Work out A:
Quad push downs 45kg x 20 super-setted by 15 rep face pulls x 8 continuous rounds.
Work out B:
Quad push downs 55kg x 3 x 20-30
Good mornings 7.5kg x 3 x 20
Abductions & abductions 2 x 20
Assisted hanging leg raises 3 x 8
Cable walks for time with 15kgs.
Work out A:
Continuous rounds of resistance band walks ( 8 rounds of walks x 8) + face pulls x 20 reps x 8 rounds.
Bodyweight now down to 310.25lbs + blood pressure now averaging about 127/85…I was 155/100 a few years ago.
Work out B:
Floor press: 122kg x 15, 7
OHP: 67 x 27, 20, 16
Assisted chins: 11, 7, 6
Seated lever rows: 105kg x 22, 20, 18
Cable tri push downs 35kg x 3 x 20
Cable hammer curls: 35kg x 25, 20, 20
Face pulls 35kg x 3 x 25
Conditioning:
Band OHP x 60
Band lat pull down x 100
15kg cable chest press x 80
15kg cable row x 80
15kg: tri ext: 40, hammer curls 40, face pulls 40.
Quad push downs: 55kg x 3 x 20 + 15kg x 100
10kg good mornings 3 x 20
Banded hip thrusts 3 x 50
15kg cable walks for time.
10 mins static bike.
Work out A:
3 banded glute bridges.
10 mins static bike…would have done more but my seat came loose!
Body weight now 309.25lbs.
Work out B:
Floor press: 122kg x 17, 6, 102kg x 30
OHP: 77 x 9, 5
Assisted chins 12, 9, 6
Seated lever rows 115kg x 20, 17, 12
Tri ext 25kg x 3 x 30
Dumbell curl 20.5kg x 2 x 10 + plate hammer curls x 20
Conditioning:
Band OHP x 80
Band pull downs x 100
25kg cable chest press x 40
25kg cable rows x 50
25kg face pulls x 15
Quad push downs 25kg x 6 x 50 + 100.
Face pulls 25kg x 6 x 25
Cable walks 25kg x 10 walks x 10.
Banded hip thrusts 3 x 40
Hanging assisted leg raises 3 x 15 + 30 knee tucks to finish.
Stiff leg deadlifts 10kg x 3 x 20
Floor press 125kg x 11, 112kg x 20
Assisted chins 13, 10, 9
OHP 72kg x 17, 14, 10
Rows 120kg x 18, 14, 10
Tri ext 30kg x 3 x 20
Hammer curl 25kg x 3 x 30
Bench incline face pulls 25kg x 3 x 25
Conditioning:
Band OHP x 40
Band pull down x 100
Cable 15kg chest press x 80
Cable row 15kg x 70
Cable tri ext 15kg x 50
Mini work out:
Cable walks for 3 minutes + 15kg cable rows & chest press superset 100 reps each.
Quad push downs: 15kg x 7 x 25 continuous sets (right leg followed by left) + 100 reps.
Banded hip thrusts 4 x 30
Band assisted leg raises 17, 15, 15
Stiff leg deadlifts 15kg 3 x 20
10 mins static bike, medium speed.
Conditioning work out A:
12 x 20 second bike sprint intervals with 40 seconds of slow pedalling in between.
NEW GOAL: 15 X 40 SECOND BIKE SPRINT INTERVALS WITH 20 SECONDS OF SLOW PEDALLING IN BETWEEN.
Conditioning work out B:
15 minutes bike, medium pace.
Floor press: 122kg x 19 + 117kg x 19
Assisted chins: 15, 13, 10
OHP: 72kg x 19, 14
Rows: 120kg x 20 <<<<Lifetime PR! Next goal bw x 20 reps.
Face pulls 45kg x 20 + 30kg x 3 x 20…new goal 60kg x 20 reps.
Tri exts: 35kg x 3 x 20
20kg superset of reverse curls x 30 >>> ez bar curls x 20 x 2 rounds.
Conditioning:
Band OHP x 60
15kg: straight arm pull downs x 80, chest press x 60, rows x 60, tri exts x 40, curls x 50.
Quad push downs left leg then right leg no rest x 5 rounds 40kg x 25 reps + 25kg x 120 reps.
Banded hip thrust 4 x 30
Stiff leg deadlifts 20kg x 3 x 20
Band assisted hanging knee tucks 3 x 30
15 minutes of 20 second bike sprints with 40 seconds easy pace in between.
Body weight now 307.5lbs
Work out A:
Face pulls 45kg x 3 x 20
Bike hiit: 20 seconds sprint + 40 seconds slow pedal x 15
Work out B:
Floor press 127kg x 5
OHP 77kg x 14
Assisted chins (just using two very light bands now) 8, 9, 9
Quad push downs 35kg x 8 x 30
Stiff leg deadlifts 30kg x 4 x 20
Hanging leg raises 4 x 6 + 15 knee tucks
Banded hip thrusts + 5kg plate 4 x 30
Static bike sprints 30 seconds on 30 seconds slow pace x 8 rounds.
OHP: 85kg x 5, 82 x 4 x 3
Incline press 82kg x 2 x 20 + 77kg x 20 + 67kg x 25
Tricep push downs 40kg x 2 x 20
20 minuntes of steady state cycling.
Bodyweight now down to 305.5lbs.