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Helpful ReplyHot!ANIMAL : Savagery!

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ANIMAL
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Re: ANIMAL : Savagery! 2019/01/31 10:16:19 (permalink)
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31/01/19

Quick AM session as I have to go back to work. 7th and final fullbody session in a row. Tomorrow is a day off although will go for a longish walk!

I might even take Saturday off too and start new program Sunday.

Standing OH Pin Press

20x10
40x5

(30 second clusters)

60x5
60x5
60x5
60x5
60x5
60x5

Single Leg Horizontal Leg Press

BW+15 x15 (L)
BW+15 x15 (R)
BW+35 x10 (L)
BW+35 x10 (R)
BW+60 x5 (L)
BW+60 x5 (R)

3 count Eccentric Paused Horizontal Leg Press

BW+100 x5 (L)
BW+100 x5 (R)
BW+100 x5 (L)
BW+100 x5 (R)

Nautilus Lat Pullover

50x20
100x12
100x12
100x12

Pec Dec

75x12
75x12
50x15

Bike

10min

Yoga

10min

Dog walk and KF later !
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On The Flop
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Re: ANIMAL : Savagery! 2019/01/31 10:30:23 (permalink)
+1 (1)
Putting in work!!!!!!!
 
Enioy your day off mate, definately well deserved!!!

“It ain’t all sunshine and rainbows”
 
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Ox
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Re: ANIMAL : Savagery! 2019/01/31 13:45:23 (permalink)
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Whats the new program look like bud?
ANIMAL
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Re: ANIMAL : Savagery! 2019/01/31 14:19:41 (permalink)☄ Helpfulby Ox 2019/01/31 14:20:51
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Ox
Whats the new program look like bud?




 
going back to the John Meadows style hypertrophy plan i did last year when i was doing the 2 a day. i made the best gains of my life in that short period although this time it wont be 2 day. and i wont be on 600g carbs.. going to keep the keto but change from weekly refeeds to targeted post workout carbs..and only 100 a day. and also keep up with sprinting/cardio/conditioning ive been doing (although thats M1T dependant)
Ox
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Re: ANIMAL : Savagery! 2019/01/31 14:21:46 (permalink)
+1 (1)
Sounds good mate, can't go wrong with Meadows.
 
I'm a huge believer in timed carbs too...they are the only reason my strength mostly remained on my prep last year.
Look forwards to following along mate.
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Re: ANIMAL : Savagery! 2019/01/31 16:28:37 (permalink)
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I'm calling foul, there aren't even 25hrs is a day, how can you fast for 25hrs, that's like, more than a day
 


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ANIMAL
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Re: ANIMAL : Savagery! 2019/01/31 17:11:43 (permalink)
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The day has as many hours as you make !

Be like water my friend..
newcastle
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Re: ANIMAL : Savagery! 2019/01/31 17:53:50 (permalink)
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I thought you only took M1T when you were cruising 😋
ANIMAL
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Re: ANIMAL : Savagery! 2019/01/31 19:00:54 (permalink)
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newcastle
I thought you only took M1T when you were cruising 😋


You talk of the super cruise as if you don’t want to try it??

JayBoy
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Re: ANIMAL : Savagery! 2019/01/31 20:45:28 (permalink)
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Day off will be well deserved! You going full bro with the hypertrophy programme or leave some teaser strength lifts in where poss...

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ANIMAL
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Re: ANIMAL : Savagery! 2019/02/01 11:17:28 (permalink)
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JayBoy
Day off will be well deserved! You going full bro with the hypertrophy programme or leave some teaser strength lifts in where poss...


