26 Nov
A OHP 20x10, 40x8, 50x5, 60x3, 70x1, 80x1, 90x1, 100x1, 102.5x1
B DB Pullovers 50x10, 50x6 DROP 48x4, 48x8 DROP 44x2
C Rear Delt Flyes 3x10 @2kgs
Treadmill Sprint Tabata
30 Nov
A Calf Raises 10@10kg, 10x20kg, 3x20 @40kg
B Y Raises 3x10
C DB Incline Bench Press 8x30kg, 4x8 @34kg
D Face Pull 4x10 @35kg
E DB Shoulder Press 4x10/10 @20kg
F 5min Pull Ups (41 @BW)
G 3-way Biceps Curls 10kg, 16kg, 16kg
1 Dec
4 x 200m Loaded Carries (2 uphill, 2 downhill, 15kg single arm)
6 x 200m Hill Sprints
2 Dec
A Y Raises 3x10
B Back Squat 60x8, 60x8, 100x6, 120x8)x4
C HLR 4x10
D Rack Pull 70x8, 120x8)x4
E Face Pull 4x10 (band)
4 Dec
A Calf Raises (Seated) 10x10, 30x20)x3
B DB Prone Y Raises 3x10 @2kg DBs
C DB Incline B Press 22x8, 26x8, 32x8, 32x8, 30x8
D Supine Leg Raises 2x10)x2, 4x10
E Hack Squat 30x15, 50x15, 50x15
F 5min Pull Up Challenge 39 reps
G Prone Ham Curl 24x10, 49x10, 63x10
7 Dec
A Y Raises 3x10
B DB Flat Bench 26x8, 36x8, 40x8)x3
C Face Pull 3x10
D Single DB OHP 4x8 @20kg
E 5min Pull Up Challenge 43 reps
F Curl Complex 12kg)x3
10 Dec
A Y Raises 3x10
B Back Squat 20x10, 50x5, 110x12)x4
C HLR 4x10
D Rack Pull 70x5, 120x8)x4
12 Dec
A Calf Raises 30kgx20)x3
B DB Y Raises 2kgx10)x3
C Incline DB Press 8x20kg, 8x34kg)x3, 40kgx6 DROP 34kgx2
D Hack Squat 60x15)x2, 70x15
E Pull Ups 5min Challange 43 reps
F Leg Curls 56x10, 63x10, 63x10
13 Dec
A Y Raise 3x10
B DB Press 28x10, 40x8, 40x8, 40x8, 40x8
C Face Pull 4x10
D Seated DB OHP 16x8)x4
E Pull Ups 5min Challange 40 reps
F Curls 12kg, 14kg, 12kg
G Smith Machine Calves 30x20, 35x20, 40x20
17 Dec
A Y Raise 3x10
B Back Squats 20x10, 50x5, 70x6, 120x12)x4
C HLR 4x10
D Rack Pull 70x5, 120x8)x4
E Face Pull 4x10
18 Dec
A Seated Calf 30x20, 32.5x20, 35x20
B Y Raises 3x10 (2kg)
C DB Incline Press 28x8, 42x8, 40x8, 38x8, 34x6 DROP 28x2
D Supine Leg Raises 4x10 @4kg
E Hack Squats 70x15, 70x15, 80x15
F Prone Leg Curls 59x10, 68x10, 70x7 DROP 63x3
21 Dec
A Hack Squat Calf 20, 20, 20, 40x20)x4
B Y Raises 2kgx10)x3
C DB Bench Press 28x8, 40x8)x4
D Seated Face Pull 9.5)x10)x4
E DB Shoulder Press (Seated) 16x8,20x8, 20x8, 18x8
F Pull ups 5min Challenge 40 reps
G Curls 12kg, 12kg, 16kg
22 Dec
A Y Raises 3x10
B Back Squat 20x10, 20x10, 50x5, 80x5, 120x12)x4
C HLR x10)x4
D Rack Pull 70x5, 140x8)x4
E Seated Face Pull 9.5x10)x4
F OHP Sit Ups 4x10 @10kg
January training (let’s hope that this appears correctly in the new format!)
