CardioMASScular

Training Training Logs
141

Wednesday 18.09.19 - Upper A, Bench Focus

Work sets listed only

All weights in KG’s

1A.Flat BB Bench
90x7
80x7
72.5x8
7’th rep was a grind, but not as unsteady as last week. Strange how my bench always used to shoot up before my other lifts, now it progresses at half the rate. Wonder if it’s something to do with the fact I had open-heart surgery. Definitely not as explosive on the press as I used to be.

1B.Prone Ez-Bar Row
47.5x10
47.5x10
47.5x10

2A.Face Pull
15 95x13
15.95x12

2B.Dips
BW(93kg)x10
BW(93kg)x9

2C.Machine Lateral Raise
26x12
24x12

3.Beast Grip Hammer Curls
12sx13
8sx11
These are an absolute killer…

4.Beast Grip Dumbell Static Holds
20sx30 seconds
20sx27 seconds

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142

Today was a typical rest day, 45 minutes incline walking on the treadmill.

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143

Friday 20.09.19 - Lower A, Deadlift Focus

Work sets listed only

All weights in KG’s

1a.Dead Stop Weighted Jump (holding plates)
15sx3
15sx3
15sx5

1b.Deadlift
170x1
160x2
150x3
Felt quite good today, so wanted to try and match my 180 deadlift pb from before the surgery. 170 went up smooth, and loaded the bar for 180 but I knew it would have been ugly, so decided to drop down to get some more work in. Suprised I only got 3 with 150, but I’m sure I’ll get more next week going fresh into that weight.

2.Split Squats
x7
x6
x6

3.Machine Calf Raise
42.5kgx10
42.5kgx10

4.Side Plank Bend straight into Side Plank
x12 then 25 second Side Plank per side
x11 then 15 second Side Plank per side

5.Unilateral Leg Extension
14.7x15
14.7x15

1 Like
144

Friday 21.09.19 - Upper B, Overhead Focus

Work sets listed only

All weights in KG’s

1A.Military Press
70x2
65x3
60x8
Felt terrible today, so very suprised I managed 8 reps on the last set!

1B.Pullups
Bodyweight (92.6kg)x2
Bodyweight (92.6kg)x2
Bodyweight (92.6kg)x2
Time to focus on getting to a set of 10 with bodyweight, so no more machine assistance

1C.Trap Bar Shrugs
50x10
50x10

2A.Incline BB Bench
65x8
60x8
55x8

2B.Run-the-stack Machine Preacher Curl
4.5x12
9x12
14x11
9x4
4.5x4

3.Overhead DB Tricep Extentions
12sx5
10sx10

Feel awful today. Started feeling really tired yesterday evening, and urinating more frequently than usual. Went to bed feeling wiped lastnight at 10pm, then suddenly felt strangely buzzed with pins and needles in my face when I tried to fall asleep. Couldn’t nod off til 3, then awake again feeling hungover at 5:30! Weighed in at over a kilo lighter than yesterday from going to the toilet so much too. Should have skipped the gym but needed to get out and do something, blood pressure felt mega low throughout. Still, I managed to get through it and set PR’s.
Going to have a refeed and see if that helps.
Put away a tin of rice pudding with sultanas in, 4 miniature bars of dark chocolate, some homemade chocolate orange cake & 2 scoops of whey post-workout :grin:

On the plus side, I’m now 8kg/17.5lbs down from my starting weight, with no real loss in strength apart from in the lifts that I had to have a layoff from after having my ICD surgery.

1 Like
145

Good stuff!

Feel better, hopefully the extra nutrition will help. I always feel wiped at the end of my training week. 4 workouts in 5 days is tough. Then I eat well and rest 2 days and am eager to get back at it!

Keep up the good work, strong all around.

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146

Thanks man. There’s definitely something more than fatigue at play, as I feel weak and ill as hell. The only thing I’ve changed the past few days is adding raw Cacoa to my pre-workout meal for the circulatory benefits. Arginine and citrulline wipe me out completely after use and do a similar thing, so it could be a factor. It’s annoying how many things do me harm that should do the opposite. Gonna take tomorrow off completely and hopefully be back to strength for squats on Monday.

