6th August - Legs

A1: ATG front squat: 110kg x 6 / 110kg x 6 / 110kg x 6 / 110kg x 4
A2: ATG back squat: 80kg x 12 / 80kg x 12 / 80kg x 10 / 80kg x 10
A3: Leg extension: 20kg x 20 / 20kg x 20 / 20kg x 20 / 20kg x 20
Rest 2m and repeat

B1: Leg curl: 80kg x 6 / 75kg x 6 / 75kg x 6 / 75kg x 5 - 40kg x 6
B2: Romanian deadlift: 110kg x 12 / 110kg x 12 / 110kg x 10 / 110kg x 10
B3: Glute-ham raise: BW x 14 / BW x 14 / BW x 13 / BW x 12
Rest 2m and repeat

C: Seated calf raise: +62.5kg x 12 / +62.5kg x 12 / +62.5kg x 12 / +62.5kg x 12

Notes:

Yesterday's session - strength was really good with the extra day's rest.

As a side note my CV capacity has improved enormously since I started GBC, I haven't lost any strength either. Seems to be a very effective routine overall. Going to continue on it until the end of the month, then I'll be trying something new with slightly less volume/more intensity.

I'm back in Cambs for the weekend so went to check out Kelsey Kerridge today as it's had a facelift- true enough there's loads of new Cybex kit in there, it's all pretty BB-oriented but they also now have a power rack to complement the squat rack, and a proper wooden Oly lifting platform; there's even a Trap bar which I was quite excited about (although was just doing upper body today so couldn't take advantage).

Definitely worth paying a visit if you're back that way any time soon- I had the place to myself as well, Lamb of God on the mp3, I was a happy bunny

Sounds awesome - we'll have to do a session or 2 over Xmas. I'm moving up to Waterloo at the end of September. Fortunately the flagship branch of my gay gym is there

ollie wrote:flagship

"In the Navy..."

Quite. I'm going to see if there are any others in the area tbh, problem is that they're actually very good gyms!

9th August - Shoulders & Arms

A1: DB shoulder press: 36kg x 6 / 34kg x 6 / 34kg x 6 / 34kg x 5
A2: Seated lateral raise: 14kg x 12 / 14kg x 12 / 14kg x 12 / 14kg x 12
A3: Prone rear raise: 8kg x 18 / 6kg x 23 / 6kg x 20 / 6kg x 20
Rest 2m and repeat

B1: Close grip bench press: 102.5kg x 6 / 102.5kg x 6 / 90kg x 6 / 90kg x 5
B2: EZ pushdown: 35kg x 12 / 35kg x 12 / 35kg x 12 / 35kg x 10
B3: Rope pushdown: 15kg x 25 / 15kg x 20 / 15kg x 20 / 15kg x 20
Rest 2m and repeat

C1: Incline DB curl: 24kg x 6 / 24kg x 6 / 24kg x 6 / 22kg x 6
C2: Standing EZ curl: +27.5kg x 12 / +27.5kg x 10 / +27.5kg x 10 / +20kg x 13
C3: Alternating DB hammer curl: 8kg x 25 / 8kg x 25 / 8kg x 25 / 8kg x 25
Rest 2m and repeat

Notes:

Pretty pleased with this - 36s for 6 on shoulders was a good PB, and CGBP strength was really good as well. Hit the triceps better than I have done for ages.

Going to get myself booked in for some elbow treatment this week as it's still not right

ollie wrote:Going to get myself booked in for some elbow treatment this week as it's still not right

More physio Ollis - that's been playing you up for a while now?

Very nice CGBP.

Thanks

Yeah it's not been the best year for injuries so far. Had shoulder trouble at the start of the year but got on top of that and it's fine now.

The elbow's been bugging me for a while though. I had a few sessions with an osteo and it improved significantly but is starting to worsen again. I'll have some more physio on it this week - I don't think it'll take too much to sort it.

