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Documenting myself again...

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Knighty
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2009/07/24 15:33:02 (permalink)
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Documenting myself again...

I thought I might aswell start it back up again, I've got nothing to lose!
 
Current stats:
 
Bodyweight: 177lbs as of this morning (12 stone 9)
Height: 5'9"
Bodyfat: Quite lean, pretty much as I am in my avi but I was only 171lbs there. Good vascularity and abs present but I'm aiming to add some mass atm
 
Lifts: Nothing impressive tbh because I train with higher reps and short rest, but here are some PBs.
 
Parallel Bar Dips: BW + 30kg x 8
Weighted Pull ups: BW + 20kg x 6
Barbell Floor Press: 90kg x 5
Back Squat: 110kg x 8
Romanian DL: 110kg x 8
1 arm DB Row: 40kg x 10
Single Leg Static Lunge: 90kg x 8
 
On days off, I like to do some hard cardio, such as circuit training, a bit of bag work, hard cycling, skipping, etc. Whatever takes my fancy.
 
Today's workout:
 
Floor Press: 70kg x 5, 90kg x 3 x 5
1 arm DB Row: 40kg x 4 x 10
Press ups (supersetted with supine pull ups): 40 (20), 30 (20), 30 (20)
Incline Machine Row: 2 pins from bottom of stack x 3 x 8
 
Delts and cuff work to finish.
post edited by Knighty - 2009/07/24 16:05:21

#1

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    JimRat
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    Re:Documenting myself again... 2009/07/25 14:11:31 (permalink)
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    Hope you can keep this journal going! Always been impressed with your physique, decent amount of muscle mass and good conditioning. How often are you training atm? Still down in Reading?
     
    Jimbo
    #2
    Knighty
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    Re:Documenting myself again... 2009/07/25 14:54:26 (permalink)
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    Thanks mate.

    Im doing something most days, but weights wise Im going back to upper/lower, alternating light and heavier sessions and basing them on movement patterns.

    I.e.

    Upper one:

    *Heavy floor press, dips, or pull ups
    *Row of some kind
    *High rep pushing exercise
    *more upper back work
    *Delts

    Lower one:

    *Heavy squat or leg press
    *Single leg work
    *Hamstring work
    *Core
    *Calves

    Upper two:

    *High rep dips, chins, push ups, DB Bench, floor press, machine press
    *rows, pulldowns, or chins
    *High rep dips, chins, push ups, DB Bench, floor press, machine press
    *rows pulldowns or chins
    *Shrugs or delts

    Lower two:

    *high rep squats (like 20-50 reps)
    *Single leg work
    *Hamstring work
    *core
    *calves

    Off days will be whatever I fancy!


    #3
    Knighty
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    Re:Documenting myself again... 2009/07/25 16:21:12 (permalink)
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    cardio today.
     
    4 rounds of skipping, and various calisthenics (10 minutes or so worth)
     
    followed straight away by 1 mile on the treadmill in 5 minutes 28.

    #4
    Sheeps_Clothing
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    Re:Documenting myself again... 2009/07/25 16:45:30 (permalink)
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    You do have a very decent physique mate.

    What made you stop training real heavy? Injury? How did you rate the pheraplex in the end, worth the bother?

    Cheers fella.
    #5
    Knighty
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    Re:Documenting myself again... 2009/07/25 18:37:07 (permalink)
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    Hey mate.
     
    I don't really see what I can gain from lifting heavy to be honest mate, and yes, injuries do play on my mind.
     
    I'm free of any niggles at the moment (except the odd elbow one here and there) so as long as I don't do any overhead work or conventional deads.
     
    Pheraplex was ok, I'm giving it another go to be honest, this time with the big eating but loads of cardio included aswell.
     
    If it goes well, I might be tempted to extend it or move on to some epidrol.

    #6
    Knighty
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    Re:Documenting myself again... 2009/07/26 18:24:42 (permalink)
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    Lower body today:

    slowly ramping the weights up and getting used to lower reps so didn't go too far, but I know I've got alot more room for improvement.

    Back Squat: 60kg x 5, 80kg x 5, 90kg x 5, 100kg x 5, 105kg x 5, 110kg x 5, 112.5kg x 5.

    Next session will be 115kg no doubt.

    Dynamic Barbell Lunges: 60kg x 10, 65kg x 2 x 10.

    Finished with pull throughs, ham curls, calves, and abs.

    #7
    Knighty
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    Re:Documenting myself again... 2009/07/28 05:45:28 (permalink)
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    Went for a bike ride yesterday, some of it up and down hill.

    About 40 minutes worth.

    #8
    Knighty
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    Re:Documenting myself again... 2009/07/29 05:37:13 (permalink)
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    Trained upper body yesterday:

    Weighted Pull ups: bw x 10, 10kg x 5, 15kg x 5, 20kg x 5, 21.25kg x 2 x 5

    Parallel Bar Dips: 10kg x 10, 20kg x 15, 12, 10 - Pull ups definately took their toll.

