Off
Off
Squat: (beltless) 8 x 60kg, 8 x 100kg, 6 x 140kg, 6 x 150kg, 4 x 160kg, 4 x 170kg, 2 x 180kg, 2 x 190kg
OHP: 4 x 6 x 60kg
Leg Press: 5 x 8
Trying to get some nice solid reps in with these lighter weights. Feeling surprisingly good considering my weight loss so far, but going to kick it up a gear now so we’ll see if that continues.
Rowing Machine: 20 mins
8 Tuck Jumps followed by 8 Clap Push-ups, back and forth for around 20 mins with minimal rest
Deadlift: (beltless) 8 x 130kg, 6 x 160kg, 6 x 180kg, 4 x 190kg, 4 x 200kg, 2 x 2 x 210kg
Bench: 8 x 60kg, 8 x 90kg, 6 x 110kg, 4 x 120kg, 4 x 120kg, 3 x 2 x 130kg
Seated BtN Machine Press: 3 x 10
Off
Squat: (beltless) 6 x 100kg, 6 x 140kg, 4 x 170kg, 4 x 180kg, 2 x 190kg, 2 x 200kg
OHP: 3 x 6 x 60kg
DB Seated Press: 2 x 10 x 24kg DBs
DB Lateral Raise: 2 x 10
Bench: 8 x 80kg, 8 x 100kg, 6 x 120kg, 3, 4, x 130kg, 2 x 1 x 140kg, 10 x 100kg
Cable Row: 3 x 10
Deadlift: (beltless) to 6 x 150kg, 6 x 180kg, 4 x 200kg, 2 x 210kg, 2 x 220kg
OHP: 3 x 8 x 60kg
Leg Press: 3 x 8
Pulldown: 3 sets
DB Cuban Press: 3 sets
Squat: (beltless) 8 x 60kg, 8 x 100kg, 6 x 140kg, 6 x 170kg, 4 x 190kg, 2 x 200kg
Pull-up: 2 x 10
DB Seated Press: 2 x 10 x 22.5kg DBs
DB Rear Delt Raise: 2 x 12 x 18kg DBs
Bench: to 10 x 60kg, 10 x 100kg, 4 x 5 x 110kg (paused)
CG Pulldown: 3 x 10
Leg Press: 3 x 10
Seated OHP: 2 x 12
Cuban Press: 2 x 10
Squat: (beltless) 5 x 100kg, 5 x 130kg, 5 x 170kg, 5 x 180kg, 4 x 190kg
OHP: 5 x 70kg (strict), 5 x 70kg, 5 x 60kg
Seated Iso-lateral Shoulder Press: 3 x 8
Lat Pulldown: 12, 8, 8, 6 (increasing weights up to 110kg)
DB OHP: 5 x 5 x 30kg DBs
DB Floor Press: 1 set to failure with 30kg DBs
DB Lunge: 1 set to failure each leg with 30kg DBs
Single Leg Squat Jump: 2 x 8 each leg
CG Push-up: 2 x 20
DB Curl: 3 variations all to failure
10kg Plate Pinch Grip Lateral Raise: 3 sets
Bench: to 4 x 2 x 120kg (3 sec pause)
Deadlift: to 6 x 3 x 150kg (for speed)
Leg Press: 3 sets
DB Cuban Press: 5 x 8 x 25kg DBs
Pull-up: 2 sets to failure
Push-up: 2 x 50
DB Curl: 2 types to failure
SGDL: 6 x 70kg, 3 x 4 x 110kg, 4 x 140kg, 2 x 4 x 120kg (double oh)
Leg Press: 20, 12, 12 (ascending weight)
DB Low Incline Press: 2 x 15 x 30kg DBs
Cable Row: 2 x 12
Squat: (beltless) 10 x 100kg, 10 x 150kg, 2 x 5 x 170kg
Log Press: to 5 x 40kg, 5, 4, 3, x 50kg (first time trying it, estimating log weight which may be more)
Calories low, tons of walking, sore hamstrings from SGDL the other day… Nothing much, but ok considering everything.
Hey guys, here are some personal training thoughts and goals I wrote out for myself that I thought might clarify my routine and aims right now:
Shoulders:
Klokov / Z mode - never too strong!
Any incline or variation is great for physique, any straight overhead great also, especially for posture and strength / skill
Back:
Build muscle and strength, mass on rear delts ties in with focus no. 1 above
Strength in deadlift movements is a key focus
Never too strong!
Chest:
Focus on evenness and hypertrophy, plus some maintenance work for bench press
Relax, not going to lose strength if Press keeps going up!
Legs:
Train for deadlift and general size maintenance, plus focus on squat as always
Higher reps for the most part, to limit psychological stress and facilitate steady progress
Cardio:
No limit on walking, more is always fine
Rest periods kept short where practical
Can add more if necessary, but feel fine right now
Diet:
Keep cutting fat, getting to a true 9-10% bodyfat or whatever looks and feels great! Probably end at around 86-87kg, but we’ll see
Currently using alternate-day “fasting” (500-1000kcal on fast days), but with 4 “fast” days per week to fit a 7 day schedule and allow for slightly more food on other days
Overall:
Focus at the moment is elsewhere, but still plenty of time to dedicate to lifting etc. so should still progress nicely
Would like to hit some PRs before the end of the year / before I turn 20, and those are likely to be in overhead press, deadlift, or wrapped squat (possibly for reps)
Bench is currently in maintenance mode as I hate training it on a cut tbh and want that overhead strength to finally come through!
Single-Arm DB Floor Press: 10, 8, 8, 8, x 30kg (e/a)
Incline Push-Up: 2 x 20
DB Single-Arm Cuban Press: 3 x 8 x 15kg
DB Curl: 2 sets to failure
Push-up: 60 reps
Been really sick the last few days, but managed to do something today. Hopefully I’ll be ok to deadlift tomorrow.
DB Front Squat: 20 x 40kg
DB Hack Squat: 20 x 40kg
DB Lunge: 5 x 6 x 40kg
Tuck Jump: 4 x 4 for max height
Squat: (beltless) to 3 x 5 x 150kg
Bench: to 3 x 5 x 110kg
Decline Chest Press: 1 x 20
Incline Chest Press: 1 x 20
CG Pulldown: 15, 12, x full stack
Underhand Grip Machine Row: 2 x 12
Hamstring Curl: 1 x 20
Leg Extension: 1 x 20
Still pretty sick but got a light day in. Starting a proper progression for squat and bench to get back on track, and target weights (~60%) were really easy.
DB Standing OHP: 4 x 8 x 27.5kg DBs
SS with -
Tuck Jump: 4 x 4
DB Floor Press: 2 x 15 x 27.5kg DBs
Incline CG Push-up: 2 x 20
Squat: (beltless) to 6 x 140kg, 3 x 3 x 180kg
Leg Press: 3 sets to failure
Leg Extension: 3 x 20
Hamstring Curl: 3 x 15
CG Pulldown: 3 x 12
DB Standing OHP: 4 x 10 x 27.5kg DBs
CG Push-Up: 4 x 30
Front DB Raise: 3 x 12
Bench: (semi-close grip) to 6 x 100kg, 5 x 110kg, 3 x 5 x 100kg
SM Press: 4 x 6
Cable Row: 12, 8, 8 (ascending weight)
Pec Machine: 2 sets
DB Rear Delt Raise: 3 x 12
Bodyweight around 87-88kg atm, still cutting because I feel like being really lean for once.