Bunnykillas Journal

[bunnyluva]

I started back today, my goal is lose 2" from my waist whilst keeping as much of the gains I got over the last 4 months.

Im going to a four day split, geared to more bodybuilding than strength. IE more sets and reps, less intensity. Just to see how it goes.

Monday shoulders and tris + rowing
Tues legs

Thurs Chest and abs + rowing
Friday back and bis

I will throw in a rowing session at the weekend too.

Today I did,

4 sets of dbell sh press
4 sets of behind neck press
4 sets of close grip bench
4 sets of skull crushers

I then did 20 mins on the rowing machine at 155 heart beats per min.

Cardio has became very important to me now im approaching 32, mum is in the hospital now recovering from a triple bypass and her dad died from a heart attack when he was in his fifties.

Tommorrow I will do front squats followed by back squats

bunnykilla

[bunnyluva]

Just trained my thighs, trying font squats for a change.

I kept them light cos its a new exercise. Im not used to training with as many reps too

10x35kg
10x40kg
10x45kg
4x45kg

After that I thought i'd go to back squats, although the weight felt light by the time i got to my 6th rep the pain from the lactic acid in my thighs was knacking!

I got 3 sets of 10 at 45kg till i stopped from the pain lol.

I was expecting to work upto an easy 10x60kg lol.

bunnykilla

[bunnyluva]

Thursday

4 sets of bumbell bench 10 reps each
4 sets of barbell bench 10 reps each
4 sets of flyes 10 reps each

Friday 29th

4 sets of deadlifts 10 reps each
3 sets of pullups 5,4,2
4 sets barbell rows 10 reps each
4 sets of ez barbell curls 10 reps each.

thankyou.

bunnykilla

[bunnyluva]

I'm still training :)

Not doing a lot tho. I do three workouts

Squats and chins

Dips and skull crushers

Sh.press, deads and curls.

Few sets of 5-8 reps, not going to failure but trying to add a bit weight or an extra rep as I go.

Just thought I'd mention it.

Phil

[Black Knight]

Keep it coming, Phil

[bunnyluva]

This weeks training

Mon
Squats (narrow stance) went up to 6*75kg
Chins upto 5reps with 3.75kg

Wed
Dips upto 4 reps with 15kg
skulls 2 sets

Friday
oh press 8*37.5kg
rack pull from middle of shin up to 5*90kg
ex curls 3 sets (drop)

workouts are very short and too the point, looking at chipping away at this and thinking long term.

Phil

[bunnyluva]

I trained today,

Squats 5*50, 5*60, 5*70, 6*76
Chins 5*bw 5*2.5, 5*4.25

I'm adding weight to the bar very slowly, only 1kg in the squat today and only a .5kg plated added to the weight belt in the chins.

Does anyone else do this or is it the norm to do a few extra reps with the same weight then jump up by 2.5kg?

Phil

[Icepick]

i just jump up

[bunnyluva]

Did a bit training this afternoon

dips 5*bw, 5*5, 5*10, 5*15kg

skulls 10*20, 8*20, 4*20

Thats it, short and sweet, just like Kylie

Phil

[Black Knight]

mmmmmmmmmmmmmm, Kylie......................

[GoldenArrow]

What would Rob say :018:

[DelBoy]

where is rob?

[GoldenArrow]

Florida

[bunnyluva]

Back in the rack today after a two week layoff feeling a bit unwell.

Did a super abbreviated session today 17.10.05

squats 10*50, 8*60, 6*70, 3*75
ez curls 12*15, 12*20, 8*21 (not counting weight of ex bar)

next session will be
o/h press
underhand chins

session after that will be
deads
dips


Phil

[uk machine]

nice and basic bunny thats the way im going after i max on bench and deads

[bunnyluva]

Goodluck on those maxes,

I'm going to start on the bacon and cheese bulking sandwiches and get a weight on to help keep me warm in the winter. :)

Phil

[bunnyluva]

Training today, had a bit of a naff week and didn't eat much.

sh press 10x30, 10x32.5, 8x35, all energy left my body, 2x35
chins 8xbw, 4xbw

I liked the higher reps on o/h press, felt it a lot more. Will stick to high reps in future on o/h pressing.

need to get some food in and eat more for next week.

Phil

[bunnyluva]

I'm having a real hard job keeping motivated lately, all of my focus is going towards setting up the new online shop and training has taken a back seat.

I've started fesh today by doing something new, short and to the point, just to keep something going for now.

Today I did (i'm not sure of the term) a jerk and press, I stood with the barbell hanging at the front, jerked it to up my shoulders and pressed. Lowered back to hanging position. and repeated.

5x30, 5x32.5, 5x35, 4x37.5

then 20 rep squats 50kg, real light but they totally fooked me lol

Thats it for now, upperback and shoulders get worked by the jerk and press and legs, lower back and all the other core bits by the squats.

It's not a complete routine by any means but better than nothing.

Phil

[PikeKing]

clean and press mate

[Fred]

isnt it a hang clean and press?

[PikeKing]

isnt it a hang clean and press?
yes

[Fred]

:cool:

[bunnyluva]

Sounds good to me, upper back and thighs are nice a sore today, glad I didn't push it too hard.

Will repeat it a couple of days when the DOMS have subsided.

Phil

[bunnyluva]

I must do some training tomorrow, someone shoot me if i dont

Phil

[bunnyluva]

Don't shoot me, I did some training.

Hang Clean Press 5*30, 5*32.5, 5*35, 6*37.5
Squats 20*55 these were a lot easier than last weeks 50kg, will go up to 60kg next week, then up in 2.5kg jumps after that.

Phil

[666]

Fun session! I've been wanting to do some hang cleans recently, but my wrist is too screwed to catch the bar at the top, very fustrating.

[bunnyluva]

Yeah, i noticed my wrists were taking a pounding today too.

I do get problems with my right wrists every now and then, I hope the H.C.P strengthens them up rather than aggravating them further.

Phil

[bunnyluva]

Today sesions went like this..

Hang clean and Press 5*30, 5*32.5, 5*35, 6*38.5
20 reps squats 1 set of 60kg

Went well, will bump the squat up to 62.5kg next session. goal is 70kg for 20 reps.

Phil

[bunnyluva]

mon 21st nov

Hang Clean Press 5*30 5*32.5 5*35 5*40
20 rep squats 20*62.5kg

good session next session i'll change the warm ups in the HCP to

5*30 5*35 5*37.5 then go for just an extra 1kg to 41 for 5 reps.

squats will go to 65kg (goal 70kg for 20)

Phil

[bunnyluva]

I'm going for 20 reps with 65kg tomorrow.

I'm sitting here dreading it already, I'll be shi**ing myself in a couple of weeks time when I get to 70kg :(

fear the squat

Phil

[Icepick]

good luck,strech after,i didnt,which is why i'm ****ed today

[bunnyluva]

Cheers

Stretching is one thing I don't do, I know I should tho, I supple as a brick lol

Phil

[666]

You'll smoke it mate, no worries.

[bunnyluva]

Cheers Guys

Today I got

Hang Clean and Press 5*30, 5*35, 5*37.5, 4*41

Squats 20 reps with 65kg woohoo

Quite happy with this, I warmed up with heavier sets than last week, I didn't want to jump from a 35kg warm up to 41kg work set so I added a 37.5kg warm up whilst taking away the 32.5kg warm up.

Squats went well too, I thought of you guys at IC and what you would say if I didn't get the 20 reps lol. Will go for 67.5 next session, probably Monday.

Phil

[the block]

I thought of you guys at IC and what you would say...

probably be a "gay" or 2 in there! well done mate.

[bunnyluva]

Cheers, the first 10 reps are mental torture cos you have a long way to go, by rep 11 you're halfway there and the end is in sight but the physical torture takes over and it becomes 1 rep at a time.

My legs stat to shake by rep 13 but I found that if i lock my knees at the top it takes the weight off the muscle and stops them shaking, which helps mentally because you stop thinking 'I'm gonna collapse in a minute' lol

Roll on monday 67.5 then onto 70kg by the end of next week.

I need a goal for x-mas.

Phil

[Narc]

100

[bunnyluva]

That's a bit unrealistic lol, my best ever 1rep max is 100kg.

If I add 2.5kg exery week then I'd get to 75kg by Mon 19th dec. If I push it hard and go for two workouts per week i'd get to 87.5kg by Mon 19th.

Two 20rep squat sessions per week might be a bit too much tho,

I think 80kg for 20 reps by Mon 19th would be seriously good going.

What do you guys think.

Phil

[uk machine]

id squat twice a week, one of the 20 rep routines calls for squatting 3x a week till your at max weights. you say squatting twice a week might be too much, but how do you know if you havent tried doing so. i think you would get away with it. :023:

[bunnyluva]

I'll do as much as I can, I'm not stuck to preset days for training :023:

It'll probably be mon/thursday or tues/fri for the next couple of weeks.

As it gets harder I may need an extra day between workouts, who knows. We'll see

Phil

[bunnyluva]

Just weighed myself, scales say only 9st! thought i'd be around 9.5 tbh. Height 5'6"

So i'm a bit over 57kg :(

Where's my ice-cream I need some extra weight to keep warm this winter.

