T Nation

CardioMASScular

Had some bloods repeated last week, as my last lot showed high fasting blood sugar. Results came back as just below the top limit, so GP said no further action. I have all the symtoms of high blood sugar, like crashing after meals and broken sleep, so decided to try taking ceylon cinnamon to help. Three days of 1g with each meal and energy levels are much steadier throughout the day, and I’ve been getting a solid 8 hours, as well as falling asleep much more quickly, which is amazing for me. I’m usually lucky if I get 6 solid hours. Testosterone was checked too, which came back at 18, as opposed to 32 last time. Not sure what’s caused the drop, but definitely something to keep an eye on.

Friday 28.08.20 - Max Effort Lower

1a.Max Effort SSB Squat (off pins below parallel)
Worked up to 83.5kg x 3
71kg x3x3
Poverty squat.

1b.Leg Raise
x11x10x10

2a.Rickshaw SLDL
57.5kg x8x8x8

2b.Weighted Plank
2.75kg x20x20x15seconds

3.Seated Band Leg Curls
Black x20x20x20

Monday 24.08.20 - RE Upper

1a.RE Axle Pause Bench
7 sets of 5 with 50.5kg
1 minute rest between

1b.Band Pull-apart
Orange x13x13x13

1c.Axle DB Shrugs
9kg per hand x25x25x22

2a.Seated Axle Overhead Press (off pins at chin height)
42.5kg x8x8x8

2b.Neutral Grip Pullups
7 sets of 3 + 1 rest paused with bodyweight

3a.Fat Grip Ez-Bar Curls
13.5kg x12x12x12

3b.Overhead Band Tricep Extensions
Black x15x15x15

Tuesday 31.08.20 - RE Lower

1a. SSB Squats
7 sets of 5 with 52.5kg
1 minute rest between sets

1b.Laying Side Plank Crunch
BW x8x8x7

1c.Side Plank
x12x12x12 seconds per side

2a.SSB Good Morning
27kg x8x8x8

2b.Bulgarian Split Squats
BW x8x8x8 per leg

Feeling rough from a drunken camping trip on Saturday. Nearly bailed on training today, but glad I got some blood flowing.

Tuesday 01.08.20 - Max Effort Upper

1a.Close Grip Axle Bench (pause on chest)
Worked up to 80kg x 5
64kg x5x5

1b.Prone Axle DB Row
20kg per hand x10x10x10x10

2a.Wide Grip Axle Bench
57.5kg x8x8x8

2b.Band Face Pull
Red x25x20x15

2c.Axle DB Hammer Curls
9kg per handx12x11x11

3a.Leaning Lateral Raise
2.5kg x15x13x13 per arm

3b.H-Rolls
2.5kg per hand x12x12x13

Woke up very bloated today from pigging out the past few days. The extra water/carbs I had stored defitinitely helped my performance. Did some neck work in the PM.

Thursday 03.09.20 - Max Effort Lower

1a.Max Effort SSB Squat (off pins below parallel)
Worked up to 88.5kg x 3
71kg x3x3

1b.Leg Raise
x11x10x10

2a.Rickshaw SLDL
62.5kg x8x8x8

2b.Weighted Plank
2.75kg x22x22x22seconds

3.Seated Band Leg Curls
Black x20x20x20

Friday 04.08.20 - RE Upper

1a.RE Axle Pause Bench
7 sets of 6 with 52.5kg
1 minute rest between

1b.Band Pullaparts
Orange x14x14x14

1c.Axle DB Shrugs
9kg per hand x25x25x24

2a.Seated Axle Overhead Press (off pins at chin height)
Worked up to 50kg x 5

2b.Neutral Grip Pullups
8 sets of 3

3a.Fat Grip Ez-Bar Curls
13.5kg x13x12x12

3b.Overhead Band Tricep Extensions
Black x16x16x16

Sunday 06.09.20 - RE Lower

1a. SSB Squats
7 sets of 5 with 53.5kg
1 minute rest between sets

1b.Laying Side Plank Crunch
BW x10x10x9

1c.Side Plank
x20x15x15 seconds per side

2a.SSB Good Morning
28.5kg x8x8x8

2b.Bulgarian Split Squats
BW x10x8x8 per leg

Monday 07.09.20 - Max Effort Upper

1a.Close Grip Axle Bench (pause on chest)
Worked up to 82.5kg x 5
65kg x5x5

1b.Prone Axle DB Row
16.5kg per hand x10x10x10x10

2a.Wide Grip Axle Bench
60kg x8x8x8

2b.Band Face Pull
Red x20x20x20

2c.Axle DB Hammer Curls
9kg per handx13x12x11

3a.Leaning Lateral Raise
2.5kg x15x14x13 per arm

3b.H-Rolls
2.5kg per hand x14x14x13

Tuesday 08.09.20 - Max Effort Lower

1a.Max Effort SSB Squat (off pins below parallel)
Worked up to 93.5kg x 3
75kg x3x3
Paused triple with what was my max around a month ago.

