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24/07/18
Tuesday
Back/Chest
1a) rope straight arm pulldowns 4x12-15 @ 15 (15)
1b) wide neutral grip pulldowns 4x10-15 @ 37 (15)
2) incline bench press 5x8-12 @ 30,40,50,50 (12,12,9,8)
3a) wide grip low cable rows 4x15-20 @ 25,25,30,30 (20,20,15,12)
3b) close grip low cable rows 4x10-15 @ 25,25,30,30 (15,15,12,10)
4) flat db bench press 4x12-15 @ 18 (15,15,12,12)
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25/07/18
Wednesday
Shoulders
1a) bent over db rear delt fly 4x12-15 @ 4 (15)
1b) standing db side raises 4x12-15 @ 3 (15)
2) seated db shoulder press 7x8-12 @ 12,14,14,14,14 (10)
3a) wide grip rear delt pulldowns 4x12-15 @ 37 (15)
3b wide grip upright rows 4x12-15 @ 5 (15)
4) machine shoulder press 4x15-20 @ 37 (20,20,15,15)
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26/07/18
Thursday
Abs/Calves
1) lying leg raises 4x20-25 @ 20,20,20,20
2) bosu ball crunches 4x20x25 @ 20,20,20,20
3a) seated calf raises 4x25-30 @ 15 (30,30,30,30)
3b) standing calf raises 4x15-20 @ 2 (20,20,20,20)
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27/07/18
Friday
Quads/Hams
1) stiff leg deadlifts 5x15-20 @ 30,40,50,50 (20)
2) hip extension hamstring curls 7x15-20 @ 15,15,15,15,10,10,10 (20)
3) lying hamstring curls 7x10-15 @ 15 (15)
4) one and a half barbell squats 4x10-15 @ 40 (12)
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28/07/18
Saturday
Arms
1a) straight bar pushdowns, 4x20 @ 15,17.5,20,22 (20)
1b) db skull crushers, 4x15 @ 5,6,7,8 (15)
1c) bench dips, 4x12 @ 5,5,5,5 (12)
2a) standing single arm db biceps curls, 4x12 @ 8,9,10,11 (12)
2b) ez bar biceps curls, 4x15 @ 20,20,20,20 (12)
2c) one arm db preachers curls, 4x8 @ 7,8,10,10 (8)
2d) straight bar reverse curls, 4x15 @ 15,15,15,15 (15)
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30/07/18
Monday
Quads and hams
1) lying hammie curls, 4x10 heavy @ 22,27,31,31 (10), then 3x20 pump @ 13,18,22 (20)
2) back squats, 4x15 @ 40,50,60,70 (15)
3) leg press, 5x12 @ 60,90,120,120,120 (12)
4) 90s high resistance cycling @ 10,10 (60s)
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31/0718
Tuesday
Back, chest and rear delts
1a) close grip v-bar pulldowns, 5x12 2 30,37.5,45,45 (12)
1b) bent over wide grip t-bar rows, 5x8 @ 10,15,20,20,20 (8)
1c) bent over db rear delt fly, 5x10 @ 4,4,4,4,4 (10)
2) plate loaded overhand pulldowns, 4x10 w/2s iso holds @ 30,37,45,45 (10)
3) wide grip pulldowns behind the neck, 3x12 @ 30,37,37 (12)
4) machine rear delt flyes, 4x12 w/elbows high @ 4,4,4,4 (12)
5) incline db chest press, 4x10 w/4s negative and 2s pause at bottom @ 14,15,15 (10)
6) pushups, 2xmax (13,11)
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1/8/18
Wednesday
Shoulders
*changed it up this week after all the pressing last week.
1) standing side raises, 5x8 w/45s rest between sets max @ 5,6,7,7,7 (8)
2) wide grip upright db rows, 4x10 w/flaired elbows for side delts @ 4,5,6,7 (10)
3) machine rear delt fly, 4x10 with elbows high for rear delt only @ 4,5,6,6 (10)
4) barbell front raise, 3x12 w/slightly wide than shoulder width grip @ 10,10,10 (12)
*the pump was insane on this workout and it felt amazing on the joints.
*rest periods were kept short and brutal so it only took around 30 mins.
*focused heavily on form here.
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2/8/18
Thursday
Abs, calves and cardio
1) decline sit ups, 4x20 @ bw,2.5,5,5 (20)
2) crunches, 3x15 @ bw (15)
3) standing calf raises, 5x20 @ 10,20,30,30 (20)
4) leg press calf raises, 4x30 @ 30 (30)
5) 20 mins stationary bike
*coach changed up my diet.
meal 1) 2 eggs, 4 egg whites, 2 handfuls spinach all cooked in butter.
meal 2) 200g chicken/beef, 0.5c basmati rice.
meal 3) snack: 2 servings whey protein. 1 tbsp peanut butter.
meal 4) 250g chicken/beef, 2c basmati rice.
