Westside, Kiwi's and Training OCD!!!! welcome to my world...

okie doke, today- defs feelin the restricted carbs. had carbs with every meal today before training and still felt shot in the gym, strength is takin a bit of a dip on some exercises, sayin that, i havent DB inclined pressed in ages so maybe why.. form seemed a little all over the place with them today..


OHPP- 5x5
72.5, 77.5, 82.5, 87.5, 92.5 -- all done with no drama really

Incline DB's- 4x6
50k x6
50kx5
46kx6 * 2 sets -- pist off here, but  maybe as i said, its just acclimatising to usin DBs again

CGBP - 3x5
105k x 5 * 3 sets -- easy really

ASSISTANCE STUFF-
DB lateral raises - rest paused, 50 reps
20, 10, 10 ,10 --- need to start heavier here

Incline DB flys- rest paused
20, 12, 11 -- again need to go heavier and for both of them, need to create  a set plan for rep ranges etc.. i think what i may do is do a wk of fst 7 for the assistance stuff, then a wk of RP sets (3 sets or so) then a wk of tabata or somehting similar.. we'll see

  

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Gald to see you had better luck PPing than I did... but then I think you used the weight I should have done in hindsight LOL

Decent going, you'll find the inc work should increase nicely for a few weeks TBH, just need to find your groove again

Limits, like fear, are often just an illusion: MJ 12/9/09
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yeh, elbows just felt everywhere during them, and again, i felt a bit weak! carbs need to be re introduced, or i at least need t whack in some eph and caffeine before i go t gym from now on

  

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Mr.M


yeh been trimming down for a few weeks now and its been goin well, although im feelin flat, so thinkin about bumpin cals up again to perhaps just over maintenace, lean bulk maybe for a month, and then diet again... only small changes would be made that way obviously but i dont mind.. helps me stay in decent nick all yr round i guess..

yeh holidaywas just what i needed mate.. weather was glorious, mum's new house is amazin, so all is goopd fella!
where abouts u goin with the mrs?

Yer im thinking lean bulking from now on is the way to go for me, better to stay in shape all year round as you say mat
 
Its Def good to get away every now and again :-), and the break from training might of helped your niggles you been feeling.. We going to bellamadena, not sure if thats how its spelt. Its near malaga.. should be good mate

Quitters never win and winners never quit

Mr.M


yeh been trimming down for a few weeks now and its been goin well, although im feelin flat, so thinkin about bumpin cals up again to perhaps just over maintenace, lean bulk maybe for a month, and then diet again... only small changes would be made that way obviously but i dont mind.. helps me stay in decent nick all yr round i guess..

yeh holidaywas just what i needed mate.. weather was glorious, mum's new house is amazin, so all is goopd fella!
where abouts u goin with the mrs?

Yer im thinking lean bulking from now on is the way to go for me, better to stay in shape all year round as you say mat
 
Its Def good to get away every now and again :-), and the break from training might of helped your niggles you been feeling.. We going to bellamadena, not sure if thats how its spelt. Its near malaga.. should be good mate

Quitters never win and winners never quit

benalmadena (i think).. yeh not too far at all rfom where i was mate.. we were near a place called periana.. really nice area.. bout 40 min drive from the coast  which is where benalmadena is..

yeh i hop it helped my niggles, but my lower back seems to be worse than ever right now. realy dont know why as its buggin the life out of me and hindering everything for lower half and rowing movements... been using my foam roller to help so will see if this eventually eleviates any of the tightness and pain

  

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today-

SLDL - 3x5
80, 90, 100 -- taking ti very easy with these as i dont want to aggrevate the back, but they felt ok

DB rows- 3x6
50kg * 3 sets --- easy enough, should increase weight really

DB shrugs (kneeling)- 3x8
46k * 3 sets -- felt good, still prefer standing DB shrugs tho for some reason

BB curls - 3x8
50kg * 3 sets

ASSISTANCE WORK-
Leg extension - 50 reps - REST PAUSED

Seated wide grip row - 50 reps - REST PAUSED

assisatnce stuff felt good.

