No.13's training.

what are all those double digit reps doing there LOL

Good stuff, mate, best of luck with the op an dwith achieving your goals

Careful you don't get a nosebleed with all those high reps mate

Cheers for the 'encouraging' words guys

DV. Double digits will be the name of the game for the time being. Cardio again tomorrow, coupled with legs. I need to be a lean machine by the summer.

The next couples of weeks will simple be cardio+hypertrophy.

Then 4-5weeks rest and recovery. Hopefully then adding a few runs in by the sixth week.

Then 8weeks of joyous hypertrophy and regaining previous fitness with a couple of runs per week to build up aerobic base again.

There will then 4weeks predominately strength training, 5x5 most likely, taking me upto the start of June. I'll then be throwing in some HIIT/interval cardio.

Then the 4weeks of June will be spent on 'power' training. Bascially a sparkly way to say 3x3, max triples, doubles. Lots of powercleans, Push Presses and squatting. I'll also want to be having one or two sprint sessions a week, accompanied with a HIIT session, and a casual sunday morning 2-3mile jog too if possible.

Touchwood, I'll be in decent condition for preseason then, where more than likely I'll revert back to 5/3/1 or WS4SB. By this point I also want a 100kgx3 Push Press; 150kgx3 squat; 110kgx1 powerclean and 120kgx3 bench.

Looking forward to it

Nice session today to my suprise. I had a guest pass to a "fitness type gym" so for the first time in years I actually used some machines! All cable jobbies, unsure of weight but will just record sets and reps. Training legs using machines was a welcome change to squatting. Both however, would be exceptional! When I move in June I'm tempted to join a PAYG gym just to train legs.

05/01

5min on the stepper.

Leg Press
5 sets of 10
3 sets of 25

Leg Extensions
5 sets of 10

Leg Curl
5 sets of 10

Calf Raise
5 sets of 10

Weighted Crunch
5 sets of 10


Got that jelling-leg feeling now. Will go for a run tomorrow night on my rest day.

My word, that is a man who has a regimented vision of the year ahead .

I would like to wish you all the best for the year ahead.

No.13

When I move in June I'm tempted to join a PAYG gym just to train legs.

Turn up.
Squats supersetted with extensions.
Leave.
Never speak to anyone.
Stuff of legend.

"That bloke that just trains legs."

"That bloke that just trains legs."

Oh how I'd love to be that guy!

LOL.... pick a different gym for each session. In years to come you'll hear people comparing these guys they saw back in the day who only ever trained chest/back/legs/arms

who only ever trained chest/back/legs/arms

Mate there's plenty of them around already

Located a decent gym for when I move (yes I know I'm getting ahead of myself). Emailed them too and thankfully they allow pay as you go, £3.50 per session. Dumbbells upto 80kg too.

Some pics;







And it's only 2miles away from where we're looking too!

Valhalla


My word, that is a man who has a regimented vision of the year ahead .

I would like to wish you all the best for the year ahead.

Indeed so, cheers buddy

Nice gym that, and 80kg is plenty. Wish there was something like that near me..... altho I'd get depressed at all the big fcukers in there LOL I like being a big fish in a little pond

Heh, the only time I felt remotely big fish like was in my under-equipped Uni gym where the average bodyweight is 10stone.

The guy who runs it apparently is an ex BB-er, and says there's a "good group of lads" that train there . I have no qualms with being the little guy!

lol Foam pad on the Smith Machine! Classic!

But it looks a goer apart from that :)

It's alright, he won't use the smith... WILL YOU!!!

Safe to say I've never used one in my life!

Maybe it's just the Bodybuilders being soft... Hmm no... no can't be that.

2nd run of the week just completed.

25mins 7s. Shaving a whopping 13seconds off my last run Although this time it was in 2inches of snow wearing my hiking boots.

Haven't you read the science....brothers never gonna grow in the smith!

Looks like you've got 2010 all planned out, looks good!

Leg extensions iz where it'z at

Quick 40minute session tonight. Stuck for time as had to run some errands for the ladyfriend. Cut out a couple of sets and left out hammer curls altogether. Don't think I got enough food in me today as I was totally lacking energy. Felt light-headed after 10mins and was sick in my mouth a little bit. Luckily it was just vomit covered oats, so I happily swallowed.

07/01
 
DB Pullover
20kg x 10
25kg x 10

DB Bench
25kg x 10
37.5kg x 10
37.5kg x 10
37.5kg x 10

DB Row
37.5kg x 12
37.5kg x 12
37.5kg x 12

Pressup / Band pullapart superset
x20 / x15
x20 / x15
x20 / x15

Always had you as a swallower

So just a nice little pump and cruise today, damage limitation session.... I should have done but got so little sleep due to my boy being ill that the half hour I could have squeezed out I couldn't be arsed with