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3/8/18
Friday
Quads and hams w/a bit of calves
1a) stiff leg barbell deadlifts. 5x10 @ 50 (10)
1b) walking long stride db lunges, 5x12 @ 5,7.5,10,10,10 (12)
2a) stiff leg barbell deadlifts, 4x10 @ 50 (10)
2b) lying hammie curls, 4x12 @ 18,22,27,27 (12)
3a) stiff leg barbell daedlifts, 3x12 @ 40 (12)
3b) standing calf raises, 3x20 w/first 10 reps pump and last 10 w/2s isolation hold @ 10,20,30 (20)
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4/8/18
Saturday
Back and arms
1a) lean lat pulldowns, 3x10 @ 30,37,37
1b) seated wide grip lat pulldowns, 5x8 w/45s rest between sets max @ 30,37,37,45,45
2a) one arm db row, 5x10 to the waist @ 12,14,16,16
2b) smith machine deadlifts, 5x8 w/lats flaired and wide grip and max 60s rest between sets @ 20,40,60,60
3) chin ups, 4xmax reps w/deadstop reps @ 3
1) standing straight bar biceps cable curls, 7x10 w/max 20s rest between sets @ 20,25,5,30,30,30,30
2) rope triceps pushdowns, 7x10 same as above @ 20,20,20,25,25,25,25
3) ez bar skull crushers, 3x12 w/elbows close and high for max stretch @ 10,15,15
1) 20 mins stationary bike
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Diet for this week is as follows:
meal 1) 2 eggs, 4 egg whites, 2 handfuls spinach, 1 probioic, coffee
meal 2) 250g chicken, 0.5c cooked basmati rice
meal 3) snack: 2 servings usn hardcore tex whey, 1 tbsp peanut butter
meal 4) 250g chicken, 2c cooked basmati rice, 0.5c raisins
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6/8/18
Monday
Quads and hams
1) stiff leg db deadlifts, 5x12 w/30s rest max @ 14,15,16,17,18
2) lying hammie curls, 7x20 w/45s rest max @ 22.5 (last 3 sets were broken up---these were tough)
3) squats, 5x8 @ 60,70,80,90,90
4a) walking db lunges, 4x12 w/long strides to hit the glutes and hammies @ bw,2.5,5
4b) bodyweight squats, 4x50 w/constant tension and go deep here (these broke me---had to break them up)
4c) leg press, 4x15 w/feet high up on platform @ 40,60,80
5) leg extensions, 3x30 pump the crap out of your quads @ 18,22,31 (these fucked me up---couldn't walk for 10 mins after this)
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7/8/18
Back, chest and cardio
Tuesday
1) wide grip pulldowns, 6x12 straight w/insane focus on contraction here @ 37
2) seated wide grip cable rows, 3x15 pulling to the chest @ 25,30,35
3) one arm db rows, 3x10 to the waist @ 14
1) incline bench press, sets of 8 w/3s negatives @ 20,30,40,50
2) incline db press, sets of 10 w/constant tension here, no locking out! @ 12,15,18,20
3) flat bench db press, 5x15 w/30s rest between sets @ 12
1) 10 mins interval on stationary bike
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8/8/18
Shoulders and cardio
1) standing db side raises, 5x15 w/30s rest between sets @ 5
2) elevated seated db side raises, w/45s rest between sets and ULTRA slow negatives @ 4 (these fucking burn!!!)
3) seated db shoulder press, sets of 10 w/60s rest betwen sets max @ 10,12,14,16,18
4a) standing db front raises, 4x10 w/45s rest between sets max @ 4
4b) standing db full side raises, 4x10 w/db raised overhead @ 4
5a) wide grip rear delt pulldowns, 3x15 @ 30,37,45
5b) seated rear delt machine, 3x15 @ 5,6,7,8
1) 30 mins on stairmaster
*coach upped my cardio from 20 mins 3x a week to 30 mins 4x a week so I've started that today.
*also adding a 5th meal to my daily diet.
*on top of that I'll be doing 3x15 db side raises after shoulders and 3x30 push ups after chest to increase roundness in my chest and shoulders.
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New diet is as follows:
meal 1) 2 eggs, 4 egg white, 2 handfuls spinach all made in butter
meal 2) 250g chicken, 0.5c basmati rice
meal 3) 250g chicken, 1/2 green pepper, 1/4 cucumber
meal 4) 2 servings usn hardcore whey, 1 tbsp peanut butter
meal 5) 250g chicken, 2c basmati rice
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9/8/18
Abs, calves and cardio
1) crunches, 4 sets of 2 mins @ 46,39,27,24
1a) seated calf raises, 4x20 w/2s isolation hold @ 20,25,30,30
1b) leaning forward standing calf raises, 4x25 @ 20,20,30,30
1) 30 mins on elliptical machine
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10/8/18
Quads, hams, some calves and cardio
1a) squats, sets of 15 w/constant tension no locking out @ 40,50,60,80
1b) db walking lunges, sets of 8 w/long strides @ 10,15,20,20
2a) lying hammie curls, 7x8 heavy @ 21,27,31,31,31,31,31
2b) leg press calf raises, sets of 20 @ 30,40,50,60,60
(sets of 12 lying glute raises between sets of calf raises)
1) 30 mins stair master machine
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11/8/18
Saturday
Back and arms
1a) leaning lat pulldowns, 3x10 @ 30,37,45
1b) seated lat pulldowns, 5x8 @ 30,37,45,52*2
2a) one arm db rows, 5x10 @ 12,14,16,18
2b) smith machine deadlifts, 5x8 @ 20,40,50,60
3) seated cable rows, sets of 20 pump @ 20,25,30*2
1) standing straight bar biceps curls, 7x10 w/20s rest @ 20,25,30*5
2) rope hammer curls, 3x15 @ 15,20,25
3) rope triceps pushdowns, 7x10 w/20s rest @ 20,25*6
4) lying ez bar skull crushers, 3x15 @ 15*3
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New training split for this week is as follows...
day 1) quads, hams and cardio
day 2) back, chest, shoulders and cardio
day 3) abs and calves
day 4) arms and cardio
day 5) back pump and cardio
day 6) abs and calves