Saturday 03 December 2022 Chest & Triceps Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for triceps) 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 the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% should less than the stated range be achieved • Plate Loaded Hammer Strength Flat Chest Press ** (4 x 4-6) - 117.5kgs x 5, 3, 4, 3 2nd set my foot placement was wrong and right hamstring cramped • Plate Loaded Seated Incline Chest Press ** (4 x 4-6) - 97.5kgs x 6, 5, 4, 2 • Pin Selected Tricep Extensions (3 x 4-6) - 85kgs x 6, 6, 6 • Pin Selected Rope Tricep Extension (3 x 4-6) - 70kgs x 6, 6, 6 • Cable Side Bends (3 x 8-10) - 55kgs 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
Thursday 29 December 2022 I have been ill for the last 3 weeks so no training at all since 3 December Back, Biceps & Hamstrings Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for biceps and leg curls) with an emphasis on the eccentric (3-5 seconds). Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% should less than the stated range be achieved Due to issue with left elbow keeping loads at sub max (approximately 80% (up from 70%) of max for stated rep range, excluding back extensions) and massage gun between sets for the foreseeable • Pin Selected Medium Width Lat Pulldown with Angles 90 (2 x 4-6) - 130kgs x 6. 6 • Plate Loaded Low Row with Versa Grips ** (4 x 4-6) - 110kgs x 6, 6, 6, 6 • Pin Selected Back extensions (2 x 8-10) - 72.5kgs x 10, 10 • Plate Loaded Seated Shrug Machine with Versa Grips ** (2 x 4-6) - 150kgs x 6, 6 • Pin Selected Rope Hammer Curls (3 x 4-6) - 50kgs x 6, 6, 6 • Pin Selected Cable Curls (3 x 4-6) - 50kgs x 6, 6, 6 • Plate Loaded Standing Leg Curl ** (3 x 4-6) - 20kgs x 6, 6, 6 • Smith Machine RDL ** (4 x 4-6) - 70kgs x 6, 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
Friday 30 December 2022 Shoulders, Traps, Forearms & Quads Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for lateral raises, face pull, forearms & leg extensions) with an emphasis on the eccentric (3-5 seconds). Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% should less than the stated range be achieved • Plate Loaded Seated Shoulder Press ** (3 x 4-6) - 105kgs x 5, 3, 2 • Plate Loaded Standing Lateral Raises ** (3 x 4-6) - 62.5kgs x 6, 4, 4 • Cable Face Pulls (3 x 4-6) - 60kgs x 6, 6, 6 • Cable Wrist Curls (3 x 4-6) - 55kgs x 6, 6, 6 supersetted with • Cable Wrist Reverse Curls (3 x 4-6) - 55kgs x 6, 6, 6 • Plate Loaded Rear Shrugs on Smith Machine (Versa Grips) ** (2 x 4-6) - 140kgs x 6, 6 • Pin Selected Leg Extension (3 x 4-6) - 42.5kgs x 6, 6, 6 • Plate Loaded Leverage Squat ** (4 x 4-6) - 120kgs x 6, 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
Saturday 31 December 2023 Chest, Triceps & Calves Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for triceps & Calves) 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 the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% should less than the stated range be achieved • Plate Loaded Hammer Strength Flat Chest Press ** (4 x 4-6) - 117.5kgs x 5, 4, 2, 1 • Plate Loaded Seated Incline Chest Press ** (4 x 4-6) - 97.5kgs x 4, 3, 2, 2 • Pin Selected Rope Tricep Extension (3 x 4-6) - 70kgs x 6, 5, 4 • Pin Selected Tricep Extensions (3 x 4-6) - 85kgs x 6, 6, 6 • Plate Loaded Seated Calf Raise ** (5 x 6-8) - 65kgs x 8, 8, 8, 7, 7 ** 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
Saturdays Chest workout was pretty poor, maybe the shoulder / delt workout on Friday took more out of me than expected. As playing catch up from the three weeks of illness I will swap the shoulders and back days around to allow a recovery day
