Slow and steady son... slow and steady..Good work fella, constant progression on the 15s
Shouldn't you be bench pressing a car somewhere or something??
Chong's "don't care Squat about Deadlift's" Warrior Blog
- Thread starter Chong Warrior
- Start date
Shouldn't you be bench pressing a car somewhere or something??
Do it
Hypertrophy Specific Training
- Day 5
Squats [60 sec] = Good
15x65 - Front Squat [+5kg]
15x85 - Back Squat [+5kg]
Incline DB Press [90 sec] = Good
15x32.5's - [+5kg]
15x32.5's - [+5kg]
Gironda Dips = Good
15xbw (5kg) - [+2.5kg]
Pulldowns [60 sec] = Lean back and pull to sternum for full lat contraction and squeeze. Injury still holding up well.
15x57.5 - Wide-grip pronated [+7.5kg]
15x65 - Close-Grip supinated [+7.5kg]
BB Bent Over Row [-- sec] = Pause at top of every rep, squeeze lats.
15x55 - Close-Grip supinated [+5kg]
RDL
15x80 - [+5kg]
Military Press [90 sec] = No lockout, no pause, constant tension in delts
15x42.5 - [+2.5kg]
15x42.5 - [+2.5kg]
EZ-Bar Incline French Press [60 sec] = Upper arms just slightly past vertical for an extra stretch in the long head. Good
15x30 - [+2.5kg]
15x30 - [+2.5kg]
EZ-Bar Curl [60 sec] = Fast, explosive curls, squeeze and lower slowly, no lockout for constant tension
15x35 - [+2.5kg]
15x35 - [+2.5kg]
Renegade Rows [60 sec] = These are down as part of warm down
20x12.5's - [+2.5kg]
16x12.5's - [+2.5kg]
Total Workout Time = 55 mins
Hypertrophy Specific Training
- Day 7
Squats [60 sec] = Good
15x70 - Front Squat [+5kg]
15x90 - Back Squat [+5kg]
Incline DB Press [90 sec] = Good
15x35's - [+5kg]
15x35's - [+5kg]
Gironda Dips = Good
15xbw (7.5kg) - [+2.5kg]
Pulldowns [60 sec] = Lean back and pull to sternum for full lat contraction and squeeze. Injury still holding up well.
15x62.5 - Wide-grip pronated [+5kg]
15x70 - Close-Grip supinated [+5kg]
BB Bent Over Row [-- sec] = Pause at top of every rep, squeeze lats.
15x60 - Close-Grip supinated [+5kg]
RDL
15x85 - [+5kg]
Military Press [90 sec] = No lockout, no pause, constant tension in delts
15x45 - [+2.5kg]
15x45 - [+2.5kg]
EZ-Bar Incline French Press [60 sec] = Forgot to add the little 1.25kg plates for first set
15x30 -
15x32.5 - [+2.5kg]
EZ-Bar Curl [60 sec] = Not enough rest to hit 15 reps for a 2nd set
15x37.5 - [+2.5kg]
10(+3)x37.5 - [+2.5kg]
Renegade Rows [60 sec] = Out of time
20x15's - [+2.5kg]
Total Workout Time = 50 mins
Only got to the gym at 9pm, by the time I'd warmed up it was 10 past so had exactly 50 mins to get the whole workout done.
Good focus throughout, very good workout. Though the low carbs were biting a little with the short rest times.
Caporegime
50 mins. What is this, cardio?! lol
Less time yet still adding weight, good work
Less time yet still adding weight, good work
I feel like I've got the weights pretty much spot on, might not hit 15 on some of them but it's fine hitting 12 rep max's in week 2, just hurts more
Can't wait to see the results of this HST run along with the CBL diet, I've leaned up quite a bit already
Can't wait to see the results of this HST run along with the CBL diet, I've leaned up quite a bit already
Caporegime
Yeah, will be interesting to see the 2 combined.
