I guess a brief introduction is needed for those not familiar with my training style.

I love a bit of volume, loads of sets, big weight, similar to back in the 70's and the Golden Era.

In addition I do like my Cardio and Plyometric work to keep a good level of Fitness and to not rely purely on Diet to keep body fat at a good level.

Friday 25th January - Triceps / Biceps

Movements

CG Bench Press: 15x60kg, 10x80kg, 5x100kg, 5x115kg, 5x115kg, 5x115kg, 5x115kg
Weighted Bench Dips (self Load): 20xBW+80kg, 20xBW+80kg, 20xBW+80kg, 20xBW+80kg/20xBW
Kneeling Rope Pulldowns: 20x60kg, 15x80kg, 110x85kg, 7x90kg
Standing Reverse Grip Tricep Press: 15x40kg, 15x50kg, 12x60kg

Standing Wide Grip Olly BB Curls (2 sec squeeze and hold): 15x40kg, 10x50kg, 5x60kg, 5x70kg, 5x70kg, 5x70kg, 5x70kg, 5x70kg,
Kneeling Alternate DB Curls (each side): 10x22kg, 8x26kg, 8x26kg, 8x28kg
Finishing Cable Curls (Top position, each side): 20x30kg, 15x35kg, 15x35kg, 15x35kg

Comments

Probably the most annoying sessions tonight at my gym. Not that busy but those that were there were numpties clogging up equipment for holding social events. Everytime I finished and went to move on someone would get there just on my last set each time.

To say I wasn't really feeling it was an uder statement.

The only good thing to come out of the situation was the more annoyed and angry I got, the higher the weights went with it.

Triceps were quite frustrating as my form wasn't quite right on CG so was stuck doing 5 reps at 115kg and no one to load plates for dips meant self loading 80kg was my limit. Drop set to BW for 20 reps was pretty intense though.

Rope Pulldowns was again annoying as I was using the sticky cables which add more resistance.

Tried some Standing Extensions with a BB and wasn't too convinced.

Biceps were much better by comparison and very happy with 5x5 for 70kg on BB curls and DB Curling 28kg on Alternates.

Overall could have been better but a good Bicep session meant I finished on a high note

Sunday 27th January - Cardio / Plyometrics / Core

Movements

Treadmill: 10 mins @ level 10, 5 mins @ level 11, 5 mins @ level 12, all with 1% gradient.
Rowing Machine: 10 mins, 2350 metres

Bench Side Steps (on/off): 2 sets of 10 BW each leg, 3 sets of 10 holding 10kg DB's each leg (50 foot contacts)
Bench Hurdles (on/off): 10 sets of 8 Hurdles (160 foot contacts)
Bench Hurdles (over): 2 sets of 20 Hurdles (40 foot contacts)
Bench Side Hops (over): 3 sets of 10 both ways (60 foot contacts)
Total of 310 foot contacts

Planks: 3 sets holding for 1 min
Leg Raise to Ab Thrust: 3 sets of 10
Crunches to Ball Throw: 3 sets of 20

Comments

Great little session there this afternoon. Cardio felt really good and will start using the Rowing Machine again. Pretty happy at 2350 metres in 10 mins as I've not used one in a couple of years. My aim is to get back to a basic level of Rowing 5000 metres in 20 mins.

Plyometrics also felt very good with speed being the key today. All nice and quick.

Bit of core to finish with. Leg Raise to Ab Thrust burning particually well.

Kudos to you for getting in the gym for a workout like that!

You really are an animal

Interesting to see what you do for cv fitness Alex. Those plyometrics look tough.

Nice cardio. Try doing 2000m in sub 7 minutes on the rower thats a 1.45 split. Or 10 sets of 500m with 1 minute rest between each thats a killer.

Thanks for the breathing advice for bench. I really felt the difference on my decline press. I could not try the foot placement advice as I was on decline. But next time I am on flat I will.

It wasn't so bad Karlos as I quite enjoy it.

Also I had a friend train with me today in the shape of a cute petite blonde girl called Suzi.

Not just a brute eh? Impressive cardio mate.

Try doing 2000m in sub 7 minutes on the rower thats a 1.45 split.

Ouch! Sub 7 minutes is very tough. I've done 2000m in 7:30. And 5000m is sub 20 minutes. Not bad considering I'm a short arse at 5'7" so hardly built for rowing. Probably not quite at that level of cardio fitness at moment.

