Pull
Horizontal Row x 4 sets
Vertical Row x 4 sets
Trap exercise x 4 sets
Lower back exercise x 4 sets
Calves & abs x 4 sets
Push
Flat Bench x 4 sets
Incline DB x 4 sets
OH Press x 4 sets
Lateral shoulder isolation x 4 sets
Legs
Hack Squat x 4 sets
Single leg movement x 4 sets
DB RDL x 4 sets
Leg extension x 4 sets
Leg Curl x 4 sets
Upper
Flat Press x 3 sets
Row x 3 sets
Bicep hammer x 3 sets
Bicep palms up x 3 sets
bicep palms down x 3 sets
Tricep Weighted Dips x 3 sets
Tricep Extension x 3 sets
Tricep Extension x 3 sets
Need to check the total week volume but think that’s what i’m going to do. I’ll be looking for close to failure or failure on the last set of each exercise but will be running straight sets for most exercises using triple progression.
Well, 80 minutes of rugby played ( would rather of played 40) some cracking tackles by me and one of their players called me a unit (best compliment ever).
Neck and upper back and quads ache like a mother f****** not looking forward to tomorrow, I’m limping around now but loved it!
Cheers man. Yeah I thought my hip or hamstring would go but no injuries (although not too much sprinting really). I’m very sore still today though, I can’t stress how tender my neck is!
While I enjoyed playing rugby my body feels a wreck this morning, just so stiff everywhere.
Upper 1 Jordan peters based.
Incline BB press 2m rest
Ramp up sets
85kg x 4 (5-9 target) 2 reps down from last week. Shoulders had zero stability from the rugby.
75kg x 6 (10-12 target) then dropped to 60kg to finish the 12 reps.
Lat pull down 2m rest
Warm up sets
75kg x 9 (5-9 target)
68kg x 12 (10-12 target)
Close grip press 2m rest
Warm ups
50kg each side x 9 (5-9 target)
45kg x 7 (10-12 target)
Lat raises machine 2m rest
30kg x 15 (15-20 target)
20kg x 20 (15-20 target)
Back hypers
X 12
X 10
X 9
Cable seated row (2m rest)
70kg x 9 (5-9 target)
63kg x (10-12 target)
Toe taps
X 9
X 8
X 8
X 7
Tricep rope Pushdowns
7 x 15 (15-20 target)
6 x 16 (15-20 target)
Overall not a great session but my shoulders have nothing in them after rugby and my stability was shocking on incline BB. Could barely do the 20kg bar without it being unstable.
Good for you having a good game though! I’ve played ball so poorly the last couple times I think they’d bench me if that didn’t mean they’d have too few to play!
Hack Squat (2m rest)
ramp up sets
90kg x 9 (5-9 target)
80kg x 12 (10-12 target)
Leg Extensions (2m rest)
25kg each side x 15 (15-20 target)
20kg each side x 17(15-20 target)
Kneeling hamstring curls (2m rest)
47kg each side x 9 (5-9 target)
42kg each side x 12 (10-12 target)
Bad girl machine (2m rest)
90kg x 9 (5-9 target)
80kg x 12 (10-12 target)
Standing calf raises - (1.10m rest)
55kg
x 12
x 11
x 10
x 9
(15-20 target)
Preacher curl machine (2m rest)
x 9 reps (5-9 target)
x 12 reps (10-12 target)
x 12 reps (15-20 reps)
Just lowered the weight by one plate on the machine each time.
Overall happy with these JP leg wrokouts. My back seems ok with hack squats again (thank goodness) and i love the use of the good girl/ bad girl machines as they make my hips/ legs feel so much better for some reason.
My traps and neck and still in agony from the rugby though. Everything else seems ok now.
Does that mean a neutral grip close in? Or maybe a reverse-grip close? Or by close do you mean just slightly outside shoulder width rather than wide? It’s sometimes hard to keep up with lift terminology as some people use different phrases.
