L
le140878
Member
Hi guys first time doing this journal. But thought it would give people a insight into trying something new, or having doubts about certain style of training. Now coming from 6 years of doing p/p/l yeah I got very strong but at a cost of always picking up injury’s always feeling tried and beat up. Now when lockdown started I completely stopped training, was just eating rest day meals, went from 18st down to just under 15st, my coach at this time was scaling down his number of clients due he’s other businesses taking over his time, so I knew I had to make a change. So I started looking around for a coach that was shall we say pretty old school as I always looked back to the old guys, seeing how they trained. One thing I noticed was the longevity they all seemed to have, so I found my perfect coach in that respect. Sorry for the long winded post but just explains a few things.
Current diet
Training day
1- 6 whole eggs, 2 bagel, 100g blueberries
2- 250g beef, 3 large wraps
3- 250 turkey 150g rice
4- pre 2 scoops whey, 130g cor 1 banana, 20g PB, 30g Jam
Train- water / amino’s / pump
5- Post- 250g chicken/ turkey, 130g rice, 3
nutrigrain bar, 100g cereal with oat milk
6- 2 scp whey, 200g oats 20g PB
Rest day
1- 6 whole eggs, 2 bagel, 100g blueberries
2- 250g beef 2 large wraps 15g oil
3- 250 turkey 100g rice, 15g olive oil
4- 250g chicken/ turkey, 100g rice, 15g oil
5- 2 scoops whey, 100g cor 20g pb
6- 4 whole eggs, 130g beef
Weighed
Meat - raw
Carbs- raw
Current training split
Back , rear delts & abs
-neutral grip pull downs
4 sets 12-15 reps
-smith machine OR chest supported bent over tow
4 sets 6-12 reps
-t bar row
4 sets 10-12 reps
-seated single arm machine row
4 sets 8-12 reps
-wide grip pull downs
4 sets 12-15 reps
-reverse pec dec
4 sets 8-12 reps
Abs
-standing rope crunches
5 sets 12-20 reps
CHEST And calves
-incline smith press
6 sets 6-10 reps
-flat hammer strength press
4 sets 8-10 reps
-incline db fly
4 sets 10-12 reps
-dips body weight
3 sets to failure
-cable fly OR pec Dec
3 sets 12-15 reps
LEGS
Try this if you dare!!
With higher volume / pump work, weight won’t matter as much but increasing weight each set within the rep range if possible should be done.
If for example by 2nd set you reach failure then stay at that weight for the rest of the sets.
GOAL IS MUSCULAR FAILURE WITH MAXIMUM PUMP/BLOOD VOLUME AND MAINTAIN THROUGHOUT SESSION
1- standing single ham curls OR seated ham curl machine
4 sets 12-15 reps
2- laying leg curls
4 sets 8-12 reps (triple drop sets on last set)
3- leg press (conventional or hammer strength)
EITHER
Sets of 20 reps.
Starting with one 20 plate a side and add 1-2 plates per set and get to 20 reps. When you fail to get to 20
You’re done. Should be around 4-6 sets maybe even more
—————— OR DO THIS ———————
set 1 - 1 plate (20kg) per side x 10 reps
Set 2- 2 plates a side for 20 reps
Set 3- 3 plates a side for 30 reps
Set 4- 4 plates a for 40 reps
Set 5- 5 plates a side for 50 reps
So a 6th if you can.
REPS MUST BE PUMP STYLE CONTINUOUS, NO LOCK OUT. ON HEAVIER SETS CAN RESR A FEW SECONDS AT THE TOP TO HELP REACH REP TARGET
4- seated leg press pinned machine
Single legged leg presses
4 sets alternate legs no rest rep range between 15-25
5- single legged quad extensions
8 sets one leg at a time back to back 6-10 slow reps each set
6- adductors machine
3 sets 12-15 reps
7- abductors machine
3 sets 12-15 reps
DELTS
Shoulders I never lock out at top or over stretch at the bottom on presses I do a short range of motions and keep constant tension
-Machine shoulder press
5 sets 12-20 reps
-Cable side laterals
5 sets 8-12 reps
-Db side laterals
4 sets 20 reps
-Reverse pec dec
3 sets 20-25 reps
-Bar bell shrugs
6 sets 8-20 reps
ARMS
2 styles , standard and superset . Both work well
Standard arm day
(I also have a superset style)
-close grip smith press
5 sets 6-10 reps
-ez bar cable extension
4 sets 8-12 reps
-over head rope extensions
4 sets 10-15 reps
-single arm cable ext (under or over grip)
4 sets 12-15 reps
-ez bar cable bicep curls
6 sets 8-12 reps
-cable hammer curls
4 sets 10-15 reps
-ez bar 21’s
3 sets
Superset style
