PHAT journey continues with an AI Piñata (more products than u can shake a stick at)

[A_I_Sports_Nutrition]

great work G. You should hang your Photo from last year and do a side by side. Great work my friend!!

I agree.

 

[gwls]

John - reps so high, well I guess you're right BUT I had been doing my workouts in the 8 - 12 range for some time (may through august) and seeing good strength gains and SOME (not much) muscle growth, but I had figured this was more down to the amount of fat covering the body rather than the fact that muscle wasn't growing. Then I got injured, I think I was chasing the weight, and ended up with a lower back, rib and shoulder injury within a period of a few weeks, so when starting this six week routine, which is overall focused on shoulders, I decided to try a high volume vs. low weight cycle.

My thinking at the time was I could minimize the weight impact on my shoulder whilst absolutely pushing the muscles to fatigue on each and every set, something which had definitely been the case (believe me I am mentally at the point of failure around the 26/19/15/11/7 reps almost without exception)

I also felt from what I had read (and yes could be complete rubbish) that extreme cycling of rep ranges for a period of up to 2 months max, could in fact have longer term benefits in terms of hypertrophy once you return to normal rep ranges. Obviously at the rep range I am at, the first three sets are more aerobic than anaerobic in nature and probably would promote endurance more than anything else, but equally they should increase HR, raise the metabolism and promote fat burning whilst encouraging the body to learn how to deal with lactic acid build up (I really only rest long enough to be able to start the next set)

I do think it has helped with my martial arts sparring, as i am pretty sure my endurance is up, particularly around punching and kicking...

For example:- last night I did two back to back classes which were exclusively focused on "ring" conditioning and whilst brutal, I think i was still hitting the pads harder at the 1h45 mark than people who had only joined the class at the 1hr mark! In fact the last excercise of the evening was number of alternating leg kicks in a minute, I managed 110, that's 55 off each leg alternating in 60 secs... your training partner must count, and they are only allowed to count proper contact and form, my previous record had been 90 and that wasn't after 2hrs of training.

So I think I have got what I wanted from the light weight vs. high rep routine and I have three workouts left to complete the full six week programme, after which I am going to return to a normal rep range and see what the impact is then - also I think I'm danger of over training if I don't change this approach soon, and I naturally don't want that to happen.

So on the basis that I now wish to build on the foundation as Doug so eloquently put it, and given my next 6 week programme is aimed overall at arms, do people have a view on rep range? The programme design calls for

Week 1 & 2 reps 12 -14 Sets 3
Week 3 & 4 reps 6 - 8 Sets 5
Week 5 & 6 reps 10 - 12 Sets 4

Do people have a differing view? I'm all for going for the 6-8 by 5 sets myself, since I'm pretty tired of higher rep ranges BUT I really want to see the continued "leaning" out whilst building muscle.

Don't forget, overall I don't want to be BIG, I can't afford to be with the TaeKwonDo, as if I get BIG I could get slow (that's slower than I already am at 37yrs old!) and could end limiting my range of movement, something I've already noticed with outer forearm blocks since starting to lift again BUT I do want that six pack, lean muscular look, I'd like the "don't **ck with me" physique that speaks for itself i.e. no need for TKD, physical presence is enough of a deterrent - yes i know i have very high stds, along with getting my black belt by the time I am 40 (and a vice president title at work!)

bet you're sorry you asked now John...

Cheers Gary

remember guys, all advice and feedback welcomed after all I am a relative newbie, so please point out my failings and i'll do what I can to rectify them

 

[gwls]

great work G. You should hang your Photo from last year and do a side by side. Great work my friend!!

Thanks major, much appreciated!

Looking better and better man! Keep hitting it hard and doing the work. The results are THERE and showing!

Thanks EM, still not as far as you though...

I agree.

Ok at the weekend I will see what I can do, I'll look for photos ranging from super fat, to fat (still about a year ago), then when I started tracking at MAJOR's insistence around May and so on... should make a nice little collage

 

[John Smeton]

John - reps so high, well I guess you're right BUT I had been doing my workouts in the 8 - 12 range for some time (may through august) and seeing good strength gains and SOME (not much) muscle growth, but I had figured this was more down to the amount of fat covering the body rather than the fact that muscle wasn't growing. Then I got injured, I think I was chasing the weight, and ended up with a lower back, rib and shoulder injury within a period of a few weeks, so when starting this six week routine, which is overall focused on shoulders, I decided to try a high volume vs. low weight cycle.

