Saturday 18.10.21- Week 16, Upper A
1a.Axle Flat Bench
87.5kg x6
80kg x6
72.5kg x6
1b.T-Bar Row
55kg x6
50kg x6
45kg x9
2a.Close-Grip Axle Bench
70kg x8
62.5kg x7
2b.Face Pull
25kg x10
22.5kg x10
3a.Football Bar Reverse Curl
21.5kg x8
20kg x8
3b.Laying Unilateral DB Lateral Raise
8kg x4 per side
5kg x10 per side
4.Standing Front Overhead Raise
9kg x10
8kg x10
Monday 18.10.21- Week 16, Lower A
1a.SSB Squats
100kg x2…could have got a third, but I’m trying to get out of the habit of grinding out questionable reps
90kg x2
80kg x2x3
1b.Seated Band Leg Curls
3x10
2a.Leg Raises
3x8
2b.Standing Calf Raise
3x10
Tuesday 19.10.21 - Week 16, Upper B
1aAxle Bar Overhead Press
62.5kg x5
56.5kg x5
50kg x5
1b.Neutral Grip Pullups
bodyweight x6
bodyweight x5
bodyweight x4.5
2a.Palms Facing Incline Dumbell Press
32kg per hand x6
27kg per hand x6
27kg per hand x6
2b.Band Pullaparts
Black band x13x13
3a.Varigrip Bar Curls
11.25kg x10x10
3b.Seated Overhead Tricep Extension
16.25kg x10x10
4.Trap Bar Shrugs
70kg x8
65kg x8
Friday 22.10.21 - Week 15, Lower B
1a.Axle Bar Good Morning
42.5kg x5
38.5kg x5
34kg x5x7
1b.Laying Side Plank Crunch (feet elevated)
+6.25kg x 8 per side
bodyweight x10x10 per side
2.Belt Squat
40kg x6x6x6
3.Single-Leg Calf Raise
x4x4x4 per side
Saturday 23.10.21- Week 17, Upper A
1a.Axle Flat Bench
90kg x3
81kg x3
72.5kg x6
1b.T-Bar Row
55kg x6x6x6
2a.Close-Grip Axle Bench
70kg x8x8
2b.Face Pull
25kg x10x10
3a.Football Bar Reverse Curl
21.5kg x8x8
3b.Laying Unilateral DB Lateral Raise
10kg x3 per side
8kg x5 per side
4.Standing Front Overhead Raise
9kg x10
10kg x8
Wednesday 27.10.21- Week 17, Lower A
1a.SSB Squats
100kg x3
90kg x3
80kg x3x3
1b.Seated Band Leg Curls
3x10
2a.Leg Raises
3x9
2b.Standing Calf Raise
3x8
Friday 29.10.21 - Week 17, Upper B
1aAxle Bar Overhead Press
62.5kg x5
56.5kg x5
50kg x6
1b.Neutral Grip Pullups
bodyweight x6
bodyweight + 2.5kg x3
bodyweight x5
2a.Palms Facing Incline Dumbell Press
32kg per hand x6
27kg per hand x7
27kg per hand x6
2b.Band Pullaparts
Black band x14x13
3a.Varigrip Bar Curls
12.5kg x8x8
3b.Seated Overhead Tricep Extension
17.25x8x8
4.Trap Bar Shrugs
75kg x9
75kg x9
Tuesday 02.11.21 - Week 17, Lower B
1a.Axle Bar Good Morning
42.5kg x6
38.5kg x6
34kg x6x6
1b.Laying Side Plank Crunch (feet elevated)
+6.25kg x 9 per side
bodyweight x10x10 per side
2.Belt Squat
40kg x8x8x8
3.Single-Leg Calf Raise
x4x4x4 per side
Thursday 04.11.21- Week 18, Upper A
1a.Axle Flat Bench
90kg x5
81kg x5
72.5kg x5
1b.T-Bar Row
55kg x7x7x7
2a.Close-Grip Axle Bench
70kg x6
72.5kg x6
2b.Face Pull
27.5kg x8x8
3a.Football Bar Reverse Curl
21.5kg x8x8
3b.Laying Unilateral DB Lateral Raise
7kg x5x5
4.Standing Front Overhead Raise
10kg x9x9
Saturday 06.11.21- Week 18, Lower A
1a.SSB Squats
100kg x5
90kg x5
80kg x5x5
1b.Seated Band Leg Curls
3x8
2a.Weighted Leg Raises
x9x9x7
2b.Standing Weighted Calf Raise
2x8
1x10
Sunday 07.11.21 - Week 18, Upper B
1a.Military Press
62.5kg x5
56.5kg x5
50kg x7
1b.Neutral Grip Pullups
bodyweight +5kg x3
bodyweight x3x3
Finally adding some weight to pullups! Gonna stick with 5kg until I can do 8 reps
2a.Palms Facing Incline Dumbell Press
32kg per hand x7
27kg per hand x7
27kg per hand x7
2b.Band Pullaparts
Black band x14x14
3a.Varigrip Bar Curls
12.5kg x10x10
3b.Seated Overhead Tricep Extension
17.25x10x10
4.Trap Bar Shrugs
75kg x10x10
Wednesday 10.11.21 - Week 18, Lower B
1a.Axle Bar Good Morning
42.5kg x6
38.5kg x6
34kg x6x6
1b.Laying Side Plank Crunch (feet elevated)
+6.25kg x =10 per side
bodyweight x10x10 per side
2.Belt Squat
60kg x6x6x6
3.Single-Leg Calf Raise
x4x4x4 per side
Hi folks!
