20 Minutes HIIT on the rower 20/40 split. Hitting just under 1:30/500M on the sprints.

Gave some 'conditioning' exercises a go today. Went into the boxercise room where it was nice and quiet.

30 seconds skipping, followed by 30 seconds mountain climbers, followed by 30 seconds high knees jogging on the spot. 30 Seconds rest. Repeat. 2 minutes rest. Repeat again.

I wanted to do it a third time but my legs were like jelly! and I've a shoulder session tomorrow and didn't want to over do it. REALLY enjoyed it though.

Shoulders. Last scoops of SP250 too.

2 Minute warm up on X-trainer, RC warm up and mobilisation.

Overhead Press - Inc PC & FatGripz
20KG x 8 front, x 4 back
40KG x 8
50KG x 2
60KG x 5,5,4,3,3
60 seconds rest

Muscle Cleans
50KG x 6,6,6
30 seconds rest

Seated DB Shoulder Press, no backrest, inc FatGripz, no lockout
20KG x 8
20KG x 8 (Hammer)
20KG x 7
60 seconds rest

Shoulder Press Machine, no lockout
35KG x 9
35KG x 8 Hammer
35KG x 8
60 seconds rest

Standing Overhead Press
30KG x 12 Failure, 9, then 3 partials
30KG shoulder width grip x 11 Failure,8, 3 partials.
60 seconds rest

Side Raise, one side at a time
6KG x 10/10, 10/10, 10/10, 8/8
60 seconds rest

Facepulls
31KG x 6 too light
33KG x 10
38KG x 10
41KG x 10
60 seconds rest

Barbell Shrugs, Narrow False Grip
50KG x 10
70KG x 10
80KG x 10
60 seconds rest

Behind the back Shrugs
50KG x 10
70KG x 10
80KG x 10

Weighted Dips, Preacher Curls, Lying Skull Crushers and cable curls to finish off arms.

Quite a bit shoulder session with lots of OH Pressing. Really trying to establish a mind muscle connection. Possibly over training as I was trying a few new things.

Narrow grip shrugs I really like and felt good on the whole.

I've managed to put some size back onto my arms at 16" cold. My shoulders are also filling out nicely too. I think I'm boardering around my maintenance allowance and have been having slightly larger portion lunch and evening meals. I see nuts and humous/carrots as 'healthy' snacks so was snacking a fair bit. Going to cut portions down and only snack, in small amounts, as a last resort.

Morning weight has been anything between 85.1KG and 85.9KG during the course of the week. Possibly due to dropping a long session of SS cardio for HIIT. However bodyfat is definatley dropping so I'm not overly fussed if I don't weigh any less.

Considering a change in reps per set so will be heading for 8-10 I think for a little while just to mix things up to see how I get on with fat loss and also if I can gain any size. Give my CNS a bit of a break from strength training.

Thoughts welcome.

Legs.

2 Minute Cycle & full body mobilisation to warm up.

Back Squats
7.5KG x 6
60KG x 6
100KG x 4
120KG x 1
130KG x 3, 3, 3, 3, 2F, 2
120 seconds rest
100KG x 10
60 seconds rest
60KG x 20
60 seconds rest
Feet 6" apart:
60Kg x 10, 10
60 seconds rest

SLDL
60KG x 6
80KG x 6
100KG x 6,6,6,6,6
60 seconds rest

Leg Extensions
45KG x 6
75KG x 6
105KG x 6,6,6,6,6
60 seconds rest

DB Pull ins
14KG 10/10, 7/7, 13/13
30 seconds rest

Cable Twists SS with Hanging Knee Raises
11KG x 12/12 - 12
13KG x 10/10 -10, 10/10 - 10
30 seconds rest

Cable Rope Crunches
33KG x 10, 10, 10
30 seconds rest

Heavy squats felt nice and comfortable, core is deffinatley getting stronger. The last reps in the sets of 3 were tough and a little slow but got them out without too much 'discomfort'. Dropping from 130 to 100 and then 60 made 60KG feel like bodyweight it was amazing. A well and truely fooled CNS!

