Thursday 03.02.22 - Push
1.Cambered Neutral Grip Bar Incline Bench
55kg x5
60kg x5
65kg x5
53kg x8
2.Close-Grip
52.5kgx8x7
3.Overhead
45kg x3
35kg x8
4.One-Arm Band Flyes
Orange Band x10x10 per arm
5.One-Arm Incline Lateral Raise
5.5kg x9x9 per arm
6.Seated Overhead Tricep Extension
20kg x12x10
Had to have another lay-off, due to another pericarditis flare-up…
Tuesday 01.03.22 - Push
1.Cambered Neutral Grip Bar Flat Bench
60kg x6
55kg x6
48kg x9
2.Close-Grip
42.5kg x8x10
3.DB Overhead
18kg per hand x7x7
4.One-Arm Band Flyes
Orange Band x12x11 per arm
5.One-Arm Incline Lateral Raise
5.5kg x8x8 per arm
6.Overhead Band Tricep Extension
Black x10x10
Friday 04.01.22 - Pull
1.Chinup
bodyweight x2x2x3
2.Prone Dumbell Row
18kg per hand x7x7x7
3.Face Pull w/External Rotation
6kg x10x10x10
4a.Prone DB Y-Raise
2.5kg per hand x10x10x10
4b.Seated Incline DB Hammer Curls (w/Fat Grips)
9kg pr hand x9x9
5a.One-Arm Dumbell Preacher Curl
4.5kg x10x10
5b.Trap Bar Shrug
40kg x12
Sunday 06.02.22 - Lower
1a.Safety Bar Squat
75kg x5
67.5kg x5
60kg x8
1b.Ab Rollouts
x4x4x4
2a.Good Morning
30kg x8x8x8
2b.Calf Raise
+7.5kg x10x10x10
3a.Heels Elevated Goblet Squat
5kgx10x10x10
3b.Seated Band Leg Curl
Black Band x10x10x12
Had to have another forced break due to my health, although things have been more stable the past few weeks, so back at it.
Thursday 21.04.22 - Lower
1a.Safety Bar Squats
80kg x4
72kg x4
64kg x6
1b.Ab Rollout
x5x5x5
2a.Axle Bar Good Morning
25kg x7x7x7
2b.Heel Elevated Goblet Squat
10kg x10x10x10
3a.Standing Calf Raise
7.5kg x10x10x12
3b.Seated Band Leg Curl
Black band x10x10x15
Saturday 08.05.22 - Pull
1.Chinup
bodyweight x4x4x4ish
3.Face Pull w/External Rotation
7.5kg x10x10x8
2.Prone Dumbell Row
25kg per hand x6x6x6
3.Axle Curl
20kg x6x7
4.Seated Incline DB Hammer Curls (w/Fat Grips)
9kg per hand x8x9
5a.Trap Bar Shrug
60kg x8x9
It’s been nice to get some consistent training in recently. Hearts been nice and calm too for the first time in months.
Thursday 19.05.22 - Push
1.Cambered Neutral Grip Bar Flat Bench
82.5kg x3
75kg x3
66kg x7
2.Close-Grip
55kg x8x8
3.Axle Overhead Press
47.5kg x8x8
4.One-Arm Band Flyes
Red Band x9x9
5.One-Arm Incline Lateral Raise
9kg x3
7kg x7
6.Overhead Band Tricep Extension
Black x10x10
Sunday 22.05.22 - Week 1, Day 1, Back & Delts
1a.Neutral Grip Pullup
Bodyweight (96kg) x5x5x4
1b.Axle Overhead Press
40kg x5x5x11
2.Unilateral Chest-Supported DB Row
23kg x8x8x8
3.Band Face Pull (w/external rotation)
x10x10x12
4.Laying Side Lateral Raise
2.5kg x10x10x12
5.Trap Bar Shrug
45kg x10x10x12
Tuesday 24.05.22 - Week 1, Day 2, Chest & Arms
1a.Axle Incline Bench
60kg x5x5x10
2a.Incline DB Hammer Curl w/Beast Grips
9kg per hand x8x8x9
2.Neutral Close Grip Bench
35kg x8x8x10
3a.Unilateral Cable Flyes
Oranf Band x10x10x10 per side
3b.Unilateral Cable Curl
1kg x10x10x10 per side
4.Overhead Chain Tricep Extension
5kg x10x10x10
More volume than I’m used to. Felt good though.
