The Gents BodyBlog

All in all I must admit that I am way chuffed that I packed in the RHC 08 at the end of month 2 in order to get my routine back on track with what I had planned. I reckon that if I had carried onto month three that the volume/intensity of the challenge, coupled with the diet, may well have impeded my progress and possibly caused me to overtrain. 

Anyhoo since having the weeks rest and getting back to my own training plan/diet I have noticed that my sleeping patterns have improved as well as my focus on the gym floor.

So without any further mussin’ or fussin’ here are today’s scores on the doors…. 

Muscle Group/s: Upper Body
Duration: 52 minutes
Total Volume: 31,050 lbs
Cals Burnt: 516

Muscle Group: Chest

Exercise: BB Bench Press

Warm Up 1: 15 reps @ 66 lbs
Warm Up 2: 12 reps @ 88 lbs
Warm Up 3: 10 reps @ 132 lbs

Set 1: 8 reps @ 171 lbs
Set 2: 8 reps @ 171 lbs
Set 3: 8 reps @ 171 lbs
Set 4: 4 reps @ 187 lbs
Set 5: 4 reps @ 187 lbs
Set 6: 4 reps @ 187 lbs

Exercise: Butterfly

Set 1: 10 reps @ 110 lbs

Muscle Group: Back

Exercise: Seated Cable Row

Warm Up 1: 15 reps @ 66 lbs
Warm Up 2: 12 reps @ 88 lbs
Warm Up 3: 10 reps @ 121 lbs

Set 1: 8 reps @ 169 lbs
Set 2: 8 reps @ 169 lbs
Set 3: 8 reps @ 169 lbs
Set 4: 4 reps @ 202 lbs
Set 5: 4 reps @ 202 lbs
Set 6: 4 reps @ 202 lbs

Exercise: Wide Grip Pulldown

Set 1: 10 reps @ 121 lbs

Muscle Group: Chest

Exercise: Incline Lever Press

Set 1: 8 reps @ 165 lbs

Muscle Group: Back

Exercise: Standing Straight Arm Pulldown

Set 1: 8 reps @ 176 lbs

Muscle Group: Shoulders

Exercise: Seated Lever Shoulder Press

Set 1: 6 reps @ 132 lbs

Exercise: Seated DB Lateral Raise

Set 1: 6 reps @ 33 lbs / 33 lbs

Muscle Group: Triceps

Exercise: Standing Overhead Cable Extension

Set 1: 8 reps @ 143 lbs
Set 2: 8 reps @ 143 lbs

Muscle Group: Biceps

Exercise: Alternating DB Curl

Set 1: 8 reps @ 35 lbs / 35 lbs
Set 2: 8 reps @ 35 lbs / 35 lbs

The left elbow is still playing up but not as bad as it was 

Muscle Group: Traps

Exercise: BB Shrug

Set 1: 8 reps @ 220 lbs

Muscle Group/s: Lower Body/Abs
Duration: 60 minutes
Total Volume: 52,623 lbs
Avg TV per Exercise: 7,518 lbs
Max Heart Rate: 150 bpm
Avg Heart Rate: 105 bpm
Cals Burnt: 562 

Muscle Group: Quads

Exercise: BB Squat

Warm Up 1: 20 reps @ 44 lbs
Warm Up 2: 15 reps @ 88 lbs
Warm Up 3: 12 reps @ 132 lbs
Warm Up 4: 10 reps @ 198 lbs

Set 1: 8 reps @ 242 lbs
Set 2: 8 reps @ 242 lbs
Set 3: 8 reps @ 242 lbs
Set 4: 5 reps @ 253 lbs
Set 5: 4 reps @ 259 lbs
Set 6: 5 reps @ 264 lbs

Muscle Group: Hams

Exercise: SBSL Deadlift

Warm Up 1: 12 reps @ 132 lbs
Warm Up 2: 12 reps @ 132 lbs

Set 1: 8 reps @ 176 lbs
Set 2: 8 reps @ 176 lbs
Set 3: 8 reps @ 176 lbs
Set 4: 4 reps @ 187 lbs
Set 5: 4 reps @ 187 lbs
Set 6: 4 reps @ 187 lbs

Muscle Group: Quads

Exercise: Leg Extension

Set 1: 10 reps @ 187 lbs

Muscle Group: Hams

Exercise: Lying Leg Curl

Set 1: 6 reps @ 154 lbs

Muscle Group: Calves

Exercise: Calf Extension on Lying Leg Press

Set 1: 10 reps @ 469 lbs
Set 2: 10 reps @ 469 lbs

Muscle Group: Abs

Exercise: Seated Lever Ab Crunch

Set 1: 15 reps @ 198 lbs
Set 2: 15 reps @ 198 lbs

Exercise: Seated Lever Hip Raise

Set 1: 20 reps @ 242 lbs
Set 2: 20 reps @ 242 lbs

Muscle Group/s: Upper Body
Duration: 55 minutes
Total Volume: 29,645 lbs
Avg TV per Exercise: 2,965 lbs
Max Heart Rate: 150 bpm
Avg Heart Rate: 105 bpm
Cals Burnt: 468

