CardioMASScular

Wednesday 23.09.20 - Max Effort Upper

1a.Cambered Axle Chaos Bench (Axle bench with cambered attachments)
Worked up to 92.5kg x 3
74.5kg x5x5

1b.Prone Axle DB Row
22.5kg per hand x8x8x8x12

2a.Close Grip Cambered Bench
55.5kg x6x6x6

2b.Band Face Pull
Black x15x12x12

2c.Axle DB Hammer Curls
9kg per hand x13x13x13

3a.Leaning Lateral Raise
5kg x15x11x10 per arm

3b.H-Rolls
5kg per hand x10x10x10

Strength’s definitely coming on.

Friday 15.09.20 - Max Effort Lower

1a.Max Effort Trap Bar Deficit Deadlift
Worked up to 135kg x 3
107kg x5x5

1b.Leg Raise
x12x12x12

2a.SSB Squats
70kg x6x6x6

2b.Weighted Plank
2.5kg x30x30x20 seconds

3.Seated Band Leg Curls
Black x30x30x25

Saturday 26.09.20 - RE Upper

1a.RE BB Pause Bench
8 sets of 4 with 60kg
1 minute rest between

1b.Band Pullaparts
Orange x20x20x20

1c.Seated Shrugs
15kg per hand x12x12x12

2a.Seated BB Overhead Press (off pins at chin height)
50kg x6x6x4

2b.Neutral Grip Pullups
6 sets of 4

3a.Fat Grip Ez-Bar Curls
13.5kg x14x14

3b.Overhead Band Tricep Extensions
Black x16x15

Monday 28.09.20 - RE Lower

1a. SSB Pause Squats
8 sets of 4 with 62.5kg
1 minute rest between sets

1b.Laying Side Plank Crunch
BW x12x12x12

2a.SSB Good Morning
30kg x8
32.5kg x8x8

2b.Side Plank
x30x30x30 seconds per side

3.Bulgarian Split Squats
BW x12x12x11 per leg

Tuesday 29.09.20 - Max Effort Upper

1a.Max Effort Low Incline Bench
Worked up to 85kg x 3
67.5kg x5x5

1b.Unilateral Chest Supoorted DB Row
21.5kg x8x8x8x8

2a.Close Grip Incline Bench
55kg x6x6x6

2b.Band Face Pull
Black x20x20x20

2c.Reverse Grip Football Bar Curls
10kg x10x10x10

3a.Chest Supported Lateral Raise
2.5kg per hand x10x10x10

3b.Chest Supported Plate Raise
5kg x10x10x10

Thursday 02.10.20 - Max Effort Lower

1a.Max Effort Cambered Bar Squat
Worked up to 85kg x 3
65kg x5x5

1b.Ab Mat Crunch
x5x5x5

2a.Trap Bar SLDL
75kg x6
85kgx6x6

2b.Weighted Plank
10kg x20x10x10 seconds

3.Laying Band Leg Curls
Black x10x10x10

Friday 02.10.20 - Dynamic Effort Upper

1a.BB Pause Bench
9 sets of 3 with 61kg
1 minute rest between

1b.Rear Delt Raises
1.25kg per hand x15x15x15

1c.Trap Bar Shrugs
35kg x15x15x15

2a.Football Bar Military Press
30kg x8x8x12

2b.Pullups
5 sets of 2

3a.Unilateral Axle Dumbell Curls
9kg x10x10x10

3b.Band Pushdowns
Red x15x15x15

Saturday 03.10.20 - DE Lower

1a. Dynamic Effort SSB Pause Squats
9 sets of 3 with 63.5kg
1 minute rest between sets

1b.Loading Pin Side Bend
2.5kg x15x15x20

2a.Close Stance SSB Good Morning
30kg x8
32.5kg x8x8

2b.Weighted Side Plank
1.25x20x20x10 seconds per side

3.Step Ups
BW x12x12x12 per leg

Sunday 04.10.20 - Max Effort Upper

1a.Max Effort Low Incline Bench (pause on chest)
Worked up to 90kg x 3
72.5kg x5x5
Incline pressed are really uncomfortable due to my defib unit being in my upper chest, but I’ll keep rotating them in unless the discomfort becomes actual pain.

1b.Unilateral Chest Supported DB Row
24kg x8x8x8x8 per side

2a.Close Grip Incline Bench
57.5kg x6x6x6

2b.Band Face Pull
Purple x10x10x10

2c.Reverse Grip Football Bar Curls
10kg x15x15x15

3a.Chest Supported Lateral Raise
2.5kg per hand x12x12x12

3b.Chest Supported Plate Raise
5kg x12x12x11

I’m loving conjugate. It’s working great for my bench, but not so much for my squat and deadlift. They’ve always been weaknesses of mine, and I think I’d be better off just either rotating variations of squat OR deadlift for a cycle. Squats priority really, so I think that will be what I do next time - cycle through a number of squat variations with deadlift as assistance.
I’m aware my weights are pretty low and I should have built up the basics first, but I’d rather do something I enjoy, and the variation of lifts is just that.
This is my fourth day of lifting in a row, so tomorrow will be some cardio and some calves and neck later on.

