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05-12-2006, 02:08 PM
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 #1 (permalink)
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| strongest straight person on UKM (as everyone else is gay)  Join Date: Jun 2004 Location: United Kingdom
Posts: 6,822
    | Single factor training As recommended by Big  Cheers dude!started this last friday, finally got deadlifts in!!! the workouts go a little something like this - Day one - Squats 5 x 5 lunges 5 x 5 (5 reps each leg) overhead press 5 x 5 Day two - bench press 5 x 5 Dips 5 x 5 Day three - Deadlifts 5 x 5 wide grip chins 5 x 5 bent over rows 5 x 5 ok so started by squatting 60kg, benching 50kg and deadlifting 70kg- will be adding weight to dips and chins when I can do those 5 sets of 5 reps comfortably i look forward to watching the weights go up over the coming weeks! I will be doing this routine until I stop making progress at which point I will be looking to switch over to dual factor training (again nice one big for going over this with me)
__________________ Captain Hero "By the time I get there, the girl is either already safe, or dead. Either way, there's going to be some serious fondling." Quote:
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05-12-2006, 02:35 PM
| #2 (permalink) |
| Hitman Join Date: Jun 2006 Location: Yorkshire
Posts: 1,536
| Re: Single factor training Good bye isolation exercises! lol Looks good to me. What is your dieting looking like? You going for some mass?
__________________ Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results". |
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05-12-2006, 04:16 PM
| #4 (permalink) | ||
| strongest straight person on UKM (as everyone else is gay) Join Date: Jun 2004 Location: United Kingdom
Posts: 6,822
| Re: Single factor training Quote:
__________________ Captain Hero "By the time I get there, the girl is either already safe, or dead. Either way, there's going to be some serious fondling." Quote:
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05-12-2006, 09:59 PM
| #5 (permalink) | |
| UK-Muscle Moderator  Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS
Posts: 5,453
| Re: Single factor training Quote:
A compound exercise is one which hits multiple muscle groups. For example, bench press, squats, deadlifts etc.
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05-12-2006, 10:01 PM
| #6 (permalink) |
| UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS
Posts: 5,453
| Re: Single factor training Good luck dude. Eat plenty, especially protein, and I predict success If you find it too hard to recover from, as it's single factor, just drop down to 3 sets of 5 on everything instead of 5 sets.
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05-12-2006, 10:31 PM
| #7 (permalink) | ||
| strongest straight person on UKM (as everyone else is gay) Join Date: Jun 2004 Location: United Kingdom
Posts: 6,822
| Re: Single factor training Quote:
__________________ Captain Hero "By the time I get there, the girl is either already safe, or dead. Either way, there's going to be some serious fondling." Quote:
But you have to be strong surely?????? To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. | ||
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06-12-2006, 10:32 AM
| #8 (permalink) |
| Newbie Trainer Join Date: Oct 2006
Posts: 63
| Re: Single factor training Out of interest - how do you rotate these training days? Are you doind day on -day off or three days straight then days off??? I like it- nice and basic. And even better is its easy to see if your making progress or not - something most people forget the importance of. mb |
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06-12-2006, 07:19 PM
| #9 (permalink) | ||
| strongest straight person on UKM (as everyone else is gay) Join Date: Jun 2004 Location: United Kingdom
Posts: 6,822
| Re: Single factor training Quote:
today I did - Deadlifts - 5 x 5 - 75kg (first two sets are warm up sets) Chin ups 4 sets of 5, 1 setx 4 bent over rows 5 x 5 - 42.5kg Thats it for this week!
__________________ Captain Hero "By the time I get there, the girl is either already safe, or dead. Either way, there's going to be some serious fondling." Quote:
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11-12-2006, 09:49 PM
| #10 (permalink) | |
| strongest straight person on UKM (as everyone else is gay) Join Date: Jun 2004 Location: United Kingdom
Posts: 6,822
| Re: Single factor training Todays sesh! Squats 5 x 5 - 65kg Lunges - 5 x 5 - 16kg Overhead press - 5 x 5 - 35kg Actually feeling stronger even though I have only been on this routine for a week and a half now
__________________ Captain Hero "By the time I get there, the girl is either already safe, or dead. Either way, there's going to be some serious fondling." Quote:
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12-12-2006, 09:23 PM
| #11 (permalink) | |
| strongest straight person on UKM (as everyone else is gay) Join Date: Jun 2004 Location: United Kingdom
Posts: 6,822
| Re: Single factor training todays sesh- Dips (gironda style) 5 x 5 - Did these properly today, felt a real difference when doing them aswell Bench press 5 x 5 - down to 42.5kg I believe I wasnt as strong on benching today because of the fact that I did dips before I benched, so it was already pre exausted
__________________ Captain Hero "By the time I get there, the girl is either already safe, or dead. Either way, there's going to be some serious fondling." Quote:
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13-12-2006, 08:52 PM
| #12 (permalink) | |
| strongest straight person on UKM (as everyone else is gay) Join Date: Jun 2004 Location: United Kingdom
Posts: 6,822
| Re: Single factor training last workout of this week! Deadlifts 5 x 5 - 80kg Chin ups - 3 x 5, 1 x 4, 1 x 3 - For some reason I cant seem to get my strength up on chins any ideas? Bent over rows - 5 x 5 - 47.5kg Weighted exercises are 2 sets of warm ups, 3 work sets
__________________ Captain Hero "By the time I get there, the girl is either already safe, or dead. Either way, there's going to be some serious fondling." Quote:
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19-12-2006, 08:40 PM
| #13 (permalink) | |
| strongest straight person on UKM (as everyone else is gay) Join Date: Jun 2004 Location: United Kingdom
Posts: 6,822
| Re: Single factor training workout one - 5 x 5 squats - 70kg think I pinched a nerve or something from placement of the bar on my neck because it was killing when I placed the bar back in the rack, tried doing lunges but got a shooting pain through my neck, arm and chest so did some leg extensions, tried shoulder press but got the pain again! Will add them in to tomorrows workout
__________________ Captain Hero "By the time I get there, the girl is either already safe, or dead. Either way, there's going to be some serious fondling." Quote:
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20-12-2006, 07:33 AM
| #14 (permalink) | |
| Getting HUGE!  Join Date: Sep 2004 Location: E-Sussex UK
Posts: 2,685
| Re: Single factor training Quote:
SD
__________________ I don't like Sports and I am not a Doctor! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819 | |
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20-12-2006, 11:01 AM
| #15 (permalink) | ||
| strongest straight person on UKM (as everyone else is gay) Join Date: Jun 2004 Location: United Kingdom
Posts: 6,822
| Re: Single factor training Quote:
__________________ Captain Hero "By the time I get there, the girl is either already safe, or dead. Either way, there's going to be some serious fondling." Quote:
But you have to be strong surely?????? To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. | ||
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