy days, did i read you work in the construction trade? if so does that effect/ irritate your back and shoulder? Link to comment Share on other sites More sharing options...
HIT Rob Posted February 24, 2014 Author Share Posted February 24, 2014 Just back from the gym... Did Back & Chest 1. Underhand Chin BW + 20kgs x 9 reps to failure2. Seated Chest Press 105kgs x 8 reps to failure3. Chest Supported Hammer Row 120kgs x 11 reps to failure4. Pec Deck Flyes 110kgs x 9 reps to failure Though i love the idea and simplicity of FB training, it always quickly becomes to metabolically challenging for me, so for that reason am back on a split routine (lets me maximize the intensity of effort). Lowered the resistance tonight, focusing on reducing the cadence of end rep further, so lighter weights, but slightly more time under tension, am also working on relaxing my face and neck, breathing, and making sure not to grip handles to tight (all of which elevate blood pressure further and detract from the working musculature). Next up, Legs (Not looking forward to time under tension on the seated leg press) Link to comment Share on other sites More sharing options...
HIT Rob Posted March 2, 2014 Author Share Posted March 2, 2014 Yesterdays leg workout (trained fasted) 1. Seated Leg Press2. Hip Belt Calf Raise3. Weighted Back Extension4. Static Ab Crunch Performed one all out set to failure on each movement (bar the back extension), slightly lightened the load and went for a slightly longer time under tension on the leg press. Next up will be upper body, with an emphasis on the shoulders and arms. Diets going well, i reintroduced some eggs and dairy back into my diet this week, just very small amounts. Feel good:) Link to comment Share on other sites More sharing options...
Mini Forklift Posted March 5, 2014 Share Posted March 5, 2014 Nice to see someone else training in a fasted state. Hope you are having a good week Rob, and please continue to post. Vegetarian, vegan, whatever. We're all essentially travelling on a similar path. Take care buddy MF. Link to comment Share on other sites More sharing options...
HIT Rob Posted March 7, 2014 Author Share Posted March 7, 2014 Hey MF, All's good this end mate, hope you well and thank you for the supportbestRob Link to comment Share on other sites More sharing options...
HIT Rob Posted March 8, 2014 Author Share Posted March 8, 2014 Tonight's workout... 1. D-B Lateral Raise2. Rear Delt Flye Machine3. Negative only Chins4. Negative only Chest Press 5. D-B Hammer Curls Performed just one set to failure on each movement, the negatives were brutal, me arms are bloody sore lol Next up legs again Link to comment Share on other sites More sharing options...
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