    Chest Supported Rows: 94.5kg x 3 x 8

    Machine Chest Press: 85kg x 2 x 8, 90kg x 8

    Left shoulder was fairly niggly, so only did some light delt work.

    I was going to go to do some bag work, but decided that I'm due a complete rest day today.

    #9
    Knighty
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    Re:Documenting myself again... 2009/07/30 05:55:04 (permalink)
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    Propose Plan:


    Dynamic-Effort Lower Body
    A. Jump training choose one of the following exercises
    and perform 5-8 sets of 1-3 jumps:
    »» Box jumps
    »» Vertical jumps
    »» Broad jumps
    »» Hurdle hops (jump over hurdle and land on ground)
    »» Box squat into box jump
    »» D epth jumps (onto box)
    »» Weighted Reactive box jumps
    B. Unilateral exercise (w/ added ROM) choose one
    of the following exercises and perform 2-3 sets of 8-10
    reps:
    »» Bulgarian split squats, front leg elevated (holding DB’s
    or with a barbell)
    »» Barbell reverse lunge, front foot elevated
    »» Barbell reverse lunge w/ knee lift (front foot elevated)
    »» Step-ups (box height slightly above knee)
    C. Hip extension exercise choose one of the following
    exercises and perform 3 sets of 8-12 reps:
    »» 45-degree hyperextensions
    »» Reverse hyperextensions
    »» Pull-throughs
    »» Swiss ball back bridge + leg curl
    »» Glute-ham raises
    »» Romanian deadlift
    »» Forward sled dragging, upright posture (3 sets of 30
    yards)
    D. Weighted Abdominals choose one of the following
    exercises and perform 4 sets of 10-15 reps:
    »» DB side bends
    »» Offset barbell side bends
    »» Barbell Russian twists
    »» Low cable or band pull-ins
    »» Hanging leg raises
    »» Weighted Swiss ball crunches
    »» Spread-eagle sit-ups (holding DB over chest)
    »
    » Standing sit-ups (using a band or a high pulley


    Max-Effort Upper Body
    A. Max-Effort Exercise work up to a max set of
    3-5 reps in one of the following exercises:
    Thick bar o »» r regular barbell bench press
    »» Barbell floor press
    »» Rack lockouts / Suspended chain lockouts
    »» Incline barbell bench press (regular grip or close grip)
    »» Close-grip bench press (index finger on smooth part of
    bar)
    »» Weighted chin-ups
    »» Board presses or foam presses
    »» Chain bench press (*recommended for not-so-skinny
    bastards)
    »» Band bench press (*recommended for not-so-skinny
    bastards)
    »» Reverse band bench press (*recommended for not-soskinny
    bastards)
    B. Supplemental Exercise perform 2 sets of max
    reps in one of the following exercises. (Choose a weight
    you can perform for 15-20 reps on the 1st set. Use the same
    weight for both sets and rest 3-4 minutes between sets).
    »» Flat DB bench press (palms in or out)
    »» Incline DB bench press (palms in or out)
    »» DB floor press (palms in)
    »» Barbell push-ups (wearing weighted vest)
    »» Blast strap push-ups (wearing weighted vest)
    »» “Criss-cross” chain push-ups
    »» “Triceps death”
    »» Chin-ups (don’t perform these if you chose to do
    weighted chin-ups for your first exercise)
    C. Horizontal pulling / Rear delt superset - Superset
    one exercise from “Group 1” with one exercise from “Group
    2.”
    Now that you’ve learned some of the theory behind my new training template, it’s time to see it in its entirety. This first schedule
    is my basic template. It will work for most athletes during their off-season when strength training takes precedence over other
    forms of conditioning and technical training. You’ll notice, after reading this template, that I’ve provided you with a variety of other
    templates that can be utilized during different times of the year.
    Perform 3-4 supersets of 8-12 reps of each exercise.
    Group 1
    »» DB rows
    »» Barbell rows
    »» Seated cable rows (various bars)
    »» T-bar rows
    »» Chest supported rows
    Group 2
    »» Rear delt flyes
    »» Scarecrows
    »» Face pulls
    »» Seated DB “power cleans”
    »» Band pull-aparts
    D. Traps Perform 3 – 4 sets of 8-15 reps of one of the
    following exercises:
    »» DB shrugs
    »» Barbell shrugs
    »» Safety squat bar shrugs
    »» Behind the back barbell shrugs
    E. Elbow flexor exercise - Perform 3-4 sets of 8-15
    reps of one of the following exercises:
    »» Barbell curls (regular or thick bar)
    »» DB curls (standing)
    »» Seated Incline DB curls
    »» Hammer curls
    »» Zottmann curls
    »
    » Iso-hold DB curls


