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Old 10-28-2017, 06:42 AM   #1
Tobito
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Tobito's training log

Hi, I think it is about time for me to start journal here at IM after years of passive reading. I’m from Italy, have a stressful work but I'm learnig to manage stress in my life (in correlation to trainig).
Started training at the age of 24 and I’m now 34, last couple of months been training with an upper/lower 4 day split. I was on the “male Physique template” by Mike Israetel, but in 2° block (the metabolite block) I crushed in week3, the volume/intensity was over my recovery capacity and i felt really weak. Then switching to FT training cause this lower volume system can make me recovery better at this moment.
Season goal is to leaning out, I’m not heavy weight (66/65kgs and not tall) but I have to fight with stubborn belly fat. I’m on similar Dave Palumbo’s keto with a cheat meal ala Skipload on Sunday after wo, no cardio at all.

This is first wo of FT training Tier I:
Day 1-Lower load/upper pump
Front squat 60kgx12 reps (RPE9) rest 2 mins
Single leg ext. 30kgx12reps (fail) rest 2 mins
Leg curls 40kgx13 reps (fail) rest 2 mins
BB Side Squat 46kgx16 (fail) rest 2 mins
Single leg donkey calf raises BW+25kgx 4 sets of 14 reps (rest 15” in between)
Push-ups BW+10kgx25 reps, x25 reps
SS
Chest supported DB rows 15+15kgx18 reps, x15 reps
2 Supersets (90” rest in between)
EXTREME STRETCH PEC DB flies 15+15kgx30”
EXTREME STRETCH BACK Doorknob
DB rear delt raises 9+9kgx22reps
SS
V-Ups crunch x20reps
EXTREME STRETCH DELT
Hammer curls 9+9kgx22reps
SS
Db skullcrushers x20reps
EXTREME STRETCH BICS AND TRIS
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Old 10-28-2017, 10:16 AM   #2
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Old 11-03-2017, 08:16 AM   #3
Tobito
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Hi guys! Week I of FT training is gone. On last Sunday i decided to extend my "refeed" by another meal. The day following BW is gone up to 1,8 lbs... today I'm down my baseline by 1,54 lbs!

This is training from week I:

TIER I- Day2 Muscle Round Upper body
Meadows row 40kgx4 (5 sets)+5 reps
reverse grip rack chin 40kgx4 (4 sets)+3 reps 30kgx6
OCCLUSION STRETCH 35”
DB flies 45° 15+15KGx4 (5 sets)+7 reps
OCCLUSION STRETCH 60”
Seated Lateral raises 11+11kgx4 (5 sets)+5 reps
OCCLUSION STRETCH 30”
Incl CGBP 42kg x4 (5 sets)+5 reps
OCCLUSION STRETCH 60”
hanging leg raises 9kgx4 (5 sets)+3 reps


TIER I- Day3 Muscle Round Lower body
DB Standing calf raises 42kgx4 (5 sets)+6reps
Hip belt squat 50kgx4 (6 sets)
BB Hack squat touch and go 80kgx9 fail
Single leg RDL 21kgx20reps fail
OCCLUSION STRETCH 60”
Incl. DB Curls 11+11kgx16 reps
SS
j- curls 9+9kgx20 reps crazy pump
EXTREME STRETCH
Postwo refeed:
1)Pasta with tomato sauce and pecorino romano cheese, meatballs, ½ cup low fat ice cream, 3 pacs pavesini biscuits+jam
3 hours later:
2) 100gr cornflakes in 20 oz almond milk
Minimal water during refeed.


TIER I- Day4 upper load/lower pump
chin ups BW+20kgx9 (RPE9) Rest 120 secs
PNF stretch
Chinese row 70kgx6 (fail) Rest 120secs
PNF stretch
decl BB press 70kgx10 (fail) Rest 120secs
PNF stretch
Military press 40kgx9 (fail) Rest 90secs

Lower pump-
Goblet squat 21kgx20reps
s/s
Leg ext Platz 27kgx17reps
EXTREME STRETCH QUADS
fetal curls BWx16reps
s/s
BW Calf raise occluded x30reps
EXTREME STRETCH HAM
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Old 11-03-2017, 08:25 AM   #4
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Thanks, mate!
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Old 11-13-2017, 05:45 AM   #5
Tobito
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Hi guys! Week 2 and 3 are gone, on week2 I had some lower back pain then I had change some exercises.

