High reps are the way forward my neg repping bro!

Rab wrote:Tom Platz didnt get legs like his by poofing out of workouts!

Tom Platz is a genetic freak. Has anyone had better legs in 20 years since? Not many if any

lol cleaver

Tom certainly was a freak. reading soem of his leg training would make you cry! crazy!

m not used to this high volume and high intensity maralky although i do enjoy it!

Rab

Impressive squatting you psycho Rab 100x20? I would have puked

Good fun the volume, eh?

I may have to tag a rep set onto the end on my Squat routine.

cheers Ritchard

*********

Friday 14th March

Shoulders Volume & ab circuits

Side laterals - 10k x12, 10kx12, 12.5k x10, 15k x10, 17.5k x10, 20k x11....ds....17.5k x4...ds...15k x4...ds...12.5k x4...ds...10k x4
Flat Bench alt arnie - 22k x12, 22k x10, 22k x10, 25k x8 (each arm)
cable side laterals - 10k x10, 12.5k x10, 10k x10, 10k x10 (4 sec negs)
bent laterals - 10k x10, 12.5k x10, 15k x10, 17.5k x12, 17.5k x12

ab's circuit x2 - Knee raisesx15, crunches x15, rope pulldowns45k x15, decline situps x10, reverse crunches x10

******

Not the highest level of concentration tonight, but a decent session. good pre exxhaust and pump from the sid laterals and the alt arnie worked them hard through a maximum ROM.

ab circuit was brutal.

A nasty little drop set there. I'm getting the taste for all this heterosexual bodybuilding shit!

cleaver wrote:A nasty little drop set there. I'm getting the taste for all this heterosexual bodybuilding shit!

you mean homosexual lol

good stuff tho rab

ash fletcher wrote:

cleaver wrote:A nasty little drop set there. I'm getting the taste for all this heterosexual bodybuilding shit!

you mean homosexual lol

good stuff tho rab

Just remember that you, and all your tubby PL mates, are all shirtlifters, or wannabe shirtlifters

its getting heated in here! lol

cheers girls

im away to mp trolling

Sat 15th march

Arms Volume

CG BP (ez bar 5 inch apart) - 45k x12, 55k x12, 65k x10, 75k x10, 80k x6, 85k x6, 65k x12
Pushdowns - 50k x12, 60k x12, 70k x10, 80k x8
SA reverse pushdowns - 20k x12, 20k x10, 20k x10, 22.5k x10
Kickbacks - 12.5k x12, 15k x12, 20k x12

EZ curls - bar x12, 35k x12, 40k x10, 45k x10, 50k x10, 35k x12
Incline hammers - 15k x8, 15k x8, 15k x8
SA cable preachers - 20k x8...ds...17.5kx8...ds...15k x8...ds...10k x8 (arm to arm no rest)

*****

Had the keys for the gym and was training alone so couldnt go heavy or to failure on the cgbp. happy with the effort and volume for that reason. weight is lacking slightly

decent workout and a good weeks training.

weight this morning dry - 13 st 6. ive gained 2lb since last week which is just ridiculous as i feel a little leaner with the extra workload ive been dishing myself out. my appetite has also increased to suit and ive been eating slightly bigger portions but i didnt expect that!

Monday 17th March

Back Volume

BB rows - 50k x12, 60k x12, 70k x10, 80k x10, 90k x8, 90k x8
Rev cg pulldowns - 12b x12, 13b x12, 14b x10, 15b x10
SA Tbars - 20k x12, 30k x12, 35k x12, 40k x10, 45k x8
WG pullups - BW x8, BW x8, BW x6 +2 rest pause (fuck me!)
Motorbike rows - 20kx 12, 30k x12, 35k x10, 40k x10
seated high cable row- 10b x12, 10b x12, 10b x10, 10b x10

Punchbag - 10 minutes medium intensity

*******

feel as freash as a daisy tonight after that. piece of piss this volume stuff.

I find bb rows difficult to get comfy with alhtough i can feel them n the lats quite well.
SA tbars are the muts nuts. much better than db rows imo as it stops your shoulders doing too much work.
WGpullups were hard as hell at that point in the workout
Cabe rows were pulled high to work the upper back.

Nothing was overly intense tonight, went for sheer volume and pump. enjoyed it very much

Rab wrote:Punchbag - 10 minutes medium intensity

LOL!
Did you use a bit to make the punchbag swing?

Nice one Rab.

