FastFreddy Posted September 20, 2007 Report Share Posted September 20, 2007 THIS IS THE PROGRAM IVE SET FOR MYSELF UNTRAIN 4 THE LAST 3 OR MORE YEARS.EVERY MOVEMENT IS DONE UNDER 100% CONTROL WITH THE 8 SECOND RULE PER REP,THIS IS FOR SIZE WITH SHAPE,NOT FOR EGOS!I WAS 93KG /5.8FT AND FAT!DAY 1 MON 27,8,07SQUATS,ASS TO FLOOR FOR ALL!:60KG WARM UP 15 REPS,120KG 6REPS,LEG EXTENTIONS 15 PTS 9.9 REPS FAILER SUPERSET WITH FRONT SQUATS 60KG X6 REPS.STANDING CALF RAISERS:70KG WARM UP X12 REPS.122KG X9.4 REPS FAILER.D/B SEATED SHOULDER PRESS:20KG X 12 REPS WARMUP,25 KG X 12 REPS AND 1 REP FORCED.INCLINE D/B PRESS25 KG WARM UP X8,30KG X8 REPS + 1 FORCED.SEATED ROWS,5 PTS X 10 REP WARM UP,9 PTS X 11.3 REPS FAILER.PULL DOWNS:5 PTS X8 REP WARM UP.7PTS X 9.1 REPS FAILER+ 1 REP FORCED.TOTAL TIME 1 HR.DAY 2 WENS 29.8.07LEG PRESS 200KG WARMUP X 15 REPS,LEG CURLS 7 PTS X 11.3 REPS FAILER + 2 FORCED REPS SUPER SET WITH LEG PRESS210KG X18 REPS FAILER.ST/LEG/DEAD LIFT TO STRETCH OUT 40KG X 10 REPS.LYING TICEP EXTENTIONS: ESY BAR 30KG X 12 WARMUP,50KG X 6.6 REPS FAILER _ 1 REP FORCED.STANDING D/B BICEP CURLS:10KG X 15 REP WARMUP,15KG X 10.1 REPS FAILER + 2 REPS FORCED.D/B SHURGS:16KG X 15 REP WARMUP,27KG X 16.1 REP FAILER.STANDING CABLE ROW:2 PTS X 10 REP WARMUP,5 PTS X 7 REPS FAILER + 2 REPS FORCED.50 MINS.DAY 3 FRI 31/8/07SQUATS:70 KG X 20 REPS WARMUP,120KG X 12 REPS.CALF RAISERS:90KG X 13 REP WARMUP,144KG X 12 REPS FAILER.DIPS:BODY WEIGHT ONLY WARMUP X 12 REPS,20KG X 7.6 REPS FAILER + 1 REP FORCED.BENT OVER ROWS:26 KG BAR X 15 REP WARMUP,50KG BAR X 11.4 REPS FAILER.NAUTIUS PULL OVER MACHINE:12 PTS X 8.4 REP FAILER + 1 REP FORCED SUPERSET WITH REV GRIP PULL DOWN:9 PTS X 4.3 REPS + 2 FORCED.1 HR + 10 MINS. Quote Link to comment Share on other sites More sharing options...
FastFreddy Posted September 20, 2007 Author Report Share Posted September 20, 2007 U WLL SEE AS I PROGRESS ILL WILL REMOVE SOME MOVEMENTS ALTOGETHER OR REPLACE THEM WITH MACHINES SO I CAN TRAIN MORE INTENSIE AS I GET MOR RESISTANCE TO PAIN. I AJUST SOME WARMUP WEIGHTS TO0.DAY 1 MON 3/9/07SQUATS:75KG WARMUP 15 REPS,LEG EXTENTIONS:15 PTS X 11.2 REP FAILER + 1 FORCED SUPERSET WITH FRONT SQUATS :60KG X 12 REPS.CALF RAISERS:90KG X 15 REP WARMUP,144 KG X 13.4 REP FAILER.D/B SHOULDER PRESS:22 KG X 12 REP WARMUP,27 KG X 10.4 REP FAILER + 1 REP FORCED.INCLINE D/B PRESS:25KG X 10 REP WARMUP,30 KG X 8.4 REP FAILER + 1 REP FORCED.SEATED ROW:5 PTS X 12 REP WARMUP,9 PTS X 21.4 REPS FAILER.PULL DOWNS:5 PTS X 10 REP WARMUP,7 PTS X 10.1 REPS FAILER.DAY 2 WENS 5/9/07LEG PRESS: 200 KG X X 16 REP WARMUP,LEG CURLS:8 PTS X 11.3 REPS FAILER SUPER SET WITH LEG PRESS:250 KG X 17 REPS FAILER.DEAD LIFT STRETCH:40 KG X 10 REP.LYING TICEP EXTENTIONS:30 KG X 15 WARMUP,50 KG X 7.4 REPS FAILER + 1 REP FORCED.D/B STANDING BICEP CURLS:11 KG X 12 REP WARMUP,16 KG X 8.4 REPS FAILER + 1 REP FORCED.D/B SHRUGS:18KG X 15 REP WARMUP,30 KG X 19.2 REPS FAILER.CABLE STANDING ROW:2 PTS X 15 REP WARMUP,5 PTS X 8.4 REPS FAILER. 46 MINS.DAY THREE OFF,MOTO CROSS SAT SO RECOVER. Quote Link to comment Share on other sites More sharing options...
