1a.Hang Clean
30kg x 3
30kg x 3
30kg x 3
30kg x 3
30kg x 3
1b.Neutral Grip Pullups
Bodyweight of 93.8kg x 2
Bodyweight of 93.8kg x 2
Bodyweight of 93.8kg x 2
Bodyweight of 93.8kg x 2
Bodyweight of 93.8kg x 2
2.One-Arm Chest Supported DB Row
18kg x 6 per arm
18kg x 6 per arm
18kg x 8 per arm
3a.Machine Upper Back Row (elbows high and wide)
20kg x 6
20kg x 6
20kg x 10
3b.Cable Curls
10.2kg x 10
10.2kg x 10
10.2kg x 10
4.Gripless Shrugs (on calf raise machine)
32.5kg x 10
32.5kg x 10
32.5kg x 15
5.Yoked Raise Complex (giantset of Prone DB Y-Raises, Prone DB Rear Delt Raises and Prone DB Pullback)
3kg per hand x 10 of each
3kg per hand x 10 of each
3kg per hand x 10 of each
Summary - Upper back was destroyed after the raise complex. Really lking the change of pace and volume. This is the 5’th day in a row I’ve lifted. Lower body again tomorrow then a day of rest and feasting Christmas Day.
1a.Front Squats
60kg x 6
60kg x 6
60kg x 6
I was only planning on going for 50kg, but some tiny lady was in the rack doing the same lift with 110kg, so thought I best try and make a bit more effort haha. Had to clean them to my chest too seeing as the rack was in use.
1b.Decline Situps /superset/ Plank
x 10 // x 12 seconds
x 10 // x 12 seconds
x 10 // x 12 seconds
2a.Snatch-Grip SLDL
80kg x 6
80kg x 6
80kg x 6
2b.One-Leg Calf Raise
x 6
x 5
x 5
3.Split Squats
x 6 per leg
x 5 per leg
x 5 per leg
4.Laying Leg Curl
19kg x 10
19kg x 10
19kg x 13
5.Side Plank Crunch /superset/ Side Plank
x 10 // 11 seconds per side
x 10 // 11 seconds per side
x 10 // 11 seconds per side
Recumbent Bike
Worked up to 10 minutes at level 8, 24 minutes in total with warmup and cooldown
Finished with some overhead squat stretches and jefferson curls.
Summary - Been averaging about 3500 cals a day and feel strong for it. Looking forward to seeing how much I can push out my front squat.
1b.Front Squats
60kg x 6
60kg x 6
60kg x 7
Stuck with the same weight as last week. Reps felt harder for some reason, but I managed one more on the last set so all good
1c.One-Leg Calf Raise
x 6
x 6
x 5
2a.Snatch-Grip SLDL
82.5kg x 6
82.5kg x 6
82.5kg x 8
2b.Decline Situps /superset/ Plank
x 10 // x 15 seconds
x 10 // x 10 seconds
x 10 // x 14 seconds
3.Split Squats
BW x 6 per leg
BW x 6 per leg
BW x 5 per leg
4.Laying Leg Curl
20kg x 10
20kg x 10
20kg x 13
4a.Side Plank Crunch /superset/ Side Plank
1.25kg x 10 // 15 seconds per side
BW x 10 // 10 seconds per side
BW x 10 // 10 seconds per side
Summary - This day is a killer! The extra bodyweight is making the supersets much harder! Must persevere. I’ve been lifting everyday and doing cardio at the end of some sessions, but will soon add a day of pure cardio and conditioning the day after the lower session for extra recovery.
Good thanks mate. I had an appointment a few weeks ago with a new cardiologist and he seemed very happy with how I’m getting on. Usually people with heart failure as severe as mine are a lot less mobile, and he attributes my stability to the exercise so good to know. A lot of older cardiologists can be quite old fashioned and just assume lifting makes things worse.
Definitely not gonna be going over 100kg! I’m at about 95 now and there’s a big difference.
