stop playing with your cat :keke: and get your ass into the gym boy
Been a long time since I posted. Have been working in the mines and focusing on finance these last few years.
Been training twice every 8 days using a push/pull split. I've maintained size and stripped down to 110 it's. Recently injured back after hitting a peak dead lift of 200kg for 6 reps.
Training has been pretty uninspired but I re-read and Mike Mentzer book and feel invigorated to get back on the Mecca and get in shape for my wedding in December.
HIT routine coming soon! I'm back Mecca heads
Glad to see you here again knight! Congrats on getting married.
let's see what you're up to in the gym!
Natzo's LOG - Check my workouts!ASC 09 Top 5 pick Champion'10 MM fantasy Football league Champion
I have done two previous Mentzer workouts whilst on holiday in unfamiliar gyms so I'm picking up the log from workout three.
Workout three - Side and rear deltoids, biceps and triceps - 07/10/11
Dumbbell raises - 15 kg / 7 reps (2/2/4 cadence)
Bent over dumbbell raises - 15 kg / 7 reps (controlled)
Palms up pull downs - 80 kg / 9 reps (2/2/4)
Press downs (Pre-exhaust) - 60 kg / 6 reps (2/2/4)
Dips. - BW / 3 reps (2/2/4)
Cadence refers to a two second positive, two second hold and a four second negative. This forces my weights lower but allows me to exercise the target muscle more effectively.
Bent over dumbbell raises are hard to maintain the cadence so I control as best I can.
Press downs were performed on the knee pads of an assisted dip machine as a pre-exhaust for dips which I move to immediately after completion. The fresh chest and shoulder muscles help take the triceps to total failure.
I am yet to perform intensity techniques such as rest pause or negatives at the end of sets but will after I complete a full cycle.
Will write down my complete program later for comment with rep ranges etc.
Workout Four - Legs and Abs
Leg extension 10# / 10 reps (not sure what the weight is on the stack, it just says 10)
Leg press 200 kg / 12 reps
Standing Calf Raise 8# / 9 reps
Sit ups (decline) BW / 14 reps
Aiming to do 12-20 reps with a 4/2/4 cadence on all exercises.
The gym has some homo pin loaded nancy gear that just has numbers with nothing else to indicate weight, so sorry if you cannot guage the weight on the machine exercises. just keep me honest and call me out if that number doesnt tick up.
Ok mecca heads, im doing everything by the book Mentzer HIT style, so the weights look puny but keep in mind im doing a 4/2/4 Cadence. That 4 secs positive, 2 sec hold, then 4 seconds negative. Its slow and controlled and hurts like a mother ****er, i do one set for each exercise. You'll notice i use pre-exhaust with isolation exercises preceding my main compound lifts to make sure my weaker hams and glutes dont kick out before my quads. So far it works really well whislt i've been doing practice runs of HIT.
Next session i will be starting my program officially, i think i got all the kinks worked out and what exercises im going to do.
This session burned me out with those slow reps, headache, wanna vommit, went shopping after took 40 minutes because i was to light headed to shop logically. Having Beef Rendang tonight made from scratch, yeah yeah, coconut milk is full of fat, blah blah, i'll work it off in your mum! Peace Meccaheads!
Doing HIT mike Mentzer style. Can't wait, I've been doing low volume training twice every eight days due to work. Now I'm going to train slightly lessvand even more abreviated.
I'm going all in to put his theories to the test. His writing inspires me to get heroic in the gym!
Workout One - Chest and Back
DB Fly 17.5 kg / 8 reps
Pre Exhausted with
Incline Smith Press (narrow grip) 60 kg / 2 reps , 2 negatives
Straight arm pulldowns 50 kg / 10 reps
Palms up Pulldowns 60 kg / 8 reps
DB Row 40 kg / 6 reps
All sets performed with a 4 sec pos, 2 sec hold, 4 sec negative. Obviously this limits the wights i use.
Chest feels so weak, i'm not use to fly movements and the the really small effectual range of them feels like im just doing weight stretches. i'll persist for now and up the weight and push myself on them. its especially hard considering the cadence Mike Mentzer recommends.
I was without a training partner today so counting reps is hard when im counting the cadence of the lifts aswell. I'm either going to become a maths genius or find a method thats easy for me to count cadences and reps without confusing myself.
Training chest has always been a weakness of mine, especially with this pre-exhaust stuff. I get an awesome pump but it feels like im barely working.
Back on the other hand, always a strong point of mine is feeling great, i love the straight arm pulldown pre-exhausts which burn the abs and seratus muscles too, then hoping strait in to pulldown with the controlled reps feels awesome.
I'll keep persisting with the flies for now as its early days of this program and hopefully next chest i see some big improvements in the reps.
DB rows felt great with the controlled reps to, especially the hold at the top which i never do. The controlled negative also has my back feeling properly worked.
Having said all that these reduced weights for controlled reps has by gym ego obliterated. No more impressive weights to clock for awhile i think, only impressive size gains!
My new routine, Mike Mentzer style
Incline fly. 6-10 reps
Pre exhausted with
Incline close grip smith press. 1-3 reps
Straight arm pulldowns. 6-10 reps
Pre exhausted with
Palms up pulldowns. 6-10 reps
Bent over dumbbell row. 6-10 reps
Rest of 3 to 7 days (I work 4 on 4 off days/ nights)
Leg extension. 12-20 reps
Leg press. 12-20 reps
Lying ham curl. 12-20 reps
Standing calf raise. 12-20 reps
Abs. 12-20 reps
Rest 3-7 days
Side laterals 6-10 reps
Bent over rear laterals. 6-10 reps
Palms up pulldowns. 6-10 reps
Pushdowns. 6-10 reps
Dips. 3-5 reps
Repeat workout two sans ham curl
Rest 3-7 days repeat cycle.
Most exercises have a four second positive, two second hold, and four second negative. Some exercises such as laterals have a looser form.
One set per exercise with rest pause and negatives added to extend set to absolute failure
Will be resuming dead lifts eventually after back injury is fully healed.
Volume and frequency might seem low but I have always wanted to try the Mentzer method in a fundamentalist approach. I have had my best results when I lowered volume, hoping another step down in volume will yield a new stage of growth.
Currently at 110kgs, 183 cm, 12-15% body fat (guessing)
Any thoughts? Questions?
Arms are 18 inches, biggest was 19 when I was 120 and puffy as. So not too bad, I'll keep you posted on how the guns progress sans bicep curl.