[Q80_MuscleHed]

man .. that was an intense workout man :) .. great that u've finished it in 15 mins :) .. delts were burning i think :)

[Rocky]

Cheers man! Yeah, my arms got an awesome pump too!

[Zomb131]

looks like a killer workout Rocky, keep it up bro!

[pickle]

for a man who has been advocate of H.I.T you sure know how to keep your body on your toes.

"2 days rest until new splitt"

lolol

Hey whatever works bro. i think ur push pull will work. Be patient tho. Strengthfirst followed by size.

[Rocky]

lol Pickle! Yeah I love my rest period...

Ok - first day back at proper training - felt like I'd had an eternity off!

Push Day -

Warm up on bike.

Smith Squats: 160lb x 10, 240lb x 8, x 10
Calf Raise (leg press): 220lb x 15, 440lb x 9, x 8
Incline Smith BB Press: 90lb x 12, 135lb x 10, 180lb x 8 (2 sets)
Military smith Press: 90lb x 10, 135lb x 10, 145lb x 10
Upright Row: 80lb x 10, 110lb x 8 (2 sets)
Close Grip Smith Bench: 135lb x 10, 180lb x 7, 170lb x 8

Went a bit lighter today to start slow and build up, did all the reps really slowly and no lockout on anything, smooth rep cadence throughout.
Was meant to do weighted dips but in the gym "re-vamp" they got rid of the dip bars!
It looks nice in there and they've got loads of new machinery in - but haven't touched the free weight section. No additions and the dip bars gone. Great! Sooner me and Evo get our gym on track the better!
Still - glad to be back though! Hope this new split works.

[jornT]

I'm only posting here since everything else is down...


What were the reasons to choose this order of excersize, I would
Squats
Incline
Close Grip
Militairy
Upright
Calf Raise

Working from big to little.

Another thing:
@ squats I see: 240x8, 240 x 10 How come? It means your chickend out that 8 rep set!
@ calf raise I see 440x9, 440x8. It means you chickend out that 8 rep set!
When I first did a new routine it said 5x5 squats, I was like how the fuck kan you perform the same weight at the same resp that often and Johhny Bravo said I should shut the fuck up and quite thinking the old pyriamid style, and just do it. The only way to keep your body challenged!

Close grip is a fine alternative for dips.

Good luck with the new split and all!

[Q80_MuscleHed]

nice session man .. but seems like u train each bodypart in one day :)

[Rocky]

Thanks for the feedback fellas!

q80 - yeah it does seem that way - it's all push exercises (maybe not the upright row).

Next session is pull so deadlifts for hams, rows and chins for back and curl for bis- This does seem the more full body workout of the 2. May have to revert to a upper body lower body split if this doesn't yield the desired results. But nothing ventured - nothing gained!

JornT - I undertsna your reasoning for exercise order - however my rationale is to keep muscle groups together and also provide some sort of momentary rest between the bigger compound movements to be able to apply maximum effort.

Squat - legs, calf raise lower leg and provide small breather before
Incline bench - chest
Military - shoulders
Upright row - shoulders and traps and momentary breather before another pushing exercise
Close grip bench.

I agree that close grip is an excellent alternative for tris, but I don't think I am too predisposed to benching for my chest development. I'm not going to stop doing them, becasue they are still a good exercise for the ancillary muscles, but I want to do dips as to be honest as much a chest exercise as triceps! Especially now I am only doing one exericse (admittedly a compound) per bodypart primarily!"

And I think you may be right - I didn't exert enough effort in my first squat set. I'm a pussy.

[MaKaVeLi]

i see you've utilised the ol smith machine in your last workout! don't listen to jorn, he's just full of shit... sometimes i end up doin more on the last set than the previous set with the same weight just becuase in the last set I come out with more than I thought I had in me

[TrueOutlaw]

good work rock i betca glad 2 b back in the gym

[Q80_MuscleHed]

keep up the harcore work :)

[Rocky]

Cheers for the posts fellas!

Maka - have to use the smith machine - the only free weight rack we've got is a decline bench! :( The sooner I get my gym up and running the better!

And True Outlaw - damn it's much better to be back at the gym! :)

Ok - todays PULL session:

SLDL: 180lb x 12, 240lb x 10, 310lb x 10 (2 sets)
Chins: x 10 (2 sets)
BB Bent row (yates grip): 147lb x 10, 220lb x 8 (2 sets)
BB Curl: 66lb x 10, 100lb x 8 (2 sets)

Finished with some wrist curls.

Oretty good session. Dropped the weight back a bit like the push session to build back up to it again. Feels weird doing so few exercises. Will be better when we get back up to max weight. Evo wasn't really into it today, work on his mind and his grip is failing before his muscles are - hence the wrist curls.
As I explained to him. You've got to expect the odd bad session. And considering the amount of progress he's made, I though it would be sooner than this. He's made such huge gains, his grip strength just needs a chance to catch up!