Jesus RDL with forearm work lol you’ll have Popeye arms and the grip of a titan! (even with straps)
These look like brutal sessions… The full body rounds without rest oh the lactic build up and breathlessness 
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I can always use a little more grip!
These workouts have been a new challenge and kind of fun. They would be more Brutal with big lifts like squat, clean and press then stiff leg deadlift, only they’d be over real quick. With the easier more focused lifts, rotating around your body, it’s tough but I can keep on going. You trade a little brutality for longer duration. Like putting a fat guy on the elliptical instead of making him run for real. Perfect for me!
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Great news about the little one! Still waiting…
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Glad your kid is doing good!
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4-16
Get loose
Reverse Hyper x 12
Chest Press x 15 (or DB benching)
Leg Extension x 15
Supinated Pulldown x 15
Laying Leg Curl x 15
1/2 Kneeling Landmine Press x 15
Standing Calf Raise x 15
5 rounds
I added some reverse hypers to the top and did the landmine press half kneeling today. Half kneeling is like 30% harder. Some dude jumped on the chest press so I grabbed some DB benching for a couple sets. This was tough today, it took me like 5 minutes to catch my breath and wipe the sweat off after.
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what a cutie! She’s adorable
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Last week my GF was doing her “The Ladies Edge(TLE)” workout that she loves. They did a move where the rear leg was elevated and they did one bulgarian split squat then one 1 legged RDL and repeated alternating BSS/RDL for the set. I thought that was kinda neat.
Then I was browsing through this Track & Field book and they recommended doing a set of split squats on the right leg, then a set of single leg RDL on the left leg. And then switching sides and repeating the whole thing a few times.
Another series was single leg calf raise, single leg split squat, single leg RDL and then single leg hip flexion (like a knee raise, marching kinda move), reps were “until the pain.” Then switch legs. That sounded like fun, and something neat to maybe do at home when you have limited equipment.
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Adorable mate. She’s the best thing to happen to you man
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4-19 PHA #6
Get ready
1
DB Press
Crunches (on ab ball)
Lunge
PJR Pullover
x 12 reps x 4 rounds
2
Wrist Curl
DB Row, Elbow In
Back Raise
Partial Dip
Bicep Curl
x 12 reps x 4 rounds
3
Hammer Curl
Suitcase Walk
Peterson Step Ups
DB RDL
x 12 x 4 rounds
4
DB Bench
DB Bent Row
Shrug
KB Wrist Extension
x 12 reps x 4 rounds
I made it all the way through! I had to pace around a little bit or take a drink a few times.
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4-21 PHA # 7
Get loose
Standing Hip Flexion x 5
Chest Press x 15
Leg Extension x 15
Pulldown x 15
Kneeling 1 Leg Hamstring Curl x 15
1/2 Kneeling Landmine Press x 15
Seated Calf Raise x 15
Reverse Hyper x 15
5 rounds
Went the distance. I had to take a couple standing 8 counts. Eye of the Tiger!
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4-23 PHA #8
Get loose
1
Standing DB Press x 12
Crunch x 12
Lunge x 12
Floor DB Tricep Extensions x 12
4 rounds
2
Wrist Curl x 12
DB Row x 12
Ass Blaster x 12
Pushups x 12
DB Curls x 12
4 rounds
3
Hammer Curl x 12
Side Bend x 12
Step Up x 12
Keystone Deadlift x 12
4 rounds
4
DB Floor Press x 12
DB Bent Row x 12
Shrug x 12
Reverse Wrist Curl x 12
4 rounds
I did this one at home with Youthie. I had the woman’s 15 and 25 pound dumbbells and I had to stop a few times to check on the baby. This was a reduction in Intensity, Intensity and Intensity so it was a nice little deload. Pushing it the last few workouts had me feeling sick yesterday. Still plenty of elevated breathing and sweating.
Soon this 3 week PHA blast will be over! After this I’m going to spent a few weeks doing some Thibadeau isometric/eccentric focus stuff to focus on MMC and getting muscle tension. And maybe some high high rep stuff with bands. Theoretically the Time Under Tension without muscle damage from the isometric/eccentric stuff should be great for Satellite Cell proliferation. And the high high reps should theoretically help me build up connective tissue and maybe build up more capillaries and increase blood supply to the muscles. And I’ll probably try to do 1-2 easy cardio workouts a week to maintain/increase the lung-gains from this PHA stuff.
After that, maybe Breakdowns! Which were really intense and tough last fall. Hopefully this 2 phase preparation will get me ready to handle it.
