Personal training / advice

May 25, 2013
5,744
2,241
Easy 3 mile recovery run today in 26:47, slower than normal but my legs were sore as fuck from yesterdays leg session and it was very windy today.

I've not been shake off the cold I caught, feel a bit worse today, hopefully I don't get any worse, I hate being sick.
 
Jun 3, 2013
3,103
3,082
Skipped legs last week because of my hip injury, it still doesn't feel great but fuck it. My legs need the most work. Shocking what a week out did to my conditioning, actually had to concentrate so hard to not vomit.

Was annoying because there were these two fit birds that kept making eye contact with me and looking over in my direction. To be honest they were probably looking at someone behind me then looking at me thinking why the fuck does that creep keep staring. Nevertheless I'm taking that as a victory for me there.
 
Reactions: DobyZhee

mandela

CHB Führer
May 16, 2013
22,854
10,194
Scotland
Skipped legs last week because of my hip injury, it still doesn't feel great but fuck it. My legs need the most work. Shocking what a week out did to my conditioning, actually had to concentrate so hard to not vomit.

Was annoying because there were these two fit birds that kept making eye contact with me and looking over in my direction. To be honest they were probably looking at someone behind me then looking at me thinking why the fuck does that creep keep staring. Nevertheless I'm taking that as a victory for me there.
I'd add them to my 'shagged' count, tbh.
 

mandela

CHB Führer
May 16, 2013
22,854
10,194
Scotland
Waiting on some pest control guy coming all fuckin day. Prevention, not infested but it happens a lot here. Meant to be here at 8am, it's now 1130 and just as i decide to get this workout over and done with he arrives. Fuckin typical.
 
Jan 31, 2017
1,172
260
Waiting on some pest control guy coming all fuckin day. Prevention, not infested but it happens a lot here. Meant to be here at 8am, it's now 1130 and just as i decide to get this workout over and done with he arrives. Fuckin typical.
What workout plan are you following these days?
 

mandela

CHB Führer
May 16, 2013
22,854
10,194
Scotland
What workout plan are you following these days?
4 day PHUL, mate. Actually really 'like' it. Didn't realize how much I 'liked' it until i went to an upper/lower program and just wanted to go back to PHUL. Never felt like that about a program before. Typically it looks like below (changes noted) but i try and change up the exercises now and then so I can stay on the program longer.

Day 1
Upper Power
ExerciseSetsReps
Barbell Bench Press3-43-5
Incline Dumbbell Bench Press - barbell3-46-10
Bent Over Row3-43-5
Lat Pull Down - Weighted Chin Ups3-46-10
Overhead Press2-35-8
Barbell Curl2-36-10
Skullcrusher2-36-10
Day 2
Lower Power
ExerciseSetsReps
Squat3-43-5
Deadlift3-43-5
Leg Press - pistol squats3-510-15
Leg Curl - RDLs3-46-10
Calf Exercise46-10
Day 5
Lower Hypertrophy
ExerciseSetsReps
Front Squat3-48-12
Barbell Lunge3-48-12
Leg Extension - BB hips thrusts3-410-15
Leg Curl - RDLs3-410-15
Calf Raise3-48-12
 
May 19, 2013
20,490
2,547
Las Vegas
www.unlv.rivals.com
Skipped legs last week because of my hip injury, it still doesn't feel great but fuck it. My legs need the most work. Shocking what a week out did to my conditioning, actually had to concentrate so hard to not vomit.

Was annoying because there were these two fit birds that kept making eye contact with me and looking over in my direction. To be honest they were probably looking at someone behind me then looking at me thinking why the fuck does that creep keep staring. Nevertheless I'm taking that as a victory for me there.
Go and talk to them...
 
May 25, 2013
5,744
2,241
Bench session today, as it's a new mesocycle of this program, I'm again a bit lost on judging weight to use and crashed and burned on some early sets and so then dropped to a more manageable weight. Not sure if it's because I'm just getting more sick or if this workout just wiped me out but I feel trashed afterwards.

Bench 2x6 @61kg / AMRAP @61kg - 12 reps completed / AMRAP @61kg - 9 reps completed
Paused Bench 4x10 @44kg
Incline Bench 1x13@44kg / 2x15 @34kg superset with DB Shoulder Press 1x8 @13kg / 2x15 @7kg
Lateral Raises 3x20 @2.5kg superset with Lying Rear Delt Flyes 3x20 @5kg
DB Flyes 3x20 @13kg superset with Weighted Dips 3x20 @5kg
 

mandela

CHB Führer
May 16, 2013
22,854
10,194
Scotland
Bench session today, as it's a new mesocycle of this program, I'm again a bit lost on judging weight to use and crashed and burned on some early sets and so then dropped to a more manageable weight. Not sure if it's because I'm just getting more sick or if this workout just wiped me out but I feel trashed afterwards.

Bench 2x6 @61kg / AMRAP @61kg - 12 reps completed / AMRAP @61kg - 9 reps completed
Paused Bench 4x10 @44kg
Incline Bench 1x13@44kg / 2x15 @34kg superset with DB Shoulder Press 1x8 @13kg / 2x15 @7kg
Lateral Raises 3x20 @2.5kg superset with Lying Rear Delt Flyes 3x20 @5kg
DB Flyes 3x20 @13kg superset with Weighted Dips 3x20 @5kg
 
May 25, 2013
5,744
2,241
Tbh half of the words Bomber writes in his post I have no idea of their meaning.
Lol, they are real words honest, I'm not making this shit up.