  

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so, good session really, managed to do the SLDL's without any drama which is good!
was gonna do 50 repo front squats but lower back dint feel 100% with squatting..
so ive decided that i am going to once again drop back squats, theyre just not helping at all with lower back.
i will replace them with front squats on tuesday, and the assiatnce stuff on tuesday will be extensions, then the quad stuff on friday being either lunges or split squats or leg press (probably leg press)

also, im dropping the volume further on the main lifts to 3x5 wk 1, 3x3 wk 2 then 5/3/1 on wk 3.. this is the true template of the 5/3/1 system. i think the lower volume will help with niggles etc, plus help leave more in the tank :-)

o and i did loads of foam rolling today. definately helped, so will do more tonight and will try keep it up, at least once a day :-).. haha, that sounds rude!

  

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today-
Bench- 3x3
132.5, 137.5, 142.5 --- last set was 2 + 1 assisted! DOH, not happy.

Seated Db shoulder press- 3x7
@40k * 3 sets --- up 2kg and a rep from last week, will do the same jump next week too, so it will be 42kg x 8 * 3 sets

BW dips- (HIT) low rest
15, 12, 10, 10, 12 -- done with about 20 sec rest between each

BB Upright Rows- (HIT) low rest
50kg x 10, 9, 8, 7, 6 -- worked out real well, good weight for this
, strict reps too, first set was less than failure, but needed it to be really.

EZ Skulls - standing!! :-(
40x10
50x8
55x6 -- wont be doin them standing again, hurts the wrist  too much.

good sesh to start the week.

final exam tomorro, then i have just over a wk to finish my dissertation. :-)

  

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Sounds sensible on the squats front, mate. I have BS'ed once now in 8 years, you sure as hell don't HAVE to do them.

I feel your pain on the bench, but the 2 prior sets were hardly light and only your second session back since the hol. Give it another couple of weeks and you'll get back up to speed. Volume change sounds wise also.

Anyway, I should be chilling with the mrs... laters dude!

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

cheers mate. yeh i shouldnt be too harsh on myself, plus on restricted carbs so maybe a slight decrease is expected.. but ive bumped carbs up a bit again. cardio will be added in most mornings now t help with the leaning up!! :-) and yeh, os many niggles now its drivin me crazy so a volume drop was def needed.. plus the higher rep, high intensity stuff will help with some leaing out i reckon too, plus probs do me some good with regards to muscular endurance which seems to have droped off..

have a good one fella                              

  

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Morning Mr M...soz for intrusion, just having a quick zoom around.....have a good day and hope the back picks up for you....

cheers NG.
yeh the back is niggling away at the moment, but im on it!! got my foam roller so hopefully that will help.
have a good day too, will pop in ur journal and see what uve been up to

  

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Mr.M
 

will pop in ur journal and see what uve been up to

oh dear!..prolly best not to if you value your mental health!...lol

today- had a few days off cos of final exam and goin out with coursemates etc... and then today once again, my personal life has gotten the best of me re. the girlfriend. had a f*ckin awful day today but managed t fit the gym in. just a kind of run of the mill upper session with spme supersets etc.. wont update as no point

  

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Well done on seeing your final exams thru, mate, congrats. Hope this business with the GF can sort itself out tho

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

change of pace today-
got laods goin on, and im full of niggles which are plaguin me to death!!
so, 4-6 wk break from higher frequency stuff, t let me body have the extra recovery time i think..

chest-
flat bench- 3x3
130, 132.5, 135k -- easin off slightly here

Incline bench- 3x6
100, 102.5, 105k --- same here

Incline DB flys- 3x10
28kg

Wide grip dips- 2x failure

Calves-
Standing smith calf raise - 4x20
30k, 50, 60, 70k -- all with about 60 sec between. last 2 setsi supersetted with BW calf raise.

