Rob's High Intensity Training Log

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mrbear666
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Re: Rob's High Intensity Training Log

#16 Postby mrbear666 » Mon Jun 10, 2013 12:07 pm

hey Rob, will be interesting to see how the experiment goes, im a fan of bunching my training together then having 5-6 days off........ works quite well for me! im having a 2 week lay off now, but plan on doing friday night, saturday and sunday morning training again soon! do you train at home?
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Re: Rob's High Intensity Training Log

#17 Postby HIT Rob » Mon Jun 10, 2013 12:57 pm

mrbear666 wrote:hey Rob, will be interesting to see how the experiment goes, im a fan of bunching my training together then having 5-6 days off........ works quite well for me! im having a 2 week lay off now, but plan on doing friday night, saturday and sunday morning training again soon! do you train at home?


That makes sense to me MB, hit the body hard, then let nature take its course.

I've actually a gym membership and a well equipped home gym in my father-in-law garage, my preference is machines (my gym has Hammer and LifeFitness machines), so most workouts are at the gym, however sometimes i just cant be bothered with a busy gym filled with posers, you know, the ones that look like their auditioning for a part in Geordie shore:)

What is your training split?, i like a push, pull and leg split myself.

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Re: Rob's High Intensity Training Log

#18 Postby Mini Forklift Ⓥ » Mon Jun 10, 2013 4:04 pm

HIT Rob wrote:...i like a push, pull and leg split myself.

That sounds like a split that could work well, I grew pretty fast on a 3 day HIT routine.
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Re: Rob's High Intensity Training Log

#19 Postby HIT Rob » Tue Jun 11, 2013 8:25 am

Mini Forklift Ⓥ wrote:
HIT Rob wrote:...i like a push, pull and leg split myself.

That sounds like a split that could work well, I grew pretty fast on a 3 day HIT routine.


Yeah mate, a 3-4 split works best for me, i find its best for stress management, full body workouts and even 2 way splits i always found were too much in one sitting.

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Re: Rob's High Intensity Training Log

#20 Postby HIT Rob » Fri Jun 14, 2013 3:59 pm

So in the end i decided to go back to using Mike Mentzer's "ideal" workouts for a while again

10-6-13
Chest
1. Pec Deck
110kgs x static hold to failure
supersetted with
2. Hammer Incline Press
115kgs x 3 reps to failure

Back
1. Underhand Pulldown
95kgs x 5 reps to failure (2 second hold in contraction position)
2. Deadlift
140kgs x 5 reps NTF

14-6-13
Legs
1. Leg Extension
110kgs x static hold to failure
supersetted with
2. Leg Presses
340kgs x 8 reps to failure
3. Calf Presses
240kgs x 12 reps to failure (2 second hold in contracted position)
*no direct hamstring work

Super intense workouts and brief (12-20 minute) workouts...love it, forgot how good static holds are, cant say i get a pump from them, but boy ya dont half feel the fibers being recruited.

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Re: Rob's High Intensity Training Log

#21 Postby HIT Rob » Mon Jun 17, 2013 6:04 pm

17-6-13 3rd workout of my split

Shoulders & Arms (Home Gym)....11pm

1. D-B Lateral Raise (slight pause at the top / no swinging)
2 x 12.5kgs - 11 reps + 2 partials to failure

30 second rest, then...

2. Bent Over D-B Laterals (slight pause at the top / no swinging)
2 x 12.5kgs 10 reps + 1 partials to failure

1 minute rest, then

3. BB Curls (4-4 cadence)
42.5kgs x 7 reps to failure

one minute rest, then...

4. Triceps Press-down (4-4 cadence)
42.5kgs x 10 reps to failure

supersetted with...

5. Negative only Dips (4-6 second lowers)
BW + 15kgs x 6 reps to negative failure

Enjoyable workout, contemplating on cancelling my gym membership and just training full time in my father-in-laws garage. Its nice not having to wait on a piece of equipment, its well equipped, free, and its open 24/7.

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Re: Rob's High Intensity Training Log

#22 Postby HIT Rob » Thu Jun 20, 2013 3:31 pm

Home Gym Leg Workout...

1. BB Bench / Box Squat
80kgs x 5 reps
100kgs x 5 reps
130kgs x 5 reps

2. One Legged Squat (J-Reps)
20kg x 3 sets of 12 reps per half (awesome pump)

3. Seated Calf Raise Machine
80kgs x 13 reps to failure (holding the weight in the contracted position for 2 seconds)

Doesn't look like much on paper, but it was a Good brief and intense workout!

Just getting used to BB Squats again, they felt real good, no lower back discomfort...i'll slowly work my way up on this one.

Am not normally a fan of unilateral movements, but the one legged squat is one exercise i do like, the J-Reps provided a tremendous pump in the entire leg.