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147

Sunday 22.09.19 - Lower B Squat Focus

Work sets listed only

All weights in KG’s

1.Seated Leg Curl
46x12
41x12

2.Box Jump
45cmx5
45cmx5
45cmx5
45cmx5
Planned to hit 3 singles at 90cm today, but couldn’t get anywhere near when I set it up. Most likely got something to do with the 4kg of water weight I gained overnight!

3A.Back Squat
80x3
90x3
100x3
110x3
90x6
I think I’m going to switch back to higher reps from triples next week. I’ve pushed my 3rm up by 10kg in three weeks, and don’t want to risk stalling. Then again I may switch to dead squats for a variation on the main lift, in a kind of ME fashion.

3B.Decline Situps
x12
x12

3C.Plank
x20 seconds
x24 seconds

4A.Stiff Leg Rack Pull
90x7
80x7
72.5x7

4B.One Leg Calf Raises
x6 per leg
x6 per leg
x4 per leg

Massively overate yesterday. A cheat meal turned into a cheat day, must have had a few thousand calories too many. Decided to put the extra glycogen to some use and get some good squat work in. Felt much more stable than usual.

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148

Monday 23.09.19 - Upper A, Bench Focus

Work sets listed only

All weights in KG’s

1A.Flat BB Bench
90x7…same again…
95x1
100x1
102.5x1
105x1…a bit of a grind. Could have gone heavier but felt satisfied with what I’d done.

The 7’th rep on the main set was a grind yet again, so that’s the third week I’ve been stuck on 7 reps with this weight! Either going to failure is causing me to stall, or my bench just doesn’t respond well to this rep scheme. Decided to drop the back off sets and have fun with some paused singles. Think I’m just going to try straight sets a few reps shy of failure next week.

1B.Prone Ez-Bar Row
52.5x8
52.5x8
52.5x6

2A.Face Pull
17x10
17x10

2B.Dips
BW(93kg)x10
BW(93kg)x10

2C.Machine Lateral Raise
27x12
27x10

3.Beast Grip Hammer Curls
6sx15
6sx13
I’ve been powering through the reps on these at a higher weight, and been feeling it in my forearm tendons for days after, in a way that doesn’t necessarily feel beneficial. Cut the weight in half and concentrated on slow reps this time. Much better.

Completely forgot to do my static holds at the end!

Todays workout was fuelled by…

149

Did a total of 45 minutes fast incline walking on the treadmill today. Also never mentioned in here my love of cooking. When I was recovering from the inital heart failure I needed something to occupy myself that was non-physical, so decided to learn to cook the good stuff! Today’s household meal was smoked mackerel tacos, topped with a mango salsa, and a creamy dressing made with avocado, yoghurt, coriander and lime.

1 Like
150

Sounds delicious!

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151

Tuesday 25.09.19 - Lower A, Deadlift Focus

Work sets listed only

All weights in KG’s

1a.Dead Stop Weighted Jump (holding plates)
20sx1
20sx1
20sx1

1b.Deadlift
150x3
150x3
150x3
150x3
These were tough. Was expecting at least 5 reps, seeing as I managed 140 for 8 previously.

2.Split Squats
x8 per leg
x7 per leg
x6 per leg
Starting to figure out my balance and get better depth on these.

3.Machine Calf Raise
42.5kgx11
42.5kgx10

4.Side Plank Bend straight into Side Plank
x12 then 23 second Side Plank per side
x12 then 17 second Side Plank per side

5.Unilateral Leg Extension
14.7x14
14.7x17

Summary - Bit of a ‘meh’ session. Tried some magnesium spray before bed, and it did the exact opposite of what it was meant to, so lack of sleep is probably the culprit. Think I’m gonna start adding salt to my pre-workout meal. Told to keep salt intake to a minimum, but I don’t think that takes into account the fact I exercise every day. Blood pressures far too low all the time.

Todays workout was fuelled by…

152

Thursday 26.09.19 - Upper B, Overhead Focus

Work sets listed only

All weights in KG’s

Weighed in at 93kg this morning (down from 103.8kg on 10.07.19)

1a.Military Press
65x4
65x3
52.5x8

1b.Pullups
Bodyweight (93kg)x2
Bodyweight (93kg)x2
Bodyweight (93kg)x2
Bodyweight (93kg)x1

1c.Trap Bar Shrugs
47.5x12

2a.Incline BB Bench
65x8
65x6
65x6

2b.Machine Preacher Curl
28x10
28x10

3.Overhead DB Tricep Extentions
10sx12
10sx9

4.Plate Pinch Grip Holds
5kg plate in each hand x 30 seconds
5kg plate in each hand x 30 seconds

