ok so true to form i have stopped my high volum routine about halfway thru.. it was good but i was just knackered.. i think i lasted about 6 weeks... progress was good tho so im pleased i dabbled!!
now i wanna get back into the heavy stuff so ive been checkin out the max-ot website on the AST website and me likey!!
so... i wont post up the hwole routine now, but merely do day by day stuff!!!
most exercises are between 4-6 reps, i'll prob be aiming for about 6-9 heavy working sets per muscle group..( less for bi's and tri's)... its similar to an HIT routine, slightly more volume tho!!
so today i trained Chest and Tris- it went down like this...
CHEST warmed up on
Flat BB Bench working sets 120k x6,130k x5, 130k x4.
Incline BB bench 100k x6
105k x5 x2
Weighted dips 40 kilo x6
40 kilo x6
Pec Dec 70 kilo (ish) x8- v slow strict reps with 3 negatives at the end,
20 sec rest, 70 kiklo x5- super slow strict reps each with negative
Chest was lovely and pumped after this... felt very good.. TRICEPS- Overhead EZ bar tri extensions
45k x8
55k x8
55k x8- v slow strict on last set
Reverse grip pushdowns 78k x8
86k x6
pronated grip pushdowns 78k x6 - very slow, strict form with 3 negatives at the end..
was a very good workout, and still feeling nice and full.
strength down a bit on bench, im puttin this down to slightly reduced cals recently to try and cut a little BF% and due to the high volume work ive been doin.. havent gone near a heavy weight in almost 2 months..
so my stats now are, 6'2, 23 yr old weight approx 101 kg's.. BF% approx 13-14..
PB lifts-
Bench- 150 kilo
D'lift (in sig)- 220kilo
squat- 180 kilo
routine form here out will be
chest and tris, off, back and traps, off, shoulder and bi's, off, Legs..
<message edited by mrmmonster on 06 May 2009 17:22>