Yes I am a Journal Whore

Starting afresh after 2 weeks holidays and a fair bit of muscle & fat loss.

Going to do what i have found works best for me so far...Dorian Yates style HIT suited to the lesser man..so 3 days on average training with a 4 day split.

Im going to try the program with a little more volume for chest as it seems my chest gets strong easy with hit but doesnt grow so well. Worth a shot!

So

Chest & biceps - Incline db, Incline flys, Decline BB, EZ curls, Hammer curls
Back & rear delts - Yates Row, Pulldowns, Tbar Rows, SA cable rows, DB rear delt raise
Shoulders & triceps DB press, Hang cleans, SIde laterals, Bench dips Decline cgbp
Legs Front squats, Split Squats, RDL, Leg curls, Donkey calf raises

...something along those lines

No pullups & bar dips as the gym had to move location and we had to leave behing the welded stuff. I can see me moving to a hardcore gyma few towns over although the 20 min drive would be a pain as im only 5 min away right now. extra money on petrol i dont really have to spend on petrol!

always a day at least between workouts

Supplements will be very very basic and food will be high on meat, fish, eggs, poultry, oats, quinoa, bulgur wheat, fruit and more veg than i have ever eaten before.

I plan on being a little more flexible with the days i train to give me more of a home and social life. I have been too strict and anal of late and there really is no need for it!

First week of September will be for breaking me back in and getting back into the swing of eating 6+ times per day as my body has been used to 3 for the past 2 weeks. I need to get the energy levels back up ready for the upcoming all out assault

Journal whoring aside, looks like a nice split and much fun.

Have you heard of an exercise called the deadlift?
It's supposed to be very good if you want to train your body to kill people, hence the name. Or maybe it's because it kills you dead.
Side note - a friend of mine (who doesn't lift) always calls it (in danish) dødsløft instead of dødløft. The "S" in the middle is a possesive prefix in danish, so what he's actually saying in danish best translates to "lift of death" in english. Always gives me a good chuckle.

He's shit at the DL and so ignores it's existence.

Craig wrote:He's shit at the DL and so ignores it's existence.

Yea I believe he did a race to 180kg with somebody on these boards this spring. Naturally he lost.

Rilla wrote:Have you heard of an exercise called the deadlift?
It's supposed to be very good if you want to train your body to kill people, hence the name. Or maybe it's because it kills you dead.
Side note - a friend of mine (who doesn't lift) always calls it (in danish) dødsløft instead of dødløft. The "S" in the middle is a possesive prefix in danish, so what he's actually saying in danish best translates to "lift of death" in english. Always gives me a good chuckle.

LOL fear the lift of death! On a side note danish ö rocks!

And he's back. I expect there's a thread somewhere but was it fun dude?

Rab wrote:Y
I plan on being a little more flexible with the days i train to give me more of a home and social life. I have been too strict and anal of late and there really is no need for it!

Funny how it takes some time out to realise this sometimes. I got into the same state and you just stop enjoying yourself for little/no benefit to your training. Not worth it!

ollie wrote:

Rab wrote:Y
I plan on being a little more flexible with the days i train to give me more of a home and social life. I have been too strict and anal of late and there really is no need for it!

Funny how it takes some time out to realise this sometimes. I got into the same state and you just stop enjoying yourself for little/no benefit to your training. Not worth it!

Definitely agree with that mate, you've got to enjoy life too - no need to be too obsessive about it.

Forgot to add deadlifts to back day as its been in with lower recently. will edit that! Cheers for the put down Rilla you slutty little bitch.

I need to sort my head out in general. I have been too obsessive ver the past few month and it has effected my relationship with my girlfriend and my friends which is just stupid. I need to make allot of changes in my life in general actually. Funny how it takes time out to realise such things.

I had a good holiday cheers chaps. I will write that Ibiza review for those interested as soon as i get a chance.

Me love you long time Mister Robert!

Another break in session tonight. thought i better face up to the deadlifts and clean & press...the hard shit. Had to remind myself out loud a few times to man the f*ck up and lift the weight!!!!