Bw are slow down, looking much leaner.
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Old 11-25-2017, 09:23 AM   #6
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Quik updating. Week 4 my BW went down by 1 lb, and the workout's volume went up... very up.
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Old 12-02-2017, 02:16 PM   #7
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Past week was very stressfull, I need more rest/deload end more sleep: workout now are more brief and infrequent. BW goes down by 1,52 lbs (great!). Now I'm leaner but I'm flat... I don't know if I'll continue with VLCD or I'll reverse diet to reset my metabolism...
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Old 02-12-2018, 05:30 AM   #8
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Time to update. I workout with RPT system, nothing special... 1 top set then 2 set with -10% weight, aiming to up my lifts with low cals, especially in DL and Squat.
My current workout split is:

A.
DL SUMO reps goal 6-8
OHP (same as above)
SS rest 2 mins
SEAL ROW (same as above)
ABS

B.
DECL BB PRESS reps goal 6-8
INCL. DB PRESS reps goal 6-8
BB CURLS reps goal 8-12
SS
DB SKULLCRUSHERS reps goal 8-12

C.
ANDERSON reps goal 6-8
CHIN UP reps goal 6-8
CALVES in RP Fashion (aiming to 20RP)
ABS
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Old 02-24-2018, 10:11 AM   #9
Tobito
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My sumo Dl goes well, my lower back is good and I havent any pain. I have to take care with it and build perfect form. I'm happy cause in 7 weeks weight goes up by 16 kgs ( while my BW - now 65kg- goes down).

A.
DL SUMO 86kgx6r 78xAMRAP 70xAMRAP
OHP 44kgx6 42xAMRAP 40xAMRAP
SS rest 2 mins
SEAL ROW 70x8 66xAMRAP 62xAMRAP
ABS
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Old 02-26-2018, 09:42 AM   #10
Henke_prytz
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This looks like a pretty interesting training program. It's nice to see your progress on here. Good on you with the weight loss. Whats your goal for your weight? How come you switched from FT?
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Old 02-28-2018, 12:00 PM   #11
Tobito
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Yeah, progress are really good. My weight goal is to leaning out while my lifts still goes up. After FT I had a little break, cause Iwas so sore and weak.
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Old 02-28-2018, 12:21 PM   #12
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Alright that sounds like a good goal. Do you have a goal weight to hit?
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Old 03-02-2018, 01:52 PM   #13
Tobito
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I do.
6 reps with 175x BW Decl Bench, (current 1,3)
6 reps with 2 BW Sumo DL (current 1,35)
6 reps with 1,25 BW Front squat (current 1)
8 reps with 1,5kg x BW chin ups (current 1,3)
8 reps with (at least) 0,8x BW OHP
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Old 03-02-2018, 01:58 PM   #14
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B.
DECL. BENCH PRESS 3 set rep goal 6-8 rest 5 min
82kgx9 78kgx7 74kgx8
INCL. 30° DB BENCH 3 set rep goal 6-8 rest 5 min
31+31kgx6 29+29kgx6 27+27kgx7
BB POWER CURLS 3 set rep goal 8-12
36kgx11 (ultima cheatata) 32kgx8 28kgx9
SS rest 2 min fra sets
DB SKULLCRUSHERS 3 set rep goal 8-12
19+19kgx10 17+17kgx10 15+15kgx12
Over& back banded (for pre-hab) 1x40 RP
YTWL 5 rounds
60’ wo

C.
ANDERSON SQUAT 3 set rep goal 6-8 rest 5 min
64kgx9 (attg) 58kgx8 (attg) 52kgx12 (attg)
W. CHINS 3 set rep goal 6-8 rest 5 min
22kgx6 20kgx6 18kgx6
DONKEY CALF RAISES SINGLE 1 Set rep goal 20 (Rest-pause 10” rest)
40kgx25 RP
LEG RAISES
7kgx13
60’ WO


