Treadmill 20 mins
Ab wheel 20, knee raise on dip bars, cable crunches
Treadmill 10 mins
Ab wheel 29, cable crunches side bends
Knee raise very hard trying to curl at waist.
Looking forward to some squatting with my new improved technique tomorrow!
10 mins tread mill
10 mi s stretching and foam rolling
Squat
Bar x10, 30kgx10, 40kgx5, 60kgx5, 65kgx5, 70kgx5, 75kgx5, 80kgx5, 85kgx5, 90kgx3, 90kgx2, 90kg 8 single clusters.
Glute drive 80kgx10, 120kgx5, 140kgx2x5. Tried to keep this explosive.
Legpress, 120x10, 160x5, 180x5, 200x5, 120x20
Absolutely loving squatting, bar not hurting spine, feeling them in legs not lower back now. Think Iām going to squat twice weekly, will do some higher rep work after deadlift day, or drop deadlift some days, til squat catches up a bit.
Left knee is really swollen from working off a ladder yesterday. Iāve had this before, I brace knee against a rung, and it presses on my knee cap, didnāt really notice at the time but when I got home my knee had swollen. Decided to skip treadmill/abs today and did push B workout.
Bench
40kgx10, 50kgx5, 55kgx5, 60kgx5, 65kgx5, 70kgx5, 75kgx3, 80kg 8 singles, 60kg x11.
Fly machine 3/4 stack 2x10, most of stack x8
Db press 18kgx8, 20kg 8,4,3. Poor day here ment to use 22kg, just wasnāt feeling it, maybe triceps fatigued from benching.
Db Lateral raises 10kgx10, 8kgx10, 6kgx8
Bw Dips 16, 11
Bit of foam rolling on legs.
Not great today, bit distracted by knee, and had crap sleep cause I couldnāt get leg comfortable.
Might have to have half day at work if knee still swollen and painful.
Pull B
Neutral grip chins
Bwx5, +7.5kg 5,3,2, then 12 singles bwx4
Pendley row 60kg, x8, x5, then drp 8,5,3
Face pulls 3x12
Seated row 2x20 then upped weight drp 12,7,5
Bar curls 17.5kgx20, 15kgx15, Chins bw just top 3rd x5, then 15kg bar curls x12.
Felt much better today, knee swelling has reduced, had most of day off yesterday, used ice long and a compression sleeve on and off.
Cv abs day tomorrow, hopefully will be OK for deadlifting Friday.
How many hours you have to hang off a ladder? I bloody hate being on them for even 10 mins
I was working on my own, so took longer than usual. Was on it for about 4 hrs. It was made worse cause I had to have the ladder at a shallow angle which meant more weight was pressing my knee onto the rung.
Seems much better today.
Decided to deadlift tomorrow to slrest knee a bit more.
20mins treadmill
Light shoulder pump workout, Bnp, front plate raise, Db Lateral raises, rear delt fly, face pulls, upright row, about 2x20 each.
20mins treadmill
Bw Dips 20,8,4
Weight has really flown off these last few weeks, Iām down about 8lbs. Iāve really been enjoying the treadmill and training with raised heart rate so Iām going to try something different for a few weeks:
Upper/lower split with supersets and some moderate cv interspersed between on upper days, may be a bit too at the start and end of lower days. This is the routine Iāve thought Iād enjoy:
Upper A
Shoulder press ss Chins
Dips ss chest flys
Biceps ss abs
Lower A
Squat low rep
Deadlift moderate
Ghr
Calves
Upper B
Incline db press ss Tbar row
Bnp ss Lateral raises
Triceps ss abs
Lower B
Deadlift low rep
Squat moderate
Glute drive
Calves
Will do Upper A, Lower A, Rest, upper B, lower B, Rest.
On upper days Iāll start with weights on the low side and go for 3x12 straight sets, upping weight when this feels easy.
Lower days, low rep on squat or dead lift will be low rep clusters. High rep for squat or deadlift will be 3x8 not max effort, upping if it was easy. Other lower lifts Iāll just do what I feel like on the day.