I take it you got on with the order or exercises?

Rilla - i just need to give a punchbag "the stare" and it swings itself out of fear!

Alex - I thought the order of exercises was bang on. Thats the first Ive done bent over rows in a long time, i struggle with them a bit. hard to get into a comfy position unlike tbars.. for me.

The high cable row (to upper chest) really worked my upper back. definatley something i will continue to use.

Recieved my novodex xt on saturday and picked up today. I bought it from http://www.jmnutrition.co.uk. i got it from them because i had good experiences with them on ebay a year or so back. good service and a competitive price for the UK. His delivery took a bit too long for my taste this time though!

Rab wrote:Rilla - i just need to give a punchbag "the stare" and it swings itself out of fear!

Alex - I thought the order of exercises was bang on. Thats the first Ive done bent over rows in a long time, i struggle with them a bit. hard to get into a comfy position unlike tbars.. for me.

The high cable row (to upper chest) really worked my upper back. definatley something i will continue to use.

Recieved my novodex xt on saturday and picked up today. I bought it from http://www.jmnutrition.co.uk. i got it from them because i had good experiences with them on ebay a year or so back. good service and a competitive price for the UK. His delivery took a bit too long for my taste this time though!

I was the same on BB Rows initially after using T-Bars extensively but soon got into the groove.

Do you start the cycle this Monday?

...i said that, but that was in a moment of weakness

another week or two of volume and then ill start. stick to the plan

And you said my workout was too much volume...

I do not envy you mate... 9.99 on the chunder scale? feck me I would have hit 15 as soon as I looked at my post wo shake!

Keep it up matey!

xRichx wrote:And you said my workout was too much volume...

I do not envy you mate... 9.99 on the chunder scale? feck me I would have hit 15 as soon as I looked at my post wo shake!

Keep it up matey!

hehe

this is just atemporary alex t conditioning program. ill be back onto HIT soon although im enjoying myself so far (other than the leg session)

Tues 18th March

Chest Volume

Incline DB - 20k x15, 25k x12, 30k x12, 38k x10, 40k x8, 38k x10
Cable crunch - 25k x12, 25k x12, 30k x10, 25k x10
Flat BB bench - 60k x12, 70k x12, 75k x10, 80k x10, 60k x14
Flat Flys -22k x12, 25k x8, 22k x8

Ab circuit x2 - leg raisex15, crunches x15, rope crunch x15

*******

Only had a spot for incline db onight to couldnt go bals to the wall. i can feel my left shoulder starting to get a little niggly. need to keep an eye on it!

working really hard on the cable crunches to work the muscle as hard as possible. got a crazy pump.

Thurs 20th March

Shoulders

was ment to be doing legs but one of the guys in the gym asked if id do them with him tomorrow night. about the same strength as me...a little stronger. il see if i can get him to go atg though

Side Laterals - 10k x15, 10k x12, 12.5k x12, 15k x10, 17.5k x12, 20k x12, 17.5k x8, 15k x10
SA side laterals - 17.5k x10, 20k x8
Flat bench alt arnie press - 22k x10, 22k x8
(back supported) db press - 30k x8, 30k x8
Bent db raises - 10k x15, 15k x12, 15k x12, 15k x12, 17.5k x12
side cables - 10k x12, 10k x10, 10k x8, 10k x8

Ab Circuit x2 - leg raisesx15, crunches x15, pulldowns 45k x15, rev crunches x15, decline sit-ups x10

****

plenty volume and my side laterals are getting stronger. happy with the way its going although a can feel a little niggle in my left shoulder still

Ab circuits were brutal. there the way forward i think!

Overall a good session. got a good sweat on tonight!

Fri 21st March

Legs Volume

Squats - bar x15, 60k x15, 80k x10, 100k x10, 120k x10, 140k x7
Leg Press - 135k x15, 150k x15, 165k x15, 190k x10 ...5 breaths...5 reps...5 breaths...5 reps
Leg ext - 4bx 12, 5b x12, 6b x10, 6b x10
seated calfs - 100k x20, 120k x15, 130k x15
hack calfs - 130k x20, 150k x15, 150k x15
leg curls - level5 x20, level8 x12, level10 x10

****

was going to do another set of squats but i have a little niggle on my right quad at the bottom of the sweep.

happy with the workout tonight again.

im very impressed with those squats rab.

ash fletcher wrote:im very impressed with those squats rab.

x2 Strong squats Rab

Some nice squats there chicken legs...