WEEK VIII
A.
SUMO DL 3 set rep goal 6-8 rest 5 min WU
88kgx6 my lower back was little sore after
80kgx6
72kgx5
OHP 44kgx7 42kgx8 40kgx10
SS rest 2 min between sets
SEAL ROW 72kgx6 68kgx7 64kgx8
reverse hyper 4x10
Planks
Stretching (lower back)
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Old 03-05-2018, 06:30 AM   #15
Tobito
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B.
DECL. BENCH PRESS 3 set rep goal 6-8 rest 3 min
84kgx7 80kgx7 76kgx9
INCL. 30° DB BENCH 3 set rep goal 6-8 rest 3 min
31+31kgx7 29+29kgx8 27+27kgx9
No accessories today cause my upper back and serratus anterior was tigh
30’ wo + 30’ LISS CARDIO

C.
ANDERSON SQUAT 3 set rep goal 6-8 rest 3 min
66kgx9 (attg) 60kgx11 (attg) 54kgx12 (attg)
W. CHINS 3 set rep goal 6-8 rest 3min
22kgx8 20kgx8 18kgx7
NO ACCESSORIES
50’ WO+20 walking
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Old 03-26-2018, 06:34 AM   #16
Tobito
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Last WEEK (X)
A
SUMO DL 3 set rep goal 6-8 rest 5 min WU
88kgx8
80kgx8
72kgx8
OHP 46kgx6 44kgx7 42kgx6
SS rest 2 min
SEAL ROW 74kgx6 70kgx7 66kgx7
Stretching low back

Day after:
50’ light morning cardio fasted
60’ light cardio afternoon
this help me with recovery

B
DECL. BENCH PRESS 3 set rep goal 6-8
86kgx6 82kgx6 78kgx7 (3 mins rest)
INCL. 30° DB BENCH 3 set rep goal 6-8
33+33kgx6 31+31kgx6 29+29kgx6 (3mins)
BB POWER CURLS 3 set rep goal 8-12  low back suffers
38kgx8 (ultima cheatata) 34kgx9 30kgx8
SS rest 2 min
DB Kickback 3 set rep goal 8-12
15+15x13 13+13kgx15 11+11kgx 15
Over& back banded (pre-hab) 1x61 RP
60’ wo +15’ CARDIO LISS

C.
ANDERSON SQUAT 3 set rep goal 6-8 rest 3 min
68kgx6 (attg) 62kgx8 (attg) 56kgx10 (attg)
W. CHINS 3 set rep goal 6-8 rest 3min
BW+23kgx8 BW+15kgx9 BW+7kgx11
DONKEY CALF RAISES SINGLE 1 Set rep goal 20 (Rest-pause 10” rest)
45kgx21 RP
LEG RAISES 1x12
9kgx7
50’ WO+30 walking

On restdays: aiming to do a daily 10,000-step target, this help me a lot with work capacity and leaning out.

Note: my DL going up, this is good cause years ago had low back pain.... little by little hope to build serious weights here.

Last edited by Tobito; 03-26-2018 at 06:42 AM.
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Old 03-26-2018, 11:42 AM   #17
Henke_prytz
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Good to see an update. And cool to hear that your DL is going up without back pain. Good on ya
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Old 03-27-2018, 07:03 AM   #18
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Thanks mate. ��
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Old 04-03-2018, 01:14 PM   #19
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WEEK XI
A.
SUMO DL with belt 3 set rep goal 6-8 rest 5 min
90kgx6 (good form)
82kgx7
74kgx9 (very good)

OHP 46kgx6  stalling 44kgx7 36kgx11
SS rest 2 min
SEAL ROW 74kgx8 70kgx8 66kgx8
Crunch 15kgx8
reverse hypers 2x10
Stretching low back
During wo: Metallica – Whiplash; Metallica – Blackened; Metallica - For Whom The Bell Tolls; Iron Maiden - Hallowed Be Thy Name
Notes: not bad cause I slept only 5 hours. OHP feels heavy then I dropped to 36kg instead of 42kg to deload the movement

DAY after
60’ light (3,6 speed) morning cardio fasted
60’ light (3,4 speed) afternoon

B.
DECL. BENCH PRESS 3 set rep goal 6-8 rest 5 min
86kgx7 (8 reps but last with bad form, then I consider 7reps) 82kgx7 78kgx7 (3 mins)
INCL. 30° DB BENCH 3 set rep goal 6-8 rest 5 min
33+33kgx6 31+31kgx7 29+29kgx7 (5 mins)
BB POWER CURLS 3 set rep goal 8-12
38kgx10 34kgx11 30kgx11
SS rest 2 min
DB Kickback 3 set rep goal 8-12
17+17x12 15+15kgx14 13+13kgx14
Over& back banded (for pre-hab) 1x65 RP
60’ wo +15’ CARDIO LISS
Notes: today weights was “heavy”, bad work capacity for this WO.

