Week 1 German volume training

Week 1 – extensive mix with GVT

Day 1.

A1: Back Squat; 10 reps @ 50% 1RM; rest 90sec x 10 sets
A2: DB Strict Press; 10 reps; rest 90sec x 10 sets – @ 10kgs/hand
B. Lat Pull Downs; 5 reps x 5 sets – rest 2 mins between sets

Day 2.

A. Barbell Bicep Curls; 10 reps; rest 90sec x 5 sets
B. Fwd Lunges; 10 reps per leg; rest 2 mins x 3 sets
C1. Tricep Press Downs; 10 reps; rest 90sec x 3 sets
C2. Skull Crushers; 10 reps; rest 90sec x 3 sets

Day 3.

A. Bench Press; 10 reps @ 50% 1RM; rest 60 – 90sec x 10 sets
B1; Rack Dips; 5 reps; rest 1 min x 5 sets
B2; Incline DB Press; 5 reps; rest 1 min x 5 sets

Day 4.

A. Romanian DL; 10 reps @ 31X1; rest 2 mins x 3 sets
B1. Russian KB Swings; 10 heavy reps; rest 60 sec x 5 sets
B2. Flat Bench Pec Flys; 10 reps; rest 60 sec x 5 sets
C. DB Bent Over Row; 10 reps; rest 1 min b/w arms x 3 sets – tough every set

Notes

A. 50kg pull down
70 kg – easy
80kg – good
90kg – smooth
92.5 kg – good

Tuesday

25kg /
30
35
37.5
37.5

B. lunges fine – easy

C1. 22.5 / 10 kg
32 kg / 10
41 kg / 10

Thursday

15kg
17.5
20
22.5
25

Friday

40
50
60

B1. 25kg/ 8
27 kg. / 9
30 / 10
32.5 / 12.5
35 / 12.5 getting tough

15kg
22.5
25

Overall good week of training
like the new split

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Week 3 bodybuilding

Week 3 – Adaptation 3 of 3

Monday

A. Bench Press; 12, 10, 8, 6 reps; rest 90 sec
B. Decline Bench Press; AMRAP @ 50% 1RM; rest 90 sec x 3 sets
C. Dips; 10 – 12 reps; rest 2 mins x 3 sets – add little load to last week
D. Bent Over DB Rows; AMRAP per hand; no rest b/w arms @ 25kgs – rest 90sec x 3 sets

Tuesday

A. BB Shrugs; 10 – 12 reps; rest 60 sec x 5 sets – heavier than last week
B. Lat Pull Downs; 8 – 10 reps; rest 90 sec x 4 sets
C. BB Strict Press; 8 reps; rest 60 sec x 10 sets – heavier than last week
D. Cuban Press; 10, 8, 6, 4, 2 reps; rest 60sec b/w sets

Wednesday

A1. Front Squats; 10 reps; rest 1 min x 10 sets @ 60% 1RM
A2. DB Bicep Curl; AMRAP @ 17.5kgs; rest 1 min x 10 sets
B. Muscle Snatch; build to 5 tough reps

Thursday – Off-

Friday

A. Incline DB Press; 8, 8, 8, 8 reps; rest 90 sec
B1. Push Ups; 10 – 15 reps; rest 3 min x 4 sets
B2. Tricep Press Downs; 10 – 15 ; rest 3 min x 3 sets – heavier than last week
C. Seated BH Neck Press; 6 – 8; rest 2 min b/w sets x 4; add per set

Saturday –

30 min
10 Front Squats
10 Strict Push Up Burpees
10 DB Push Press @ 20kgs – one arm at a time
40 walking lunges

Sunday – Rest –

Notes

Monday

A. 12 x 60
10 x 70
8 x 80
6 x 90

B. 60kg x 20 reps
60 kg x 20 reps
60kg x 10

C. 12 x 10kg plate
12 x 15 kg
12 x 20kg

D. 1. 15- right
1. 10 left

2.10
2.7 tough

3 7 tough
3 7 tough

Tuesday

27.5
30
32.5
37.5
37.5

45
59 kg light
63 x 8
68 x 8

30
35
40
42.5 x 8
42.5 x 9
42.5 / 1 25 x 2 x7
50 x 8
50 x8
55 x 8
60 x 8

25 x 10
27 x 8
30 x6
30 / 1.25 x2 x 4
32.5 x 2

Friday

12.5 x8
17.5 x8
20 x 8
20 x 8

10 / 27.5
13 / 32 x 10
12 / 36 x 10
15

– good week. Finding my strength going up and my chest is feeling tight.
– didn’t do Saturday session. I’m doing my cit group class on my rest day and its high reps of squatting and lunges and ab work. By the next day I was very sore. And my energy levels by Saturday are down.

