Week 3/4
Weight: 96.5kg
Friday: Arms
Rope extensions
15/20/25/30 x 4 sets x 12 reps
Alt dumbbell curl
12kg x 3 sets x 12 reps / side
Reverse single extension
10 x 4 sets x 12 reps / side
Barbell curl
30kg x 3 sets x 12 reps
Machine dip
40/50/60/70 x 4 sets x 12 reps
Preacher curl
8kg x 3 sets x 12 reps / side
Overhead straight bar extension
20/25/30/35/40/45 x 12 reps
Incline dumbbell curl
5kg x 3 sets x 12 reps / side
Week 3/4
Weight: 98kg
Saturday: Legs
Lying leg curl
15kg x 12 reps
20kg x 10 reps
25kg x 8 reps
30kg x 6 reps
35kg x 3 sets x 6 reps DS 30 x 8, 25 x 8, 15 x 20 partials
Leg press
2/3/4/5/6 plates x 12 reps
Hack squat
1 plate x 4 sets x 12 reps
Leg extension
30kg x 5 reps, 5 sec pause, 5 reps, 5 sec pause, 2 x 5 sec motion (12 reps) x 4 sets
SS
Seated leg curl: 30kg x 4 sets x 12 reps
Bulgarian split squat: Bw x 4 sets x 12 reps / side
Calves 8 sets
Week 4/4
Chill out week
Weight 97kg
Monday: Chest & Delts
CHEST
Machine press (slow temp super focus)
40kg x 4 sets x 15 reps
Incline bench (slow & super focus)
60kg x 4 sets x 12 reps
Incline machine press (slow & super focus)
40kg x 4 sets x 15 reps
Flies
5kg x 3 sets x 15 reps (top)
3.5kg x 3 sets x 15 reps (bottom)
DELTS
Face pulls superset
15kg x 4 sets x 15 reps
10kg x 4 sets x 15 reps
Piana laterals 4kg x 3 sets x 25 reps
Upright rows
20kg x 3 sets x 15 reps
Week 4/4
Back
Weight 96.5kg
Wednesday
Dumbbell row
15/20/25/30kg x 12 reps / side
Underhand CSR
20kg x 10 reps
30kg x 10 reps
40kg x 4 sets x 10 reps
T-bar row
1 plate x 8 reps
2 plates x 8 reps
3 plates x 4 sets x 8 reps
Super wide grip pull down
30/40/50kg x 3 sets x 12 reps
Reverse grip pull down
40kg x 3 sets x 12 reps
Rope straight arm pull down
15kg x 3 sets x 12 reps
Deadlift
60kg x 3 sets x 5 reps
Week 1 of Cruise Base
Sunday: Quads
Leg extension
20kg x 25 reps
30kg x 15 reps
40kg x 5 sets x 12 reps
Hack squat
1 plate a side x 4 sets x 15 reps
Leg press
4 plates x 12 reps
5 plates x 4 sets x 12 reps
Seated leg press
100kg x 3 sets x 25 reps
Single leg press
50kg x 2 sets x 15 reps / side no rest
Week 1 of Cruise Base
Monday: Hams, Upper Back, Calves
Hams: 12 sets
Upper Back: 9 sets
Calves: 9 sets
Reverse pull down
30kg x 25 reps
40kg x 15 reps
50kg x 3 sets x 12 reps
High pulley neutral row
45kg x 3 sets x 12 reps
Face pulls
15kg/10kg x 3 sets x 12/12 reps (2 different grips)
Lying leg curl
15kg x 25 reps
20kg x 15 reps
25kg x 4 sets x 12 reps
Seated leg curl
30kg x 4 sets x 12 reps
RDL
60kg x 4 sets x 12 reps
3 calves exercises x 3 sets x 12 reps
Week 1 of Cruise Base
Tuesday: Chest & Abs
Chest: 15 sets (ligh - moderate weight, pump focus)
Abs: 9 sets
Incline dumbbell press
15kg x 15 reps
25kg x 3 sets x 12 reps
Incline dumbbell fly
10kg x 3 sets x 12 reps
Flat dumbbell press
20kg x 3 sets x 12 reps
Dips
BW x 3 sets x 12 reps
Peck deck
3 sets x 12 reps
Decline sit ups x 3 sets x 12 reps
Roman leg raises x 3 sets x 12 reps
Crunches x 3 sets x 12 reps
Week 1 of Cruise Base
Wednesday: Shoulders
Lateral raises
4kg x 2 sets x 12 reps
6kg x 12 reps
8kg x 12 reps
11kg x 4 sets x 12 reps