My thinking at the time was I could minimize the weight impact on my shoulder whilst absolutely pushing the muscles to fatigue on each and every set, something which had definitely been the case (believe me I am mentally at the point of failure around the 26/19/15/11/7 reps almost without exception)

I also felt from what I had read (and yes could be complete rubbish) that extreme cycling of rep ranges for a period of up to 2 months max, could in fact have longer term benefits in terms of hypertrophy once you return to normal rep ranges. Obviously at the rep range I am at, the first three sets are more aerobic than anaerobic in nature and probably would promote endurance more than anything else, but equally they should increase HR, raise the metabolism and promote fat burning whilst encouraging the body to learn how to deal with lactic acid build up (I really only rest long enough to be able to start the next set)

I do think it has helped with my martial arts sparring, as i am pretty sure my endurance is up, particularly around punching and kicking...

For example:- last night I did two back to back classes which were exclusively focused on "ring" conditioning and whilst brutal, I think i was still hitting the pads harder at the 1h45 mark than people who had only joined the class at the 1hr mark! In fact the last excercise of the evening was number of alternating leg kicks in a minute, I managed 110, that's 55 off each leg alternating in 60 secs... your training partner must count, and they are only allowed to count proper contact and form, my previous record had been 90 and that wasn't after 2hrs of training.

So I think I have got what I wanted from the light weight vs. high rep routine and I have three workouts left to complete the full six week programme, after which I am going to return to a normal rep range and see what the impact is then - also I think I'm danger of over training if I don't change this approach soon, and I naturally don't want that to happen.

So on the basis that I now wish to build on the foundation as Doug so eloquently put it, and given my next 6 week programme is aimed overall at arms, do people have a view on rep range? The programme design calls for

Week 1 & 2 reps 12 -14 Sets 3
Week 3 & 4 reps 6 - 8 Sets 5
Week 5 & 6 reps 10 - 12 Sets 4

Do people have a differing view? I'm all for going for the 6-8 by 5 sets myself, since I'm pretty tired of higher rep ranges BUT I really want to see the continued "leaning" out whilst building muscle.

Don't forget, overall I don't want to be BIG, I can't afford to be with the TaeKwonDo, as if I get BIG I could get slow (that's slower than I already am at 37yrs old!) and could end limiting my range of movement, something I've already noticed with outer forearm blocks since starting to lift again BUT I do want that six pack, lean muscular look, I'd like the "don't **ck with me" physique that speaks for itself i.e. no need for TKD, physical presence is enough of a deterrent - yes i know i have very high stds, along with getting my black belt by the time I am 40 (and a vice president title at work!)

bet you're sorry you asked now John...

Cheers Gary

remember guys, all advice and feedback welcomed after all I am a relative newbie, so please point out my failings and i'll do what I can to rectify them

Gary,

no I'm not sorry I asked.It is a very good subject and one many people that lift can pay attention to for injury prevention. It makes sense from an injury perspective. I am a believer in cycling intensity like say 5 weeks do 6-8 rep range , two weeks de-load, three weeks 10-12 rep range, de-load one week, next four weeks 1-5 rep range(very rare do I recommend these reps though , twice a year is enough, especially for guys mid thirties and up and , even myself as I started having serious injuries at only 26 years old due to moving a ton of weight with not the best form and not taking enough breaks and cycling intensity.

basically for pure strength1-6 rep range
for strength and gaining the most muscle 6-12
for muscle endurance(which has been working for yourself) 12 and above

 

[gwls]

Gary,

no I'm not sorry I asked.It is a very good subject and one many people that lift can pay attention to for injury prevention. It makes sense from an injury perspective. I am a believer in cycling intensity like say 5 weeks do 6-8 rep range , two weeks de-load, three weeks 10-12 rep range, de-load one week, next four weeks 1-5 rep range(very rare do I recommend these reps though , twice a year is enough, especially for guys mid thirties and up and , even myself as I started having serious injuries at only 26 years old due to moving a ton of weight with not the best form and not taking enough breaks and cycling intensity.

basically for pure strength1-6 rep range
for strength and gaining the most muscle 6-12
for muscle endurance(which has been working for yourself) 12 and above

Cheers John!!! I might make some modification to my next six weeks on that basis - maybe I'll put the complete plan up and see what people think?

