cardio after a legs sesh? Mental mate!

Some very nice numbers on the squats.

SCOTT GALTON wrote:Simon must make on scary scrum half

That I do, that I do!

I remember meeting Shaun Edwards after a London Broncos match and he thought it was a great shame I didn't play anymore as he thought the Broncos needed a right c..t like me in their side!

Cardio after legs removes some of the waste products and eats away at the fat stores so it win win really. No loss of size doing this as the pics of my quads show.

Squats did not feel great tbh i think next time i will start heavy and go lighter each set. After a heavy set of squats im dead so this could be a plan

Could go for something like a 5x5 pattern on your heavy working sets?

might be worth a pop young chap. I wrap the old knees so going 5x5 should be no worries. I did 5x5 when i was doing deads for back when i hit 200.
Thanks for the advice

Just a suggestion but could make sense for you. 200kg for 5x5 is bloody good going too

Back and Bis tonight

Wide grip pulldowns

100lb x 20 125lb x 10 125lb x 7

chins

me x6 me x 5

2 arm bent over dumbell row

25kg each hand x 20 35kg x 8 35kg x 8

cable row machine
60kg x 20 86kg x 5 ds 35kg x 5

ez curl
30kg x 12 30kg x 12

hammers
15kg x 10 15kg x 10

1 arm preacher curl

10kg x 12

This workout was done with little rest periods.Its fair to say i was sweating like a beast and felt well pumped. Thanks to James L planting the seed im training with weights as anoher method of getting the fat off. also its a mental and physical break from heavy lifting

did dc back stretch hanging with 50kg around my waist from 60sec. also did bi strech and shoulder and tri stretch as in Dave Henry's dvd all i can say is they will be used from now on
20 mins hiit after weights also done

CHEST AND TRIS

Inc line dumbell flys

20kg x 15 25kg x 12 35kg x 6

incline fly
10kg x 15 12.5kg x 12 15kg x 12

each set of presses was supersetted the set of flys

dips
20kg x10 20kg x 6 ds me x5

pec dec
50kg x 7 ds 40kg x 3 ds 30kg x 3 all reps done nice and slow

rope pushdown
22kg x 20 30kg x 10

dumbell overhead extension

20kg x 10 20kg x 8

reverse pushdown
20kg x 12 ds 10kg x 10

this was followed be 25 mins hiit

Legs

Seated hammie curl

40kg x 15 50kg x 11 60kg x 7

Romanian deads

60kg x 20 100kgx 12 140kg x 6

standing calf raise

54kg x 20 81kg x 10 135kg x 4

leg press
200kg x 20 300kg x 10 no knee wraps

staggered leg press

150kg x 12 100kg x 12 these are so bloody painful its stupid

front squats
60kg x 12 80kg x 6 couldnt get the bar in the right possition today

abs after 50 crunches 25 machine crunches 25 cable crunches

30mins cardio at 530 am and post workout

Well done Scott, but you need to increase your reps on leg press!

how many do you want sir 100,200? I can do whatevers needed

To be honest my body needs a rest. Im on holiday first week of September so i will keep going till then but dont expect any records

no 5.30 cardio today. I feel wasted and achey hopefully just tired. Im sure if im getting ill i will knoe by tommorrow

SCOTT GALTON wrote:how many do you want sir 100,200? I can do whatevers needed

To be honest my body needs a rest. Im on holiday first week of September so i will keep going till then but dont expect any records

Fair enough mate, I'm just starting to fall to bits and need a break although I will fit in 2-3 light full body sessions when away.

my body is telling me in many ways i need a break. Joints ache,tired all the time,not that hungry. Going to do pul,push and legs for 2 weeks just to keep some blood in and the have 2 weeks off from training. I will then start a DC hybrid program based on pull,push and legs. I need a log book to beat otherwise i just stagnate. Also this higer volume is making me extreemly tired. Look like i overtrain really easily

Just freestyle it GALT, train however you want to and hopefully it'll keep you interested enough for the remaining two weeks.

I've been like that before, but you don't want to take time off because with your holiday it'll mean you've had something crazy like a month out.

Back and bi's

Pulldowns
150lb x9 rp 150lb x 4

1 arm dumbell rows holding the rack
37.5kgx 10 40kg x 9

cable row machine
70kg x 20

standing 2 arm dumbell curl

12.5kg x 12 15kg x 8

ez bar preachers
20kg x 22 reps
Also did hiit cardio
I have been feeling pretty shit this week. Generaly run down ,bloating in stomach i think i have a bug of some kind
This workout was one of those ones you grit out using your heart when your head says go home and eat a bar of choccy and sleep for 10 hours

push

Incline dumbel
35kg x 8 35kg x 6

pecdec
30kg x 20
chest strech 17.5kg dumbells 60 seconds

front smiths press
60kg x 7rp3 rp1

standing dumbell laterals
10kg x 20

lying tri extension
40kg x 7rp2

pushdowns
30kg x 21

tri strech 20kg x 60 sec
shoulders strech 27kg x 60 secs

20 mins of hiit

Busy gym tonight wich made the agression levels high. This type of training is where i will be at after holidays so this is a good start point

Legs

Dumbell leg curl

27.5kg x 13 rp 4 and partials
ss
dumbell sldl

27.5kg perhand
20 reps

calf press
140kg x 10 rp2

squat

100kg x 5
140kg x 5
150kg x 5
160kg x 5
170kg x 3

smith squat
60kg x 21

Abs and 35 mins of cardio also done

Will get some pics up as this is the end of my hard dieting for weeks

Beast squatting as per usual

found my fav squat bar with grip in the middle. Makes a big difference.

why do you do 21 reps of Smith Squats?

I was a little unsteady after the normal squats and wanted to do so high rep stuff as this really has made my legs grow over the years. The smith allowed me to focus on the movement not the balance of the bar. I belive its called a widow maker in DC

this journal has now ended. I will do a new one when im back