Oh, I suggested pressing a car earlier, on our deadlift frame in the unit. Apparently it would be too heavy...... for now
Oh, I suggested pressing a car earlier, on our deadlift frame in the unit. Apparently it would be too heavy...... for now
HST and CBL seem made for each other and on paper at least it looks like perfect synergy. Haven't had enough time to report if it really is that good, got struck down with an awful virus exactly 1 day after I finished the 10 day zero carb start, gutted
LOL Nutter!Oh, I suggested pressing a car earlier, on our deadlift frame in the unit. Apparently it would be too heavy...... for now
Hypertrophy Specific Training
- Day 9
Squats [60 sec] = Not nice at 8am in the morning!
15x75 - Front Squat [+5kg]
15x95 - Back Squat [+5kg]
Incline DB Press [90 sec] = Good
15x37.5's - [+5kg]
13x37.5's - [+5kg]
Gironda Dips = Good
15xbw (10kg) - [+2.5kg]
Pulldowns [60 sec] = Lean back and pull to sternum for full lat contraction and squeeze. Injury still holding up well.
15x65 - Wide-grip pronated [+5kg]
15x72.5 - Close-Grip supinated [+5kg]
BB Bent Over Row [-- sec] = Pause at top of every rep, squeeze lats.
15x65 - Close-Grip supinated [+5kg]
RDL
15x90 - [+5kg]
Military Press [90 sec] = No time
EZ-Bar Incline French Press [60 sec] = No time
EZ-Bar Curl [60 sec] = No time
Renegade Rows [60 sec] = Out of time
Total Workout Time = 35 mins
Weird one today. I'm on leave but wanted to provide a buffet lunch for the office as one of them is leaving today, it's anothers birthday and they all did really well last month so wanted to say thankyou. But I'm CBL so to enable me to eat the buffet meant I had to to train this morning, which I HATE! Squats just woke up? Yuk!
Got the timing wrong and had to leave the gym early otherwise I'd have missed the lunchtime window. So I might go back this afternoon and finish the rest off... I feel sleepy now after all those carbs though lol
Yeah.... life..... just get's in my ****ing way sometimes!!
Hypertrophy Specific Training
- Day 9
Squats [60 sec] = Not nice at 8am in the morning!
15x75 - Front Squat [+5kg]
15x95 - Back Squat [+5kg]
Incline DB Press [90 sec] = Good
15x37.5's - [+5kg]
13x37.5's - [+5kg]
Gironda Dips = Good
15xbw (10kg) - [+2.5kg]
Pulldowns [60 sec] = Lean back and pull to sternum for full lat contraction and squeeze. Injury still holding up well.
15x65 - Wide-grip pronated [+5kg]
15x72.5 - Close-Grip supinated [+5kg]
BB Bent Over Row [-- sec] = Pause at top of every rep, squeeze lats.
15x65 - Close-Grip supinated [+5kg]
RDL
15x90 - [+5kg]
Military Press [90 sec] = No lockout, no pause, constant tension in delts
15x47.5 - [+2.5kg]
15x47.5 - [+2.5kg]
EZ-Bar Incline French Press [60 sec] = Excellent focus on triceps
15x35 - [+5kg]
15x35 - [+2.5kg]
EZ-Bar Curl [60 sec] = Not enough rest to hit 15 reps for a 2nd set
15x40 - [+2.5kg]
10(+3)x40 - [+2.5kg]
Renegade Rows [60 sec] = Out of time
20x17.5's - [+2.5kg]
20x17.5's - [+2.5kg]
Total Workout Time = xx mins
I managed to get back to the gym and finish off the session, so it finshed like this. The Military and arm work was so much easier... shows how much fatigue the earlier work saps strength! Last workout of the 15's tomorrow.
Just done a few quick measurements cold.
Height = 6' 1"
Weight = 215lbs
Neck = 16.5"
Chest = 44.5" - 48.5" expanded
Waist = 36.5"
Arms = 16.5"
Thigh = 25.5"
Calf = 17"
Thought waist would be lower than that as I'm looking fairly lean from the front but I carry most of the fat on lower back. I reckon I'll have 17" guns again by the summer, chest around the same but less bodyfat. Pics up soon!
Height = 6' 1"
Weight = 215lbs
Neck = 16.5"
Chest = 44.5" - 48.5" expanded
Waist = 36.5"
Arms = 16.5"
Thigh = 25.5"
Calf = 17"
Thought waist would be lower than that as I'm looking fairly lean from the front but I carry most of the fat on lower back. I reckon I'll have 17" guns again by the summer, chest around the same but less bodyfat. Pics up soon!