1b.Leg Raise
x12x11x10

2a.Rickshaw SLDL
67.5kg x8x8x8

2b.Weighted Plank
2.75kg x20x20x20seconds

3.Seated Band Leg Curls
Black x20x20x20

Thursday 10.08.20 - RE Upper

1a.RE Axle Pause Bench
7 sets of 5 with 55kg
1 minute rest between

1b.Band Pullaparts
Orange x15x14x14

1c.Axle DB Shrugs
9kg per hand x30x30x28

2a.Seated Axle Overhead Press (off pins at chin height)
52.kg x6x5x4

2b.Neutral Grip Pullups
4 sets of 4
3 sets of 3

3a.Fat Grip Ez-Bar Curls
13.5kg x13x13x12

3b.Overhead Band Tricep Extensions
Black x20x18x18

Friday 11.09.20 - RE Lower

1a. SSB Squats
7 sets of 5 with 56kg
1 minute rest between sets

1b.Laying Side Plank Crunch
BW x10x10x10

2a.SSB Good Morning
31kg x8x8x8

2b.Side Plank
x20x20x20 seconds per side

3.Bulgarian Split Squats
BW x10x10x10 per leg

Saturday 12.09.20 - Cardio

AM Cardio
4 rounds of 4 minutes 40 seconds jogging, with 1 minute walking between

The plan with the cardio is to work up to four rounds of 5 minute jogs, then keep work intervals the same, but reduce the time of the walking interval, until I can hopefully jog for 20 minutes straight.

Did some calves in the afternoon.

Monday 14.09.20 - Max Effort Lower

1a.Max Effort Deficit Deadlift
Worked up to 112.5kg x 3
83.5kg x5x5
Not done deficit pulls for an age, so went steady for my first week.

1b.Leg Raise
x12x12x10.5

2a.SSB Squat
56kg x6
63.5kg x6x6

2b.Weighted Plank
2.75kg x25x25x25seconds

3.Seated Band Leg Curls
Black x20x20x20

Tuesday 15.09.20 - RE Upper

1a.RE Axle Pause Bench
8 sets of 4 with 56kg
1 minute rest between

1b.Band Pullaparts
Orange x15x15x15

1c.Axle DB Shrugs
9kg per hand x30x30x29

2a.Seated Axle Overhead Press (off pins at chin height)
52.kg x6x6x4

2b.Neutral Grip Pullups
4 sets of 4
2 sets of 3
1 set of 2

3a.Fat Grip Ez-Bar Curls
13.5kg x13x13x13

3b.Overhead Band Tricep Extensions
Black x15x15x15

Friday 17.09.20 - RE Lower

1a. SSB Pause Squats
8 sets of 4 with 58kg
1 minute rest between sets

1b.Laying Side Plank Crunch
BW x10x10x10+1 rest pause rep

2a.SSB Good Morning
33.5kg x8x8x8

2b.Side Plank
x20x20x22 seconds per side

3.Bulgarian Split Squats
BW x10x10x11 per leg

Friday 19.09.20 - Max Effort Upper

1a.Cambered Axle Chaos Bench (Axle bench with cambered attachments)
Worked up to 87.5kg x 3
65kg x5x5
Love this movement. The cambered attachments rock back and forth if you don’t take it steady, so it forces you to stabilise and focus on technique.

1b.Prone Axle DB Row
22.5kg per hand x8x8x8x10

2a.Close Grip Cambered Bench
52.5kg x6x6x6

2b.Band Face Pull
Black x10x10x10

2c.Axle DB Hammer Curls
9kg per handx14x11x8x5

3a.Leaning Lateral Raise
5kg x10x10x10 per arm

3b.H-Rolls
2.5kg per hand x15x15x15

Saturday 19.09.20 - Max Effort Lower

1a.Max Effort Axle Deficit Deadlift
Worked up to 127.5kg x 3
95kg x5x5

1b.Leg Raise
x12x12x12ish

2a.BB Squats
53.5x6
63.5x6
73.5x4

2b.Weighted Plank
2.5kg x30x30x25seconds

3.Seated Band Leg Curls
Black x25x23x20

Sunday 20.09.20 - RE Upper

1a.RE Axle Pause Bench
8 sets of 4 with 57.5kg
1 minute rest between

1b.Band Pullaparts
Orange x15x15x20

1c.Axle DB Shrugs
9kg per hand x30x30x30

2a.Seated Axle Overhead Press (off pins at chin height)
52.kg x6x6x5

2b.Neutral Grip Pullups
7 sets of 4
1 sets of 3
1 set of 1

3a.Fat Grip Ez-Bar Curls
13.5kg x14x13x13

3b.Overhead Band Tricep Extensions
Black x16x15x14

Tuesday 22.09.20 - RE Lower

1a. SSB Pause Squats
8 sets of 4 with 60kg
1 minute rest between sets

1b.Laying Side Plank Crunch
BW x12x12x11 rest pause rep

2a.SSB Good Morning
30kg x8x8x8

2b.Side Plank
x25x22x22 seconds per side

3.Bulgarian Split Squats
BW x12x11x10 per leg