felt good t totally anihilate a body part for once.. its been a while.
this wont be permanent, but my body definately needs the rest.
so from now on im goin to cycle frequency with this routine. concentrating more on strength with the higher frequency routine, and hypertrophy with this current routine which will just be a basic split, with hams and quads on diff days.
cardio will be every mornin and night too, just 20 mins each. cals will be increased a good amount. probably something like-
pro- 1600 cals
carbs - 1200 cals
fats - 1000 cals

  

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If you want something different I'm finding my routine quite good regarding volume and intensity. Seems to hit all the right notes and none of the bad yet.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

well what i have in mind is pretty similar to what ur doin, however split over 5 days due to splitting hams and quads up. plus im throwin in calves very often t get them t grow over this period! and there'll be much more reps involved in most of the exercises, but the 3 main lifts, squat, bench and OHPP will still be low rep, probs just stick with 3x3 on them, hold back a bit and then use the higher reps to trigger some hypertrophy..

i'll prob get bored at some point cos i hate doin a 'normal' split.. but i really rthink i need the rest. im not recovering too well from training at the oment at all so i 'think' im being clever about it.. :-)

  

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sad news being reported from back home yersterday.
one of the school buses leavin my old school crashed into a car and killed 2 students and the driver of the car..
very sad. both were only 15-16.

  

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That was your neck of the woods was it? Wasn't it the girls birthday too or something? Very sad indeed.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

yeh was my old school mate, Keswick school.
yep, just turned 16 on the day too.. big shame!

never nice when people that young die from the faults of others

  

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Since having kids I find it's even more gut wrenching. Things like that, altho always sad, never used to choke me up cos I was always well removed. Now they really hit me....

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

today-

chins- 3x6
+10kg -- all done nicely

DB rows- 3x6
@55kg -- all done nicely

Unilateral pull downs - 3x10 ( did these on the uilateral cable pull down, with separate handles for each arm, but pulled down together as would with a normal bar)
@77k x 3 sets, after last set dropped to 55k for 7 reps

Seated row- 3x10
87 x 3 sets, after last set dropped to 57 for 10 reps

seated hammer strength shrugs- 3x8 // supersetted with standing HS shrugs
45x8
55x8
60x8

added in a couple of sets of HISE shrugs too and a couple of high rep standing plate holding shrugs.

wont be doin this much volume for traps every week, but they rarely get much work so decided to kick their arse 1st week :-)

feels wierd walkin out the gym having only really trained one body part, but its needed! happy with strength on chins ad DB rows, lookin forward to these numbers increasing as cals get bumped

  

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You BBer you

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

haha, I HATE IT!!!!!!!!!!!!!!!!!!
already gettin bored of it :-( haha...

today-
QUADS-

Front squats- 3x3
120k -- 1st set felt awful, but by the time i got to the last set, they felt really good, got in a nice groove! still, way down on what i know i can do.. THIS MUST CHANGE!!!!!!!!!!!!!!!!!!!

DB lunges- 2x12 each leg
+20kg Db's

Leg Ext- 2xfailure (rest paused)
set 1-@20k ; 12, 8, 5
set 2-@20k ; 15, 7, 5 --- WOBBLY legs

Leg press- 3x6-10
105x10
125x10* 2 sets, 20 secs after last set, 125x10 (rest paused, 6, 2, 1, 1)

good session really, nice t fully breakdown a body part.. but still, im a frequency guy!!!!! :-( this is torture!! haha

  

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I'll give it until next Tuesday..... and I'm being generous with that estimation of longevity LOL

I still say, for you personally, you'd enjoy more of a carbon copy of what I'm doing. It still has a solid strength based structure to it (good volume, sensible intensity) with the added bit of hypertrophy. Granted it's still more of a BBer split than a PLing one but I have been thoroughly enjoying it.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

thats the thing mate, when u see my full structure for this week, u'll see its similar to urs in that the strength elements are there, with higher rep stuff afterwards.

tomorro is delts and tris
friday is hammies and biceps

delts will start with OHPP, folowed by seated DB press, then upright rows and finished with high rep lat raise.. tris will be CGBP, pushdowns (maybe skulls too)

so it still has that strength element.. i just hate walkin out fo the gym having only really trained 1 Bodypart or possibly 2.. i love that all over body pump u get from full bodies, or upper lower splits..

haha, next tues is generous mate! :-)

  

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Hi there! I've just started over on fullbody workouts again a few weeks ago.  What made you switch to a split?

