Lactic Acid Training

22nd March - Chest & Back:

A1: Flat DB press [4-0-X-0]: 50kg x 6 / 50kg x 5 / 44kg x 6
10s rest
A2: 30 incline DB press [2-0-X-0]: 36k x 12 / 36kg x 10 / 32kg x 11
10s rest
A3: Decline smith press [1-0-X-0]: 40kg x 25 / 40kg x 23 + 2 / 40kg x 20 + 5
120s rest

B1: Chin up [4-0-X-0]: +25kg x 6 / +25kg x 5 / +15kg x 6
10s rest
B2: Bent over row [2-0-X-0]: 80kg x 11 / 70kg x 12 / 70kg x 10
10s rest
B2: Cable row [1-0-X-0]: 25kg x 25 / 25kg x 23 / 25kg x 20
120s rest

Notes:

Going for 5-6 weeks of lactic acid training and more cardio to get my conditioning sorted. So so tough but definitely the most effective way of training to strip off fat without resorting to stupid amounts of cardio. This is the best method I've tried for rapid fat loss whilst retaining and even gaining muscle.

Diet won't change much, other than being 100% clean, which to be quite honest its been a long way from so far this year. Once I'm happy with my condition, I'm thinking about a cycle of anavar, but the libido loss is putting me off.

Whats your macro split like shagger? Your condition is aways there or there abouts mate i bet you dont have much to lose

you just like to moan a lot and come up with 1800kcal diet to get you in shape for a ski holiday when 80% of the time will be spent wrapped in a heavy jacket

I go very much by feel these days but in the region of 40 / 30 / 30. I'll be carb cycling so carbs will vary 10-50 I'd say.

Don't have too much to lose which is why 5 weeks of this will sort it quite nicely. That 1800kCal idea was bobbins admittedly

Don't fancy that for Legs and would be a bit harder to split between Quads and Hams. Certainly be harder to keep those ow rest times between equipment with Legs.

Could Try:

Squat > Leg Extensions > Walking Body Weight Lunges

Deadlift/RDL > Leg Curl > GHR or DL/RDL > Glute Bridge > GHR

Could throw in DB Swings somewhere for Hams as well.

It's properly hard work for legs...your heart feels like it's going to explode for the first couple of sessions, but your fitness levels and capacity increase so quickly if you stick it out. Last time I did fronts -> ATGs (about 70% of the weight for fronts) -> leg extension and RDLs -> leg curl -> hypers. Probably the hardest sessions to get through I ever do. The saving factor is that the short rest times mean you're in and out quite quickly. Aim is to get up to 4 trisets per exercise by the third time.

I can see if you can hold onto strength with the first movement then when you revert back to standard training the rebound should be very good for quick strength gains.

Yeah that's exactly it - as long as you're holding onto that then you know it's going well.

Hardest part maybe increase in appetite with the extra CV intensity.

If you're interested we're going to be doing some rugby training after next weekend as the season will be done but we want to stay match fit for the Testimonial in May.

Very impressive work with such short rest times Ollie.

Alex wrote:Hardest part maybe increase in appetite with the extra CV intensity.

If you're interested we're going to be doing some rugby training after next weekend as the season will be done but we want to stay match fit for the Testimonial in May.

That sounds ideal as I'd think about playing again if I thought I was fit enough. Think I have a few spare weekends over April too.

24th March - Legs:

A1: Front squat [4-0-X-0]: 120kg x 6 / 120kg x 5 / 120kg x 4 + 100kg x 2
10s rest
A2: Back squat [2-0-X-0]: 60kg x 12 / 70kg x 12 / 70kg x 12
10s rest
A3: Leg extension [1-0-X-0]: 20kg x 25 / 20kg x 22 / 20kg x 20
120s rest

B1: Leg curl [4-0-X-0]: 85kg x 6 / 85k x 6 / 85kg x 5
10s rest
B2: RDL [3-0-X-0]: 100kg x 12 / 110kg x 12 / 110kg x 11
10s rest
B3: Reverse hypers [1-0-X-0]: BW x 22 / BW x 20 / BW x 18
120s rest

C1: Standing calf raise (machine) [1-0-X-0]: L16 x 15 / L16 x 15 / L16 x 12

Notes:

Pretty pleased with this morning's session. Didn't quite go heavy enough on the back squats but they certainly still got my heart rate going. After fronts and backs and the first 10-15 reps of leg extensions the lactic acid in my quads was pretty unbearable and the last 5-10 reps were really hard going.

Legs were like jelly after the hamstring work. Nice.

Weighed in at 87.8kg first thing after a tinkle. Reckon 84kg will get me where I'd like to be again.

Do you have a proper Reverse Hyper machine in your gym Ollie? I've never seen one 'in the flesh' before.

Yeah we have - I've never seen one in another gym I've been to. Just worked with the bar as weight and that was bad enough today.

Looks pretty harsh going. Must have been pretty pumped.

ollie wrote:Yeah we have - I've never seen one in another gym I've been to. Just worked with the bar as weight and that was bad enough today.