Been away for a few months. I caught a virus of some kind before christmas (not Covid), that did a real number on me and triggered a nasty case of pericarditis which nearly caused my heart and lungs to shut down. I had to stop training for 12 weeks and it’s also left me with a bad case of hypnic jerks & myoclonus (causing me to have really poor sleep), which I’m waiting to see a neurologist about.
I started training again a few weeks ago, basically back at newbie level strength wise.
I’ve started back with a basic push, pull, lower split. Here’s the last few sessions.
Been using this for all my pressing - Extreme Fitness Cambered Neutral Multi Grip Bar
I try to avoid dumbell pressing as it’s painful as heck if it dings my defib unit, but never feel like I’m getting enough ROM with a barbell/axle. The extra inch or so stretch makes a massive difference! Obvsiously the weight I’m using is less but that’s fine.
Also, figured I deserved a new toy after the crappy time I’ve had recently.
Friday 21.01.22 - Push
1.Cambered Neutral Grip Bar Incline Bench
50kg x6x6
2.Close-Grip
45kgx8x8
3.Overhead
27.5kgx8x8
4.One-Arm Band Flyes
Orange Band x12x12 per arm
5.One-Arm Incline Lateral Raise
4.5kg x11x10 per arm
6.Seated Overhead Tricep Extension
15kg x12x12
Sunday 23.01.22 - Pull
1.Neutral Grip Pullups
x2x2x3
2.Prone DB Row
18kg per hand x8x8x8
3.Face Pull
17.5kg x8x8x8
4.Band Y-RaiseOrange x10x10x10
5.Neutral-Grip Bar Hammer Curl w/Fat Grips
15kg x10, 17.5kg x10
6.One-Arm DB Preacher Curl
5.5kg x10x10
Monday 25.01.22 - Lower
1a.Safety Bar Squat
60kg x6x6x6
1b.Leg Raise
x9x8x7
2a.Axle Bar Good Morning
25kg x8x8x8
2b.Calf Raise
x15x15x15
3.Split Squat
x4x4x4 per leg
4.Seated Band Leg Curl
Black Band x10x10x10
Volume is lower on the push day, mainly because I feel there’s a lot more overlap between exercises.
Wednesday 26.01.22 - Push
1.Cambered Neutral Grip Bar Incline Bench
52.5kg x6x6
2.Close-Grip
47.5kgx8x8
3.Overhead
30kgx8x8
4.One-Arm Band Flyes
Orange Band x8x8 per arm
5.One-Arm Incline Lateral Raise
4.5kg x11x11 per arm
6.Seated Overhead Tricep Extension
20kg x10x10
Thursday 27.01.22 - Pull
1.Neutral Grip Pullup
bodyweight x3x3x2
2.Prone Dumbell Row
21kg per hand x6x6x6
3.Face Pull
17.5kg x9x9x9
4.Band Y-Raise
Orange x10x10x11
5.Neutral-Grip Bar Hammer Curl w/Fat Grips
17.5kg x10x10
6.One-Arm Dumbell Preacher Curl
5kg x10x11
I don’t understand how/why people do loads of volume on biceps. By this point mine are fried.
Saturday 29.01.22 - Lower
1a.Safety Bar Squat
65kg x5x5x5
1b.Leg Raise
x9x8x7
Switching these out for ab rollouts next week
2a.Axle Bar Good Morning
30kg x6x6x6
2b.Calf Raise
+2.5kg x12x12x12
3.Heels Elevated Goblet Squat
x10x10x10
Did these with bodyweight to give them a try. Absolutely fried my quads!
4.Seated Band Leg Curl
Black Band x12x12x12
Monday 30.01.22 - Push
1.Cambered Neutral Grip Bar Incline Bench
57.5kg x6x6
2.Close-Grip
50kgx8x8
3.Overhead
35kgx6x6
4.One-Arm Band Flyes
Orange Band x9x9 per arm
5.One-Arm Incline Lateral Raise
4.5kg x12x12 per arm
6.Seated Overhead Tricep Extension
20kg x11x10
Monday 31.01.22 - Pull
1.Neutral Grip Pullup
bodyweight x3x3x3ish
2.Prone Dumbell Row
21kg per hand x8x8x8
3.Face Pull
17.5kg x10x10x10
4.Band Y-Raise
Orange x11x11x11
5.Neutral-Grip Bar Hammer Curl w/Fat Grips
20kg x8x8
6.One-Arm Dumbell Preacher Curl
5kg x12x12
Wednesday 02.02.22 - Lower
1a.Safety Bar Squat
60kg x5
65kg x5
70kg x5
56kg x8
1b.Ab Rollouts
x5x5x5
2a.Good Morning
30kg x8x8x8
2b.Calf Raise
+5kg x12x12x12
3.Heels Elevated Goblet Squat
x12x12x12
4.Seated Band Leg Curl
Black Band x12x12x12