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Author Topic: Iron and order  (Read 35423 times)
csaunders
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Posts: 912


NPA South West 2014 Overall Champion


« Reply #15 on: February 08, 2015, 12:28:08 PM »

It's been a busy one for me recently but I've been training hard. I did have to rejig my training days as a few days were spent down a+e (not for me)

Anyway, Sunday morning is here which means another epic workout, and it went as follows:


Three week 5 day 1

Bench - pull-ups - dips
110kg x 8-3-2-1-1
25kg x 11-3-2-1
25kg x 12-3-2-1

Military press-bb curl- pulldown
67.5kg x11-3-2-1-1
57.5kg x 13-3-2-1
Full block x 22-10-4-2-1

Bb squat- leg extensions -calf raise
135kg x 40
3 block x 18-8-5-3-2-1
135kg  x 21 (3s hold) easy

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

12.5kg x
Full block x
12.5kg x
Bw x

7 rounds x 11mins

Hanging leg raise bw x 3x15

Quick and intense workout. The squats were just at parallel and some just above. It sounds like an excuse but with my back currently recovering, this feels the most appropriate way to execute the movement whilst minimising the risk of injury.

My entire body, and of course my quads, are on fire!
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csaunders
*****
Posts: 912


NPA South West 2014 Overall Champion


« Reply #16 on: February 13, 2015, 10:07:10 AM »

Three week 5 day 3

Bench - pull-ups - dips
110kg x 8-3-2-1-1
25kg x 11-3-2-1
25kg x 12-3-2-1-1

Military press-bb curl- pulldown
70kg x 8-3-2-1-1
60kg x 10-3-2-1
Full block x 24-10-4-2-1

Bb squat- leg extensions -calf raise
140kg x 30
3 block x 19-9-5-3-2-1
140kgx   x 21 (3s hold) easy

This was yesterday's workout. The depth on squats was much better, they were tough!

Going to the Celtic manor this afternoon for a spa break, so gonna chill out and eat some good food!
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csaunders
*****
Posts: 912


NPA South West 2014 Overall Champion


« Reply #17 on: February 15, 2015, 10:19:17 PM »

Three week 6 day 1

Hack bb squat -  leg curl - good morning
120kg  x 40
3 block x 26
70kg x 36

Incline bench - bb rows - upright row
100kg x 9-3-2-2-2 (hit rack)
110kg x10-3-2-1
55kg x12-4-2-1

db curl - lat raise - tricep extension
22.5kgx19-5-3-2-1
22.5kg x x 11-4-2-(cheat)
52.5kg  x 17-7-3-2

Into the final week of this workout routine.. 40 reps on hack squats, ouch!!
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csaunders
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Posts: 912


NPA South West 2014 Overall Champion


« Reply #18 on: February 18, 2015, 09:12:09 PM »

Three week 6 day 2

Bench - pull-ups - dips
110kg x 8-3-2-1-1
25kg x 12-3-2-1
25kg x 13-3-2-2-1

Military press-bb curl- pulldown
70kg x 9-3-2-1-1
60kg x 10-3-2-2
Full block x 25-10-4-2-2-1

Bb squat- leg extensions -calf raise
140kg x 31
3 block x 20-10-5-3-2-1
150kg  x 21 (3s hold)

This workout was from yesterday and was very intense - done in 35 mins, followed by a 40 minute walk with my cocker Smiley
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csaunders
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Posts: 912


NPA South West 2014 Overall Champion


« Reply #19 on: July 18, 2015, 12:17:01 PM »

It's been a while...

I'll start with a confession.  Over the last 5 months, my love for bodybuilding had died. The quest for strength, size and the pump no longer seemed to matter. Oddly enough however,  I enjoyed it. I've still been training but the focus has been on health and fitness. Having bought a new cocker spaniel pup it's not been unheard of for me to run 12 mile+ mountain runs; sometimes three times in a week. Again, this challenge and new sense of fulfilment has been great, but it has meant sacrificing muscle and strength in the gym.

My thoughts on nutrition have also changed. With the focus being on health (and not gains) my calorie intake has been low. All of my chosen foods coming from healthy choices and organic if at all possible.

However, things have started to change in my life and it's slowly started to dawn on me that I miss bodybuilding. I am a bodybuilder,  I have it in my bones. So.. without any further rambling, let's pick up from where I previously left it. It's time to grow!!

I've set out a plan up until December and this will involve using HIT principles

I just completed workout 2 of the programme. The weights are nothing to shout home about, so please bear with me. The below workout will be hit 3x per week for approx 5 weeks until I start a new programme.

