8th July- 6 Months of Arms WK 20/24 - Lower
BB RDL
90kg 3 sets of 6
Hack Squats
82.5kg 3 sets of 6
Calf raises
135kg x 9
125kg x 9
Ab machine
40kg x 10 x 8
Good girl/ bad girl
12 reps of 75kg on each machine
Might try and get a fitness session in late but have a super busy day at work.
8th July
Garden lunch time fitness. Did 3 sets of the below.
5 x 20m sprints from floor
5 x tackle bag hits from floor
10 x tackle bag toss overheads
Loved it, took around 40minutes with 2m breaks in-between each exercise.
11th July- 6 Months of Arms WK 20/24 - Arms
Cable bicep Curls
6 weight x 8 x 8 x 7
DB Skull Crushers
20kg DBs x 10 x 9 x 8
Seated incline hammer curls
16kg DBs x 10 x 9 x 8
Cable behind the head extensions
4 weight x 15 x 15 x 9
Preacher curl with DB
12kg DB x 10 x 10 x 9
Ab Machine
40kg x 11 x 9
Pushups on slight incline
x 20 x 15
Missed my Thursday Upper B session as was in London with work and had a very long two days with no time to train, spent my gym time with the kids as I missed them.
Will try and get a fitness session in at lunch today, got a lot of meetings today to fit in though.
11th July garden fitness in 30 degree heat!!!
And fall into a pile of sweat for 2 minutes then back to work!!! Its going to be a glorious weekend!
14th July- 6 Months of Arms WK 21/24 - Upper A
Seated Cable Row
105kg x 8
98kg x 8
HS Chest Press
60kg each side x 8
55kg each side x 7
Viking Press
81kg x 7
71kg x 8
Chins
5kg x 7+1
BW x 4+3
Dips
22kg x 6
12kg x 8
Pec Dec
103kg x 7
Rear Delt fly machine
61kg x 12
Had a good weekend but a couple of late nights and some poor eating..too much sun meant this mornings session was hard and not that great intensity. Can definitely tell i’m getting to the end of another 12 week block.
Plan for the next 12 weeks is a back and maybe glute focus 12 weeks. Need to get an idea of how to plan that out:
Maybe 2 full back days (all sets to failure apart from legs):
M - Back x 9 sets, chest x 2 sets, shoulders x 2 sets, triceps x 2 sets, biceps x 2 sets
T - Hams x 3 sets, Quads x 3 sets, Calves x 2 sets, abs x 2 sets
W - Day off
Th - Back x 9 sets, chest x 2 sets, shoulders x 2 sets, triceps x 2 sets, biceps x 2 sets
F - Hams x 2 sets, Quads x 2 sets, Calves x 2 sets, Abs x 2 sets
This leaves:
Chest - 4 sets
Back - 18 sets
Shoulders - 4 sets
Triceps - 4 sets
Biceps - 4 sets
Abs - 4 sets
Quads - 5 sets
Hamstrings - 5 sets
Calves - 4 sets
Out of curiosity, my current arm programme gives me:
M - Chest x 5, Back x 4, Shoulders x 2
T - Hams x 3 sets, Quads x 3 sets, Calves x 2 sets, Abs x 2 sets
W - Day Off
Th - Chest x 4, Back x 4, Shoulders x 4
Fr - Biceps x 9, Triceps x 9, Abs x 2
Current New Proposed
Chest - 9 sets 4 Sets (5 less)
Back - 8 sets 18 Sets (10 more)
Shoulders - 6 sets 4 Sets (2 less)
Triceps - 9 sets 4 Sets (5 less)
Biceps - 9 sets 4 Sets (5 less)
Abs - 4 sets 4 Sets (equal)
Quads - 3 sets 4 Sets (1 more)
Hamstrings - 3 sets 4 Sets (1 more)
Calves - 2 sets 4 Sets (2 more)
Total 53 Sets Total 50 Sets
Interesting, will still ponder on this.
14th July - Garden Fitness
2m rest between each set, great session.
15th July- 6 Months of Arms WK 21/24 - Lower
BB RDL
92.5kg 3 x sets of 6 reps
Calf raises on seated leg press
135kg x 10
125kg x 10
Ab Machine
40kg x 12 x 10
Hack Squat
85kg 3 sets of 6 reps (power style)
Short and sharp today. Back and groin (usually linked) giving a bit of grief today, really tight and slight pins and needles in foot.
17th July- 6 Months of Arms WK 21/24 - Upper B
Slight incline DB Press
48kg DBs x 7
42kg DBs x 8
HS seated row
65kg each side x 7
60kg each side x 7
Chins
5kg x 5 + 2 + 1 (palms facing)
BW x 5 + 1 (wide grip)
Dips
22kg x 8
12kg x 8
Shoulder Press
60kg each side x 8
55kg each side x 8
lat raise machine
Missed this as was knackered after really poor sleep.