This kicked off todays session…

153

Friday.27.09.19 - Lower B Squat Focus

Work sets listed only

All weights in KG’s

Weighed in at 92.5kg this morning (down from 103.8kg on 10.07.19)

1a.Seated Leg Curl
46x12
46x10

1b.Box Jump
45cmx5
45cmx5
45cmx5
45cmx5
45cmx5
Wanted to go for some proper height today, but one of the so called PT’s was using the other boxes to rest his clients kettlebells on…

2a.Back Squat
100x4
100x3
80x7
Decided to start doing two sets at my top weight from now on, so I get more practice under the heaviest load. I really can’t settle into a comfortable stance though! I feel more stable close-stance, but move the weight slowly, whereas shoulder width I usually end up losing tightness and balance.

2b.Decline Situps
x11
x10

2c.Plank
x25 seconds
x23 seconds

3a.Stiff Leg Rack Pull
90x7
90x6
80x7
These are an ugly combination of a rack pull and SLDL. My hamstring flexibility is terrible, even after working on it, which means a regular SLDL from the floor results in a worrying rounded lower back. I basically start in a rack pull position and force my legs straight and arse up before each rep, so that I engage my lower back and hammies more. I much prefer good mornings, but they really aggravate an old thoracic injury.

3b.One Leg Calf Raises
x9 per leg
x8 per leg

Today’s squats were fuelled by Brooklyn’s finest…

154

Monday 23.09.19 - Upper A, Bench Focus

Work sets listed only

All weights in KG’s

Weighed in at 93.5kg this morning (down from 103.8kg on 10.07.19)

1a.Flat BB Bench
82.5x6
82.5x6
65x9
.
1b.Prone Ez-Bar Row
50x10
50x9
50x8

2a.Face Pull
17x11
17x10

2b.Dips
BW(93.5kg)x11
BW(93.5kg)x10

2c.Machine Lateral Raise
27x12
27x12

3.Hammer Curls (using Beast Grips)
6sx15
6sx14

4.DB Static Holds (using Beast Grips)
20sx30 seconds
20sx28 seconds

Summary - Steady session. Progress is stagnating, so switched to a new setup, which goes as follows…

Main Lift (Bench, Deadlift, Overhead, Squat)
Week 1 - 2x6 @ 75%, followed by AMRAP with 80% of working weight
Week 2 - 2x5 @ 80%, followed by AMRAP with 80% of working weight
Week 3 - 2x4 @ 85%, followed by AMRAP with 80% of working weight
Week 4 - 2x3 @ 90%, followed by AMRAP with 80% of working weight
Week 5 - 2x2 @ 95%, followed by AMRAP with 80% of working weight
Week 6 - AMRAP @ 95%, followed by AMRAP with 80% of working weight
Week 7 - Deload

Main Assistance Lift (Dips, Split Squat, Incline Bench, SLDL)
Week 1 - 3x12 @ 50%
Week 2 - 3x10 @ 60%
Week 3 - 3x8 @ 70%
Week 4 - 3x6 @ 80%
Week 5 - 3x5 @ 85%
Week 6 - AMRAP @ 90%
Week 7 - Deload

All other work will just be done for 10-12 reps.
I’m cutting at the moment, hence the low volume. If I was bulking it would be 4 sets per exercise.

Any input would be appreciated!

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155

Monday 30.09.19 - Lower A, Deadlift Focus

Work sets listed only

All weights in KG’s

Weighed in at 92.4kg this morning (down from 103.8kg on 10.07.19)

1a.Dead-Stop Weighted Jump (holding plates at sides)
20sx2
20sx1
20sx1

1b.Deadlift
130x6
130x6
105x10
Definitely got my percentages right for the first week.

2.Split Squats
x8 per leg
x8 per leg
x8 per leg

3.Machine Calf Raise
42.5kgx12
42.5kgx11

4.Side Plank Crunch straight into Side Plank
+1.25x10 then 10 second Side Plank per side
+1.25x10 then 10 second Side Plank per side

5.Unilateral Leg Extension
18x12
18x12

Finished with ten minutes stretching and thoracic mobility work with the dreaded peanut.

