January 20, 2019, 08:21:41 PM *
Welcome, Guest. Please login or register.

Login with username, password and session length
   Home   Help Search Login Register  
Pages: [1] 2 3 ... 7
  Print  
Author Topic: Iron and order  (Read 35431 times)
csaunders
*****
Posts: 912


NPA South West 2014 Overall Champion


« on: January 25, 2015, 03:29:39 PM »

... Not quite 'law and order'.

Well, I've decided to return to my journal escapades after a short blogging hiatus. I tend to do this from time to time, but continue to work hard nonetheless.

So what's happened since I took the npa south west title last year?

For the sake of brevity, I managed to pick up a serious back injury after a standard squat session. Needless to say, this put me out of action for some while. Over the past few months, I've been doubling up on upper body (and anything that doesn't put pressure on the lower back) and started to gradually add squats/deadlifts back in, albeit light.

Within this period, I've re-read the writings of a Mr Ian Ducket, and i must confess that i have trawled through a number of his books, and have been very impressed. Following this, I'm now a firm advocate of the principles that he sets out in his 'Three' workout e-book (with minor alterations to suit my lifestyle) and am in week 3 of his '3 HIT workout' (again with minor adjustments).

To summarise:

I'm now working out 3x a week (Sunday, Tuesday, Thursday )

I have 3 main meals and 3-4 snacks.

I'm not doing any cardio per se, but am much more active on the walking front after a recent introduction of a cocker spaniel pup into the Saunders' household.

My focus for the next few years is my career within the legal profession. Whilst I will continue to work extremely hard in the gym, and my nutrition will be on point, bodybuilding will take a back seat in my life. Ultimately, I will treat the gym as my 'release' from the stresses and strains that day to day life presents. I feel fit, healthy, strong and motivated in every aspect of my life. My goal is to maintain this balance.


Current stats

Height - 6ft
Weight - 13'8lbs (stage weight 12'3)


Workout today
Three week 3 day 1

Bench - pull-ups - dips
105kg x 10-3-2
25kg x 10-3-2
25kg x 10-3-2

Military press-bb curl- pulldown
67.5kg x11-3-2
57.5kg x 11-3-2
Full block x 18-8-4-2

Bb squat- leg extensions -calf raise
130kg x 30 (easy)
3 block x 15-7-5-3
130kg  x 21 (3s hold)

Bb shrugs (60s)
140kg x 21 18 13 10

Db lying raise
22.5kg x 11 7 5

Hanging leg raise
Bw x 3 sets 15

The workouts operate in blocks. The first block as outlined above is bench-pull-ups-dips.
I execute my bench press- rest pausing twice until failure and immediately move to pull-ups. I repeat the same and move on to dips- block 1 done!

The process will continue for the next two blocks, save that squats is done for a single set.

Squats were easy today. I think I could get 40 reps. 130kg is the heaviest weight I've used since my injury so I'm pleased with what I did in the circumstances.

As always, lets roll....


Chris
Logged
Toby
*****
Posts: 7379


Always give your best


Email
« Reply #1 on: January 25, 2015, 03:36:45 PM »

Subscribed  Grin
Logged
Turpin
*****
Posts: 1650



« Reply #2 on: January 25, 2015, 03:44:58 PM »


 Interesting training concept , I like it  Wink

  T.
Logged
Joe Lyon
*****
Posts: 1480


Moving forward, inch by inch


Email
« Reply #3 on: January 25, 2015, 03:47:42 PM »

Nice title Wink looking forward to your progression mate
Logged
Damon Eaton
*****
Posts: 1368


Damon "The Truth" Eaton. Free Agent.


Email
« Reply #4 on: January 25, 2015, 03:48:52 PM »

I had a similar injury in one of my spinal extensors also from squatting. I was lucky as it only put me out of squatting and dead lifting for a few weeks/month but it really humbles you and still I fear going heavy on them as I'm not sure how healed it is, it happened the back end of December.

How long was your recovery? I managed not to suffer too much as I could still leg press and do all upper body work just had to be careful with triple extension and any move my where resisting flexion.
Logged
Nic
*****
Posts: 3604


Work hard, be nice.


WWW
« Reply #5 on: January 25, 2015, 04:21:47 PM »

Welcome back and good luck with all your other goals!
Logged
p0stscript
***
Posts: 232


« Reply #6 on: January 25, 2015, 06:13:22 PM »

I'm not doing any cardio per se, but am much more active on the walking front after a recent introduction of a cocker spaniel pup into the Saunders' household.

 Grin this I understand, ours is 14 months old now and use to his 6 mile a day walks ( note - I do  just over 6, he probably does twice as much if not more)
Logged
Badger
*****
Posts: 2351

To press a lot, you must press a lot. -Sheiko


Email
« Reply #7 on: January 25, 2015, 10:55:09 PM »

Will follow avidly Chris, how are you enjoying working in the legal industry?
Logged
Maveric Matt
*****
Posts: 4357


Consistency is the key!


