Finally sorted out my training regime

RE: Twisted does HST variety workout (twistedlink)

Fri, 25 Apr 2008 05:41:48 GMT

I did 2 days worth in 1 as thursday i was feeling ill from drinking enough to knock out a rhino

All same similar exercises, only bench was a tad higher for more reps (strange, maybe i should get paraletic more often, it appears to increase my bench strength LOL)

Other than that everythings remaining the same weights wise.

Im at a very "equilibrium point right now"

My weight is sitting at 188lbs all the time, all my poundages are the same and remaining the same and hard to increase, and my bodyfat is just sitting down and doing nothing, its remaining the same.

I do believe ive hit that "pre 200 plateu"

which is apparently a right ****to get out of, but il get through it somehow, change of diet maybe...I might start cycling again, get something shifting, maybe il do a strongman routine or change up the splits and stuff.

RE: Twisted does HST variety workout (twistedlink)

Tue, 22 Apr 2008 08:33:07 GMT

Monday 21st April

Benchpress

(65kg)143lbs x 7
(60kg)132lbs x 5
(60kg)132lbs x 4

Incline DB press

24kg dumbells x 10
26kg dumbells x 8
28kg dumbells x 4

behind back tricep lift

50lbs x 10 for 3 sets

tricep bench dips

BW for 10 reps
10kg plate for 10 reps
20kg plate for 10 reps
40kg plates for 10 reps

Flat DB press
24kg dumbells for 6 reps
28kg dumbells for 3 reps

squats

55kg warmup (15 reps)
65kg x 10 reps
75kg x 10
90kg x 8
100kg x 6

Tuesday 22nd April

Deadlifts

308lbs x 10
330lbs x 9
330lbs x 9
396lbs x 2

T bar rows (without the T bar lol)

30kg x 15
40kg x 10
50kg x 8
60kg x 5

shoulder presses

16kg dumbells x 10
18kg dumbells x 8
20kg dumbells x 7

barbell curls

A lot (LOL)

pullups and pulldowns all 10 reps pulldowns 115lbs, 145lbs

RE: Twisted does HST variety workout (twistedlink)

Fri, 28 Mar 2008 02:23:54 GMT

A 152lbs teenager can lift 10lbs heavier dumbells for twice as many reps as me whos borderlining 190lbs 9% bodyfat.

Thats just sad.

Im going to reach 200lbs at 7% bodyfat in the next 8-12 months, and il be the only person on the planet that size and rippedness who cant bench over 175lbs.

Not dissing you edrice, quite the opposite actually lol.

I dont mind my incline increasing faster than bench, but thats different than strength overall

If my incline has increased my standard bench should either be the same or a bit better, considering standard bench uses the upper pectorals on incline as well anyway, not entirely, but somewhat.

Oh well my deadlift more than makes up for it, going to the gym now for the pull day, push day yesterday sucked ass too, benchpress figures were same as mondays.

RE: Twisted does HST variety workout (edrice2)

Thu, 27 Mar 2008 09:08:03 GMT

twisted-my incline goes up quickly too, more than bench, but is still below it...i feel more comfortable on incline and can generally push better, im at like 55s X10 vs 60s X8 ish, so theyre actually close, i dunno why either...its either a mental thing, form on bench isnt as good as incline, or pecs are weaker relative to shoulders or something, i dunno

RE: Twisted does HST variety workout (twistedlink)

Thu, 27 Mar 2008 07:56:40 GMT

Thursdays and fridays figures were the same

Monday and tuesday again here (thursday and fridays are the same as mondays and tuesdays)

Benchpress

143lbs x 7
132lbs x 5
132lbs x 4

weaker, no surprise

Incline dumbells
45's x 9
50's x 7

gone up, how the hell does my bench go down and my incline go up?

Retarded, anyway

Squats (smith)

132lbs x 15
176lbs x 10
220lbs x 8

Tricep dips (bench)

bodyweight x 15
44lbs plate x 10
66lbs plate(s) x 8

Deadlifts

220lbs x warmup
285lbs x 9
308lbs x 6
352lbs x 2

Not as energetic today, but still not a bad deadlift

The usual weighted barbell curls and very similar reps

T bar rows and shrugs like usual though a bit heavier this week.