Hard work but only light weights. I have lost a shedload of strength. My poor appetite and little virus aint helping to get me back on track but being a bad muthertrucker i wont give up till im stronger and bigger than ever

Rab wrote:Another break in session tonight. thought i better face up to the deadlifts and clean & press...the hard shit. Had to remind myself out loud a few times to man the f*ck up and lift the weight!!!!

Hard work but only light weights. I have lost a shedload of strength. My poor appetite and little virus aint helping to get me back on track but being a bad muthertrucker i wont give up till im stronger and bigger than ever

Punish the iroo bro. ESN ELITE!
Just show dem muscles who's the boss!

Rab wrote:I had a good holiday cheers chaps. I will write that Ibiza review for those interested as soon as i get a chance.

Does it involve jelly?

post holidayness Rabby! paying the price of being naughty. Draw the line between obvious side effect and not manning up dude. You probably need a week break from holiday, not exactly a normal laid-back lifestyle you were living over there I'll bet. Different time-zone out at different times of day... getting up at 1pm and getting in at 8-9am will add up to make a jetlag effect when you retun to normal operating hours.

Glad is was a good one mate Get yer head back, stop being a minge and make those life adjustments and like the Rilla said "Show dem muscles who's boss!"

I might well go with this split again myself dude.

Either that or i'm going to use another split but go for a little more volume.

No Jelly Richard but if there was the oppertunity i would have been in there!

Bang on Upright. Never really thought of that aspect. I was waking at 12.30am to go out clubbing and not getting back till 6am. this was only a few times but it messes you up. Appetite is just about up to par today and im feeling better. back to 5.45am rises and 10.30pm beds with lots of good food in there.

Day 1 - Back to the grind.

Chest & biceps

Incline DB - 20k x12, 30k x10, 40k x8, 40k x8
Incline flys - 20k x10, 30k x10, 30k x10
Decline BB - 60k x8, 80k x8, 100k x6

Ez perfect curls - 25k x10, 30k x8, 35k x8, 35k x8
Seated Hammer Curls - 12.5k x10, 15k x10, 17.5k x10


Notes

First day back on the grind. strength is back up but allot below where it was. Wont take long. As its early in the HIT prgram and just after a lay off, i did a couple of working sets as i wasnt able to generate the levels of intensity in 1 working set i have come to expect of myself. Next week the real fun begins.

Not a bad start back mate. Strength looks great given the lay off!

Indeed, strength looks good for the time off.

Y0ou're looking weak as shit you little piss-ant.

Good to see I'm not the only one losing momentum.

Rab glad your getting your head in the game. You only really need to think about training when your doing it and maybe a bit before. Now you have been doing this game for a while it should come as second nature. Eat your meals,drink plenty of water,kill the weights and thats really all you need to think about which is not much really. Then enjoy life.
I was getting the same as you very focused as i was getting decent results. However i'm sure Jan suffered to much. This time keep it simple but effective and enjoy life.
Glad you back on the Yates split it is the best split i have used so far but giving push,pull and legs another crack

Feel like utter shite. Had the post holiday sniffs and I thought the worst was past. Been coughing my ass off all day and my throate is soo sore and swolen now i can hardly breath....BUT....If i can make my work then i can make the gym. Plough on!

Legs

Below // Squats - Bar x12, 40k x10, 60k x8, 80k x8, 100k x5, 110k x5
Heels together leg press - 165k x10, 180k x10, 195k x8
RDL - 60k x8, 100k x6, 120k x6
Seated calf raise - 80k x12, 110k x12, 120k x10


Short, light and only a 6/10 for intensity. Im glad i went though. I have something to improve on for next time when im feeling better.

I recon it will take 4-6 weeks to get my strength back up to where it was. maybe a little less for some bodyparts but the squats will take a while due to being injured for months.

Damn you've lost some strength there !


This day just gets better and better

Gym-pig wrote:Damn you've lost some strength there !


This day just gets better and better

Bloody Vulture

By the end of this 8 week session i wil be bigger and stronger than ever Mark my words old man