Vin Training for Size and Power

[Vinny Brown]

Finally I have managed to start my training log. I hope it is some help to some of you.
I have just about got over a stinking cold and i am carrying a few injuries the main one being my right leg. I have got a real tight illio tibial band which is killing my knee and has stopped me squatting for 5 weeks. I managed some leg press last week for the first time in a month and that went well. I wont bore you with all my aches and pains today but it will be interesting to see how i get back to strength on the squat.

Friday afternoon we trained back, i felt a bit sore in the chest from the day before but otherwise quite up for it. Left out dead lifts this week to give the leg more rest.

Warm up stationary bike for 5 mins

Wide Grip Chins 5 sets of 10

Barbell Row 60kg 15 reps
100kg 15 reps
140kg 12reps
180kg 8reps

Dumbbell row (single arm) 60kg 3sets of 20reps

Close Grip Chins 3sets of 10


Saturday Rest

[Steve Gardener]

Sweet. It's nice to be able to welcome Vinnie to the board and we are hoping to get some training photos up as well. I mean the 180-kilo rows sound good for a start!

[Vinny Brown]

Thanks Steve,
Just got back from the gym, we started about 5 and i felt good after having a rest day yesterday.

ARMS

Triceps first
Lying Cable Extensions with rope handles
3 warm up sets of 15 to 25reps
stack.....20reps
stack+5kg....15reps
stack+10kg..16reps
felt stronger as we got warmer, me and my training partner have had sore elbows so i find this exercise is best for me to warm up on.

Pushdowns
35....15reps
50....15reps
65....10reps
75....20reps
got a burst of motivation on the last set as my elbow felt fine so i am more than pleased with that.

Close Grip Bench
60kg....16reps
100kg..12reps
140kg..6reps
last set i think i am good for 10 but got an uneven grip from the start and put myself off no excuses though 6 is OK 10 next week.

BICEPS

Dumbbell Curls 17.5kg........12reps
22kg...........10reps
28.5kg........10reps
34kg...........10reps

Cable Curls, our version is to stand in centre of the crossover machine and take the handles from each side attached to the bottom pulleys step forward for a little stretch and curl both at once. Will try to get some pics to demonstrate this, it a killer.

30.....20reps
40.....17reps
45.....6reps

Incline Dumbbell Curls
17.5kg..10reps
22kg.....10reps
17.5......10reps

Had a cracking pump in my arms after this lot.

ABS
Exercise ball Crunches 4sets
Standard Crunches 3sets
Reverse Crunches 3sets
I do these in sets according to the way it feels. When the burn is too much i will rest and go again for three or four sets each exercise. I have been doing them long enough to know when they are cooked.

[Steve Gardener]

I see on some exercises we appear equally strong (thank goodness ha ha). I was begining to get worried

[Vinny Brown]

Paid a visit to the sports therapist for some work on my leg tonight then headed to the gym against my better judgment. We should have trained quads but it would undo the treatment i just had so we decided to do shoulders. Stupid idea with my arms feeling like concrete from yesterdays workout and as i knew all along i would have been better with an extra rest day.

for a change we started on the worn out smith machine for seated press.

2 warm up sets with 20kg each side 10-15 reps
40kg each side 10 reps
60kg each side 10 reps

the last set felt awful so we stopped there

SIDE LATERAL RAISES
17.5kg 10 reps
22kg 12 reps
26kg 10 reps
26kg 12 reps

UPRIGHT ROWS (cambered bar)

20kg each side 10reps
30kg each side 10reps
40kg each side 10reps

no records broken today. One day i will learn my lesson.

[Steve Gardener]

One of the major problems that holds the lads and lasses I train with both at the gym and the Unit is not fully recovering from their workouts and injuries. An occasional extra days rest is not a problem.

[Vinny Brown]

I agree fully with you on that on Mobster,I should know better after all the years of training. I did rest my injured leg for about two months however and today was D day! Didn't push it too far as would like to walk tomorrow and didn't want to mess it up again!

SQUATS

2 sets with just the bar 10-20 reps
60kg 10reps x2sets
100kg 10reps
140kg 10reps
180kg 10reps
220kg 10reps YEH not bad for week one felt pretty easy too.

LEG EXTENSIONS

3rd of stack 20reps
2- 3rds of stack 20reps
whole stack 10reps

Will throw in some leg press next week all being well, cant grumble with todays efforts though, 2 months off leg training and still knocked out 5 plates a side for ten. We deserve a rest day tomorrow. ;D

[Steve Gardener]

I was back on 400-kilo first leg press session after 10 months. Remarkable how much we keep.

[Vinny Brown]

Chest day. Had a bit of a change round with the exercises so they all felt a bit weird should be nice and sore tomorrow.

Incline Barbell Press

60kg............15reps 2 sets warm up
100kg..........15reps
140kg..........10reps
160kg..........6reps

SEATED CHEST PRESS

Stack............20reps
Stack+22kg..20reps
Stack+44kg..20reps

Dumbell Flyes

26kg...20reps
38kg...15reps
42kg...10reps

Got a reasonable pump so thats good. Should feel more comfortable next week.

[Vinny Brown]

Friday was time for a little blast on Hamstrings and Calves. I like to do them separate from quads as my quads grow quite easily and i needed to do something to bring up the rest of my legs to match. It is surprising how much more strength you have in the hams doing them this way rather than fitting them in after quads when they are fatigued already.

