04/03/2006
Upper Body Day
Start Time: 4:00
End Time: 4:45
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Chest Press (5*8)
3 @ 127.5kg
2 @ 120kg

Weighted Chinup(5*8)
5 @ 14kg

Captain's Chair (3*10)

Bicycle (3 of whatever)

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Comments: Good stuff.

09/04/06
Lower Body Day
Start Time: 5:30
End Time: 6:20
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Squat(5*5)
5 @ 140kg

Farmer's Walk
4 @ 32.5kg

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Comments: Another really good session, and a good way to end this cycle. I'm going to rest up over the next week, and start the new routine on Sunday. It'll be interesting to see how things go

12/04/06
Start: 2:35
End: 3:05
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0 Squat: 9*130kg
- Bench: 7*65kg
0 Overhead Press: 8 * 17.25kg
0 Weighted Dips 9*15kg
+ Shoulder Shrugs 15*25kg
0 Compound Row 10*84kg
0 Pullups 10*-
0 Levered Bicep Curl 10*41kg
0 Farmer's Walk 32.5kg
+ Calf Raise 14*100kg

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Comments: That was INTENSE! I hadn't quite believed you could get such a tough workout from only one set of each exercise, but by God was I wrong The whole thing only took 30 mins (a little too short, I don't think I rested as much as I should) and there was the odd dodgy moment - I totally screwed up with the bench, it was in a smith machine and the 'twist-out' put my wrists in a stupid position which virtually ruined the set. I'll sort that out next time.

Changes:
1) More rest time between sets - not that much, maybe a minute more here and there
2) Getting rid of Farmer's walks in favour of an incline Dumbell Bench Press, since a lot of those exercises were already pretty hard on the forearms.
3) I didn't do as well here as I could, partly because of some new exercises, and also because I hadn't got a long enough 'impossible rep' on many of the exercises.

I'll just be really going for it next session, now I know what to expect. And besides, this was an incredibly tough workout anyway! Probably the most gruelling I've ever undertaken. It can only get better...

Oh yeah, an explanation of my coded workout log;)

the first bit is whether or not I'm going to increase the weight, lower it or leave it. 0=leave +=increase and -= decrease. Then the exercise name. Then the number of reps + the weight used.

The first while doing anything is finding what works but good for you Tim. When I had my best results I did something that I found worked for me so you may want to give this a try.

As this is suppose to be done going till fatigue I figured I might as well exhaust that muscle totally. When I was say done an exercise, and we will use Rear Shoulder Shrugs for example, I would place the bar down because I couldn't do any more and then I would wait a few seconds and then pick it up and do as many as I could. Even if I could move the bar slightly then I continued until it was nothing but dead weight. This can be done for just about any exercise, though you may need spotters for some. When I started doing this then I really made advancements for muscle and strength development. Just an idea for you to try and you will totally know you fatigued that muscle.

Can't wait to read more.

Sounds like a great plan Dereck, I'll try that on a couple of the exercises next session.

15/04/06
Start: 4:45
End: 5:30
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+ Squat: 12*130kg
0 Bench: 9*65kg
0 DB Bench: 8*25kg
0 Overhead Press: 8 * 17.25kg
+ Weighted Dips 12*17.5kg
+ Shoulder Shrugs 15*30kg
+ Compound Row 13*84kg
0 Pullups 9*-
+ Levered Bicep Curl 15*46kg
+ Calf Raise 13*120kg

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Comments: I decided to do my workout today rather than sunday - I'll be too full on chocolate to exercise by then Actually, I think I will do a workout every 3 days, because I'm young and I was entirely recovered by today.

Well , that was another intense session. I think the main thing that was holding me back (and still is, a bit) is just not being used to the new system. That'll improve as I get more used to some of the exercises, get into it etc.. Still, Dereck, your ideas on fatiguing the muscles helped a lot, especially on squeezing everything I had out of the weighted dips

The Chest stuff still isn't great, but the back + biceps are going well, and I'm well chuffed about being able to increase the weight on the squat. I think I'm just finding my ideal weight level for a range of reps I'm just not used to.

Anyway, good stuff

It is a feeling period in the beginning finding out what works. When I'm doing shrugs sometimes I can't hold on anymore and I will set it down for just enough time to get my grip and then back up and continue where I left off. Then when done I will wait a few seconds just to recover and then grab it again and then fatigue the muscle by moving it as much as I can until I can't. At that point I won't get the full range of motion but it will drain me completely.

Give it time and find you way with it. Then I believe you will start to see increases in reps of which you can then throw on more weight and start over. And if you are stuck at doing say 8 reps and just can't get that 9th, the next time start counting backwards from 9 and see if that works ... you may find you can push yourself to get #1.

Dammit, got a sprained wrist so I'm out of training till it's better - no sense screwing it up worse and I'm having probs lifting my bag, let alone weights Actually, I was going to try and train through it, but then I thouhgt of Dereck... 'nuff said

arggh typing with one hand is annoying...

I was wondering when you were going to post Tim. Yes, use me as an example ... that way you'll know if you train injured you will remain injured and then other bad injuries can occur.

Don't worry Tim, I worked out injured last night for the both of us and had a good night. Upped most weights and/or reps doing the HIT program. Wishing I was getting more out of the Deadlift but darn grip won't hold, and I've got pretty good grip strength. Deadlifts will never be squats but squats are a big no no for me.

Your thread so I won't talk anymore about my workout. You get better as I want to see your results doing this program. Take care of yourself.

Aaaarrrghhh!!! I wanna train!!! its still out of action, but its getting better... hopefully training by tuesday?