2 January
A Deadlift 70x8, 100x5, 120x12, 130x10, 150x8, 170x6
B Barbell Hip Thrust 4x10 @30kg
C KB Swing 4x10 @32kg
D Rear Delt (Cable Crossover) 4x10 @9kg
4 January
A Squats 60x12, 100x10, 120x12, 140x10, 155x8, 170x6
B Good Mornings 8x20kg, 4x10 @40kg
C Rollouts on Suspension Trainer 4x10
D Face Pulls 10x11.25kg, 4x10 @13.25kg
E Hack Squat Calf Raises 4x6 @50kg
7 January
A Bench Press 60x8, 70x12, 80x10, 100x8, 105x6
B Seated BB OHP 20x12, 30x12, 40x10, 45x8, 50x6
C Supine Triceps Press (DB)10kg x8, 12kgx8)x4
D Press Ups on Suspension Trainer 4x10
11 January
A Deadlift 70x8, 100x5, 120x12, 130x10, 150x8, 175x6
B BB Hip Thrust 4x10 @40kg
C KB Swing 4x10 @32kg
13 January
A Back Squat 60x10, 100x10, 120x12, 140x10, 155x8, 180x3, 180x2
B Rollouts on Ab Wheel 4x10
C Hack Squat Calf Raises 50kgx6, 80kgx6)x4
D Face Pulls 10x25)x2, 10x32)x2
15 January
A Bench Press 20x10, 60x8, 70x12, 80x10, 92.5x8, 100x6
B Seated OHP 25x12, 35x10, 45x8, 55x6
C Triceps Press 10x14, 10x12, 10x10, 10x10
D Seated Row / Press Ups Superset 4x10/10
18 January
A Deadlift 70x8, 120x12, 135x10, 155x8, 180x6 (2 OH, 4 Mixed Grip)
B BB Hip Thrust 4x10 @40kg
C KB Swing 4x10 @32kg
D Seated Low-Row Face Pulls 4x10 @13kg
20 January
A Back Squat 20x10, 60x10, 100x5, 120x12, 140x10, 155x8, 180x6 (Belted,no wraps)
B Good Mornings 4x10 @40kg
C Ab Wheel Rollouts 4x10
D 45 Degree Face Pull 4x10 @32kg
23 January
5 Mile Run followed by:
A Bench Press 20x10, 60x10, 70x12, 80x10, 90x8, 100x5
B Seated OHP 30x12, 40x10, 45x8, 50x6
C Scap Pull ups 4x10
25 January
A Deadlift 70x5, 120x12, 135x10, 160x8, 185x6
B KB Swings 4x10 @32kg
C Cable Pull Through 50x10, 55x10, 55x10, 64x10
D Hack Squat Calf Raises 30x6, 50x6, 100x6)x3
27 January
A Back Squat 20x10, 60x6, 100x6, 120x12, 145x10, 165x8, 185x6 (Belted)
B Good Mornings 4x10 @40kg
C RKC Plank 4x30sec
D 45 Degree Face Pull 4x10 @32kg
29 January
A Bench Press 20x12, 70x12, 85x10, 92.5x8, 100x6
B BB OHP Strict 25x12, 35x10, 45x8, 55x6
C Triceps Press 2x10 @13kg, 2x10 @18kg
D1 Seated Row 4x10
D2 Press Ups 4x10
1 February
A Deadlift 70x5, 125x12, 155x10, 170x8, 190x6
B KB Swing 4x10 @32
C Cable Pull Through 4x10 @55kg
D Hack Squat Calf Raise 4x6 @100kg
3 February
A Squats 20x10, 60x6, 100x6, 125x12, 155x10, 175x8, 190x2, 190x2, 140x2 (back-off set)
B BB Good Mornings 4x10 @40kg
C Rollouts 4x10
6 February
A Bench Press 70x12, 80x10, 90x8, 70x10, 70x10, 70x10
B OHP 40x10, 50x10, 50x10, 50x10
C DB Rear Delt Flyes 4x10 @4kg
8 February
A Deadlift 70x10, 120x5, 150x10, 150x10 , 150x10, 150x10
B Cable Pull Through 4x10 @55kg
C KB Swing 4x10 @32kg
D Hack Squat Calf Raise 6x75, 4x6 @100
10 February
A Squats 20x10, 70x5, 120x3, 150x10, 150x10, 150x10, 150x10
B Rollouts 4x10
C Inverted Row 4x10 (Bottom ½ only)
Apologies for the gap - the training is recorded in the little book in my gym bag, but not on here and I am not typing it all out… Sorry!
Anyway, started back on 5/3/1 last night, trying ‘Triumvirate’ but supersetting the accessory exercises to get into lagging body parts, because I want to look good as well as be strong.
Starting 1RMs: Squat 200kg, Bench 132.5kg, Deadlift 220kg
Monday 25th
A Back Squat 70x5, 90x5, 90x3, 117.5x5, 135x5, 152.5x8
B1 Leg Press 60x15, 90x15, 100x15, 140x15
B2 DB Lat Raise 4x15, 4x15, 4x15, 4x15
C Leg Curls 43x12, 49x12, 56x12, Run the rack down from 77
Wednesday 27th
A Bench Press 50x5, 60x5, 60x3, 77.5x5, 90x5, 100x8
B Dips 5x10
C Chin Ups 10, 8, 7, 5, 5, 5, 5, 5
D Med Ball Crunches 5x10 @5kg
Friday 29th
A Deadlift 5x80, 5x100, 3x120, 5x130, 5x145, 8x167.5
B Good Morning 2x10 @40kg, 3x10 @60kg
C1 Hanging Leg Raises 5x10
C2 Band Biceps Curls 5x15