Muscle Group: Chest

Exercise: BB Bench Press

Warm Up 1: 15 reps @ 66 lbs
Warm Up 2: 12 reps @ 88 lbs
Warm Up 3: 12 reps @ 121 lbs

Set 1: 8 reps @ 165 lbs
Set 2: 8 reps @ 165 lbs
Set 3: 8 reps @ 165 lbs
Set 4: 4 reps @ 176 lbs
Set 5: 4 reps @ 176 lbs
Set 6: 4 reps @ 176 lbs

Exercise: Butterfly

Set 1: 10 reps @ 99 lbs

Muscle Group: Back

Exercise: Seated Cable Row

Warm Up 1: 15 reps @ 66 lbs
Warm Up 2: 12 reps @ 88 lbs
Warm Up 3: 10 reps @ 121 lbs

Set 1: 8 reps @ 165 lbs
Set 2: 8 reps @ 165 lbs
Set 3: 8 reps @ 165 lbs
Set 4: 4 reps @ 187 lbs
Set 5: 4 reps @ 187 lbs
Set 6: 4 reps @ 187 lbs

Exercise: Wide Grip Pulldown

Set 1: 10 reps @ 110 lbs

Muscle Group: Chest

Exercise: Incline Lever Press

Set 1: 8 reps @ 154 lbs

Muscle Group: Back

Exercise: Standing Straight Arm Pulldown

Set 1: 8 reps @ 165 lbs

Muscle Group: Shoulders

Exercise: Seated Lever Shoulder Press

Set 1: 6 reps @ 132 lbs

Exercise: Seated DB Lateral Raise

Set 1: 6 reps @ 33 lbs / 33 lbs

Muscle Group: Triceps

Exercise: Standing Overhead Cable Extension

Set 1: 8 reps @ 132 lbs
Set 2: 8 reps @ 132 lbs

Muscle Group: Biceps

Exercise: Alternating DB Curl

Set 1: 8 reps @ 33 lbs / 33 lbs
Set 2: 8 reps @ 33 lbs / 33 lbs

Muscle Group: Traps

Exercise: BB Shrug

Set 1: 7 reps @ 231 lbs

Phase 1: Strength/Conditioning Week 1/Day 5 - Intro

Workout: Full Body
Duration: 40 minutes
Total Volume: 31,097 lbs
Avg Total Volume per Exercise: 5,183 lbs
Max HR: 160 bpm
Avg HR: 115 bpm
Cals: 332

Muscle Group: Chest

Exercise: Bench Press

Set 1: 15 reps @ 44 lbs
Set 2: 12 reps @ 88 lbs
Set 3: 8 reps @ 154 lbs
Set 4: 8 reps @ 154 lbs
Set 5: 8 reps @ 154 lbs

Muscle Group: Back

Exercise: Seated Cable Row

Set 1: 15 reps @ 88 lbs
Set 2: 12 reps @ 132 lbs
Set 3: 8 reps @ 154 lbs
Set 4: 8 reps @ 154 lbs
Set 5: 8 reps @ 154 lbs

Muscle Group: Legs

Exercise: Barbell Squat

Set 1: 15 reps @ 44 lbs
Set 2: 12 reps @ 132 lbs
Set 3: 6 reps @ 242 lbs
Set 4: 20 reps @ 154 lbs

Exercise: SBSL DL

Set 1: 8 reps @ 154 lbs
Set 2: 8 reps @ 154 lbs
Set 3: 8 reps @ 154 lbs

Muscle Group: Abs

Exercise: Lever Crunch

Set 1: 15 reps @ 187 lbs

Exercise: Seated Lever Hip Raise

Set 1: 20 reps @ 231 lbs

Cardio: Elpitical Trainer
Duration: 15 minutes
Max HR: 143 bpm
Avg HR: 135 bpm
Cals: 173

Okaydokey artichokey….. So next week I step it up in both volume & intensity.

The regime will switch to upper/lower body 2 X per week over the next two weeks and I intend to have the workout done in around 55/60 minutes.

I originally didn’t intend to do cardio over the next two weeks but I may throw in a cardio session on Wednesday.

Calorie target, for this period, will be between maintenance level + 5o cals to maintenance + 300 cals per day.

