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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

  • #2
    Following


    Sent from my iPhone using Tapatalk

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    • #3
      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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      • #4
        Originally posted by Latestarter View Post
        Following


        Sent from my iPhone using Tapatalk
        Thanks, mate!

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        • #5
          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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          • #6
            Quik updating. Week 4 my BW went down by 1 lb, and the workout's volume went up... very up.

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            • #7
              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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              • #8
                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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                • #9
                  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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                  • #10
                    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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                    • #11
                      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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                      • #12
                        Alright that sounds like a good goal. Do you have a goal weight to hit?

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                        • #13
                          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

                          Comment


                          • #14
                            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)

                            Comment


                            • #15
                              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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