Vin Training for Size and Power

[Vinny Brown]

THURSDAY SHOULDERS

Didn't feel very strong today guess its laying around doing nothing eating junk which doesn't help.
Seated Smith Machine Press
20k each side-20reps
40k each side-20reps
60k each side-10reps
60k each side- 8 reps

Seated Side Lateral Raises
15k-20reps
17k-20reps
22k-15reps
17k-20reps

Rear Delt laying face down on incline bench
15k-20
17k-20
22k-20

FRIDAY HAMS & CALVES
Leg Curl
22.5-20reps
32.5-20reps
47.5-15reps
62.5-10reps

Dumbell Straight Leg Deadlift
We done these for a stretch as we felt stiff and not really getting much out of curls.
28k-20
50k-15
60k-10

Standing Calf Raises
100k-20
200k-20
290k-20
370k-10

Seated Calf Raises
25k-20
50k-20
75k-15
75k-11

SATURDAY OFF

SUNDAY CHEST
Flat Bench (big mistake really aggravated my right shoulder injury)
60k-20 x2sets
100k-15
140k-15
180 hurt my shoulder too much after two reps

Incline Smith Machine Press
20keach side-20reps
40keach side-15reps
50keach side-10reps
40keach side-12reps

Cable x over
40-20reps
50-15reps
60-10reps
40-15reps

Dumbell Pullovers
Haven't done these in ages wow what a stretch, it caught me by surprise how much range of movement i had lost in this movement I'm sure this will help my bad shoulder.
38k-15reps
47k-10reps
47k-8reps

Not a bad one to finish the year off. Not sure if I will get up to full power for strongman in 2007 but i will have a good try. I am growing nicely though so i should be OK for the bodybuilding later in the year.

[Vinny Brown]

TUESDAY BACK
warm up on x trainer, bike, some light cleans and a litle stretch.

Wide Grip Chins
4 sets of 10

Seated Cable Row ( straight bar)
110-15reps
135-15reps
135-15reps

Close Grip Pulldown
90-15reps
110-15reps
130-10reps

Abs
Reverse crunch
Standard Crunches on the floor

Short and sweet, got a lovely pump so didn't feel it necessary to any more.

[Vinny Brown]

THURSDAY ARMS

Triceps really stiff to begin with, took ages to feel warmed up got a good pump in the end.
laying rope extensions

50-15repsx2
70-20reps
85-20reps
85-20reps

Pushdowns
40-15reps
50-15reps
60-15reps
70-15reps

Single arm pushdown (reverse grip)
20-15
25-15
30-15

BICEPS this is where it started to wrong. Saw my sports therapist Wednesday and she murdered my forearms as they were quite sore around the top by the elbow joint. The 1st exercise was OK just a bit down on previous weeks but as i hit barbell curls the forearms just hurt too much so i finished with some very light cable curls to flush some blood through.
Standing Dumbell Curls
17k-15reps
22k-10reps
31k-10reps
38k-5reps

Barbell Curls (we only put a 10k each side but as i run out of steam i pass the bar to my training partner and he does as many as possible we carry on in this way passing back and forth until we reach the point where we have enough. On my third go i could only feel my forearms so stopped there.)
30reps
25reps
14reps

done some single arm cable curls very light to finish as i said.

ABS
Reverse crunches
Crunches with legs on bench

[Vinny Brown]

FRIDAY OFF

SATURDAY QUADS

Here goes again my right leg is not getting much better but i keep trying.
SQUAT
60k-12
60k-20
100k-15
140k-10
180k-10
220k-6
Rubbish feel like I'm going backwards with this a few months back i was doing 300k for 4 reps i cant seem to get back to full strength after dieting for so long last year for bodybuilding shows.
REVERSE HACKS
50k-15
100k-15
150k-15
200k-15
that felt much better. Could do heavier next time.