Looking forward to my next cycle.

20130302-181749.jpg

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Week 2 body building

Week 2 – Adaptation 2 of 3

Monday

A. Bench Press; 8 – 10 reps; rest 90 sec x 5 sets
B. Decline Bench Press; 8 – 10 reps; rest 90 sec x 5 sets
C. Dips; 10 – 12 reps; rest 2 mins x 3 sets – add little load
D. Bent Over DB Rows; 20, 17, 15, 12 reps; no rest b/w arms @ 20kgs

Tuesday

A. BB Shrugs; 10 – 12 reps; rest 60 sec x 5 sets – heavier than last week
B. Lat Pull Downs; 8 – 10 reps; rest 90 sec x 4 sets
C. BB Strict Press; 8 reps; rest 60 sec x 10 sets – heavier than last week
D. Cuban Press; 8, 8, 8, 8 reps; rest 60sec b/w sets

Wednesday

A1. Back Squats; 8 reps; rest 1 min x 10 sets – heavier than last week
A2. DB Bicep Curl and Press; AMRAP @ 15kgs; rest 1 min x 10 sets
A3. DB Power Snatch; 10 reps per arm; rest 1 min x 10 sets (10 – 15kgs)

Thursday – Off-

Friday

A. Incline DB Press; 8 – 10 reps; rest 90 sec x 5 sets
B1. Push Ups; 8 – 10 reps; rest 1 min x 5 sets
B2. Tricep Press Downs; 8 – 10 ; rest 1 min x 5 sets – start @ 25kgs and add load per set
C. Seated BH Neck Press; 8 – 10; rest 1 min b/w sets; add per set

Saturday –

30 min
10 Front Squats
10 Strict Push Up Burpees
10 DB Push Press @ 20kgs – one arm at a time
40 walking lunges

Sunday – Rest –

Notes
Monday

A. 60 x 8
65 x8
70 x 10
75 x 10
80 x 10

B. 60 x 10
65 x 10
70 x 10
75 x 10
77.5 x8

10 / 10kg plate
20 / 15 kg
12 / 17.5 kg

Tuesday

20 x 10
25 x 12
27 x 12
30 x 10
32. 5 x 11

40kg. X 10
50 x 10
59 x 10

40
42.5
45
45
46.7
48.7 – starting to get tough
50 x 6
52.5 x6
55 x 6
55 x 6

25
27.5
30
32.5

Wednesday

50kg / 10 / 10
60 / 12 / 10
65 / 11 / 10
70/ 11 / 10
72.5 / 10 / 10
72.5 x2 x 10 / 10
80 x 10 / 10
82.5 x 10 / 10
85 x 10 / 10
87.5 x 10

Friday

40
50
60
70
80

10 pu / 10 tri @ 25
1o pu / 10 @ 32
10 pu / 10 @ 36
10 pu / 7 @ 41
10 pu / 7 @ 41

Saturday

Didn’t train today. My partner is sick ATM and I think I’m getting it. Trying to fight it off thou. Pumping vitamin c in to me and eat good.

Had a meeting with my coach and spoke about plans etc and I’m doing well with the new training and moving into German volume training. Lots of reps and putting on size. Looking forward to this.

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week 1 new phase

Week 1 – Adaptation To Bodybuilding Protocols
 
Monday
A. Bench Press; 10 – 15 reps; rest 60 sec x 4 sets
B. Decline Bench Press; 10 – 15 reps; rest 60 sec x 4 sets
C. Dips; AMRAP (-3); rest 2 mins x 3 sets – Just bodyweight
D. Bent Over DB Rows; 20, 17, 15, 12 reps; no rest b/w arms – choose moderate load
Tuesday
A. BB Shrugs; 10 – 12 reps; rest 60 sec x 5 sets
B. Lat Pull Downs; 10 – 12 reps; rest 60 sec x 5 sets
C. BB Strict Press; 10 reps; rest 60 sec x 10 sets – go light so you can do all unbroken
D. Cuban Press; 8, 6, 4, 2 reps; rest 30sec b/w sets – same load across sets
Wednesday
A1. Back Squats; 10 reps; rest 1 min x 10 sets
A2. DB Bicep Curl and Press; 10 reps; rest 1 min x 10 sets
A3. Chin Ups; 3 reps; rest 1 min x 10 sets
Thursday – Off-
Friday
A. Incline DB Press; 15 reps; rest 1 min x 4 sets
B1. Push Ups; AMRAP (-3); rest 1 min x 5 sets
B2. Tricep Press Downs; AMRAP (-3); rest 1 min x 5 sets – use atleast 25 – 30kgs
C. Seated BH Neck Press; 10, 8, 6, 4, 2; rest 1 min b/w sets; add minimum 2kgs per set
Saturday –
30 min
10 Deadlifts
15 DB Snatches/arm
20 Renegade Rows
25 Goblet Squats @ 30kgs