HIT reborn workout 2

Squat
167.5kg x 12 (+2.5kg)

1 leggedLeg extensions
3 block x +10 (+1)

Chins
11.25kg x 12 (+1.25kg)

Incline rack press
90kg x 12 (+2)

Bb row
105kg x 12

Military press standing
62.5kg x 12 (+2.5kg)

Bb curls
55kg x 10 (+1)

Triceps pulldowns (3's negative and hold)
Full block x 13 (+1)

Dips
22.5kg x 12 (too easy)

Calf raise
190kg x 12 (+5kg)

Leg curl (3 sec negative and hold)
3 block x 7

One set to fail, aiming for 12 reps.


More to follow...
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SCOTTGALTON
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« Reply #20 on: July 21, 2015, 01:16:25 PM »

it's good to see you back mate
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csaunders
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Posts: 912


NPA South West 2014 Overall Champion


« Reply #21 on: July 23, 2015, 07:12:38 PM »

Workout 3

Bb squats
172.5kg x 12 (+2.5kg (

1 leggedLeg extensions
3 block x +12 (+1)
Chins
13.75kg x 12 (+1.25kg)
Incline rack press
95kg x 11 (+2.5kg)
Bb row
110kg x 12 (+.2.5kg)
Military press
67.5kg x 12 (+2.5kg)
Bb curls
55kg x 12 (+1)
Triceps pulldowns (3's negative and hold)
Full block x 15 (+1)
Dips
26.25kg x 12 (+1.25kg)
Calf raise
195kg x 12 (+2.5kg)

Leg curl (3 sec negative and hold)
3 block x 9 (+1)


Thanks, Scott.  It's good to be back. Starting to feel bigger/stronger already.


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MJP
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« Reply #22 on: July 24, 2015, 12:14:00 AM »

Once a bodybuilder, Chris... Cool...I think it's in the blood.
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Toby
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Always give your best


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« Reply #23 on: July 24, 2015, 06:44:44 AM »

Awful session, 167.5kg for 12 squats, terrible  Shocked Shocked

Welcome back buddy, as the big boss man says, it is in the bones. We are what we are
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csaunders
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Posts: 912


NPA South West 2014 Overall Champion


« Reply #24 on: July 26, 2015, 01:52:21 PM »

Workout 4
Squat
175kg x 12 (+2.5kg)

1 leggedLeg extensions
3 block x +13 (+1)
Chins (hold at top 3's negative)
15kg x 10 (1.25kg)
Incline rack press
95kg x 12 (+1)
Bb row
110kg x 12 (+.2.5kg)
112.5kg x  12 (+2.5kg)
Military press
70kg x 10 (+2.5kg)
Bb curls
57.5kg x 12 (+2.5kg)
Triceps pulldowns (3's negative and hold)
Full block x 16 (+1)
Dips
27.5kg x 12 (+1.25kg)
Calf raise
197.5kg x 12 (+2.5kg)

Leg curl (3 sec negative and hold)
3 block x 10 (+1)

Great workout this morning. Only been back on it for two weeks but I'm feeling really full - a good feeling! Strength is coming back too - it's finally good to have some heavy (ish) weight on my back.  

Went on a nice 3 mile hike yesterday with my little four legged friend.. great weather for it - unlike today.

Chasing the gains....
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csaunders
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Posts: 912


NPA South West 2014 Overall Champion


« Reply #25 on: July 28, 2015, 09:07:22 PM »

Workout 5

Squat
177.5kg x 11 (+2.5kg)

1 leggedLeg extensions
3 block x +14 (+1)
Chins (hold at top 3's negative)
15kg x 10 (1.25kg)
Incline rack press
95kg x 12 (+2.5kg)
97.5kg x 11 (+2.5kg)
Bb row
115kg x 12 (+2.5kg)
Military press
70kg x 12 (+2)
Bb curls
60kg x 10 (+2.5kg)
Triceps pulldowns (3's negative and hold)
Full block x 17 (+1)
Dips
28.75kg x 12 (+1.25kg)
Calf raise
200kg x 12 (+2.5kg)

Leg curl (3 sec negative and hold)
3 block x 11(+1)

Great session. Stopped at 11 reps with the squats as back has been feeling tender. Feeling confident that 180 x 12 is in reach!
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Rossdog
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Posts: 1294



« Reply #26 on: July 29, 2015, 10:32:52 AM »

Some impressive lifting buddy glad to see u back in the swing of things picking up where u left off!!
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Maveric Matt
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« Reply #27 on: July 29, 2015, 12:53:03 PM »

I do quite like the idea of that 1 big set of 12 reps per body part.
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SCOTTGALTON
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« Reply #28 on: July 29, 2015, 01:16:17 PM »

I tried hit before and I quite enjoyed it
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csaunders
*****
Posts: 912


NPA South West 2014 Overall Champion


« Reply #29 on: July 29, 2015, 06:33:56 PM »

It's good to actually start feeling like a body builder again - full, strong and clothes tighter in the right places.

The 12 reps set is quite taxing and as hitting everything 3x a week it's sufficient volume. Give it a go! I'll only be doing this for 5 weeks max though as my joints won't handle the battering ..
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