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Hot!Squill - The Sequel

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Dav
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Re: Squill is back - and fat...... 2018/09/04 08:28:39 (permalink)
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I think for many years full body workouts were seen as old fashioned and most moved to split routines. If you look back at the early bodybuilders (pre Dianabol) that's all Eder, early Parks, Sell, Hepburn etc... did all were much stronger than any Natty today and Eder still imo is the greatest natural bodybuilder of all time. So it shows that minus the effects of more and improved drugs these workouts worked/work!!

You get the same volume over the week but more frequency and time to recover. So once you get used to them will be able to lift heavier on all exercises as you're only doing 3,4,5 sets per body part each day with at least a day's rest before you hit that body part again.

I'm now Powerlifting but love training complete body 3/4 times per week.
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Squill
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Re: Squill is back - and fat...... 2018/09/04 11:02:04 (permalink)
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Dav
I think for many years full body workouts were seen as old fashioned and most moved to split routines. If you look back at the early bodybuilders (pre Dianabol) that's all Eder, early Parks, Sell, Hepburn etc... did all were much stronger than any Natty today and Eder still imo is the greatest natural bodybuilder of all time. So it shows that minus the effects of more and improved drugs these workouts worked/work!!

You get the same volume over the week but more frequency and time to recover. So once you get used to them will be able to lift heavier on all exercises as you're only doing 3,4,5 sets per body part each day with at least a day's rest before you hit that body part again.

I'm now Powerlifting but love training complete body 3/4 times per week.



Yea, I am natty (at the moment) unlike before, and I can really tell the difference on recovery. DOM's are much more manageable that if I do a full, monster leg session. 
 
It also means I get to squat more that once a week, which is good! 
 
I also find I don't have bad training sessions. we have all had the days where you struggle with a muscle, but that no longer ruins the whole workout, just 10% of it. 
 
 

"The main side effects of steroids is greatness!"          
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dirtyvest
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Re: Squill is back - and fat...... 2018/09/04 20:39:17 (permalink)
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Good implementation of a full body split, divvying up the workload over multiple sessions multiplies the stimulus and doesn't hinder recovery... are you sure you don't miss the size of old tho?

Limits, like fear, are often just an illusion: MJ 12/9/09
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#23
Squill
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Re: Squill is back - and fat...... 2018/09/05 12:28:53 (permalink)
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dirtyvest
Good implementation of a full body split, divvying up the workload over multiple sessions multiplies the stimulus and doesn't hinder recovery... are you sure you don't miss the size of old tho?




Do you mean muscle mass? Yes, but I have only been back training for a couple of months now and still taking it slowly so I don't injure anything (I am 32 now) 
 
I don't expect to get to the size I was before, but would like to get in much better shape.

"The main side effects of steroids is greatness!"          
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dirtyvest
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Re: Squill is back - and fat...... 2018/09/05 15:46:29 (permalink)
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32..!!! Oh to be 32 again

Limits, like fear, are often just an illusion: MJ 12/9/09
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Squill
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Re: Squill is back - and fat...... 2018/09/07 07:39:25 (permalink)
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Thursday 06/09/2018

DB Bench - 12x22, 8x26, 8x36, 8,36, 8x36
EZ Bar Bent over Row - 12x60, 8x80, 6x100, 6x100
DB Shoulder Press - 8x22, 8x24, 7x26
Chins: 4xBW, 4xBW, 4xBW, 4xBW
Tricep Ext (Cable) - 8x30, 8x30 8 x30, 8x30
BB Curl - 8x35, 8x35 8x35, 8x35
Smith Calf Raise - 8x100, 8x100, 8x100, 8x100
 
I swapped out cable row for bent over row as I really don't like the machine at this gym and didnt feel I was getting a great ROM/Contraction. 
 
Also, no legs today, my quads and hams were shot from Tuesdays workout. Which was annoying as its the first time I haven't had knee pian with them for ages.
 
Also still doing cardio on rest days.
 
Plus, free weights FTW. 
post edited by Squill - 2018/09/07 07:41:54

"The main side effects of steroids is greatness!"          
#26
Squill
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Re: Squill is back - and fat...... 2018/09/11 07:22:35 (permalink)
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Had to push training back a day, did Helvellyn at the weekend and strained my knee. Also, no legs today as a result. Also did something to my left forearm, near the brachialis inception, which was less than ideal. 
 
