Thought I would start my own training log here , Ive been posting for a few years on Dr Dardens site on T-Nation for a number of years but it would seem that my training has evolved to something outside of the HIT remit.
I am 46 yrs of age & a former powerlifter , a sport in which I done quite well with , with both regional & national ( different associations ) titles to my credit … ALL drug free. I competed as a 75 kg lifter/middleweight and had 600lb + squat and deadlift … but my bench was lacking to make it any further and injury put paid to any further enjoyment in the sport.
I have also dabbled with bodybuilding/physique competition and despite doing very well the subjectivity of it all was not for me.
To-date I train only recreationally and have got myself back to a degree of condition that I once prided myself in. I enjoy a mixture of training protocol ( heavy , moderate , light and a mixture of volume ) and in particular the ideals of Gironda in terms of exercise choice and physical ideals , and Mike Mentzer on recovery.
My present training is as follows;
Mon ; Chest/Back
Chin to sternum 4 x8 reps
Gironda ( reverse grip ) dips 4 x8 reps
Neck press 5 x8 reps
High pulley row 5 x8 reps
Wed ; legs
Cable Belt/sissy squat 5 x15 reps
Cable/belt calves 5 x30 reps
Prone hypers 5 x10 reps
15 breaths between each set on each exercise.
U/row 4 x8 reps
R/lateral raise 4 x8 reps
(15 breaths between s/sets)
D/bell preacher curl(bi-lateral)4 x8 reps
D/bell ext 4 x8 reps
( 15 breaths between s/sets )
O/head pulley pushdown 4 x8 reps
( 15 breaths between sets )