I'm going to start next week on the Charles Poliquin lactic acid training workout to aim for a a little muscular size and dropping down to a bit less body fat! This will be for 6weeks maximum.

Here's the routine!

Monday: Chest and Back
Wednesday: Legs
Friday: Shoulders and Arms


Monday: Chest and Back

6 Incline Dumbbell Presses at 45-degree angle
Rest 10 seconds
12 Incline Barbell Presses at 45-degree angle
Rest 10 seconds
25 Incline Dumbbell Press at 30-degree angle
Rest 2 minutes
Repeat 3 times

6 Weighted Chins
Rest 10 seconds
12 Bent-over Rows
Rest 10 seconds
25 Seated Cable Rows to Neck
Rest 2 minutes
Repeat 3 times

Wednesday: Legs

6 Squats
Rest 10 seconds
12 Lunges
Rest 10 seconds
25 Leg Extensions
Rest 2 minutes
Repeat 3 times

6 Leg Curls
Rest 10 seconds
12 Romanian Dead Lifts
Rest 10 seconds
25 Reverse Hypers or Back Extensions
Rest 2 Minutes
Repeat 3 times

Friday: Arms and Shoulders

6 Seated Dumbbell Presses
Rest 10 seconds
12 Seated Lateral Raises
Rest 10 seconds
25 Lateral Raises with Cables
Rest 2 minutes
Repeat 3 times

6 Dips or Close-Grip Bench Presses
Rest 10 seconds
12 Decline Barbell Extensions
Rest 10 seconds
25 Cable Pressdowns
Rest 2 minutes
Repeat 3 times

6 incline Dumbbell Curls
Rest 10 seconds
12 Standing Barbell Curls
Rest 10 seconds
25 Standing Pulley Curls
Rest 2 minutes
Repeat 3 times

NOTE: I shall probably start out for the first week on 2 sets of each workout, and see how I feel (probably sick and wobbly) and will increase to three sets when I feel I can do it!

That looks pretty nasty mate so I'm sure you'll love it

Not one to attempt in a busy gym.

Alex wrote:That looks pretty nasty mate so I'm sure you'll love it

Not one to attempt in a busy gym.

I shall be heading to the gym after peak time, and moving all the equipment needed for each round of exercises next to each other beofre placing headphones in and blocking out anyone that wishes to interrupt!

Holy crap, that looks brutal

6 weeks of that is probably enough, I'd be fried! Good luck mate

Like the look of the split a lot - that's my exact preferred 3 day split

Shitting myself about this tonight.

Gonna get a fair amount of carbs & protein in me before hand and hope for the best.

After a week off training, I'm looking forward to getting back into it tho, which is probably a good thing when starting off this training routine.

Wish me luck!

You are gonna hurt but it'll be fun too... will keep an eye on this one.

Good luck mate... dont forget to take plenty of towels:)

Marks1972 wrote:Good luck mate... dont forget to take plenty of towels:)

Not sure quite what you expect him to be doing in there, but yeah - GOOD LUCK DUDE!

Well id sweat a lot and be moping it up constantly

Marks1972 wrote:Well id sweat a lot and be moping it up constantly

I know man, I just love innuendo

Hehehe im far too sweet and innocent for you lot.

Hardest workout ever.

details tomorrow (as I'm posting from my phone now) but let's just say I needed help removing t-shirt afterwards and may have let out a whimper whilst holding 5kg DB's!

ego... what fucking ego?

Monday 25/02 : Chest & Back

CHEST (DB@45deg --10sec rest-- BB@45deg --10sec rest-- DB@30deg --2min rest-- repeat)
Round 1:
DB's 6x17's
BB 12x40kg
DB 25x10's
Round 2:
DB's 6x17's
BB 12x40kg
DB 20x8's (failed)
Round 3:
DB's 6x15's
BB 12x25kg
DB 25x5's (fair bit of grunting!)

BACK (Chins --10sec rest-- BOR --10sec rest-- High BOR --2min rest-- repeat)
Round 1/2/3:
Chins 6xBodyweight
BOR (lower chest) 12x30
BOR (upper chest) 25x20 (Round 3 failed at 13)

Well well well... hard? YES! Sweaty? YES! Doms? YES! Ego? NO!

Could tell this was going to be VERY difficult after the first set, even tho I decided to go a little lighter on the DBx6 and BBx12 than I probably could have done, I'm pretty glad I did!
Getting some funny looks whilst sweating away pressing the 5kg DB's... but one guy came over and asked if I was doing a form of german volume training, so obviously knew I'm not just overly weak! He seemed pretty impressed with the routine too, so that was cool!

Couldn't get my t-shirt off afterwards and luckilly my brother was there to drag it off me! Plus I was still sweating an hour later so the metabolism must have been on fire! BRING ON WEDNESDAY! Legs are going to die!

Nice nice nice!! Looks like a killer session, bet you had the shakes after that!

not really, apart from generally struggling to move my arms etc, and believe me, it was a struggle just to drink my post shake, I felt ok... doms today are settling in slowly, not sure about tomorrow tho... nothing heavy yesterday, so maybe not too bad.

Legs are gonna be the worst I reckon... I may never get up after sitting to get changed!?!

Brutal

WDENSEDAY 27/02 : LEGS

Squat rack was being used by a group of guys before I gotg there, so switched the routine from squat - lunge - leg extension to leg press - lunge - squat.

All exercises with 10sec rest between and 2min rest between rounds.

