Universal Nutrition Forum

Here's the goal:

I'm doing a 6 day internship with Phil Richards (Amir Khans & Glenn Ross' strength & conditioning coach) It will be brutal, I know people who have done it before and to be honest I'm scared!!

So the Idea is to punish my body through gruelling workouts so I am able to complete these brutal sessions. The concept of the training comes from Poliquin basically produce a shit load of lactic acid so you produce lots of growth hormone which will help build muscle and lean out.

Plan is:
Day 1 C&B
Day2 Legs
Day 3 Off
Day 4 Shoulders & Arms
Day 5 KB Session
Day 6 Start again

Day 1

Chest & Back

A1. 45deg incline DB press x 6
10s rest
A2. 45deg incline BB press x 12
10s rest
A3. 30deg incline DB press x 25
2 mins rest

B1. PG chins x 6
10s rest
B2. DB incline row x 12
10s rest
B3. Face Pulls x 25
2 mins rest

Set 1
A1.27.5 x 6
A2. 40kg x 12
A3. 12.5 x 10, 7.5 x 15

Set 2
A1.27.5 x 0 25kg x 4 + 2 rest pause
A2. 40kg x 8 got pinned! +4 rest pause
A3. 10kg x 10, 7.5 x 15 forgot to drop bench to 30deg

Set 3
A1.22.5 x 5 + 1 rest pause
A2. 35kg x 12
A3. 10kg x 13 7.5kg x 12

Didn't like A3 shoulders feeling it more than chest so will change to flat bench - At least I'll be able to use the 15s for that (I hope!)

Back
Set 1
B1. PG chins BW + 10kg x 6
B2. DB incline row 17.5kg x 12
B3. Face Pulls 27kg x 10, 20kg x15

Set 2
B1. +10kg x 6
B2. 17.5kg x 9 + 3 rest pause
B3. 20kg x 25 had to re-adjust rope a number of times

Set 3
B1. +10kg x 5 + 1 rp
B2. 15kg x 12
B3. 14kg x 25 had to re-adjust rope a number of times so should have stayed with 20kg

Finished with ab circuit
Plank: Elbows on Ball feet on becnch alt leg lifts w/ 3s pause 20 reps
Jacknife: 12 reps
Russian twists shoulders on ball: 17.5 kg x 12

Did 3 sets of above

Forearms gave up more than back so may use straps for DB row nxt time to work back more.

Sounds very tough man! What kind of diet are you following at the moment?

Only Have carbs in pw shake and meal then re feed meal at the wknd

Today:

M1: Whey & Almond butter
M2: CHicken stir fry & Nuts
M3: PW 100grms carbs 60grm protein
M4: 2 X 150grm burgers & Broccoli & Whole meal pitta
M5: 200grm Salmon, Broccoli, Nuts
M6: As meal 4 but no pitta
M7: As meal 1

Forgot to add supps

13grm fish oils
3-4 grms GLA
4 tblespoons Greens drink
2x HCL with every solid meal
4 x multi vit
450grm zinc

nice looking diet john, did you like the iso sensation?

Cheers Venom,

Yeah it tastes great in those muffins!!

Ok the ultimate leg day has arrived!!

Fucking loved this session

was planning on doing quads first but no racks available to squat so started with posterior chain work - then reaslised there was no way I could squat after hamyy's as my lower back could barely hold me upright let alone a heavy barbell!!!

Hammy's

Leg Curls x 6
10s rest
RDLs x 12
10s rest
Back extensions
2mins rest
x3

Quads

Hack Squats x 6 (had to do this instead of squats)
10s rest
Lunges x12 ea leg
10s rest
Leg extension
2 mins rest

Set 1
Leg Curls 150lbs x 6 too light
10s rest
RDLs x 12 100kg x 12 too light
10s rest
Back extensions BW x 25 will add weight next session

Set 2
Leg Curls 160lbs x 6
10s rest
RDLs 100kg x 12
10s rest
Back extensions bw x25

Set 3
Leg Curls 160 x 6
10s rest
RDLs 100kg x 7 +2 +3 will use straps next time
10s rest
Back extensions bw x 25

My back was on fire after all that could barely squat to strip the bar after!!

Set 1
Hack Squats 70kg x 6 too light
10s rest
Lunges x12 ea leg 15kg felt ok but from can be better
10s rest
Leg extension 20 kg x 3, 15kg x7, 10kgx15

Set 2
Hack Squats 70kg x 6 getting tough but can do more
10s rest
Lunges x12 ea leg 15kg horrible!!
10s rest
Leg extension 10 kg x 25 took a couple of short breaks after 12 reps

Set 3
Hack Squats 70kg x 6
10s rest
Lunges x12 ea leg 15kg see last set
10s rest
Leg extension 10kgx25 again took short breaks

One of the best quad sessions ever. Might drop the lunges and do Squat, Hack squat, Leg extension next session

Had 200grms carbs, 60grms protein straight after and took 20grms BCAAs 10 pre and 10 during

Looks really good man, best of luck.

Luck? Any chance of a new pair of Quads!!!

Shoulders & Arms

Seated press 27.5x 6
Seated laterals 7.5 x 12
cable laterals 1 plate!!! x 25

dropped press to 22.5 by 3rd set
seated laterals to 5's

Triceps
CG Press 60 x 6 should have gone heavier
Decline extension 27.5 x 12
Cable push downs 20kg x 25

Went to 65kg for second set on cg presses declines dropped to 20 for last set
push downs went to 14kg

Biceps
Seated incline culrs 16 x 6 can go heavier
standing bb curls 27.5 x 12
cable curls 27kg x 25

great session arms were completey shagged after! startign to really like this style of training!

Good routine tough.......Charles Poliquins rountines are pretty hardcore...goodluck to you with this one GBC Advanced....
I tried the less advanced one

12 squats (at 12RM)
Rest 60 seconds
12 chins (at 12RM)
Rest 60 seconds
12 deadlifts (at 12 RM)
Rest 60 seconds
12 dips (at 12 RM)

x 3 circuits

I was green by the end of it:)

Oh yeah been there myself! I prefer this one as you get to thrash each body part rather than just get a metabolic workout

one word

Brutal

Been sick all week so today was first session back - was a bit concerned energy wise but turned out to be a great session

Chest

Set 1
A1 incline DB .27.5 x 6
A2. Incline barbell 40kg x 12
A3. Changed to falt bench from previous session 15 x 7, 12.5 x 5, 8 x13

Set 2
A1.27.5 x 4 + 2 rest pause
A2. 35kg x 12
A3. 10kg x 25 - that was really tough!

Set 3
A1.22.5 x 6
A2. 30kg x 8 +4 rest pause
A3. 8 kg x 15 + 10

Back
Set 1
B1. PG chins BW + 15kg x 6
B2. DB incline row 17.5kg x 12
B3. Face Pulls 40lbs x 25

Set 2
B1. +10kg x 6
B2. 16kg x 12
B3. 40lbs x 25

Set 3
B1. +10kg x 5 + 1 rp
B2. 15kg x 12
B3. 40lbs x 25 with 2 pauses

Much prefered this session from last weeks especially chest