 

[gwls]

Hi everyone, well I unexpectedly had to attend a conference this week, so training has taken a very big back seat unfortunately - I'm two gym workouts and one TKD session shy of where I would normally be this week... Not good, but I think the "rest" has been nice, I have managed to jkeep the diet on point, the hotel were very accommodating, so for once business travel hasn't been a nutritional nightmare!

Plan to hit the gym tomorrow and sunday morning, as well TKD tomorrow pm

I started the second month today, which means lean extreme is now out and erase and tcf-1 are a GO

Will try and get some pics tomorrow / Sunday to Mark the end of month 1 for comparison and new staring point and I'll be inviting some new but familiar AM faces to thread with the new products being added

More tomorrow guys!!

 

[edwitt]

KILL IT

 

[A_I_Sports_Nutrition]

Hi everyone, well I unexpectedly had to attend a conference this week, so training has taken a very big back seat unfortunately - I'm two gym workouts and one TKD session shy of where I would normally be this week... Not good, but I think the "rest" has been nice, I have managed to jkeep the diet on point, the hotel were very accommodating, so for once business travel hasn't been a nutritional nightmare!
Plan to hit the gym tomorrow and sunday morning, as well TKD tomorrow pm

I started the second month today, which means lean extreme is now out and erase and tcf-1 are a GO

Will try and get some pics tomorrow / Sunday to Mark the end of month 1 for comparison and new staring point and I'll be inviting some new but familiar AM faces to thread with the new products being added

More tomorrow guys!!

I can see where that would be a nightmare.

 

[gwls]

Phat Collage... (for the major and Pembroke!)

So Basically

1. Pic 1 - August 2008
2. Pic 2 - August 2009
3. Pic 3 - May 2010
4. Pic 4 - June 2010
5. Pic 5 - July 2010
6. Pic 6 - August 2010
7. Pic 7 - September 2010
8. Pic 8 - 1st October 2010

quite pleased...:drunk:

 

[A_I_Sports_Nutrition]

Damn bro great work!!!!!

 

[gwls]

The start of month deux...

So month uno or hanna (if you prefer Korean) has come to an end and the pics below therefore reflect the end of the first month and the start for the next.

AI supplements and staples remain the same, DS Lean Xtreme has come to an end, and in it's place i'll be running PES ERASE and PP TCF-1, i'm also running an ECA stack and will be changing up the workout in the next couple of days... once finalised I will post it

Will update this week's workouts tomorrow

 

[JudgementDay]

WOW Amazing progress buddy!

I didn't even know you were logging or I would have been here sooner

Your gonna love Erase! and I can't wait to see what you think of TCF-1, I've been wanting to try it for awhile now.

Keep up the good work!

 

[gwls]

KILL IT

Cheers matey, I will

 

[gwls]

WOW Amazing progress buddy!

I didn't even know you were logging or I would have been here sooner

Your gonna love Erase! and I can't wait to see what you think of TCF-1, I've been wanting to try it for awhile now.

Keep up the good work!

Thanks bro, the SWOLE stack has really worked for me snd i've heard great things about ERASE and TCF-1

I tell you what TCF-1 tastes AMAZING!!!

I can't wait until the morning and it's only been two days!! I've got a load of PP stuff coming from their sale, it's gonna epic, when I decide to run that lot :fing02:

 

[oufinny]

Thanks for the invite and sorry I did not see this before or I would have been here on day one. Very interested in how Erase treats you! Speaking of, time to take mine.

 

[HereToStudy]

Damn, this will be post 165, Ill have to catch up on this.

 

[funkd0c]

Great progress buddy! Glad you're happy

 

[nattydisaster]

Im in!

 

[Resolve]

Erase and TCF-1 will be a killer combo. TCF-1 is great by itself; I used it in PCT a couple of months ago, but I haven't used Erase yet. Gotta bottle of it sitting on my shelf, but I have as yet to crack it open.

But Natty made it, so that means it's awesome.