FastFreddy Posted September 20, 2007 Author Report Share Posted September 20, 2007 DAY 1 MON 10/9/07SQUATS:75 KG X 20 REP WARMUP,120 KG X 14 REPS FAILER.CALF RAISES:90 KG X 18 REP WARMUP,155 KG X 12.4 REPS FAILER.DIPS: BODY X 8 REP WARMUP,30 KG X 6.2 REPS + TO NEGS.BENT ROWS (BAR):30KG X 12 REP WARMUP,50 KG X 13.4 REPS FAILER.NAUTIUS PULL OVER MACHINE:12 PTS X 9.1 REPS SUPERSET WITH REV GRIP PULL DOWNS:9 PTS X 6.1 REPS FAILER.1 HOUR.DAY 2 WENS 12/9/07LEG PRESS:200 KG X 16 REP WARMUP.LEG CURLS:8 PTS X 13.2 REPS + 2 REPS FORCED + SUPERSET WITH LEG PRESS:260 KG X 16 REPS FAILER.TRICEP EXTENTIONS:30KG X 15 REP WARMUP,50KG X 9.4 REPS FAILER.D/B STANDING BICEP CURLS:11 KG X 15 REP WARMUP,16KG X 11.1 REPS FAILER.D/B SHRUGS:20KG X 15 REP WARMUP,35KG X 17.2 REPS FAILER.CABLE STANDING ROW:2 PTS X 10 REP WARM UP,5 PTS X 12.2 REPS FAILER +1 FORCED REP.45 MINS.DAY 3 FRI 14/9/07SQUATS:80 KG X 15 REP WARMUP.LEG EXTENTIONS:15 PTS X 15.2 REPS FAILER + SUPERSET WITH FRONT SQUATS:70KG X 9 REPS FAILER.CALF RAISERS:90KG X 18 REP WARMUP,156KG X 14.1 REPS FAILER.D/B SHOULDER PRESS:20KG X 10 REP WARMUP,30KG X 11.2 REPS FAILER.INCLINE PRESS MACHINE:40KG X 10 REP WARMUP,100KG X 10.3 REPS FAILER.SEATED ROWS:5 PTS X 12 REP WARMUP,10 PTS X 9.9 REPS FAILER.PULL DOWNS:5 PTS X 8 REP WARMUP,9 PTS X 10.4 REPS FAILER + 1 REP FORCED.1 HR + 15 MINS.YOU WILL ALSO SEE I HOLD BACK MORE ON WARMUP SETS TO SAVE SOME FOR THE BIG SET,THE WORKING SET IS THE ONLY SET THAT IS PRODUCTIVE FOR SIZE,THE WARMUP IS ONLY THAT(WARMUP AND BLOOD FLOW TO MUSCLE AND JOINTS) AND I LIKE TO DILL IN ITH IT BEFORE A ALLOUT SET. Quote Link to comment Share on other sites More sharing options...
FastFreddy Posted September 21, 2007 Author Report Share Posted September 21, 2007 17/9/07 MONSQUATS:75KG X 15 WARMUP,130KG X 10 REPS FAILER.CALF RAISERS:90KG X X18 REPS WARMUP,165KG X 12.2 REPS FAILER.DIPS,BODY X 8 REP WARMUP,30 KG X 7.8 REPS FAILER.BENT ROWS:30KG X 12 REP WARMUP,60KG X 14 REPS FAILER.NAUTUIS PULL OVER MACHINE:13PTS X 8.3 REPS FAILER SUPERSET WITH REV GRIP PULL DOWNS:10PTS X 4.2 REPS FAILER.1 HR.DAY 2 19/9/07 WENSLEG PRESS:150KG X 16 REP WARMUP.LEG CURLS:9 PTS X 11.3 REPS FAILER + 3 FORCED REPS + SUPERSET WITH LEG PRESS:280KG X 16 REPS FAILER.ST/LEG/DEADLIFT STRETCHING:40KG X 12.NAUTUIS TRICEP MACHINE:5PTS X 15 REP WARMUP,11PTS X 8.2 FAILER + 2 FORCED REPS.CONTRATION BICEP CURLS SEATED D/B:18KG X L=10 + 1 FORCED,R=9.3 + 1 FORCED.SHRUGS:15 KG X 15 REP WARMUP,41 KG X 11.1 REPS FAILER.STANDING CABLE ROW:2 PTS X 12 REP WARMUP,6 PTS X 5.2 REPS FAILER + 1 FORCED REP.1 HR + 8 MINS.ILL LOAD TODAYS ONE AFTER IVE TRAINED A 3PM, Quote Link to comment Share on other sites More sharing options...