Wasn't a pleasant experience in both cases.

Also I had a friend train with me today in the shape of a cute petite blonde girl called Suzi.

Now that is just plain greedy, you should tell her she needs to come up to Newcastle for some training instead

I think you may recognised her as I'm sure she was at LA when you were still down here.

Monday 28th January - Lower

Movements

ATG Squat: 15x80kg, 8x100kg, 8x110kg, 8x120kg, 8x130kg, 8x140kg, 6x150kg
Deadlift: 5x130kg, 5x140kg, 5x150kg, 5x160kg, 5x170kg, 5x180kg
Box Squat (below //): 10x60kg, 10x80kg, 8x100kg, 5x120kg
BB Lunge (each side): 8x60kg, 8x60kg, 8x70kg, 8x70kg

Comments

Missed Lower completely last week so happy with this session since 2 weeks ago.

Increased rep count from 5 to 8 on ATG's which made a fair difference. 150kg was a bit of a grind but 6 reps isn't so bad.

Deadlifts felt great and I kept very good speed up to and including 170kg. Slowed a little on the last couple of reps at 180kg.

Tried Box Squats for something different and these are totally new for me. Not sure if I should be going so low but they were certainly hard work.

Lunges to finish me off

Considering the Cardio and Plyometrics yesterday a solid session I feel.

great stuff as usual alex. I will never know how your never sick with all these sets lol

ash fletcher wrote:great stuff as usual alex. I will never know how your never sick with all these sets lol

Cheers ash. I actually got close on my last set of Squats. If I'd have had a training partner today I would have gone for the 8 and probably puked.

Strong volume squats & deads there Alex.

I like the plyo/cardio workout.
I got one tomorrow. I don't feel so alone with you doing some of this cray CV stuff too...

excellent stuff Alex!

Tuesday 29th January - Chest / Core

Movements

Flat Bench Press: 15x60kg, 10x100kg, 3x130kg, 8x120kg, 8x120kg, 8x120kg, 8x120kg, 8x120kg (cns trick set)
Incline DB Fly's (each side): 15x32kg, 8x40kg, 8x40kg, 8x40kg
Incline Bench Press: 15x60kg, 10x80kg, 10x90kg, 9x95kg, 7x100kg, 7x100kg, 7x100kg, 7x100kg, 7x100kg
Press Up Claps: 4 sets of 15

Leg Raise to Ab Thrust: 3 sets of 12

Comments

No training partner so I've kept weights lower and aimed more for reps today and banged the sets out.

Felt good overall although DB Fly's were a little bit of a let down due to not using the normal bench and it being too wide to really wind back the shoulders.

Other than that I can't complain.

You tricky bugger you!

Strong benching as usual Alex.

Serious volume there!

Yea some very low weights there Alex. Are you ill? I think you need rest.

Actually given Alex's volume and training frequency, a bit of rest would probably be highly beneficial!

The simple fact is, when we're properly motivated (like most of the people on this forum currently are), we probably tend to over-train not under-train, certainly in terms of frequency. So yes, this applies to me too.

Wednesday 30th January - Back

Movements

BOR's: 25x100kg, 20x120kg, 20x140kg, 15x160kg, 15x160kg, 15x160kg
Reverse Grip Pulldown (shoulder width grip, no leg support): 20x55kg, 15x67kg, 12x80kg/65kg/55kg, 12x50kg/60kg/70kg, 12x80kg/65kg/55kg
Single Arm T-Bar Row (each side): 15x40kg, 15x50kg, 15x60kg (pb), 12x70kg (pb)
Wide Grip Pull Ups: 4 sets of 14 reps BW
Motorcycle Style Cable Rows (each side): 15x10kg, 12x15kg, 10x20kg, 8x25kg

Comments

Very tough session today, even by my standards.

Decided to keep BOR's a little lower on weight to keep form and go for reps. The 3 sets of 15x160kg really hammered me!

Pull Downs saw an increase in reps for 12 to 12 which was also an absolute killer with descending/ascending/descending dropsets.

Single Arm T-Bars felt reallt good however making a pb of 12x70kg!

Another increase of 1 rep from 13 to 14 reps for Pull Ups.

Tried out the Motorcycle style rows for hitting lower part of the lats and these are surprisingly hard.

I want your rows man, theyre really something special. Any chances of a video? would be truely inspirational.