Cool, I'm keen to give them a try at some point. I'd been put off in the past by the stress they can cause the lower back, but am keen again after reading this article:

http://www.enhancedfp.com/training/rebu ... -robertson


I'm all about the bodyweight variation on the purple Swiss ball

That's a good, well balanced article. I think this is the obvious thing to avoid:

To improve performance, we can start by eliminating the most stressful portions of the lift. Simply reducing the range of motion on the eccentric portion of the lift and not allowing lumbar flexion will go a long way to reducing shear forces on the back.

Alex wrote:Looks pretty harsh going. Must have been pretty pumped.

It was tough, but not as tough as expected. Definitely more in the tank I think.

ollie wrote:That's a good, well balanced article. I think this is the obvious thing to avoid:

To improve performance, we can start by eliminating the most stressful portions of the lift. Simply reducing the range of motion on the eccentric portion of the lift and not allowing lumbar flexion will go a long way to reducing shear forces on the back.

Well said- there was a guy in the gym at the weekend doing back (over)extensions that ended with his lumbar spine almost perpendicular to the ground, made me want to cry!

See that's someone I would stop and mention it to.

Speaking of mentioning things to people in the gym - that twat that had a go at me for leaving a couple of plates on a bar in the rack a few months back was there this morning, doing <1/4 rep squats at 140kg. He stripped the bar to 60kg, which was when I stopped him and asked if he'd finished or if that was the weight he'd be using for proper squats to something vaguely resembling parallel. He gave me a filthy look then walked off :win: I'm going to make sure I protect my hole though as I caught him glaring at me in a lustful rage a couple of times.

ollie wrote: I'm going to make sure I protect my hole though as I caught him glaring at me in a lustful rage a couple of times.

It's not only him you have to worry about

simon m wrote:

ollie wrote: I'm going to make sure I protect my hole though as I caught him glaring at me in a lustful rage a couple of times.

It's not only him you have to worry about

This belt ought to do the trick, and I could probably fit it under my pants.

Ouch!

Robbing Peter to pay Paul?

25th March - Shoulders & Arms:

A1: DB shoulder press [4-0-X-0]: 38kg x 6 / 38kg x 5 / 38kg x 2 + 30kg x 4
10s rest
A2: Seated lateral raise [2-0-X-0]: 12kg x 12 / 14kg x 12 / 12kg x 11
10s rest
A3: Military press [1-0-X-0]: 40kg x 20 / 30kg x 20 / 30kg x 15 + 5 + 5
120s rest

B1: Incline DB curl [4-0-X-0]: 26kg x 6 / 24kg x 6 / 24kg x 5
10s rest
B2: BB curl [2-0-X-0]: 35kg x 12 / 35kg x 12 / 35kg x 10
10s rest
B3: Fat Gripz hammer curl [1-0-X-0]: 8kg x 25 / 85kg x 25 / 8kg x 20+5
120s rest

C1: Fat Gripz CGBP [4-0-X-0]: 110kg x 6 / 110kg x 4 + 2 / 100kg x 4 + 2
10s rest
C2: Dip [2-0-X-0]: +20kg x 12 / +20kg x 12 / +20kg x 10
10s rest
C3: Close grip press up [1-0-X-0]: BW x 19 / BW x 18 + 5 / BW x 15 + 5
120s rest

Notes:

So pumped after this. You really have to leave your ego at the door, and even then these sessions are seriously hard work. The first couple of sets are just about ok, but the last tri-set is really tough going. You don't realise how fatigued you are until you start it. Think the trick is to reduce your working weight slightly for the second set, then again by more for the third.

Triceps seem to fatigue more quickly than anything for some reason, although the dips seemed to stay stronger, possibly because of chest involvement I suppose.

Couldn't get anywhere near my face in the shower

ollie wrote: I'm going to make sure I protect my hole though as I caught him glaring at me in a lustful rage a couple of times.

watch yourself on the reverse hyper

28th March - Chest & Back:

A1: Flat DB press [4-0-X-0]: 50kg x 6 / 50kg x 5 / 44kg x 6
10s rest
A2: 30 incline DB press [2-0-X-0]: 36k x 12 / 36kg x 11 / 32kg x 11
10s rest
A3: Decline smith press [1-0-X-0]: 40kg x 25 / 40kg x 25 / 40kg x 25
120s rest

B1: Chin up [4-0-X-0]: +25kg x 6 / +25kg x 5 / +10kg x 6
10s rest
B2: Bent over row [2-0-X-0]: 80kg x 12 / 80kg x 10 / 80kg x 10
10s rest
B3: Cable row [1-0-X-0]: 25kg x 25 / 25kg x 25 / 25kg x 25
120s rest

Notes:

A few gains this time around. The 25 rep sets seemed a lot easier in particular. Happy with the session.

Had my leaving do for my old job on Friday, so inevitably drank too much Straight into my new one tomorrow, but looking forward to it.