So a set of 20rep squats at 70kg (coming in the very near future) looks decent now don't it! lol

Phil

[uk machine]

that is light! what do you eat. i cant imagine myself going under 15 stone ever again :022:

[bunnyluva]

Since starting the new routine I have been eating better and expect the weight to back on, the heaviest i've ever been is 10st.

If I can get up to 10st and a 20 rep squat with 80kg by xmas then I'd be happy as a pig in poo!

Phil

[uk machine]

lmao, eat and squat till ya puke youll get there soon nuff :038:

[666]

9 stone! Oh my word! That does make that pretty impressive squatting, but what are you doing posting on the internet when you should be sat at a buffet?

[bunnyluva]

Lol, the oven chips are in the oven and the chicken breast is grilling on the foreman.

Cheers

Phil

[Fred]

that is light! what do you eat. i cant imagine myself going under 15 stone ever again :022:

thats nothing to cry over

you weigh 20 stone im 15 stone, now that is :022:

[666]

Lol, the oven chips are in the oven and the chicken breast is grilling on the foreman.

Cheers

Phil

There's you problem, oven and grill - deep-fry that chicken and chips!

[kinkymisspinky]

OMG. You're lighter than I am and I'm only 5'3". I'm overcome with a motherly urge to fatten you up a bit.

[uk machine]

thats nothing to cry over

you weigh 20 stone im 15 stone, now that is :022:
how tall mate? is that much overweight for you? well i aint bothered bothered about the weight as i know if you were take 100 20 stone people out of the street (which these days is getting very coomon :022:) , i would look probably the lightest.
Bunnykilla how often do you eat till you feel sick? with good foods i mean. Id start buying 2 6 pints of full fat milk and start drinking them daily. and continue to squat a shit load. How much free time do you ahve from work? And what are your aims? :)

[Fred]

how tall mate? is that much overweight for you? well i aint bothered bothered about the weight as i know if you were take 100 20 stone people out of the street (which these days is getting very coomon :022:) , i would look probably the lightest.
Bunnykilla how often do you eat till you feel sick? with good foods i mean. Id start buying 2 6 pints of full fat milk and start drinking them daily. and continue to squat a shit load. How much free time do you ahve from work? And what are your aims? :)

being heavy is a good thing, heavy = huge :038:

im about 6ft maybe an inch more, i'm just under obese if u use the bmi :037:

[uk machine]

I think id be classed obese a long time ago with that, and guess i am :029:

[bunnyluva]

OMG. You're lighter than I am and I'm only 5'3". I'm overcome with a motherly urge to fatten you up a bit.

Great, can you cook? :023:

Phil

[kinkymisspinky]

Great, can you cook? :023:

Phil

Yes, but mainly Chinese.
SoG has gained nearly 25kg since I've been force feeding him.

[Narc]

Oh man, szechuan pork ~~~~~~~

[666]

Crispy duck pancakes are the arch-overlord of all food.

[Fred]

Crispy duck pancakes are the arch-overlord of all food.

mmmmmmmm

[bunnyluva]

Stir fried chilli beef.

When I cook chinese I add a bit pale dry sherry and white wine vinegar and the usual garlic, ginger chilli etc comes out lovely mmm

Prawns with a sweet chilli dip, egg noodles drizzled with sesame oil mmm

Add a few peanuts to your stir fry too, gives it a nice texture.

MODS: please move my journal to the Diet, Nutrition and Supplement section lol

Phil

[Mark]

Bunnykilla how often do you eat till you feel sick? with good foods i mean. Id start buying 2 6 pints of full fat milk and start drinking them daily.

That sounds like a 'fat-building' diet!

The weight on the scales will go up quickly, but so will the body-fat percentage...

[bunnyluva]

Bunnykilla how often do you eat till you feel sick? with good foods i mean. Id start buying 2 6 pints of full fat milk and start drinking them daily. and continue to squat a shit load. How much free time do you ahve from work? And what are your aims? :)

Sorry uk machine i missed the question.

I have plenty of free time, I'm working from home and I train at home too in the rack. Lack of motivation to train 3 and 4 times a week has led me to the briefest workout possible although I am thinking about adding a workout between squat sessions.

I'm drinking more milk but don't want to go overboard with it and make myself sick of eating like I have in the past, but obviously I know I need to increase the cals and food to gain weight.

Goals are 20x80kg and a weight gain to 10st (yes plenty of fat added) by xmas.

Phil

[bunnyluva]

That sounds like a 'fat-building' diet!

The weight on the scales will go up quickly, but so will the body-fat percentage...

I agree you Mark, I can carry a few extra inches on the waist over the winter but would want to lose some of it when the summer arrives.

I gained a stone last winter and the weights shot up while I did it, I think it's a good trade off as long as you can lose the fat afterwards.

One of the benefits of being a skinny ecto.

Phil

[uk machine]

That sounds like a 'fat-building' diet!

The weight on the scales will go up quickly, but so will the body-fat percentage...
wel each to there own, but was stuck just around just over 200kg on deads early this year, now im at 250kg. i am drug free, and have made a consistent attempt ot drink boat loads of milk. its cheap and and it works. simple as. i am endomorph and i found that my bf didnt go up significantly. in a case like phils id recomend it. bump the volume up lots. you say it sounds like a fat building diet, but have you actually tried it.

[bunnyluva]

I don't think you can argue with milk and squats

I'll increase it slowly and see how it goes.

Phil

[Mark]

I gained a stone last winter and the weights shot up while I did it, I think it's a good trade off as long as you can lose the fat afterwards.


That's the crucial point. Whatever fat you gain while bulking ultimately has to be lost if you want to 'show' your hard earned muscle. The more fat you gain, the more time you will spend cutting.

It's up to you what you do, but all I'd say is know how many calories you are eating and keep a close eye on your bodyfat percentage.

[666]

Depends what you're training for though - seems like Mark's more interested in looking good and UKM's wants to get stronger. As Phil's aims are strength, I'd go for the cals and bulk up a bit.

[bunnyluva]

My overall aim is just to look better. I'm using 20 rep squats because they're an old time tried and tested method of adding weight, brutal yes but effective.

It's easier to say my goals are 20x80kg rather than an extra 1" on my thigh.

The Theory
The idea i'm following is when you start eating extra calories and gaining a bit weight around your waist then your strength really starts to shoot up, (i did this last year too) the winter is a great time to put this plan into action because you don't want to walk around in a t-shirt or with your top off anyway. The higher rep squats are good to do whilst it's cold too, they'd be worse in the summer in the heat.

Springtime I'll be wanting to start losing the extra weight gained, I'll start lowering the reps and using the rowing machine

Summer when it's nice and hot i'd like to working in 1-3 reps, very brief sets and more time on the rower to trim up. By this time I should be squatting over 100kg for reps, my 1rp max on the squat is 100kg atm.

Hope that all makes sense.

Phil

[bunnyluva]

Mon 28th

Hang Clean and Press 5*30, 5*35, 5*37.5, 4*41kg (got the 5th clean but couldn't get the press, didn't want to risk my back for the squats to follow)

Squats 20*67.5kg

Next session, possibly thursday, will go for 70kg (approx 10kg above bodyweight)

Go Go BunnKilla!!

I've been thinking about adding an arm day in just for fun, supersetting some skull crushers and barbell curls with grip work too, might get the rods out and do some bending.

Phil

[bunnyluva]

Thurs 01 dec

Had a bit of cold coming on day before yesterday, drank some hot lemons and went to bed eary, definately didn't want to come down with a cold before this session, esp since it's my first try at 70kg for 20 reps.

Todays session went great!

Hang Clean and Press 5*30, 5*35, 5*37.5, 5*41kg

(went for a 6th clean but started to lose it and had to step forward to save it, get it next session tho!!)

Squats 20*70kg!! EASY!!

Gonna catch my breath and do some skull crushers and curls :)

Well done me, next goal 80kg!!! before xmas

Phil

[666]

Congrats, decent progress here, keep it up!

[bunnyluva]

Cheers, I'm dreading the next stage, taking it up to 80kg for xmas.

Not sure how to handle it tbh, I find it hard to believe you can add 2.5kg and get 20 reps every session. I was thinking about dropping to 15 reps every 2nd session to give a mediumish session, eg

20x70 today,
next session 15x72.5,
next session full bore 20x72.5,
then next session 15x75
next session full bore 20x75

Does that make sense, drop the reps to 15 when I up the weight then go for the full 20 the session after.

Or am I being a wimp and missing out on the whole point of 20 rep squats.

Phil

[Narc]

No that's a decent way of doing it, by all means add 2.5 if you can though...

[666]

Yeah, maybe stop at 15 if there's no way you can get the 20 - still aim for all 20 though.

[uk machine]

u are taking three deep breaths between reps?

