Today’s session:
Band pull-aparts
Pullups 5x4 w/ weighted vest (with vest on I weighed 105kg)
Chest supported d-bell rows 4x15 w/25kg es
L-arm preacher curls 3x10
L-arm hammer curls 3x12
Legs today, took it fairly easy:
Leg press 4x10 w/120kg
RDLs 4x10 w/80kg
Leg extensions 3x12
Hamstring curls 3x15
Yesterday did push:
D-bell external rotation 3x15es
Bench press 5x8-10 w/70kg (very controlled)
D-bell OHP 3x9-12 w/20kg es
Lateral raises 3x15 w/7.5kg es
Tricep extensions 3x15 w/25kg
Tricep pushdowns dropset
Pull session:
Band pull-aparts
Pendlay rows 5x6 w/100kg
Pullups: 16,9,6,5,5 (60-75 seconds rest)
Rear delt flies 3x15
Strict curls l-arm 3x12 w/ 12kg kettlebell
Hammer curl drop set
Tuesday:
Front squats 4x8 w/80kg
Leg extensions 3x15, ssw/
hamstring curls 3x15
Wednesday:
Bench press 5x10 w/70kg (9 on last set)
D-bell OHP 3x10-12
Lateral raises 3x12
tricep pushdowns 3x15
tricep extensions dropset
Monday:
RDLs 2x6 w/100kg, 1x6,3,2 w/120kg
Lat pull-down 2x6 w/60kg, 1x6,3,2 w/75kg
bent over lateral raises 2x6, 1x6,8,10
EZ-bar curl 2x6, 1x8 w/40kg (MTOR)
Tuesday:
front squat 2x6 w/70kg, 1x6,2,2 w/90kg
bench press 2x6 w/70kg, 1x5,2,1 w/90kg
lateral raises 2x8, 1x6,8,10
d-bell tricep extensions 2x6, 1x8 w/27.5kg (MTOR)
Wednesday:
hamstring curls 2x6, 2x6,8,10
straight-arm pull-down 2x6, 1x8 w/27.5kg (mtor)
chest-supported d-bell row 2x6, 1x6,3,2 w/37.5kg es
d-bell preacher curl 2x6, 1x8 w/12.5kg es (MTOR)
Thursday:
Leg extension 2x6, 1x6,8,10
chest fly 2x6, 1x8 (mtor)
d-bell shoulder press 2x6, 1x6,2,1 w/27.5kg es
Decline bench 2x6, 1x6,2,2 w/85kg
Friday:
TRX hamstring curls 2x6, 1x8 (mtor)
Supinated Lat Pulldown: 2x6 and one 6-8-10 drop set
Seated row: 2 sets of 6 and one mTor set
Dumbbell Hammer Curl: 2 sets of 6 and one 6-8-10 drop set
Sunday:
Leg Press MTOR
Incline Bench 6-8-10, heaviest 35kg es
Seated lateral raises MTOR
Tricep pushdowns 6-8-10
Monday
RDLs 2x6 w/100kg, 1x6,3,2 w/125kg
Lat pull-down 2x6 w/60kg, 1x6,3,2 w/80kg
bent over lateral raises 6,8,10
EZ-bar curl 2x6, 1x8 w/40kg (MTOR)
Tuesday:
front squat 2x6 w/70kg, 1x6,3,2 w/90kg
bench press 2x6 w/70kg, 1x6,2,2 w/90kg
lateral raises 2x8, 1x6,8,10
d-bell tricep extensions 2x6, 1x8 w/27.5kg (MTOR)
Wednesday:
hamstring curls 2x6, 2x6,8,10
straight-arm pull-down 2x6, 1x8 w/27.5kg (mtor)
machine row 2x6, 1x6,3,2 w/60kg es
d-bell preacher curl 2x6, 1x8 w/12.5kg es (MTOR)
Friday:
Leg extension 2x6, 1x6,8,10
chest fly 2x6, 1x8 (mtor)
d-bell shoulder press 2x6, 1x6,2,2 w/27.5kg es
Decline bench 2x6, 1x6,3,2 w/85kg