Added an extra rep on this tip so sets of 5 are now sets of 6. Leg extensions were good. I found I was tensing my feet/tibialr anterior up so I focused on keeping these relaxed and loose and could feel it a bit more higher up in my quads.

Grip of SLDL was false grip and my right forearm felt serverly taxed but didn't give out which I was pleased with. Sweating everywhere was is always nice. Also broke the 85KG barrier this morning weighing in at 84.9KG I had been snacking due to boredom but have been cracking on with Uni work so hoping to see a bigger drop over the next week.

HIIT and some Tabata Conditioning tomorrow.

that has gota have wiped you out!

kp1512 wrote:that has gota have wiped you out!

Haha I was feeling it a bit at the time!

In regards to squatting thats a reasonably low volume workout for me.

I like big sets

Chest & Back today

2 Minute Warm Up X-trainer & Mobilisation + RC exercises.

Flat Bench
60KG x 11
70KG x 2
80KG x 2
90KG x 2
100KG x 2
110KG x 2
Working: With FatGripz
90KG x 8
90KG x 6
90KG x 4
Rest periods no longer than 120 seconds

Weighted Pull Ups
+ 7.5KG x 8,6,5
60 seconds

Incline DB Press, 30 degrees
35KG x 8,7,6
90 seconds rest

B.O.R's
60KG x 8
70KG x 8
80KG x 8
90KG x 5
90 seconds rest

Low to high cable flyes, one side at a time
11KG x 10/10,10/10,10/10
45 seconds rest

Decline Cable flyes
13KG x 10,10,10
45 seconds rest

T-Bars, close grip handle with FatGripz
50KG x 10,10,8
60 seconds

Wide Grip Pull Down
54KG x 10
61KG x 10, 10

Weighted Dips
BW x 8
+15KG x 8,6,5
60 seconds rest

Preacher Curls with Fatgrips
22.5KG x 12,12,12
90 seconds rest

Standing DB Overhead Skull Crusher
22.5KG x 12,10,7
60 seconds rest

Cable Curls. With FatGrips over rubber handle, 3" diameter
23KG x 8,6
18KG x 5

Cable curls at the end with a massive grip were killer. So so so tough when keeping the elbows in, felt it working like never before.

Bench without the FatGripz felt amazing and then incredibly difficult with! going upto 110KG probaly took it out of me a bit.

I popped some oats into my pre & pwo shakes today as I haven't had any for about 2 weeks now. Time to break the cycle. I'll deffinatley be adding some in post to get that insulin spike. Did 40 minutes SS cardio, hill intervals, some RC work and then some conditioning and weighed in at 84.2 this morning down 0.7KG from Monday, I cut nuts down/out and was probaly a bit dehydrated but we'll see how it goes. Weight steadily coming down and strength/size staying around the same.

Legs today. Today was the first time in ages I trained without having had a real chance to prepare myself. I've been dealing with inheritance from my fathers death and also printing and binding my dissertation today both stressful events. I ate breakfast at around 8. Had some humous & veg at 10:30 as I had a group meeting in uni. Took some nuts with me which I ate at 11 and then didn't get home and have lunch until around 3. Not a massive gap, but I usually eat regulary and consistently so felt a bit topsy turvey. Trained at 4:30.

3 Minute cycle to warm up & focus + full body mobilisation

Back Squats- All deep
7.5KG x 6
60KG x 6
100KG x 4
120KG x 4
130KG x 3,3,3,3,3,3
120 seconds rest

100KG x 10
60KG x 20
60 seconds rest

Heels 6" apart:
60KG x 10, 10

SLDL
60KG x 8
80KG x 8
90KG x 8,8,8,8
60 seconds rest

Leg Extensions
45KG x 8
65KG x 8
80KG x 8,8,8,8
60 seconds rest

Prone Bridges
60 seconds, 60 seconds, 60 seconds
20 seconds rest

Lying Leg Raises with pushback from partner, slow negative, constant tension
10,10,10
60 seconds

Side Bends
25KG x 10/10, 10/10, 10/10
60 seconds rest

Hanging Knee Raises
10,10,10
90 seconds rest

I suprised myself managing to get all 6 sets complete at 130KG BW closing in on 84KG too.