    Repetition Upper Body
    A. Repetition Exercise choose one of the following
    exercises and perform 3 sets of max reps OR 4 sets of 12-
    15 reps:
    Flat D »» B bench press (palms in or out)
    »» Incline DB bench press (palms in or out)
    »» DB bench press on Swiss ball (palms in or out)
    »» DB floor press (palms in)
    »» Push-up variations
    »» Chin-up variations
    »» Barbell bench press (55-60% of 1RM)
    B. Vertical pulling / Rear delt superset - Superset one
    exercise from “Group 1” with one exercise from “Group
    2.” Perform 3-4 supersets of 8-12 reps of each exercise.
    Group 1
    »» Lat pulldowns (various bars)
    »» Chin-ups (don’t perform these if you chose to do chinups
    for your first exercise)
    »» Straight arm pulldowns
    Group 2
    »» Rear delt flyes
    »» Scarecrows
    »» Face pulls
    »» Seated DB “power cleans”
    »» Band pull-aparts
    C. Medial delts choose one of the following exercises
    and perform 4 sets of 8-12 reps:
    »» DB lateral raises
    »» L-lateral raises
    »» Cable lateral raises
    »» DB military press
    »» DB side press
    D. Traps / Arms superset - Superset one exercise from
    “Group 1” with one exercise from “Group 2.” Perform 3
    supersets.
    Group 1 (Perform 8-10 reps)
    »» DB shrugs
    »» Barbell shrugs
    »» Safety squat bar shrugs
    »» Behind the back barbell shrugs
    Group 2
    »» Barbell curls (8-10 reps each set)
    »» DB curls (8-10 reps each set)
    »» Seated Incline DB curls (8-10 reps each set)
    »» Hammer curls (8-10 reps each set)
    »» Zottmann curls (8-10 reps each set)
    »» Iso-hold DB curls (8-10 reps each set)
    »» DB triceps extensions (10-15 reps each set)
    »» Triceps pushdowns (15-25 reps each set)
    E. Grip / Forearms choose one of the following exercises:
    »» Wrist roller (2-3 sets of 2-3 reps)
    »» Thick bar or heavy DB holds (2-3 sets of max time)
    »» Plate pinch gripping (2-3 sets of 2-3 reps)
    »» Captains of Crush gripper (3 sets of max reps each
    hand)
    »» Rice digs (3 timed sets)
    *DON’T train your grip/forearms if you’re planning on
    deadlifting the next day.


    Max-Effort Lower Body
    A. MAX-EFFORT LIFT work up to a max set of 3-5 reps
    in one of the following exercises:
    »» Box squats (regular bar, safety squat bar, cambered bar,
    buffalo bar)
    »» Free squats (regular bar, safety squat bar, cambered
    bar, buffalo bar)
    »» Straight bar deadlifts (traditional style, sumo style)
    »» Trap Bar deadlifts
    »» Rack pulls (partial deadlifts)
    »» Tire flip – (remember, your max-effort lifts don’t necessarily
    have to be limited to just barbell exercises!)
    *Bands and/or chains can be incorporated into all of the
    above exercises for the not-so-skinny bastards reading
    this article.
    B. UNILATERAL MOVEMENT choose one of the following
    exercises and perform 3 sets of 6-12 reps:
    »» Bulgarian split squat variation (holding DB’s or with a
    barbell)
    »» Reverse lunge variation
    »» Step-up variation
    »» Walking lunges
    »» Backward sled drags (3 sets of 30 yards)
    »» Forward sled drags, 45-degree angle (3 sets of 30
    yards)
    C. HAMSTRING / POSTERIOR CHAIN MOVEMENT
    choose one of the following exercises and perform 3 sets
    of 8-12 reps:
    »» 45-degree hyperextensions
    »» Reverse hyperextensions
    »» Pull-throughs
    »» Swiss ball back bridge + leg curl
    »» Glute-ham raises
    »» Romanian deadlifts
    »» Forward sled dragging (upright posture)
    D. Ground-based, high-rep abdominal circuit – Example:
    sprinter sit-ups, V-ups, toe touches, hip thrusts.
    Perform 10-20 reps of each exercise and go through the
    circuit 2-3 times. Rest 1-2 minutes between circuits.
     

    #10
    Sheeps_Clothing
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    Re:Documenting myself again... 2009/07/30 13:39:44 (permalink)
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    Westside for Skinny bastards? Good IMO, but can be simplified!

    Will you be going heavy on the ME day?
    #11
    JimRat
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    Re:Documenting myself again... 2009/07/30 13:48:25 (permalink)
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    Looks complicated at first but isn't really. Been thinking about including more dynamic stuff in my routine to develop more explosive power. Looks good!
     
    Jimbo
    #12
    essex_chris
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    Re:Documenting myself again... 2009/07/30 15:31:51 (permalink)
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    Always thought you've had a decent physique Knighty. Most of the people i know who talk about training would point to photos like your and say that's what they would like.

    Fingers cross you'll be injury free and can maintain a good streak.

    Awesome pic, but Tony you're not doing yourself many favours posting up tips on preventing the gag reflex and then a picture of a guy touching his toes - Ak
    #13
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