« Reply #8 on: January 26, 2015, 01:56:46 PM »

Nice one, bud! Good to see you back  Smiley

So that training protocol is taken from Ian's book?

ps- welcome to the 3 times a week club!  Cheesy
Logged
SCOTTGALTON
*****
Posts: 6590


Bulkpowders code SG39238 FOR 5 OFF YOUR ORDER


Email
« Reply #9 on: January 26, 2015, 02:25:30 PM »

welcome back mate. I like Ian's stuff and find his stuff very readable and fits in with life well. Three days a week is where it's at
Logged
ben-howard
*****
Posts: 1504


WNBF Pro


Email
« Reply #10 on: January 26, 2015, 05:50:27 PM »

Welcome back Chris, will be following, great to hear your back squatting + dead lifting again, how are you finding the 3 sessions per week as aposed to 4-5
Logged
csaunders
*****
Posts: 912


NPA South West 2014 Overall Champion


« Reply #11 on: January 27, 2015, 09:23:42 PM »

Thanks for all the responses.

I injured my back in September time and its taken until the end of December for me to start adding exercises that put pressure on the lower back.

Dave - I'm loving my job as a solicitor. Fortunately, I'm in a position where I (as a geek) love reading about the law and advising on the same.

Matt - the workout is based on principles he sets out in his book. I would recommend buying it. It costs about five quid or so- 12 months worth of workouts !

I'm fully embracing the 3x per week club. It gives me time to manage time for all the other areas of my life, but still satiates my need to hit the iron hard. I must say I'm preferring it to training 6x a week, but I guess it just suits my lifestyle better. If I was still in Uni and had too much time on my hands, then I'd probably hate it.
Looking lean, feeling strong and healthy so how can I complain.

Anyway, today's workout
Three Week 3 day 2

Hack bb squat -  leg curl - good morning
120kg  x 30
3 block x 21
70kg x 30

Incline bench - bb rows - upright row
100kg x 9-3-2-1
100kg x 11-3-2
50kg x 11-4-2

db curl - lat raise - tricep extension
22.5kgx16-5-3
22.5kg x x 8-3-2-(cheat)
52.5kg  x 15-6-3

Calf raise 140kg x  55reps

BB hack squats --- burn!!!

Logged
csaunders
*****
Posts: 912


NPA South West 2014 Overall Champion


« Reply #12 on: January 27, 2015, 09:31:16 PM »

I'm not doing any cardio per se, but am much more active on the walking front after a recent introduction of a cocker spaniel pup into the Saunders' household.

 Grin this I understand, ours is 14 months old now and use to his 6 mile a day walks ( note - I do  just over 6, he probably does twice as much if not more)

I have a lot to look forward to then, or worry about. Either way, it's going to be fun and tiring!
Logged
csaunders
*****
Posts: 912


NPA South West 2014 Overall Champion


« Reply #13 on: January 29, 2015, 10:48:03 PM »

Three week 3 day 3

Bench - pull-ups - dips
105kg x 10-3-2
25kg x 10-3-2-1
25kg x 11-3-2

Military press-bb curl- pulldown
67.5kg x10-3-2-1
57.5kg x 12-3-2
Full block x 19-8-4-2

Bb squat- leg extensions -calf raise
130kg x 40
3 block x 16-8-5-3
130kg  x 21 (3s hold) easy

Db hammer curl - pulldowns - db alt curl - diamond press ups (giant set)

12.5kg x 10
Full block x 10
12.5kg x 10
Bw x 10

10 mins as many rounds as possible

40 rep squat was the highlight, with even more in the tank!

I also had a very good result for someone I represented today so pleased all round Smiley
Logged
csaunders
*****
Posts: 912


NPA South West 2014 Overall Champion


« Reply #14 on: February 01, 2015, 12:07:34 PM »

Three Week 4 day 1

Hack bb squat -  leg curl - good morning
120kg  x 31
3 block x 22
70kg x 32

Incline bench - bb rows - upright row
100kg x 9-3-2-2
100kg x 12-3-2
50kg x 12-4-2

db curl - lat raise - tricep extension
22.5kgx17-5-3-1
22.5kg x x 9-3-2-(cheat)
52.5kg  x 16-6-3

Calf raise 140kg x  60

Hanging leg raise bw x 3 sets 15


Early morning workout on a very cold and bitter Sunday morning. Was quite a tough workout. The hack squats wiped me out for some reason, and this took some energy/endurance/strength for the incline bench press. Great workout nonetheless!

Watching Murray in the aus open final now, great match so far!
Logged
Pages: [1] 2 3 ... 7
  Print  
 
Jump to:  

Natural Muscle Forum: Discussion on UK natural bodybuilding, weight training, strongman, powerlifting, weight loss, nutrition and supplements
Powered by MySQL Powered by PHP Powered by SMF 1.1.21 | SMF © 2011, Simple Machines Valid XHTML 1.0! Valid CSS!