 

[thundergod]

I haven't used Erase yet. Gotta bottle of it sitting on my shelf, but I have as yet to crack it open.

But Natty made it, so that means it's awesome.

Awesome is practically an understatement when it comes to this compound. ERASE works........bottom line. And it works VERY well......and VERY fast.

You will thoroughly enjoy the ERASE Resolve. I can guarantee it.:thumbsup:

 

[DreamWeaver]

I like the progression pic you can really see the differences...

 

[A_I_Sports_Nutrition]

I like the progression pic you can really see the differences...

Your not kidding he did one heck of a job.

 

[gwls]

THANKS guys!!! Sorry damn work more than a little busy, now 2 x TKD & 3 gym workouts behind on this log, will update as soon as!

Well I have to say that I'm really very impressed with my stack choice over the past 4 weeks or so and think the next four will be even better! If I'm honest I'm not sure the lean extreme worked for me personally and therefore wouldn't probably run again.... I have a feeling that I would have been better off running erase from the start!

On the AI Sports Nutrition front, so far the best natty stack I have run, period! I have done an amazing amount of volume, and have straight up been brutalising the body to the point of failure on every set of every workout and left the gym with a huge grin and sore all over, but DOMS are short lived affairs and even the cold/flu that's been circulating the household has been no match for my immune system.

Sleep, normally problematic in times of stress (of which there have been many of late) has been very very good, with only a few nights were there have been moments of restlessness.

So all in all folks, I think running AI Sports Nutrition products are a no brainer, particularly if you want a true natty stack which delivers the goods, I'm going to have to restock on my life support and HGHPro which are running low.

So far I've been using the new additions of ERASE and TCF-1 for 4 days now, I do think already I am seeing increased vascularity and muscle fullness, it's weird it's not like the same level when at the gym, but a lower level that seems to last throughout the day but yet still there and noticeable.... I'm now hopeful that the cortisol control aspect will make a real impact while the TCF-1 combined with the SWOLE stack pushes natural test through the roof... Really expecting some really great recomp in the month

BTW I ran out of MyoFusion a couple of weeks ago and had decided to use up some tubs of USN, that I had in the store cupboard. I'd been avoiding using them since they had a relatively high carb content compared with what I am used to BUT despite the fact that I didn't like the taste of them, I was able to use them without gaining weight, I pretty much reckon that is down to the Glycobol.

So there you have it a quick update on my views so far and my thoughts for the next month.

 

[A_I_Sports_Nutrition]

THANKS guys!!! Sorry damn work more than a little busy, now 2 x TKD & 3 gym workouts behind on this log, will update as soon as!

Well I have to say that I'm really very impressed with my stack choice over the past 4 weeks or so and think the next four will be even better! If I'm honest I'm not sure the lean extreme worked for me personally and therefore wouldn't probably run again.... I have a feeling that I would have been better off running erase from the start!

On the AI Sports Nutrition front, so far the best natty stack I have run, period! I have done an amazing amount of volume, and have straight up been brutalising the body to the point of failure on every set of every workout and left the gym with a huge grin and sore all over, but DOMS are short lived affairs and even the cold/flu that's been circulating the household has been no match for my immune system.

Sleep, normally problematic in times of stress (of which there have been many of late) has been very very good, with only a few nights were there have been moments of restlessness.

So all in all folks, I think running AI Sports Nutrition products are a no brainer, particularly if you want a true natty stack which delivers the goods, I'm going to have to restock on my life support and HGHPro which are running low.

So far I've been using the new additions of ERASE and TCF-1 for 4 days now, I do think already I am seeing increased vascularity and muscle fullness, it's weird it's not like the same level when at the gym, but a lower level that seems to last throughout the day but yet still there and noticeable.... I'm now hopeful that the cortisol control aspect will make a real impact while the TCF-1 combined with the SWOLE stack pushes natural test through the roof... Really expecting some really great recomp in the month

BTW I ran out of MyoFusion a couple of weeks ago and had decided to use up some tubs of USN, that I had in the store cupboard. I'd been avoiding using them since they had a relatively high carb content compared with what I am used to BUT despite the fact that I didn't like the taste of them, I was able to use them without gaining weight, I pretty much reckon that is down to the Glycobol.