1b.Neutral Grip Pullups
Bodyweight of 96.7kg x 3
Bodyweight of 96.7kg x 3
Bodyweight of 96.7kg x 2
Bodyweight of 96.7kg x 2
Bodyweight of 96.7kg x 2
Bodyweight of 96.7kg x 2
2.One-Arm Chest Supported DB Row
22kg x 6 per arm
22kg x 6 per arm
22kg x 8 per arm
3a.Machine Upper Back Row (elbows high and wide)
26kg x 6
26kg x 6
26kg x 14
3b.Cable Curls
10.2kg x 10
10.2kg x 10
10.2kg x 12
4.Gripless Shrugs (on calf raise machine)
40kg x 10
40kg x 10
40kg x 15
5.Yoked Raise Complex (giantset of Prone DB Y-Raises, Prone DB Rear Delt Raises and Prone DB Pullback)
4kg per hand x 9
4kg per hand x 8
4kg per hand x 8
1c.One-Leg Calf Raise
x 6 per leg
x 6 per leg
x 6 per leg
2a.Snatch-Grip SLDL
85kg x 6
85kg x 6
85kg x 8
2b.Decline Situps /superset/ Plank
x 10 // x 20 seconds
x 10 // x 20 seconds
x 6 // x 20 seconds
3.Split Squats
BW x 7 per leg
BW x 6 per leg
BW x 7 per leg
4.Laying Leg Curl
21kg x 10
21kg x 10
21kg x 15
4a.Side Plank Crunch /superset/ Side Plank
1.25kg x 10 // 10 seconds per side
1.25kg x 10 // 10 seconds per side
1.25kg x 8 // 5 seconds per side
Summary - Not a bad session, but spent the whole thing battling acid reflux which really threw me off on a lot of sets. Need to clean my diet up now to get rid of it. Strengths definitely up though.
1b.Neutral Grip Pullups
Bodyweight of 96.7kg x 3
Bodyweight of 96.7kg x 3
Bodyweight of 96.7kg x 3
Bodyweight of 96.7kg x 2
Bodyweight of 96.7kg x 2
Bodyweight of 96.7kg x 2
2.One-Arm Chest Supported DB Row
24kg x 6 per arm
24kg x 6 per arm
24kg x 6 per arm
3a.Machine Upper Back Row (elbows high and wide)
29kg x 6
29kg x 6
29kg x 13
3b.Cable Curls
11.45kg x 10
11.45kg x 10
11.45kg x 12
4.Gripless Shrugs (on calf raise machine)
42.5kg x 10
42.5kg x 10
42.5kg x 16
5.Yoked Raise Complex (giantset of Prone DB Y-Raises, Prone DB Rear Delt Raises and Prone DB Pullback)
4kg per hand x 10
4kg per hand x 9
4kg per hand x 9
Summary - Was planning to just do cardio today, but needed to lift to vent some female related frustrations. I ate a hell of a lot of sweets lastnight though, so at least I put that to use!
1b.Front Squats
60kg x 3
65kg x 3
70kg x 3
75kg x 3
70kg x 3
Gonna push some strength out of my Front Squat for a few weeks
1c.One-Leg Calf Raise
x 7 per leg
x 7 per leg
x 6 per leg
2a.Snatch-Grip SLDL
90kg x 6
90kg x 6
90kg x 8
2b.Decline Situps /superset/ Plank
x 10 // x 22 seconds
x 10 // x 20 seconds
x 10 // x 20 seconds
3.Split Squats
BW x 8 per leg
BW x 7 per leg
BW x 6 per leg
4.Laying Leg Curl
23kg x 10
23kg x 10
23kg x 13
4a.Side Plank Crunch /superset/ Side Plank
1.25kg x 10 // 10 seconds per side
1.25kg x 10 // 10 seconds per side
1.25kg x 10 // 10 seconds per side
Summary - This session is hell, as everything is supersetted to get it done in around an hour. My chest’s a bit more clear today - I’ve got an asthma review tomorrow, so get it checked out properly then.
Front Squats felt really good for the first time ever! Making good progress on this split, and don’t feel burnt out at all to say I’m in there pretty much every day.
My new plan is to push my 3rm on a different lift every 3 weeks. Not one lift per day, but one lift out of the three days, to prevent stalling and burnout. I find that I can push my 3rm up quite a bit over a few weeks, but after that it stalls. Quads are weak so going for Front Squat for now, then probably switch to a push movement next. It also keeps things more fun for me, as I really love hitting a nice triple.