[Tricky]

I don't think you can argue with milk and squats



~~~~

[bunnyluva]

Yes, very deep breaths, shaking too lol

Phil

[bunnyluva]

I trained today, wasn't looking forward to it tho, went out on Sat night and got far too drunk, (i don't normall drink) took me Sun and Mon to recover!

Hang Clean Press 5*30, 5*35, 5*37.5, 3*42.5

Squats went to 72.5kg expected to have to stop by 15 but felt good with it so went for the full 20!! really pleased with myself

Then I skull crushers and curls, 3 supersets.

Next session, maybe Fri will go for 75kg for 20.

When I hit 80kg for 20 I plan on doing the high set high protein routine for 4 weeks, then SoG 10 week hypertrophy routine.

Phil

[uk machine]

then SoG 10 week hypertrophy routine.

Phil
SOG wish it was his routine :044: :029:
good going, this it what the routines all about, dont stop at 80kg do 85kg or 90, and then rest up over xmas. :038: :045:

[666]

Why don't you max out once you've finished with 20 reps?

[Scourge]

SOG wish it was his routine :044: :029:
Hush you... I'm Bill Starr, bitch!

[bunnyluva]

Why don't you max out once you've finished with 20 reps?

Do you mean work my way down to a one rep max?

My best one rep max in squats it 100kg, I was going to keep the 1rm's for the summer, and do more volume in the winter when it's colder.

Phil

[666]

Do you mean work my way down to a one rep max?

My best one rep max in squats it 100kg, I was going to keep the 1rm's for the summer, and do more volume in the winter when it's colder.

Phil

Yeah, 1RM. You can do now and the summer - it's not going to harm you to max out more than once a year! Your max must be way over 100 now; I'd want to find out if I were you! If you're going to cut again for the summer you'd lose strength during that so would be better off maxing at your peak.

[the block]

yep do go for a 1RM, wish i had done a year or 2 ago too. its really good for confidence and for reference too.

[bunnyluva]

Todays Sat 10th Dec

Hang Clean Press 5*30, 5*35, 5*37.5, 4*42.5 extra rep here :)

Squats 75kg for 20
This was the hardest set yet, 75 felt very heavy, hard to keep the back flat after 10 reps, last 5 reps were murder but I got them in decent form except the 20th.

To get the goal of 80kg before xmas gives me 14 days, I think I should deload (lower reps) a bit on my next session of 77.5kg.


Then I did some skull crushers and curls, 3 supersets.


Phil

[666]

No way, go for it! Aim for 20, if you can't do it stop but go for the 20 I say.

[bunnyluva]

Just been looking through my old entries, I did a great bulk at the end of last year which ended in my squatting 90kg for 2 set of 5 reps, unfortunately I didn't keep training, and had a poor 2005.

I wonder how that compares to 75kg for 20 reps I'm doing now.

After I get to 80kg for 20 I'm taking a break, these 20 reps are killing me!

Phil

[Tricky]

80 for 20 is way better than 90x2x5

[bunnyluva]

Ok just did

HCP 5*30,5*35,5*37.5, 5*42.5 extra rep here

and got 15*77.5 squats, last couple of reps back started to give out.

will have 10 mins then go some tri ext and ez curls.

Phil

i feel faint :confused:

[bunnyluva]

Ok Fri 16th

HCP 5*30,5*35,5*37.5, 3*43.5, added an extra kilogram but kep reps at three so as not to over stress my lowerback.

Squats, well last week I did 15 reps with 77.5kg

With my goal getting closer an closer I thought I'd be best to get 80kg on the bar and get as many reps as I could.

I got 12*80kg lol

So I have 8 days to get another 8 reps :022:

Next session will have to be 16 reps and the full 20 reps on the 24th.


will have 10 mins rest then go some tri ext and ez curls.

Phil

[PikeKing]

squat before your clean and press until u hit the desired 20 big guy

[bunnyluva]

Yeah, I have thought about dropping the clean and press before, but the routine is already too bloody short as it is lol.

I'll drop it for the last week, hit 80x20, take a week off and come back with a new routine.

Sounds good to me.

Phil

[Scourge]

squat before your clean and press until u hit the desired 20 big guy
^^^ Word.

[Scourge]

With my goal getting closer an closer I thought I'd be best to get 80kg on the bar and get as many reps as I could.

I got 12*80kg lol

So I have 8 days to get another 8 reps :022:

Next session will have to be 16 reps and the full 20 reps on the 24th.

Where did that deload go?

[bunnyluva]

I haven't got time lol, the lower reps was quite refreshing tho :)

Phil

[Scourge]

Fair enough, but if you're already accumulating significant levels of fatigue, these are likely to offset any gains in fitness you make over the next week.

Long story short, without a deload, you're not likely to be much more prepared for 20x80 than you were for your last session. You can still get 20x80, but you'll probably have to do so by pushing yourself harder.

[bunnyluva]

I'm not likely to hit 20x80 for xmas am I?

Shall I deload with 3x85 on Monday/Tuesday and then go for an all out set of as many reps as I can on the 24th?

Phil

[Scourge]

I'm not likely to hit 20x80 for xmas am I?

Shall I deload with 3x85 on Monday/Tuesday and then go for an all out set of as many reps as I can on the 24th?

Phil
Depends on how fatigued you are - Last I checked, you said you were knackered, in which case lowering the volume right down next week should bump your preparedness up for the big attempt on the 24th.

If you're not that fatigued, you'll have to come up with a different approach.

[bunnyluva]

I'll go with 85 for 3, then rep out with 80 on the 24th.

Phil

[Scourge]

How you feeling for tomorrow?

[bunnyluva]

erm, i'm not, after 80x12 I decided to cut it short.

I just didn't feel I had enough enerygy to carry on.

I've took this week off and start back training this coming Mon.

I'm going to follow the high set, high protein workout for a month.

I feel like a bit of a let down :( lol

[Scourge]

Bah. Just go at 80kg tomorrow, squat until you collapse. 20 reps should be there - Just get psyched up for it.

Get it done. :035:

[kinkymisspinky]

What's wrong?
You don't seem to have trained since last Friday so you've had a whole week off to recover... Don't give up now, you're so close. :023:

[bunnyluva]

well, i woke up on Monday and thought 'that's it i've had enough of these squats'

The last few sessions had been murder and I was feeling tired everyday, despite bedtimes of 9.30.

I think I did well to get to 75x20 @bw of 60kg.

New volume based routine starts on Boxing day for 4 weeks, then HST unless SoG manages to talk me out of it lol

I'm off to work the night shift cleaning carpets at the hospital now :(

Phil

[kinkymisspinky]

Only one more set to go!

You've done all the hard work. It would be a shame to miss out on achieving your goal.

[666]

Definitely - you'll be pissed off if you don't attempt it and one more session's hardly gonna be the end of the world. You can start your new way of training soon anyway, but at least have a crack at this first.

[bunnyluva]

Hi Guys.

I started back training today, thought i'd give some hypertrophy routines a try this year. I was going to try the high set high protein a try from Keys to Progress book but thought I'd be best increasing my volume to 3x week first, rather than 6x per week like the high set program needs.

I've gone for HST, I'll be alternating the following to routines

barbell o/h press
squats
dips
barbell rows
ez lying skulls
ez curls

with

dbell o/h press
deadlift
dbell inc bench
chins
cg bench
dbell curls

All 2x15

Felt to be back on a full body routine, rows felt good esp in the upper back. Dips had to be assisted by putting my feet on the ground just so I could get 2x15reps.

Phil

[uk machine]

15 reps? bit high do you not think, all ya going to be doing is 'pumping up' at that weight. the muscle 'growth' you experience at that rep range will be a result of gylcogen and water being forced into the muscles. 15 reps on deads aswell? is your back made of steel then. asking for an injury here if you choose a weight that brings failure around this rep range imo, second aswell? why not first? bis both days aswell? surely one day will suffice if you a row one day then a chin the other then a few routine. db inc after shoulder press aswell? which are before squats aswell? unecessarily taxing the lower back before.
i know my post may come across as a flame, its not, but that routine is so bad. if all you concentrated on was deads squats bench/dips and rows/chins, the mass will come ASLONG as you eat enough. you dont need too high reps either 5x5 is a good staple for you. if gaining size is all bout the high reps then there would be no super heavies in powerlifting. the only difference in size is well they eat non- stop, probably overeating a lot of them, but it works. and so many take in literally being stuffed all day is about. it hurts but the times you dont eat enough you are seriuolsly hindering your progress, as your an extreme ecto. you should aim to work on your food consumption as much as your training. plan it out, push it to the extreme, when it gets tough, shove some more munch down ya gob.if your overbulking, ask where your calories are coming from first beofre you decide to cut/mantain. then ask yourlsef are you REALLY pushing in the gym. are you on ocassions getting headaches/nosebleeds/shitting ya pants* from all the straining.also if im not mistaken you gained around 4kg on the 20 repper routine? i seriously doubt anyother routine will work for you unless you work on the points above. i would have expected you to be around 65kg, maybe 70kg after a 8-12 week course of 20 reps. also at 60kg i would have expected you to be able to knock out 15 reps on dips in ya sleep. do you train solo? maybe one time when im back in newcastle we should meet up for a session?