11th August - Chest & Back

A1: 30 incline DB press: 46kg x 6 / 44kg x 6 / 42kg x 6 / 40kg x 6
A2: 15 incline smith press: +65kg x 12 / +60kg x 12 / +60kg x 10 + 2 / +50kg x 12
A3: Flat DB press: 14kg x 20 / 14kg x 20 / 12kg x 20 / 12kg x 20
Rest 2m and repeat

B1: Wide grip chin: +20kg x 5 / +10kg x 6 / +10kg x 6 / BW x 6
B2: Bent over row: 80kg x 12 / 80kg x 10 / 80kg x 10 / 70kg x 8
B3: Seated cable row: 20kg x 25 / 20kg x 25 / 20kg x 20 / 20kg x 20
Rest 2m and repeat

Notes:

Boom. First time I've pressed 46s and felt really good, got 6 good reps out in that first set. Also first time I've pulled myself and 20kg up, so that was pretty good going too

Elbow seems fine on even heavy chest work so hopefully I've caught it nice and early this time. Will be having a physio session tomorrow on it.

Excellent work on getting the 46's up there.

Bet Chins felt quite heavy though?

After chest you mean?

Chins felt pretty solid - I'm fine on them provided they're my first back movement. After anything else they're a lot weaker.

I meant more the actual 20kg.

Ollie, what are you current goals with this style of training?

and well done on the PBs

I think he's after body recomp for a few more weeks then back up to building muscle whilst retaining low BF.

Yeah that's pretty much it. I'm doing more high intensity cardio at the moment as well but not noting it on here.

Plan is to continue leaning up for the rest of August, then look to gradually add some mass again. My training and diet has tilted a little towards health rather than outright BBing now, and I think I'm actually looking better for it, as well as feeling it. As I've said I'm still eating a decent calorie intake (although not counting). I just need this elbow niggle to clear up once and for all.

Alex wrote:I meant more the actual 20kg.

It was alright for the first set actually. After that I'd probably have struggled with 3 reps training this way.

13th August - Legs

A1: ATG front squat: 110kg x 6 / 110kg x 6 / 110kg x 5 / 110kg x 5
A2: ATG back squat: 80kg x 12 / 80kg x 12 / 80kg x 12 / 80kg x 12
A3: Leg extension: 20kg x 20 / 20kg x 20 / 20kg x 20 / 20kg x 20
Rest 2m and repeat

B1: Leg curl: 80kg x 6 / 80kg x 5 / 75kg x 5 / 75kg x 5 - 40kg x 6
B2: Romanian deadlift: 110kg x 12 / 110kg x 12 / 110kg x 12 / 110kg x 10
B3: Glute-ham raise: BW x 15 / BW x 14 / BW x 13 / BW x 12
Rest 2m and repeat

C: Seated calf raise: +62.5kg x 12 / +62.5kg x 12 / +62.5kg x 12 / +62.5kg x 12

15th August - Shoulders & Arms

A1: DB shoulder press: 36kg x 8 / 34kg x 7 / 34kg x 6 / 34kg x 5
A2: Seated lateral raise: 14kg x 12 / 14kg x 12 / 14kg x 12 / 14kg x 12
A3: Prone rear raise: 6kg x 25 / 6kg x 20 / 6kg x 20 / 6kg x 20
Rest 2m and repeat

B1: Close grip bench press: 105kg x 6 / 105kg x 6 / 95kg x 5 / 80kg x 6
B2: EZ pushdown: 35kg x 12 / 35kg x 12 / 35kg x 12 / 35kg x 10
B3: Rope pushdown: 15kg x 25 / 15kg x 20 / 15kg x 20 / 15kg x 20
Rest 2m and repeat

C1: Incline DB curl: 24kg x 6 / 22kg x 6 / 22kg x 6 / 22kg x 6
C2: Standing EZ curl: +27.5kg x 12 / +27.5kg x 10 / +27.5kg x 10 / +27.5kg x 9
C3: DB preacher curl: 6kg x 25 / 8kg x 20 / 8kg x 20 / 8kg x 20
Rest 2m and repeat

Notes:

Last couple of GBC sessions.

