Blonde will make you STRONG

[Marky147]

I usually do

Mon - Chest & Bi
Tue - Legs
Thu - Shoulders & Tri
Fri   - Back

Should be my favourite day of the week, as I only have to do one or two exercises, and both the machines are next to each other.

I've got MS and my legs don't work too well, so I usually just warm up on the hack squat machine, and then 5-10* sets in a seated horizontal leg press.

*Depends how much they misbehave

[EvilPie]

I usually do

Mon - Chest & Bi
Tue - Legs
Thu - Shoulders & Tri
Fri   - Back

Should be my favourite day of the week, as I only have to do one or two exercises, and both the machines are next to each other.

I've got MS and my legs don't work too well, so I usually just warm up on the hack squat machine, and then 5-10* sets in a seated horizontal leg press.

*Depends how much they misbehave

Have you ever tried training each body part twice per week? It works brilliantly for me so may be worth a go.

All you have to do is cut your normal session in half. The basic theory behind it is that you get to train each body part a little bit harder because it's always fresh as opposed to being knackered towards the end of your session.

For your 4 days it would be something like:

Chest, back, bis
Legs, shoulders, tris
Shoulders, back, bis
Chest, legs, tris

You still get the same amount of total work in for the week for each body part it's just split up a bit. It feels weird at first because you're hard wired to think you should be smashing your shoulders for a full session but it actually works really well.

[Marky147]

I was thinking about just doing full body 4x a week after Xmas, as my PT is looking to move away, and I don't really want to pay full whack for PT.

[BangBang]

I usually do

Mon - Chest & Bi
Tue - Legs
Thu - Shoulders & Tri
Fri   - Back

Should be my favourite day of the week, as I only have to do one or two exercises, and both the machines are next to each other.

I've got MS and my legs don't work too well, so I usually just warm up on the hack squat machine, and then 5-10* sets in a seated horizontal leg press.

*Depends how much they misbehave

@dean
Sound advice from from Matt, GSP endorses this type of training regimen too.

Good going for keeping the training up even with a disability...

But seriously? MS is no excuse to miss leg day 😎

Finding a good PT and one that you trust is very difficult. I go to a health club which has high PT attrition rate, they come in with lots of momentum and I’m sure they have the best intentions but after a year or so they leave because they lose a lot of clients over false promises or not understanding the body and injuring them. So be extra careful (which I’m sure you know)

[Marky147]

Leg day is the one I'd prefer not to miss, because I can't do much with them anyway

Just how it worked out this week, with me getting caught out by work on Tuesday. That coupled with the gym only open limited hours, and having to book in.

My PT is good. Nice lad, and knows his stuff. We've been mates for years used to live across the road from me when he still lived with his folks.

[BangBang]

Leg day is the one I'd prefer not to miss, because I can't do much with them anyway

Just how it worked out this week, with me getting caught out by work on Tuesday. That coupled with the gym only open limited hours, and having to book in.

My PT is good. Nice lad, and knows his stuff. We've been mates for years used to live across the road from me when he still lived with his folks.

Ah I get it... You mentioned your PT is moving away?

[Marky147]

Leg day is the one I'd prefer not to miss, because I can't do much with them anyway

Just how it worked out this week, with me getting caught out by work on Tuesday. That coupled with the gym only open limited hours, and having to book in.

My PT is good. Nice lad, and knows his stuff. We've been mates for years used to live across the road from me when he still lived with his folks.

Ah I get it... You mentioned your PT is moving away?

Yeah, he's been talking about it for a while, but after all this I think he's finally going to up sticks after Xmas.

I'm going to go to a few of the other gyms to see which will be the best fit for me on my own, and go from there.

Another gym he did some PT at in Poole is opening a branch in our town soon, and we have a few others within 15mins drive, as well.

[EvilPie]

Saturday bench took a bit of a hit today. They've got super strict with spotting and won't even allow a lift off any more. Previously we were lifting off for each other n the heavy sets then standing back to just step back in if death was about to occur.

Anyway now we can't even do that so the next 5 weeks of 1RM to 4RM really aren't an option any more. Doesn't work out too bad as I'm currently more interested in hypertrophy than pure strength and also my mate has a bit of an arm injury that's probably not best suited to aiming for low rep PRs.

We just did 3 x 10 on the incline, flat bench with bands, high volume incline machine and then some arms to finish. It was bordering on a de-load session to be honest but felt pretty good. We'll aim for some progression on the incline and see where that leads which will hopefully tie in nicely with my Tuesday incline work.

I joined my mate for some squats at the end of the session which is the first time I've squatted since pre-lockdown. He's doing a squat every day thing between now and Christmas and seems to be doing really well so far.

His goal is to work up to a 220kg triple every day which so far he's managed for 8 days running. It's first time I've watched him do it and his form is awesome. All 3 reps look the same just the last one is a bit slower but all of them hit depth. He says he feels much better doing this every day than previously when he was just doing his heavy squats once per week. I'd be interested to know if anyone has ever tried the squatting every day thing? I've heard of some pros doing it and can understand the theory so I'll be interested to see how he goes.

I'm going to be doing similar myself although at a much lighter weight trying to rebuild. Just did 80kg today for 3 sets of 4 all with a nice pause. That's actually pretty good for me especially as I've not squatted for about 7 months. I'll be squatting every session so 5x per week and then just do some body weight volume stuff the two days I don't hit the gym.

Could be a long road trying to get up to a more reasonable weight but I have the patience so will stick at it.

[BangBang]

Saturday bench took a bit of a hit today. They've got super strict with spotting and won't even allow a lift off any more. Previously we were lifting off for each other n the heavy sets then standing back to just step back in if death was about to occur.

