DHumphreys
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Hello folks, I've recently just changed my whole take on my training and diet, and thought Id share it with you all. I aim to post daily logs, and keep you all updated. Thanks for reading.
Hope you manage to read through it without getting bored, I know its a lot to take in, but Id greatly appreciate feedback and tips.
Pictures will be added also when I manage (Hopefully before weekend).
Training
I will be basically following Neil ‘Yoda’ Hills principles in a 3 week plan, whilst putting my own personal twist to it.
This is my original plan, which is subject to change and I will amend accordingly. I will be mixing it up a bit, changing session order, grouping muscles etc…
It will be a 3 week plan, with week one focusing on shifting the greatest LOAD possible.
By load I don’t mean just weight, this means I won’t just be loading up the plates and throwing them about with little form and using momentum. I will be putting greater emphasis in controlled slow repetitions, with the correct ROM (No 4 inch Bicep curling!) and with no sacrifice of form therefore I will be putting my muscles under greater stress. My training partner will ensure I put my all into it, making every last rep count ensuring I can go to failure, safely.
So week one is very basic. Generally 3 or 4 compound exercises, 3 working sets, 6-8 reps. (These 3 exercises will be getting mixed up throughout, so when week one comes around next time they might not be identical to the ones I started with).
Week two see’s the introduction of isolation exercises, whilst also bumping the number of reps up to between 8 and 12.
Week three is a little different, and focuses on ‘Total Annihilation’, as Neil puts it. This incorporates everything from giant sets, to tri-sets, to multiple stage drop set and rest pause sets. Note: This is not for the feint hearted!
(Although I’m referring to these as ‘weeks’, this is just the period it takes to cover all body parts whilst ensuring optimum recovery. So, week one could complete after 5-6 days, therefore week two would technically start on the 6 or 7th day of the first week. If you misunderstood that, don’t hesitate to ask and I’ll elaborate on this further.
Going into the weeks further then; First of all, I’ll list all the compound and isolation movements I will be including in my plan for each body part, which will help structure my plan.
For compound I will list the primary muscles used. (As, compound chest movements hit the deltoids and/or triceps - with triceps also being involved in compound shoulder movements too. Compound back movements mainly hit biceps with pullovers and deadlifting being the exception as these hit multiple muscle groups. Compound leg movements can hit all parts of the upper leg – glutes, hams and quads).
I constructed a table of exercises, but it wont allow me to post a picture untill I reach 50 posts. So I will update when available.
Hope you manage to read through it without getting bored, I know its a lot to take in, but Id greatly appreciate feedback and tips.
Pictures will be added also when I manage (Hopefully before weekend).
Training
I will be basically following Neil ‘Yoda’ Hills principles in a 3 week plan, whilst putting my own personal twist to it.
This is my original plan, which is subject to change and I will amend accordingly. I will be mixing it up a bit, changing session order, grouping muscles etc…
It will be a 3 week plan, with week one focusing on shifting the greatest LOAD possible.
By load I don’t mean just weight, this means I won’t just be loading up the plates and throwing them about with little form and using momentum. I will be putting greater emphasis in controlled slow repetitions, with the correct ROM (No 4 inch Bicep curling!) and with no sacrifice of form therefore I will be putting my muscles under greater stress. My training partner will ensure I put my all into it, making every last rep count ensuring I can go to failure, safely.
So week one is very basic. Generally 3 or 4 compound exercises, 3 working sets, 6-8 reps. (These 3 exercises will be getting mixed up throughout, so when week one comes around next time they might not be identical to the ones I started with).
Week two see’s the introduction of isolation exercises, whilst also bumping the number of reps up to between 8 and 12.
Week three is a little different, and focuses on ‘Total Annihilation’, as Neil puts it. This incorporates everything from giant sets, to tri-sets, to multiple stage drop set and rest pause sets. Note: This is not for the feint hearted!
(Although I’m referring to these as ‘weeks’, this is just the period it takes to cover all body parts whilst ensuring optimum recovery. So, week one could complete after 5-6 days, therefore week two would technically start on the 6 or 7th day of the first week. If you misunderstood that, don’t hesitate to ask and I’ll elaborate on this further.
Going into the weeks further then; First of all, I’ll list all the compound and isolation movements I will be including in my plan for each body part, which will help structure my plan.
For compound I will list the primary muscles used. (As, compound chest movements hit the deltoids and/or triceps - with triceps also being involved in compound shoulder movements too. Compound back movements mainly hit biceps with pullovers and deadlifting being the exception as these hit multiple muscle groups. Compound leg movements can hit all parts of the upper leg – glutes, hams and quads).
I constructed a table of exercises, but it wont allow me to post a picture untill I reach 50 posts. So I will update when available.