So there you have it a quick update on my views so far and my thoughts for the next month.

Been hearing good things about Erase.

 

[Army Guy]

Hey big G you have done an amazing job, as everyone else has said. Well done mate!!! Keep it going to my friend!!

 

[gwls]

Workout - Monday 27th September 2010

TaeKwonDo - 2.5 hrs brutal, again!! I think I mentioned this previously in a post but the majority of the time was spent on fight conditioning and sparring techniques, pad work mainly using a variety of hand and foot techniques. It was really was a true endurance test, with many of the routines being timed I.e time to complete 150 punches, number of alternating kicks in one minute, etc. Set some new personal bests and left the dojang drenched in sweat, with bruised and cut knuckles and feet... hell yeah!!

Workout - Tuesday 28th September 2010

TechnoGym Wide Grip Bench Press (110lbs)
30/25/20/15/10

Cable Lateral Raise (6lbs each side - no improvement on last week, think at some point i really am going to have to spend some serious time working lats)
30/25/20/15/10

Dumbbell Pullover (40lbs)
30/25/20/15/10

Machine Reverse Flye (55lbs)
30/25/20/15/10

VIPR roll out (13lbs)
8/8/8

VIPR V-Sit (13lbs)
30/25/20/15/10

VIPR Russian Twist (13lbs)
8/8/8

Workout – Saturday 2nd October 2010

TaeKwonDo – 1.5hrs mainly sparring today, with about 30mins pattern practice, although didn't really concentrate on my new one yet, presently I'm just trying to remember the order of the movements, and then once I can piece it all together into a "loose" pattern I can then focus on technique and proper application. Sparring actually went really well today, I'm not very good with the "control" aspect, as in practice we are only supposed to use enough force to ensure contact is felt and demonstrated I.e not full force. This poses a problem for me since I find it very hard to get my "game face" on without full contact, I felt this had improved on Saturday, I felt in control of all of my fights and managed to find the focus with the right balance of power... Long may it continue!


Gym

Dumbbell Lunges (still my all time favourite!! - 22lbs)
30/25/20/15/10 (each side)

Dumbbell Sumo Squats (22lbs)
30/25/20/15/10

Leg Extensions – 66lbs
30/25/20/15/10

Adductor (99lbs)
30/25/20/15/10

Abductor (99lbs)
30/25/20/15/10

Incline Crunch
25/20/15/10/5

Decline Crunch
25/20/15/10/5

Workout – Sunday 3rd October 2010

Dips (bodyweight)
30/25/20/15/10

Pull ups (no worse than last week, assist set at -99lbs)
30/25/20/15/10

Standing Alternating Dumbbell Press (on Bosu ball) – 18lbs
30/25/20/15/10 (each side)

Zottman Curls (on Bosu Ball) – 18lbs
30/25/20/15/10

Barbell BNP (on Bosu Ball) - 33lbs
30/25/20/15/10

VIPR V-Sits
30/25/20/15/10

Barbell Roll Out from standing
8/8/8

New workout programme will start on Wednesday, will try and post it up tomorrow after work. No TaeKwonDo this evening due to work commitments, not ideal but work comes first unfortunately... Well at least until I win the lottery!!!

 

[John Smeton]

nice working out . looking forward to the new workout plan

 

[A_I_Sports_Nutrition]

Very nice workout bro.

 

[Resolve]

Good grief you do some high reps! Wow. Endurance for your martial arts?

 

[gwls]

Good grief you do some high reps! Wow. Endurance for your martial arts?

Got in one, but only ran such extreme reps for past six weeks (see more detailed post on this subject on the previous page) will now cycle the intensity to something more normal

Thanks for joining!! :fing02:

 

[edwitt]

Quick Hijack sorry

If you would like to continue following my progress here is the link to my new log

http://anabolicminds.com/forum/steroids/161973-my-gh-igf1.html

My GH IGF1 SLIN TRT PCT/Bridge Cycle

Operation “Stay Swole”

Last 18 months have been productive

 

[gwls]

No worries Ed, you're looking great my friend!

 

[EMARTIN]

Just took a peek at the pics my man...

Great progress! Pat yourself on the back if you can reach around it.

