Vin Training for Size and Power

[Vinny Brown]

Sunday SHOULDERS

Military Press
bar-20
40k-10
60-10
80-5
100-5
110-3

Single arm dumbell press
26k-5
38k-5
38k-5

Cable front raises
45-10
50-10
70-6


Monday Quads

was told to drop the weight back until treatment is finished on my hamstring so just had a light squat session.

Bar-15
100-10
140-5
180-5
220-5

Tuesday REST

[Vinny Brown]

WED REST

THURS ARMS

Pushdowns
30-15
40-15
50-10
60-15
70-10

Close Grip Bench
bar-25
60-10
100-10
120-5
140-5

Barbell curl Olympic bar
40-10
50-10
60-10

Hammers
28.5-10
34-8
38-5

Dumbell preachers (no rest between sets)

22-10
22-9
17-10

FRIDAY HAMS & CALVES

Leg Curls
27.5-20
37.5-10
47.5-10
57.5-10

Straight leg deads

Bar-10
60-12
80-12

Standing Calf Raises
100-12
150-15
200-12
250-12

Had to stay lighter this time round as by order of sports therapist until i saw her today and got some more punishment. Have to lay off it a little for a couple of days but we really made some progress on sorting out my aches and pains today. Oh yeh did have a go at taking the end off an Olympic bar loading a few plates on and using it like a stone. Nearly pulled my biceps off cos they were tight from Friday but its given me a little idea what its like. Will start putting them in regularly now.

[Vinny Brown]

Sunday

By order of the sports therapist i stayed away from anything remotely heavy and had a lesson in clean and jerk from a couple of lads in the gym who are very good at it. It was a very light session but purely for technique and it was very useful especially if i intend doing some strength events. I followed it with a good dose of cross trainer and treadmill for some cardio. Gym is shut tomorrow so will have to improvise a workout.

[Vinny Brown]

OK so Monday didn't happen as it was bank holiday and the gym closed early.
Tues and Weds are rest days as i cannot train on those days.

Thursday ... Traveled to Cromer in north Norfolk to train at Dave Waters' Pit Bull Gym. I was well looked after and was able to try for the first time the 12" IFSA log we worked up to 100k and then dropped back to do a few reps off the floor with 90k. It was good fun and i now really want one.
We then had a go at the atlas stones another first for me and worked up to the 135k stone, dint know if thats any good but i was just happy to learn the technique. Not so sure about leaving half a pound of flesh stuck to them though!!! No one warned me of that but i had a great time.

Friday Back and Biceps

Going back to how i used to train i have changed my routine to a four day split. I have worked out a routine for bench squat and deadlift and this is week one so the weights will not be exactly awe inspiring for a while but should creep up over the coming weeks all being well.

Deadlift
60k-10
100k-10
140-5
195-8 x3sets

Chins
10 x 3sets

Seated rows
100-10
120-10
120-10

Dumbell Curls
17-12
22-10
26-10

Seated Hammer Curls
17-10
22-10
22-10

Sat......REST

[Vinny Brown]

Saturday REST

SUNDAY Shoulders

Clean & Press
bar-10 x 2
60-10
80-10
60-10

Standing Dumbell Press
22-12
26-10

started getting lots of pain around the elbows like i had strained all the tendons and had to stop pressing

laterals
17-10
22-10

was too painful to carry on so stopped here. It seemed to get worse at home and the rest of the week has been a struggle to lift anything confidently and pain free.

MONDAY LEGS change of venue to Top Body Gym in Gorleston so the kit was different and i got a good hit off it.

Squat
bar-10
70-10
120-10
170-10
195-8 x 3

Leg press
150-10
200-10
280-10
380-10

Extensions the plates are just numbered so no idea of weight
12 plates-20
16-15
20-10

Leg Curl
62.5-15
100-15
150-10x2

Standing Calf
120-12
150-15
200-15
200-12
150-12

TUES and WEDS REST

THURS CHEST and TRICEPS
back at TOP BODY GYM my elbows were still a problem figure it was due to not being able to catch the weight on my chest doing cleans on Sunday and instead my tendons were taking the impact.

