ok. since all the big boys are over here, id be better off starting up my journal in this gaff for the best advice and feedback.

dorian style HIT program. training monday wed friday on a 4 day split.

shoulders & tris
db press
hang cleans
side laterals

pushdowns
tricep dips

back & rear deltswg pullups
deadlifts
t-bars
reverse cg pulldowns
db rows or single arm cable rows
bent over laterals

chest & biceps

incline db
flat db
decline bb
pullovers or flys

legs

atg squats
stiff deads
atg hacks
leg curls
seated calfs
hack calfs or donkey calfs

one working set to failure, which will be highlighted in red. other sets are either warmup sets or sets that are done very strict for a pump.

Friday 18th Jan

Legs

Squats atg - 60k x10, 80k x10, 100k x12 (prev - 110k x10)
stiff deads - 60k x10, 80k x8, 110k x10 (prev 100k x10)
hacks atg - 90k x11 +1 rest pause (prev - 80k x15 +5 rest pause)
calf superset - seated 130k x16 - lying stiff leg on hack 130k x15
leg curls - stack +10k x12 (prev - 10 reps)

happy with that leg workout.

+2 reps on squats from last week. solid progress.
did stiff deads first to give hams more of a boost. this made the hack squats (the most brutal exercise in my routine imo) even more brutal. they hit the spot big time though. good machine we have!

extra umph on calfs. there coming along a bit better!

monday 20th jan

Shoulders & tri's

db press - 20k x8, 25k x8, 30k x6, 35k x6 (prev - 35k x4 or 5)
arnie press - 25k x10.....drop set.....22k x5 (prev - 25k x7)
hang cleans - 40k x10, 65k x8 + 2 rest/pause (prev -60k x10)
seated side laterals - 10k x10, 15k x5 + further 10 standing

pushdowns - 40k x15, 60k x12, 80k x13 (prev - 75k x13)
dips - bw +25k x13 (prev- 25k x8)

*******

very intense session. best this year. a full workout of personal bests i think

* heavy spot on the db press. they were made-up and were dodgy.
* major improvement on arnie press. burns like hell. great exercise
* hang clean form wasnt as good this week although my traps are killing me today so they must have hit the spot.
* did side laterals seated to make the first few reps 100% strict. will stick to this for a few weeks.

triceps are running away from everything else witht there gains.pushdowns feel stronger every week, with my form still being spot on!
dips seen such a dramatic increase because i used my dipping belt for the first time. its very good! you can focus 100% on the movement, and not the weight between your legs.

deleted post

wed 23rd Jan

Back & rear delts

WG pullups - bw x10, bw x8, bw +10kg x10...rest/pause...bw x4 (prev - +7k x8)
Deadlifts - 60k x8, 90k x6, 120k x5, 140k x5 (prev- 130k x6)
T-bars - 40k x12, 80k x6..drop set 60k x6 (previous 70k x9)
Reverse cg pulldowns- 10 blocks x12, 16 blocks x8 (previous - 16 blocks x10)
Single arm cable rows- 30k x10, 30k x15
Rear delt laterals - 15k x10-12 (prev - 15k x10)

****

Very happy with the way this workout went. pullups were pretty easy. they keep going up every session without much of a struggle or drop in form!

Deadlifts were bang on. using chalk makes a big difference. thinking about grip goes right out the window, allowing you to focus on the lift.

Had to cut the working set a little short ont he pulldowns. i have a cist right int he middle of my stomach that feels like its going to burst on occasion. i may need to see a specialist as the doctor isnt interested. prick!

The single arm cable rows hit the spot on my right hand side lower lats. i couldn’t get the feel for it on the left though! overall its a good exercise for isolating the lower lats. time will tell if it makes some improvements

FRI 25 JAN

CHEST & BI'S

incline db - 20k x12, 25k x10, 30k x8, 40k x10
flat db - 40k x7
incline db -30k x12
flat db - 25k x15
incline flys - 25k x12
pullovers - 50k(bar) x5, drop set 30k(db) x10

bb curls - 30k x10, 50k x6...DS...45K X1...DS...40K X1...DS...30K X3 or 4
doorway hammers - 17k x12
concentration curls - 12k x15

*********

a bit heavy on the volume for me. plenty effort and a good workout

Good db benching Rab, it looks like your incline benching is stronger than flat, or is that just because you did it first?

You post up some very nice homosexual workouts Rab.

how did the pullovers go?

i do, and have prioritised incline chest work for a while, so its almost as strong as flat work. the flat was weaker because i ditn a intense set of inclines first, yes!

im using 3 seconds or more negatives with them to ensure proper control.

...

thanks rilla. im looking forward to posting my deadlift numbers this friday

Rab wrote:thanks rilla. im looking forward to posting my deadlift numbers this friday

Nice. I'll be going a bit slow this week to save my back a little, but I'm gonna go hard and heavy on the deads starting next week.

pullovers went pretty bad

used a 1" bar with 20k each side. it was hurting my elbows like fuck so i did 5 and dropped into a 30k db. there wasnt an ez bar available at the time. ill give one of those a go next time but i dont feel much off of them unless i can go heavy enough

im considerind usng the peck deck as the last exercise in my chest routine.

impressive db presses rab, where did that come from! lol. Keep it up mate.

Rab,

Are you experiencing any advantages using DB over BB ?

