Got in a other gym session with my mate today. Upper body session with some smith machine incline and flat press, machine chest press, machine shoulder press, lat pull downs (wide grip and straight arm), rows in the smith machine. And then finished off with some drag curls and over head French press for that big arm pump. 60 min session, with very little rest. Was pumped solid by the end. Happy days.
7 Likes
So we flew back into Melbourne from Thailand this morning. Had an overnight flight which was delayed around 2 hours in Thailand and we just got to take off before they shut the runway. Flying overnight takes a lot out of you especially with 3 kids. Very tired tonight (Friday) so will get to bed early and catch up on some sleep. I have a burpee collab session to do on Sunday which I already know will kick my arse.
Plan for the next training block is to work on some volume and eat big. My left elbow did not get any better over the break so I will need to see a physio soon. I may have to modify some movements in this next block depending on what the physio
Says and what I can do without more pain.
10 Likes
This i know.
1 Like
Burpee collab session completed. Was around 90 mins or burpees and chat. Great way to kick start the training after a holiday.
7 Likes
Holidays are officially over. Sunday training session done and now it’s new prep time. New volume program written and ready to start tomorrow night. It’s time to get busy
10 Likes
The famous Simo chili!
1 Like
He will consume the entire thing in one meal like Kirby
3 Likes
@kdjohn yes sir, 5+ years of 2 a day chilli. I am nothing if not consistent 
@tlgains whilst it is tempting to devour it in one sitting, my post holiday wallet tells me to make ot last
2 Likes
Monday 14th Nov - New Volume Block - week 1
Deadlift
Bar x 10
70 x 5
110 x 3
140 x 3
160 x 3 (belt on for this set)
130 x max reps - got 12 but had more. Stoped when lungs were hurting. No belt and these felt easy.
Programming here is a heavy tripple and then drop back and do one max rep set. First week back so didn’t push these to a full max.
Leg press
Took a few sets to Work up to max weight, then did one big drop set
260kg- 7
210kg - 8
170kg - 10
120kg - 10
80kg - 12
Got up and removed 1 plate from each side and took a few big breaths between each set. Legs were burning and cramping by the end. Didn’t really max out on this as it is the first week and I know the doms will be fierce.
Dumbell bench
30 x 4 sets (goal 40 reps) - 12, 12, 12, 15 - total 51
SS
Bench supported Dumbell row
30 x 4 sets (goal 40 reps) - 12, 11, 10, 9 - total 43
Lat pull downs
56 x 12
56 x 12
56 x 12
Body was sore before I started from the burpee session on Sunday which ended up totally 160 burpees and 470 push ups. I am sure I will be even more sore tomorrow. All done in just under 60 mins. Moved pretty quick and was sweating hard and pumped by the end.
12 Likes
What’s the goal for this block? Higher volume, trying to add some mass?
The leg press sounds brutal. One of the few pieces of gym equipment i really wish I had in the home gym. Seems such a great way to do some brutal damage to the quads without having to really worry about form breakdown.
The goal for this block is deff to add some weight back on, and to enjoy the feeling of training hard. My strength work is slow and steady and I rarely get the chance to max or push the reps hard, so this block lets me satisfy my inner bodybuilder for a bit.
I will still use one lower rep set for deadlift, bench and squat to maintain the strength but everything else will be just hard work. This will also give me a chance to eat a little more too.
2 Likes
Brother, I feel you on this one. My program lets me go to RPE 10 about once a month, and I spend the whole month just looking ahead to that day lol. The high volume stuff may be good for the muscles, but digging deep just has an effect on the soul.
…. And the back. And hips. And forearms. I feel like I got hit by a truck yesterday lol.
Excited to see how this block works out for you, I’m expecting some more of the popeye forearms
2 Likes
I think for me it comes from the old paradigm of needed to work to failure or beyond and do lots of reps to gain muscle (thanks Joe Weider and Dorrain Yates for that). In reality I have gained more muscle in the last 5 years doing my slow strength work but in my mind this stuff works. But you are spot on when you say it takes a toll on the body. I can only do this stuff for short blocks and then I need the slow steady approach to keep me healthy.
2 Likes
Ok so I dug into my inner @ChongLordUno and got back on the burpee train again after my holiday. 101 x 1 pumps tonight just to get the blood moving and fight off the doms. Body is getting pretty sore already but the work continues no matter what.
7 Likes
You’re some man
I thought I could feel a rumble in my loins the other night
2 Likes
Lmao that was probably just the IRNBRU
1 Like
IRNBRU is quality. I like it better than Coke!
1 Like
The leg doms today is pretty bad. I thought yesterday morning I was OK but after sitting down at work for a couple of hours in the morning I went to get up and immediately knew I was in trouble. It was hard to swing my legs out of bed this morning.
I have 2 more days before high rep squats and leg extensions on Friday do the real damage !!! Pray for me. LOL
4 Likes
Wednesday 16th November- Volume - week 1
Bench
Bar x 10
70 x 5
90 x 3
100 x 3 (220 lbs)
80 x max x 3 sets (176 lbs) - 20, 15, 15
Easy tripple to get back into it and then lots of reps. Holly crap what a pump.
Bent row
85 x 4 sets - goal 40 reps (187 lbs)
12, 12, 10, 10. Total 44
Pump getting bigger every set. Forearm starting to hurt.
Seated BNP
45 x 12 x 3 sets (99 lbs)
SS
Hammer curl
15 x 12 x 3 sets. Just did one set of these left arm. Did the second two sets with just right arm.
Dips
BW x 3 sets
17, 14, 12
These were tough, chest shoulders and triceps were fried.
And that is a rap all done in 60 mins. Great 2nd session for a first week back. Happy boy.
13 Likes
Just little old me getting my pump on
8 Likes