Thursday 17.05.18 - Cardio
Recumbent Bike
12 minutes warm up to level 7
10 minutes at level 7 (highest I’ve ever gone, not fun)
12 minute cooldown
Finished with around 10 minutes of stretching.
Friday 18.05.18 - Week 6, Day 4, Lower Deadlift Focus
1a.Deadlift
120kgx5
107.5kgx6
1b.DB Side Bends
20kgx10 per side
20kgx10 per side
2a.Front Squats
40kgx8
40kgx8
60kgx4
2b.Bodyweight Calf Raises
x22
x20
3a.Laying Leg Curl
28.1kgx10
28.1kgx10
3b.Side Planks
x25 seconds per side
x25 seconds per side
Conditioning - Minute Kettlebell Swings
(As many reps as possible on the minute, every minute)
12kg kettlebell
First minute 20 reps
Second minute 8 reps
Third minute 5 reps
Fourth minute 3 reps
Saturday 19.05.18 - Week 7, Day 1, Upper Bench Focus
1a.Flat BB Bench
80kgx6
72.5kgx7
65kgx8
1b.Prone DB Row
22’sx8
22’sx8
22’sx8
1c.DB H-Rolls
4’sx10
4’sx10
2a.Close Grip BB Bench
50kgx8
50kgx8
2b.Seated DB Hammer Curls
10’sx8
10’sx8
2c.Rotator Cuff Raises
2.5’sx10
2.5’sx10
3.Face Pull
17kgx10
17kgx10
4.DB Front to Side Raises
4’sx10 each way
4’sx9 each way
Conditioning - Battle Ropes
7 sets of 10 seconds all out, 20 seconds rest
Tuesday 15.05.18 - Week 7, Day 2, Lower Squat Focus
Conditioning - Box Jumps
23.6" box, holding 6kg dumbell - 6x3
1a.Squats
80kgx7
72.5kgx8
1b.One Leg Calf Raise
Bodyweightx4
Bodyweightx4
2.Deficit Deadlift
80kgx8
80kgx8
3.Hanging Straight Leg Raises
+2kgx8
+2kgx8
3a.One Leg Extension
25kgx8 per leg
25kgx8 per leg
Planks
x30 seconds
x30 seconds
Summary - Really happy with today. Last few sessions have been a struggle, so +3 reps on squats from last week was a real treat! The air conditioning was off in the gym though, which made things a tad sweaty.
Tuesday 22.05.18 - Cardio
Recumbent Bike
12 minutes warm up to level 7
11 minutes at level 7
12 minute cooldown
Finished by stretching my entire body, and some thoracic work with the foam roller.
Wednesday 24.05.18 - Week 7, Day 3, Upper Overhead Focus
1a.Hang Clean & Press
(Clean on first rep only on work sets)
60kgx4
50kgx5
1b.Pullups
Bodyweightx3
Bodyweightx3
Bodyweightx3
1c.Rotator Cuff Raises
4’sx10
4’sx8
2a.Incline DB Bench
24’sx6
24’sx6
24’sx6
2b.DB Shrugs
20’sx10
20’sx10
3a.One Arm DB Preacher Curl
12kgx10
10kgx10
3b.One Arm DB Triceps Extension
12kgx9
10kgx9
Conditioning - Kettlebell Hang Clean & Press (alternating arms)
6kg for 30 seconds (6 reps per arm)
30 seconds rest
6kg for 30 seconds (5 reps per arm)
30 seconds rest
6kg for 30 seconds (5 reps per arm)
30 seconds rest
6kg for 30 seconds (5 reps per arm)
30 seconds rest
6kg for 30 seconds (5 reps per arm)
30 seconds rest
6kg for 30 seconds (5 reps per arm)
TOTAL = 6 sets
Friday 11.05.18 - Week 7, Day 4, Lower Deadlift Focus
1a.Deadlift
120kgx6
102.5kgx8
1b.DB Side Bends
22kgx8 per side
22kgx8 per side
2a.Leg Press (Pause at bottom)
93kgx8
93kgx8
93kgx8
2b.Bodyweight Calf Raises
x23
x22
3a.Laying Leg Curl
29.2kgx10
29.2kgx8
3b.Side Planks
x30 seconds per side
x25 seconds per side
Conditioning - Kettlebell Swings
(30 second rounds, 30 seconds rest)
12kg x 17
30 seconds rest
12kg x 10
30 seconds rest
12kg x 8
30 seconds rest
12kg x 7
= 42 TOTAL REPS
Saturday 26.05.18 - Week 8, Day 1, Upper Bench Focus
1a.Flat BB Bench (pause on chest)
80kgx7
70kgx8
60kgx9
1b.Prone DB Row
24sx6
24sx6
24sx6
1c.H-Rolls
5sx8
5sx8
2a.Assisted Dips
-36x8
-36x8
2b.Seated DB Hammer Curls
10’sx10
10’sx10
3.Face Pull
19.3x8
19.3x8
4.DB Front to Side Raises
4sx10 each way
4sx10 each way
Conditioning - Battle Ropes
10 sets of 10 seconds all out, 20 seconds rest
Tuesday 29.05.18 - Week 8, Day 3, Upper Overhead Focus
1a.Military Press
(Hang Clean before each rep on warmup sets)
60kgx5
50kgx6
Tried suicide grip on the second set, and felt much better. Will adopt this for all sets next week.
