Part 1 - Memoirs of Muscle



Back to training as of last week...things begin in ernest this week now I have the worst week of doms in my life out the way.



* Training:

- Quads, Hams & Calf's
- Shoulders & Triceps
- Back, Hams & Rear Delts
- Chest & Biceps



* Good old Dorian Yates style split training 3-4 times per week depending on how im feeling and time.

* Hams are noted as twice as im doing leg curls for them on leg day, and some sldl/rdl for them on back day (after traditional deads for a set or two)

* Volume will be pretty low but not overly Low. Higher for chest & shoulders most likely. This is to accommodate for being prone to shoulder niggles. plan on staying stricter, slower and squeezing the shit out of them till the submit to growth. That should teach them!

Mon 17th Aug

Legs & Calfs



Below // Squats
120k x5
140k x5

ATG Front Squats
80k x8
100k x2 (fail)
100k x4

Hack Squats (feet close together, toes over the edge, slow as hell)
2 sets of 10

Leg Ext
35k x8
45k x10

Leg curls
3 sets of 8

Standing calf Raise machine
80k x10
100k x8

Seated Hammer st calf machine
40k 3x8

Donkey raises (superset with above)
Training partner (88kg) - 3x12


***********************************

Good workout. Glad to get back up to the 6 plates on squats on my second week back.

I feel nothing else hit the sweep of the quads like hack squats. I love them

training partner and I are both making a big effort to train calfs hard and not just mope about during them. same kinda intensity and spotting as with anything else

good to see you back Biff

*2!

Nice squatting for a 2nd week back mate.

Nice split Rab, looks like fun.

Agree with you on calves. So many people just tag them on the end of a workout doing a few half arsed high rep sets and then complain about calves being stubborn muscles!

Its a good split mate. Ideally id like to do it day on day off. Thats just not practical from a general life point of view if you have other priorites which are equally or of more importance than training consistancy

Like Ollie says, great squatting for your second week Rab.

You should do well on lower volume, you did in the past.

Wed 20th Aug

SHoulders & Triceps

DB Press
25k x8
35k x10
25k x8

Smith Press
20kg x8
30kg x8
40kg x5...drop set...20kg x5

DB Side Laterals Standing
16kg x10
20kg x12
10kg x14 (seated with statics)

Dips
+25k x8
+35k x8
+40k x7
BW x5 (slow tempo with 2 sec pause in the hole)

Pushdowns
25kg x10
30kg x8

*****************************************

Great night at the gym Good fun and some hard graft put in.

Worked on form most of the time..trying not to got go too heavy for the sake of it.

SHoudler not 100% but with careful work around it i think its going to be ok. probably drop back to the 30k for db press and gl even slower to be safe. Cant be arsed with another injury

If the weather turns out ok tomorrow night im going golfing, but if it stays like it is today...typical Scottish summer then fuck it i might aswell train again

good to see you back you big ayrshire fanny

Cheers. Was busy howkin tatties for a few month there but im back in the game now

lol, feck the golf mate - TRAIN!!

How are you finding those 40kg dips on your bad shoulder? I think i would be a bit aprehensive with very heavy dips if my shoulder wasn't fine.

Well its raining like its never rained before today...looks like im training!

Dips dont cause me problems on the shoulders. the area i have hurt on both shoulders hasnt been effected by the dips. That said...i wont be going as heavy as quickly on the dips from now on. Still need to be careful!

Cool. I have no probs with dips - but no shoulder injuries either, but have known a couple of people aggrivate pre existing shoulder probs by dipping too heavy. Am sure you'll be fine though

Thurs 21st Aug

Back Hams & rear delts

WG Pullups
BW x8
BW x8
BW +10kg x8
BW +20k x7
BW x6 (slow negs and static holds)

Deadlifts
120k x6
140k x5
140k x5

SLDL from platform slow negs
80k x8
80k x8

Hammer strength low row
80k 3x8

Bent over DB laterals
16k x10
20k x10
20k x12 ( 1 arm at a time)


****************************************

Very much enjoyed that again. first deadlift session and man that was hard. same with the gimpish pullups. wtf are those all aout!!!

other than that i worked on good tempo and big squeezing at the peak contraction.

Golfing tomorrow if the rain will stop pouring down for 1 bloody minute. Very hilly course and about 6000 yards long so a fair walk with a bag of clubs on your back. Im counting it as cardio!

Those pull ups are still strong biff!

You should run around the course to get some real cardio in, I bet that'd raise a few eyebrows.

Saturday 23rd Aug

Chest & Biceps

Flat BB Press
80k x8
90k x8
100k x5

Hammer Strength Press
80k x8
90k x8
70k x10

Peck deck
3 sets of 12

BB Curls
40k x8
40k x10

CG Chins superset with V bar CG Rope Preacher curls
8 chins x10 curls x2 sets

************************

Chest didnt go so well. No confidence on going heavy with the shoudlers so think im going to stick to the hammer strength machine as the first exercise and really knock the shit out of it on that, then i dont need to go heavy on Bench. Better safe than sorry.

Good wee bicep workout. Likes the selection. THink ill stick with that routine

Good idea to use the Hammerstrength at the moment and great to see you back and training hard,.

Thanks Si. Feels good to be active and enjoying training again. Its amazing how much i have filled back out over the past week from training hard and eating a shit load of beef. Made up a 2.5kg pot of chilli last Sunday night that has done me a good lunch every day and my steaks at night.

Really enjoying my golf too. Fiona is very busy aswell just now so it lets me train lots during the week and golf whenever the bloody rain goes off

Quads, Hams & Calfs

Mon 25th Aug

Squats Below //
120k x6
140k x6

Front squats ATG
80k x10

Hack squats 4 sec negs
45k x10

Leg ext
30k x10
40k x10 +3 rest pause

Leg curls
35k x12

Standing Calf machine 3-2-x-2
100k x10
110k x10

Seated hammer st calf raises
40k 3x10

*************************************

Good intensity tonight. QUads are going to hurt like a bitch for a good few days

Wed 26th Aug

Shoulders & triceps

DB Press
30k x8
35k x11

Smith Press
20k x10
30k x11

Side Laterals DB Standing
15k x10
20k x7 +5 each arm singularly

Seated side laterals
16k x 6 +6 each arms singularly with slight statics

BB Shrugs
140k x8
120k x10
120k x10

Dips
+25k x10
+35k x11
BW x8 4-1-x-0

Pushdowns
90k x10..drop set...70k x5

DB french press/scull crushers
15k x8...drop set...10k x3

***********************************

Good fun tonight. good intensity. quite low volume but a lot of variation and attacked it from a few angles

DB press has shot back up. that aint a kick in the balls off a new PB

That's some decent pressing for sure.

Strength seems to be getting back to normal nice and quick.

Monday 31st Aug

Back & Calfs

Deadlifts
140k x6
160k x2

WG Pullups
BW x10
BW +10kg x8
BW +20kg x9...drop set...BW x4 with statics

Hammer Strength Low Row
80k x10
100k x8
110k x8...drop set...80k x5

V-Bar Pullups static & stretch
BW x8
BW x6

Standing calf raise machine
100k x10
100k x10

Single leg BW calf raise & stretch
2 sets of appx 8 reps @ 2-3-2-3 tempo


*****************

My deadlifting sucks donkey dick. have to work hard to get it even half decent and as soo as i take time off it falls back to that of a 10 year old girl.

Everything else went well and im confident the style of training im doing with moderate volume and a lot of serious squeezing and good tempo work will yield results