Thursday 28.05.22 - Week 1, Day 3, Lower Body
1a.BB Squats
65kg x5x5x11
1b.Cable Crunch
x12x12x15
2a.SLDL
35kg x8x8x10
2b.Laying Side Plank Crunch
BW x10x10
3.Seated Band Leg Curl
x12x12x15
4.Split Squats
Assisted x8x8 per leg
Unassisted x1 per leg
Saturday 28.05.22 - Week 2, Day 1, Back & Delts
1a.Neutral Grip Pullup
Bodyweight (96kg) x5x5x4.5
1b.Axle Overhead Press
42.5kg x5x5x11
2.Unilateral Cable Row
10kg x8x8x10
3.Band Face Pull (w/external rotation)
x12x12x15
4.Laying Side Lateral Raise
2.5kg x12x12x15
5.Trap Bar Shrug
45kg x12x12x15
Wednesday 01.06.22 - Week 2, Day 3, Lower Body
1a.BB Squats
70kg x5x5x9
1b.Cable Crunch
x12x12x12
2a.SLDL
40kg x8x8x10
2b.Laying Side Plank Crunch
BW x10x10x10
3.Seated Band Leg Curl
x12x12x13
4.Bulgarian Split Squats
x2x2x2 per leg
Thursday 02.06.22 - Week 3, Day 1, Back & Delts
1a.Neutral Grip Pullup
Bodyweight (96kg) x5x5x4.5
1b.Axle Overhead Press
45kg x5x5x10
2.Unilateral Cable Row
10.75kg x8x8x10 per side
3.Band Face Pull (w/external rotation)
x12x12x15
4.Laying Side Lateral Raise
3kg x12x12x12
5.Trap Bar Shrug
46.75kg x12x12x15
Sunday 05.06.22 - Week 3, Day 2, Chest & Arms
1a.Axle Incline Bench
65kg x5x5x10
2a.Neutral Close Grip Bench
47.5kg x8x8x10
2a.Incline DB Hammer Curl w/Beast Grips
9kg per hand x8x8x10
3a.Unilateral Cable Flyes
Orange Band x12x12x13 per side
3b.Unilateral Cable Curl
x12x12x13 per side
4.Overhead Chain Tricep Extension
5kg x12x12x13
I woke up Friday with a sore hip, which was strange as I’d not done any lower body stuff in the days before. Thought nothing of it and proceeded to cardio as normal.
By the evening I could barely walk, couldn’t move it in any direction and when I awoke the next morning it was excruciatingly painfult to put weight on, so I went to the hospital.
They did an x-ray and some strength and mobility tests and think I’ve somehow torn a tendon in the side of my leg. Sent me home with some crutches and co-codamol and told me I may get a call back about a CT (which IMO should have been done anyway).
Tuesday 07.06.22 - Week 4, Day 1, Back & Delts
1a.Neutral Grip Pullup
Bodyweight (96kg) x5x5x5
1b.Axle Overhead Press
47.5kg x5x5x9
2.Unilateral Cable Row
11kg x8x8x10 per side
3.Band Face Pull (w/external rotation)
x12x12x15
4.Laying Side Lateral Raise
3kg x12x12x15
5.Trap Bar Shrug
47.5kg x12x12x12
Thursday 09.06.22 - Week 4, Day 2, Chest & Arms
1a.Axle Incline Bench
67.5kg x5x5x8
2a.Neutral Close Grip Bench
48kg x8x8x10
2a.Incline DB Hammer Curl w/Beast Grips
9kg per hand x8x8x10
3a.Unilateral Cable Flyes
Orange Band x12x12x14 per side
3b.Unilateral Cable Curl
x12x12x14 per side
4.Overhead Chain Tricep Extension
5kg x12x12x15
Leg’s feeling much better, mainly just very tight, so it must have been an impingement or something and not a tear like they suggested. My knees clicking and any kind of piriformis stretch is agonising, so guessing it’s my IT band and/or piriformis.
Saturday 11.06.22 - Week 4, Day 3, Lower Body
1a.BB Squats
75kg x5x5x8
1b.Cable Crunch
11.5kg x12x12x15
2.SLDL
45kg x8x8x10
3.Seated Band Leg Curl
x12x12x15
4.Assisted Bulgarian Split Squats
x8x8x6 per leg
Monday 13.06.22 - Week 5, Day 1, Back & Delts
1a.Neutral Grip Pullup
Bodyweight (95kg) x5x5x5
1b.Axle Overhead Press
50kg x5x5x7
2.Unilateral Cable Row
11.5kg x8x8x10 per side
3.Band Face Pull (w/external rotation)
x12x12x15
4.Laying Side Lateral Raise
4kg x12x12x12
5.Trap Bar Shrug
47.5kg x12x12x13
Wednesday 15.06.22 - Week 5, Day 2, Chest & Arms
1a.Axle Incline Bench
70kg x5x5x8
2a.Neutral Close Grip Bench
48.5kg x8x8x8
2a.Incline DB Hammer Curl w/Beast Grips
9kg per hand x8x8x10
3a.Unilateral Band Flyes
Orange Band x12x12x15 per side
3b.Unilateral Cable Curl
x12x12x15 per side
4.Overhead Cable Tricep Extension
5.5kg x12x12x15
Thursday 16.06.22 - Week 5, Day 3, Lower Body
1a.BB Squats
80kg x5x5x6
1b.Cable Crunch
12.5kg x12x12x20
2.Trap Bar SLDL
46kg x8x8x10
3.Seated Band Leg Curl
Purplex12x12x15
4.Assisted Bulgarian Split Squats
x8x8 per leg
x3 unassisted
5.Band Wood Chops
Red Band x8x8 per side