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its all about the guns for the summer
Love handles and back fat must be a thing of age..i got that problem too now else I would be pretty lean.
Hypertrophy Specific Training
- Day 11
Squats [60 sec] = Had more in the tank for both sets, could have done at least another 5kg, maybe 10kg
15x80 - Front Squat [+5kg]
15x100 - Back Squat [+5kg]
Incline DB Press [90 sec] = First set was fairly easy, but 2nd set was a struggle all the way!
15x40's - [+5kg]
13(+2)x40's - [+5kg]
Pulldowns [60 sec] = Great focus on lats, much better than the last cycle
15x70 - Wide-grip pronated [+5kg]
15x80 - Close-Grip supinated [+7.5kg]
Gironda Dips = Good
15(+2)xbw (12.5kg) - [+2.5kg]
BB Bent Over Row [-- sec] = Pause at top of every rep, squeeze lats.
15x70 - Close-Grip supinated [+5kg]
RDL
15x95 - [+5kg]
Military Press [90 sec] = First set felt easy but 2nd set delts quickly filled with lactic acid.
15x50 - [+2.5kg]
11(+2)x50 - [+2.5kg]
EZ-Bar Incline French Press [60 sec] = Good
15x37.5 - [+2.5kg]
13x37.5 - [+2.5kg]
EZ-Bar Curl [60 sec] = Just made it to 15 for strict reps, didn't need a 2nd set!
15x42.5 - [+2.5kg]
Renegade Rows [60 sec] = Out of time, gym closing and I was knackered anyway
Total Workout Time = 55 mins
Yet again in a race against the clock as gym closed at 8pm. Also last workout I split into an AM and PM session so it was going to be a real challenge on stamina and strength to beat it. Good session
Hypertrophy Specific Training
- Day 13
Workout 1 of 6 - 10 reps
- Day 14
Squats [60 sec] = Didn't go up on the fronts as I don't fancy trying 10 reps of 110kg on day 6!
10x80 - Front Squat
10x105 - Back Squat [+5kg]
Incline DB Press [90 sec] = Good
10x40's -
10x40's -
Pulldowns [60 sec] = Great focus on lats.
10x70 - Wide-grip pronated
Pull-Ups [60 sec] = Great focus on lats.
10xbw - Hammer-Grip [*new*]
Gironda Dips = Good
10xbw (15kg) - [+2.5kg]
BB Bent Over Row [-- sec] = Pause at top of every rep, squeeze lats.
10x70 - Close-Grip supinated
RDL
10x95 - [+5kg]
Military Press [90 sec] = Good
10x52.5 - [+2.5kg]
10x52.5 - [+2.5kg]
EZ-Bar Incline French Press [60 sec] = Good
10x40 - [+2.5kg]
10x40 - [+2.5kg]
Curls [60 sec] = Introduced two curls to hit both heads of the bicep
10x45 - EZ-Bar [+2.5kg]
10x55 - Cable Curl [*new*]
Total Workout Time = 55 mins
A few exercises I kept the weight the same and didn't increase otherwise I wouldn't be able to keep improving week by week for the 6 workouts of 10's. The DB Incline's only go upto 50's so I'm limited there.
Started Yoga on Monday and Wednesday evenings, something I've been meaning to do for years. My god it's humbling!
Hypertrophy Specific Training
- Day 15
Workout 2 of 6 - 10 reps
- Day 16
Squats [60 sec] = Didn't go up on the fronts as I don't fancy trying 10 reps of 110kg on day 6!
10x85 - Front Squat [+5kg]
10x110 - Back Squat [+5kg]
Incline DB Press [90 sec] = Good
10x42.5's - [+5kg]
10x42.5's - [+5kg]
Pulldowns [60 sec] = Great focus on lats.
10x72.5 - Wide-grip pronated [+2.5kg]
Pull-Ups [60 sec] = Great focus on lats.
10x(+2.5kg) - Hammer-Grip [+2.5kg]
Gironda Dips = Good
10xbw (17.5kg) - [+2.5kg]
BB Bent Over Row [-- sec] = Pause at top of every rep, squeeze lats.