Monday:
TRX hamstring curls 2x6, 1x8 (mtor)
Supinated Lat Pulldown: 2x6 and one 6-8-10 drop set
Seated row: 2 sets of 6 and one mTor set
Dumbbell Hammer Curl: 2 sets of 6 and one 6-8-10 drop set
Tuesday:
Leg Press MTOR
Incline Bench 6-8-10, heaviest 35kg es
Seated lateral raises MTOR
Tricep pushdowns 6-8-10
Wednesday
RDLs 2x6 w/100kg, 1x6 w/120kg (didn’t have chalk, grip gave)
Lat pull-down 2x6 w/60kg, 1x6,3,2
bent over lateral raises 6,8,10
EZ-bar curl 2x6, 1x8 w/40kg (MTOR)
Thursday:
front squat 2x6 w/90kg, 1x5,2,2 w/110kg
bench press 2x6 w/70kg, 1x6,3,2 w/90kg
lateral raises 2x8, 1x6,8,10
d-bell tricep extensions 2x6, 1x8 w/32.5kg (MTOR)
Friday:
hamstring curls 2x6, 2x6,8,10
straight-arm pull-down 2x6, 1x8 (mtor)
machine row 2x6, 1x6,3,2 w/60kg es
d-bell preacher curl 2x6, 1x8 w/12.5kg es (MTOR)
Saturday:
Leg extension 2x6, 1x6,8,10
chest fly 2x6, 1x8 (mtor)
d-bell shoulder press 2x6, 1x6,2,2 w/27.5kg es
Decline bench 2x6, 1x6,3,2 w/85kg
Monday:
TRX hamstring curls 2x6, 1x8 (mtor)
Supinated Lat Pulldown: 2x6 and one 6-8-10 drop set
Seated row: 2 sets of 6 and one mTor set
Dumbbell Hammer Curl: 2 sets of 6 and one 6-8-10 drop set
Tuesday:
Leg Press MTOR
Incline Bench 6-8-10, heaviest 37.5kg es
Seated lateral raises MTOR
Tricep pushdowns 6-8-10
Wednesday
Hamstring curls 2x8, 6,8,10
Lat pull-down 2x6 w/60kg, 1x6,3,2 w/80kg
bent over lateral raises 6,8,10
EZ-bar curl 2x6, 1x8 w/45kg (MTOR)
Thursday:
front squat 2x6 w/90kg, 1x6,3,2 w/110kg
bench press 2x6 w/70kg, 1x6,3,2 w/90kg
lateral raises 2x8, 1x6,8,10
d-bell tricep extensions 2x6, 1x8 w/35kg (MTOR)
got rugby matches Saturday Sunday and next Thursday so gonna take it easy for the next week
Only made it to the gym once last week:
hamstring curls 2x6, 2x6,8,10
straight-arm pull-down 2x6, 1x8 (mtor)
machine row 2x6, 1x6,3,2 w/60kg es
d-bell preacher curl 2x6, 1x8 w/12.5kg es (MTOR)
I’ve realised 6 days a week plus rugby isn’t sustainable, so am going to lower it to 4 days a week, and add in a tad more variety. Basically using the template from Thib’s best damn workout for part 2. The aim is 2 push and 2 pull sessions a week. I’ve divided the different intensity techniques up into heavy (PR set, clusters, rest-pause) and light (MTOR (5 second eccentric with hold at end), triple drop-set, myo-reps). If I don’t have a game within 48 hours of a workout, I’ll do 1 heavy leg exercise, 1 heavy upper body and 2 light. If I do, then I’ll do all light. I’m gonna try and keep it flexible, and see how it goes.