My plan will look something like the following (Some amendments may be done first);
Week 1 - Day 1 – Back and Biceps
Deadlift 2 x Warm up (WU) + 3 Working sets of 6-8 Repetitions
Wide Grip Chins 1 WU non-weighted + 3 Weighted sets of 6-8 Repetitions
T-Bar rows 1 x WU + 3 Working sets of 6-8 Repetitions
Reverse Grip Bent Over Barbell Rows - 3 Working sets of 6-8 Repetitions
Day 2 – Shoulders and Traps
Clean and Press 1 x WU + 3 Working sets of 6-8 Repetitions
Seated Military - 3 Working sets of 6-8 Repetitions
Arnold Press - 2 Working sets of 6-8 Repetitions
Up-right Rows 1 x WU + 3 Working sets of 6-8 Repetitions
Day 3 – Rest
Day 4 – Legs (Quads, Hams and Glutes)
Rear Squats 2 x WU + 3 Working sets of 6-8 Repetitions
Hack Squats - 3 Working sets of 6-8 Repetitions
Lunges - 2 Working sets of 6-8 Repetitions
Staggered Leg Press 2 x WU + 3 Working sets of 6-8 Repetitions
Day 5 – Rest
Day 6 – Chest and Triceps
Flat Dumbell Press 2 x WU + 3 Working sets of 6-8 Repetitions
Incline Barbell Press - 3 Working sets of 6-8 Repetitions
Dips 2 x WU + 3 Working sets of 6-8 Repetitions
Week 2 - Day 1 – Back and Biceps
Deadlift 2 x Warm up (WU) + 3 Working sets of 8-12 Repetitions
Wide Grip Chins 1 WU non-weighted + 3 Weighted sets of 8-12 Repetitions
T-Bar rows 1 x WU + 3 Working sets of 8-12 Repetitions
Barbell Curl 1 x WU + 3 Working sets of 8-12 Repetitions
Seated Incline Curl with twist at bottom - 2-3 Working sets of 8-12 Repetitions
Day 2 – Shoulders and Traps
Clean and Press 1 x WU + 3 Working sets of 8-12 Repetitions
Seated Military - 3 Working sets of 8-12 Repetitions
Up-right Rows 1 x WU + 3 Working sets of 8-12 Repetitions
Side Lateral Raises 1 x WU + 3 Working sets of 8-12 Repetitions
Bent Over Rear Delt Flyes - 3 Working sets of 8-12 Repetitions
Day 3 – Rest
Day 4 – Legs (Quads, Hams and Glutes)
Leg Extensions 2 x WU + 3 Working sets of 8-12 Repetitions
Rear Squats 2 x WU + 3 Working sets of 8-12 Repetitions
Hack Squats - 3 Working sets of 8-12 Repetitions
Seated Leg Curls 1 x WU + 3 Working sets of 8-12 Repetitions
Glute Bridge Raises - 3 Working sets of 8-12 Repetitions
Day 5 – Rest
Day 6 – Chest and Triceps
Flat Dumbell Press 2 x WU + 3 Working sets of 8-12 Repetitions
Incline DB Flyes 1 x WU + 3 Working sets of 8-12 Repetitions
Dips 2 x WU + 3 Working sets of 8-12 Repetitions
Skull-Crushers 1 x WU + 3 Working sets of 8-12 Repetitions
Single Arm Cable Extension - 3 Working sets of 8-12 Repetitions
Week 3 – TOTAL ANNIHILATION!
Day 1 – Back and Biceps
Wide Grip Chins 2 sets to Failure
Incline DB Row 2 sets 15-20 Reps
Straight arm pull down 1 set 20 Reps
Standing DB Curls 2 sets 14-18 Reps
Preacher Curls 2 sets 14-18 Reps
Narrow Grip EZ Bar Curls 1 set of 20 reps
Day 2 – Shoulders and Traps
Seated DB Press – Lat Raise – Bent Over Raise TRI-SET 3 Sets of 8 x 8 x 8
Upright Row SS with Front Raises 3 sets of 10 x 10
Shrugs (To the rear) 2 sets to failure
Day 3 – Rest
Day 4 – Legs (Quads, Hams and Glutes)
Leg Extensions 2 sets of 3 Stage Drop-set + Partial Reps 10 x 10 x 10 x 10
Leg Press 2 sets of 40 Reps
Hack Squats 3 Working sets of 20 Repetitions
Seated Leg Curls 2 sets of 20 Reps
Day 5 – Rest
Day 6 – Chest and Triceps
Barbell Press 1 set of 40 Reps - Rest Pause (RP) Method
Incline DB Press SS with Incline DB Flyes 2 sets of 12 x 12
Weighted Dips 1 set to failure (RP to get as many reps out as possible)
Skull-Crushers 2 sets of 20
Cable Rope Pushdowns 2 sets of 20
Abs, Forearms and Calves will be done twice a week. This will be documented throughout the log.
This was quickly drawn up, so there will most probably be changes to it, to which I’ll try my best to edit it and keep it up to date.
