T Nation

CardioMASScular


#45

Tuesday 01.05.18 - Week 4, Day 3, Upper Overhead Focus

1a.Hang Clean & Press
50kgx4
50kgx3

1b.Pullups
Bodyweightx1
Bodyweightx1
Bodyweightx1
Bodyweightx1
Bodyweightx1
Bodyweightx1

2a.Incline DB Bench
22’sx8
22’sx8
22’sx8

2B.DB Shrugs
20’sx8
20’sx8

3a.One Arm DB Preacher Curl
10kgx10 per arm
10kgx10 per arm

3b.One Arm DB Triceps Extension
10kgx10 per arm
10kgx10 per arm

Conditioning - Kettlebell Hang Clean & Press (alternating arms)
6kg for 30 seconds (6 reps per arm)
30 seconds rest
6kg for 30 seconds (6 reps per arm)
30 seconds rest
6kg for 30 seconds (6 reps per arm)

Summary - Starting to struggle cleaning the weight on the hang clean & press, yet my shoulders are more than capable of pressing more. Might do a few reps of cleans first, then start my presses on the last rep. Meant to implement H-Rolls in with incline press and shrugs.


#46

Wednesday 02.05.18 - Cardio

Recumbent Bike

10 minutes warm up to level 6
27 minutes at level 6
10 minute cooldown

Finished with around 30 minutes of full body stretches.


#47

Thursday 03.05.18 - Week 4, Day 4, Lower Deadlift Focus

1a.Deadlift
110kgx5
110kgx5

1b.DB Side Bends
20kgx8 per side
20kgx8 per side

2a.Front Squats
40kgx8
40kgx7
40kgx7

2b.Bodyweight Calf Raises
x20
x20

3a.Laying Leg Curl
26.3kgx10
26.3kgx10

3b.Side Planks
x25 seconds per side
x20 seconds per side

Conditioning - Kettlebell Swings
(30 second rounds, 30 seconds rest)
12kg x 18 in 30 seconds
30 seconds rest
12kg x 11 in 30 seconds
30 seconds rest
12kg x 7 in 30 seconds

Summary - Getting to a point where weights are much more challenging now, so I expect progress to slow down. Tried some thoracic relief on the foam roller earlier for the first time ; so painful but so satisfying! Showed me how little flexibility I have in my lower back, so I’m going to invest in one and work on it.


#48

Friday 04.05.18 - Cardio

Recumbent Bike
10 minutes warm up to level 6
28 minutes at level 6
10 minute cooldown

Finished with stretching the entire of my lower body.


#49

Saturday 05.05.18 - Week 5, Day 1, Upper Bench Focus

1a.Flat BB Bench (pause on chest)
75kgx5
75kgx5
75kgx5

1b.Prone DB Row
22’sx6
22’sx6
22’sx6

1c.H-Rolls
4’sx8
4’sx8

2a.Close Grip BB Bench (suicide grip, pause on chest)
60kgx6
60kgx6

2b.Seated DB Hammer Curls
10’sx10
10’sx8

3.Face Pull
14.7x10
14.7x10

Rope was in use for conditioing, so…

Coditioning - Minute Press-ups
(as many reps as possible on the minute)
1’st minute x 12
2’nd minute x 4
3’rd minute x 1

Summary - Forgot to do my dumbell raises! Off to a food festival this afternoon, for a refeed of epic propotions. Scoffed four bananas and a shake post-workout to start off, and got a subway sandwich to eat shortly after…glorious carbs.


#50

Tuesday 08.05.18 - Week 5, Day 2, Lower Squat Focus

Conditioning - Box Jumps
23.6" box, holding 8kg dumbell - 5x2

1a.Squats
75x5
75x5
75x5

1b.One Leg Calf Raise
Bodyweightx4
Bodyweightx3

2.Deficit Deadlift
80kgx6
80kgx6

3.Hanging Straight Leg Raises
+2kgx8
+2kgx6

3a.One Leg Extension
22.6kgx10
22.6kgx10

Summary - Fell backwards off the box twice on box jumps…felt a right twat! Forgot planks too, so will do them tomorrow before cardio.