40 Minutes X-trainer & some conditioning yesterday.

Shoulders

Overhead Press
WU: 15KG x front 8, back 4
40KG x 8
50KG x 2
60KG x 5,5,5,4,4
60 seconds rest

Seated DB Press no backrest
20KG x 8,8,7,6
60 seconds rest

Cable Face Pulls
WU:31KG x 10
36KG x 10
36KG x 10
38KG x 10
41KG x 10

Side Raises, right then left
6KG 10/10, 10/10, 10/10, 10/10
15 seconds rest

BB Shrugs close grip
80KG x 10,10,10,10
30 seconds rest

Dips
BW x 6
+10KG x 8,7,6,5

Preacher DB Curls with FatGripz
9KG x 10/10
10KG x 12/12
12KG x 12/12
12KG x 12/12
30 seconds rest

CGBP
50KG x 10,10,10,10
45 seconds rest

Cable Curlz EZ Bar with FatGripz on rubber grips
18KG x 10
20KG x 12
20KG x 8

Having a 'care free' weekend this weekend in regards to nutrition. Not going to be eating anything bad but calorie allowance is going out the window and will be taking in carbs in the form of couscous and generally eating a bit more as it's been 6-7 weeks and I'm a tad peckish!

Dude, when you keep doing the same thing with the same result, it'd be a good idea to change approach.
Let's say you keep an online journal and you get very few comments, maybe you should add some minor info.

Actually no. I want detailed info on how many bitches that hot bod' of yours gets you.
More sex, less training please.

xoxo (no homo).

Rilla wrote:Dude, when you keep doing the same thing with the same result, it'd be a good idea to change approach.
Let's say you keep an online journal and you get very few comments, maybe you should add some minor info.

Could you expand on the 'minor info?' This journal is mostly for my own logs but peoples comments and ideas are always welcome.

I have been, or at least trying, to change minor things. For example I'm still progressing on my 5x5 for shoulder strength and have been playing around with slight variations on reps, sets, bars & dumbells. Going to have a play with some different incline angles etc. As I'm still cutting and don't seem to be taking any steps backward for the mean time 'if it ain't broke'.

Though it is about time I switched to some generic mass training for a couple of weeks and will then start a new routine around Easter time. As I'm going to be slowly reintroducing some higher carb levels to give me the energy required, they will still be much lower than they have ever been before.

Anything in particular you'd like to suggest changing that promted your post?

Rilla wrote:Actually no. I want detailed info on how many bitches that hot bod' of yours gets you.
More sex, less training please.

More sex please!

Legs:

Back Squats 130KG x 3,3,3,3,3,2
120 seconds rest
100KG x 10
60 seconds rest
60KG x 20
Narrow
60KG x 12
60KG x 12
60 seconds rest

SLDL
80KG x 10,10,10
60 seconds rest

Leg Extensions
80KG x 8,8,8
60 seconds rest

DB Pull Ins
12KG x 10/10,10/10,10/10
60 seconds rest

Hanging Knee Raises
10,10,10

Realised how absolutley burned out I am today. So will be taking a few days off and returning with a different approach. The final month before I return home for easter so will be upping the cardio/hiit/conditioning. Thinking about a full body 3 times a week followed by some CV the following day and then a day rest once a week. Will do some reading and see what I can come up with.