*at this time at present i have never shit my pants, tho other two have happened

[Mark]

15 reps? bit high do you not think, all ya going to be doing is 'pumping up' at that weight. the muscle 'growth' you experience at that rep range will be a result of gylcogen and water being forced into the muscles.

Agreed. It is a waste of time. As soon as you stop training high reps or enter a phase of calorie-deficit you will lose your 'muscle' gains and your high rep endurance. If you want high volume, achieve it by doing lots of sets of low to medium reps with a heavy weight, not by doing a few sets of lots of reps with a light weight.

[bunnyluva]

It's the HST program,

You do
15 reps for 2 weeks
10 reps for 2 weeks
5 reps for 2 weeks
then either 2 weeks of negatives or another 2 weeks of 5 reps.

You should be hitting your max for each rep range at the end of every 2 week block, when you start the next rep range you deload and little.

I've always performed o/h pressing before squatting or deadlifting, I wouldn't like to work my core hard with squats or deadlifts then try to lift a weight overhead. I prefer to get it out of the way first.

Diet, I will be increasing my calories with milk on top of my normal food, starting at 4 pints per day and increasing if no weight gains are noticed.

Phil

[PikeKing]

HST isnt the complete waste of time that everyone here seems to think it is, so it might be different to 5x5 does that mean its rubbish? no not at all.

[666]

I agree with Mike - you need to eat more if you want to grow.

[bunnyluva]

I agree with Mike - you need to eat more if you want to grow.

I agree too, I've added 4 pints of full fat milk to my diet, if I don't start gaining weight I'll add more.

Phil

[bunnyluva]

OK todays session

First week of HST so all exercises were 2x15

dbell o/h press
deadlift
dbell incline bench
chins
cg bench
dbell curls

Chest and shoulders were still sore after mondays session but i worked through it.

Bodyweight up to 9.5st, so thats going up in the right direction too.

Phil

[Hallsy]

I'd still put DL first, it's the most complex excercise so ought to be down first really. I OHP after DL and don't find it a problem.
Your grip, arms & shoulders are more likely to be tired after OHPing and so reducing the amount you can pull on the DL's.

[Fred]

I'd still put DL first, it's the most complex excercise so ought to be down first really. I OHP after DL and don't find it a problem.
Your grip, arms & shoulders are more likely to be tired after OHPing and so reducing the amount you can pull on the DL's.

I find deadlifts kill my ohping strength, but not the other way round...

[666]

Me too - it's unlikely that upper back and shoulders are going to be the limiting factor in your deads, even if they're a bit tired.

[Hallsy]

Well, I find the DL's more exerting in general compared to OHP so find that I prefer to have all my energy for the DL's. Never tried it the other way round though so could be worth comparing, but I doubt I'd see much difference on either.

[bunnyluva]

I do o/h pressing first whilst my core is still fresh, so everything is nice and stable.

Deadlifting first means my core is tired when o/h pressing.

Phil

[bunnyluva]

Another HST sessions all 2x15

barbell o/h press
squats
dips
barbell rows
ez lying skulls
ez curls

The amount of weight on the bar is very low for 15 reps, but you get a lot of feeling that the muscle has been worked (it just hurts a lot more)

One more week of 15 then down to 10 reps for two weeks.

Must get rid of this cough tho, throat has a constant burning sensation in it.

I think a trip to the docs on Monday might be in order, I hate going to the docs tho :(

Phil

[bunnyluva]

OK todays session 2.1.06

Second week of HST so all exercises were 2x15

dbell o/h press
deadlift
dbell incline bench
chins
cg bench
dbell curls

Increased the weight but still stopping short of failure.

Wed and Fri session I will have to up the weight and push hard, then from next week I'll be dropping down to 10 reps. Looking forward to the ten reps.

After a dodgy belly I'm back on the milk.

Phil

Phil

[PikeKing]

are u getting much doms from the higher reps?

[bunnyluva]

Not anymore than usual, before this I was only doing hang clean and press and squats. So doms on the chest and back were expected.

I thought i'd get more from the higher reps tho, perhaps not going to failure is why they aren't too bad.

Phil

[PikeKing]

also the volume per movement is quite low in each workout

[bunnyluva]

Yeah, i would like to add volume in future routines.

Progressive resistance is a key to hypertrophy obviously but what about volume?

Could you do

2 weeks of low
2weeks of med and then
2 weeks of high volume
1 week off

A suitable periodisation approah?

Phil

[PikeKing]

yeah definately, thats a good approach

[bunnyluva]

Its an approach i've seen in Key to Progress,

Trouble is there are too many different things to try lol

Phil

[PikeKing]

thats very true, thats why its better to find an approach you like, whether its total body, upper lower splits, westside style splits etc... stick to it while varying how you fill those workouts.

[bunnyluva]

4.1.06

HST

This was the last squat session on 15 reps.

Here's the weight for today, they look light but it's 15 reps in a continous style which really targets the muscle working.

barbell o/h press 15x25kg, 15x27.5kg
squats 15x57.5kg, 11x57.5kg
dips 15 (11 free + assisted), 15 (5 free + 10 assisted)
barbell rows 15x32.5kg 12x35kg
ez lying skulls 15x15kg 12x15kg (15kg of weight on a standard solid ez bar)
ez curls 15x16kg, 12x16kg (as above, doesnt count weight of bar)

Considering I was squatting 77.5kg for 15 reps a few weeks ago this look a bit ridiculous, just two entirely different ways to train I suppose.

I've got the deadlift session on fri then next week the reps go down to 10, looking forward to it.

if i repeat hst then I'll only do 1 week of 15 in future (although some people don't do it 15 reps at all).

Most gains are reported when you hit 10 reps so I'd better get o the shops this weekend and stock up on food so there's pleanty to eat and drink over the next two weeks

Phil

[Hallsy]

Looks good :) So basically you are saying that the 15 reps have to be fluid, i.e. bar moving all the time without any pauses? If so how do you manage that when you are switching between free & assistance on the dips?

[bunnyluva]

I have a slight pause at the end of the movements to count the reps, rather than pure continous reps.

The dip are done in the rack, when I approach failure I just put my feet down and keep going till I get to 15.

Phil

[bunnyluva]

fri 6.1.06

This was the final of 2x15 reps on HST

dbell o/h press went to failure as planned
deadlift kept the reps to 10, lower back still slight sore
dbell incline bench went to failure as planned
chins just used bodyweight 8,2 very poor but im gaining weight so it can't be helped
cg bench went to failure as planned
dbell curls went to failure as planned left arm was a couple of reps short.

im glad to finish the 15 reps, 10 reps next week with a bit more weight added, should give a slight deload, then i'll work up to be training to failure at the end of the two weeks on 10 reps.

Phil

[bunnyluva]

Mon 9th
HST Week 3 10 rep phase

barbell o/h press 10x27.5kg, 10x30kg
squats 10x57.5kg, 10x60kg
dips 8,6 x bw
barbell rows 10x35kg 10x35kg
ez lying skulls 1x17.5kg 10x157.5g (17.5kg of weight on a standard solid ez bar)
ez curls 10x16kg, 10x17.5kg (as above, doesnt count weight of bar)

I then did a some lying rotator cuff work with a 2.5kg plate 2 sets

Easy session today as planned,

Phil

[bunnyluva]

Wed 11th Jan 06

HST Week 3

dbell o/h press 2x10x10kg (weight of bar not inc.)
deadlift 2x10x 50kg (5ft bar weight not inc.)
dbell incline bench 10x12.5kg 10x13.5 (weight of bar not inc.)
chins 5,4 x bw will rep build these
cg bench 10x35kg , 10x37.5kg
dbell curls strict 2x10x8.5kg (weight of bar not inc.)

lol those weight look silly light, I'm going to look through my old journals and see what I was lifting for 5 reps previous to give me something to work towards by the time I get to the 5's

Phil

[kinkymisspinky]

Wed 11th Jan 06

HST Week 3

dbell o/h press 2x10x10kg (weight of bar not inc.)
deadlift 2x10x 50kg (5ft bar weight not inc.)
dbell incline bench 10x12.5kg 10x13.5 (weight of bar not inc.)
chins 5,4 x bw will rep build these
cg bench 10x35kg , 10x37.5kg
dbell curls strict 2x10x8.5kg (weight of bar not inc.)

lol those weight look silly light, I'm going to look through my old journals and see what I was lifting for 5 reps previous to give me something to work towards by the time I get to the 5's

Phil
:075:

People take note: This is what HST does to you.