SUNDAY SHOULDERS
Decided, after reading a quite good article on overtraining, i am an idiot and should try to back off to see if thats why i do not seem to be recovering from injuries and workouts and i spend half my time whining about everything hurting.
Decided to pre fatigue shoulders first with
Side Laterals
17k-20
22k-15
26k-12
22k-15

Smith Machine (done slow and strict to avoid aggravating shoulder injury)
20keach side 15reps
40k '' '' 12reps
40k '' '' 11reps (still hurt, I'm on dumbells next time)

Rear Delt Laterals Lying on incline bench

17k-15
22k-15
22k-10

Short and sweet

MONDAY HAMS AND CALVES

Leg curl
17.5-20reps
32.5-15reps
47.5-10reps
62.5-10reps

Standing Calf Raises
80k-20
160k-15
240k-15
320k-9

Seated Calf Raises
25k15
50k-10
75k-10
75k-10

TUES and WED off
(missed chest workout but needed the rest more)

THURS BACK
Wide chins

15reps
12reps
10reps
12reps?
10reps

Barbell Row
60k-15
100k-15
140k-10
180k-10

Close Grip Pulldown
130-10reps
130-10reps
100-12reps

Since cutting back this week and having an extra rest i feel better already. Will have to discuss cutting down to 4 days a week its much better for me I'm sure.

[Steve Gardener]

Or, as I am, keeping the actual sets and reps the same but doing the schedule over a longer period. My routine was over 7 days before but it now takes me 10. I may, as I get nearer to my peak, add an extra days rest at the weekend so it will take 11 instead of 7. As for injuries.... all the fucking time!

[Vinny Brown]

Very true mate i know some massive bodybuilders who take 9 or ten days to train the whole body and i have done it myself. Got some x ray results back (on my right shoulder) today and there is some damage in the joint but the Doc was not there so i am waiting to here how bad and what to do next. Also got blood tests back for my back and i don't have anything bad ie some kind of degenerative disease just something mechanical. And in true GP style even though i can only drive short distances because of the pain in my leg (sciatica) and i changed my job because i felt unable to perform 100% with my injury NOTHING is going to be done!!!!! Hell its not like it doesn't affect my life. What do you have to do? I even mentioned the cost of a sports therapist twice a week i thought i might have got more than some more anti inflammatories. At least we had a decent workout today and i can stop grizzling like a baby.

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

Lying Cable Extensions(rope handle)
Stack- 15reps
Stack-20
Stack-15
Stack-10

Seated 2 handed dumbell extensions
34k-15
42k-15
50k-9

Today we paid much more attention with strict form and holding the contraction each rep. The results were great, tri's were fried and i destroyed my bi's. We tried to isolate bi's a bit more this
week too after my troubles last week as a result some of the weights dropped loads but wow it really done the business.

Preacher curl EZ bar
bar-20reps
5k each side-20reps
10k '' '' -20reps
10k '' '' -15reps
10k '' '' -10reps (hold the squeeze at the top for a sec really focus in on them)

Incline Dumbell Curl
17k-15
17k-11
17k-10 was really feeling the bi's by this time and look at the weight. Its what i normally warm up with.!

Single Cable Curl ( leaning over incline bench like preachers)
17.5-20reps
17.5-12reps
17.5-10reps

Even my training partner didn't do anything heavier today and he is the bicep monster so, i didn't feel silly with these weights and....... managed to leave the ego at the door again.

[Vinny Brown]

SATURDAY OFF

SUNDAY QUADS

Decided to give front squats a try. Thought it would give the back a bit less grief. Found them a bit awkward as with any new exercise so will persevere with them for now.
FRONT SQUAT
Bar-12
60k-15
100k-10
140-10
100k-12
front delts were tender the next day.

