Monday 29 August 2022 Have had to delay leg workout due to injuring my right knee by walking into a low table in the dark and pushing the knee backwards on Friday night. Initially pain was quite intense for 48 hours but has improved today, hopefully it continues to improve at a pace.
Monday 29 August 2022 Shoulders & Abs Target number of sets and rep range will be in brackets with approximately 4 seconds on the eccentric followed by 2 minutes rest between sets. Load will remain the same for all sets providing 4 reps are achieved, will reduce load by ~10% should less than 4 reps be achieved. • Plate Loaded Seated Shoulder Press ** (3 x 4-6) - 80kgs x 6, 6, 5 • Plate Loaded Standing Lateral Raises ** (3 x 4-6) - 40kgs x 5, 5, 5 • Reverse Flies on Pec Fly Machine (3 x 4-6) - 37.5kgs x 6, 6, 6 • Ab Crunches (3 x 8-10) - 10kgs x 10, 10, 10 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
Tuesday 30 August 2022 Back Target number of sets and rep range will be in brackets with approximately 4 seconds on the eccentric followed by 2 minutes rest between sets. Load will remain the same for all sets providing 4 reps are achieved, will reduce load by ~10% should less than 4 reps be achieved. • Pin Selected Medium Width Lat Pulldown with Angles 90 (3 x 4-6) - 125kgs x 6, 6, 5 • Seal Row with Angles 90 (3 x 4-6) - 80kgs x 6, 5, 5 • Plate Loaded Low Row with Angles 90 ** (3 x 4-6) - 90kgs x 6, 6, 6 • Hyperextensions (3 x 4-6) - 15kgs x 6, 6, 6 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
Wednesday 31 August 2022 Traps & Calves Target number of sets and rep range will be in brackets with approximately 4 seconds on the eccentric followed by 2 minutes rest between sets. Load will remain the same for all sets providing 4 reps are achieved, will reduce load by ~10% should less than 4 reps be achieved. • Plate Loaded Shrug Machine ** (3 x 4-6) - 170kgs x 6, 6, 6 • Plate Loaded Seated Shrug Machine ** (3 x (4-6) - 130kgs x 6, 6, 6 • Plate Loaded Donkey Calf Raise ** (3 x 8-10) - 100kgs x 10, 9, 8 • Plate Loaded Seated Calf Raise ** (3 x 8-10) - 60kgs x 10, 10, 9 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
Thursday 01 September 2022 Leg Day Target number of sets and rep range will be in brackets with approximately 4 seconds on the eccentric followed by 2 minutes rest between sets. Load will remain the same for all sets providing 4 reps are achieved, will reduce load by ~10% should less than 4 reps be achieved (leg extensions will remain light with a 10 second static hold before each rep due to ruptured PCL and associated issues with the other knee ligaments). • Pin Selected Leg Extension with a 10 second Static Hold (3 x 4-6) - 37.5kgs x 6, 4, 4 • Pin Selected Seated Leg Curl (3 x 4-6) - 77.5kgs x 6, 6, 6 • Pin Selected Thigh Adductor - 87.5kgs x 6, 6, 6 • Pin Selected Thigh Abductor - 87.5kgs x 6, 6, 6 • Pin Selected Horizontal Leg Press (3 x 4-6) - 95kgs x 6, 6, 6 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
Sunday 04 September 2022 Chest & Obliques Target number of sets and rep range will be in brackets with approximately 4 seconds on the eccentric followed by 2 minutes rest between sets. Load will remain the same for all sets providing 4 reps are achieved, will reduce load by ~10% should less than 4 reps be achieved. • Plate Loaded Incline Chest Press ** (3 x 4-6) - 85kgs x 6, 6, 5 • Plate Loaded Hammer Strength Flat Chest Press ** (3 x 4-6) - 90kgs x 6, 6, 6 • Pin Selected Fly Machine (3 x 4-6) - 57.5kgs x 6, 6, 6 • Reverse Cable Side Bends (3 x 8-10) - 25kgs x 10, 10, 10 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
