Thursday 09.03.22 - Week 23, Day 1, Upper A
1a.Low-Incline Axle Bench
76.25kg 6 sets of 2
1b.Unilateral Chest-Supported Dumbell Row
20.5kg x8x8x8 per side
2a.Neutral-Close-Grip Bench
52kg x6x6x6
2b.Rear Delt Row
12.5kg x12x12x15
3a.DB Hammer Curls
6.5s x12x12x15
3b.Unilateral Cable Lateral Raise
1.875x12x12x15 per side
Sunday 12.03.13 - Week 23, Day 2, Lower A
1a.Safety Bar Squat
87kg 6 sets of 2
1b.Kneeling Cable Crunch
15kg x12x12x15
2a.Safety Bar Good Morning
38kg x8x8x8
2b.Close-Stance Calf Raise
+5kg x12x12x15
3.ATG Heel Elevated Goblet Squat
BW+1.5kg x12x12x12
These are absolute killers
Monday 13.03.23 - Week 23, Day 3, Upper B
1a.Neutral Grip Pullup
87.3kg BW +11.5kg - 9 sets of 1 then 1 set of 3
1b.Axle Military Press
58.75kg 6 sets of 2
2a.Cambered Swiss Bar Incline Bench
53kg x6x6x6
2b.Wide-Grip Cable Shrug
16.875kg x12x12x15
3a.Behind Back Unilateral Cable Curl
3.125kg x12x12x15 per arm
3b.Unilateral Overhead Cable Tricep Extension
3.125kg x12x12x15 per arm
Wednesday 15.03.13 - Week 23, Day 2, Lower B
1a.Good Morning
62.5 kg x5x4x4
1b.Cable Side Bend
4.875kg x12x12x15 per side
2a.Bulgarian Split Squat
8kg per hand x6x6x6
2b.Seated Calf Raise
43.5kg x12x12x15
3.Laying Leg Curl
10.375kg x12x12x15
Thursday 16.03.22 - Week 24, Day 1, Upper A
1a.Low-Incline Axle Bench
77.5kg 6 sets of 2
1b.Unilateral Chest-Supported Dumbell Row
21kg x8x8x8 per side
2a.Neutral-Close-Grip Bench
53kg x6x6x6
2b.Rear Delt Row
13kg x12x12x15
3a.DB Hammer Curls
7s x12x12x12
3b.Unilateral Cable Lateral Raise
2kg x12x12x15
Think I’m going to switch routines when I’ve failed on the 10x1 in my T1 lifts. I’vee really enjoyed GZCL LP, but increasing the weight too slowly weeek by week initially has made it an absolute crawl and I’m ready for a change.
Sunday 19.03.13 - Week 24, Day 2, Lower A
1a.Safety Bar Squat
89.5kg 6 sets of 2
1b.Kneeling Cable Crunch
15.5kg x12x12x15
2a.Safety Bar Good Morning
40kg x8x8x8
2b.Close-Stance Calf Raise
+5.25kg x12x12x15
3.ATG Heel Elevated Goblet Squat
BW+1.5kg x12x12x13
Thursday 24.03.22 - Week 25, Day 1, Upper A
1a.Low-Incline Axle Bench
78.75kg 6 sets of 2
1b.Unilateral Chest-Supported Dumbell Row
21.5kg x8x8x8 per side
2a.Neutral-Close-Grip Bench
54kg x6x6x6
2b.Rear Delt Row
13.5kg x12x12x15
3a.DB Hammer Curls
7s x12x12x12
3b.Unilateral Cable Lateral Raise
2.125kg x12x12x15 per side
Friday 24.03.13 - Week 25, Day 2, Lower A
1a.Safety Bar Squat
92kg 6 sets of 2
1b.Kneeling Cable Crunch
17.5kg x12x12x15
2a.Safety Bar Good Morning
42kg x8x7x6
2b.Close-Stance Calf Raise
+7.5kg x12x12x12
3.ATG Heel Elevated Goblet Squat
BW+1.5kg x12x12x15
Tested positive for covid today. Don’t feel too bad though, so hopefully it will pass quickly and easily.
Sunday 26.03.23 - Week 25, Day 3, Upper B
1a.Neutral Grip Pullup
85.8kg BW +15.5kg (=101.25kg total) - 10 sets of 1
1b.Axle Military Press
61.25kg 10 sets of 1
2a.Cambered Swiss Bar Incline Bench
55kg x6x6x6
2b.Wide-Grip Cable Shrug
17kg x12x12x15
3a.Behind Back Unilateral Cable Curl
3.375kg x12x12x12 per arm
3b.Unilateral Overhead Cable Tricep Extension
3.375kg x12x12x12 per arm
Still got covid, but very mild symptoms. Still felt really weak while training, so will be resting now until I’m clear of it. Bodyweight is down to 85.8kg from 91.6kg at the end of January.
Friday 31.03.22 - Week 26, Day 1, Upper A
1a.Low-Incline Axle Bench
80kg x2x1x1x1x1x1
1b.Unilateral Chest-Supported Dumbell Row
22kg x8x8x6 per side
2a.Neutral-Close-Grip Bench
55kg x6x6x6
2b.Rear Delt Row
15kg x12x12x12
3a.DB Hammer Curls
7s x12x12x13
3b.Unilateral Cable Lateral Raise
2.5kg x12x12x12 per side
Still got Covid. Symptoms are quite mild, so been trying to get enough training in to prevent any loss.