Round 1
Leg Press : 80kg x6
Lunge : 15kg DB's x12
Squat : 40kg x25

Round 2
Leg Press : 80kg x6
Lunge : 12kg DB's x12
Squat : 30kg x25

Round 3
Leg press : 60kg x6
Lunge : 12kg DB's x12
Squat : 30kg x25

Then:

Round 1
Leg Curl : 40kg x6
Romanian Deads : 60kg x12
Hypers : bodyweight x25

Round 2
Leg Curl : 40kg x6
Rom Deads : 40kg x12
Hypers : BW x25

Round 3
Leg Curl : 40kg x6
Rom Deads : 40kg x12
Hypers : BW x25

Summary:
Ouch basically... legs were on fire, sweat pouring from every part of my body and seeing as my gym is up three flights of stairs, walking down them was a challenge to not go faceplanting into the treads...
Feeling ok today, but as the chest/back took a day to kick in with the doms, I'm not looking forward to tomorrow!

I'm beginning to love the three day split tho, after just a few sessions, I love the fact that I can kill the muscles knowing they've got a week to recover before they'll be hit again... So afteer this routine in a few weeks I think I'll be trying a similar one for bulking!

I like that routine... different to mine but I'm sure just as effective. At least I know I'm not the only person around here aching all the time

FRIDAY 29/02 : Arms and Shoulders

10sec rest between exercises, 2min rest between rounds.

Round 1
Seated Dumbbell Presses : 6x17.5
Lateral Raises : 12x10
Front Raises : 25x5

Round 2
Seated Dumbbell Presses : 6x15
Lateral Raises : 12x8
Front Raises : 25x5

Round 3
Seated Dumbbell Presses : 6x15
Lateral Raises : 12x5
Front Raises : 20x5

Round 1
Dips : 6x BW
Barbell Extensions (skulls) : 12x25
Cable Pressdowns : 15x20 - 10x15

Round 2
Dips : 6xBW
Barbell Extensions (skulls) : 12x25
Cable Pressdowns : 25x10

Round 3
Dips : 6xBW-20
Barbell Extensions (skulls) : 12x15
Cable Pressdowns : 25x10

Round 1
Incline Dumbbell Curls : 6x15
Standing Barbell Curls : 12x20
Standing DB Hammer Curls : 25x8

Round 2
Incline Dumbbell Curls : 6x15
Standing Barbell Curls : 12x20
Standing DB Hammer Curls : 25x8

Round 3
Incline Dumbbell Curls : 6x12.5
Standing Barbell Curls : 12x20
Standing DB Hammer Curls : 25x8

Summary:
Crazy workout, sweating like mad, and even tho I pretty much just dragged the weights back to the stand, I wanted to keep going... did a little bit of calf exercises at the end, then went and sat in the sauna just to sweat that bit more!

Diet went to pot yesterday as I went around mothers and cooked a roast, then she brought out a lemon pie, which seemed too tempting to say no (especially as she'd made it vegan especially for me!)

Standing on the scales last night was a little dissappointing as I've not dropped more than 1lb in about a week and a half, but saying that, I can see the outline and middle line of my abs, which wasn't there before, so that's not too bad really... Diet is back on properly this week, will be dropping carbs other than around workouts on those days and lunchtime on off days. even then they'll be minimal.

Also added in zinc and magneseum to my supps list, so now it's

Daily:
brown rice & pea protein mix with added Glucosamine Sulphate & L Glutamine (morning 20min after creatine + 1hr before bed)
Creatine Mono (morning empty stomach with 3/4 litre water)
Zinc, Magnesium, Taurine (15mins before bed)

Workout days
(as above)
Pre Workout : AAKG, Taurine, CEE
During : liquid aminos + 1litre water
Post : brown rice & pea protein mix with added Glucosamine Sulphate & L Glutamine

Food comes 1hr after waking (8:30am breakfast), 11am, 1pm lunch, 5pm dinner, 9pm

i like the look of that shoulder workout.

Nice one!

the front raises seem a bit high in reps, or is that part of the program?

Rab

part of the programme mate...

rounds of three exercises going 6rep, 12rep, 25rep...
supposed to be lactic acid fat burining routine, getting the lactic acid part, but think I'm not quite right on the diet side of things...

Fucking hard tho! I'm still aching today from fridays workout! altho since this morning it seems to have subsided, so hopefully tonight won't be too bad!

Glad to see you doing this xRichx. I use this type of training on some of my clients and yes it kills them and yes it hurts. So far results are good.

It's always funny when I do the leg workout on them for the first time; without fail they complain about how they couldn't walk properly for the next 3 days! and 2 more days until all the soreness completely went lol

I remember one female client said she'd never felt her ass be so sore before... I abstained from commenting

Quick question for those in the know:

Am I supposed to be banging these reps out quick, or moderate pace? it's just I think if I was to slow down a little on the pace when getting to the 12/25reps, I think I could probably add a little weight to it...

then again, it's lactic acid I'm trying to build up, so faster reps would get that happening sooner...

Oh yes this is an important question:
A1: 6 reps: 40X0, 4010, 30X0 or 3010 tempo depending on exercise
A2: 12 reps: 20X0 or 2010 tempo depending on exercise
A3: 25 reps: 10X0 or 1010 tempo depending on exercise

That's a good general rule of tempos for this prog. If you haven't been adhering to these tempos so far you've got some more pain to come!

Looks like what I've been doing to be fair! Cheers buddy!