RE: Twisted does HST variety workout (twistedlink)

Thu, 20 Mar 2008 06:41:48 GMT

Deadlifts are a lot easier if you psych yourself up and grunt or shout a bit, a lot say it doesnt help, it really does.

I psych myself up so much im shaking, as soon as i pick it up i feel weak and strong at the same time, shaky, and sometimes i can feel my heart pumping like a mother, but it works.

I do realise im basically raising my adrenaline and endorphines to high levels which allows me to lift that much but meh, its hard mentally getting out adrenaline, its taken me 3 years to be able to do it on deadlift and bench.

haha tried dumbells, ive tried everything dapunisher, my chest just doesnt grow, thanks grant, though youre temporarily disabled, so yeah i think i can deadlift more than you if you cant walk LOL, but i havent quite got a proper form 440lbs like you, so youre still ahead of me overall, i can do 415 for one good rep, ive gone higher but the form just goes.

RE: Twisted does HST variety workout (grantoiz)

Wed, 19 Mar 2008 12:57:15 GMT

nice deadlifts bro.. if i was you id start using a really low rep range for chest.. like 3-4 give your central nervous system a kick up the arse...

your deadlifts are probs higher than mine atm i ****ed my back up seriously at work cant even walk.. would think about a nice claim if my dad was the owner of the bussiness

RE: Twisted does HST variety workout (dapunisher)

Wed, 19 Mar 2008 12:10:55 GMT

Your deads are awesome bro. I wish I could do that heavy at beginning of my workouts and still have strength left to finish the rest.

As for bench, have you tried doing DBs?
I started doing DBs and then switched back to BB and it shot up. Not only that the form became better.

RE: Twisted does HST variety workout (twistedlink)

Wed, 19 Mar 2008 07:55:50 GMT

Okay heres mondays and tuesdays workouts.

Thursday and Friday should be interesting.

Monday

Bench
warmup-Bar
143lbs x 10
143lbs x 8
132lbs x 4 (ugh my chest gives out so easy, i have no endurance on chest at all)

Incline dumbells
45's x 10
50's x 6

Squats (Smith)

132lbs x 12
176lbs x 10
220lbs x 6

Tricep pushdown machine

Max (250lbs) for 10 reps x 3 sets

The machines are so easy once you pwn free weights.

I realise my push day is tiny compared to my pull day

Tuesday

Deadlifts
220lbs x 15 warmup
330lbs x 10
330lbs x 8
352lbs x 4

Barbell curls
66lbs x 12
88lbs x 10
110lbs x 6

Preachers

110lbs x 5
88lbs x 10

T-bar rows (no handle, just held barbell)

44 plate x 15
44+22 plate x 10
44+44 plate x 10
44+22 plate x 8
44 plate x 8

Shrugs
40's x 10
45's x 10
50's x 10

My bench is officially ****, i just dont gain strength in it, ive been battling with benchpress for 4 years now

No more whinging
No more ideas
No more routines
No more bull****

I never have, and never will have a high benchpress

A bodybuilders true strength is to notice his/her biggest weakness.

A bodybuilders strength is not his biggest lift, or his biggest muscle, it is the lowest lift, and the tiniest muscle.

Something made of titanium that has a crack is only as strong as the crack dictates so.

But oh well, life goes on, ive got a new hobby im starting up anyway, thatl keep me off benchpress for a while LOL.

Scales put me in at 185lbs, estimated approximate bodyfat 9%

RE: Twisted does HST variety workout (twistedlink)

Tue, 04 Mar 2008 12:00:51 GMT

yeah 5lbs each week for bench, squat and deadlift (maybe 5lbs every two weeks for bench)

And then with 8 reps il do the same etc.

Right now though ive got 5 weeks until i have a week at uni 9-6 for microbiology so il have to plan a week off then.