Pretty much full bro ... but i am going to implement a daily max in certain lifts as part of the warm up.. wont be a 100% max effort but it will be a heavy single or dub or 2. I used this successfully in the past and it makes subsequent repping a lot easier. Although this time the daily max will be done after the high rep, pump sets John Meadows states in his program.. that will be interesting as that warm up already massively fatigues the muscles!
ANIMAL
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Re: ANIMAL : Savagery! 2019/02/01 11:24:37 (permalink)
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Weigh in. A very good month. And first time in the 130’s since ..well.. since I was a toddler

Jan 1 : 142.6
Feb 1 : 137.8 (- 4.8kg’s)

With the blast starting , going back to around maintenance, and a with a small introduction of carbs I expect to put a few back on but that’s fine.. Peaks and troughs are how I work to keep sanity but the overall trend is down and that’s all that matters. I’ll be in the 120’s by June! That’s the plan !

dirtyvest
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Re: ANIMAL : Savagery! 2019/02/01 13:00:32 (permalink)
+1 (1)
TBF, if you are weighing yourself monthly rather than weekly that should avoid the mind games of peaks and troughs a bit more and have a more persistent downward motion

Limits, like fear, are often just an illusion: MJ 12/9/09
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ANIMAL
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Re: ANIMAL : Savagery! 2019/02/03 16:41:42 (permalink)
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3/02/19

Long walk yesterday.

First day of new plan. Not used to this much volume per body part in one go. And makes sprinting on treadmill interesting !

All good except a pain in my bum when doing ham curls.


Incline Smith Bench Press

40x20
40x20
60x20
60x20

100x3
120x3
140x2

100x8
100x8
100x8
100x8

Close Stance Sled Leg Press

50x20
50x20
100x20
100x20

200x5
250x5
300x5

200x10
200x10
200x10
200x10

Plate Loaded ISO Chest Press

90x15
90x15
90x15

Seated Hamstring Curl

50x15
50x15
50x15

Back Supported Paused Cable Flys

80x10
80x10
80x10
80x12 drop 60x8 drop 40x12 + Facia Stretching

Leg Extensions

50x12
50x12
50x12
50x16 drop 30x15 drop 20x20 + FS

Vbar Tricep Pressdown

60x20
75x15
75x15

Single Arm Tricep Cable Kickback

20x12 (L)
20x12 (R)
20x12 (L)
20x12 (R)
20x12 (L)
20x12 (R)

Treadmill Hill Sprints

2min w/u

Incline 10, Speed 12

15sec Sprint / 45 sec recover

x 6

Heavy Bag

5min

Yoga

20min
newcastle
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Re: ANIMAL : Savagery! 2019/02/03 18:32:31 (permalink)
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Chest legs and triceps?
Brett
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Re: ANIMAL : Savagery! 2019/02/03 18:43:42 (permalink)
+1 (1)
Now THAT is a chart!

Solid work mate bring on the bro!

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ANIMAL
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Re: ANIMAL : Savagery! 2019/02/03 21:47:38 (permalink)
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newcastle
Chest legs and triceps?


Yebo! That’s day 1. Day 2 is back, traps, delts and bi’s.

Whole body can be trained in 2 days, pressing can be done each session with the bigger muscle groups of back and legs getting an extra days rest and allows for a higher weekly frequency which can be increased as cycle goes on...(2 on 1 off 2 on 2 off .... 3 on 1 off... 6 on 1 off).

Pretty much the best training split available for ability to balance intensity and recovery IMO.
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Re: ANIMAL : Savagery! 2019/02/04 10:49:11 (permalink)☄ Helpfulby ANIMAL 2019/02/04 19:37:06
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Monster session!!!
 
 

“It ain’t all sunshine and rainbows”
 
Instagram = deank1971
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Re: ANIMAL : Savagery! 2019/02/04 11:01:06 (permalink)☄ Helpfulby ANIMAL 2019/02/04 19:37:08
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Lovely session mate, looking forward to seeing how this progresses. 
JayBoy
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Re: ANIMAL : Savagery! 2019/02/04 13:55:10 (permalink)
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Big session! How long did that clock I at?

Make me stronger!
Instagram - jayboyh50
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench - 105kg
Squat - 175kg
Deadlift - 212.5kg
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