LYING LEG CURLS

15.5....20reps
27.5....15reps
42.4....12reps
57.5....12reps
72.5....10reps

STANDING CALF RAISES

50kg....20reps
100kg..20reps
150kg..20reps
200kg..20reps
240kg..20reps
280kg..20reps
320kg..20reps

SEATED CALF RAISES

25kg....20reps
50kg....20reps
75kg....20reps
25kg....25reps
I have torn my calves about three times now doing this exercise in recent months so tend not to go for it in a big way. We used the last set to really stretch the muscle out.

SATURDAY REST

[Steve Gardener]

Have you trid doing it first? Then doing standing? Or what about donkey calf raises - works the muscle in a similar way as the hip and or knee is bent.

[Vinny Brown]

Yes i have tried all sorts mate think more regular stretching will help just need to get in the habit of doing it. Recently i have found that i need much more warming up too which i have tended to neglect as well and as a result i feel like every body part is not functioning properly for one reason or other. Its that age thing creeping up on me i really need to sit down with my training partner and have a look at our routine and make some changes.

SUNDAY

Had an upset stomach so ate very little and i was a bit unsure of what would happen should i attempt to deadlift ( we have all been there before). Next week they will hurt.

Warmed up with a couple of sets of pulldowns 15 reps light
CHINS
4sets of 10

BARBELL ROWS
60k-16reps
100k-15reps
140k-10reps
180k-10reps

SEATED ROWS

Stack-15reps x 3 sets

MONDAY
Was up late decorating and the alarm went off at 5.30 so was not feeling 100% in the gym today to top it off my training partner was suffering with a cold so motivation was low.

ARMS

Pushdowns
35-20reps
45-15reps
55-15reps
65-15reps

Close Grip Bench
60k-15reps
100-10reps
140-8reps

Lying Rope Extensions
Stack-20reps
stack+5-20reps
stack+10-13reps

Dumbell Curls
22k-10reps(each side)
26k-10reps "
31k-10reps "
38k-10reps "

Double Cable Curls
30k-20reps
40k-10reps
45k-8reps

[Vinny Brown]

OK missed a few entries over the last week so this will be long sorry!

TUESDAY

LEGS
Still nursing the injury its feeling better each day so will try not to mess it up.

Squats
60k-12reps x 2sets
100k-10
140k-10
180k-10
220k-10

Leg Press
150k-20reps
250k-20
330k-20
410k-20

Single Leg Extensions
15-50reps
15-50reps
20-40reps

Even this made my leg hurt like hell driving home and my Sports Therapist punished me for being impatient. She hurts me worse than anything.

WEDNESDAY OFF

THURSDAY

Shoulders
Smith Machine press
20k Each side 15reps x 2 sets
40k each side 10reps
60k each side 10reps
60k each side 10reps

Side Laterals
22k-12reps
26k-12reps
31k-10reps
22k-14reps

Upright Row
60k-10reps
80k-10reps
100k-9reps

Press felt loads better than previous effort, upright rows felt weird its been a while since we done them on an Olympic bar.

FRIDAY
Calves
done them first as someone decided to do 1000 sets on hamstrings whilst talking for England to his bud. Let him off though he was about 78.
Standing Calf Raises
50k-20
100k-20
150k-20
200k-20
250k-20
290k-20
330k-15

Seated Calf Raise
25k-20
50k-20
75k-15
75k-15 This slowly feels better each week too.

Hamstrings
Lying Curl
15-20reps
27.5-15reps
42.5-15reps
57.5-15reps
72.5-10reps

SATURDAY OFF

Sunday Chest
Smith Machine Incline Press
20k each side 20reps
40k each side 12reps
60k each side 10reps (right shoulder playing up injury from car crash last year)

Incline Flyes
26k-15
34k-10
42k-10
47k-13

Decline Smith
20k each side 20reps
40k each side 20reps
60k each side 10reps

Cable Crossovers
35-50reps
45-20reps
45-20reps

MONDAY BACK

Thought I would try Deadlift and see how the leg holds up.
Deadlift
60k-20
100k-20
140k-10
180k-10
220k-5
Felt OK at this point so thought it would be best to do more next week although I really wanted to do a bit more today. Used my head for a change.

Close Grip T bar Row
100k-10
120k-20
140k-10

Chins
10reps x 3 sets

After each workout we have been doing a little cardio and lots of stretches.

[Steve Gardener]

Impressive as always.

[Vinny Brown]

TUESDAY OFF

WEDNESDAY ARMS

Dumbell Curls
17.5k-10
22k -10
26k -10
34k -10
38k -8


Standing Cable Curls
35-10reps
45-10reps
55-10reps

Concentration curls
17.5k-12reps
22k -10reps
22k -10reps

Lying Cable Extensions (rope attachment)
35-15reps
stack-20reps x3sets

Pushdown
35-20reps
45-15reps
55-15reps
65-20reps

Single arm pushdown
17.5-12reps
20 -15reps
22.5-12reps
25 -10reps

Had a week off and started back today with a little quad session
injury is still giving me grief so only done two exercises.

WEDNESDAY QUADS
Leg Press
100k-20
200k-20
290k-20
370k-20
450k-20
530k-20 (cant fit any more on this leg press so that sucks a bit)

Single Leg Extensions
Went for a high rep option again this week to really get the blood in there and ended with a massive pump.
15-50reps
20-40reps
25-30reps

finished with stationary bike and lots of stretching.