Tuesday 11/09/2018
Decline Bench Press - 10x60, 10x80, 6x100, 6x100 6x100
BB Row - 8x40, 8x40, 8x40
Military Press - 8x60, 8x62.5, 6x65 (went too early on the last set, felt weaker) 
Wide pulldown - 8x65, 8x65, 8x65
Tricep Ext - V-Bar – 8x40, 8x45, 8x50
Hammer Curl - 8x20, 8x20 8x20
 
 

"The main side effects of steroids is greatness!"          
#27
dirtyvest
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Re: Squill is back - and fat...... 2018/09/11 15:59:38 (permalink)
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exercise outside is never a good thing

Limits, like fear, are often just an illusion: MJ 12/9/09
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#28
Squill
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Re: Squill is back - and fat...... 2018/09/12 12:57:43 (permalink)
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dirtyvest
exercise outside is never a good thing




Its great! unless you strain your knee and injure your arm. 
 
Oh...wait. 

"The main side effects of steroids is greatness!"          
#29
Squill
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Re: Squill is back - and fat...... 2018/09/18 07:34:09 (permalink)
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Trippe update as I kept forgetting to take a photo of my notebook at it lives in my gym lockers. 
 
Thursday 13/09/2018 - Knee still in pain for hike at the weekend.
Decline Bench Press - 10x60, 10x80, 7x100, 6x100 6x100
DB Row - 8x40, 8x40, 7x40
Military Press - 8x60, 8x60, 7x60
Wide pulldown - 8x65, 8x65, 8x65
Tricep Ext - V-Bar – 8x50, 8x50, 8x50
Hammer Curl - 8x20, 8x20 7x20
 
Saturday 15/09/2018
Squat - 10x60, 10x60, 7x100, 7x100, 6x110
DB Bench - 12x22, 8x36, 8,36, 8x36
EZ Bar Bent over Row - 12x60, 8x80, 6x100, 6x100
DB Shoulder Press - 8x26, 8x26, 7x26
Chins: 4xBW, 4xBW, 4xBW, 4xBW
Tricep Ext (Cable) - 8x30, 8x30 8 x30, 8x30
BB Curl - 8x35, 8x35 8x35, 8x35
Smith Calf Raise - 8x100, 8x100, 8x100, 8x100
 
Tuesday 18/09/2018
Squat - 10x60, 10x60, 8x100, 8x100, 7x110
Decline Bench Press - 10x60, 10x80, 8x100, 7x100 7x100
DB Row - 8x40, 8x40, 8x40
Military Press - 8x60, 8x60, 8x60
Wide pulldown - 8x65, 8x65, 8x65
Tricep Ext - V-Bar – 8x50, 8x55, 8x50
Hammer Curl - 8x20, 8x20 8x20
Smith Calf Raise - 8x100, 8x100, 8x100, 8x100
SLDL - 8x60, 8x60, 8x60, 8x60
 
Knee is feeling much better now on squats, ROM feels much more natural in my Oly shoes and feel like I am getting as deep as possible (well below parallel)
 
Going to start putting in some more recovery / roller work and stretching on my off days as well to help with mobility and joints. 
 
Started taking ZMA, crappy nights sleep for the first few night but seemed to get a good night sleep last night.  

"The main side effects of steroids is greatness!"          
#30
dirtyvest
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Re: Squill is back - and fat...... 2018/09/18 16:04:38 (permalink)
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Good news on the knee... too many of us are going down so one of us needs to be on the up

Limits, like fear, are often just an illusion: MJ 12/9/09
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#31
Squill
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Re: Squill is back - and fat...... 2018/09/20 07:38:29 (permalink)
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dirtyvest
Good news on the knee... too many of us are going down so one of us needs to be on the up




The combination of oly shoes (Adidas CrazyPower) and 7mm neoprene knee sleeves are keeping them in decent nick. Cant believe the difference that have made to my squats comfort wise. 

"The main side effects of steroids is greatness!"          
#32
Squill
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Re: Squill is back - and fat...... 2018/09/20 07:43:32 (permalink)
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Thursday 20/09/2018
Squat - 10x60, 8x100, 8x100, 6x110
DB Bench - 12x22, 8x32, 8,40, 7x40
EZ Bar Bent over Row - 12x60, 6x100, 6x100, 6x100
DB Shoulder Press - 8x22, 8x26, 8x28, 8x28
Chins: 4xBW, 4xBW, 4xBW, 4xBW
Tricep Ext (Cable) - 8x35, 8x35 8 x35
BB Curl - 8x37.5, 8x37.5 8x37.5, 8x37.5
Leg Press Calf Raise - 8x140, 8x160, 8x160, 8x160
 
Squats didnt feel great today - still alot of tightness and DOM's from the last session. Still adjusting to training legs 3 times a week. Really need to start doing more stretching. 
 