156

Wednesday 02.10.19 - Upper B, Overhead Focus

Work sets listed only

All weights in KG’s

Weighed in at 92.5kg this morning (down from 103.8kg on 10.07.19)

1a.Military Press
56x6
56x6
45x9

1b.Pullups
Bodyweight (92.5kg)x2
Bodyweight x2
Bodyweight x2
Bodyweight x2

2a.Incline BB Bench
45x12
45x12
45x12

2b.Machine Preacher Curl
28x11
28x10

3a.Overhead DB Tricep Extentions
10sx12
10sx9

3b.Trap Bar Shrugs
47.5x12
47.5x12

4.Plate Pinch Grip Holds
2 x 5kg plates in each hand x 10 seconds
2 x 5kg plates in each hand x 10 seconds

157

Thursday.03.10.19 - Lower B Squat Focus

Work sets listed only

All weights in KG’s

Weighed in at 92.5kg this morning (down from 103.8kg on 10.07.19)

1a.Seated Leg Curl
46x12
46x11

1b.Box Jump
60cmx5
60cmx5
60cmx5

2a.Back Squat
90x6
90x6
72.5x9

2b.Decline Situps
x12
x10

2c.Plank
x25 seconds
x20 seconds

3a.Stiff Leg Rack Pull
55x12
55x12
55x12

3b.One Leg Calf Raises
x9 per leg
x8 per leg

I’ve been dieting for just over three months now, and I’m starting to feel it. Losing motivation with training and don’t feel as strong. I’m still probably around 25% if not more, but as soon as this 6 weeks of training is up, I think I’m gonna start a clean winter bulk til February. I’ve been eyeing up the GZCL Jacked & Tan 2 routine for a while, and it’d be too much for me on low calories. Plus, dieting over the festive period is pretty unrealistic (not to mention inconvenient) anyway.

158

Saturday 05.10.19 - Upper A, Bench Focus

Work sets listed only

All weights in KG’s

Weighed in at 91.3kg this morning (down from 103.8kg on 10.07.19)

1a.Flat BB Bench
88.5x5
88.5x5
71x9
.
1b.Prone Ez-Bar Row
50x10
50x8
50x8

2a.Face Pull
14.7x12
14.7x12
14.7x10

2b.Dips
+5kgx10
+5kgx10

2c.Machine Lateral Raise
28x12
27x10

3.Hammer Curls (using Beast Grips)
6sx15
6sx15

4.DB Static Holds (using Beast Grips)
20sx30 seconds
20sx30 seconds

Summary - I’m, really starting to dislike flat bench. I never seem top make progress, and it feels plain wrong. I tried some low incline bench at the end of my workout, and it felt a lot more natural, so gonna switch to that after this training cycle.

159

Monday 07.10.19 - Lower A, Deadlift Focus

Work sets listed only

All weights in KG’s

1a.Dead Stop Weighted Jump (holding plates)
20sx2
20sx2
20sx2

1b.Deadlift
140x5
140x5
112.5x10

2.Split Squats
x8 per leg
x8 per leg
x8 per leg

3a.Machine Calf Raise
42.5kgx12
42.5kgx11

3b.Unilateral Leg Extension
19x12 per leg
19x12 per leg

4.Side Plank Bend straight into Side Plank
+1.25 x11 then 23 second Side Plank per side
+1.25 x10 then second Side Plank per side

Summary - Deadlifts felt good today. Probably something to do with the hungover binge of sandwiches, chocolate peanuts, jelly sweets, crisps, pizza, garlic bread and chips I had lastnight! I was starting to feel weaker last week, but it’s obviously just due to glycogen getting depleted as I diet.

160

Tuesday 08.10.19 - Upper B, Overhead Focus

Work sets listed only

All weights in KG’s

Weighed in at 94.2kg this morning (down from 103.8kg on 10.07.19)

1a.Military Press
60x5
60x5
47.5x8

1b.Pullups
Bodyweight (94.2kg)x2
Bodyweight x2
Bodyweight x2
Bodyweight x2
Bodyweight x1

2a.Incline BB Bench
55x10
55x10
55x10

2b.Machine Preacher Curl
28x11
28x10

3a.Pushdowns
14.7x15
14.7x15

3b.DB Shrugs
10sx12
20sx10

4.Plate Pinch Grip Holds
2 x 5kg plates in each hand x 12 seconds
2 x 5kg plates in each hand x 12 seconds