No offence, but even I (small, girl, rehabbing) would feel like I'm wasting my time with those weights. A few weeks back you were using 70+kg for 20-rep squats, now you're pulling 10x50. You're not that weak, but you're not lifting as much as you should.

No weight = No overload = No growth.

[Narc]

amen

[bunnyluva]

It's part of the program you get a deload when you increase the weight and drop the reps every two weeks.

There's also a different rep cadence here, continous reps are totally different to rest pause reps, they require a poundage drop.

I have two weeks of 10's and then drop down to 5's for two weeks, after that I can do another two weeks on 5's or work down to a doubles.

Once I hit 5's the rep cadence will drop and the weights will be going up.

Phil

[Narc]

How is upping the intensity a deload? and what's that got to do with anyhthing anyway? apart from the fact there is not nearly enough strain going on to warrant a deload. How do you think lifting much lighter weights slower is going to make you improve in strength or hypertrophy? I can't think of one person on here with a decent amount of training knowledge that would even wipe there arse with an HST program

[bunnyluva]

I dont see what the problem with HST is.

You do 3x full bodies and you start at 2x15 reps (you can go straight to 10 reps if you like).

You add weight every workout and reduce your reps as you go until you get to 5 rep workouts at week 5 (or week 3 if you skip the 15 rep weeks). Then you caryy on with 5 reps for two weeks inceasing the weight if possible.

After two weeks of 5's you can perform another two weeks at 5 or add some higher intensity training for 2 weeks like negatives or drop sets.

So you do

2 weeks at 15 reps low effort (optional)
2 weeks at 10 reps medium effort
2 weeks at 5 reps high effort
2 weeks of negatives very high effort

It's quite a simple periodisation program.

At the moment i'm on week 3 so naturally the weights are low compared to the last week of the 20 rep squatting program.

Phil

[uk machine]

im gonna have to read up on the hst program, but why low effort, low weight for first two weeks? didnt you have a rest over xmas? coming off some mad russian routine this might be ideal. also it looks bodybuilder style training. deloads are not as important really imo, well compared to pl training, evry 10-12 of hard training, taking a delaod or week off, should suffice

[bunnyluva]

I just wanted to follow the program, yes I had a week off after my 20 rep work.

It is bodybuilding, hence Hypertrophy Specific Training.

Phil

[Jon]

Phil,

I was under the impression that on the last workout of the 15 rep, 10 rep, and 5 rep fortnights, you were to do your 15, 10 and 5 rep max. So describing the 15 as low effort, the 10 as medium and the 5 rep as high effort is a bit of a misnomer.

If you're doing this properly you should be busting a gut every second Friday, trying to acheive 2 sets of 15, 10 or 5 rep max on about 8 different exercises.

HST shouldn't be easy if you're doing it properly

Jon

[bunnyluva]

Yes Jon you're quite correct and thats the way I'm doing it,

I was just trying to simplify it a bit

Phil

[kinkymisspinky]

Are you really intending to deload every second week??

[bunnyluva]

yes, which works out every 6th full body workout.

HST main points are

progressive poundages (the weight increase every workout)
frequent training (muscles hit every 48hrs)
don't train to failure

[Hallsy]

Thing is though, surely progressive poundages are obvious as you are starting at high reps so can't handle as much weight, but as the reps go down you can use more weight, but not necessarilly more tonnage. This makes you think that as the weights are going up you are improving, but maybe intensity is going up, but not necessarilly work done.
As an example, say I can pull a 1RM max DL of 165kg, but my 8RM is 120kg. The weight may be going up when going to a 1RM (i.e. dropping the reps) but work done is far less, (1x165) against (8x120). OK so 1RM against 8RM is a bad example but you get what I'm saying.
I much prefer the idea of sticking with given rep ranges and upping the weight when you can.

[bunnyluva]

Yes I see what you're saying but the program doesn't say you indefinately drop your reps,

You add weight every workout and aim to:

hit your 15 rep max at the end of the second week
hit your 10 rep max at the end of the fourth week
hit your 5 rep max at the end of sixth week
Followed by another two weeks on your 5 rep max or some negatives

Phil

[Hallsy]

Fair enough mate, just have to see if it works for you I suppose.
What was the outcome with your 20 reps squat regime in the end? Did you make the gains that you wanted?
The thing with these slightly different training ideas is that you have to look at what you start with, see what you've ended up with after a given time frame and decide whether it has been effective or not. I dabbled with HIT a few years back but never really kept it up long enough to see if it was working for me.
With what I know now I don't think I'd bother again.

[bunnyluva]

I didn't see the weight gain I'd have liked from the 20 rep squats. I was working them every four days but only doing, hang clean and press and the 1x20 squats.

I think the routine was too abbreviated, it didn't increase my appetite but was murder mentally.

If I was to do them again I'd do them three times per week but lower the weight on the squats and add chest and back work to the workout. I'd aim for the first 10 reps in continous style then do rest pause from 10 to 20 reps.

I like the frequency of HST, it has increased my appetite and I've started to gain weight (drinking 4-6pt milk per day) and my measurements have gone up.

Phil

[kinkymisspinky]

I didn't see the weight gain I'd have liked from the 20 rep squats

Dude, you forgot to eat.

[Fred]

Dude, you forgot to eat.

word, you will gain weight no matter what kind of routine you are on as long as it isnt completely retarded, if your diet is good enough.

[bunnyluva]

Dude, you forgot to eat.

Yes tru I didn't eat enough, but I didn't eat more because the program didn't stimulate my appetite.

I've gained 7lbs since start HSTs 3xfull body per week, the extra volume and frequency has stimulated my appetite great.

By the end of the day my stomach is bloated, I've got some little love handles on the back of my hips too, my girlfriend is happy because now she's not the only one who has them. lol

Phil

[bunnyluva]

Fri 13th :cutup:
HST Week 3 10 rep phase

barbell o/h press 10x30, 14x32.5 weight too light, jump to both 35 for both sets next session

squats 10x60kg 10x62.5kg
dips 10,8 x bw
barbell rows 10x37.5kg 10x37.5kg
ez lying skulls 10x20kg, 8x20kg (kg of weight on a standard solid ez bar)
ez curls 10x18.5kg, 10x20g (as above, doesnt count weight of bar)

I then did a some lying rotator cuff work with a 2.5kg plate 1 set per side

Pushed a bit harder today with more weight, next session weight will be added and pushed to failure.

Phil

[bunnyluva]

Tues 17th Jan 06

HST Week 4

dbell o/h press 2x10x12.5kg (weight of bar not inc.)
deadlift 2x10x 55kg (5ft bar weight not inc.)
dbell incline bench 10x13.5kg 10x15 (weight of bar not inc.)
chins 8,4 x bw will rep build these
cg bench 10x37.5kg , 10x42.5kg
dbell curls strict 10x8.5kg 10x10kg (weight of bar not inc.)

Good session despite the stab wound on my palm from a fight with a kitchen knife, turnip and my left hand.


Phil

[bunnyluva]

Thur 19th

HST Week 4, 10 rep phase

Last Squat session on 10 rep phase, pushed to failure with strict continous reps

barbell o/h press 10x35kg, 12x35kg
squats 10x62.5kg, 12x65kg
dips 10,11 x bw
barbell rows 10x37.5kg 10x40kg
ez lying skulls 10x20kg, 8x20kg (kg weight on a standard solid ez bar)
ez curls 10x20kg, 8x22.5kg (as above, doesnt count weight of bar)

Very pleased with the progress so far, don't feel at all tired of training and looking forward to the two weeks of 5's coming up.

Phil

[bunnyluva]

Ok, I've now done the first two stages of HST

2weeks at 15 reps
2weeks at 10 reps

I have one more deadlift session tomorrow then I start two weeks at 5 reps.

Here's the progress so far (over 4 weeks)

I've gained around 7lbs
3/4" on my thigh
1 1/2" on my waist :087:
1" on my chest
1/2" on my arms.

I don't want to gain anymore on my waist tbh, but don't dreally want to cut the cals before the end of the program, there's another 4 weeks to go.

Phil

[bunnyluva]

Sat 21st Jan 06

HST Week 4

Last deadlift session

dbell o/h press 10x13.5kg, 11x13.5kg(weight of bar not inc.)
deadlift 2x10x 60kg (5ft bar weight not inc.)
dbell incline bench 10x15kg 9x17.5 (weight of bar not inc.)
chins 8.5 reps, couldn't do another set, just hung there like a limp lettuce!
cg bench 10x45kg , 10x45kg
dbell curls
right 10x10kg 7x12.5kg (weight of bar not inc.)
left 10x10kg 5x12.5kg

Good hard session

Drop down to 5's next week. looking forward to it

Phil

[Mark]

I don't want to gain anymore on my waist tbh, but don't dreally want to cut the cals before the end of the program, there's another 4 weeks to go.

Phil

Gaining fat is fine as long as you make sure you lose it afterwards.

[bunnyluva]

Yeah, true, I'll probably carry on the full fat milk for another 2 weeks and see how it goes, it's pretty easy to shift the fat later.

Phil

[666]

Might just be extra food and water round your belly bloating you up.