Having had a quick read around this is initially what I've peiced together. Two alternating fullbody routines. One push & one pull. Seperated by a days HIIT. I'm not quite sure if some of the exercises are in the correct places but obviously it's open for ammendments:

ROUTINE A: PUSH

CHEST - Flat Bench - 3 x 10 (Alternated with incline press each rotation)
SHOULDERS - Military Press or Alternating DB O/H Press - 3 x 10
LEGS - Back Squats & Leg Extensions - 3 x 10, 3 x 10
TRICEPS - Dips, SkullCrushers, Pushdowns, CGBP (2 of 4) 3 x 10, 3 x 10

Sets - 18

ROUTINE B: PULL

BACK: Pull Ups & B.O.R's - 3 x 10, 3 x 10
LEGS: Deadlift &/or SLDL (probaly rotate each cycle) - 3 x 10, 3 x 10
SHOULDERS/TRAPS: Facepulls, Raises, Shrugs (2 of 3) 3 x 10, 3 x 10
CHEST: Low to High Flyes - 3 x 10 (Alternated with decline flyes each rotation)
BICEPS: Preacher Curls, Hi Cable Curls + other (2 of 3) 3 x 10, 3 x 10

Sets: 24 to 27

EXAMPLE:
Mon- A
Tues - CV/HIIT
Weds - B
Thurs - CV/HIIT
Fri - A
Sat - CV/HIIT
Sun - B
Mon - Rest Day

Not sure if Flyes are a pushing or pulling exercise? Figured you're pulling your arms together so popped them into the pull cycle.

I'm aware Deadlifting is pritty much a back and leg exercise but placed it under the legs heading to make things cleaerer. Thinking shrugs might not be necesary after Deadlifting. Raises aren't something I'm too keen on leaving out.

For arm isolation I'd use two exercises, obviously there are quite a few so just named the main ones. Thinking GCBP could become a staple and then cycle 1 other tricep exercise.

Would probaly perform some core work on the Push split.

Trying to get as much stimulation as possible without over training. Rest day could be ever 5th day as opposed to 8th

C+C welcome.

Start of the new split today. Some HIIT on the rower, conditioning & a quick barbell complex yesterday.

Flat Bench
80KG x 10,9, 6

Squats
100KG x 10,10,10

Military Press
50KG x 8, 8, 7

Incline DB Press
30KG x 10, 8, 7

Leg Extensions
65KG x 10,10,10

Single Arm O/H DB Press
14KG x 10/10
16KG x 10/10, 9/10

CGBP
50KG x 10
55KG x 10, 10

Dips
BW x 5, 8, 7

/\ Handle Tricep Pushdown
Slow negs:
26KG x 10,10,10

Rest periods were 90 seconds or less. Took just over an hour. Some serious fatigue became evident within my lifts and it was quite taxing on the ticker too.

I appreciate that you say the fat gripz make it harder but what positive benefits , if any have they brought

Ta

GP

Gym-pig wrote:I appreciate that you say the fat gripz make it harder but what positive benefits , if any have they brought

Ta

GP

Any benefits haven't been as great as they could have been due to currently cutting. A small increase in forearm size. Combined with a false grip where ever possible too has improved grip strength but I've not yet tested what I'm capable of holding. However I feel I have a much securer grip and a bit more endurance in that aspect.

In regards for the upper arm I can most deffinatley feel more bicep recruitment and have noticed progression on the peak of each bicep. Vascularity has increased but probaly due to lower bf levels. I'm not going to be silly and say they've given me 'longer or wider' biceps as this is just achieved from regular growth. However they do look better developed.

However some of these points may well be to do with bf levels.

If you can spare the cash give them a go. Holding a heavy bar with them on is a challenge in itself. I've not yet tried wrist curls with them but can imagine it being challenging. If not I'm sure you could find some other use for them

Hope this answers your question.

Cheers pal

Which ones do you have ???

Gym-pig wrote:Cheers pal

Which ones do you have ???

The only kind?!

Unless there's some other type of FatGripz I don't know about?

They have stock inside the UK and ship from within the UK. Took around 3-4 days from purchase to delivery for me.