Monday:
Landmine squats -MTOR, shoulders were limiting factor so not gonna do these again
Bench press - 6 cluster reps w/95kg, fairly easy
Shoulder press -myo-reps
tricep pushdowns -myo-reps
Tuesday:
RDLs -rest-pause w/130kg 6-3-3
lat-pulldown -MTOR
machine rows - rest-pause w/60kg es 6-3-3
hammer curls - myo-reps
Wednesday
Front squat 1-1-1-1-1 120kg
Machine chest press myo set
Barbell OHP 6-3-3
Tricep extensions mtor
(Week off cuz had sevens + exams)
Thursday
Hamstring curls myo
Weighted pull-ups 6-3-3 w/20kg
Lat pull downs myo
Hammer curls drop set
Monday
Front squats 3x5 w/100kg
Bench press 1-1-1-1-1-1 100kg
Dbell OHP myo
Tricep pushdowns myo
Tuesday
Trap bar deadlift 6-3-3
Machine rows 6-3-3
Lat-pull down mtor
Thursday
Front squat 2-2-2 w/120kg
Incline dbell bench myo w/37.5kg es
Shoulder press machine mtor
Tricep pushdowns 6-8-10
Friday
Hamstring curls 6-8-10
Lat pull down 6-3-3
SA dbell rows myo set
Incline curls triple drop set
Another few weeks off, but in my defence I mildly tore my hamstring and couldn’t walk for a week. trained twice last week
Wednesday:
Incline D-bell bench 3x10
ssw/ machine rows 3x12
Leg extensions 3x12
ss w/ hamstring curls
L-arm curls ss/ left arm tricep extensions 3 sets
Friday
OHP 3x5
Lat pull-downs 3x12
Leg extensions 3x12
Left leg hamstring curls
L-arm seated curls ss/ left arm tricep pushdowns 3 sets
Monday:
Bench press 3x8 w/90kg
ssw/ dumbbell rows 3x12 w/ 30kg es
Left leg hamstring curls
Left arm Hammer curls ssw/ left arm tricep extensions 3 sets
Wednesday:
D-bell OHP 3x12
ssw/ pull-ups 3x12
left leg hamstring curls
Friday:
triset of Incline d-bell press x8, left leg HS curls x20, chest-supported rows x8
4 rounds
Monday:
5 rounds of
Handstand push-ups x8
Weighted pull-ups x8
Stiff leg rdls x15
Left arm superset
Wednesday:
4 rounds of
Machine chest press x10
Machine rows x12
Left arm superset
Friday:
Dbell OHP 5x8
Lay pull downs 5x12
Weighted stretching
Gonna move to 4 times per week ,with more mobility and hamstring work
Monday:
Bench press 5x10 W/80kg
Front squat 3x6 W/60kg
Dbell OHp 3x10-12
Tuesday:
Lat pull downs 5x12
Hs curls 5x15
Dbell rows 3x10es
Thursday:
Dbell incline bench 3x9-10
Front Squat 5x8 W/60kg
OHP 4x8 W 50kg
Saturday:
Machine rows 5x 12
Stiff leg RDLs 5x15
Lat pull downs 5x8
Each day I also did loaded stretching/mobility, with at least one shoulder movement (external rotation or face pull variation), hip (seated good morning, pancake, loaded pigeon pose), hamstring (Jefferson curl, long lunge), each for 3 sets of 12 or 30s holds
Monday:
Bench press 4x8 w90kg
Ssb squats 3x8
Dbell ohp 4x12
Tuesday:
Lat pull downs 5x10
Hs curls 5x15
Machine rows 3x12
Thursday:
Machine press 4x10
Front squat 4x5
OHP 4x5
Saturday:
Weighted pull-ups 5x5
Stiff leg rdls 5x10
Machine Rows 5x12
Monday:
Bench press 4x6 W/95kg
SSB squat 4x5
Dbell ohp 4x10
Tuesday:
Lat pull downs 5x12
Hs curls 5x12
Barbell rows 5x10
Left arm curls
Saturday:
Chest press 5x10
Dbell rows 5x8es
Stiff led deadlifts 4x12
Still doing the weighted stretching as well
Monday:
Bench press 90kg 10,10,9
Front squat 100kg 3x5
Shoulder press 4x12
Tuesday:
Weighted pull-ups 4x8 W 15kg
Nordic curls 5x5 eccentrics
Machine rows 4x15
Left arm curls