 

[MrKleen73]

G, your progress is great and obvious to anyone. The thing I noticed most is you got about 10 years younger over the past 2 years. That really says a lot regarding working out being the fountain of youth.

As far as the workout you mentioned earlier asking about how it is laid out. I would follow that plan to a T. It looks like a solid rep progression, and even the high rep portion will be heavier weight than you have been using and a more max effort with each set so intensity will already be up even during that phase.

 

[MrKleen73]

Hey I was just reading about DAA causing higher prolactin levels and that mucana IE L-Dopa will help keep the prolactin down so you would benefit from adding in some Ghen or HGHpro, or PowerFULL into the mix.

 

[A_I_Sports_Nutrition]

Hey I was just reading about DAA causing higher prolactin levels and that mucana IE L-Dopa will help keep the prolactin down so you would benefit from adding in some Ghen or HGHpro, or PowerFULL into the mix.

I agree they all would help with prolactin.

 

[stxnas]

I haven't looked too much into the prolactin issues b/c I remembered seeing PA state that prolactin should not be an issue. I just did a quick search for you guys. Do with this info what you will. I use HGHpro anyway though, so I'm not too worried about it once I give DAA a try, lol

aromatase inhibitors arent really used to combat prolactin. usually what are used are dopamine agonists such as bromocriptine and cabergoline

i would not take these unless you suspect there really is a prolactin problem. I dont think you really have that much to worry about with DAA. the prolactin is not going through the roof and its in an enviroment of high testosterone which will keep its pro-gyno properties in check

Often people get too paranoid and go drug crazy, taking things that they really dont need to be taking.

the italian study was done for 12 days. we dont know whether hormones would have increased even further had the study gone on longer. I am guessing that test levels would begin to rise within a day or two

i have used it for months and have no prolactin related issues. Also, i read something interesting. DAA causes release of alpha-melanocyte stimulating hormone which is known to be a stimulant of libido

the italian pharmaceutical company that makes the DAA product used in the study actually recommends it be used for 90 days. they claim to have info showing this is safe. when i update my label i am going to say use up to 90 days instead of indefinitely (because there is nothing out there to support safety of indefinite use)

 

[DreamWeaver]

I run will run HGHPro through cycle and during PCT where I use DAA so no worries either way...

 

[gwls]

Just took a peek at the pics my man...

Great progress! Pat yourself on the back if you can reach around it.

LOL!!! thanks mate, reaching around isn't a problem yet my friend, maybe in another six months or so but not right now.... I just received my order tracking number from PP, so that when that lot is run, it could be a very different story!

 

[gwls]

G, your progress is great and obvious to anyone. The thing I noticed most is you got about 10 years younger over the past 2 years. That really says a lot regarding working out being the fountain of youth.

As far as the workout you mentioned earlier asking about how it is laid out. I would follow that plan to a T. It looks like a solid rep progression, and even the high rep portion will be heavier weight than you have been using and a more max effort with each set so intensity will already be up even during that phase.

Thanks bro! Much appreciated and yeah I think I look younger now too, but never can be too sure can you when self-assessing

Man, I should be nearing my twenties again next year!!!

Thanks for the advice on the rep count, I can't help but feel that I might have lost some strength over the last six weeks but I'm not really sure... We shall see

 

[gwls]

Hey I was just reading about DAA causing higher prolactin levels and that mucana IE L-Dopa will help keep the prolactin down so you would benefit from adding in some Ghen or HGHpro, or PowerFULL into the mix.

HGHPRo has been a staple for the past 4-5 weeks and another bottle on route as we speak! So far no ED, no decreased libido (probably the opposite) and can't say I've noticed any resemblance to diary cow yet either :lol:

Interesting reading above though and PA's view on running for 90 days, PP originally recommended 12 days on 12 off but, I think I read somewhere that no longer applies, was based on their original research trials I believe

 

[gwls]

So guys here is the planned attack for the next 6 weeks... I started this today, since yesterday turned out to another work panic, so I had to make a schedule change.

The format as previously described will three programmes, each lasting two weeks with three workouts per programme.