Pure Posted September 21, 2007 Report Share Posted September 21, 2007 Bro your post's make my eyes bleed :shock: , jokes...Punctuation is your friend :wink: But apart from that how are you finding training legs three times a week...Are you recovering alright?Depending on volume you could potenially be overtraining...Or so they say :roll:Whatever works broTrain hard!! Quote Link to comment Share on other sites More sharing options...
FastFreddy Posted September 21, 2007 Author Report Share Posted September 21, 2007 Bro your post's make my eyes bleed :shock: , jokes...Punctuation is your friend :wink: But apart from that how are you finding training legs three times a week...Are you recovering alright?Depending on volume you could potenially be overtraining...Or so they say :roll:Whatever works broTrain hard!!HI MATE,THE TOLAL VOLUME OF WORK ON EACH WORKOUT FOR THE LEGS IS ONLY 2 WORKING SETS TILL FAILER,THE OTHER SET OR 2 ARE JUST A WARMUP, SO WITH ONLY 2 WORKING SETS THREE DAYS PRE WEEK = 6 SETS TILL FAILER IN TOLAL FOR THE LEGS AND YOULL SEE THEY ARE ALL HITTING THE LEGS IN DIFFERNT WAYS,AS I PROGRESS ILL REMOVE MORE OF THE WARMUP SETS ,I FIND TRAINING THE BODY AS A WHLOE WORKS BETTER ,I MAY NEED TO EXSTEND THE REST TIME LONGER AS I PROGRESS TO,ONE CAN ONLY GROW AFTER HE HAS RECOVERED,NOT AT THE SAME TIME OR BEFORE. Quote Link to comment Share on other sites More sharing options...
2guns Posted September 21, 2007 Report Share Posted September 21, 2007 how long is this way of training used for? long term as in for good or do u cycle it with another training method Quote Link to comment Share on other sites More sharing options...
ExpensiveUrine Posted September 22, 2007 Report Share Posted September 22, 2007 MY EYES ARE NOT HARDCORE ENOUGH TO BE READING THIS JOURNAL!!! Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted September 22, 2007 Report Share Posted September 22, 2007 What're your training goals? Do you compete in BB?CAPS = shouting Quote Link to comment Share on other sites More sharing options...
Paul Posted September 22, 2007 Report Share Posted September 22, 2007 WELCOME BACK ARGHHHHHHHHHHHHHH :computer: Quote Link to comment Share on other sites More sharing options...
FastFreddy Posted September 23, 2007 Author Report Share Posted September 23, 2007 WELCOME BACK ARGHHHHHHHHHHHHHH :computer:cheers paul! lol! Quote Link to comment Share on other sites More sharing options...
FastFreddy Posted September 23, 2007 Author Report Share Posted September 23, 2007 What're your training goals? Do you compete in BB?CAPS = shouting hi ya poos and wees lol!yes size,shape sepation all for comp Quote Link to comment Share on other sites More sharing options...
FastFreddy Posted September 23, 2007 Author Report Share Posted September 23, 2007 how long is this way of training used for? long term as in for good or do u cycle it with another training method Quote Link to comment Share on other sites More sharing options...
FastFreddy Posted September 23, 2007 Author Report Share Posted September 23, 2007 friday,21/9/07squats: 80kg x 17 rep warmup.leg extentions: 16 pts x 16.2 reps failer superset with front squats:70kg x 9 reps.calf raisers:90kg x 20 rep warmup,165kg x 16.1 reps failer.shoulder press:20kg x 12 rep warmup,32kg x 9.2 reps failer.incline press:40kg x 15 rep warmup,110kg x 7.4 reps failer.seated rows:6 pts x 12 rep warmup,10 pts x 13.2 reps failer.pull downs :5 pts x 10 rep warmup,9 pts x 10.4 reps failer + 2 reps forced.1 hr + 10 mins Quote Link to comment Share on other sites More sharing options...
