AST Challenge: Training Session #6
Welcome to the second season of John & Baz's British Bodybuilding Show (formerly known as "The Brit Show").
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This week, watch AST training session #6, for another grueling and monsterously hardcore workout. As we near the end of the AST challenge, see how Baz's supps are working out! Well, what are you waiting for - click the play button now to watch, listen, and learn!
Note: If you missed the season opener & introduction to the challenge, click here.
Video Segment #8
Training Session #6
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|SEASON ONE FINALE|
This Week's AST Info
Well, that was week 6 over with, not long left now (only 2 weeks) and the pressure is just starting to build! I'm feeling good, but am a little nervous as to whether I'm going to see enough difference in my body to make this a success.
We have also cut the VP2 down in that we are only using one scoop instead of the usual two. In doing all of this, we have made sure that the water intake is still quite high to keep the body hydrated.
The training is now stepping up a gear into full conditioning training. This means we are still training 2 muscle groups a night with no more than 6 sets per group, with sets consisting of 6-8 reps, but we have shortened our rest periods between sets to no more that 1 minute.
This means that as soon as I've finished my set, John's straight in on his set and so on. We are now adding drop sets on the 2nd set of each exercise and if we make the drop set we have been adding a second drop set to make us fail.
| What Is A Drop Set?
A drop set is a set where you do as many reps as you can with a certain weight, then immediately lower the weight and do more reps. There should be as little rest as possible between sets.
When we say "fail" we mean you are at the stage where you cannot lift the weights without your spotter giving you over 20% help to finish the lift. We see so many people try and not fail but claim they did (they could win an Oscar!), but the only person they are cheating is themselves!
Anyway, this week the cardio is up to 35-40 minutes at the same rate as the previous week.
I really hated cardio before this as I also walk my dogs after training for an hour over some hilly woods and felt this was enough cardio on its own, but in the 2 weeks we have been doing it I've really found that its making a difference already. My abs are coming in and I feel like I'm toning up and beginning to show some definition, which is awesome. But will it be enough...??
- Week 6 training consists of two body parts a day training, and four times a week training.
- Drop sets are introduced on the second or last working set of each exercise.
- A rep range of 6-8 is used for all body-parts (unless deemed necessary to change).
- Rest periods can be no longer than 60 seconds.
- All sets to fail!
I must apologise that it has taken two weeks to get this episode out, there's been a problem our end. But we are back on a roll now, so let's get to it!
I'm sure by the time this episode comes out it will be after Christmas and the New Year, so Happy Christmas and me and Baz wish you all a Happy New Year! Enough of the chit chat, let's on with the good stuff.
This week, I have started to reduce the total calorie intake by 500 calories, taking it away from time during the day, where Baz does not need the energy, but keeping pre and post training intake the same as that will be the most important time for food consumption. (Easiest way for this, was taking out the mass gainer shake as it was no longer needed. Damn, I'm going to miss it, I love the taste. LOL)
Cardio is bumped up to 35/40 mins on a treadmill, at a pace of around 4 kph and a incline of 12.5-13.5 for Barry. This is after our post liquid AST VP2, as remember we don't want to be using our precious muscle as energy!
Ok, well due to a lot of the emails I have been getting, I won't outline set for set how the training has changed, what I will do as you have asked is inform you of the changes made, allowing you guys to adapt it to your own training programs.
Ok guys, I hope this makes it all a little easier to follow, now don't say I don't do anything for you. LOL
Sorry once again for the delay, and hope you can forgive us for the slight inconvenience, once again a big thanks to Bodybuilding.com and to you guys, the fans!
Next Week: Training Session #7
Ok guys, well, that's all the information you get for week 8! Next week, we'll jump straight into another training session as the AST nears its completion, and watch Baz and John duel it out in an impromptu tug-o'-war match! J/K
As always, I hope you have enjoyed this week's British Bodybuilding Show and a big thanks to Bodybuilding.com for all the strong support and especially to you guys - our fans!
|BODYSPACE: STRENGTH IN NUMBERS|