3.Close Grip Low-Incline Bench
50kg x 6
50kg x 6
50kg x 10
4.Seated Overhead BB Press
47.5kg x 6
47.5kg x 6
47.5kg x 8
5.One Arm Increased ROM Machine Flyes
32kg x10 per side
32kg x10 per side
32kg x12 per side
6.Machine Lateral Raises
23kg x 10
23kg x 10
23kg x 13
7.Pushdowns
22.85kg x 10
22.85kg x 10
22.85kg x 13
Summary - Saw the nurse for an athma review earlier, and I have an infection in the left side of my lungs, so I’ve been given antibiotics. That’ll explain the coughing fits at night!
1b.Neutral Grip Pullups
Bodyweight of 96.7kg x 3
Bodyweight of 96.7kg x 3
Bodyweight of 96.7kg x 3
Bodyweight of 96.7kg x 3
Bodyweight of 96.7kg x 2
Bodyweight of 96.7kg x 2
2.One-Arm Chest Supported DB Row
26kg x 5 per arm
26kg x 5 per arm
26kg x 5 per arm
3a.Machine Upper Back Row (elbows high and wide)
32kg x 6
32kg x 6
32kg x 9
3b.Cable Curls
12.3kg x 10
12.3kg x 5
5.8kg x 17
4.Gripless Shrugs (on calf raise machine)
45kg x 10
45kg x 10
45kg x 17
5.Yoked Raise Complex (giantset of Prone DB Y-Raises, Prone DB Rear Delt Raises and Prone DB Pullback)
4kg per hand x 10
4kg per hand x 10
4kg per hand x 8
Summary - Traps were absolutely trashed from the Snatch Grip SLDL on Monday, which made the Yoke Raises a real struggle. Not had DOMS in my traps like that for an age.
1b.Front Squats
70kg x 3
75kg x 3
80kg x 3
75kg x 3
70kg x 3
5kg more than last week, better depth and cleaner reps. I’ll take that!
1c.One-Leg Calf Raise
x 7 per leg
x 7 per leg
x 7 per leg
2a.Snatch-Grip SLDL
95kg x 6
95kg x 6
95kg x 7
2b.Decline Situps /superset/ Plank
2.5kg x 10 // x 23 seconds
2.5kg x 10 // x 23 seconds
2.5kg x 8 // x 20 seconds
3.Split Squats
BW x 8 per leg
BW x 8 per leg
BW x 8 per leg
Had to have a sit down after these. Absolutely soaked and couldn’t catch my breath.
4.Laying Leg Curl
24kg x 10
24kg x 10
24kg x 15
4a.Side Plank Crunch /superset/ Side Plank
2.5kg x 8 // 10 seconds per side
2.5kg x 8 // 10 seconds per side
2.5kg x 8 // 10 seconds per side
Summary - Miscalculated my caffeine intake before training and was a wired sweaty mess throughout. Luckily I took some theanine along with it which helped with jitters.
1b.Low-Incline BB Bench
82.5kg x 6
82.5kg x 6
82.5kg x 6
2.Close Grip Low-Incline Bench
52.5kg x 6
52.5kg x 6
52.5kg x 12
3.Seated Overhead BB Press
50kg x 6
50kg x 6
50kg x 6
4.One Arm Increased ROM Machine Flyes
33.25kg x10 per side
33.25kg x10 per side
33.25kg x13 per side
5.Machine Lateral Raises
27kg x 10
27kg x 10
27kg x 12
6.Pushdowns
23.6kg x 10
23.6kg x 10
23.6kg x 11
Summary - Did not feel good today. Chest is much better, but didn’t sleep for more than an hour at a time lastnight, absolutely exhausted. Been like this for over a week and it’s starting to catch up with me. Sprayed myself with magnesium oil hoping it would help, but just made the situation worse.
I can tell I’m not up to par from the reps on the last sets of bench and overhead. Should have got 7 or 8 on the AMRAP but just hit the base of 6. Ah well, got the work in and I guess that’s the point of autoregulation!
Resting tomorrow.
Do you need a deload or week off? You’ve been hitting it hard.
I just finished up a week off and feel incredible, and, have been sleeping like a baby.
We we’re carrying a bunch of fatigue or potentially overtrained, the body won’t calm down. My sleep gets in a really bad way. May be for you too, especially since you’ve had the chest infection.