Flat bench
bar-25
60-15
100-10
130-8x3

Hammer seated incline press
55-15
70-8
80-8

Incline Smith
60-12
100-10
100-8x2

Pushdowns
again the plates are just numbered
10plates-15
12-10
14-15
15-12

Skull Crushers
40-10
60-10
70-8

Cybex arm extension
75-12
100-15
125-14

FRIDAY BACK and BICEPS
Deadlifts
bar-15
60-10
100-10
140-8
180-8
205-8x3

Chins
10x3

Dumbell bent over row
26-10
34-10
38-10

Concentration curls
15k-12
15k-10
22k-10

Cable curls sitting on floor resting elbows inside knee
20-15
25-15
35-12
45-10

[Vinny Brown]

Sat REST

Sunday Shoulders

Seated laterals
15k-15
17-10
22-10
17-12

Dumbbell Press
26-10
34-10
42-10
50-9

Dumbbell Front Raises (done with chest against back of bench for more isolation)
15-10
22-10
17-10
15-10

Cable Rear Delt
15-10
20-15
25-12
25-10

Monday REST

Tuesday LEGS
had to train at lunchtime so had to get in and out fast so i superset extensions and leg curls for five sets increasing the weight until i was using he stack on each of them.
Leg press
210-20
300-20
380-30rep strip set

Hacks

20-15
40-15
80-10

no time for calves so will do later in week had to get back to work

Thurs CHEST
lunchtime session again so will throw Tris in with shoulders
Flat Bench
60-20
100-10
135-8 x 3

Hammer Seated Incline
60-10
70-8
80-6....50-8....30-8 drop set

Friday BACK & BICEPS
Chins
15, 12, 10

Hammer High Row
50-10
60-8
50-10

Isolateral seated row
40k each side 10 reps
60-10
80-10
40-15

TBar
40-10
60-10
80-12

Preacher curl machine
50-12
75-15
100-12
125-10
150-10
as this is a new exercise for me it hit my biceps hard, I wish i could always hit them so well

Dumbbell curls
17.5-10
20-10
25-6

Hammer Curl
17.5-10
20-10
17.5-8

Great workout! ;D

Will be dieting soon for the NABBA England to qualify for the universe and the WABBA British so will keep you posted on the diet and training in prep for that soon, I am feeling much more focused with my training now, last years contests really hammered me with six months contest dieting and it took months to get right again. Lots of lessons learned from that will be used to get the trophies this year!!!!!!!

[shawn]

any recent photos Vinny ?

Whats the current body-weight at ?

[Vinny Brown]

I am just under 19 stone at the moment Shawn but i don't have any recent photos. I think maybe it will be a good idea to do some transformation photos as i diet down to guage the progress and put them in this log. I am obviously smooth and not looking much like the photos of last year right now but I feel i have gained a bit more on my top half to try and balance out my quads. I have more separation in my quads and am generally leaner than this point last year so i should look sharper and maybe a little heavier. I also will only need to diet to peak for one weekend so should not end up so washed out and flat from too many months dieting like last year. Oh i mean peak on two weekends forgot i will be qualifying for the universe the week after the first show.

Trained Calves today as I could not fit them into my lunch hour earlier in the week.

Standing Calf Raises
80-20
120-20
160-20
200-15

Seated Calf Raises
25-15
50-10
75-10
50-12
25-20
Still feel a bit frightened of seated calf raises after injuring myself on them more than once so i tend to hold back on them.

[Vinny Brown]

Sunday SHOULDERS
Side Laterals
17-15
22-15
26-10
drop set
26-10...17-5...10-10

DB press
34-12
42-10
50-10
38-8

Rear delt laterals on incline bench
17-12
17-10
17-10

Machine Press
41-10
41-10
41-12

TRICEPS
Skull Crushers
27.5-15
37.5-15
47.5-15

Pushdowns
25-20
30-20
35-20
40-15

Seated one arm extensions
10-15
15-9

MONDAY LEGS
lunch hour blast done in 40mins
Extensions superset with curls
6-30......62.5-30
9-20......100-20
14-20....125-12
18-20....150-10
20-15....150-10

leg press
200-20
290-20
330-stripped when i failed until i done 30reps

Hacks
40-15
80-15
120-10

Tues REST

WEDS Chest
Flat bench
bar-30
60-20
100-10
140-7 x2
140-5

Seated hammer incline
60-12
70-8
60-8

Flye Machine
11plates-12
13-10
15-8
10-15

THURS Calves

Standing raises
100-20
150-20
200-20
200-20

Seated
20-20
40-20
40-20
40-25

crunches & leg raises
fit ball planks to failure x3

Friday Back & Biceps
Chins
15,15,10

Hammer high row
50-10
50-10
50-10

Isolateral row
20-20
40-20
60-15
80-10

Close grip pulldown
50-15
60-15
100-10
150-10
100-12
75-20

Cybex arm curl
50-15
100-15
125-12
150-12

Incline DB curl superset D hammers
12.5-10...12.5-10
12.5-9.....15-8
15-10......15-5