#51

Wednesday 09.05.18 - Week 5, Day 3, Upper Overhead Focus

1a.Hang Clean & Press
(Clean on first rep only)
50kgx5
50kgx5
50kgx5

1b.Pullups
Bodyweightx2
Bodyweightx2
Bodyweightx2

2a.Incline DB Bench
22’sx8
24’sx8
24’sx8

2b.DB Shrugs
20’sx9
20’sx8

3a.One Arm DB Preacher Curl
12kgx8
10kgx10

3b.One Arm DB Triceps Extension
12kgx8
10kgx10

Summary - Didn’t feel great today, due to being started on some new ACE inhibitors by my cardiologist. Still did what I wanted to, but missed the conditioning off the end.


#52

Thursday 10.05.18 - Cardio

Recumbent Bike
10 minutes warm up to level 6
29 minutes at level 6
10 minute cooldown

Finished with around 30 minutes of full body stretches, and some thoracic work with the foam roller.


#53

Friday 11.05.18 - Week 5, Day 4, Lower Deadlift Focus

1a.Deadlift
120kgx4
120kgx2
Back looked sketchy on these. Been trying to correct my posture with foam roller but nothing seems to help.

1b.DB Side Bends
20kgx10 per side
20kgx10 per side

2a.Front Squats
40kgx8
40kgx8
40kgx6

2b.Bodyweight Calf Raises
x22
x22

3a.Laying Leg Curl
27kgx10
27kgx10

3b.Side Planks
x25 seconds per side
x25 seconds per side

Conditioning - Kettlebell Swings
(30 second rounds, 30 seconds rest)
12kg x 18
30 seconds rest
12kg x 9
30 seconds rest
12kg x 5
30 seconds rest
12kg x 4


#54

Deadlift posture problems are called start light work on form. You’re not doing your spine any favors with a heavier weight and wrong form. Quality not quantity…oh, how’s your heart?


#55

Already have. My backs always been the same, whether I’m pulling a warmup with 60kg, to when I was pulling 200+. My upper backs naturally very rounded (spent too much of my childhood and teens, hunched over on the end of my bed playing computer games!), so I’m gonna try and correct things as much as possible with mobility work, stretching and the roller. Postures definitely generally improved with the thoracic work, so just gonna keep at it.

Cardiologist said last that my left ventricle hasn’t improved since the surgery, but it hasn’t got worse either, so not particularly great news, but could have been worse. I definitely feel like my bodies working better as a unit from all the exercise, so just need to keep it up really and keep myself as fit as possible. Thanks for asking!


#56

I totally understand I had to slowly ease back into exercise. Luckily at my last appt ultrasound, X-ray and full ekg turned out good. My bpm hasn’t changed. My qtc is higher since coming off of meds. I am cleared for pretty much anything I want. It’s amazing! Not talking about pcemaker/deft combo for the last three appointments has been very encouraging and unbelievable :hugs:


#57

Saturday 12.05.18 - Week 6, Day 1, Upper Bench Focus

1a.Flat BB Bench (pause on chest)
80kgx4
80kgx4
80kgx3

1b.Prone DB Row
22’sx7
22’sx7
22’sx6

1c.H-Rolls
4’sx10
4’sx8

2a.Close Grip BB Bench
60kgx8
60kgx6

2b.Seated DB Hammer Curls
10’sx10
10’sx8

3.Face Pull
17x8
17x8

4.DB Front to Side Raises
4’sx10 each way
4’sx8 each way


#58

Tuesday 15.05.18 - Week 6, Day 2, Lower Squat Focus

Conditioning - Box Jumps
23.6" box, holding 12kg dumbell - 4x1

1a.Squats
80kgx4
72.5kgx5
65kgx6

1b.One Leg Calf Raise
Bodyweightx4
Bodyweightx3

2.Deficit Deadlift
80kgx8
80kgx6
Had to cut the last set short, due to the sudden urge to need a poo!