Dumbbell shoulder press
15kg x 4 sets x 12 reps
BNP
30kg x 3 sets x 12 reps
Machine shoulder press
30kg x 3 sets x 12 reps
Rear delt flies
8kg x 3 sets x 12 reps
Bent over pronated raises
3kg x 3 sets x 12 reps
Week 1 of Cruise Base
Thursday: Back
T-bar machine
1 plate x 12 reps
1.5 plate x 12 reps
2 plates x 4 sets x 12 reps
Wide grip pull down
40kg x 4 sets x 12 reps
Pronated dumbbell row
10kg x 3 sets x 12 reps / side
Dumbbell row
25kg x 3 sets x 12 reps / side
V-bar pull down
50kg x 3 sets x 12 reps
Lat machine
40kg x 12 reps
50kg x 3 sets x 12 reps
Rope pull down
10kg x 12 reps
15kg x 3 sets x 12 reps
Weights were light, felt a bit sore/tired going in BUT the pump was AMAZING! Keen to build up weight/intensity down the line. New exercise order and sets/reps. So take the time to mature the growth NO RUSH!!!
Week 2 of Cruise Base
Saturday: Legs
Leg extension
20kg x 25 reps
30kg x 20 reps
40,45,50,55,60kg x 12 reps
Hack squat (feet together)
1 plate a side x 4 sets x 15 reps
Seated leg press (shoulder width)
100kg x 15 reps
140kg x 3 sets x 15 reps
Leg press (feet in-between)
4 plates x 4 sets x 12 reps
Single leg press
1 plate a side x 2 sets x 15 reps / side no rest
Abs 3 exercises x 3 sets x 12 reps
Week 2 of Cruise Base
Tuesday: Chest & Abs
Incline dumbbell press
15kg x 15 reps
26kg x 3 sets x 12 reps
Incline dumbbell fly
10kg x 3 sets x 12 reps
Flat dumbbell press
20kg x 3 sets x 12 reps
Dips
BW x 3 sets x 12 reps
Mid level cable fly
5kg x 4 sets x 12 reps
Decline sit ups x 3 sets x 11 reps
Roman leg raises x 3 sets x 12 reps
Crunches x 3 sets x 15 reps
Weight Monday: 97.5kg
Weight Tuesday: 96kg
Week 2 of Cruise Base
Wednesday: Shoulders
Wednesday: 95.8kg
Look & Feel: 8/10
Mobility & Stretching: 30min
Slow lateral raises: 2kg x 4 sets x 15 reps
&
No money rotations: BW x 4 sets x 12 reps
Partial lateral raises: 2kg x 4 sets x 15 reps
&
Wall slides: BW x 4 sets x 15 reps
Partial lateral raises
4kg x 12 reps, 6kg x 12 reps, 10kg x 4 sets x 12 reps
Bent over pronated raises
3kg x 4 sets x 12 reps
Dead swings
3kg x 12 reps, 5kg x 12 reps, 9kg x 4 sets x 12 reps
Really focussed on posture, correction and working the medial and rear deltoid heads
Week 2 of Cruise Base
Weight: 96.5kg (+1kg)
Look & Feel: 6/10
Thursday: Back
Seated close grip row
45kg x 12 reps
60kg x 12 reps
75kg x 12 reps
90kg x 4 sets x 12 reps
Wide grip pull down
30kg x 12 reps
40kg x 12 reps
50kg x 4 sets x 12 reps
Pronated dumbbell row (better than last week)
10kg x 3 sets x 12 reps / side
Dumbbell row
25kg x 3 sets x 12 reps / side
V-bar pull down
50kg x 3 sets x 12 reps
Lat machine
50kg x 3 sets x 12 reps
Rope pull down
15kg x 3 sets x 15 reps
Week 2 of Base
Saturday: Legs
Leg extension
20kg x 25 reps
30kg x 20 reps
40 x 4 sets x 15 reps slow, great pump
Leg press (feet in-between) slow reps, controlled, focus on squeeze
4 plates x 4 sets x 12 reps
Hack squat (feet together)
1 plate a side x 4 sets x 15 reps
Seated leg press (shoulder width)
100kg x 15 reps
140kg x 3 sets x 15 reps
Dropped into -
Single leg press
50kg x 2 sets x 15 reps / side no rest
BURN!!
