Well training at a new gym since i last posted (same one as rab). Good gym, plenty of equipment and weight to play with.

As of tommorow starting back on the DC, exercises as follows:

Chest -- ex1 flat DB press
ex2 incline DB press
ex3 flat BB press

Back -- ex1 pull ups + deadlifts
ex2 lat pull down + 2 arm t-bar row
ex3 single arm t-bar + iso row

Shoulders -- ex1 SA iso shoulder press
ex2 behind head machine press
ex3 side raises

Tris -- ex1 dips
ex2 CGBP
ex3 single arm rope pushdowns

bis -- ex1 ez BB curl
ex2 seated DB curl
ex3 preacher cable curl

legs -- ex1 ATG squats
ex2 incline leg press
ex3 leg extensions

Muscle grouped chest, back , shoulders together
tris , bis , legs together

training monday wed fri so 2 weeks to cover all exercises.
Still not the most knowlegable in all this stuff so feel free to comment

Workout 1 working sets

Chest
FLat DB press - 32kg db's x 8/4/2

Back
pull ups - BW + 7k 6/3/2
deadlift - 60kg x 10 , 80kg x 8 , 100kg x 6 , 120kg x 5

Shoulders
SA Iso press - 32.5kg a side x 7/4/2

followed by streches.

couple of warm up sets of pull ups and im knackered for the working set
didnt do deadlift dc as heard its a bit much.
Picking up close to where i finished at last dc so should progress not to bad hopefully

Good luck Kean. Your going to need it ya wee pussyhole

Is it true if you rearange the letters Rab Craig you get - Mark flemmings bitch??
You should be worrying about your own game big yin

workout 2 working sets

legs
squats - 60kg x 8 , 80kg x 8 , 90kg x 8 , 100kg x 6

tris
dips - bw + 14kg 9/5/2

bis
ez BB curl - 40kg x 8/4/2

Finished with some abs.

not reeli sure what to do with legs just include more exercises and treat as normal or dc my squats etc?

I think you should do heavy low rep SETS with the squats and then go for widdow makers on the leg press which means use a weight you can get 10 reps with to about failure and then grind out 1 more rep at a time till you get to 20. Alternate each quad session between these two

I felt this worked quite well mate

was going to do the good old widowmaker next time. just throw in some ham exercises and calfs aswel then.
Should i just comtinue the deadlifts as i was doing them aswell? catching you on them
when you next at the gym anyway?

workout 3 working sets

chest
incline db press - 30kg x 3*/7/3

back
front lat pulldown - 70kg x 8/5/3
2 arm t-bar rows - 45kg x 10/6/4

shoulders
behind head machine press - 40kg x 9/4/3

* when i first tried to do incline BP felt really unstable was using quite a thin bench. changed to a thicker one for the 7/3.
Trying to completely clean up the diet. Any clean carbs i can eat with my meals sweet potatoes, ultrafine oats, rice? what else would be advisable?

quinoa, bulgar wheat and cous cous are what i like. Good for a wee change aswell.

monday
workout 4

legs
incline leg press - 180kg x 20

Bi's
seated db curl - 19.5kg x 5/3/1

tri's
single arm pushdowns - 5blocks + 2.5kg x 10/6/2

single arm pushdowns prob isnt the greatest idea for dc? thinking of changing it to two arm.

today
workout 5

missed wednesday as working o/t to get a job finished, plenty heavy lifting doing a 4 man job with 2 people (feel sorry for me). training partner went to gym anyway so was trying to get back into sequence with him (done a little for chest back and shoulders then joined him for arms n legs)

chest
BB bench press - 75kg x 6/3/2

back
iso row - 40kg a side x 8/4/2

legs
ATG squats - 60kg x 5 , 70kg x 5 , 80kg x 5 , 100kg x 5 , 120kg x 5

tri's
CGBP - 65kg x 6/4/2

bi's
cable preacher curl - 4 blocks x 8/4/3

Nice squatting, but poofy leg press. Man up and get that up to 220

deal. doubt id get the 20, you can pick it off me when i collape however

Trained with rab tonight with his program.