[uk machine]

yeh most likely to be that, tho i cant see why your worrying really looking lean as hell in your avatar!

[bunnyluva]

yeh most likely to be that, tho i cant see why your worrying really looking lean as hell in your avatar!

That's me before the bulk, I'm not too worried but about it but wouldn't like ot continue much more.

Phil

[bunnyluva]

Mon 23rd Jan 06th

HST Week 5, 5 rep phase

First week on 5's, light warmup set has been added

All reps continous style and strict

barbell o/h press 5x30kg, 5x37.5kg, 5x37.5kg
squats 5x37.5kg, 5x65kg, 5x67.5kg
dips 5xbw. 5x2.5kg, 5x5kg
barbell rows 5x30kg, 5x42.5kg, 7x42.5kg
ez lying skulls 5x15, 5x22.5kg, 5x22.5kg (kg weight on a standard solid ez bar)
ez curls 5x22.5kg, 7x22.5kg (as above, doesnt count weight of bar)

Good stuff,

Phil

[King Fu]

Do you think the size gains you've made have been bigger on this HST program compared do doing what you've done previously?

[uk machine]

squats 5x37.5kg, 5x65kg, 5x70kg
Good stuff,

Phil
You did 70kgx20 only a month ago, now for 5. whats going on?

[bunnyluva]

The 20 rep squats are done rest pause style, with 3-5 breaths between each rep, which practically makes it 20 singles.

I'm training with a ligher load now but with continous style reps, with only a slight pause at the top to count the rep and then traight onto the next rep.

Today's workout was a deload too, i'll take two weeks to build upto max weight for 5 reps.

Phil

[kinkymisspinky]

No offence, Phil, but I don't think you're training hard enough to need a deload every two weeks.

[bunnyluva]

Do you think the size gains you've made have been bigger on this HST program compared do doing what you've done previously?

Previous routines have normally been a 3 day split using rest pause reps, training to failure all the time.

This is totally different, continous reps, not training to failure, and more frequency.

You don't have to follow HST to use 3xfull bodies and not training to failure tho obviously.

I'm glad I've moved back to full bodies and higher frequency.

Phil

[bunnyluva]

No offence, Phil, but I don't think you're training hard enough to need a deload every two weeks.

You can't train to failure all the time esp on full body workouts.

I hit my 10 rep (continous) max last Wed (squats) and Fri (deads),

Today I upped the weight and dropped the reps which gives a bit of a devolume (perhaps deload is the wrong term)

I've already reported.....

I've gained around 7lbs
3/4" on my thigh
1 1/2" on my waist
1" on my chest
1/2" on my arms.

....In four weeks whilst using HST principals.

I'm very happy with HST and it's principals,

Phil

[PikeKing]

Phil is trying something different in HST, he is enjoying it and is seeing some good progress.

So its not 5x5 or something.

Can everyone stop posting the shit, let the program run its course.

I train totally differently to everyone else here, so why arent I getting a load of abuse? Probably because I wont tolerate it, also remember Phil is a mod and without volunteering a few months ago to help out this forum wouldnt even be here.

[uk machine]

keep at it then, but i wouldnt worry too much about constant tension on squats and deads, they make you big anyway you do them. if they didnt, you wouldnt have large powerlifters. also thats a large increase in waist size for a month, whats different about your food intake now. looks like your eating more, but whats a daily feed look like now?

[bunnyluva]

I've added 4-6 pints of full fat milk to my diet, I'll have 3 or 4 small meals and drink the milk in between them.

It is a fair increase but It doesn't look too bad.

I don't want my waist to get bigger but then again don't want to cut the cals in fear of spoiling the last 4 weeks of the routine.

Phil

[Fred]

i wouldnt worry too much about the extra calories phil, most of the added waist size is probably water

[uk machine]

Phil is trying something different in HST, he is enjoying it and is seeing some good progress.

So its not 5x5 or something.

Can everyone stop posting the shit, let the program run its course.

I train totally differently to everyone else here, so why arent I getting a load of abuse? Probably because I wont tolerate it, also remember Phil is a mod and without volunteering a few months ago to help out this forum wouldnt even be here.
well im not sure if this is either directed at me, (dont think it is ive not abused him in anyway). But the difference between my max set of 5 and 20 reps is considerable, as it is with my old training partner, cant say for most people it is, but im willing to bet is. So you cant blame me for wondering why he's using the weight he is for 5 reps. also im not taking the piss or anything with about the weights used, as my bw to weight is shite, i must be close to the average weight in bsm or wsm! not saying that would anyway if i had the worlds best power/weight used ratio, i like watching people get better and improve. this is the reason why im posting a little more in here as i didnt think the best way to go about things.I would be interested in seeing if the gains are kept, as i suspect its more fluid and glycogen in the muscle more than anything, which isnt a bad thing too much. but say if training is suspended for a week or two the gains will quickly dissapear imo. im not saying 5x5 is the holy grail of strenth/mass training, but with 1000's of schools kids doing it across america for gridiron, its shown it works.also im sure you know a lot of pro bb over there played football and this is how they got into weight training. i was a bit dubious of HST,as ive never even heard of it. when ive never heard of something i ask myself why havent i. the changing of the reps i dont like too much, you never get a real chance to guage progress over a long period of time.

[PikeKing]

PMed you UKM

[uk machine]

I train totally differently to everyone else here, so why arent I getting a load of abuse?
are you not an aspiring fighter tho? or have an interest, it would be impossible to to do a sucessfull weight training program and have the level of conditioning required to fight at reasonable level.are you still injured aswell to do deads or squats? i know this so i dont ask you why your not doing them. its not abuse either, constructive criticism.its a fine line between the two. i

[bunnyluva]

But the difference between my max set of 5 and 20 reps is considerable, as it is with my old training partner, cant say for most people it is, but im willing to bet is. So you cant blame me for wondering why he's using the weight he is for 5 reps..

The weight atm is (admittedly) low for my 5 rep because I've just dropped from 10 reps, I'll be adding more weight over the next two weeks.

HST will have me hitting my 5 rep max in two weeks time, I plan on sticking to a nice strict cadence.

Then I'm supposed to up the weight and intensity for another two weeks. Negatives should be used but obviously can't with squats. So I will start using rest pause squats.

Here's my previous bests, my highest squats using rest pause

90kg for 5
80kg for 12
75kg for 20

and a single with 100kg

Continous reps do warrant a lower weight, but we'll see how the poundages go up when I hit rest pause in two weeks time.

Phil

[Knighty]

If you're insistant on having milk as a staple, I'd switch to skimmed milk and source your fats from healthy EFAs

Good work Phil, keep it up!

[kinkymisspinky]

You can't train to failure all the time esp on full body workouts.


I'm not suggesting you train to failure. There's a difference between training hard and training to failure.

[kinkymisspinky]

Can everyone stop posting the shit, let the program run its course.


My comment was not meant in a nasty way - if any other member was deloading every two weeks I would ask them whether they'd trained hard enough to warrant it.

[bunnyluva]

If you're insistant on having milk as a staple, I'd switch to skimmed milk and source your fats from healthy EFAs

Good work Phil, keep it up!

Dropped to semi skimmed today, will source some EFAs

Phil

[666]

Don't forget to find the calories you'll now not be getting from the milk fat from somewhere else!

[bunnyluva]

HST Week 5. 1 warm up then 2x5

Wed 25 jan


dbell o/h press 5x10kg, 5x15kg, 15kg(weight of bar not inc.)
deadlift 5x40kg 2x5x 65kg (5ft bar weight not inc.)
dbell incline bench 5x10kg, 5x16kg, 8x17.5 (weight of bar not inc.)
chins 5xbw, 5x2.5kg
cg bench 5x30kg, 5x47.5kg , 5x50kg
dbell curls
right 5x12.5kg 5x13.5kg (weight of bar not inc.)
left 5x12.5kg, 5x13.5kg

I made a mistake loading the dumbells for the inc press, I thought the weight was light during the sets.

Will have to get myself to argos and get some more 5kg plates for the dumbells.

Phil

[bunnyluva]

Bit off an odd training session today.

The sets for the last two sessions I've done have been a warm up followed by two sets of 5reps. But 2x5 just doesn't seem enough, so with only a few weeks of 5 reps left I thought I'd bump things up today.

Last sessions weights in Blue, todays session in Red for a comparision.

barbell o/h press
5x30kg, 5x37.5kg, 5x37.5kg
5x30kg, 5x38.5kg, 5x40kg, 5x40kg

squats
5x37.5kg, 5x65kg, 5x67.5kg
5x40kg, 5x67.5kg, 5x70kg, 5x75kg, 5x77.5kg

Dips
5xbw. 5x2.5kg, 5x5kg
5xbw. 5x5kg, 5x7.5kg, 5x10kg