3.Hanging Straight Leg Raises
+2kgx8
+2kgx6

3a.One Leg Extension
25kgx8 per leg
25kgx8 per leg


#59

Wednesday 16.05.18 - Week 6, Day 3, Upper Overhead Focus

1a.Hang Clean & Press
(Clean on first rep only on work sets)
55kgx5
50kgx6

1b.Pullups
Bodyweightx3
Bodyweightx3
Bodyweightx2

2a.Incline DB Bench
22’sx8
24’sx8
24’sx8

2b.DB Shrugs
20’sx10
20’sx9

3a.One Arm DB Preacher Curl
12kgx9
10kgx10

3b.One Arm DB Triceps Extension
12kgx8
10kgx9

Conditioning - Minute Kettlebell Hang Clean & Press
(As many reps as possible on the minute, every minute)
10kg kettlebells
First minute 8 reps
Second minute 5 reps
Third minute 4 reps
Fourth minute 3 reps


#60

Forgot to log yesterdays morning session, so…

Wednesday 17.05.18 - Cardio

Recumbent Bike
10 minutes warm up to level 6
30 minutes at level 6
10 minute cooldown

Finished with around 20 minutes of stretching.


#61

Thursday 17.05.18 - Cardio

Recumbent Bike
12 minutes warm up to level 7
10 minutes at level 7 (highest I’ve ever gone, not fun)
12 minute cooldown

Finished with around 10 minutes of stretching.


#62

Friday 18.05.18 - Week 6, Day 4, Lower Deadlift Focus

1a.Deadlift
120kgx5
107.5kgx6

1b.DB Side Bends
20kgx10 per side
20kgx10 per side

2a.Front Squats
40kgx8
40kgx8
60kgx4

2b.Bodyweight Calf Raises
x22
x20

3a.Laying Leg Curl
28.1kgx10
28.1kgx10

3b.Side Planks
x25 seconds per side
x25 seconds per side

Conditioning - Minute Kettlebell Swings
(As many reps as possible on the minute, every minute)
12kg kettlebell
First minute 20 reps
Second minute 8 reps
Third minute 5 reps
Fourth minute 3 reps


#63

Saturday 19.05.18 - Week 7, Day 1, Upper Bench Focus

1a.Flat BB Bench
80kgx6
72.5kgx7
65kgx8

1b.Prone DB Row
22’sx8
22’sx8
22’sx8

1c.DB H-Rolls
4’sx10
4’sx10

2a.Close Grip BB Bench
50kgx8
50kgx8

2b.Seated DB Hammer Curls
10’sx8
10’sx8

2c.Rotator Cuff Raises
2.5’sx10
2.5’sx10

3.Face Pull
17kgx10
17kgx10

4.DB Front to Side Raises
4’sx10 each way
4’sx9 each way

Conditioning - Battle Ropes
7 sets of 10 seconds all out, 20 seconds rest


#64

Tuesday 15.05.18 - Week 7, Day 2, Lower Squat Focus

Conditioning - Box Jumps
23.6" box, holding 6kg dumbell - 6x3

1a.Squats
80kgx7
72.5kgx8

1b.One Leg Calf Raise
Bodyweightx4
Bodyweightx4

2.Deficit Deadlift
80kgx8
80kgx8

3.Hanging Straight Leg Raises
+2kgx8
+2kgx8

3a.One Leg Extension
25kgx8 per leg
25kgx8 per leg

Planks
x30 seconds
x30 seconds

Summary - Really happy with today. Last few sessions have been a struggle, so +3 reps on squats from last week was a real treat! The air conditioning was off in the gym though, which made things a tad sweaty.