Week 1 & 2 focuses on Strength & Endurance (3 sets 12 reps)
Week 3 & 4 focuses on Strength & Muscle Growth (5 sets 6 reps)
Week 5 & 6 focuses on Muscle Growth (4 sets 10 reps)

The overall design of the programme is designed (i'm told) to contain both big moves which release growth hormone and exercises that will hit biceps in every way possible, which at the same time breaks the weekly grind into Chest/Back vs. Legs/shoulders vs. Arms. All workout outs consist of 4 target muscle exercises and 2 Ab exercises

Some of the moves won't be possible at my gym per se (like we don't have a preacher bench for god's sake! - i'm going to complain to the manager) but I will substitute with a similar targeted muscle exercise where appropriate/required e.g dumbbell concentration curls on a std incline bench to mimic the similar move. Also I may change up the ab exercises depending on what's available on the day (like far too many others, i train when the gym opens before work)

I will try and superset every two exercises when possible, but at the very least I will minimising the rest periods between every two, and try to keep transitions between each "superset" to between 60 - 90 seconds. Some transitions will be longer unfortunately due to the way the gym is laid out, but this is unavoidable and is no change from what I have been used to since May of this year.

So here we go!

Week 1 & 2

Workout A

Incline Dumbbell Press
Wide Grip Lat Pull-Down
Close Grip Bench Press
Close Grip Seated Row
Hanging Garhammer
Ab Machine Crunch

Workout B

Barbell Squat
Dumbbell Cuban Press
Leg Curl
Standing Lateral Raise
Standing Cable Rotation
Side Raise on Back Extension Machine

Workout C
Dip
Zottman Curl
EZ-Bar Preacher Curl (may have to substitute with DB Incline Bench curls instead)
Lying Dumbbell Triceps Press
VIPR V-Sit
Bosu Pike Crunch

Week 3 & 4

Workout A
Incline Barbell Bench Press
Chin Up (assistance will probably be required)
Dumbbell Bench Press
Single Arm Dumbbell Row
Medicine Ball Reverse Crunch
Reverse Seated Crunch

Workout B
Front Squat
Barbell Squat
Deadlift
Leg Press
Leg Curl
Leg Extension

Workout C
Barbell Curl
Standing EZ-Bar Triceps Press
Dumbbell Hammer Curl
Overhead Triceps Extension
Barbell Rollout
Plank

Week 5 & 6

Workout A
Feet Up Close Grip Press Up
Reverse Grip Bent-over row
Dip
Alternate Grip Pull-up (assisted)
Hanging Knee Raise
VIPR Russian Twist

Workout B
Barbell Squat
Front Squat
Deadlift
Leg Press
Adductor Machine
Abductor Machine

Workout C
Alternate Dumbbell Curl
Cable Triceps Press Down
Close Grip EZ Bar Preacher Curl
Barbell Triceps Press
Gym Ball Jackknife
Feet Up Gym Ball Plank

.... and that's it!!!!

Feel free to critique guys, suggest changes or alternates where I have sub questions, but I think it should be pretty solid as it was developed by a fairly well respected London Strength and Conditioning coach.

This will be the last of the 4 organised 6 week programmes, I have been following, so when this is over, I may consider going back to the beginning routine again, to see what i can better next time around or do something completely different - it will largely depend on where I am at when it comes the time.

G

 

[edwitt]

A well worked out plan mate

Good job

 

[JudgementDay]

Looks like a good Routine, keep up the good work!

Hmm I have to give HGHPro a shot sometime.

 

[funkd0c]

Great plan man! can't wait to see how you like it.

 

[DreamWeaver]

Looks like a good Routine, keep up the good work!

Hmm I have to give HGHPro a shot sometime.

I love HGHPro for rest and recovery...

 

[A_I_Sports_Nutrition]

Good looking plan. HGHpro rocks!!!!

 

[EMARTIN]

QWLS...

Who laid this plan out for you? Best of luck! KILL IT!!!!

 

[Resolve]

Personally, man, I'd some more leg work to that routine. The upper body stuff looks great, but I think the lower body needs to be bumped up a bit. But that's just me...

 

[MrKleen73]

I agree with Resolve that in weeks 3-6 you should increase the leg work. Once it goes to a 3 day split the upper body is getting way more volume. Perhaps do some of that core work that is in the B workouts on a cardio day and add in another compound movement or two on legs for the B workout making it a Leg Day with one shoulder exercise thrown in just to finish them off from the other two upper body days.