My New training log !!!!! Says I need a longer title
- Thread starter RIR0
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RIR0
Well-known member
Yes. This will be every day only taking days off as needed. This is what phil Hernon had guys doing. It’s only one set to failure each exercise so like 5-7 sets a week per bodypart. Brad Davis ifbb pro did it during one prep for 21 days straight before a day off.
I worked with Phil years ago and everything he had me do was against the grain of most people do and did. But it worked better than anything else for me. I still use most of the principles Phil taught me. I never did the full body routine he had guys doing though.
The log won’t be too exciting as this is the same workout I’ll do everyday. The only thing that will change is if someone is using a piece of equipment.
I worked with Phil years ago and everything he had me do was against the grain of most people do and did. But it worked better than anything else for me. I still use most of the principles Phil taught me. I never did the full body routine he had guys doing though.
The log won’t be too exciting as this is the same workout I’ll do everyday. The only thing that will change is if someone is using a piece of equipment.
RIR0
Well-known member
Feeling pretty good. Appetite is through the roof. Joints feel really good. Sleep has been better the past couple of days than it has been in a long time.
Reps are up on most exercises. Pull-ups a db rows are different because I’ve been using a different pull-up bar and grip each time and db rows are chest supported but I’ve been having to use a different bench each day.
Had to change belt squats to swing squats because both belt squats were being used (not for squatting btw). I’m going to stick to the swing squat because it hit my quads like crazy.
I’m going to stick to 100lb db press until I get 20 reps. I might do that with most weighted movements actually.
I ran through today extremely fast.
I’m staying pretty full and pumped from the time I wake up until I go to sleep. Tomorrow is my eat whatever the fuck I want day.
Db bench 100x15
Dips x26
Db lat raise 30x15
Pull ups x4
Db row 70x6
Hammer curl 40x12
Reverse hyper 75x12
Swing squat 1pps x 16
Life fitness horizontal calf 230x12
Abs
Nautilus abductor 6px10
Reps are up on most exercises. Pull-ups a db rows are different because I’ve been using a different pull-up bar and grip each time and db rows are chest supported but I’ve been having to use a different bench each day.
Had to change belt squats to swing squats because both belt squats were being used (not for squatting btw). I’m going to stick to the swing squat because it hit my quads like crazy.
I’m going to stick to 100lb db press until I get 20 reps. I might do that with most weighted movements actually.
I ran through today extremely fast.
I’m staying pretty full and pumped from the time I wake up until I go to sleep. Tomorrow is my eat whatever the fuck I want day.
Db bench 100x15
Dips x26
Db lat raise 30x15
Pull ups x4
Db row 70x6
Hammer curl 40x12
Reverse hyper 75x12
Swing squat 1pps x 16
Life fitness horizontal calf 230x12
Abs
Nautilus abductor 6px10
RIR0
Well-known member
Lower back is actually feeling better than it has in years. hopefully it stays that way so I can continue to use bent over db rows as I really like them a lot.
Lowered the weight on the swing squat as I didn’t feel like my form was clean and movement wasn’t as fluid as I think it should be.
Db bench 100x16
Dips x27
Db lat raise 30x16
Pull-ups x6
Bent db row 50x17
Hammer curl 40x13
Reverse hyper 75x15
Swing squat 35ppsx21
Quantum seated Calves 180x 14
Nautilus abductor 6px11
Abs
Lowered the weight on the swing squat as I didn’t feel like my form was clean and movement wasn’t as fluid as I think it should be.
Db bench 100x16
Dips x27
Db lat raise 30x16
Pull-ups x6
Bent db row 50x17
Hammer curl 40x13
Reverse hyper 75x15
Swing squat 35ppsx21
Quantum seated Calves 180x 14
Nautilus abductor 6px11
Abs
.
RIR0
Well-known member
RIR0
Well-known member
I believe he did. IIt’s the old Ifbb pro Phil Hernon. He died earlier this year. This is not the routine I did when I worked with him. This is what he had other guys doing though. Im pretty sure after decades of training and coaching guys it was just what he found to work the best for him and them. I’d have to do pretty deep digging to find exactly what he said. It’s based around the idea of being able to train the muscle as often as possible while also being able to recover. He was good friends with Leo Costa who was the co creator of Big Beyond Belief.
I’m honestly not so concerned with a study something is based off of. I’m concerned with effectiveness in the real world.
To me it’s novel, it worked for guys he coached and the worst possible outcome is it simply doesn’t work for me. The best possible outcome is I keep increasing reps or weights a few times a week in a big deficit and then when I go back to surplus I have a hell of a response to the new strength and I gain some tissue.
One thing he did say is in order to do it properly you have to know how to listen to your body so you know when to take days off and not over do it or overtrain.
I don’t think there is a best routine to be honest.
Everything works if it’s done correctly and consistently.
There is no ideal routine
I’m honestly not so concerned with a study something is based off of. I’m concerned with effectiveness in the real world.
To me it’s novel, it worked for guys he coached and the worst possible outcome is it simply doesn’t work for me. The best possible outcome is I keep increasing reps or weights a few times a week in a big deficit and then when I go back to surplus I have a hell of a response to the new strength and I gain some tissue.
One thing he did say is in order to do it properly you have to know how to listen to your body so you know when to take days off and not over do it or overtrain.
I don’t think there is a best routine to be honest.
Everything works if it’s done correctly and consistently.
There is no ideal routine
Last edited:
NeuroRN
ICU nurse/Moderator
If it works for you great! That’s what counts.
I don’t think there’s a perfect routine. But I think there’s pretty essential components for Hypertrophy training that should be taken into account.
Like I said, if it works for you that’s all that matters. It sounds like a total disaster for my joints and my personal longevity would suffer. But that’s why we’re here so we can all learn new things!
I don’t think there’s a perfect routine. But I think there’s pretty essential components for Hypertrophy training that should be taken into account.
Like I said, if it works for you that’s all that matters. It sounds like a total disaster for my joints and my personal longevity would suffer. But that’s why we’re here so we can all learn new things!
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