Anyway now we can't even do that so the next 5 weeks of 1RM to 4RM really aren't an option any more. Doesn't work out too bad as I'm currently more interested in hypertrophy than pure strength and also my mate has a bit of an arm injury that's probably not best suited to aiming for low rep PRs.

We just did 3 x 10 on the incline, flat bench with bands, high volume incline machine and then some arms to finish. It was bordering on a de-load session to be honest but felt pretty good. We'll aim for some progression on the incline and see where that leads which will hopefully tie in nicely with my Tuesday incline work.

I joined my mate for some squats at the end of the session which is the first time I've squatted since pre-lockdown. He's doing a squat every day thing between now and Christmas and seems to be doing really well so far.

His goal is to work up to a 220kg triple every day which so far he's managed for 8 days running. It's first time I've watched him do it and his form is awesome. All 3 reps look the same just the last one is a bit slower but all of them hit depth. He says he feels much better doing this every day than previously when he was just doing his heavy squats once per week. I'd be interested to know if anyone has ever tried the squatting every day thing? I've heard of some pros doing it and can understand the theory so I'll be interested to see how he goes.

I'm going to be doing similar myself although at a much lighter weight trying to rebuild. Just did 80kg today for 3 sets of 4 all with a nice pause. That's actually pretty good for me especially as I've not squatted for about 7 months. I'll be squatting every session so 5x per week and then just do some body weight volume stuff the two days I don't hit the gym.

Could be a long road trying to get up to a more reasonable weight but I have the patience so will stick at it.

So I did a similar program for 6 weeks a few years ago, a lot of people do it with GOMAD but being lactose intolerant I increased my calories significantly concentrating on fats and protein.

Starting with 60kg I did 20 squats a session at the start of the session, going up by 10kg a week for 6 weeks working up to 120kg.

What I noticed -

Once I got my head around 20 reps I wanted to increase my reps on everything and it took a lot of control and focus not to.
Focus- it gave me laser like focus from week 2  onwards not sure why but my focus increased in all aspects of life
Strength - My strength didn’t increase significantly
Weight - I put on around a stone more then normal while on a 6 week heavy lifting plan
Recovery- I didn’t feel a significant difference with recovery but I think I generally recover well

Other things -
You will need to buy new jeans or live in joggers.
Car seat - you’ll have to put your car seat down because of your new Kim K ass
Sweat- you’ll smell different when you sweat, I didn’t notice this as much as my wife did.
Libido - huge increase in libido

Not sure wether 6 weeks was enough time for the program maybe 8 weeks would work better but overall there was no significant takes from it that would want me to do it again.

Next week I’m cleaning the garage so will get all my gym note books out and give you some better breakdowns

[EvilPie]

Interesting to see what you got from it. I have a really poor squat so if I get any of those things you mention it will have been well worth it.

I've had quite a nice leg session going on for the last 12 weeks and I think that will put me in a good place to give this a go. Hopefully I can build a foundation to then be able to keep squatting without injury.

3 days in.... 60 odd to go......

[EvilPie]

Leg day is the one I'd prefer not to miss, because I can't do much with them anyway

Just how it worked out this week, with me getting caught out by work on Tuesday. That coupled with the gym only open limited hours, and having to book in.

My PT is good. Nice lad, and knows his stuff. We've been mates for years used to live across the road from me when he still lived with his folks.

Let me know if you want to join me on my programme mate and I'll give you full details.

It's all based around Dr Greg stuff and I'm sure you'd like it.

I do 5 days but it would be easy to adapt for 4 days. Also I don't think there's anything you wouldn't be able to do in the routine but substitutes are easy enough to find.

I've done really well off it so far so I'd love to see how someone else goes with a similar routine.

[Marky147]

That sounds great, and will definitely be something to look at if he does dip after Xmas, thanks Matt.

I was thinking about buying his cookbook for Xmas, just to pick up some new recipes, and to say thanks for hours of entertainment

[BangBang]

Breakfast - Litre of water
Preworkout - None
Supps - none yet will have Creatine at 5pm

Had a bad day today, woke up at 3:30am started replying to emails. Didn’t get a chance to meditate and completely forgot to eat. Gym time came and I hadn’t eaten but needed to go as I promised an old boy I’d train with him.

Did shoulders  and some back felt weak, still got 2 plates on overhead press (on my insta story) but not great form and only managed 3 sets of 2 reps. On a plus note, my pull up game is getting better, I’m back up to sets of 8 and push ups seem easy again.

I’m going to take an hour off to eat now and try to get some calories down me. I felt a little cramp in my chest as I was stretching so will foam roll and trigger ball tonight.

Anyway I know I was off but this was my last set of 2 - form check

https://instagram.com/stories/stevensethi/2428475611297937584?igshid=1m7b7dw9rnfjc

[Ledders]

A week of cardio incoming. Got a massive kick in the hand on Saturday and have sprained a finger. Should have held onto the initial shot 

[iRaise]

Ticked off 3x6 110kg squats today and wasn't tooooo tough. Really want to build up for 120 for 3x8.

Took to DBs on today too, 38 for 3x8s. I think lifetime PB is 3x6 42 so really want to hunt that this year.

3x6 55kg OHP, again want to hunt 3x8 60 which would be a lifetime PB.

3x8 42 OAR, I think 44/46 is a lifetime PB for 8, I think I was getting 6 at 50 at one point when I was DL the 180-200. But slightly more interested in volume, dont want to go to regularly, only as a starting point to build up to the 8+.