Monday 05 September 2022 Workout 1 - Arms Target number of sets and rep range will be in brackets with approximately 4 seconds on the eccentric followed by 2 minutes rest between sets. Load will remain the same for all sets providing 4 reps are achieved, will reduce load by ~10% should less than 4 reps be achieved. • Pin Selected Tricep Extensions (3 x 4-6) - 50kgs x 6, 6, 6 supersetted with • Pin Selected Cable Curls (3 x 4-6) - 40kgs x 6, 6, 6 • Pin Selected Rope Tricep Extension (3 x 4-6) - 55kgs x 6, 6, 6 supersetted with • Pin Selected Rope Hammer Curls (3 x 4-6) - 30kgs x 6, 6, 6 • DB Wrist Curls (3 x 4-6) - 10kgs x 6, 6, 6 supersetted with • DB Wrist Reverse Curls (3 x 4-6) - 10kgs x 6, 6, 6 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
Monday 05 September 2022 Workout 2 - Leg Day Target number of sets and rep range will be in brackets with approximately 4 seconds on the eccentric followed by 2 minutes rest between sets. Load will remain the same for all sets providing 4 reps are achieved, will reduce load by ~10% should less than 4 reps be achieved (leg extensions will remain light with a 10 second static hold before each rep due to ruptured PCL and associated issues with the other knee ligaments). • Pin Selected Leg Extension with a 10 second Static Hold (3 x 4-6) - 37.5kgs x 6, 5, 5 • Pin Selected Seated Leg Curl (3 x 4-6) - 85kgs x 6, 6, 6 • Pin Selected Thigh Adductor (3 x 4-6) - 92.5kgs x 6, 6, 6 • Pin Selected Thigh Abductor (3 x 4-6) - 92.5kgs x 6, 6, 6 • Pin Selected Horizontal Leg Press (3 x 4-6) - 102.5kgs x 6, 6, 6 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
Tuesday 06 September 2022 Shoulders & Abs Target number of sets and rep range will be in brackets with approximately 4 seconds on the eccentric followed by 2 minutes rest between sets. Load will remain the same for all sets providing 4 reps are achieved, will reduce load by ~10% should less than 4 reps be achieved. • Plate Loaded Seated Shoulder Press ** (3 x 4-6) - 85kgs x 6, 5, 5 • Plate Loaded Standing Lateral Raises ** (3 x 4-6) - 20kgs x 6, 6, 6 • Reverse Flies on Pec Fly Machine (3 x 4-6) - 42.5kgs x 6, 6, 6 • Ab Crunches (3 x 8-10) - 12.5kgs x 10, 10, 10 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
Wednesday 07 September 2022 Workout 1 - Back Target number of sets and rep range will be in brackets with approximately 4 seconds on the eccentric followed by 2 minutes rest between sets. Load will remain the same for all sets providing 4 reps are achieved, will reduce load by ~10% should less than 4 reps be achieved. • Pin Selected Medium Width Lat Pulldown with Angles 90 (3 x 4-6) - 135kgs x 6, 5, 5 • Seal Row with Angles 90 (3 x 4-6) - 85kgs x 6, 5, 5 I have counted the first set as 6 reps but last rep was debatable a full contraction, will not increase next workout • Plate Loaded Low Row with Angles 90 ** (3 x 4-6) - 100kgs x 6, 6, 6 • Hyperextensions (3 x 4-6) - 20kgs x 6, 6, 6 Going to increase rep range on hyperextensions to 8-10 reps from now on ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
