Upper 2
DB Bench
WU Sets
36kg DBs x 12
38 x 10
40 x 7
Close grip lat pull down
WU set
53kg x 12
56 x 12
59 x 12
DB OHP
16kg DBs x 12
20 x 12
22 x 12
Wide grip cable row
63 x 12
68 x 12
70 x 10
Flys
61kg x 15
x 15
Dips
x 15
x 11
x 8
Hammer curls
12kg DBs x 15
x 12
x 10
Leg session 2, was my daughters birthday and didn’t get up early enough to beat her waking. So missed my first gym session in ages! Not to worry though, loved the day with the family.
Week 4 on my Eric Helmes Upper/Lower
Enjoying it still but missing the pump and energy levels of Meadows training.
Bench
WU sets
92.5kg x 6
x 6
x 6
x 6
1 arm row
WU
40 x 8
40 x 8
40 x 7
Not progressing these as quickly as I’d like. Making ramp the sets.
Incline DB press
28kg DBs x 12
x 12
x 6
Struggled this morning, just ran out of steam.
Lat pull down wide
63 x 12
x 12
x 11
Dips
x 10
x 10
x 10
Curls against a wall (to ensure good form)
10kg DBs x 15
12 x 11
12 x 10
Lat raises
8kg DBs x 11
x 11
x11
That’s how I feel whenever I stray too! Still good to change thing up, though, I think
Week 4 lower workout
hack Squat
WU sets
92kg x 6
102 x 6
112 x 6
52kg x 20
Leg extensions
17.5kg each side x 10
x10
x10
Hamstring single leg curls
45kg each side x 12
x12
x 11
x 9
Standing calf raises
75kg x 8
85 x 8
95 x 8
105 x 8
Leg raises
x 11
x11
x10
x10
Another day, another workout!!
Week 4 Upper 2
DB Bench
WU sets
38kg DB x 8
x8
x6
Close lat pull down
49kg x 10
63 x 8
70 x 8
77 x 8
OHP
22kg DB x 8
24 8
24 x 8
Wide grip cable row
70 x 8
77 x 8
84 x 6
Flys
61kg x 15
x 10
Dips
x 11
x 11
x 9
Hammer curls
14kg x 8
x8
x10
Lower 2
RDL
WU sets
32kg DBs x 8
34 x 8
36 x 8
38 x 8
Leg press (Constant tension sets)
20 x 6
40kg x 20
x 17
x 15
Leg extensions
17.5kg Each side x 10
x10
x10
Leg curl
47kg x 12
x 10
x 8
Seated calf raises - Missed due to time (getting to work)
Leg raises
x 12
x 11
x 10
x 10
Right, so i’m going to be chnaging my periodisation on volume following some discussions on here.
Starting from now
Weeks 1-3 Main lifts reps reps 6-8
Weeks 4-6 Main lifts reps 8-10
Weeks 7-9 Main lifts reps 10-12
We shall see how this goes.
Week 1 6-8 reps on main lifts
Bench
WU sets
92.5 x 8
x7
x6
x6
1 arm row
WU sets
40kg x 8
x8
x8
DB Incline press
32kg DBs x 8
x8
x8
Lat pull down
77kg x 8
x 7
x 7
Dips x 11
x 11
x 8
BB Bicep curls
15kg x 21s
20kg x 21s
15kg x 21s
Lat riases
8kg DBs x 12
x 12
x12
Week 1 Lower 1
Hack squats
WU sets
92kg x 8
102 x 8
112 x 6
52 x 20
Leg extensions
17.5kg Each side x 11
x11
x11
hamsting single leg curls
45kg each side x 12
x 12
x12
x9
Standing calf raises
85kg x 6
95kg x 6
105kg x 6
115kg x 6
Leg raises
x 12
x 11
x 11
x 10 (just)
Week 1 Upper 2 6-8 rep week
DB Bench
WU sets
38kg DBs x 8
38 x 8
38 x 8
Close grip Lat pull down
WU
70kg x6
77kg x6
84 x 8
DB OHP
WU
24kg DB x 8
26kg x 7
28kg x 6
Wide grip cable rows
70kg x 8
77 x8
84 x 8
Flys
61kg x 15
x 12
Dips
x 12
x 10
x 9
Hammer curls
14kg DBs x 9
x 9
x 10
Week 1 lower 2
RDL
Wu sets
34kg DBs x 6
36 x 6
38 x 6
40 x 8
Hack squats constant tension
40kg x 20
X 18
X 17
Leg curl
17.5kg each side x 9
X 9
X 9
Ham curl
47kg x 12
X 12
X 10
Seated calf raises
17kg x 10
22 x 10
27 x 9
32 x 7
Leg raises
12
12
11
10
Tested positive for COVID yesterday, fee like ive been hit by a freight train, ache terribly.