Week 3 of Base
Monday: Hams, Calves, Upper back
Weight: 96.5kg
Look & Feel: 8/10
Standing calf raises
30,45,60kg x 3 sets x 12 reps
Seated toe press
20kg x 3 sets x 12 reps
Seated calf raise
40kg x 3 sets x 12 reps
Seated hamstring curl
20kg x 12 reps
30kg x 4 sets x 12 reps
Lying leg curl
25kg x 4 sets x 12 reps DS single leg 10kg x 3 sets x 12 reps & 15 bottom partials
DB RDL
22kg x 4 sets x 12 reps
Underhand pull down
50kg x 3 sets x 12 reps
Neutral grip pull down
50kg x 3 sets x 12 reps
Face pulls
15kg/10kg x 3 sets x 12/12 reps
Week 3 of Base
Weight: 96.5kg
Look & Feel: 8.5/10
Tuesday: Chest & Triceps
Incline dumbbell press
20kg x 12 reps
25kg x 3 sets x 12 reps
Incline fly
10kg x 3 sets x 12 reps
Hex press
15kg x 3 sets x 12 reps
Partial chest dips
BW x 3 sets x 12 reps & 10sec bottom hold
Bottom flies
3.5kg x 3 sets x 12 reps
Roman salute
10kg x 3 sets x 15 reps/side
Overhead single arm extension
10kg x 3 sets x 12 reps/side
Rock n roll extensions
6kg x 3 sets x 15 reps
Week 3 of Cruise Base
Weight: 96.5kg (cheat meal yesterday and will again today get to 98kg)
Look & Feel: 7.5/10
Thursday: Back
Close grip t-bar machine
1 plate x 12 reps
2 plates x 4 sets x 12 reps
Wide grip pull down (super easy now)
30kg x 12 reps
40kg x 12 reps
50kg x 4 sets x 12 reps
Pronated dumbbell row (better than last week)
11kg x 3 sets x 12 reps / side
Dumbbell row
24kg x 3 sets x 12 reps / side
V-bar pull down
50kg x 3 sets x 12 reps
Lat machine
50kg x 3 sets x 12 reps
Rope pull down
15kg x 3 sets x 15 reps
Week 3 of Cruise base
Weight 96.5kg
Sunday: Legs
Saturday: Legs
Leg extension
20kg x 25 reps
30kg x 20 reps
40 x 4 sets x 15 reps slow, great pump
Hack squat (feet together)
1 plate a side x 4 sets x 15 reps
Back squat
1 palte a side x 4 sets x 12 reps
Leg press (feet in-between) slow reps, controlled, focus on squeeze
4 plates x 3 sets x 15 reps
1 plate x 2 sets 15 reps / side
Week 4 of Cruise base
Monday: Calves, Hams, Upper back
Look & Feel: 8.5/10
Weight: 97kg
Standing calf raises
30,45,60kg x 3 sets x 12 reps
Seated toe press
25kg x 3 sets x 12 reps
Seated calf raise
20kg x 3 sets x 12 reps
Seated hamstring curl
20kg x 12 reps
30kg x 4 sets x 12 reps
Lying leg curl
25kg x 4 sets x 12 reps DS single leg 10kg x 3 sets x 10 reps & 25 bottom partials
RDL
40kg x 4 sets x 12 reps
Underhand pull down
30/40/50kg x 3 sets x 12 reps
Neutral grip pull down
50kg x 3 sets x 12 reps
Face pulls
15kg/10kg x 3 sets x 12/12 reps
Week 4 of Cruise Base
Scrapping chest
Tuesday: Triceps
Look & Feel: 7.5/10
Weight: 96.5kg (After lots of food yesterday)
Triceps: 23 sets
Close grip bench
60kg x 4 sets x 12 reps
Skull crusher
10kg x 12 reps
20kg x 4 sets x 12 reps
Dips
BW x 3 sets x 15 reps
Salute
10kg x 3 sets x 15 reps / side
Rock n roll
4kg x 3 sets x 15 reps
Twist kick backs
4kg x 3 sets x 15 reps
Single arm extension
4kg x 3 sets x 15 reps / side