LEG Press
150k-20
250k-20
330k-20
410k-20
530k-20

SINGLE LEG EXTENSIONS
20-20reps
20-50reps

MONDAY DELTS
Standing Dumbbell Laterals
17k-20
22k-15
26k-10
26k-10

Standing Press
Bar-15reps
40k-15
60k-12
80k-10

Press Machine
50-15 reps
56-10
63-10

Rear Laterals on incline bench

17k-20
22k-20
22k-15

TUES and WED OFF

THURS HAMS
Didn't have a great start got out of work late so was up tight got my gym clothes out of the bag and they were all soaked from a leaking sports bottle so i trained in my work shirt and wet jogging trousers. Left calves for tomorrow when i have dry shoes.
LEG CURL
17.5-20reps
32.5-20reps
47.5-15reps
62.5-10reps
77.5-8reps

Straight Leg Deads
60k-20
100-15
120-10
120-10

[Steve Gardener]

Leg Press 530 x 20. That's a way off for me but I have a target of maxing out the machine we have at Gymnation. I brought and paid for a 55-inch loading pin which, with 25-kilo and 20-kilo discs I think can take in excess of 600, maybe 700-kilos. My best was 7 with 560-kilos back in London (off gear as well).

[Vinny Brown]

Leg press has always been strong for me and i dont do half reps. I proved this at my local strongman contest when this was actually an event which I won easily (for a change). I would love to come and try out your leg press as you can see ours is not up to the job.

[Steve Gardener]

Ours wasn't before. As I said I paid for a longer loading pin. It used to be 30-inches and I knew it could take more with a longer pin. So I brought one - £30.00

[Vinny Brown]

May be worth a look but i will wait for now as we are expecting a refurbishment at the gym i train in and i have a horrible feeling its not going to be any good. If this is the case i may have to change gyms.
FRIDAY CHEST

Incline Barbell Press
bar-30reps
60k-20
100k-15
140k-10

Dumbell Flyes
26k-15
34k-15
42k-12
50k-10

Decline Smith (really hurt my shoulder injury)
bar-25
20each side 25
40each side 15
38k dumbell-10 tried it to see if it hurt too.

Pullover
38k-10x2

SATURDAY OFF

SUNDAY BACK
Pulldowns
50-15
70-15
100-15
115-15
130-10

Seated Row
135-15
135-12
135-12

Bent over Dumbell Row
34k-15
42k-15
50k-15
60k-10 Dumbells were so awkward it was difficult to do properly they are so poorly made they look like 80s

MONDAY QUADS
Front Squat
Bar-15
60k-15
100k-10
140k-10
changed to standard squat for a couple of sets
180k-10
220k-10

Leg Extensions
35-20
59-20
83-15
107-15

Reverse Hack
80k-15
160k-15
200k-10

TUES and WEDS OFF

THURSDAY ARMS
Pushdown
35-15repsx2
50-15
60-15
70-15

Lying Rope Extensions
85-15
85-15
85-15

1 arm rope pushdown
25-15
30-10
35-10

Preacher Barbell Curls
10k each side-15
15k each side-15
20k each side-10

Incline Dumbell Curls
17k-10
22k-10
17k-10

Concentration Curls
17k-10
17k-11
17k-10

[Vinny Brown]

FRIDAY HAMS and CALVES
Leg Curl
17.5-20reps
32.5-15
47.5-15
62.5-10
32.5-15

Straight Leg Deads with Dumbells
34k-20
50k-15
50k-15

SATURDAY OFF

SUNDAY SHOULDERS
Seated Laterals
15k-15
17k-15
22k-15
26k-10

DUMBELL PRESS
26k-15
34k-15
47k-15
60k-6

Laterals Laying on incline bench
17k-15
22k-15
22k-15
17k-15

Shrugs
60k-20
100k-20
140k-15

MONDAY QUADS
Extensions
43-30
43-25
59-20
75-20

Leg Press
240k-20
330k-20
410k-20
530k-20

Hacks
empty machine-15reps
20k each side-10
40k each side-10
(right knee felt real sore so stopped there)

TUESDAY and WEDNESDAY OFF

THURSDAY CHEST
Incline Dumbell Press
34k-20
34k-20
42k-15
50k-10
60k-9

Incline Flyes
34k-12
42k-10
50k-8

Dips
20
15
10

ABS crunches and leg raises
we have been doing lots of ab training but i keep forgetting to put it in the log. Usually its every other workout.

