Ok so since my initial post there has been a lot of hard work going on in the background! Adam’s diet has been on point, with only a couple of instances where some clarification has been needed, but these have been small such as chewing gum (which was full of sugar). Overall for a 1st time diet I am more than happy with the progress, as the changes made where more than drastic, as you will know from my 1st article. I think Adam has a new love for his cheat meals with some crazy week day cravings for vanilla ice cream and custard creams, along with a new found appreciation for food.
But let’s get down to the training structure we have been using, below is a basic breakdown of the framework used (further information on reps ranges, technique and how to adapt this plan to your own physique visit CB Conditioning
Monday - LEGS
| EXERCISE | SETS | REPITITIONS | REST |
| Vertical leg press | 4 | 3 x 10-121 x Pyramid set | 1.5 Minutes |
| Hack squat | 6 | 2 x 20 (Explosive reps)2 x Triple drop sets
2 x Negative sets |
1.5 Minutes |
| Lunges | 3 | 3 x 100m Shuttles | 1.5 Minutes |
| Leg extensions | 3 | 3 x 10-12 + Drop sets negatives | 1.5 Minutes |
| Seated calve raise (Wide feet) SS Standing calve raise (close feet) | 10 | 20 Per exercise | 10 Seconds |
Tuesday - Chest
| EXERCISE | SETS | REPITITIONS | REST |
| Incline dumbbell press SS Incline plate press | 4 | 4 x 10-12 + 6-10 (With isometric squeeze) | 1.5 Minutes |
| Cable fly variation | 4 | 4 x 10-12 + Drop sets | 1.5 Minutes |
| Flat dumbbell press | 4 | 10-12 + Isometric squeezes | 1.5 Minutes |
| Pec –deck SS Cable pullovers | 4 | 4 x 15-20 + 6-10 (2 second stretch) | 1.5 Minutes |
Wednesday - Back
| EXERCISE | SETS | REPITITIONS | REST |
| Deadlifts | 5 | 1 x 201 x 15
1 x 10 1 x 8 1 x 6 |
1.5 Minutes |
| Iso-lateral front lat pulldown | 4 | 2 x 10-12 + Isometric squeezes2 x 10-12 Triple drop sets | 1.5 Minutes |
| Low pulley row | 4 | 4 x 40 (5 Rep then stretch, 5 reps then isometric squeeze) | 1.5 Minutes |
| Overhand face pulls SS under hand face pulls | 4 | 4 x 10-12 Per exercise | 1.5 Minutes |
Thursday - Shoulders
| EXERCISE | SETS | REPITITIONS | REST |
| Dumbbell Side lateral – overhead front raise – overhead press (one movement tri-set) | 4 | 10-12 | 1.5 Minutes |
| Barbell Upright row | 4 | 4 x 10-12 + 20 Rep drop set with isometric squeeze | 1.5 Minutes |
| Single arm machine shoulder press n (no rest between arms) | 4 | 10-12 | Zero |
| Cable side laterals (bent over 45° angle) | 4 | 10-12 | 1.5 Minutes |
Friday - Legs
| EXERCISE | SETS | REPITITIONS | REST |
| Lying machine hamstring curl | 4 | 4 x 10-12 + Negative drop set | 1.5 Minutes |
| Straight leg deadlift | 4 | 10-15 | 1.5 Minutes |
| Lunges (forward leaning) | 4 | 4 x 50m Shuttle | 1.5 Minutes |
| Abductor machine | 5 | 5 x 10-12 Rep squat position, 10-12 seated | 1.5 Minutes |
Saturday – Arms/Abs
| EXERCISE | SETS | REPITITIONS | REST |
| Lying overhead dumbbell tricep extensions | 10 | 10x 5-20 Reps | 10 seconds |
| Close grip smith machine bench | 4 | 10-12 + 2 Second isometric squeeze | 1.5 Minutes |
| Olympic barbell curls | 10-12 | 1.5 Minutes | |
| Dumbbell FST7’s | 7 | 10-15 | Zero |
| Hanging leg raises | 6 | 2 x 10-20 Standard raise2 x 10-20 Right oblique raise
2 x 10-20 Left oblique raise
|
1 Minute |
| Raised cable crunches | 6 | 2 x 10-20 Standard crunch2 x 10-20 Right oblique crunch
2 x 10-20 Left oblique crunch
|
1 Minute |
Adams Progress So Far
Now it’s not just your basic 3 sets of 3 exercises because I wanted to try to provide something that was going to accelerate his progress and we have currently added in a further 2 morning session. I have made sure his nutrition has given him what he needs to recover, but also been very conscious to keep body fat as low as possible in the process, being on hand almost each day to amend things where needed. ADAPT NUTRITION’s GH Assist and Pre-Train have been driving him through his workouts, because with an average of 1.5 minutes rest these workouts are far from easy! This rest time may not seem that little but compared to the average gym goer who may not pay much attention to this variable, it proves for one intense workout.
As I am VERY big on mind to muscle connection this is something Adam and I have worked on throughout the routine. We have focused on making sure the muscle group being worked is in a position of mechanical disadvantage, and greater stress is put on the muscle at both extremities of its strength curve. This is done by manipulating the force angles in relation to when the muscle is at its shortest and longest for greater muscle contraction and growth.
One thing is for sure…… IT HAS BEEN WORKING!
Chris Brodie Social Media
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