Rows
5x30kg, 5x42.5kg, 7x42.5kg
5x30kg, 5x40kg, 5x45kg, 5x47.5kg

ez skulls
5x15kg, 5x22.5kg, 5x22.5kg (kg weight on a standard solid ez bar)
5x15, 5x25kg, 5x25kg (kg weight on a standard solid ez bar)

ex curls
5x22.5kg, 7x22.5kg (as above, doesnt count weight of bar)
5x25kg, 5x25kg, 5x25kg, 5x25kg, 5x25kg,(as above, doesnt count weight of bar)

So everything has been ramped up for the last few weeks, I was drinking Tescos diet Kick energy drink throughout the session too which I think I'll continue to do in future.

Phil

[bunnyluva]

Monday 30th Jan

HST Week 6, last week on 5's

dbells are standard spinlocks, weight of the dbell bar is not included.

dbell o/h
press 5x10kg, 5x17.5kg, 5x18.5kg

deadlift
5x40kg, 5x60kg, 5x65kg, 5x70kg, 5x75kg (5ft bar weight not inc.)

dbell incline bench
5x10kg, 5x15kg, 5x17.5kg, 5x20kg, 5x22.5kg

chins
5xbw, 5x2.5kg, 5x5kg

cg bench
5x30kg, 5x40kg, 5x45kg, 5x50kg, 5x55kg

dbell curls
right 5x10kg, 5x12.5kg, 5x15kg
left, same as right


Another good session

Phil

[666]

I missed the top of your last but one post - maybe you'd be better sticking with only the two sets and upping the weight to make it a lot closer to your 5rm, so you make the intensity high rather than the volume?

[bunnyluva]

Yeah, it's a hard one to call, I'll do Wednesdays session using 2x5 following a couple of warm up sets and see how it goes.

I tend to think the higher volume helps to stimulate the appetite more, which is good for me.

Phil

[666]

I tend to think the higher volume helps to stimulate the appetite more, which is good for me.
Phil
:045:

[bunnyluva]

Wed 01 Feb 06

HST week 6, Last squat session on 5 reps

barbell o/h press
5x30kg, 5x35kg, 5x40kg, 5x42.5kg, 5x42.5kg, 5x42.5kg, 5x42.5kg

squats
5x42.5kg, 5x60kg, 5x70kg, 5x75kg, 5x80kg, 4x80kg

Dips
5xbw. 5x5kg, 5x10kg, 5x15kg, 5x12.5kg

Rows
5x30kg, 5x40kg, 5x45kg, 5x50kg, 5x50kg, 5x50kg

ez skulls
8x15, 8x20kg, 4x25kg, 7x20kg (kg weight on a standard solid ez bar)

ex curls
5x250g, 5x25kg, 5x27.5kg, 5x25kg, 5x25kg, 5x25kg (as above, doesnt count weight of bar)


Had lots of energy to train today, great session.

o/h press: was great, sticking to 42.5kg was a good idea, let me get a few hard sets, if I had of went to 45kg, then I would have gone to failure and killed the sets.

Squats:good, 70kg felt really light, although I got 80kg for 5 reps, I may have been better sticking to 77.5kg and getting a few hard sets in like the o/h press above.

Feel really good

Phil

[bunnyluva]

Friday 3rd Feb

HST Week 6,

Last session with 5 reps, next week will see me change to negatives, some exercises like squats may go to 3reps or perhaps rest pause.

I did quite a bit of volume this workout because I plan on dropping the volume for the next two workouts as part of the two week deload,


dbells are standard spinlocks, weight of the dbell bar is not included.

dbell o/h
press 5x10kg, 5x15kg, 5x17.5kg, 5x17.5kg, 5x17.5kg 8x12.5kg, 5x12.5kg, 8x10kg


deadlift
5x40kg, 5x60kg, 5x70kg, 5x75kg, 5x75kg, 5x75kg, 5x75kg (5ft bar weight not inc.)

dbell incline bench
5x10kg, 5x15kg, 5x20kg, 5x22.5kg, 5x22.5kg, 8x17.5kg, 6x15kg, 11x10kg

chins
5xbw, 5x2.5kg, 4x2.5kg, 3xbw poor but considering i've gained weight it can't be helped

cg bench
5x30kg, 5x40kg, 5x50kg, 5x55kg, 5x55kg, 5x55kg, 6x50kg

dbell curls
right 5x10kg, 5x12.5kg,
left, same as right

Curls were cut short, the front of my right shoulder was hurting a bit and me left arm was just knackered.

Good session,

Phil

[666]

Wasn't this supposed to be a 5RM session before the deload?

[bunnyluva]

Yes but i got carried away with the volume lol :(

Not knowing my 5 rep max for continous reps didn't help either.

Nevermind, it's still some hard training and I'm making good progress.

Phil

[bunnyluva]

Well my over zealous deadlifting on Friday has strained my lower back, I was hoping that a couple of days rest, a bit of stretching and some muscle rub would have sorted it out before Mondays session but it doesn't look like it's going to be better for tomorrow.

I had planned on another two weeks of 5 reps and using rest pause to increase the poundages.

I'll see how it goes over the next couple of days, but I think I'll end up taking a week off and coming back with a new routine.

Phil

[Red]

What do you mean by strained? Are you sure it's not just really bad DOMS, sometimes it's hard to tell.

[bunnyluva]

might be doms in my lower back, I have them in my upper back still.

After the deads I could feel my lower back was really pumped

I might try some light stuff tomorrow and see how if I can work through it

Phil

[bunnyluva]

Well no training for me this week, back is still a little sore so I'll call it a day, i've made good progress and would be daft to try to push on.

There's only two weeks of HST too, so it would be daft to try to continue it when I come back in a weeks time.

I sat down last night and wrote a new 3xfull body routine, I'm using a different exercise on each of the 3 days to keep the interest up.

Mon
Military Press
Squats
DB rows
Dips
Chins (palms away)
Ez Tri Ext
Ez curls

Wed
1 Arm DB Press
Squats (lighter session)
SLDL
Shrugs
Inc DB Press
Barbell Rows
Bench Dips
Rev EZ Curls

Fri
1 arm DB Press
Squats
Chins (parallel grip)
DB Bench
Dorian Row
CG Inc Barbell Press
Inc. DB Curls

All 2x15

[bunnyluva]

OK, my back is feeling better although not completely healed I thought I'd some very light work today.

I did
DB o/h press
Front Squats, tried these but couldn't get the barbell sitting right on my shoulders
SLDLs,
Shrugs
Inc DB press
Barbell Rows
Bench Dips
Reverse EZ curls

Phil

[bunnyluva]

Back feels good this morning.

SLDL's have gave me nice doms in my hams. I'm doing these with from the hips, lowering the bar to just below my knees and focusing on my hams whilst I straighten up.

Will do another nice and light sesion tomorrow and get back into the full routine on Monday.

Phil

[bunnyluva]

Light session today, back felt good throughout, weight kept nice and light still.

Couple of new exercises for me too,

1 arm db press, really felt the shoulders working in this one.
Parallel Grip Chins, used to underhand chins, hopein the switch to parallel will target the lats more.
Dorian Row Just a barbell row but upperbody more upright.
Inc dbell curls Supposed to just needed a variation to ez curls.

The Workout

Fri
1 arm DB Press
Squats
Chins (parallel grip)
DB Bench
Dorian Row
CG Barbell Press
Inc. DB Curls

Back much better, should be back into the swing of things next week.

Phil

[King Fu]

whats happened mate? Is your back ok?

[bunnyluva]

Backs better, I've been ill tho with some sort of virus, fever, headaches etc.

Might get in a light session tomorrow (Monday) just to get back into the swing of things.

Phil

[King Fu]

yeah i had something like that about 2 weeks ago, really knocks you out. lasted about a week with me.

Are you over it now?

[bunnyluva]

Yeah, i'm feeling better cheers.

Just did a light workout, really tired me out.

0/h press 2x10
squats 2x15
chins 2 sets
bench 2x10
rows 1 set
skulls 1 set
curls 1 set

Blimey that was tiring.

Phil

[bunnyluva]

Some light training today

DB SH Press
Squats
SLDL
Inc DB Press
DBell Rows
Bench Dips
EZ Rev. Curls

2 sets each, really tiring, I think I'm still feeling the effects of this virus.

Will go food shopping this afternoon and stock up on some good quality food.

Phil

[King Fu]

Are you still doing high frequency ala chad waterburys? each bodypart twice a week, active recovery e.t.c.

[bunnyluva]

I'm a 3xfull body, different exercise where possible.

Haven't decided on a rep range yet, 10-15reps for 2 sets atm.

May end up picking a different rep range for each day or perhaps chnaging rep range every two weeks.

Just trying to get back into the swing of things.

Phil

[PikeKing]

i think changing rep range for each workout is a good idea

[bunnyluva]

Yeah something like

Monday 2x12
Wed 5x5
Fri 3x8

May have to switch the exercises around a little to avoid heavy low rep dbell work, getting the bells into position is difficult and is an invitation for injury.

Phil

[PikeKing]

i'd go for something along the lines of 2x20, 8x3, 3x8

[bunnyluva]

Ok I will go for

Monday 2x15
Wednesday 8x3
Friday 3x8

Todays session using 2x15 favours Dbells, so I did

DB SH Press 15*7.5kg, 15*7.5kg
Squats 15*47.5kg, 10*47.5kg
underhand Chins 7*bw, 5*bw
DB Bench 15*10kg, 15*12.5kg
DBell Rows r. 15,6 *12.5kg l. 15,4 *12.5kg
EZ Skulls 15*15kg, 12*15kg
EZ Curls 15*15kg, 10*15kg

Really tired by it today again,

Last proper session was the 3rd of Feb, that's over 3 weeks wasted by a sore lower back and a virus! :013:

It's not surprising I've lost strength and energy to train. Nevermind will be back to normal in a couple of weeks.

Phil

[bunnyluva]

3.2.06

Missed yesterdays training so I did it today using 8x3 rep range.

Barbell Shoulder Press 8x3x40kg
Squat 8x3x70kg
SLDL 8x3x40kg
Inc Barbell Press 8x3x35kg
Barbell Rows 8x3x40kg
Barbell CG Bench 8x3x40kg
EZ curls 6x3x25kg cut short, wrists were sore

Some stuff was too light.

Sets were started when the second pointer hit 12 on the clock, so each set took around 15 secs, then a 45 second rest before the next set.

How does that sound?

Phil

[Narc]

Like a ****ing lot of volume!!!

[LA]