1b.Pullups
Bodyweightx3
Bodyweightx3
Bodyweightx3
2a.Incline DB Bench
24’sx8
24’sx8
24’sx8
2b.DB Shrugs
22’sx8
22’sx8
3a.One Arm DB Preacher Curl
12kgx10
12kgx7
3b.One Arm DB Triceps Extension
12kgx9
10kgx6
Conditioning - Minute Kettlebell Hang Clean & Press
(As many reps as possible on the minute, every minute)
6kg kettlebells
1’st minute x 12
2’nd minute x 8
3’rd minute x 6
4’th minute x 6
5’th minute x 4
= 36 TOTAL REPS
Wednesday 17.05.18 - Cardio
Recumbent Bike
10 minutes warm up to level 6
40 minutes at level 6
10 minute cooldown
Friday 01.05.18 - Week 9, Day 1, Upper Bench Focus
1a.Flat BB Bench (pause on chest)
85kgx3
72.5kgx4
60kgx5
1b.Prone DB Row
24sx8
24sx6
24sx6
1c.H-Rolls
4’sx10
4’sx12
2a.Dips
Bodyweightx5
Bodyweightx5
2b.Seated DB Hammer Curls
12’sx6
12’sx6
3.Face Pull
19.3x9
19.3x8
4.DB Front to Side Raises
5’sx8 each way
5’sx8 each way
Conditioning - Battle Ropes
3 sets of 15 seconds all out, 20 seconds rest
Tuesday 05.06.18 - Week 9, Day 2, Lower Squat Focus
Conditioning - Box Jumps
23.6" box, holding 14kg dumbell - 4x1
1a.Squats
90kgx3
72.5kgx4
1b.One Leg Calf Raise
Bodyweightx4
Bodyweightx4
2.Deficit Deadlift
85kgx8
85kgx6
3.Hanging Straight Leg Raises
+2kgx9
+2kgx8
3a.One Leg Extension
27.3kgx8 per leg
27.3kgx8 per leg
4.Planks
x37 seconds
x37 seconds
Hey folks. Not posted in a while, as I’ve had a mega busy few months with festivals, holidays and a wedding in Cyprus.I’ve kept training up, although diets not been mega-consistent due to all the festivities. Weight has stayed around 90kg but strength is up.
I followed the HCT-12 routine (basically a rest pause method) for a while, and switched my diet from keto, to Intermittent Fasting. Basically lower carbs and cals on rest days, and higher on training days. I don’t think it’s particularly more effective for weight loss, but I do like training fasted and I find it much more satisfying eating all my calories across two meals. My fasting protocol is currently 20 hours fasting, followed by 4 hours of glorious food.