Wednesday 07 September 2022 Workout 2 - Traps & Calves Target number of sets and rep range will be in brackets with approximately 4 seconds on the eccentric followed by 2 minutes rest between sets. Load will remain the same for all sets providing 4 reps are achieved, will reduce load by ~10% should less than 4 reps be achieved. • Plate Loaded Shrug Machine ** (3 x 4-6) - 180kgs x 6, 6, 6 • Plate Loaded Seated Shrug Machine ** (3 x (4-6) - 140kgs x 6, 6, 6 • Plate Loaded Donkey Calf Raise ** (3 x 8-10) - 110kgs x 10, 9, 9 • Plate Loaded Seated Calf Raise ** (3 x 8-10) - 65kgs x 10, 9, 9 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
Thursday 08 September 2032 Chest & Obliques Target number of sets and rep range will be in brackets with approximately 4 seconds on the eccentric followed by 2 minutes rest between sets. Load will remain the same for all sets providing 4 reps are achieved, will reduce load by ~10% should less than 4 reps be achieved. • Plate Loaded Incline Chest Press ** (3 x 4-6) - 95kgs x 6, 5, 5 • Plate Loaded Hammer Strength Flat Chest Press ** (3 x 4-6) - 100kgs x 6, 5, 4 • Pin Selected Fly Machine (3 x 4-6) - 62.5kgs x 6, 6, 6 • Reverse Cable Side Bends (3 x 8-10) - 35kgs x 10, 10, 10 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
Friday 09 September 2022 Arms Target number of sets and rep range will be in brackets with approximately 4 seconds on the eccentric followed by 2 minutes rest between sets. Load will remain the same for all sets providing 4 reps are achieved, will reduce load by ~10% should less than 4 reps be achieved. • Pin Selected Tricep Extensions (3 x 4-6) - 52.5kgs x 6, 6, 6 supersetted with • Pin Selected Cable Curls (3 x 4-6) - 42.5kgs x 6, 6, 6 • Pin Selected Rope Tricep Extension (3 x 4-6) - 57.5kgs x 6, 6, 6 supersetted with • Pin Selected Rope Hammer Curls (3 x 4-6) - 42.5kgs x 6, 6, 6 • Cable Wrist Curls (3 x 4-6) - 20kgs x 6, 6, 6 supersetted with • Cable Wrist Reverse Curls (3 x 4-6) - 20kgs x ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
Monday 12 September 2022 Legs and Abs Target number of sets and rep range will be in brackets, 2 minute rounds with approximately 4/5 seconds on the eccentric followed by approx 90 seconds rest between sets. Load will remain the same for all sets providing 4 reps are achieved on 1st set, will reduce load by ~10% should less than 4 reps be achieved (leg extensions will remain light with a 10 second static hold on each rep due to ruptured PCL and associated issues with the other knee ligaments). • Pin Selected Leg Extension with a 10 second Static Hold (3 x 4-6) - 37.5kgs x 6, 6, 5 • Pin Selected Seated Leg Curl (3 x 4-6) - 87.5kgs x 6, 6, 6 • Pin Selected Thigh Adductor (3 x 4-6) - 92.5kgs x 6, 6, 6 • Pin Selected Thigh Abductor (3 x 4-6) - 92.5kgs x 6, 6, 6 • Pin Selected Horizontal Leg Press (3 x 4-6) - 102.5kgs x 6, 6, 5 • Ab Crunches (3 x 8-10) - 15kgs x 10, 10, 10 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
Tuesday 13 September 2022 Back Target number of sets and reps will be in brackets, 2 minute rounds with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing 4 reps are achieved on 1st set, will reduce load by 5-10% should less than 4 reps be achieved • Pin Selected Medium Width Lat Pulldown with Angles 90 (3 x 4-6) - 140kgs x 6, 5, 5 • Seal Row with Angles 90 (3 x 4-6) - 90kgs x 5, 4, 4 • Plate Loaded Low Row with Angles 90 ** (3 x 4-6) - 110kgs x 6, 6, 6 • Hyperextensions (3 x 8-10) - 20kgs x 10, 10, 10 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