Cammo Posted September 24, 2007 Report Share Posted September 24, 2007 G'day mate.I've done a few cycles of HST a few years back and got some good results - not something I would consider doing long term though, the results seem to diminish after a while & once you start a new routine (say a 4 day split) you can drastically see improvement - that's just what I noticed anyway.Lifting some reasonable weight there - nice one.All the best!*The lower case postage is a whole lot nicer :pfft: Quote Link to comment Share on other sites More sharing options...
FastFreddy Posted September 24, 2007 Author Report Share Posted September 24, 2007 G'day mate.I've done a few cycles of HST a few years back and got some good results - not something I would consider doing long term though, the results seem to diminish after a while & once you start a new routine (say a 4 day split) you can drastically see improvement - that's just what I noticed anyway.Lifting some reasonable weight there - nice one.All the best!*The lower case postage is a whole lot nicer :pfft:HI Cammo 8) just wanted to know what hst stands for m8?i know what you mean by not seeing results(as in shape)after 6 months.last time i did heavy duty i gained a lot of mass about 20kg,but lost all me cuts.i have not trained this way before using the whole body in each workout tho,my clients seem to do well with it tho,only i dont think most ppl can handle the intensity of failer,forced reps and very heavy negatives,they all seem to fail mentally not musclur failer. Quote Link to comment Share on other sites More sharing options...
Cammo Posted September 24, 2007 Report Share Posted September 24, 2007 Sorry mate - I read HST instead of HIT - my bad.HST - Hypertrophy Specific Training - just another fad training technique.Info can be found here: http://www.hypertrophy-specific.com/hst_index.html Quote Link to comment Share on other sites More sharing options...
FastFreddy Posted September 24, 2007 Author Report Share Posted September 24, 2007 Sorry mate - I read HST instead of HIT - my bad.HST - Hypertrophy Specific Training - just another fad training technique.Info can be found here: http://www.hypertrophy-specific.com/hst_index.htmland you found it,i rest my case,your the mag reader! lookiig for somethink that may help you Quote Link to comment Share on other sites More sharing options...
FastFreddy Posted September 25, 2007 Author Report Share Posted September 25, 2007 tues 25/9/07squats:80gk x 19 rep warmup,130kg x 14 reps.calf raisers:90kg x 20 rep warmup,165kg x 15.1 reps + 10 second rest+5.4 reps failer.dips,1x8 rep warmup,30kg x 8.7 reps.bent over rows:30kg x 8 rep warmup,70kg x 10 reps.nautilus pull over machine:14 pts x 7.3 reps failer + super set with rev-grip pull downs:10 pts x 6.3 reps.nautilus bicep machine:12 pts L x 12.2 failer,R x 11.3 reps failer1 hour. Quote Link to comment Share on other sites More sharing options...
FastFreddy Posted October 2, 2007 Author Report Share Posted October 2, 2007 i had 4 days off to fully recover.monday 1-10-07squats:70kg x 15 rep warm up,140kg x 10 reps.calf raisers:90kg x 20 rep warmup,180kg x 11.9 reps failer.dips: 1 x 8 rep warmup,35kg x 6.6 reps failer.bent rows:30kg x 12 rep warmup,70kg x 14 reps failer.nautilus pull over:15 pts x 7.4 reps failer + superset with rev-grip pull downs:10pts x 4.4 reps + 1 forced.nautilus bicep machine: 13pts x L=17,R=9.4 failer. Quote Link to comment Share on other sites More sharing options...
disasterpiece Posted October 2, 2007 Report Share Posted October 2, 2007 When will you start doing 100% HARDCORE workouts? Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted October 2, 2007 Report Share Posted October 2, 2007 lol,yeah... only one super set... no forced reps... didnt even go to failure on the squats....lol Quote Link to comment Share on other sites More sharing options...
FastFreddy Posted October 2, 2007 Author Report Share Posted October 2, 2007 When will you start doing 100% HARDCORE workouts?what do you mean by that m8? Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted October 2, 2007 Report Share Posted October 2, 2007 I know you dont care what I think because im just a young punk... but I think disaster is meaning that your workouts are not as 'hard core' as you claim. Quote Link to comment Share on other sites More sharing options...
FastFreddy Posted October 2, 2007 Author Report Share Posted October 2, 2007 lol,yeah... only one super set... no forced reps... didnt even go to failure on the squats....loljust put weights up on most,so i will deal with that before forced reps,i only do one superset per workout when training the whole body say its very taxing,all working sets till failer m8,i failed on the way up of my 10 squat and me training partner helped me unload weight, Quote Link to comment Share on other sites More sharing options...
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