I can handle the weights but struggle to get the DB in position sometimes . Just wondered if its worth the effort /slight loss in safety

Ta

GP

i would say its safer with the dumbells as long as you ahve the space and some rubber mats to drop them if need be. with a bar you have your neck to worry about of you go all wobbly.

since your a big chunky fella, you shouldnt have a problem sitting up with 80kg on your chest after a set, where as 13 stone of me does. i have a spotter to take one away!

to get them up i have my spotter to hand me one, or i clean the weight from the flor to the front squat position on my shoulders, then sit back, or use my legs to work them up to my chest from a seated position.

im much prefering the dbs to the bar and im progressing much better alswell. im shooting for 48k x5-6 next week. im feeling confident ill get it. i have the luxury of a couple of spotters for that over you though. this is where it comes down to how much you cant handle on your own.

I agree that spotters make all the difference with DB Press.

If someone helps with the first rep you are away. I can do 8 x 44 with a spotter and 5 or 6 without.

MONDAY 28TH JAN

Legs

Atg squats - 60k x12, 90k x10, 105k x12 (prev - 100k x12)
Sldl - 60k x8, 115k x10 (prev - 110k x10)
Atg Hacks - 95k x11 +1 rest pause (previous 90k x11 + 1 r/p)
seated calfs - 135k x14 (prev - 130k x15)
hack machine calfs - 135k x15
leg curls - stack x12, stack +10k x12 + 2 half reps (prev - stack +10k x11 + 1 half rep)

********

* squats weight and form improvement from last week. very comfortable. next week 110k x 10
* sldl improvement but form was slack. sticking with this weight for a week, possibly two.
* form good on hack but not feelign it the same with the heavier weight. choice between changing to lunges, or dropping the weight and doing 15-20 rep sets on the hack
* calf intensity high and a little, but consistent progress. form was impeccable on the seated so im very happy with the progress.
* slight improvement in the leg curl with no drop in form.

overall a productive and progressive workout.

supplement regime

mornings -
2g creatine mono

afternoon
2g creatine mono

pre workout
cee/akg 2200mg/400mg
3g beta alanine
5g taurine
.2g caffeine
3g bcaa

post workout
50g whey
25g dextrose
5g cocoa
3g creatine mono
3g bcaa

pre bed
fish oil
gluscosamine
multivitamin

nice and simple regime with the basics pretty much.

i plan to start upping the BA dose to 3g per day and not just on workout days. great supplement

ive been experimenting with l-glutamine and vitaminc c for recovery purposes. ive been taking it on and off after particular workouts to see how it effects recovery. im not convinced of l-glutamines powers, although i dont doubt vit c's.

RAB i find to get the full effects of glutamine you need a fair amount around the workout and i mean about 20g. It can really help recovery but you need a fair dose of it

L glutamine is ok in high doses but peptides is where it's at to be honest.

HMB is another good one for recovery.

1.5g leucine would compliment the bcaa's well.

I'd also ditch the cee and stick with mono.

How's the comp preperation going?

ive considered leucine for a while. is that 1.5g pre and post?

galt - ill bear that in mind witht he high dosages. ill give it a try and see what i find.

comp prep isnt much of a thought to be honest. im motivated by poundage progression every workout more than anything. im still going to use an alex t program for conditioning on the last two weeks though you will need to make me something up when you get a chance. going to start it in 6 or 7 weeks time.

Rab

Rab wrote:ive considered leucine for a while. is that 1.5g pre and post?

galt - ill bear that in mind witht he high dosages. ill give it a try and see what i find.

comp prep isnt much of a thought to be honest. im motivated by poundage progression every workout more than anything. im still going to use an alex t program for conditioning on the last two weeks though you will need to make me something up when you get a chance. going to start it in 6 or 7 weeks time.

Rab

Pre and Post. The 1.5g is to keep a 4:1:1 ratio of leucine for 3g bcaa so this will change deping on your dosing of bcaa.

Regarding the program just follow what I do in my journal and adjust sets/reps accordingly.

it will be something along your journals lines.

heres the sketch...

high set volume
medium-high reps
short rest times keeping up heart rate
hitting bodypart from several angles. couple of compounds, couple of iso's
reduced ammount of sets to failure

im going to try and make the gym 8-10 times during those 2 weeks. should be refreshing and good fun!

If you get pushed for time on a 5 day split try supersetting Chest & Back or Triceps & Biceps.

Wed 30th Jan

Shoulders, Traps & Triceps

Db press - 20k x10, 25k x8, 30k x6, 35k x7 (previous - 35k x6
Arnie press - 25k x11..drop set...20k x4 (previous - 25k x10)
Hang cleans - 40k x8, 65k x8 +2 R/P (prev - same)
Seated side Lats - 10k x10, 15k x8...+ further 4 standing (previous - 15k x5)

pushdowns - 40k x15, 60k x12, 85k x10 (prev - 80k x13)
dips - BW +27.5kg x12 (prev - BW + 25k x13)

*****

good workout on paper although i feel as if it was a bit shit

* db press was a bit easier this week and managed to force an exra rep again. form was decent.
* arnie press was a piece of piss this week with the 25's. i could have had another rep. ill save it for next week with the 27.5's.
* same weight and reps as last week on hang cleans although i was more concerned in improving form as i was sloppy last week. allot better. my skinny wrists are going to snap doign this one day!
* big improvement on seated side lats. back to standing next week with nasty negatives

*overall, triceps are stil running away with it. 30k next week with dips easy. ill need to see what i can handle with them one week as the first exercise, rather than the last in my routine.