Had a really good session but hit a brick wall after being super tired.
Got rugby training tonight so will enjoy some contact on the shoulders later. Forgot to bring my breakfast into work though so will be eating oddly today.
18th July- 6 Months of Arms WK 21/24 - Arms
Cable Curls
6 weight x 9 x 9
4 weight x 10
Skull Crushers
20kg DBs x 11 x 10
16kg DBs x 12
Incline hammer DB curls
16kg DBs x 10 x 9 x 8
OH Cable extensions
4 weight each side x 10 x 9 x 9
Preacher curl machine single arm
5 weight x 12
6 weight x 10
7 weight x 8
Diamond pushups on incline
x 20 x 20 x 15
Ab machine
42.5kg x 8 x 6
Had rugby training last night and it was hard. Might not have time this weekend but want to get another fitness session in.
Starting to feel old now though, i couldn’t keep up with the younger lads but i guess that was inevitable with age. Each year its getting harder but this was really hard.
Feeling old.
This is why I’ve retired 
When playing in the 2s i’m still one of the best players but i’m feeling miles away from the 1s (quite rightly so now though). I want to keep playing in the 2s for as long as i can but training with the 1s is very hard.
21st July- 6 Months of Arms WK 22/24 - Upper A
HS Chest press
60kg each side x 8
55kg each side x 8
Seated Row
105kg x 7
98kg x 7
Viking Press
81kg x 8
71kg x 8
Chins Wide grip
5kg x 4 (then 0kg x 3) - 2 sets of this
Dips
22kg x 8
Pec Dec
103kg x 8
Rear Delt machine
63.5kg x 10
Felt a good session although didn’t sleep well last night at all. I got one fitness session in on Sunday and will try to do another today but I’ve got my daughter at home and am working from home so chances are I’ll spend my lunch time playing barbies rather than in the garden getting fitter.
A single session will make almost zero difference in the long term, a single lunchtime playing Barbie’s mightb create a memory that lasts a lifetime.
22nd July- 6 Months of Arms WK 22/24 - Fitness Session
Missed my legs session today as i had a sleep over with my daughter and didn’t want to wake her in the morning. Will hit legs in a FB session on Thursday.
Did some garden fitness today at lunch though.
Starting to feel a bit run down and shattered, guessing its partly a busy weekend with some lack of sleep but definitely feel like i need a rest for my body, been pushing everything really hard at the moment, work, gym, rugby, life and something has to give at some point i guess.
Maybe its a good time to consider adjusting your training to your recovery needs?
I like the way Jordan Peters lays it out…
Highest recovery demand = full body
2nd highest demand = upper/lower
3rd highest demand = PPL
lowest recovery demand = 4 day bro split
Maybe while you’re going hard on everything else you’ve got going on - it would be a good time to lower your recovery demand by dropping to PPL, at least until something else gives.
Just dropping an unsolicited opinion, you know your body best.
24th July- 6 Months of Arms WK 22/24 - Full Body
BB RDL
95kg 3 sets of 6 reps
Hack Squats
87.5kg 3 sets of 6 power reps
DB Slight incline
48kg DBs x 6
42kg DBs x 8
HS seated Row
65kg Each side x 7
60kg Each side x 7
HS Shoulder Press
62.5kg each side x 6
57.5kg Each side x 6
hard but good session this morning, not a fan of full body but needed to due to missing Tuesday.
Always appreciated your advice on here. I’ve got 2 weeks off work from next week so think i’ll use that as a natural break then get a new plan for my next 12 week block after that.
25th July- 6 Months of Arms WK 22/24 - Arms
Cable Curls
6 weight x 10 x 10
4 weight x 12
OH Cable extensions
5 weight x 8
4 weight x 10
3 weight x 15
Incline Hammer DB Curls
17.5kg DBs x 10 x 8
15kg DBs x 10
DB Skull Crushers
20kg DBs x 10 x 9
17.5kg DBs x 10
Preacher curl machine - single arm at a time
7 weight x 8 x 8 x 7
Diamond incline push ups
x 20 x 17 x 17
Ab machine
42.5kg x 10 x 8
Got two weeks off now. Might get another fitness session in this weekend and will see if and when i work out next week.
27th July- 6 Months of Arms WK 22/24 - fitness
Garden fitness agin, loving this at the moment.
2m rest of all main sets
Great session, worked hard. The tackle bag hits, shuttle back off the floor and super intense and hard. Not sure how long these take but it’s a breathless time!