Smith squat (2m rest)
Ramp up sets
75kg x 9 (5-9 target)
65kg x 12 (10-12 target)
SL leg press (2m rest)
55kg x (15-20 target)
45kg x (15-20 target)
3, Good girl machine (2m rest)
100kg x 12 (5-9 target)
100kg x 12 (10-12 target)
I’ve maxed out the machine so will just increase reps on this rather than weight now.
Seated ham curl (2m rest)
63.5kg x 9 (5-9 target)
56.5kg x 12 (10-12 target)
Seated calf raises (1,3m rest)
20kg (15-20 target)
x 20
x 18
x 16
x 12
I’m not actually getting stronger on calves at all. I actually really dislike the seated calf machine at my current gym. At my previous one i was lifting at least 80kg for sets of 20 which felt really good (for mind muscle connection) but i barely get sets of 20 reps with 20kg at my current gym. I know i shouldn’t blame a machine but it definitely is the machine
Z bar curl (2m rest)
30kg x 9 (5-9 target)
27kg x 12 (10-12 target)
25kg x 15 (15-20 target)
These are something as well thats not improved over the last few weeks.
Another week done but i’m starting to dislike being in a calorie deficit and also starting to dislike the JP all out sets compared to volume stuff. I’ll see how i feel Monday morning but in theory I’ve got another 5 weeks of this.
Yeah its close grip and neutral grip, the little metal one and then the other day is normal lat pull down. So i assume the normal one stressed the upper back more and the neutral/ close grip one does the lats more.
Upper 1 - went very off piece this morning, just wanted to.
BB Bench (2m rest)
bar x 12
40kg x 6
60kg x 6
80kg x 6
100kg x 6
80kg x 10
1 arm DB row (2m rest)
30kg x 6
36kg x 6
42kg x 7
36kg x 9
Close grip HS press (2m rest)
50kg each side x 9
45kg each side x 8
lat pull down (2m rest)
77kg x 8
63kg x 12
Lat raise machine (1m rest)
25kg x 18
x 12
x 10 plus drop set
Tricep extension machine
2 x drop sets
abs 4 sets of toe taps.
Not really feeling it today, tried and weight was at 225lbs this morning which put me in a very bad mood. Feel like i’m just spinning my wheels and not getting stronger/ bigger which was my 52 week aim.
Probably feel better tomorrow, i’m sure its just extra water weight, just need to stick with things.
Any chance you loaded up on carbs in the last day or two?
My weight increases pounds when I look at carbs the wrong way.
I’ve felt like this since I started an account here (nov '21). Occasional breaks where I feel like I’m making progress, but 90% wheel spinning. Luckily, my before/after pictures tell a very different tale. Keep the faith man, you’re doing fine.
Yeah I pretty much had all my calories as carbs on Sunday. I’m back down to 221.4lbs this morning but hopefully break the 219 barrier this week.
Progress is hard to define with our external inputs I find. My mates do a pretty good at telling me a look bigger or skinny lol but at least I know the bulk and cuts are working.
I think that if I added an inch to my arms I’d probably be really happy with my physique. At the same time I’ve never run proper arm volume in a routine for an extended period of time.
Im rambling now but I want the next programme after this cut to focus on arms and a calorie excess that doesn’t make me chubby again.
The real question is do I focus on an ‘arm programme’ or one that increases compound lifts as surely they help arm size.
Lower 1 - followed by a 3 hour drive for work and some very achy stiff legs!!!
Hack Squat (2m rest)
0 x 6
40kg x 6
60kg x 6
80kg x 6
92kg x 9
82kg x 12
Leg extensions (2m rest)
25kg each side x 16
20kg each side x 18
Kneeling ham curl (2m rest)
50kg each side x 9
45kg each side x 12
bad girl machine (2m rest)
95kg x 12
95kg x 9
standing calf raises (1m rest)
55kg
x 12
x 10
x 10
x 10
Toe taps (1m rest)
x 8
x 7
x 7
x 6
preacher curl machine
on machine
x 15 reps
x 12 reps
x 10 reps
Working in the west country today so had a massive 3 hour drive. Very stiff legs and needed the loo for about 2 hours of the drive but i’m here now in a very stereotypical frosty English countryside.
but loved it!