CardioMASScular

Training Training Logs
744

Friday 08.06.23 - Back & Delts (Week 1)

1a.Close Grip Pullups
Bodyweight x5x5x5

1b.Military Press
42.5kg x5x5x8

2.Chest Supported DB Row
18kg per hand x8x8x8

3.Face Pull
7.5kg x15x14x12

4.DB Shrug
12s x15x13x12

5.Kneeling Straight Arm Pulldown
10kg x15x13x12

6.Kneeling Cable Lateral Raise
1.25kg x15x13x12

745

Wednesday 14.06.23 - Chest & Arms (Week 2)

1a.Low Incline Bench (Cambered Football Bar)
52.5kg x5x5x7

1b.Ez-Curl
19kg x8x8x8

2a.Close Grip Incline Bench (Cambered Football Bar)
46.25kg x8x8x8

2b.DB Hammer Curls
7kg x14x10
5.5kg x12

3.Unilateral Cable Flye
3.75kg x10x10x12 per arm

4.Unilateral Overhead Cable Tricep Extension
2.6kg x10x10x12 per arm

746

Friday 17.06.23 - Lower Body (Week 2)

1a.BB Squat
80kg x5x5x7

1b.Seated Leg Curl
15kg x10x10x13

2a.BB Good Morning
50kg x8x8x8

2b.Single Leg Calf Raise
BW x3x3x4 per leg (+4 negatives on last set)

2c.Standing Calf Raise
BW+6kg x10x10x13

3.Bulgarian Split Squat
bodyweight +1.25kg per hand x10x10x13 per leg

4a.Cable Crunch
12.5kg x10x10x13

4b.Laying Side Crunch
x10x10x12ish per side

747

Saturday 17.06.23 - Back & Delts (Week 2)

1a.Close Grip Pullups
Bodyweight + 1.25kg (90kg total) x5x5x5

1b.Military Press
43.75kg x5x5x7

2.Chest Supported DB Row
18.25kg per hand x8x8x8

3.Face Pull
10kg x10x10x14

4.DB Shrug
14kg per hand x10x10x13

5.Kneeling Straight Arm Pulldown
12.5kg x10x10x13

6.Kneeling Cable Lateral Raise
2.875kg x10x10x13 per arm

748

Monday 19.06.23 - Chest & Arms (Week 3)

1a.Low Incline Bench (Cambered Football Bar)
55kg x5x5x6

1b.Ez-Curl
19.5kg x8x8x8

2a.Close Grip Incline Bench (Cambered Football Bar)
47.5kg x8x8x8

2b.DB Hammer Curls
7kg x10x10x13

3.Unilateral Cable Flye
5.1kg x10x10x12 per arm

4.Unilateral Overhead Cable Tricep Extension
4.375kg x10x10x12 per arm

749

Tuesday 29.06.23 - Lower Body (Week 3)

1a.BB Squat
85kg x5x5x5

1b.Seated Leg Curl
16.375kg x10x10x13

2a.BB Good Morning
52.5kg x8x8x8

2b.Single Leg Calf Raise
BW x3x3x5 per leg (+3 negatives on last set)

2c.Standing Calf Raise
BW+6.25kg x10x10x10

3.Bulgarian Split Squat
bodyweight +1.375kg per hand x10x10x10 per leg

4a.Cable Crunch
16.375kg x10x10x13

4b.Laying Side Crunch
x10x10x13 per side

750

Saturday 17.06.23 - Back & Delts (Week 4)

1a.Close Grip Pullups
Bodyweight + 4kg (91.75kg total) x5x4x4

1b.Military Press
46.25kg x5x5x5

2.Chest Supported DB Row
18.5kg per hand x8x7x7

3.Face Pull
10.5kg x10x10x10

4.DB Shrug
5.5kg per hand x15x15x16

5.Kneeling Straight Arm Pulldown
13kg x10x10x10

6.Kneeling Cable Lateral Raise
3.75kg x10x10x10 per arm

751

Thursday 29.06.23 - Lower Body (Week 4)

1a.BB Squat
90kg x4x3x3

1b.Seated Leg Curl
16.5kg x10x10x13

2a.BB Good Morning
55kg x8x8x7

2b.Single Leg Calf Raise
BW x4x4x5 per leg (+3 negatives on last set)

2c.Standing Calf Raise
BW+6.125kg x10x10x11

3.Bulgarian Split Squat
bodyweight +1.375kg per hand x10x10x11 per leg

4a.Cable Crunch
16.5kg x10x10x11

4b.Laying Side Crunch
BW+0,125x10x10x10 per side

752

Saturday 01.07.23 - Chest & Arms (Week 4)

1a.Low Incline Bench (Cambered Football Bar)
60kg x5x5x5

1b.Ez-Curl
20.5kg x8x8x7

2a.Close Grip Incline Bench (Cambered Football Bar)
50kg x7x7x6

2b.DB Hammer Curls
7.125kg per hand x10x10x11

3.Unilateral Cable Flye
5.25kg x10x10x13 per arm

4.Unilateral Overhead Cable Tricep Extension
4.5kg x10x10x10 per arm