Microbiology is so cool, were doing it during easter so no students are there, so they can level off the building, were not allowed to take our labcoats back home, they need to be specially washed by the uni, and we got to wear all kinds of equipment and scrub up and down like mad.

Class 3 pathogens FTW!

Highest is class 4, apparently we get to MAYBE play with a class 4 in year 3 if we opt to do it, though we've got to go to a special lab thats not part of the uni campus, awww i wont have time for that.

RE: Twisted does HST variety workout (grantoiz)

Tue, 04 Mar 2008 05:22:14 GMT

so how are you doing that.. are you increasing the weight slightly each week???

RE: Twisted does HST variety workout (twistedlink)

Tue, 04 Mar 2008 02:41:25 GMT

RIGHT!

An HST style workout, periodised training, with plenty of pyramidding!

Got a lot of info and advice of dae_light, the uber strong powerlifter.

Hopefully with this workout-I'll be sorted.

workout days

Mondays, tuesdays, thursdays, fridays.

Mondays and thursdays-push
tuesdays and fridays-pull

Mondays and thursdays

Chest, tris, legs,

tuesdays and fridays
back, bis, traps, abs

12 weeks of periodised training.

4 weeks of 12 reps
4 weeks of 8 reps
4 weeks of 4 reps

1 week off

2 weeks of pyramid intense training

8-6-4 reps on each exercise for 3-6 sets (just repeat the 3 set exercise again)

1-2 weeks off

Start the 12 week program again.

Diets fine nowadays, easily sorted out.

RE: Twisted does HST variety workout (twistedlink)

Sun, 17 Feb 2008 16:21:48 GMT

haha its not that i slip on them, its just a mix of long legs (quads anyway) bandy leggedness and when i do run full on i sometimes catch the front of the treadmill where im determined not to fall off an end up slipping my foot on the actual metal at the front of the machine.

Considering ive got 40lbs more meat on me and i havent done running in quite a while, my bodies taken it quite nicely! LOL.

Not doing rugby anymore anyway, bit too brutal for me, without wearing protective gear getting taken down by a 6'0" 230lbs guy isnt the most fun of things to do in the day

RE: Twisted does HST variety workout (gzinkl)

Sun, 17 Feb 2008 15:56:34 GMT

ORIGINAL: twistedlink

I was at 8:34 last time, worn out, i can now do 7:44 after the same kind of workout (and im off creatine)

I reckon realistically i could do a mile in 7:25 at my very fastest, but going past 10 miles an hour on the treadmill is a daunting thing, im a bit bandy legged when running, and i like to have a range of speeds, a bit of slowing down, catch my breath, get some anger pumped and speed up again, with treadmills you just cant do that.

Ive done 1 mile runs before but did it with a watch, i previously thought i had done it in 7 minutes, thing is that was when i was 135-140lbs, im now bordering 185lbs on a good morning, so im quite a bit slower from that possibly...dont know...

That's a hell of an improvement!

It sounds like the treadmills at your gym are either cheap, very out of date, and/or not well maintained (e.g., the belts aren't waxed). A good treadmill won't give you that "slipping" feeling, but a poorly maintained one certainly will. Most of the newer ones I've been on let you change speeds and incline pretty easily and quickly. Some even have fans in them to help cool you off! How silly is that? (but I like them anyway).

RE: Twisted does HST variety workout (twistedlink)

Sun, 17 Feb 2008 15:37:55 GMT

I was at 8:34 last time, worn out, i can now do 7:44 after the same kind of workout (and im off creatine)

I reckon realistically i could do a mile in 7:25 at my very fastest, but going past 10 miles an hour on the treadmill is a daunting thing, im a bit bandy legged when running, and i like to have a range of speeds, a bit of slowing down, catch my breath, get some anger pumped and speed up again, with treadmills you just cant do that.

Ive done 1 mile runs before but did it with a watch, i previously thought i had done it in 7 minutes, thing is that was when i was 135-140lbs, im now bordering 185lbs on a good morning, so im quite a bit slower from that possibly...dont know...