Brawn Inspired Mass

Hello Everybody

I am returning to the forum with a new journal. I have recently been reading Stuart McRobet's book "Brawn" and it has inspired me to change my training from 4 sessions a week down too 2. Whilst I live for the gym I understand the bodies need for recuperation and this is what "Brawn" is about, abbreviated training. Brawn also encourages intensity cycling realising that the body cannot cope with full effort every visit to the gym. Although this is no time for rest more like the foundation of what is too come. Training will be focused on compound movements and I will be looking too increase strength on the Deadlift Bench Press, Squat and Military press. There is no room in this routine for isolation movements.

Ok so onto the journal I have so far completed 2 weeks of the start of this training cycle. The first 4 weeks will be the foundation stage with 8 weeks full out. The foundation stage should be longer but I am doing a short cycle so decided to start increasing poundage's early. The aim of the latter stage is too add a lil weight every visit be it just quarter of a pound this shows more strength and progress over the last session. Beating the log book as it were.

Saturday 20/02 FFC Week 1 Foundation

Deadlift
60 KG 12
80KG 10
100KG 7
120KG 3
Rest Pause 3

Lat Pulldown 50KG 12
60KG 8
65KG 7

Leg Press 50KG 20
150KG 15
200KG 12
200KG 10

Incline Press (Smith)
40KG 12
50KG 7
50KG 6

Thursday 25/02 YMCA

Flat Bench
Bar 15
30KG 15
40KG 12
60KG 12

Millitary Press
Bar 15
40KG 10
40KG 8
40KG 10

Squat* Bar 20
20
20

I did perform 2 sessions of cardio as well as training abs however I did not detail that work in week 1 so I will note henceforth.

*I am really trying to get my form down with squats this is why I have added now weight too the olympic bar.

Dannycap - how is the training going?

Hi Garthy

Training is going well thank you. I am now into the new poundages phase.

I will post my log over the weekend

OK Weekends Come and weekends go

Week 1

[b]Session 1 [/b]
Deadlifts

60kg 8
80kg 8
100kg 6
115kg 5
115kg 5

Lat Puldown

63kg 10
70kg 8
77kg 6
77kg 5

EZ barbell curl

20kg 10
30kg 5
30kg 4

DB Row
35kg 8
35kg 10



[b]Session 2 [/b]

Leg Press
106KG 12
140KG 12
176KG 10
201KG 10

Squat Smith
60KG 18
70KG 5
70KG 6

Leg Extension
47KG 10
56KG 8
56KG 8
36KG 8
[u][b]

Is it necessary to reach those figures?It seem to be very specific..

[quote="Johnson360"]Is it necessary to reach those figures?It seem to be very specific..[/quote]

To make progess you need to record what weight / sets / reps you are lifting and aim to increase them over time. Of course it does depend on what your goals are :-)

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