Day after
60’ light (3,6 speed) morning cardio fasted
60’ light (3,4 speed) afternoon

C.
ANDERSON SQUAT 3 set rep goal 6-8 rest 3-5 min
68kg8 (attg) 62kgx9 (attg) 56kgx10 (attg)
W. CHINS 3 set rep goal 6-8 rest 3min
BW+24kgx7 Bw+16kgx8 BW+8kgx10
NO ACCESSORIES

Last edited by Tobito; 04-03-2018 at 01:19 PM.
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Old 04-04-2018, 02:53 AM   #20
Henke_prytz
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Posts: 150
Quote:
Originally Posted by Tobito View Post
WEEK XI
A.
SUMO DL with belt 3 set rep goal 6-8 rest 5 min
90kgx6 (good form)
82kgx7
74kgx9 (very good)

OHP 46kgx6  stalling 44kgx7 36kgx11
SS rest 2 min
SEAL ROW 74kgx8 70kgx8 66kgx8
Crunch 15kgx8
reverse hypers 2x10
Stretching low back
During wo: Metallica – Whiplash; Metallica – Blackened; Metallica - For Whom The Bell Tolls; Iron Maiden - Hallowed Be Thy Name
Notes: not bad cause I slept only 5 hours. OHP feels heavy then I dropped to 36kg instead of 42kg to deload the movement

DAY after
60’ light (3,6 speed) morning cardio fasted
60’ light (3,4 speed) afternoon

B.
DECL. BENCH PRESS 3 set rep goal 6-8 rest 5 min
86kgx7 (8 reps but last with bad form, then I consider 7reps) 82kgx7 78kgx7 (3 mins)
INCL. 30° DB BENCH 3 set rep goal 6-8 rest 5 min
33+33kgx6 31+31kgx7 29+29kgx7 (5 mins)
BB POWER CURLS 3 set rep goal 8-12
38kgx10 34kgx11 30kgx11
SS rest 2 min
DB Kickback 3 set rep goal 8-12
17+17x12 15+15kgx14 13+13kgx14
Over& back banded (for pre-hab) 1x65 RP
60’ wo +15’ CARDIO LISS
Notes: today weights was “heavy”, bad work capacity for this WO.

Day after
60’ light (3,6 speed) morning cardio fasted
60’ light (3,4 speed) afternoon

C.
ANDERSON SQUAT 3 set rep goal 6-8 rest 3-5 min
68kg8 (attg) 62kgx9 (attg) 56kgx10 (attg)
W. CHINS 3 set rep goal 6-8 rest 3min
BW+24kgx7 Bw+16kgx8 BW+8kgx10
NO ACCESSORIES
Are you doing cardio twice a day on your off days? And I really like the addition of what music you got going for your workouts
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Old 04-07-2018, 12:28 PM   #21
Tobito
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I'm not doing always cardio twice a day on my off days; I'm aiming to do a daily 10,000-step target, then only certain days I need to do my cardio twice.
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Old 04-10-2018, 07:20 AM   #22
Tobito
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WEEK XII
A.
SUMO DL with belt 3 set rep goal 6-8 rest 3 min
90kgx8 (very good form)
82kgx8
74kgx8
OHP 46kgx7 44kgx7 42kgx7
SS rest 2 min
SEAL ROW 76kgx6 72kgx6 68kgx7
Crunch 15kgx12
reverse hyper 3x10
Stretching low back
During wo: Iron Maiden - Aces High, Iron Maiden - The Trooper, Iron Maiden - Run To The Hills, Megadeth - Holy Wars...The Punishment Due, Slayer - Raining Blood, Metallica - Whiplash

day after
60’ light (3,6 speed) morning cardio fasted
60’ light (3,6 speed) afternoon