Tuesday 06.10.20 - Max Effort Lower

1a.Max Effort Cambered Bar Squat
Worked up to 95kg x 3
76kg x5x5

1b.Ab Mat Crunch
x6x5x5

2a.Trap Bar SLDL
85kgx6x6X6

2b.Weighted Plank
10kg x20x20x10 seconds

3.Laying Band Leg Curls
Black x15x15x15

Wednesday 07.10.20 - Dynamic Effort Upper

1a.BB Pause Bench
9 sets of 3 with 62.5kg
1 minute rest between

1b.Rear Delt Raises
2.5kg per hand x15x15x15

1c.Trap Bar Shrugs
37.5kg x15x15x15

2a.Football Bar Military Press
32.5kg x8x8x12

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

3a.Unilateral Axle Dumbell Curls
9kg x12x10x10

3b.Band Pushdowns
Red x15x15x15

Friday 09.10.20 - DE Lower

1a. Dynamic Effort SSB Pause Squats
9 sets of 3 with 65kg
1 minute rest between sets

1b.DB Side Bend
210kg x15x15x15 per side

2a.Close Stance SSB Good Morning
35kg x8x8x8

2b.Weighted Side Plank
1.25x20x20x15 seconds per side

3.Step Ups
BW+1.25kg x10x10 per leg

Monday 12.10.20 - Max Effort Lower

1a.Max Effort Cambered Bar Squat
Worked up to 97kg x 3
79kg x5x5

1b.Ab Mat Crunch
x6x6x6ish

2a.Trap Bar SLDL
87.5kgx6x6X6

2b.Weighted Plank
10kg x20x20x20 seconds

3.Laying Band Leg Curls
Black x20x16x15

Tuesday 13.10.20 - Dynamic Effort Upper

1a.BB Pause Bench
9 sets of 3 with 65kg
1 minute rest between

1b.Rear Delt Raises
5kg per hand x10x10x10

1c.Trap Bar Shrugs
40kg x15x15x15

2a.Football Bar Military Press
35kg x8x8x12

2b.Pullups
2 sets of 3
3 sets of 2

3a.Unilateral Axle Dumbell Curls
9kg x13x12x6 per arm

3b.Band Pushdowns
Red x15x14x10

Thursday 15.10.20 - DE Lower

1a. Dynamic Effort SSB Pause Squats
9 sets of 3 with 67.5kg
1 minute rest between sets

1b.DB Side Bend
11.5kg x10x10x12 per side

2a.Close Stance SSB Good Morning
37.5kg x8x8x8

2b.Weighted Side Plank
1.25x20x20x20 seconds per side

3.Step Ups
BW+1.25kg x10x10x10 per leg

Friday 16.10.20 - Max Effort Upper

1a.Pin Press (3 inches off chest)
Worked up to 95kg x 3
76kg x5x5

1b.Unilateral Chest Supported DB Row
24.5kg x8x8x8x6 per side

2a.Close Grip Incline Bench
60kg x6x6x6

2b.Band Face Pull
Purple x13x13x13

2c.Reverse Grip Football Bar Curls
11.5kg x15x15x15

3a.Chest Supported Lateral Raise
2.5kg per hand x15x15x12

3b.Chest Supported Plate Raise
5kg x15x14x14

Saturday 17.10.20 - Max Effort Lower

1a.Max Effort Deadlift
Worked up to 150kg x 3
120kg x5x5

1b.Ab Mat Crunch
x6x6x7

2a.Reverse Safety Bar Squat
30kg x6
40kg x6x6

2b.Weighted Plank
10kg x25x20x20 seconds

3.Laying Band Leg Curls
Black x16x16x7…ankle strap snapped…

Monday 19.10.20 - Dynamic Effort Upper

1a.BB Pause Bench
10 sets of 2 with 66.5kg
1 minute rest between

1b.Rear Delt Raises
5kg per hand x12x12x10

1c.Trap Bar Shrugs
41kg x15x15x15

2a.Football Bar Military Press
37.5kg x8x8x11

2b.Pullups
3 sets of 3
2 sets of 2

3a.Unilateral Axle Dumbell Curls
9kg x13x13 per arm

3b.Band Pushdowns
Red x15x15

Tuesday 20.10.20 - Dynamic Effort Lower

1a. Dynamic Effort SSB Pause Squats
10 sets of 2 with 69kg
1 minute rest between sets

1b.DB Side Bend
11.5kg x15x15x15
per side

2a.Close Stance SSB Good Morning
40kg x8x8x8

2b.Weighted Side Plank
1.25x20x20x25 seconds per side

3.Step Ups
BW+1.25kg x11x10x10 per leg

Wednesday 21.10.20 - Max Effort Upper

1a.Pin Press (1 inch off chest)
Worked up to 96kg x 3
77kg x5x5

1b.Unilateral Chest Supported DB Row
24.5kg x8x8x10 per side

2a.Close Grip Incline Bench
61.5kg x6x6x6

2b.Band Face Pull
Purple x15x14x14

2c.Reverse Grip Football Bar Curls
12.5kg x15x18

3a.Chest Supported Lateral Raise
2.5kg per hand x15x16

3b.Chest Supported Plate Raise
5kg x15x15