This is just an example and it’s quite high volume so please adjust if you need or it can also be done without super setting
-Ez bar triceps ext superset with straight bar cable bicep curls
-4-5 sets 15-20 reps
-Db scull crushers ss with bicep hammer curls
-4 sets 12-15 reps
-Dips machine ss with single preacher curl machine
-4 sets 12-20 reps
-Single cable high bicep curls ss with single cable tri ext
-4 sets 12-15 reps
-Standing Db curls ss with press-ups off rack
-4 sets 12-15 reps
Current diet
Training day
1- 6 whole eggs, 2 bagel, 100g blueberries
2- 250g beef, 3 large wraps
3- 250 turkey 150g rice
4- pre 2 scoops whey, 130g cor 1 banana, 20g PB, 30g Jam
Train- water / amino’s / pump
5- Post- 250g chicken/ turkey, 130g rice, 3
nutrigrain bar, 100g cereal with oat milk
6- 2 scp whey, 200g oats 20g PB
Rest day
1- 6 whole eggs, 2 bagel, 100g blueberries
2- 250g beef 2 large wraps 15g oil
3- 250 turkey 100g rice, 15g olive oil
4- 250g chicken/ turkey, 100g rice, 15g oil
5- 2 scoops whey, 100g cor 20g pb
6- 4 whole eggs, 130g beef
Weighed
Meat - raw
Carbs- raw
Current training split
Back , rear delts & abs
-neutral grip pull downs
4 sets 12-15 reps
-smith machine OR chest supported bent over tow
4 sets 6-12 reps
-t bar row
4 sets 10-12 reps
-seated single arm machine row
4 sets 8-12 reps
-wide grip pull downs
4 sets 12-15 reps
-reverse pec dec
4 sets 8-12 reps
Abs
-standing rope crunches
5 sets 12-20 reps
CHEST And calves
-incline smith press
6 sets 6-10 reps
-flat hammer strength press
4 sets 8-10 reps
-incline db fly
4 sets 10-12 reps
-dips body weight
3 sets to failure
-cable fly OR pec Dec
3 sets 12-15 reps
LEGS
Try this if you dare!!
With higher volume / pump work, weight won’t matter as much but increasing weight each set within the rep range if possible should be done.
If for example by 2nd set you reach failure then stay at that weight for the rest of the sets.
GOAL IS MUSCULAR FAILURE WITH MAXIMUM PUMP/BLOOD VOLUME AND MAINTAIN THROUGHOUT SESSION
1- standing single ham curls OR seated ham curl machine
4 sets 12-15 reps
2- laying leg curls
4 sets 8-12 reps (triple drop sets on last set)
3- leg press (conventional or hammer strength)
EITHER
Sets of 20 reps.
Starting with one 20 plate a side and add 1-2 plates per set and get to 20 reps. When you fail to get to 20
You’re done. Should be around 4-6 sets maybe even more
—————— OR DO THIS ———————
set 1 - 1 plate (20kg) per side x 10 reps
Set 2- 2 plates a side for 20 reps
Set 3- 3 plates a side for 30 reps
Set 4- 4 plates a for 40 reps
Set 5- 5 plates a side for 50 reps
So a 6th if you can.
REPS MUST BE PUMP STYLE CONTINUOUS, NO LOCK OUT. ON HEAVIER SETS CAN RESR A FEW SECONDS AT THE TOP TO HELP REACH REP TARGET
4- seated leg press pinned machine
Single legged leg presses
4 sets alternate legs no rest rep range between 15-25
5- single legged quad extensions
8 sets one leg at a time back to back 6-10 slow reps each set
6- adductors machine
3 sets 12-15 reps
7- abductors machine
3 sets 12-15 reps
DELTS
Shoulders I never lock out at top or over stretch at the bottom on presses I do a short range of motions and keep constant tension
-Machine shoulder press
5 sets 12-20 reps
-Cable side laterals
5 sets 8-12 reps
-Db side laterals
4 sets 20 reps
-Reverse pec dec
3 sets 20-25 reps
-Bar bell shrugs
6 sets 8-20 reps
ARMS
2 styles , standard and superset . Both work well
Standard arm day
(I also have a superset style)
-close grip smith press
5 sets 6-10 reps
-ez bar cable extension
4 sets 8-12 reps
-over head rope extensions
4 sets 10-15 reps
-single arm cable ext (under or over grip)
4 sets 12-15 reps
-ez bar cable bicep curls
6 sets 8-12 reps
-cable hammer curls
4 sets 10-15 reps
-ez bar 21’s
3 sets
Superset style
This is just an example and it’s quite high volume so please adjust if you need or it can also be done without super setting
-Ez bar triceps ext superset with straight bar cable bicep curls
-4-5 sets 15-20 reps
-Db scull crushers ss with bicep hammer curls
-4 sets 12-15 reps
-Dips machine ss with single preacher curl machine
-4 sets 12-20 reps
-Single cable high bicep curls ss with single cable tri ext
-4 sets 12-15 reps
-Standing Db curls ss with press-ups off rack
-4 sets 12-15 reps