Yeah, that's like over 50 sets in one workout!!

[PikeKing]

kick arse

[sabbath]

how's it going BK? just found the forum and noticed your journal, thought i'd pop in and say hi. how's the training going? and the back?

[666]

Jeez, monster session fella, good stuff!

[bunnyluva]

Thanks for the positive comments guys.

Todays session went like this (reps 3x8 where possible)

Alt DBell Sh. Press 3x8x12.5kg
Squats w/u 5x50kg, 3x8x60kg
Dorian Rows 3x8x40kg
Barbell Bench 3x8x40kg
Parallel Grip Chins 8,4,2 xbw
Bench Dips 3x8x5kg
Alt DBell Curls 3x8x10kg

Getting back into the swing of things now, appetite coming back too.

Phil

[bunnyluva]

how's it going BK? just found the forum and noticed your journal, thought i'd pop in and say hi. how's the training going? and the back?

Welcome to IC Sabbath, this is first proper week back training.

I'm doing a 3xfull body with different exercise each workout and different rep range each workout too.

Mon 2x15
Wed 8x3
Fri 3x8

Back much better now I'm not slouching infront of the PC lol

Phil

[bunnyluva]

I'm back. Last training session was the beginning of Feb!! I can't believe it, time flies when you're poorly.

OK I'm sticking to a nice basic workout to get me back into the swing of things.

I'll be doing 3xfull-body, Mon, Wed and Fri.

I have planned the next six weeks to go like...

Weeks 1 and 2, Two sets: 1x15, 1x12
Weeks 3 and 4, Three sets: 1x15, 1x12, 1x10
Weeks 5 and 6, Four sets: 1x15, 1x12, 1x10, 1x8

Workout
Barbell Sh Press
Squats
SLDL
Barbell bench
Chins (parallel grip)
CG Bench
EZ Curls

Thanks

[bunnyluva]

Trained again yesterday,

1x15, add a bit weight then 1x12.

Simple workout


Barbell Sh Press
Squats
SLDL
Barbell bench
Chins (parallel grip)
CG Bench
EZ Curls

Thanks

[Robert]

I'm back. Last training session was the beginning of Feb!! I can't believe it, time flies when you're poorly.

OK I'm sticking to a nice basic workout to get me back into the swing of things.

I'll be doing 3xfull-body, Mon, Wed and Fri.

I have planned the next six weeks to go like...

Weeks 1 and 2, Two sets: 1x15, 1x12
Weeks 3 and 4, Three sets: 1x15, 1x12, 1x10
Weeks 5 and 6, Four sets: 1x15, 1x12, 1x10, 1x8

Workout
Barbell Sh Press
Squats
SLDL
Barbell bench
Chins (parallel grip)
CG Bench
EZ Curls

Thanks
Looks a good little routine that, Phil.

[bunnyluva]

Cheers Rob, welcome back.

Phil

[bunnyluva]

Missed yesterdays training, did it today, nothing fancy, still light (getting back into things) weights.

1x15, add a bit weight then 1x12.

Simple workout

Barbell Sh Press
Squats
SLDL
Barbell bench
Chins (parallel grip)
CG Bench
EZ Curls

Next week I'll add another set, 1x8.

Haven't got any definate goals, don't want to do a traditional bulk so 6pts of full fat milk per day are out, will increase my low fat protein tho, by adding tuna and grilled chicken.

Will go go for 2pts of semi skimmed milk per day i think.

Phil

[bunnyluva]

More training today

1x15, add a bit weight then 1x12.

Simple workout

Barbell Sh Press
Squats
SLDL
Barbell bench
Chins (parallel grip)
CG Bench
EZ Curls

Weights getting back up, next week I'll add another set of 8 reps.

Appetite improved too, which is always a good sign.

Full body 3xweek rocks

Phil

[666]

Full body 3xweek rocks

I've gone off full body tbh, but whatever floats your boat. :023:

[bunnyluva]

I've gone off full body tbh, but whatever floats your boat. :023:

Why?

[666]

Think I must just be a pumper at heart or something - prefer focusing a workout and so enjoying push, pull, lower, push & pull, lower atm. Also strength progress wasn't great (i.e. non-existent) doing full body whilst on low cals so hoping a change might help and seems to be so far.

[bunnyluva]

Sat 8th Aril

More training today, added a bit more weight to the bar, things are coming together quite nicely.

From now on I'll keep the first set of 15s at a constant weight and use it as a warm up but add a third set.

1x15 warm up
add weight 1x12
add weight 1x8-10

Simple workout

Barbell Sh Press
Squats
SLDL
Barbell bench
Chins (parallel grip)
CG Bench
EZ Curls


Appetite improved too, which is always a good sign.

Full body 3xweek rocks

Phil

[bunnyluva]

Think I must just be a pumper at heart or something - prefer focusing a workout and so enjoying push, pull, lower, push & pull, lower atm. Also strength progress wasn't great (i.e. non-existent) doing full body whilst on low cals so hoping a change might help and seems to be so far.


Each to their own at the end of the day innit.

Phi

[666]

:045:

[bunnyluva]

Mon 10th April week 3

Same workout but an extra set added. I haven't tried to up the weight on the first two sets today but added another set (1x8) to most exercises. I'll slowly add weight over the next two weeks.

Barbell Sh Press 1x15, 1x12, 1x8
Squats 1x15, 1x12, 1x8
SLDL 1x15, 1x12 (not pushing these too hard)
Barbell bench 1x15, 1x12, 1x8
Chins (parallel grip) 8,4,3xbw
CG Bench 1x15, 1x12, 1x8
EZ Curls 1x15, 1x12

Two weeks of this then I'll add another set (1x6)

It's very HST, is it not.

Phil

[666]

You've got 3 pushes and only 1 pull there - might want to think about adding some rows, possibly some external rotation too.

[bunnyluva]

I hear ya, I'll leave it for now but bear it in mind for the next cycle.

Phil

[PikeKing]

You've got 3 pushes and only 1 pull there - might want to think about adding some rows, possibly some external rotation too.

yeah BK get on top of this, its the perfect way to end up with crap posture and sore shoulders

[bunnyluva]

Ok

I'll swap rows for chins, hows that?

Phil

[666]

Could do with swapping one of your pushes for rows really, then just take 2 minutes to do some L-flies or something at the end. Worth it in the long run - impingement's no fun.

[bunnyluva]

Ok, I don't want to do too many exercises.

My bench is crap (old argos thing) and it's causing me pain in the ribs when I bench, So I'm thinking of going back to dips and coupling that with rows.

Dropping direct bicep work and using underhand chins to hit the biceps.

I still want to hit triceps with an isolation tho, skulls perhaps

Barbell Sh Press
Squats
SLDL

Dips
Dorian Rows

underhand chins
Skulls

Not forgetting some L fly work at the end.

[PikeKing]

much better

[bunnyluva]

Whoohoo!!

Ok sorted I'm 666 will agree too. Will start tomorrow.

Cheers

Phil

[666]

:035:

[bunnyluva]

Ok I followed the new workout today

Barbell Sh Press 1*15, 1*12, 1*9
Squats 1*15, 1*12, 1*10
SLDL 1*15, 1*15

Dips 3 sets *bw
Dorian Rows 1*15, 1*12

EZ Skulls 1*15, 1*12
Chins (underhand) 2 sets*bw

Good stuff

Cheers

Phil

[bunnyluva]

Another workout today, Fri 14th April

Barbell Sh Press 1*15, 1*12, 1*10
Squats 1*15, 1*12, 1*6 added weight to final set
SLDL 1*15, 1*8 added weight to both sets

Dips 3 sets *bw extra 2 dips on first set
Dorian Rows 1*15, 1*12 added 2 reps to last set

EZ Skulls 1*15, 8*12 added weight to final set
Chins (underhand) 2 sets*bw -1 rep on each set :(

I expected the 15rep and 12 rep would have been easier by now but they're just as hard, esp in the squats.

I'm due for another week with three sets then I'm going to add a fourth set for two weeks.

Good going, looking forward to repeating it and seeing what improvement I can see.

Phil

[bunnyluva]

Another workout today, Wed 19th April (missed Mondays)

Barbell Sh Press 1*15, 1*12, 1*6 Added a bit weight since last session
Squats 1*15, 1*12, 1*7 Added an extra rep to last set
SLDL 1*15, 1*10 extra couple of reps on last set

Dips 3 sets *bw extra 3 dips on first set
Dorian Rows 1*15, 1*15, 1*12 added extra set

EZ Skulls 1*15, 1*8 same as last week
Chins (underhand) 2 sets*bw +1 rep on first set.

No major progress but an improvement over last session.

I've dug out some old creatine today, think I'll start taking it and see if it makes a difference.

Phil

[bunnyluva]

I got back into a training routine today.

I'm following HST principals again

2 weeks at 2x15
2 weeks at 2x10
2 weeks at 2x5

I'm planning on beating the weight that I used last time I did HST.

I'm using the simple workout from above.

Shoudler Press
Squats
SLDL
Dips
Dorian Rows
EZ skulls
EZ curls

Phil

[bunnyluva]

Trained today Sat 20th.

Still finding it hard to keep motivated tho.

Phil

[PikeKing]

Trained today Sat 20th.

Still finding it hard to keep motivated tho.

Phil

why?

[bunnyluva]

Not sure, just got other things to think about, like tshirts and web design software training.

In truth I've got plenty of time to fit 3x sessions per week in, just not getting my mind into gear that's all.

Phil

[Fred]

why dont you just do a shorter routine, a couple of times per week? should help with motivation if you dont have to workout for as long

[bunnyluva]

Could do but to be honest 2 sets of

Shoudler Press
Squats
SLDL
Dips
Dorian Rows
EZ skulls
EZ curls

Isn't really time consuming :)

Phil

[Fred]

its more time consuming than

squat
bench
row

and

deadlift
ohp
chin

though isnt it?

just a suggestion but when my motivation goes to crap i just cut the number of exercises right down

[bunnyluva]

Yeah I did it the beginning of the year by doing only clean and press and squats.

Something to think about if I can't get my motivation up next week.

Cheers

Phil

[the block]

you could hang a pic of fred up in your room to motivate you

maybe get a training partner?