Sat & Sun REST

MONDAY Shoulders

Side Laterals
17-15
22-12
26-10
26-10

DB Press
38-10
42-10
50-10

Rear delt laterals on inc bench
17-15
22-10
22-10

Machine press
41-15
50-12
63-5

Triceps
pushdowns
40-12
50-15
60-12

Skull Crushers
37-15
47-15
57-10

Rope pushdowns
40-10
55-10
85-6

TUES LEGS
Extensions superset curls
6-30....62.5-30
9-25....100-20
14-15...125-15
18-12...150-10
20-10...150-8

PRESS
200-20
280-20
360-20

Hack
40-10
60-10
120-11
all done in 40 mins again

WEDS REST

[Vinny Brown]

Thurs REST

Fri CHEST
Incline Dumbell Press
30-20
40-12
50-10
60-10

Hammer incline machine
50-10
50-10
50-10
30-10

Flye machine
11-12
13-10
10-12
10-15

Saturday REST

Sunday is the day I realy have been looking forward to, its the first day of my contest diet! I weighed in at 19stone 4lb which was heavier than I expected. The first few weeks diet looks like this:

I DO 30MINS IN MORNING AND SAME AT NITE CARDIO..
EVERY DAY AND NITE,
1 MEAL REPLACEMENT AND 2 TABLE SPOON PEANUT
BUTTER THE NATURAL TYPE WITH NO CRAP ADDED.
MEAL2, 250GRAM CHICKEN 1CUP OF RICE..
AFTER TRAINING 80GRAMS PROTEIN SHAKE WITH 50GRAMS OF
DEXTROSE IN,
3,300GRAMS CHICKEN 1CUP OF RICE 1 CUP OF BROCCOLI,
4,300GR STEAK LEAN, HALF CUP OF RICE...
5,200GR CHICKEN AND SOME GREEN BEANS..
6, 60 GRAMS OF PROTEIN SHAKE ALL MADE WITH WATER,
1TABLE SPOON PEA NUT BUTTER...

Yummy try that day in and day out!

Sunday back and biceps

Chins
15, 15, 15, 8

Bent over row
60-15
100-15
125-15

Close grip pulldown
70-15
90-15
110-15
140-15

single arm dumbell row
50-10
50-20
60-20

EZ preacher curl
32.5-15
42.5-9
42.5-9
32.5-11
felt very uncomfortable with these around the tendons

single arm cable curl
15-10
15-12
15-11

hammer curls
17-10
22-8
17-10

Monday SHOULDERS & CALVES

side laterals
17-15
22-10
26-10
22-15

dumbell press
34-15
42-10
50-12

Rear delt laterals
17-15
22-10
22-10
17-10 all done layng face down on incline bench

Standing calf raises
130-20
180-20
230-15
280-12

Seated calf raises
25-20
50-20
75-20

Tuesday LEGS

extensions superset curls
6-20....62.5-20
9-20....100-20
14-20..125-15
18-20..150-10
20-20..150-10

Leg Press
210-20
340-20
445-20 ouch!

single leg extensions (hack was being used by someone socialising)
4-20
5-20
6-12

Weds REST

Thurs CHEST
Incline dumbell press
34-20
38-12
42-12
50-20

decline smith machine
60-12
100-12
140-10

X overs
35-15
45-15
55-15
65-15

seated chest press
105-15
105-10 shoulder was hurting on this so stopped to fight another day

Fri BACK & BICEPS
Pulldowns
60-15
80-15
100-15
120-15

isolateral row
20-15
40-15
60-15
80-10

high pull
50-10
40-15
40-20

cybex arm curl
50-20
75-15
100-12
75-20

dumbell curl
22.5-8
17.5-10
15-10

preacher hammer curls
10-12
10-12
arms were shot to pieces even with these light weights its hard doing biceps after back. The diet has been ok so far will weigh in on Sunday.

