Chin ups
BW+10x8 BW3x4 at different hand positions
Dips
BW+15x8+1+1 BWx10
DB Flat Bench
32x9
Seated low row
100x9
DB Curls
16x12
Pushdowns
32x12
Hack squat
80x25
Seated Ham Curls
37.5x25
Leg extensions
42x25
Calf raises
45x30
Last night shift tonight before 3 days off work starting tomorrow. Seems madness to spend more days off out the gym than in it (like I did last week), so may split next session in to upper/lower on Tuesday and Wednesday, back to full body on Saturday night.
Loaded up a prowler to 80kg, 3x40metres 1:1 work to rest ratio. It’s a 10 metre stretch, high handle out, low handle back.
5x5 chin ups s/s with 5x10 push ups
Ab roll out from knees 15+10
10/1/23 JP FB D Lower only
TB RDL
115x8 95x10
Squat
110x6 90x10
Leg ext
63x12 48x15+5
Calf raises
50x20 45x15
DBL KB Front Squat
20’sx12 10 8
Had another rep in on me squatting, but happy to hit the 6 I wanted. KB front squats light my core and quads up something rotten, heart rate up too. Should really make more use/fun with them from a conditioning point.
Grinding away the last few days, shifts not being too kind for this routine, but got a little dose of conditioning in in the work gym. So…
12/1
10x 85kg high handle TBDL EMOM 10:00
100 push ups, six maybe seven sets
13/1
8 rounds ABC’s, not sure of kB weight to be brutally honest, either 16 or 20kg but leaning towards the latter. Purple in colour so good enough for future reference
Pull ups can’t remember didn’t note how many.
14/1
Got in the gym after work, but wasn’t in a state for grinding through a dozen exercises and definitely wasn’t going to beat the log book. Hit 30 dips, 40 chins, 34kg db chest presses for 2x6, loaded 3 plates on a barbell and pulled 4 clean reps. Haven’t conventional deadlifted in a few months, curiousity got the better of me…
15/1
Goblet squats, push ups, band pull aparts before night shift. Just a “move a little” kind of day…
Pulled the trigger on the 531 28 week challenge from Beyond, little earlier than planned, but struggling to ride the JP train to its full potential around shifts. Plus, 531 gives me a little more flexibility to push the conditioning. I’ve established my TM’s based on 4/5rm the last week or so (all in kg’s):
Squat 115
Deadlift 140
Bench 85
Press 55
Spent my whole life being on the lean side, so pushing the weight gain the next six months (unless things get out of control!), if my T-ransformation photo at least leaves me looking like I lift, I’ll take it.
At the end of this six, I WILL be repping 1/2/3/4 plates, short term goal is to just stick to the principles and not go completely rogue!
Pushdowns
50 reps total different cable machine weight completely irrelevant
Press got ugly half way up rep 8, didn’t dare push through it for the fear of something going pop. Reps smooth and controlled until then, back off set also good. As we’re DB presses, so not too concerned (it just cost me a rep).
Two days easy conditioning coming up before squats on Sunday.
Flipping happy with my squats, bodyweight on my back for 10 solid reps is a good little benchmark for me. Felt a little light headed after, didn’t feel good on the back off set.
Setting a timer for amraps served me well for dips, if I had set a standard 3 sets of x number of reps, I probably wouldn’t have done 37.
Wk 2 Deadlifts
Deadlift
100x3 112.5x3 125x8 100x10
Superset warm up with push ups and bpa’s
High Row machine
80x3x12
Chin ups
BW+10x2x5
BWx6
Back was fried
DB Incline Curls
12x3x8
Prowler
80x4x4 lengths
Good session, dropped the leg curls from last week, felt they were redundant. Moving forward, I’m considering just running deadlift day with prowler and weighted chin ups.
1-2-3-4-5-6-7-8-9-10 ladder and back down, just got in under 19 mins.
30/1/23
Week 3 Bench
Bench press
62.5x5 72.5x3 80x7 62.5x14+4+2
Superset with
DB Rows ramp up to 40x2x15
DB Incline Press
22x3x10
DB Flat Chest press
30x2x7
Tricep work to finish.
Both the above in work gym so limited equipment, but do what I can. No dips or pull ups, switched for rows and db flat bench presses. Happy with top set of bench, it moved well.
Deadlifts and some form of conditioning tomorrow.
Press
42.5x5 47.5x3 52.5x6 42.5x7+2+2
Superset with bodyweight chin ups
Wide grip x 8 8 6
Close grip x 7 5
TB Shrugs
60x2x10 50x15+5
DB Seated Press
28x5 26x6 24x7 22x8
BB Curls
20x50 in 2:40
Life is going to be a little hectic the next week due to moving house, will squat after night shift tomorrow morning then take a deload a week earlier than planned.
2/3/23
Late night push ups, abs, arm work, air dyne sprints at work.
3/3/23
Wk 3
Squat
87.5x5 97.5x3 110x6 87.5x12
RDL
80x2x10
Leg press
140x12 160x11 120x20
Wanted 7 on squats, but I’m absolutely fried, felt a little light headed and rather than compose myself I re racked and took five minutes.
Overall, pleased with the 1’s week, strong reps on the top sets so will increase TM’s by 2.5kg upper body and 5kg lower body for next cycle. Will take a 5 maybe 6 day mini deload, plan be more consistent with exercise selection and progressions for each day, too.
Goals for Feb:
50 bodyweight dips in a session
50 chin ups in a session
Min 6 reps on top set on 1’s week
2 hard conditioning days a week
Quick dose of conditioning and vanity work on lunch break:
8 rounds:
8x24kg goblet squats
12xpush ups
8x95kg HH TBDL
Total time 17:40
Pushdowns, curls and face pulls, 40-50 reps. Cycle commute last couple of days, 20-25 mins each way, does more for the mind than body, but ready for some warmer months!