Tuesday 03 January 2023 Shoulders, Traps & Quads Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for lateral raises, face pull, shrugs & leg extensions) with an emphasis on the eccentric (3-5 seconds). Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% should less than the stated range be achieved • Plate Loaded Seated Shoulder Press ** (3 x 4-6) - 102.5kgs x 5, 3, 3 • Plate Loaded Standing Lateral Raises ** (3 x 4-6) - 62.5kgs x 6, 5, 4 • Cable Face Pulls (3 x 4-6) - 50kgs x 6, 6, 6 • Plate Loaded Seated Shrug Machine with Versa Grips ** (4 x 4-6) - 150kgs x 6, 6, 6, 6 • Pin Selected Leg Extension (3 x 4-6) - 42.5kgs x 6, 6, 6 • Plate Loaded Leverage Squat ** (4 x 4-6) - 130kgs x 6, 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 04 January 2023 Back, Hams, Forearms & Biceps Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for leg curls, forearms & biceps) with an emphasis on the eccentric (3-5 seconds). Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% should less than the stated range be achieved Due to issue with left elbow keeping loads at sub max (approximately 80% (up from 70%) of max for stated rep range, excluding back extensions) and massage gun between sets for the foreseeable • Pin Selected Medium Width Lat Pulldown with Angles 90 (2 x 4-6) - 135kgs x 6, 6 • Plate Loaded Low Row with Versa Grips ** (4 x 4-6) - 110kgs x 6, 6, 6, 6 • Pin Selected Back extensions (2 x 8-10) - 72.5kgs x 10, 10 • Plate Loaded Standing Leg Curl (3 x 4-6) - 20kgs x 6, 6, 6 • Smith Machine RDL (4 x 4-6) - 75kgs x 6, 5, 5, 4 • Pin Selected Rope Hammer Curls (2 x 4-6) - 50kgs x 6, 6, 6 • Pin Selected Cable Curls (2 x 4-6) - 50kgs x 6, 6, 6 • Cable Wrist Curls (3 x 4-6) - 55kgs x 6, 6, 6 • Cable Wrist Reverse Curls (3 x 4-6) - 55kgs 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 05 January 2023 Chest, Triceps & Calves Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for triceps & Calves) 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 the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% should less than the stated range be achieved • Plate Loaded Hammer Strength Flat Chest Press ** (3 x 4-6) - 117.5kgs x 5, 4, 3 • Plate Loaded Seated Incline Chest Press ** (3 x 4-6) - 97.5kgs x 5, 4, 3 • Pin Selected Chest Fly Machine (2 x 4-6) - 77.5kgs x 6, 6 • Pin Selected Tricep Extensions (3 x 4-6) - 85kgs x 6, 6, 6 • Pin Selected Rope Tricep Extension (3 x 4-6) - 70kgs x 6, 6, 6 • Plate Loaded Seated Calf Raise ** (5 x 6-8) - 65kgs x 8, 8, 8, 8, 7 ** 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 26 January 2023 Back, Hams, Forearms & Biceps Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for leg curls, forearms & biceps) with an emphasis on the eccentric (3-5 seconds). Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% should less than the stated range be achieved Change In relationship status so moved back home and now for convenience training at a leisure centre gym so all a bit of trial and error atm. Due to issue with left elbow keeping loads at sub max and utilising a massage gun between sets for the foreseeable • Seated Leg Curl (3 x 4-6) - 50kgs x 6, 6, 6 • Smith Machine RDL (3 x 4-6) ** - 70kgs x 6, 6, 6 • Pin Selected Medium Width Lat Pulldown with Angles 90 (2 x 4-6) - 90kgs x 5, 4 • Plate Loaded Low Row with Versa Grips ** (4 x 4-6) - 100kgs x 6, 6, 6, 6 • Roman Chair Extensions (2 x 6-10) - 25kgs x 6, 6 • Pin Selected Rope Hammer Curls (3 x 4-6) - 25kgs x 6, 6, 6 • Pin Selected Cable Curls (3 x 4-6) - 25kgs x 6, 5, 5 • Cable Wrist Curls (3 x 4-6) - 25kgs x 6, 6, 6 supersettled with • Cable Wrist Reverse Curls (3 x 4-6) - 25kgs 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
Friday 27 January 2023 Shoulders, Traps & Quads Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for lateral raises, face pull, shrugs & leg extensions) with an emphasis on the eccentric (3-5 seconds). Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% should less than the stated range be achieved Change In relationship status so moved back home and now for convenience training at a leisure centre gym so all a bit of trial and error atm • Pin Selected Leg Extension (3 x 4-6) - 40kgs x 6, 6, 6 • Plate Loaded Hack Squat ** (4 x 4-6) - 60kgs x 6, 6, 6 • Pin Selected Shoulder Press (3 x 4-6) - 80kgs x 6, 5, 4 • DB Lateral Raises (3 x 4-6) - 12kgs x 6, 6, 6 • Cable Face Pulls (3 x 4-6) - 20kgs x 6, 6, 6 • BB Rear Shrugs with Versa Grips (4 x 4-6) - 100kgs x 6, 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