[Vinny Brown]

Sat REST

Sun Shoulders & Tris
Lateral raises
17-15
22-15

26-10...22-5...17-5 drop set

Smith machine press
20-15
60-15
100-10
140-8
60-20

2 arm cable bent forward laterals
12.5-15
12.5-12
12.5-10

Pushdowns superset Laying cable extensions
60-20 60-15
85-15 60-8
85-15 60-8

single arm cable pushdown

17.5-10 x 3

Tues rest

Weds legs

Extensions
4-35
8-20
12-20
16-20
20-20

Leg Press
210-20
340-20
425-20

dumbell lunge

10-20
20-20
20-20

seated leg curl

8-20
10-20
12-14
8-12

WEDS CHEST & Calves

incline dumbell press
26-15
38-20
50-16
38-15

decline smith

60-12
100-10
100-15

x overs
35-15
50-10
50-8

seated calf raises
30-25 x 4

Standing calf raises
150-10
200-10
250-10

Friday Back bis

chins
15
10 x 3

seated row
80-12
100-12
120-12

dumbell row
60-20
60-15
60-20

ez curl
40-12
50-12
50-10

seated cable curl
35-12
30-12
30-10

Sat REST

Sun Shoulders
laterals
10-20
17-20
22-12
26-10

smith press
60-15
100-10
stopped this due to having real bad headache

cable rear delt
12.5-15
15-10
17.5-10
bad workout, bad headache

Mon Legs

Extensions
6-30
10-20
14-20
18-20
20-20

Press
210-20
350-20
430-20

lunges
20-20
20-20
20-20

seated curls
12-15
14-10
16-10

Arms Thurs

back to doing arms on their own as i should have more time now i have finished college course i was doing weds evenings.

Dumbell Curl
17-15
22-12
26-10
31-10

dumbell preachers
17-10
22-10
22-12

rope curls
40-12
50-15
60-15
60-20

pushdowns
45-20
55-20
65-20

skull crushers
60-15
70-10
70-12

rope pushdowns
35-15
45-20
55-20

Friday CHEST
dumbell incline
34-15
38-15
50-15
50-10

decline smith
60-15
100-12
100-12
100-10

cable flyes
20-15
25-15
30-10

Sat REST

Sun BACK

Chins
15
15
12
12

Seated Rows
80-15
100-15
120-10

under hand grip pulldowns
80-15
100-10
80-10
OK if you are flexible, I am not

Barbell rows laying on incline bench

60-15
60-15
85-15

bodyweight 18st 2lb not bad in 3 weeks!

[Vinny Brown]

Mon SHOULDERS
Side Laterals
17k-15
22-15
26-12
22-15

Bent over cable laterals
15-15
17.5-15
20-15

Machine seated press
32-20
38-20
44-20
50-20

Seated incline front db raises
10-15
10-20
10-15

WED LEGS
Extensions
35-20
59-20
75-20

Press
200-20
330-20
410-20
490-20

Dumbell Lunges
22-20
26-20
26-20
really felt the diet draining me on this

curls
22.5-20
32.5-20
42.5-10

had to stop as i was pretty dizzy

Thurs ARMS
Cybex curl superset cybex tricep press
50-20........50-20
75-20........100-20
100-20.......150-20
125-20.......150-20

ez cable curl superset pushdowns
10-15....12-15
12-10....15-12
12-12....15-12

Dumbell curls superset Cable rope extensions
20-10....10-15
20-10....15-8
20-10....12-12

FRIDAY REST

[Vinny Brown]

OK its been a while and a few things have changed since I last posted anything in my log. I had some major problems earlier in the year when I started to diet for some bodybuilding shows and I turned into the biggest idiot on the planet with some crazy mood swings. I felt enough was enough and decided to hang up my trunks for a while and do some strength contests instead whilst I am relatively in one piece. This way I can avoid the silly dieting and keep the future Mrs Brown instead of driving her away.

I have had a few teething problems with the new type of competition but I am learning fast. My bodyweight is well down to my usual off season weight and its not really good for me training this way so I will to get back up to around 19 stones steadily from the 16st 10lb i was on Sunday. Of course I will be calling Steve for some protein to make this happen.

Cougarman made me some lovely stones which i collected Sunday and will christen those this week. Anyone know where i get tacky from? My back yard is starting to look like Whey Consortium HQ with all my kit so I better get to work using it.

Training is going OK deadlifting and bench are creeping up. Pulled 280 quite easily the other day reckon the big 300 is in the tank on the right day. Put a shirt on and benched 220 real easy a couple of weeks ago. It scared me a little. Squat is usually a good one for me but haven't been too comfortable under the bar for some reason lately. Done 265 for 3x3 the other week then ballsed up 260 in a comp. Guess you cant expect to loose all that weight and not pay the price in strength. Done 300x4 before so I will get back to it soon.

Anyway hope my training log will give some ideas to a few as I progress. Please feel free to make suggestions. Will start posting some more training and hopefully pictures for you to laugh at from now on.

[Steve Gardener]

Tacky - check on SDF but Jackals Gyms website sells it and I think that there's a recipe for it on the net as well.

[cougarman]

Jackels gym is were i got mine from.