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Big changes for the Grunta this year!
Now training bi’s with chest (and 2 pump sets of tri’s between)
And back with triceps (and 2 pump sets of bi’s between)

Turn my world upside down fuken.

Legs, shoulders



Knees and toes?
 
3bc5253d0c5118d02c9ad3719c5c672e.jpg
 
Another 4 hour session tonight. Tried eating lollies to get me through. That was almost a mistake when it came to deads [emoji15]

Skwaats 170kg 3x3 + 5x2
Bench 100kg 3x3 + 5x2
Deads 180kg 3x3 + 5x2
Back extension 20kg 3x10


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How’s them 4hr session going mate?
 
I’ve been running the JTS AI program since November.

Doing a 4 day program in 2 days until recently. Had some long-ish workouts at 2.5-3 hrs.

Have now squeezed an extra day in so I’m in & out in 90 minutes


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Another 4 hour session tonight. Tried eating lollies to get me through. That was almost a mistake when it came to deads [emoji15]

Skwaats 170kg 3x3 + 5x2
Bench 100kg 3x3 + 5x2
Deads 180kg 3x3 + 5x2
Back extension 20kg 3x10


Sent from my iPhone using Tapatalk
This looks like a classic Hepburn program....

Still doing it?

I've always wanted to try it to be honest, always find a reason not to. Lol.

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I’ve been running the JTS AI program since November.

Doing a 4 day program in 2 days until recently. Had some long-ish workouts at 2.5-3 hrs.

Have now squeezed an extra day in so I’m in & out in 90 minutes


Sent from my iPhone using Tapatalk
Fucken beat me to posting karnt.

I like the JTS AI system.

Sent from my SM-G950F using Tapatalk
 
This looks like a classic Hepburn program....

Still doing it?

I've always wanted to try it to be honest, always find a reason not to. Lol.

Sent from my SM-G950F using Tapatalk

It was. I liked it a lot. I think it suited my strengths.

I may use it to peak for my next comp instead of the AI


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It was. I liked it a lot. I think it suited my strengths.

I may use it to peak for my next comp instead of the AI


Sent from my iPhone using Tapatalk
I really disliked the AI peak man. Way too light for me. A 30% squat is not even the same exercise as a 80-90% + squat lol. Really put me off my game come comp day.

I will run the Hepburn thing one day.

How did you run it? His original advice? Or his later advice?

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Sq - 105 x 5,5,5,5,5
Good morning off pins - 45 x 8,8,8
Seated Calf - 45 x 12,12,12,12,12
 
Last edited:
Sun 22/09

TBDL - 3x8
Leg Curl ss Leg Ext - 2x12
Dip - 3x10
Cable Row - 3x10
Upright Row - 3x12
Curl ss Tri PD - 3x12
Seated Calf - 3x15
 
Sq - 107.5 x 5,5,5,5,5
Good morning off pins - 47.5 x 8,8,8
Seated Calf - 46.5 x 12,12,12,12,12


Used belt for squats.
Made a big difference. Was very easy today.
 
Fuken hotel gym training.
Sux, shit equipment and if you grunt they wanna call the ambulance.
 
Upper this morning.

Then ran 400m this arvo. Might make that or something similar for Cardio - 400m intervals. How many times? How longs a piece of string?
 
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