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I've got delts and tris too..... hoping to nail 102.5 now - I'm tempted to jump to 105 but there is the sensible side of me saying to stick with the plan

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

ive only reverted back to a basic split this week mate to give my body a rest really.. ive done upper/ lower splits, full bodies for the last 8 months or so maybe, in one form or another! haha

i do far prefer them, im just suffering from lots of niggles right now so fancied a break from the higher frequency stuff, but missin it already and im only 3 days in!! haha

  

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Fair enough, makes sense actually to give your body a rest - I'll bear that in mind later in the year.

At the moment though I'm really loving the fullbodies!

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yeh they are great mate. i love the 'full body pump' u have.. just watch poundages mate, and make sure u adjust if u get niggles etc.
wats urs lookin like at the moment??

  

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I'm following Chad Waterburys Total Body Training routine.  6-7 exercises per session, 1 day around 5 reps, 1 day around 8 reps and 1 day around 15 reps.  I've been keeping a fairly detailed journal.

I've tried to keep exercise choices as:
Deadlift/Squat
Other lower body (SLDL, ham curls)
Horizontal push
Vertical push
Row/Chin
1 isolation

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That's the balance, if you are training full body a few times a week then you have to adjust volume and intensity to cope with the frequency. You can't hit every body part hard, heavy and brutally several times a week.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Hello, sorry to intrude..just passing thru for a read...I do a four day split, but when I did full body I felt I couldn't really get the best out of myself cos there was too much to do all at once....I guess you get used to working a certain way.....errrmm...bet that was fascinating for you....not!...lol

Have a nice evening...

captain T, that looks fine.. i like a lot of chads stuff
 
NG- i think it takes time to get used to it.. some people prefer to concentrate on beasting 1 or 2 bofyparts in a session and they can concentrate on really hitting it hard..
whereas if u do a full body split, u have to make sure that u hit that 1, sometimes 2 exercises for the bodypart really hard... i love them personally!

there's such a lot fo mixed opinioins in terms of their efficiency for muscle building tho! some trainers say that by breaking tissue down more often u can grow more efficienctly.. a lot of strongmen and PLers say that training with higher frequency has got them stronger and bigger etc.. whereas obvioiusly most (if not all) BBers train with a split routine...and theyre huge!!

full body routines are better for calorie expenditure too, which is why i prefer to use them if im tryin to lean up a bit, it means cardio can be decreased a tad :-)

anyway.. ive just read thru 'the dinosaur training strength book', by Brooks. D Kubik, and it was a good read.. but very bias towards that way of training. worth a look tho, if anyone wants a copy i can send thru email :-)

gonna have a look thru Thibs' black book of trainig secrets now :-)

  

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I'll have a copy if thats ok mate, trying to learn as much as possible!

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i'll send u both if u want fella!
Thibs' book is about 240 pages and the other is pretty long to, but both interesting..

been looking at upper/ lower splits and incorporating some olympic work..

looking at something like this, a routine he gives his NFL guys he trains-

1- incline bench, chins, push press, tri ext., Zottman curls - optional extras = DB bench and preachers

2- front squat, sumo deads, lunges, 1 leg back ext., leg curls - optional extras = GH raise, plate drag

3- bench, push jerk, iso bench (speed bench), Db rows - optional extras= DB bench, preachers

4- bottom position or speed front squats, power snatch, power cleans, step up, single leg press - optional extra= GH raise and plate drag

like the format of it, and i really fancy throwing in some olympic lifting.
if i can sort out my flexibility i really think they'll help stregnthen up th elower back no end.

PM me ur email mate and i'll fire them over

  

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good work bro always surprising me.

Check my end of bulk pics, i know i am fat but hey i got to 183lbs and i started dieting last week

i live around clowns and ppl with no testosterone

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