Week 1 - Day 1 – Back and Biceps
Deadlift 2 x Warm up (WU) + 3 Working sets of 6-8 Repetitions
Wide Grip Chins 1 WU non-weighted + 3 Weighted sets of 6-8 Repetitions
T-Bar rows 1 x WU + 3 Working sets of 6-8 Repetitions
Reverse Grip Bent Over Barbell Rows - 3 Working sets of 6-8 Repetitions
Day 2 – Shoulders and Traps
Clean and Press 1 x WU + 3 Working sets of 6-8 Repetitions
Seated Military - 3 Working sets of 6-8 Repetitions
Arnold Press - 2 Working sets of 6-8 Repetitions
Up-right Rows 1 x WU + 3 Working sets of 6-8 Repetitions
Day 3 – Rest
Day 4 – Legs (Quads, Hams and Glutes)
Rear Squats 2 x WU + 3 Working sets of 6-8 Repetitions
Hack Squats - 3 Working sets of 6-8 Repetitions
Lunges - 2 Working sets of 6-8 Repetitions
Staggered Leg Press 2 x WU + 3 Working sets of 6-8 Repetitions
Day 5 – Rest
Day 6 – Chest and Triceps
Flat Dumbell Press 2 x WU + 3 Working sets of 6-8 Repetitions
Incline Barbell Press - 3 Working sets of 6-8 Repetitions
Dips 2 x WU + 3 Working sets of 6-8 Repetitions
Week 2 - Day 1 – Back and Biceps
Deadlift 2 x Warm up (WU) + 3 Working sets of 8-12 Repetitions
Wide Grip Chins 1 WU non-weighted + 3 Weighted sets of 8-12 Repetitions
T-Bar rows 1 x WU + 3 Working sets of 8-12 Repetitions
Barbell Curl 1 x WU + 3 Working sets of 8-12 Repetitions
Seated Incline Curl with twist at bottom - 2-3 Working sets of 8-12 Repetitions
Day 2 – Shoulders and Traps
Clean and Press 1 x WU + 3 Working sets of 8-12 Repetitions
Seated Military - 3 Working sets of 8-12 Repetitions
Up-right Rows 1 x WU + 3 Working sets of 8-12 Repetitions
Side Lateral Raises 1 x WU + 3 Working sets of 8-12 Repetitions
Bent Over Rear Delt Flyes - 3 Working sets of 8-12 Repetitions
Day 3 – Rest
Day 4 – Legs (Quads, Hams and Glutes)
Leg Extensions 2 x WU + 3 Working sets of 8-12 Repetitions
Rear Squats 2 x WU + 3 Working sets of 8-12 Repetitions
Hack Squats - 3 Working sets of 8-12 Repetitions
Seated Leg Curls 1 x WU + 3 Working sets of 8-12 Repetitions
Glute Bridge Raises - 3 Working sets of 8-12 Repetitions
Day 5 – Rest
Day 6 – Chest and Triceps
Flat Dumbell Press 2 x WU + 3 Working sets of 8-12 Repetitions
Incline DB Flyes 1 x WU + 3 Working sets of 8-12 Repetitions
Dips 2 x WU + 3 Working sets of 8-12 Repetitions
Skull-Crushers 1 x WU + 3 Working sets of 8-12 Repetitions
Single Arm Cable Extension - 3 Working sets of 8-12 Repetitions
Week 3 – TOTAL ANNIHILATION!
Day 1 – Back and Biceps
Wide Grip Chins 2 sets to Failure
Incline DB Row 2 sets 15-20 Reps
Straight arm pull down 1 set 20 Reps
Standing DB Curls 2 sets 14-18 Reps
Preacher Curls 2 sets 14-18 Reps
Narrow Grip EZ Bar Curls 1 set of 20 reps
Day 2 – Shoulders and Traps
Seated DB Press – Lat Raise – Bent Over Raise TRI-SET 3 Sets of 8 x 8 x 8
Upright Row SS with Front Raises 3 sets of 10 x 10
Shrugs (To the rear) 2 sets to failure
Day 3 – Rest
Day 4 – Legs (Quads, Hams and Glutes)
Leg Extensions 2 sets of 3 Stage Drop-set + Partial Reps 10 x 10 x 10 x 10
Leg Press 2 sets of 40 Reps
Hack Squats 3 Working sets of 20 Repetitions
Seated Leg Curls 2 sets of 20 Reps
Day 5 – Rest
Day 6 – Chest and Triceps
Barbell Press 1 set of 40 Reps - Rest Pause (RP) Method
Incline DB Press SS with Incline DB Flyes 2 sets of 12 x 12
Weighted Dips 1 set to failure (RP to get as many reps out as possible)
Skull-Crushers 2 sets of 20
Cable Rope Pushdowns 2 sets of 20
Abs, Forearms and Calves will be done twice a week. This will be documented throughout the log.
This was quickly drawn up, so there will most probably be changes to it, to which I’ll try my best to edit it and keep it up to date.