Saturday 01.03.13 - Week 26, Day 2, Lower A
1a.Safety Bar Squat
92kg 9 sets of 1, then 1 set of 2
1b.Kneeling Cable Crunch
18kg x12x12x15
2a.Safety Bar Good Morning
44kg x6x6x6
2b.Close-Stance Calf Raise
+8.75kg x12x12x13
3.ATG Heel Elevated Goblet Squat
BW+1.5kg x12x12x15
Monday 03.04.23 - Week 26, Day 3, Upper B
1a.Neutral Grip Pullup
85.9kg BW +16.625kg (=102.5kg total) - 6 sets of 1
Bodyweight x6
1b.Axle Military Press
62.5kg 6 sets of 1
40kg x5
2a.Cambered Swiss Bar Incline Bench
56kg x6x6x6
2b.Wide-Grip Cable Shrug
18.75kg x12x12x15
3a.Behind Back Unilateral Cable Curl
3.75kg x12x12x12 per arm
3b.Unilateral Overhead Cable Tricep Extension
3.75kg x12x12x12 per arm
Thursday 06.04.13 - Week 26, Day 2, Lower B
1a.Good Morning
67.5 kg x3x3x3x3x2
1b.Cable Side Bend
6.25kg x12x12x15 per side
2a.Bulgarian Split Squat
12kg per hand x5x5x5
2b.Seated Calf Raise
55kg x12x12x12
3.Laying Leg Curl
12.5kg x12x12x12
Friday 15.04.23 - Chest & Arms (Week 1)
1a.Cambered Bar Incline Bench (Neutral Grip)
45kg x5x5x5
Couldn’t use much weight on these at all due to the increased ROM
1b.DB Hammer Curl (Back supported)
7kg per hand x8x8x8
2a.Close Grip Incline Bench (Neutral Grip)
35kg x8, 40kg x8x8
2b.Seated Incline DB Curls
3,5kg per hand x10x10x12
3.Unilateral Cable Flye
2.5kg x10x10x10 per arm
4.Overhead Cable Tricep Extension
7.5kg x10x10x10
Starting a new routine after a 2 week layoff due to illness.
Saturday 16.05.23 - Lower Body (Week 1)
1a.BB Squat
60kg x5x5x8
1b.Seated Leg Curl
7.5kg x10x10x18
2a.BB Good Morning
30kg x8x8x10
2b.Single Leg Calf Raise
BW x2x2x2
2c.Standing Calf Raise
BW x10x10x15
3.Bulgarian Split Squat
x10x10x12 per leg
4.Cable Crunch
15kg x10x10x15
5.DB Side Bend
3.5kg x10x10x15 per side
Definitely more volume than I should be doing on a cut, but it was fun. Been training with much lower volumes for the past few months.
Monday 17.04.23 - Back & Delts (Week 1)
1a.Close Grip Pullups
Bodyweight x5x5x5
1b.Seated Barbell Press
35kg x5x5x8
2.Chest Supported DB Row
12kg per hand x8x8x10
3.Seated Low Pulley Face Pull
3.75kg x10x10x12
4a.Kneeling Cable Lateral Raise
2.5kg x10x10x12 per side
4b.Barbell Shrug
30kg x10x10x12
Wednesday 19.04.23 - Chest & Arms (Week 2)
1a.Low Incline Barbell Bench
52.5kg x5x5
55kg x7
1b.Seated DB Hammer Curl (Back supported)
7.25kg per hand x8x8x10
2a.Close Grip Incline Bench (Neutral Grip)
41kg x8x8x9
2b.Cable Curls
3.75kg x10x10x12
3.Unilateral Cable Flye
3.75kg x10x10x12 per arm
4.Overhead Cable Tricep Extension
11.25kg x10x10x10
Thursday 20.05.23 - Lower Body (Week 2)
1a.BB Squat
65kg x5x5x7
1b.Seated Leg Curl
10kg x10x10x15
2a.BB Good Morning
35kg x8x8x10
2b.Single Leg Calf Raise
BW x2x2x3
2c.Standing Calf Raise
BW+1.25kg x10x10x15
3.Bulgarian Split Squat
1kg per hand x10x10x12 per leg
4a.Cable Crunch
15.25kg x10x10x15
4b.DB Side Bend
4.5kg x10x10x15 per side
Wednesday 27.05.23 - Lower Body (Week 3)
1a.BB Squat
70kg x5x5x5
1b.Seated Leg Curl
12.25kg x10x10x14
2a.BB Good Morning
40kg x8x8x10
2b.Single Leg Calf Raise
BW x2x3x3
2c.Standing Calf Raise
BW+2.5kg x10x10x14
3.Bulgarian Split Squat
1kg per hand x10x10x12 per leg
4a.Cable Crunch
15.5kg x10x10x15
4b.DB Side Bend
7kg x10x10x15 per side
Thursday 27.04.23 - Back & Delts (Week 3)
1a.Close Grip Pullups
Bodyweight x5x5x6
1b.Seated Barbell Press
40kg x5x5x6
2.Chest Supported DB Row
14.5kg per hand x8x8x10
3.Seated Low Pulley Face Pull
4.25kg x10x10x12
4a.Kneeling Cable Lateral Raise
3.25kg x10x10x12 per side
4b.Barbell Shrug
40.5kg x10x10x12