11th September - 6 Week Cut WK 5/6 - Full Body
DB slight incline press - lowered the weight today as have been dropping reps while cutting
42kg DBs x 8
40kg DBs x 8
Lat Pull Down
86.5kg x 8
79.5kg x 8
Weighted Dips
23.75kg x 7
13.75kg x 7
HS Seated Row
57.5kg each side x 8
52.5kg each side x 8
Concentration Curls
16kg DB x 9
14kg DB x 9
Skull Crushers
22kg DBs x 9
20kg DBs x 9
Box Squats - power reps
80kg x 4
90kg x 3
100kg x 3
120kg x 3
15th September - 6 Week Cut WK 6/6 - Upper A
HS Chest Press
60kg each side x 6
55kg each side x 6
Chins
x 7 + 1
x 6 + 2
DB Shoulder Press
32kg DBs x 8
30kg DBs x 8
Seated Cable Row
91kg x 8
84kg x 8
5.Cable Curls
7 weight x 8
6 weight x 8
X cross over tricep extensions
6 weight x 8
5 weight x 10
Pec Dec
105.5kg x 8
98.5kg x 8
Played rugby on Friday night, only played the first half as we had 30 players (very rare i know), i captained the side and we ended the first half at 28-10 up. Really happy with my performance and put in a great shift. Legs and upper back were killing but enjoyed it.
On Saturday instead of recovering, i had to move some building materials from the front of my drive to the back of my garden which is a good 100+ meters. All the sabs and bags of concrete were over 20kg each so it was a really good workout. Took 1h 15 minutes to shift it all. Upper back was in bits after that.
Chins aren’t improving whereas every other exercise i have been doing are. Very frustrating. In fact that not entirely correct, i think my form on the reps i do are now perfect but i can’t seem to get extra reps.
Take the win in the reps improving. I’d maybe look at adding weight and doing a 3x3 approach starting off with a 2.5kg plate and go from there, start off with something that feels easy. Whenever my chins start stalling I just mix up the structure a bit and it seems to work.
Is that 3 sets of 3 reps all weighted?
16th September - 6 Week Cut WK 6/6 - lower A
RDL
107kg 3 sets of 6 reps
Hack squats
100kg 3 sets of 5 power reps
Calves - no time
Abs - no time
Ran out of time as I’ve got to be in London for two days for work. Frustrating as I miss the gym time, eat poorer food and don’t see the kids as much.
Yeah that’s what I’d do. Just work on the premise of an easy strength approach in terms of starting with a weight that’s easy and work up trying to keep all the reps and sets with an easy feel.
18th September - 6 Week Cut WK 6/6 - Upper B
DB slight incline Press
42kg DBs x 8
40kg DBs x 8
Lat Pull Down
86kg x 8
79kg x 8
Weighted Dips
23.75kg x 8
13.75kg x 8
HS seated Row
60kg Each side x 6
55kg each side x 6
Lat raise machine
60kg x 6
55kg x 6
Concentration Curls
17.5kg x 7
15kg x 7
Skull Crushers
22kg DBs x 8
20kg DBs x 8
19th September - 6 Week Cut WK 6/6 - Lower B
Box Squats
120kg
3 sets of 5 reps
Seated Hamstring curls
77.5kg x 8
70kg x 8
Ab machine
42.5kg x 12 x 10
Calf hops 3 sets
19th September - 6 Week Cut WK 6/6 - Fitness
Then to relax i shifted 1.5 tonne of gravel i had delivered to finish down the side of my house. So carrying buckets of gravel for about 40 minutes solid work.
Exhausted by feeling good to work hard.
22nd September - Just maintenance at the moment Week 1 - Upper A
HS Chest Press
60kg each side x 7
55kg each side x 6
Chins
5kg 3 sets x 3 reps
DB Shoulder Press
32kg DBs x 8
30kg DBs x 8
Seated cable Row
98kg x 6
91kg x 6
Pec Dec
108.5kg x 6
101kg x 6
Cable Curls
7 weight x 8
6 weight x 10
X Cable crossovers
6 weight x 7
5 weight x 10
23rd September - Just maintenance at the moment Week 1 - Lower A
Hack Squat
102kg 3 sets of 5 reps
RDL
110kg 3 sets of 5 reps
Ab machine
45kg x 10 x 8
Calf raises on leg press
145kg x 10 x 8
I felt the hack squats all in my knees and the reps were clunky, need to maybe lower the weight again and focus on form although I’m starting to think this hack squat doesn’t work with my body shape/ height very well).
24th September - Just maintenance at the moment Week 1 - Fitness
Shorter session today due to work/ physio and life. Playing rugby again this weekend so will miss the Friday second leg session.
Might look at changing Hack squat as my main quad movement soon. Starting to not feel it in the target area. Choices are:
25th September - Just maintenance at the moment Week 1 - Upper B
Slight incline DB press
42kg DBs x 8
40kg DBs x 8
Lat Pull Down
91kg x 6
84kg x 8
Weighted Dips
23.75kg x 8
13.75kg x 8
HS seated Row
60kg each side x 6
55kg each side x 7
Concentration Curls
17.5kg DB x 8
15kg DB x 8
Skull Crushers
22.5kg DBs x 8
20kg DBs x 8
Box Squats
Worked up to a top set of 125kg for 3 reps
tagging in @davemccright here as he may have some terrible ideas on how to really hit the quads
29th September - Just maintenance at the moment Week 2 - Upper A
HS Chest Press
60kg each side x 6
55kg each side x 6
Weighted Chins
6.5kg 3 sets of 3 reps
Seated cable Row
98kg x 7
91kg x 8
DB Shoulder Press
34kg x 6
30kg x 8
Pec Dec
108kg x 7
101kg x 7
Cable Curls
7 weight x 9
6 weight x 10
X cable tricep cross over extensions
6 weight x 6
5 weight x 10
Played 80 minutes of rugby at the weekend, was only a friendly in the end as our league game was cancelled (we got the points as they cried off though).
Had a big argument with the Mrs on Saturday night which wasn’t fun. Lots of topics argued about but i think with her dad being quite poorly and my dad, things in general (little things) have just taken their toll across the board.
It made me realise that things are super smooth between me and my mrs at the moment but i’ve no idea how to improve things as most are out of our control at the moment.
Would love to but the gym doesn’t have one. I’ve tried to use other machines etc. to replicate a belt squat but not managed it yet.
Hack Squats are awesome but here’s some other great options worth consideration and worth cycling in
30th September - Just maintenance at the moment Week 2 - Lower A
BB RDL
110kg 3 sets of 6 reps
Ironborn Squat machine
100kg 3 sets of 6 power reps - took it easy on this
Calf raises on leg press
145kg x 11
125kg x 10
105kg x 10
Ab Machine
45kg x 11 x 9
Sissy Hack Squats saved my knees when everything else aggravated them.
Sissy Hacks arent for sissies
The problem i’ve found with my gym hack squat is it just doesn’t seem to fit my body (being 6’3). I’ve used them before at other places and they have been great though.
I’ll have to see if i can use it facing the machine (rather than facing away), if that helps my form at all.