Yesterday: 10 Minutes HIIT/Rower 30:30. 2 barbell complexes and some conditioning/circuits.

This morning (8am ) I was helping a friend with some research for his dissertation. It involved me being wired up to a small machine with sensor on my quads, knee and hamstrings which provided a readout for muscular response/recruitment levels to a laptop.

This week he needed a 1rm squat @ parralell. I've never really squatted parralell before, usually always below or ATG so this was new for me. Needless to say I smashed my PB which was a deep squat @ 150KG with a parralell squat @ 170KG So that bumps 20KG of the 30KG I've been trying to gain nicely!

This afternoon was the pull workout for my full body routine:

Deadlifts
70KG x 8
110KG x 8
150KG x 5,5,5

Pull Ups
BW x 10,6,5

Low to Hi Flyes
11KG? or 13KG? Can't remember
x 10,10,10

Decline Flyes
16KG x 10,10,10

B.O.R's
60KG x 8
70KG x 10,10,10

Lateral Raises
8KG x 10/10, 10/10, 10/10

Shrugs
90KG x 10,10,10

Facepulls
36KG x 10,10,10

Chinups
BW x 6,5,4

Preacher DB curls @ 12 KG and Hammer curls @ 10KG, both with FatGripz to finish. Bodyweight this morning was 84.9KG, so not my lightest though I have had a few carb re-load days as I've felt quite drained as of late. Boydfat still dropping though so it's all good. Happy with my double bodyweight squat so can't complain.

You love the volume mate! good progress towards your target. Nearly there

He is addicted to volume!

Will wrote:He is addicted to volume!

Shhhh!

For every 4 days I think it's a reasonable about of volume.

I was suprised that it's time to to my push split again tomorrow already came around fast and I feel just about recovered so I think this frequency could be key. I've had a few days where I've eaten generously yet still managed to drop weight (though am still around where I was a week ago after a weekend where I ate loads) so the HIIT and fullbody intensity aerobic side of the workout is working.

Had an Easter egg today, only live once! and went a bit Nutella crazy too. 3 Pitta's full of nutella and then some strawberrys with a big dollop melted all over. A rare treat, why does it taste so damn good!

I had a look at myself in the mirror in the changing rooms today. Something I haven't done since before christmas as I usually just grab my stuff and walk home, however was quite sweaty today so needed a cool down. Deffinate deffinate progress, slimmer, more shape and lower b/f

Usual HIIT & Conditioning yesterday.

Push Split:

Flat Bench
80KG x 10, 10, 10 (last 2 reps assisted)

Back Squats
100KG x 10,10,10

Military Press
45KG x 10, 9, 7

Incline DB Press 30 Degrees
30KG x 10, 9, 7

Leg Extensions
65KG x 10,10,10

Arnies
14KG x 10/10, 10/10
16KG x 8/8

Diamond Press ups
BW x 10, 8, 6

DB TGU
6KG x 2/2
8KG x 2/2
10KG x 2/2
12KG x 2/2

Dips
BW x 10, 9, 5

/\ Cable Pushdowns - 4 second negs
26KG x 10, 10, 7

10 Minutes HIIT on the Rower 30:30. 2 Barbell complexes @ 20KG. Circuits/Conditioning and had another play with some DB TGU's and DB Windmills.

Deadlifts
150KG x 5,5,5

Pull Ups, Knees Raise
BW x 8,7,6

Lat Raise
8KG x 10/10, 10/10, 10/10

Low to High Flye
11KG x 10/10, 10/10, 10/10

Decline Flye
13KG x 10, 10, 10

B.O.R
70KG x 8,8,8

FacePulls
36KG x 10,10,10

Shrugs, narrow
90KG x 10,10,10

Chins, Knees raised
BW x 6,6,6

DB Preacher Curls with FatGripz
12KG x 8/8, 8/8
14KG x 5/5

Reverse Grip EZ Curl
17.5KG x 10,10,10

Single Handle Cable Curl
11KG x 10/10
13KG x 8/8