[Vinny Brown]

Friday Back
Chins
12reps
10reps x 3

Barbell row
60k-15
100k-15
140k-10
180k-10

Close Grip Pulldown
90-15
110-15
130-10

SATURDAY OFF

Sunday hams and calves
Leg curl
22.5-20
37.5-15
52.5-15
67.5-10

Standing Calf Raises
80k-25
160k-20
240k-15
240k-15

Seated Calf raises
25k-25
50k-25
75k-20
85k-15

Monday Arms

Pushdown
30-20reps
40-15
50-12
60-10

Lying cable extensions with rope handles
45-20reps
85-20
85-15
85-15

Rope handle pushdown
30-20reps
40-15
50-15

Dumbell curl
17k-15
22k-10
26k-10
felt real sore in my joints for some reason so stopped this here

single arm cable preachers
15-20reps
17.5-15
20-12

curls from bottom pulleys in x over machine
17.5-15
25-15
30-11

Tuesday off

Wednesday Shoulders
Dumbell Laterals
17.5k-15
22.5k-12
25k-12
27.5k-10

Seated Dumbell Press
40k-12
50k-10
45k-10

Laterals face down on incline bench
17.5k-15
20k-12
20-10

Shrugs
60k-20
100k-15
140k-15
220k-10

Thurs Quads
Extensions
30-30reps
45-20
59-20
75-20

Leg Press
250k-20
330k-20
410k-20
530k-20

Hacks
40k-10
80k-10
120k-10
just getting the feel of these again as normal squats are out for now.

Friday Chest
didnt go mad as i only done shoulders a couple of days ago
Incline Smith
bar-20
20k each side-15x2
40es-10
60es-10

Icline flyes
22k-20
34k-15
42k-15
50k-10

Decline Barbell Press
bar -25
60k-20
100k-15
Hurt my shoulders real bad so stopped before it got serious

Cable x over
40-20reps
50-15
was stupid doing chest and shoulders so close wont do it twice!

[Vinny Brown]

Saturday Off

Sunday Back
Pulldowns
70-15reps
90-15
110-10
130-10

Barbell Rows
60k-15
100k-15
140k-10
140k-10

Single arm cable row
50-15reps
60-15reps
70-15

Abs
crunches
twist crunch
leg raises

left with a good pump had eaten well today and got a great nights sleep last night so it all felt good.

[Vinny Brown]

Monday Hams and Calves
Tried everything extra slow controlled and with a hold at the contraction it worked real well and i was sore the next day more than normal. It did mean i used a lot less weight but i think it will lead to less injury long term and more detail and separation in the muscle.
Leg curls
22.5-20
37.5-15
47.5-10
37.5-10

Standing Calf Raises
120k-20
160k-15
200k-10
120k-11

Seated Calf Raises
30k-15
55k-8
42.5k-10

Abs

Tuesday off
Wednesday off

Thursday Shoulders
Trained at a different gym again the smith machine was very different but its nice to have a change and try some new kit. There is a nice rear delt machine there too so i had to have a play on that too. Kept it nice and strict again.
Lateral Raises (standing)
17.5k-15
22.5k-15
25k-10
20k-12

Smith Machine Seated Press
20 each side-15
40 each side-10
60 each side-10

Rear delt machine
9plates-10
10plates-10
10plates-12
got no idea what the weight is as each plate was just numbered 1-20

Shrugs
60k-16
100k-15
140k-12
220k-12

Friday Arms
Had a bad headache so concentrated on biceps and got out.
Standing Dumbell Curls
17k-10
22k-10
26k-10
34k-6

Concentration Curls
17k-10
22k-10
22k-12
22k-10

Seated cable curls
sitting on floor i bring my knees up and place my feet flat on the floor and curl with my elbows braced against the inside of my knees a bit like using yourself as a preacher bench.
35-10
50-10
60-8
again keeping it strict and hold the contraction

Saturday off