Phase 1: Strength/Conditioning Week 1/Day 3 - Intro

Workout: Full Body
Duration: 40 minutes
Total Volume: 29,731 lbs
Max HR: 163 bpm
Avg HR: 120 bpm
Cals: 415

Muscle Group: Chest

Exercise: Bench Press

Set 1: 15 reps @ 44 lbs
Set 2: 12 reps @ 88 lbs
Set 3: 8 reps @ 143 lbs
Set 4: 8 reps @ 143 lbs
Set 5: 9 reps @ 143 lbs

Muscle Group: Back

Exercise: Seated Cable Row

Set 1: 15 reps @ 88 lbs
Set 2: 12 reps @ 132 lbs
Set 3: 8 reps @ 154 lbs
Set 4: 8 reps @ 154 lbs
Set 5: 8 reps @ 154 lbs

Muscle Group: Legs

Exercise: Barbell Squat

Set 1: 15 reps @ 44 lbs
Set 2: 12 reps @ 132 lbs
Set 3: 6 reps @ 237 lbs
Set 4: 20 reps @ 143 lbs

Exercise: SBSL DL

Set 1: 8 reps @ 143 lbs
Set 2: 8 reps @ 143 lbs
Set 3: 8 reps @ 143 lbs

Muscle Group: Abs

Exercise: Lever Crunch

Set 1: 15 reps @ 187 lbs

Exercise: Seated Lever Hip Raise

Set 1: 20 reps @ 231 lbs

Cardio: Elpitical Trainer & Recumbent Bike
Duration: 8 minutes & 7 minutes
I had to switch from the elipitical due to my broken toe playing up and hurting. Okay I’ve not mentioned it earlier but it was one of the reasons I dropped out of the RHC!   
Max HR: 150 bpm
Avg HR: 1125 bpm
Cals: 159

Phase: Strength/Conditioning Week 1/Day 1 - Intro 

objective of this week is to concentrate on form and the mind/muscle connection

Workout: Full Body
Duration: 40 minutes
Max HR: 151 bpm
Avg HR: 108 bpm
Cals: 323

Muscle Group: Chest

Exercise: Bench Press

Set 1: 15 reps @ 44 lbs
Set 2: 12 reps @ 88 lbs
Set 3: 8 reps @ 132 lbs
Set 4: 8 reps @ 143 lbs
Set 5: 9 reps @ 143 lbs

Muscle Group: Back

Exercise: Seated Cable Row

Set 1: 15 reps @ 88 lbs
Set 2: 12 reps @ 132 lbs
Set 3: 8 reps @ 154 lbs
Set 4: 8 reps @ 154 lbs
Set 5: 8 reps @ 154 lbs

Muscle Group: Legs

Exercise: Barbell Squat

Set 1: 15 reps @ 44 lbs
Set 2: 12 reps @ 132 lbs
Set 3: 6 reps @ 237 lbs
Set 4: 20 reps @ 143 lbs

Exercise: SBSL DL

Set 1: 8 reps @ 143 lbs
Set 2: 8 reps @ 143 lbs
Set 3: 8 reps @ 143 lbs

Muscle Group: Abs

Exercise: Lever Crunch

Set 1: 15 reps @ 187 lbs

Exercise: Seated Lever Hip Raise

Set 1: 20 reps @ 231 lbs

Cardio: Elpitical Trainer
Duration: 15 minutes
Max HR: 144 bpm
Avg HR: 130 bpm
Cals: 162

As you may (or possibly may not) be aware I have decided to cut and run from the RHC 08 for various reasons, that I wont bore you with here, and I have decided to get back on track with my own original program.

The first half of this year has all been about weight loss. The second half I am looking to build strength and mass.

With this in mind I am planning a program that would look something like this.

1: Phase 1: Strength/Conditioning - 4 weeks (little to no cardio)

Week 1: Intro. During this period I will be using 3 X Full Body (FB) sessions (Mon/Wed/Fri) and concentrating on the big lifts at approx 75 - 80% of my 1 RM. Low volume - 3 X 8 per exercise. This week is to get my body used to the exercises I will be using during the coming weeks.

Week 2: Loading. During this period I will be using an upper/lower body split at approx 75 - 90% of my 1 RM. Again big lifts and no isoloation work.

Increase in volume and intensity.

Mon: UB
Tue: LB
Wed: Rest
Thu: UB
Fri: LB
Sat: Rest
Sun: Rest

Week 3: Shock work. During this period I will be using an upper/lower body split at approx 85 - 97% of my 1 RM; same days as above. Big lifts no isolation work.

Less volume than week 2 (approx 65 - 70% less) but an increase in intensity.

Week 4: Chill and Test. This week will be used to determine/establish new 1 RM?

Mon: FB - low volume approx 50 - 60% of week 2 / intensity at approx 80 - 85% 1 RM
Tue: Rest
Wed: FB - same as Monday
Thu: Rest
Fri: 1 RM Test Day - Balls to the wall…..
Sat: Rest
Sun: Rest

2: Phase 2: Hypertrophy - 4 - 8 weeks

Traditional bodybuilding routine. Intensity to be determined by 1 RM. Not to sure on split - TBD. However will start to use a limited amount of isolation exercises.

Cardio will be 2 X per week minimum.

May extend this phase to 8 weeks depending upon results.

Phase 3: Strength/Speed - 4 weeks

Phase 3 will concentrate on Oly lifts and associated lifts.

Cardio will be 2 X per week minimum.

4: Phase 4: Active Rest - 1 / 2 weeks

Repeat

Nutrition intake will range between maintenance and + 500 cals per day.

There you go peeps… So any feedback/comments/thoughts appreciated!