Heart issues have been pretty much the same, apart from a period in June where my heart was beating that hard, it was making my torso shake and making it difficult to function. Spent a few nights in hospital and had all the tests done but they couldn’t figure it out. So found out that I’m often discussed in medical seminars due to being such an extreme and individual case! I also had a grapefruit mishap this month on the week of the wedding I went to. Turns out grapefruit contains a compound that reacts very badly with three of my heart meds, and I felt like my heart was failing again due to it. I ate it for breakfast every morning for 5 days before I was made aware of this fact 
Last week I switched to more of a regular split from an upper/lower, as I haven’t done one in a while, and it’s nice to do a little more volume for a change
Here’s my latest workouts on the new routine…
Tuesday 09.10.18 - Week 1, Day 1, Back & Delts
1a.Deadlift
120kgx7 - Technique wasn’t the greatest, will fix this next week
107.5kgx8
1b.Pullup
Bodyweight (93.5kg)x4 - Bloating from the extra holiday weight made these tough
Bodyweight (93.5kg)x4
2a.Military Press
57.5kgx5
51kgx6
2b.Barbell Dead Row
40kgx8 - First time doing these in years, so starting light
40kgx8
3a.One Arm Dumbell Shoulder Press
12kgx8
12kgx8
3b.Face Pull
21.7kgx10
21.7kgx10
4a.Dumbell Lateral Raises
4kgx10
4kgx10
4b.Dumbell Shrugs
20kgx10
20kgx10
Thursday 11.10.18 - Week 1, Day 2, Chest & Arms
1a.Flat Barbell Bench
80kgx5
71.5x6
1b.Barbell Curl
20kgx8
20kgx8
2a.Incline Dumbell Bench
20kgx8
20kgx8
2bOne Arm Dumbell Preacher Curl
8kgx10
8kgx10
3.Parallel Bar Dips
Bodyweight (91.8kg+4kg)=95.8kgx8
Bodyweight (91.8kg+4kg)=95.8kgx8
4a.Machine Flyes
32kgx10
32kgx10
4b.One Arm Pushdowns
5.7kgx10
5.7kgx10
Friday 14.10.18 - Week 1, Day 3, Lower Body
1a.Barbell Squats
85kgx5 - Had a weak break from back squats last week, and feel stonger for it
75kgx6
1b.One Leg Calf Raises
Bodyweight (91.6kg)x5
Bodyweight (91.6kg)x5
2a.Barbell Front Squat
30kgx8
30kgx8
2b.Machine Calf Raise
20kgx10
20kgx8
3.Dead Stop Good Mornings
40kgx8
40kgx8
4.Ab Circuit
Two circuits of…
Hanging Leg Raises x5x5
Planksx20x20
Dumbell Side Bends 20kgx10x10
Side Planks x15x10
…wanted to throw my guts up near the end
5a.One Leg Extensions
20kgx10
18kgx10
5b.Laying Leg Curls
15kgx10
20kgx10
Saturday 13.10.18 - Week 1, Day 4, Conditioning
Box Jumps ,
24" box (bodyweight of 91.6kg) 4x2
Battle Ropes
4 intervals of 10 seconds work with 20 seconds rest
Stationary Bike
20 minutes at level 6
Sunday 14.10.18 - Week 2, Day 1, Back & Delts
1a.Deadlift
130kgx5 - Better form than last week, decided to leave it there
1b.Pullup
Bodyweight (91.4kg)x5
Bodyweight (91.4kg)x4
2a.Military Press
57.5kgx7 - Two reps up from last week while dieting!