Wednesday 14 September 2022 Shoulders & Traps Target number of sets and reps will be in brackets, 2 minute rounds with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing 4 reps are achieved on 1st set, will reduce load by 5-10% should less than 4 reps be achieved • Plate Loaded Seated Shoulder Press ** (3 x 4-6) - 87.5kgs x 5, 5, 4 • Plate Loaded Standing Lateral Raises ** (3 x 4-6) - 25kgs x 6, 6, 6 • Reverse Flies on Pec Fly Machine (3 x 4-6) - 47.5kgs x 6, 6, 6 • Plate Loaded Shrug Machine (Versa Grips) ** (3 x 4-6) - 190kgs x 6, 6, 6 • Plate Loaded Seated Shrug Machine (Versa Grips) ** (3 x (4-6) - 150kgs x 6, 6, 6 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
Thursday 15 September 2022 Chest & Obliques Target number of sets and reps will be in brackets, 2 minute rounds with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing 4 reps are achieved on 1st set, will reduce load by 5-10% should less than 4 reps be achieved • Plate Loaded Incline Chest Press ** (3 x 4-6) - 100kgs x 5, 4, 3 • Plate Loaded Hammer Strength Flat Chest Press ** (3 x 4-6) - 105kgs x 5, 5, 4 • Pin Selected Fly Machine (3 x 4-6) - 67.5kgs x 6, 6, 6 • Reverse Cable Side Bends (6 x 8-10) - 40kgs x 10, 10, 10, 10, 10, ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
Friday 16 September 2022 Arms Target number of sets and reps will be in brackets, 2 minute rounds with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing 4 reps are achieved on 1st set, will reduce load by 5-10% should less than 4 reps be achieved • Pin Selected Tricep Extensions (3 x 4-6) - 57.5kgs x 6, 6, 6 supersetted with • Pin Selected Cable Curls (3 x 4-6) - 47.5kgs x 6, 5, 5 • Pin Selected Rope Tricep Extension (3 x 4-6) - 62.5kgs x 6, 6, 6 supersetted with • Pin Selected Rope Hammer Curls (3 x 4-6) - 47.5kgs x 6, 6, 6 • Cable Wrist Curls (3 x 4-6) - 25kgs x 6, 6, 6 supersetted with • Cable Wrist Reverse Curls (3 x 4-6) - 25kgs x 6, 6, 6 • Plate Loaded Seated Calf Raise ** (6 x 8-10) - 70kgs x 10, 10, 9, 9, 8, 8 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
Monday 19 September 2022 Legs and Abs Target number of sets and reps will be in brackets, 2 minute rounds with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing 4 reps are achieved on 1st set, will reduce load by 5-10% should less than 4 reps be achieved • Pin Selected Leg Extension with a 10 second Static Hold (3 x 4-6) - 42.5kgs x 6, 6, 5 • Plate Loaded Standing Leg Curl (3 x 4-6) - 20kgs x 6, 6, 6 • Pin Selected Thigh Adductor (3 x 4-6) - 97.5kgs x 6, 6, 6 • Pin Selected Thigh Abductor (3 x 4-6) - 97.5kgs x 6, 6, 6 • Pin Selected Horizontal Leg Press (3 x 4-6) - 112.5kgs x 6, 6, 6 • Ab Crunches (3 x 8-10) - 17.5kgs x 10, 10, 10 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
Tuesday 20 September 2022 Shoulders & Traps Target number of sets and reps will be in brackets, 2 minute rounds with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing 4 reps are achieved on 1st set, will reduce load by 5-10% should less than 4 reps be achieved • Plate Loaded Seated Shoulder Press ** (3 x 4-6) - 87.5kgs x 6, 5, 4 • Plate Loaded Standing Lateral Raises ** (3 x 4-6) - 30kgs x 6, 6, 6 • Reverse Flies on Pec Fly Machine (3 x 4-6) - 52.5kgs x 6, 6, 6 • Plate Loaded Shrug Machine (Versa Grips) ** (3 x 4-6) - 200kgs x 6, 6,6 • Plate Loaded Seated Shrug Machine (Versa Grips) ** (3 x 4-6) - 160kgs x 6, 6, 6 ** denotes no allowance for any machine resistance Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