On the upper days I will try and get total of 30mins cv in, probably 10mins at start, and spread the rest out during work out. Iāll try to keep heart rate up with minimal rest during the supersets.
Really excited to try this, and see if I can get some more lbs off.
Rest days Iāll still go to the gym, do some cv, foam rolling, light face pulls, band pullaparts, shoulder mobility etc.
Lower B
Treadmill 10 mins
Foam rolling and stretching
Deadlift
60kgx3
100kgx3
120kgx3
140kgx2
150kgx2
160kgx2
170kgx1
175kgx1
185kgx1 (pr)
160kg 10 singles.
Squat
Barx10
60kg 2x8 decided against 3rd set as swollen knee made some loud clicks.
Glute drive
40kgx10
80kgx8
100kg 3x8
Standing calf raises
120kg x15
160kg 3x8
10mins treadmill
Great work out, started using a preworkout, still training fasted, so really notice the boost it gave.
Congrats on the deadlift PR, top effort mate.
Cheers, had no intention of trying it, but felt really good on 170 and 175 so thought fuck it! The session last week with the coach has really upped my confidence on squat and deadlift. Canāt wait for knee to get better so I can start pushing my squat a bit more.
Had a cheat meal today for first time in ages. Made me feel awful for hours afterwards, still feel bloated now at 1930, having eaten 6 hrs ago!
As Iāve massively carbed up on chips, garlic bread, chocolate fudge cake, cheese cake and ice cream Iām going to do my new Upper A workout tomorrow.
Kind of need to do this at the weekend where time is less constrained, to see how long it will take and what time I will need to get to the gym on weekdays.
Is it sad Iām excited?
Upper A
10mins treadmill
Shoulder press 30kgx12/ neutral grip pull ups 8
Sp 30kgx12/5 pull ups, Sp 30kgx12/4 pull ups (up Sp to 32.5 next)
10 mins treadmill
Dips 20, fly machine 75kgx12
Dips 12, fly 75kgx12
Dips 8, fly 65kg x12 (keep fly at 75)
10 mins treadmill
Barbell curls 15kg x20 45degrees situps x12
Curl 17.5kg x12, 12 situps
Curl 17.5 kg 12 situps
10 mins treadmill
Kept all rest between sets to about 60 secs.
All done in just over an hour.
Didnt enjoy at all, not used to raised heart rate whilst lifting. Checked on the treadmill hr monitor after the super sets was still up to 130, then raised to high 140s on treadmill.
Feel great now though, will stick at it!
Rest day
20mins treadmill
Face pulls, band shoulder dislocate, band pull aparts, side bends 20kg kettlebell 20 each side, 45degree decine situps x20. Foam rolling.
15mins treadmill.
Lower A
10mins tradmill
Foamrolling and stretching
Squat
40kgx5
60kgx5
70kgx5
80kgx5
90kgx3
100kg 3 doubles, 8 singles
Deadlift
60kgx20
100kgx8
140kg 2x8 had to put straps on 2 reps into 2nd set.
100kg x10 no touch down, more a sldl really
Ctanding calf raise
40kg x20 very slow
80kg x20
100kgx20
Ghr 2x12, working on bringing knees higher up pad to make harder.
Ran out of time for treadmill after, just as well as I forgot towel so couldnāt shower.
Cool Iām glad. I enjoy putting programs together so any time you wanna change things up just ask!
Taking a little more time off isnāt going to hurt anything.
It was sort of inspired by your earlier Upper lower split suggestion. I found I enyed superset ting, and seems to fit in with my current goal of getting leaner. Fat seems to be flying off at the moment, so will stick with this for a bit.
Iām getting fed up of being hungry all the time so a 8 week lean bulk will be on the cards August or soon after.
When dieting I deal with hunger really in 2 different waysā¦ Either I eat nothing at all (intermittent fasting and coffee) orā¦ greatly increase my intake of foods that are nutrient dense but sparse in calories in other words just eating alot more veggies. Either approach works fine.