51kgx8
2b.Barbell Dead Row
45kgx8
45kgx8
3a.One Arm Dumbell Shoulder Press
14kgx8
14kgx8
3b.Face Pull
22.2kgx10
22.2kgx10
4a.Dumbell Lateral Raises
5kgx10
5kgx10
4b.Dumbell Shrugs
22kgx10
20kgx8
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Monday 15.10.18 - Conditioning & Extra Calves
Box Jumps,
24" box, holding 5kg dumbells at bodyweight of 92.6kg (Total=102.6) 4x2
One Leg Calf Raises
Bodyweight (92.6kg)x6
Bodyweight (92.6kg)x6
Machine Calf Raises
20kgx10
20kgx10
Battle Ropes
5 intervals of 10 seconds work with 20 seconds rest
Stationary Bike
20 minutes at level 6
Tuesday 16.10.18 - Week 2, Day 2, Chest & Arms
1a.Flat Barbell Bench
81kg6
72.5kgx7
1b.Barbell Curl
22.5kgx8
22.5kgx8
2a.Incline Dumbell Bench
22kgx8
22kgx8
2bOne Arm Dumbell Preacher Hammer Curl
8kgx10
8kgx10
3.Parallel Bar Dips
Bodyweight (90.6kg+5kg)=95.6kgx8
Bodyweight (90.6kg+5kg)=95.6kgx8 - Didn’t figure the weight out properly on these, and went slightly lighter than last week
4a.Machine Flyes
39kgx10
39kgx10
4b.One Arm Pushdowns
6.3kgx10
6.3kgx10
Wednesday 17.10.18 - Conditioning
Box Jumps ,
24" box, holding 10kg dumbells, at bodyweight of 90.3kg (Total=110.3) 3x1
Battle Ropes
6 intervals of 10 seconds work with 20 seconds rest
Treadmill
20 minutes at level 1 incline, speed of 3.4
Thursday 20.10.18 - Week 2, Day 3, Lower Body
1a.Barbell Squats
85kg x 6
76kg x 7
1b.One Leg Calf Raises
Bodyweight (91.2kg) x 6
Bodyweight (91.2kg) x 5
2a.Barbell Front Squat
40kg x 8
40kg x 8
2b.Machine Calf Raise
22kg x 8
22kg x 8
3.Dead Stop Good Mornings
42.5kg x 8
42.5kg x 8
4.Ab Circuit
Two circuits of…
Ab Rollout - 10kg x5 x4
Planks - x25 seconds x25 seconds
Dumbell Side Bends - 22kg x10 x10
Side Planks - x17 seconds x13 seconds
5a.One Leg Extensions
18kg x 10
18kg x 10
5b.Laying Leg Curls
21kg x 10
21kg x 10
Friday 19.10.18 - Conditioning
Box Jumps ,
Worked up to 75cm x 1
Battle Ropes
7 intervals of 10 seconds work with 20 seconds rest
Treadmill
20 minutes at level 1 incline, speed of 3.6
Saturday 20.10.18 - Week 3, Day 1, Back & Delts
1a.Deadlift
130kgx6
1b.Pullup
Bodyweight (90.7kg)x5
Bodyweight (90.7kg)x5
2a.Military Press
60kg x 5
53.5 x 6
2b.Barbell Dead Row
50kg x 8
50kg x 8
3a.One Arm Dumbell Shoulder Press
16kg x 8
16kg x 8
3b.Face Pull
22.2kg x 10
22.2kg x 9
4a.Dumbell Lateral Raises
6kg x 10
6kg x 10
4b.Dumbell Shrugs
22kg x 10
22kg x 10
Monday 22.10.18 - Week 3, Day 2, Chest & Arms
1a.Flat Barbell Bench
85kg5
76kgx6
1b.Barbell Curl
23.5kgx8
23.5kgx8
2a.Incline Dumbell Bench
24kgx8
24kgx8
2b.Dumbell Preacher Hammer Curl with Fat Gripz
10kgx8
10kgx8
3.Parallel Bar Dips
Bodyweight (91.1kg+6kg)=97.1kgx8
Bodyweight (91.1kg+6kg)=97.1kgx8 - Didn’t figure the weight out properly on these, and went slightly lighter than last week
4a.Machine Flyes
45kgx12
45kgx12
4b.One Arm Pushdowns
6.7kgx10
6.7kgx10
Wednesday 24.10.18 - Week 3, Day 3, Lower Body
1a.Barbell Squats
90kg x 6
81kg x 6
1b.One Leg Calf Raises
Bodyweight (89.7kg) x 6
Bodyweight (89.7kg) x 6
2a.Barbell Front Squat
50kg x 6
50kg x 6
2b.Machine Calf Raise
22kg x 10
22kg x 8
3.Dead Stop Good Mornings
45kg x 8
45kg x 8
4.Ab Circuit
Two circuits of…
Ab Rollout - 10kg x5 x4
Planks - x30 seconds x20 seconds
Dumbell Side Bends - 24kg x10 x8
Side Planks - x17 seconds x14 seconds
5a.One Leg Extensions
20kg x 10
20kg x 10
5b.Laying Leg Curls
23kg x 10
23kg x 10
Getting consistently stronger. Weights not changing much, despite only eating 2000 cals on rest days, and 2500 on training days, so wonder if I’m recomping. Enjoying this split. Did upper/lower for so long, I think my bodies thanking me for the change of frequency and volume.
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