Shoulders felt great today - 4kg increase on dumbbell press for the same reps. 
 
Diet wise (something I have not mentioned yet) is pretty simple.
 
Training Days:
Breakfast: Mix of Huel and Scie-MX Meal Replacement (2:1) 
Lunch: Mix of Huel and Scie-MX Meal Replacement (2:1) 
Dinner: Normal meal - meant and veg
 
For non training days I drop breakfast and intermittent fast until 1pm (giving me 16:8 ratio) 
post edited by Squill - 2018/09/20 07:46:55

"The main side effects of steroids is greatness!"          
#33
dirtyvest
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Re: Squill is back - and fat...... 2018/09/20 15:40:21 (permalink)
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Yeah, my knee aches (and they were never more than aches) have responded well to the sleeves

Limits, like fear, are often just an illusion: MJ 12/9/09
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#34
Brett
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Re: Squill is back - and fat...... 2018/09/23 08:56:52 (permalink)
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Sucks about the knee mate. Glad to see you are still racking on though where you can.

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#35
Squill
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Re: Squill is back - and fat...... 2018/09/25 10:55:43 (permalink)
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Update - I have been out of the gym for the past few days - seem to have caught what was going around and getting up at 7:30am has been hard, never mind the usual 5:15am to get to the gym for 6.... 

"The main side effects of steroids is greatness!"          
#36
dirtyvest
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Re: Squill is back - and fat...... 2018/09/25 15:49:37 (permalink)
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Lot of you coming down with something, hope it's not a computer virus and I catch it

Limits, like fear, are often just an illusion: MJ 12/9/09
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#37
Squill
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Re: Squill is back - and fat...... 2018/09/27 13:12:31 (permalink)
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dirtyvest
Lot of you coming down with something, hope it's not a computer virus and I catch it




I know, I am still out of action and don't feel right. Decided to rest up for the week and hopefully start back at full steam on Monday) 

"The main side effects of steroids is greatness!"          
#38
Squill
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Re: Squill is back - and fat...... 2018/10/01 07:26:05 (permalink)
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Back on it this morning, feeling much better and no injuries from the mountains this weekend. Still felt weaker than I did before last week, but I am sure I will bounce back quickly.
 
Monday 01/10/2018
High Bar Squat - 10x60, 10x60, 8x100, 8x110, 5x120
Decline Bench Press - 10x60, 10x80, 6x100, 5x100 5x100 (drop in strength from last session here)
BB Row - 8x40, 8x40, 8x40
Military Press - 8x60, 8x60, 8x60
Wide Pulldown - 8x65, 8x65, 8x65
Tricep Ext - V-Bar – 8x50, 8x50, 8x50
Hammer Curl - 8x20, 8x20 8x20
Calf Raise (Smith) - 8x60, 8x60, 8x100, 8x100
 
 

"The main side effects of steroids is greatness!"          
#39
Squill
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Re: Squill is back - and fat...... 2018/10/03 07:37:43 (permalink)
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Better day today, though I did too much volume on the Squats as I was enjoying it and tanked in the later stages of my workout. I use BCAA's throughout, but going to throw in a pre workout in the mix as well as I train at 6am fasted, so the little extra push should help. 
 
Wednesday 03/10/2018
Squat - 12x60, 12x60, 8x100, 6x110, 5x115, 3x120, 1x135 (Failed to get depth on 140kg)
EZ Row - 10x60, 6x100, 6x100, 6x100 
DB Bench - 10x22, 8x32, 8x40, 8x40, 8x40 (Going up next time)
DB Shoulder Press - 7x24, 7x24, 8x24 Straight after bench left shoulder tired...3rd set was the best..)
Chins - 5xBW, 5xBW, 5xBW, 4xBW (Increase of 1 rep on first 3 sets)
Calf Raise - 12x130, 12x130, 12x130, 12x130
BB Curl - 8x37.5, 8x37.5, 8x37.5
Tri Extension - 8x27.5, 8x27.5, 8x27.5
 
Mixed session, some lifts up week on week, some down w/w
 
Most importantly knees are holding up well, as is my shoulder / AC joint (the reason I stopped bodybuilding all those years ago) 

"The main side effects of steroids is greatness!"          
#40
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