Pull ups - bw x 6 , bw x 6 , bw x 6 , bw+10kg x 6 , bw+15kg x 6 , bw+20kg x 2 , bw x 9

Push press - 40kg x 6 , 40kg x 6 , 50kg x 5 , 50kg x 6 , 60kg x 1 , 60kg x 2 , 60kg x 2

T-bar row - 35kg x 8 , 45kg x 7 , 60kg x 6 , 65kg x 7 , 70kg x 6

Enjoyed this style of training also enjoy training with people bigger/stronger than me feel like you have to push yourself harder!?! Might have to get another wee training session in with rab and the gang

Strong numbers alround there mate

cheers

for referance my bodyweight is 73.5 kg

15th april

training with rab again. Finally maned up and singed up for the strongman

Deadlifts - 60kg x 8 , 100kg x 5 , 100kg x 5 , 120kg x 3 , 130kg x 2 , 140kg x 0 , 140kg x 2 , 130kg x 3 , 120kg x 5

BB bench press - 50kg x 6 , 60kg x 6 , 70kg x 4 , 75kg x 2 , 75kg x 2 , 75kg x 2

db curls - 12kg x 10 , 14kg x 12 , 17.5kg x 12 , 19kg x 12 , 22kg x 10 , 22kg x 8

Never deadlifted over 120kg before so relativly impressed
Thats the DC on its arse for now focus on the strongman training.

some good lifts there.
how many days do you train on this program?]
looks interesting..

3 days a week. To be honest im just copying rabs program. Pick a bigger guy and steal his methods thats my motto

kean.1 wrote:3 days a week. To be honest im just copying rabs program. Pick a bigger guy and steal his methods thats my motto

haha fair play!

Fri 17th

strongman stuff.

powerclean to front squat - 40kg x 5 , 50kg x 5 , 50kg x 5 , 50kg x 5 , 60kg x 5 , 70kg x 3

powerclean to pushpress - 40kg x 6 , 50 kg x 5 , 60kg x 2 , 60kg x 3

viking press - 60kg x 5 , 60kg x 5 , 68kg x 2 , 68kg x 3

farmers walk (15 foot track apx. accumulated weight with DBs) - 82kg x 10 laps , 103kg x 2 laps , 82kg x 12 laps

first time doing powerclean to front squat, viking press and farmers walk. The pwr to squat takes a bit of getting used to.

Done the full program now so time to improve

1.5 mile run - 11 min 54 secs

felt every step on my lower back. nasty

20th april

pull ups - bw x 6 , bw x 6 , bw x 6 , bw+10 x 5 , bw+15 x 6 , bw+20 x 5 , bw+20 x 3 drop set bw x 5

Seated DB press - 14kg db x 7 , 18kg db x 7 , 24.5kg db x 8 , 30kg db x 5 , 30kg db x 5 , 24.5kg db x 8

CGBP - 50kg x 7 , 60kg x 5 , 60kg x 6 , 70kg x 4 , 70kg x 3 , 50kg x 8


previous weight for pullups - bw+20kg x 2

Good effort on the Pullups and db's. Coming on quick!

22nd april

deadlifts - 60kg x 8 , 60kg x 8 , 100kg x 6 , 100kg x 5 ,120kg x 3 , 140kg x 1 , 140kg x 1 , 140kg x 1 , 120kg x 3

Romanian Deads (Off Platform bar down to toes) - 80kg x 6 , 90kg x 6 , 100kg x 5 , 100kg x 5

Flat db press - 19kg dbs x 8 , 24.5kg x 7 , 26kg x 7 , 30kg x 5 , 32kg x 5 , 35kg x 5 , 30 x 8

db curl - 14kg x 12 , 17.5kg x 12 , 19kg x 10 , 19kg x 10

fun fun fun