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Re: Rob's High Intensity Training Log

#23 Postby HIT Rob » Mon Jun 24, 2013 6:03 pm

25-6-13

Chest
1. Low Inline D-B Bench Press (J-Rep 1/3's)
Bottom, mid, then top - 20 second rest pause between each zone - the top zone was the only zone trained to failure
2. Flat Bench D-B Flyes (J-Rep 1/2) - bottom stretched 1/2 only to near failure
20 second rest pause then...
3. Flat Bench D-B Presses (J-Rep 1/2) - top contracted 1/2 only to failure
Back
1. Underhand Pulldown (1 1/4 reps) - to failure
2. D-B Pullover (J-Rep 1/2) - bottom stretched 1/2 only to near failure
20 second rest pause then...
3. Incline Bench D-B Rows (J-Rep half) - top contracted 1/2 only to failure

** Didn't bother counting reps, just focused on going to failure

Just a few full range rep workouts was enough for me, am pining for more bodybuilding oriented techniques again, nothing creates the such a high level of congestion within the muscles better the J-Reps and 1 1/4 rep methods. I've decided to go ahead with my 3 day on / 4-5 day off experiment. Tomorrow it'll be Legs, then Wednesday will be Arms & Shoulders.

Contemplating on adding some supplements into my diet plan, have't taken any in years, i've never used vegan supplements before, i'll give it some thought.

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Re: Rob's High Intensity Training Log

#24 Postby HIT Rob » Thu Jun 27, 2013 5:10 pm

26-6-13

Legs...
1. BB Bench Squats
2. One Legged Squats (J-Reps 1/2's)
3. Romanian DL
4. Hip Belt raise (J-Rep 1/2's)

27-6-13
Arms & Shoulders
1. BB Curl (J-Rep 1/2's)
2. Triceps Pressdown (J-Rep 1/2's)
3. Hammer Curl
4. Dips (negative only)
5. D-B Lateral Raise (3-5 rep cluster sets)
6. Bent Over D-B Lateral Raise (3-5 rep cluster sets)

Good workouts, though have to admit, i miss the machine workouts, i feel they lend themselves better to bodybuilding techniques. The training 3 days in a row was a bit too fatiguing, perhaps two days in a row for me would be better, but for now its a 5-6 days off for recovery:)

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Re: Rob's High Intensity Training Log

#25 Postby Mini Forklift Ⓥ » Tue Jul 02, 2013 4:27 pm

Good training Rob, I'm kind of like you in the sense that I don't like to train more than two days in a row. I just feel that it's too much of a workload and the time would be better spent on recovery.
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Re: Rob's High Intensity Training Log

#26 Postby HIT Rob » Wed Jul 03, 2013 12:51 pm

Mini Forklift Ⓥ wrote:Good training Rob, I'm kind of like you in the sense that I don't like to train more than two days in a row. I just feel that it's too much of a workload and the time would be better spent on recovery.


Indeed mate, as am sure you know, the theory of a given idea doesn't always work in application. I should have know better lol, Im actually taking this week off training, i was still feeling the effects of training 3 days in a row at the start of this week. On my return to training i'm gonna do what i've always found delivered me my best results, that is, training once every 4-7 days, my sweet spot is 5-6 days:)

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Re: Rob's High Intensity Training Log

#27 Postby Mini Forklift Ⓥ » Wed Jul 03, 2013 4:46 pm

Yup, I have all of MM's books and a couple of his seminar presentations as well. Great stuff!
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Re: Rob's High Intensity Training Log

#28 Postby HIT Rob » Wed Jul 10, 2013 4:00 pm

Back to training today after a 2 week layoff...

Am back in the gym again, i was missing the machines:)

This afternoons workout

1. Underhand Pulldown (2 second hold in contracted position)
95kgs x 6 reps to failure

2. Shoulder width grip Smith Machine Bench Press
110kgs x 5 reps to failure (stopping the bar a couple of inches above my chest)

3. D-B High Pulls
2 x 40kgs x 11 reps to failure (2 second hold in the contracted position)

Back to basics, a 2 way split (upper body / lower body), 3 set workouts...

Next workout will be in 4 or so days, using the two day rule, that'll be Leg Presses, Romanian DL's and Calf Presses

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Re: Rob's High Intensity Training Log

#29 Postby HIT Rob » Sun Jul 14, 2013 3:55 pm

Just got done with my leg training...

Decided to do it at my home gym, in my father-in-laws garage.

trained in a fasted state...

Heavy D-B Squats
Sissy Squats
Romanian Deadlifts
Hip Belt Low Cable Donkey Calf Raises
*one set to failure each after warm-ups

Ive decided to begin again with the warrior diet, ie 20 hrs of under eating, followed by a 4hr overeating phase, i believe this way of eating is congruent with are geneo and evolution as a species, that is, we evolved as a species that did not always have food so readily available as we have today. (its my belief this is the reason why obesity is now common).

I happen to agree with Ori Hofmelker (founder of defense nutrition), food is for replenishment, not fuel! That also holds true, as that the body uses a fair amount of energy to digest food. I understand the current trend of eating "little and often", however there is a flaw with that approach, eating "little and often" never allows the body to properly detoxify or fully recover. The research that's been done of late, strongly suggests that....blood pressure lowers, the heart beats slower, there's growth hormone secretion, there's increased insulin sensitivity, there's increased cognitive abilities, there's reduced risk of cancers and there's increased longevity to name a few of the benefits.

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Re: Rob's High Intensity Training Log

#30 Postby Mini Forklift Ⓥ » Sun Jul 14, 2013 4:36 pm

I think I would go insane if I had a two week layoff !!
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