Decided to move on from this now as I'm definitely experiencing diminishing returns. I'll now be refocussing my efforts on getting my weight back up whilst holding on to/improving condition and CV fitness.

I know I respond pretty well to volume but it won't be quite as high as before as it's also a curse as far as injuries are concerned, so there will be more intensity to compensate. Not quite sure how it's going to pan out as I'd like to try something a little different and I'm having a bit of trouble figuring out a split!

18th August - Chest & Gunz

Warm up:
Rotator cuff exercises
Pec deck: 40kg x 10 (x3)

Exercises (90s rest):
A1: 30° incline DB press: 20kg x 10 / 30kg x 10 / 44kg x 8 / 40kg x 11 / 36kg x 12 / 32kg x 14
B1: 15° incline smith press: +80kg x 8 / +70kg x 9 / + 62.5kg x 11 / +55kg x 15
C1: 15° Incline fly: 16kg x 10 / 24kg x 10 / 26kg x 10 / 22kg x 12 / 20kg x 15
D1: FST Hammer Chest Press: +50k x 10 (x7)

E1: 30° incline DB curl: 24kg x 7 / 22kg x 8 / 20kg x 9 / 18kg x 10
E2: Narrow grip Scott curl: +20kg x 10 / +20kg x 10 / +20kg x 10 / +20kg x 8


Notes:

Enjoyed this today. Decided my training protocol needed a bit of freshening up so opted for 10% reductions in weight over my working sets and trained to within a rep of failure with slow cadences.

Haven't managed to have any treatment on my elbow yet which is now a priority.

Hehe, good journal update & nice sessions.

ollie wrote:

Alex wrote:I meant more the actual 20kg.

It was alright for the first set actually. After that I'd probably have struggled with 3 reps training this way.

I'm a one set wonder with weighted chins, be it in an A/B style of training or just straight sets - 20kg x 5 for a first set is sweet.

Looks like a fun routine

19th August - Legs

A1: ATG squat: 60kg x 10 / 100kg x 5 / 120kg x 5 / 140kg x 5 / 125kg x 8 / 110kg x 12 / 100kg x 15
A2: Leg extension: 90kg x 6 / 80kg x 7 / 70kg x 8 / 62.5kg x 10
B1: FST leg press: +100kg x 10 (x7)

C1: Romanian deadlift: 100kg x 5 / 140kg x 5 / 160kg x 5 / 140kg x 7 / 125kg x 8 / 110kg x 10
C2: Glute-ham raise: BW x 15 / BW x 12 / BW x 11 / BW x 10
D1: FST leg curl: 35kg x 10 (x7)
Rest 2m and repeat

E1: Leg press calf raise: +250kg x 12 / +300kg x 8 / +300kg x 8 / +300kg x 8 + 3

Notes:

Really tired this morning as I was at a gig in North London last night (Grizzly Bear - amazing) and didn't get to bed until 00:30, so was only in bed for 5 hours. Glad I got up though as it wasn't a bad session in the end.

Haven't done heavy back squats for a while and 140x5 was a bit of a grinder. I'm sure strength will come back soon though. Likewise on RDLs.

Early night required.

Not looking bad at all. What sort of food are you eating for early training?

Nice early morning session Ollie. Squats & RDLs are still strong.

Up at 5.30 - what time did you train?

Cheers

I eat at about 5:30 and get into the gym at 6:30. Breakfast this morning was:

Greens drink
Plum
1/2 Grapefruit
65g gluten-free oats [oats are naturally gluten free, but usually contaminated for various reasons] + cinnamon + 1 tsp honey (made with water)
45g WPC + 1 egg + cinnamon
1 tsp fish oil
Green tea

Then I have some ALCAR and EAAs about 20 mins before I start training.

One thing I do find is what I've eaten the day before is way more important when training first thing.

ollie wrote:One thing I do find is what I've eaten the day before is way more important when training first thing.

I think that's definitely true mate, whatever time you train.

Also agree with that from when I trained early.

Still doing Rugby training?