10x75 - Close-Grip supinated [+5kg]
RDL
10x100 - [+5kg]
Military Press [90 sec] = Good
10x55 - [+2.5kg]
10x55 - [+2.5kg]
EZ-Bar Incline French Press [60 sec] = Good
10x42.5 - [+2.5kg]
10x42.5 - [+2.5kg]
Curls [60 sec] = Introduced two curls to hit both heads of the bicep
10x47.5 - EZ-Bar [+2.5kg]
10x60 - Cable Curl [+5kg]
Total Workout Time = 55 mins
Hypertrophy Specific Training
Workout 3 of 6 - 10 reps
- Day 19
Squats [60 sec] = Good
10x90 - Front Squat [+5kg]
10x115 - Back Squat [+5kg]
Incline DB Press [90 sec] = Getting tough now!
10x45's - [+5kg]
10x45's - [+5kg]
Pull-Ups [-- sec] = Great focus on lats.
10x(+5kg) - Hammer-Grip [+2.5kg]
Pulldowns [-- sec] = Tough
10x75 - Wide-grip pronated [+2.5kg]
Gironda Dips = Easy! Used dipping belt, so much easier than trying to grip DB between sweaty legs!!
11xbw (20kg) - [+2.5kg]
BB Bent Over Row [-- sec] = Pause at top of every rep, squeeze lats.
10x80 - Close-Grip supinated [+5kg]
RDL - Ok
10x105 - [+5kg]
Military Press [90 sec] = 2nd set was tough
10x57.5 - [+2.5kg]
10x57.5 - [+2.5kg]
EZ-Bar Incline French Press [60 sec] = Hard!
10x45 - [+2.5kg]
10x45 - [+2.5kg]
Curls [60 sec] = EZ Curls very tough!!
10x50 - EZ-Bar [+2.5kg]
10x65 - Cable Curl [+5kg]
Total Workout Time = 55 mins
Beastly workout
Incredibly tough! I think I'm contender for least flexible male ever to attempt yoga. I was stood on a mat in a room with about 15-20 females and just me, dripping in sweat and a puddle, nobody else even breaking sweat.... horrible LOL
Hypertrophy Specific Training
Workout 3 of 6 - 10 reps - [REPEAT - 7 day break due to illness]
- Day 19
Squats [60 sec] = Easier than expected
10x90 - Front Squat [+5kg]
10x115 - Back Squat [+5kg]
Incline DB Press [90 sec] = Good
10x45's - [+5kg]
10x45's - [+5kg]
Pull-Ups [-- sec] = Tough!
10x(+5kg) - Hammer-Grip [+2.5kg]
Pulldowns [-- sec] = Tough
10x75 - Wide-grip pronated [+2.5kg]
Gironda Dips = Quite easy
11xbw (20kg) - [+2.5kg]
BB Bent Over Row [-- sec] = Pause at top of every rep, squeeze lats.
10x80 - Close-Grip supinated [+5kg]
RDL - Ok
10x105 - [+5kg]
Military Press [90 sec] = 2nd set was tough
10x57.5 - [+2.5kg]
10x57.5 - [+2.5kg]
EZ-Bar Incline French Press [60 sec] = Expected to make some losses, triceps were always going to be prime candidate. The extra warmups fatigued them good!
10x40 - [+2.5kg]
9x45 - [+2.5kg]
Curls [60 sec] = EZ Curls very tough!!
10x50 - EZ-Bar [+2.5kg]
10x65 - Cable Curl [+5kg]
Total Workout Time = 70 mins
Got struck down by a bug that had me in bed 48 hours, couldn't eat and had the runs. Got over that and seem to have picked up another and this time I was throwing up for 24 hours.... which did my strength and recovery the power of good
Just about recovered Saturday, gave it another day and although I was going to start the 10's again from workout 1, I was feeling surprisingly strong as decided to just repeat the last workout and go from there. It was tougher than last time but that's to be expected. I took my time a lot more and did nealry 30 mins warmup and added a lot of warm up sets, so the workout took an additional 15-20 mins.
This bodybuilding malarky is such a mental battle sometimes, I seriosuly felt like I'd just wasted away during last week. Ate hardly anything and what little I did was garbage lol!
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