Cheers. I t helps having someone who is happy to help. We dont train together as such but train at the same times and he's my first port of call

CHEST AND BI'S

inc db press 45kg x3+2 forced ds 32.3 kg x 4

flat smith 85kg x 6+2 50kg x6 really sqeezing up

inc fly 27.5kg x5 ds 17.5kg x 6 the pump i had at this point was so intense it was silly

cable crossovers 30lb x 14 really sqeezed it hurt

db preacher 15kg x 10+2 forced

ez curl 40kg x 7+2

inc db curls 12.5kg x 8

I had such a pump it was hurting. This may be due to my preworkout experiment 5g cee, 5g aakg and 200mg of caffeine

Yes it sure does. I can't explain how pumped i was. Thats the reason the flys were rubbish as the pump so so intense

Impressive DB work dude

Still pretty big weight DBs for the flyes!

Liking the 40KG curls as well dude, i'm guessing you do these with nice and slow negs? Really feel it pulling when you do curls with a slow negative and fast positive, MILES better.

SCOTT GALTON wrote:Yes it sure does. I can't explain how pumped i was. Thats the reason the flys were rubbish as the pump so so intense

I feel for you Scott.

Must say I noticed with Epistane that the pumps were borderline painful at times.

By doing an isolation bicep exercise first i can really feel the ez bar curls where as before i never felt much with ez bar curls

Liking your work buddy. Is this your usual style, what's it called?

Its basically Dorian Yates version of HIT but im as clean as a whistle drugs wise so i need to recover more hence the 4 workouts over 9 days instead of 7

SCOTT GALTON wrote:Its basically Dorian Yates version of HIT but im as clean as a whistle drugs wise so i need to recover more hence the 4 workouts over 9 days instead of 7

I like the Bicep work at the end - the single sets on various exercises - that must wreck you up good. A friend of mine reckons that throwing the flys in first is a really good pre-exhaust for the chest and as the Arms are still relatively fresh after this you can force the issue on the bench - have you ever tried that?

Yes its very good if like me you have strong shoulders it takes them out of the game so the chest can fire

LAST LEG DAY AND WORKOUT BEFORE HOLIDAY

calf press on 45 deg plate loaded 150kg x 12+2

1 leg calf raise 25kg x 11

seated ham curl 130lb x 11 ds 90lb x 7 dont like this machine fells odd

sldl 120kg x 9

leg extension 170lb x13

leg press 45 deg 300kg x 13+3 pump was very good

smith squat 140kg x 7

So that wraps up HIT training for about a month as i will be on holiday for a week then a course at work will get in the way of me training. I do however think my body needs a break so my workouts for the 2 normal week of the next 4 will be all about getting a good pump

I will be training 3 days this week. All parts will be trained once.I will be just getting a good pump and doing some exercises i dont do normall. Might even do super sets etc

Did a bit of back tonight.
I have not really been feeling pulldowns at 150lb so tried 125lb which is much better. Did some rows with the ez bar which felt really good, bent over rows with dumbells which i didnt rate much and stiff arm pullown thingys to isolate the lats and got a nice pump.I did 30 mins of cardio watching the cricket and went home

sad as it might seem i love cricket. I played for 10 years as an opening batsman! In the end it just takes up your whole weekend so not great for having a life!

Shoulders trspa dn tris

For shoulders i did a super set of rear laterals, side laterals (charles glass style) and front raises which was nasty
then cable laterals with both cables at the same time( rubbish), then 2 sets of machine press.

For tris i did loads of puh downs, overhead cable extensions and behind the back overhead extensions. I forgot that anything behind may head like extensions buggers up my shoulder and i geta massive knot. Good job i have a massage on friday!

The for trps i did seated shrugs with the ez bar. I had forgotten these and they are blood brill!

Got a good pump and my shoulders were looking massive by the end. However i have a massive knot now due to the overhead, behind the back tricep stuff so thats hurting a fair bit now!

The increased volume is just to flush some blood through the muscle as kind of an active rest less intensity thing! It not really for me mate i feel no sense of a job well done when not doing HIT. The way for me to grow is short intense workouts blasting it for a 6 week period then either having a week off or doing some blood volume work for a week or 2 then doing hit again.
This will be a 2 week bit of fun peroid before i get back into serious training. ALso i have rediscovered some exercises and found some form impovements that will help with my next hit cycle

Legs today
did a few non failure sets on the calf raise. Then some seated ham curls and some db stiff leg deads, well bent leg but you get the idea. Then i did quads on the plate loaded 45 deg leg press which i have problem getting comfortable on. However i have found that if i hold on to the pad that you sit on and put my legs medium and shoulder width i can be comfortable without my traps going mental and stimulate my quads. I then did 2 sets of 100kg on the smiths squat.

Sorry for not having much structure to these update but im only playing about really

Had a sports massage today. I had 2 massive knots areound my shoulder and my traps were solid which explain why my shoulder has be sore and i have had a headache!However she is a very good sports massgaer and i fell much better now.
Real journal starts the week after next. Next week will be me just playing around with things