It's just another word for a block of training. You have microcycles, mesocycles and macrocycles, which all differ in length. Microcycles are the smallest usually a week, mesocylces and longer typically 3-4 weeks and will consist of a number of microcyles and macrocycles are big blocks of training consisting of a number of mesocylces.
 
Jan 31, 2017
1,172
260
4 day PHUL, mate. Actually really 'like' it. Didn't realize how much I 'liked' it until i went to an upper/lower program and just wanted to go back to PHUL. Never felt like that about a program before. Typically it looks like below (changes noted) but i try and change up the exercises now and then so I can stay on the program longer.

Day 1
Upper Power
ExerciseSetsReps
Barbell Bench Press3-43-5
Incline Dumbbell Bench Press - barbell3-46-10
Bent Over Row3-43-5
Lat Pull Down - Weighted Chin Ups3-46-10
Overhead Press2-35-8
Barbell Curl2-36-10
Skullcrusher2-36-10
Day 2
Lower Power
ExerciseSetsReps
Squat3-43-5
Deadlift3-43-5
Leg Press - pistol squats3-510-15
Leg Curl - RDLs3-46-10
Calf Exercise46-10
Day 5
Lower Hypertrophy
ExerciseSetsReps
Front Squat3-48-12
Barbell Lunge3-48-12
Leg Extension - BB hips thrusts3-410-15
Leg Curl - RDLs3-410-15
Calf Raise3-48-12
Looks a good workout but that must take ages.
 
Jun 3, 2013
3,103
3,082
4 day PHUL, mate. Actually really 'like' it. Didn't realize how much I 'liked' it until i went to an upper/lower program and just wanted to go back to PHUL. Never felt like that about a program before. Typically it looks like below (changes noted) but i try and change up the exercises now and then so I can stay on the program longer.

Day 1
Upper Power
ExerciseSetsReps
Barbell Bench Press3-43-5
Incline Dumbbell Bench Press - barbell3-46-10
Bent Over Row3-43-5
Lat Pull Down - Weighted Chin Ups3-46-10
Overhead Press2-35-8
Barbell Curl2-36-10
Skullcrusher2-36-10

Day 2
Lower Power
ExerciseSetsReps
Squat3-43-5
Deadlift3-43-5
Leg Press - pistol squats3-510-15
Leg Curl - RDLs3-46-10
Calf Exercise46-10


Day 5
Lower Hypertrophy
ExerciseSetsReps
Front Squat3-48-12
Barbell Lunge3-48-12
Leg Extension - BB hips thrusts3-410-15
Leg Curl - RDLs3-410-15
Calf Raise3-48-12
That looks like a decent wee programme actually. It's quite similar to what I'm doing now, but I have strength and hypertrophy exercises in the same workouts (first 2 strength, second 2 hypertrophy the usually a few accessories). Dunno if that's optimal or what, but I found doing a whole session of strength training just wasn't enjoyable for me.
 

mandela

CHB Führer
May 16, 2013
22,854
10,194
Scotland
That looks like a decent wee programme actually. It's quite similar to what I'm doing now, but I have strength and hypertrophy exercises in the same workouts (first 2 strength, second 2 hypertrophy the usually a few accessories). Dunno if that's optimal or what, but I found doing a whole session of strength training just wasn't enjoyable for me.
I actually do the same sometimes, mate.

I find after the upper strength day I don't feel taxed enough so will go higher reps on a couple of exercises then vice versa on the actual hypertrophy day. Sometimes I'll just stick to it as is though. I never deviate very far from it, just a wee bit here and there.

Also do some super setting on the hypertrophy days just to shave a little time off and keep the heart rate up.
 
Jun 3, 2013
3,103
3,082
I actually do the same sometimes, mate.

I find after the upper strength day I don't feel taxed enough so will go higher reps on a couple of exercises then vice versa on the actual hypertrophy day. Sometimes I'll just stick to it as is though. I never deviate very far from it, just a wee bit here and there.

Also do some super setting on the hypertrophy days just to shave a little time off and keep the heart rate up.
Is there any science behind supersetting? I could Google but surely someone in here can explain it to me in a dumbed down manner.

I also add is supersets at the end to shave off time, usually for side and rear delts, but also for my arms and abs sometimes too. Obviously the weight goes does dramatically when supersetting, so I wonder if there's any difference between doing that or doing it conventially in terms of gains.
 
Jun 7, 2012
5,331
468
That lower power day looks brutal, I'm not sure I'd fancy deadlifting after squats, squats and deads massively take it out of me, I'd feel like death if I did them back to back. Recovery must be pretty hard I'd imagine. My current split looks something like

Push - chest/quads/shoulders
Pull - back/hammies
Rest or arms
Push - shoulders/quads/chest
Pull - hammies back
Rest

Struggling with taking the rest days to be honest. I get bored on a night time and enjoy going so it's hard to stay away.
 

mandela

CHB Führer
May 16, 2013
22,854
10,194
Scotland
Is there any science behind supersetting? I could Google but surely someone in here can explain it to me in a dumbed down manner.

I also add is supersets at the end to shave off time, usually for side and rear delts, but also for my arms and abs sometimes too. Obviously the weight goes does dramatically when supersetting, so I wonder if there's any difference between doing that or doing it conventially in terms of gains.
I don't super set for any scientific reason, purely to save time.

It's probably sub optimal for hypertrophy and strength though as you're more fatigued but I don't care enough about the difference, tbh.