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Interested to see your take on this! Also eccentrics are presumed good for the connective tissue…
These are some nice ideas and a more fun way to incorporate single-leg stuff
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I’ve had fun and gotten results from mTor reps, pauses and isometrics in the past. Only that stuff has not always been organized and sometimes just thrown in haphazardly. It should be nice to try those techniques directed and focused.
I’m glad somebody who might use it saw that single leg stuff!
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Yeah I’m all for learning interesting ways of training. I believe training should be a bit fun for 90% of people. Also I’m training two women right now ahahah
For sure, I like a good plan!
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4-26 PHA #9
Get loose
Standing Hip Flexion x 6
Chest Supported Row x 15
Chest Press x 15
Leg Extension x 15
Neutral Grip Pulldown x 15
Standing Leg Curl x 15
1/2 Kneeling Landmine Press x 15
Standing Calf Raise x 15
Reverse Hyper x 15
The circuit is getting long so I rested for about a minute after every round. I also pulled some weight off on the 5th round to avoid the near death feeling.
The steady weight loss has slowed. I’ve been hanging around 227, I guess I’ve gained a pound. Volumous full body workouts make you hungry! Who knew? I’ve had to strategically eat more oatmeal and drink more Gatorade to keep up. And I’ve been low-level sore in my legs and ass for like 2 weeks, maybe I’m packing on muscles.
Anyway, I can see why the “Eat a lot Less, Move a lot More” newbie weight loss strategy can cause problems. Or why Thibadeau is always talking about using up all your muscle glycogen and not replacing being bad. You can’t burn up all the fuel and not replace it.
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4-28 PHA #10
1
DB Press
Crunch
Lunge
DB Tri Extension
x 12 x 4 sets
2
Wrist Curl
DB 1 Arm Row
Ass Blaster
Pushup
Bicep Curl
x 12 x 4 rounds
3
Hammer Curl
Side Bend
Step Down
Keystone Deadlift
x 12 x 4 sets
4
DB Floor Press
DB Bent Row
Shrug
Reverse Wrist Curl
x 12 x 4
Home based DB style with baby. That’s cool. Besides that, not the most fun I’ve had lifting. I’m started to get hype for the next phase.
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4-30 PHA # 11
Get loose
Standing Hip Flexion x 7
Chest Press x 15
Leg Extension x 15
Supinated Pulldown x 15
Leg Curl x 15
Half Kneeling Landmine Press x 15
Seated Calf x 15
Reverse Hyper x 15
x 5 rounds
Forgot the rows!
Chest supported rows x 15 x 5 sets
My GF asked this morning if I was working out today. I said yeah, it’s the last day of Peripheral Heart Activation training! All excited. She said "Good! You’re being a Dick all the time. You need to rest. I knew this was hard training despite the low weights.
I must have made some physical adaptations because today felt less hard.
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Weight
Alright! Bodyweight was down to 225.5 for the past two days. 17 days to drop a pound. I’ve been dropping weight since right after Christmas and twice progress slowed and the caloric deficit was difficult to maintain vs pretty easy to maintain. Both times it was after about 6 weeks of cutting. Maybe that means I should keep calories low in 5 week cycles with maintenance calories during the 6th week. Maybe that way I could “recover” in 1 week vs taking 2 weeks of feeling Blah and not progressing. Like deloading training right before you need to, so you don’t have to rest too long or resort to making the training super light and whack.
And progress has been good so I’m not complaining. That’s -20 pounds from my heaviest after dinner weigh-in to my lowest before breakfast weigh-in. Let’s assume 10 pounds for “Fluctuations,” that’s 10 pounds of fat removed. And holy shit bros, I needed it! Between being a fat fuck and my woman’s hormones affecting my hormones, my chest was getting fucking saggy! Like Robert Paulson. Thank Jah that issue is resolving.
Training
I finally got around to trying out PHA style training. I first read about it like 20 years ago in “Keys to Progress.” Turns out it’s a lot like the circuit training or giant sets everyone already knows about. Only broken up and sprinkled with easy moves so you can lift elevated, longer.
The plan works. From start to finish I was handling twice the sets with more weight for 50% more reps. That huge increase in workload will have to stimulate Something. Smart coaches are right, circuits and giant sets, lots of different lifts and different movement patterns makes training hard on your system. Using a split routine with mostly straight sets I could go a month or longer feeling good. With the full body circuits I was feeling it 2-2.5 weeks in.
Some time in the future, after I mess around with some other stuff, I’m going to work my way back around to using the circuits to develop some “cardio.” I’m going to try the way Verkhoshanky lays it out, with more strictly directed work/rest times and a more structured progression. So there’s something to look forward to.
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