 

notes

 

monday

bench press , 50,60,70,72.5 x 12 – felt good. alot of reps to do but was good

decline bench press – 42.5 , 50,55,60 – the decline bench i used db insead

dips – 10,13,12 – good

bent over rows – 12.5

 

tuesday

shrugs – 17.5,20,22.5,25kg – these were fun – havnt done this for a long time

lat pulldowns – 27.5,36,45,5,50 – focus on good pull – felt fine

strict press and cuban press – i used 30 and at the 7 mark went up to 32.5. cuban press was interesting and i used the barbell only

 

wednesday

backsquat – 40kg bs , 12.5 db curls

50kg , 12.5

50kg , 12.5

60kg , 15kg

60kg , 15kg

65kg , 15kg – hard

65 – 15kg – hard

65 – 15kg – had to break at 8 it was hard

chinups – there were alot by about the 6,7 i was getting fatigue had to jump alot up really fight for them

 

thursday

incline db press – 15kg , 17.5,20,20 – these were good

pushups / triceps pushdowns – 10 – 22.5 x 10

12 pushups – 11 reps 27.5kg

10 pushups – 10 reps – 27.5

10 pushups – 10 reps – 27.5

10 pushups – 10 reps – 27.5

seated behind the nek press

22.5 x 10

24 x 8

30 x 6

32.5 x 4

35 x 2

felt good had to really be tight in the shoulders

 

saturday

– grinder today. took my time and worked through it.

60kg deadlift and used 12kg db for snatch and the renegade rows i used 10kg. and the 30kg db for goblet.

the hard bit was the renegade rows had to break them up.

 

 

 

 

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New direction up up and away

New direction As you all know i have been i have been into competing in cf and loving it. Its time for a change in the training. I have been training for performance and doing the mil fit comp and jugdement day comp and i did well. Very happy with my efforts and getting a pb at judgement day made it all the better. Now im going to work on my upper body strength and size. Compared to alot of other people time to bias my training to get bigger and also stronger. Having been lean for theze comps and stuff it will be a new mindset of eating mors to get big. Going to do it smart and still eating as clean as i can and work my lower body squating too. Squating is something i love and i wanna still keep my strength there. Im awRe of the open coming up i was considering it to have a go at for fun like i do everything. But well see how i go. Time to give the body a rest from these hit ups and stress and just do some heavy pressing and squating. Who knows were it will go and how it will turn out but im ready. Ill post pics of my chest for progression . Also i start my cit study on monday and my quest to become a personal trainer. Learning all i can and getting in deep into something im passion about and wanna dedicate my life too. Im in the business into transforming broken lost people and getting them back on track to through good excersise and the right motivation to achieve thier personal goals through me. Im ready for the ride. R u.

image

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week 5 round up – testing week.

on the weekend i did judgement day at queanbeyan and enjoyed myself. the wods were challenging but it was nothin i couldnt do.

wod 1

200 m run

8 burpees jumps

12 front squats @ 60kg

– i got through the wod and the squats were getting heavy and especially after you run. the burppes were ok  but long. overall pretty happy with everything. the atmposphere was incredible lots of like minded people there.

 

wod 2

amrap in 10 mins

4 kb clean and press @ 24kg

20 kb swings

15 push ups hand touch barbell

10 chinups

 

– i got 2 rounds for this wod. the chinups were the thin that slowed me down. rest of the stuff was fine

 

wod 3 – front squat ladder

– had to lift each weight from 50 to 110kg and had 45 secs and if you failed i had to deadlift.

– i got a pb of 95kg. very happy with this. i tired 100 but failed.

 

tuesday training 

a. 1rm back squat

b. 1 rm bench press

c. 5rm seated db strict press

 

– 167kg backsquats. this is awesome. i bet my pb by 10 kg i think.

– 110 kg bench – blitz my pb of 95kg. i still had more in the tank thou

– 20kg 5rm

 

wednesday

10 rounds for time

10 burpees

10 power cleans @ 60kg

 

– 11 minutes for this wod. it was tuff, the front squats were heavy and the burpees i kept moving and breathing. i had 4 people watching at the gym and there jaws were dropping.

 

friday training 

30 min row for distance

 

– 6622 m for distance. i enjoyed this. listening to pendulm and rowing. good times.

 

wod 2 judgement day

 

 

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