B.
DECL. BENCH PRESS 3 set rep goal 6-8 rest
86kgx8 82kgx7 78kgx8 noticeable pump (3 mins)
INCL. 30° DB BENCH 3 set rep goal 6-8 rest
Not paused 33+33kgx7
Paused 31+31kgx5 29+29kgx5 (3 mins)
Here new tool in “light” sets to strengthen the bottom of my DB press
BB POWER CURLS 3 set rep goal 8-12
38kgx11 34kgx12 30kgx11
SS rest 2 min fra sets
DB Kickback 3 set rep goal 8-12
19+19x8 17+17kgx 15+15kgx13
Crazy arms pump
Over& back banded (for pre-hab) 1x68 RP
60’ wo +15’ CARDIO LISS
DURING WO: Metallica - Nothing else matter, Metallica Enter sandman, Metallica Fade to Black, Slayer - Seasons In The Abyss. Cemetery Gates – Pantera, In My Darkest Hour - Megadeth

day after
60’ light (3,8 speed) morning cardio fasted
40’ light (3,8 speed) afternoon

C.
Reverse hyper 3x10 WU
ANDERSON SQUAT 3 set rep goal 6-8 rest 3 min
70kg7 (parallel) 64kgx9 (attg) 58kgx11 (attg)
Very very good
W. CHINS 3 set rep goal 6-8 rest 3min
BW+24kgx8 Bw+16kgx10 BW+8kgx13
DONKEY CALF RAISES SINGLE 1 Set rep goal 20 (Rest-pause 10” rest)
47kgx20 RP
LEG RAISES 9kgx9
45’ WO+ 20 Cardio LISS
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Old 04-16-2018, 07:14 AM   #23
Tobito
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WEEK XIII
A.
SUMO DL with belt 3 set rep goal 6-8 rest 3 min
92kgx8 (good form. Shit! Really good. Same reps but up 2 kilos)
84kgx8
76kgx9

OHP 46kgx8 44kgx8 42kgx7
SS rest 2 min
SEAL ROW 76kgx7 72kgx8 68kgx8

Crunch 17kgx13

reverse hyper 2x10with no weight, 3kgx10 3kgx8 (1 min rest)
Stretching low back
During wo: Black Sabbath-war pigs, Judas Priest- Firepower; Judas Priest- Children of the sun;¸Pantera- Walk; DIO- Holy diver; Metallica-Sad but true¸Iron Maiden - Fear Of The Duck (Dark lol)
Note: it’s really hard to squeeze more reps in the OHP after heavy DL cause my legs was so weak.

day after
50’ light (3,6 speed, 1.0 incl.) morning cardio fasted
60’ light (3,8 speed) afternoon

B.
side lateral DB raises - two sets of 15 reps, moderate weight mainly to warm up the joints
+++
front/lateral DB raises - 15 reps immediately after each set of side laterals

DECL. BENCH PRESS 3 set rep goal 6-8 rest 3 mins
88kgx7 84kgx8 80kgx9 really hard sets

INCL. 30° DB BENCH 3 set rep goal 6-8 rest 3 mins
Not paused 33+33kgx7 (same reps of last week…)
Paused 31+31kgx5 (same reps of last week…)
Paused 29+29kgx6 (+1 rep…)

BB POWER CURLS 3 set rep goal 8-12
38kgx12 34kgx12 30kgx13
SS rest 2 min fra sets
DB Kickback 3 set rep goal 8-12
19+19x13 17+17kgx14 15+15kgx15

Over& back banded (for pre-hab) myo-reps 30+10+10+10+10+10+9
60’ wo +30’ CARDIO LISS

C.
ANDERSON SQUAT 3 set rep goal 6-8 rest 3 min
70kgX9 with belt (parallel) 64kgx10 with belt (attg) 58kgx11 (attg) no belt

W. CHINS 3 set rep goal 6-8 rest 3min
BW+25kgx6 Bw+17kgx8 BW+9kgx12
No more gas for accessories lift today.
40’ WO+ 30 Cardio LISS
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Old 04-16-2018, 07:21 AM   #24
Tobito
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I became a member of the 550 lbs club on 7-8 rm in Squat, Deads and Bench.
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Old 04-16-2018, 08:13 AM   #25
nanfangbuddha
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well done
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