Isolation for 10 days and no gym, gutting and go back to bed now. Feel terrible.
So i’ve had a 7ish day break from training due to COVID, firstly being locked in my house and secondly i’ve felt absolutely terrible. I ache all over and really badly in my traps, lower back and triceps randomly!
Couldn’t even consider training after i walk upstairs and get out of breath.
So back to some home gym workouts before i’m out of my 10 day isolation period. So thought i’d start the 4 weeks to massive arms programme as some light work.
I found i have no fitness after covid, really struggled to catch my breath after most exercises which is frustrating.
DB RDL (2 minutes rest)
WU sets
35kg DBs x 10
x 10
x 10
x 8
Dips SS with Preacher curls (1.3m rest)
10kg x 10
10kg x 10
10kg x 10 (drop set with no weight afterwards), only managed 4 reps though
Preacher curls
10kg x 10
10kg x 10
10kg x 10 (dropped to 5kg and then got another 10 reps)
Then Decline DB triceps extensions and include DB curls (1.3m rest)
10kg DBs each arm x 10
10 x 10
10 x 10
Incline DB curls
10kg each arm x 10
10 x 8
10 x 8
Band push down
1 x 25 reps
If i was back to normal i have a feeling this would be a really easy workout but i still feel terrible after COVID so we shall see how this oes.
Sucks! Hope you recover quickly
Tuesdays workout
DB narrow bench
WU sets
25kg DBs x 10
x 10
x 10
x 10 (15kg DBs and 10 reps on drop set)
DB 1 arm row
25kg x 10
35 x 10
35 x 10
Banded push up
x 10
x 10
x 10
DB curl
10kgs x 10
x10
x10
Over band tricep extensions
x 10
x 10
x 10
Hammer curls
10kgs x 25
So i went to do the next arm workout and got bored and did more of a traditional back one!
Chin ups
x 5
x 4
x 3
Lat pull
70kg x 12
x 10
Barbell floor press
60 x 10
80 x 10
80 x 10
Cbale curl
x 12
x 10
x 10
Face pulls
x 12
x 12
x12
Zottaman Curls
10kg x 10
12 x 10
12 x 9
EZ bar French press
20kg x 12
x 12
x 12
Cable reverse call
x 25
Single arm lat cable push down
4 x 12
6 x 12
8 x 10
Cable row
42kg x 12
x 12
x 12
Shrugs
24kg DB x 10
22 x 8
18 x 10
I have no idea what i’m doing now, still feeling rough and not at 100% energy.
COVID sucks.
Last Saturdays leg workout i forgot to record down. Been so busy and poorly that i’ve been on here too much.
Legs
Hack Squat (2 minutes rest)
WU sets
70kg x 12
80 x 10
90 x 8
100 x 6
40 x 16 (supposed to be a 20 rep set)
Hamstring single leg curls
35kg each side x 12
40 x 10
45 x 8
50 x 6
single leg split squats
14kg DB x 10
x 10
x 10
Leg press - Just messing around really
no weight x 20
40kg x 15
80kg x 10
120kg x 8
I didn’t know what ti do so just ‘did’ legs and rather enjoyed it.
This is Monday 20th Decembers workout.
I’m moving back to a bro split, just because really.
I’m planning on
Monday - Chest/ Shoulders/ (a little triceps & Calves)
Tuesday - Back, traps, abs & a little biceps
Wed - off
Thursday - Legs, calves
Friday - Chest/ Back, triceps, biceps and abs
We shall see if that works, i’m not sure but might as well try it.