T Nation

CardioMASScular

Tuesday 27.04.21 - Week 6, Upper A

1a.Football Bar Low-Incline Bench Press
88.5kg x3x3x3x3x3

1b.Cable Row
50kg x7x7x7

1c.One Arm Face Pull
12.5kg x9x9 per side

2a.Dead Stop Close-Grip Football Bar Bench
60kg x7x7

2b.Open Trap Bar Hammer Curl
36kg x9x8

3a.Unilateral Laying DB Raise
3.25kg x9x9 per side

3b.Prone Dumbell Roll
9kg x9x9

Wednesday 28.04.21 - Week 6, Lower A

1a.Safety Bar Squat
98.5kg x3x3x3x3x3

1b.Ab Roller
x9x9x9

2a.Close Stance Good Morning
50kg x7x7x7

2b.Single Leg Calf Raise
x6x5x5

3.Step-ups
+1.25kg x9x9 per leg

Saturday 01.06.21 - Week 6, Upper B

1a.Football Bar Overhead Press
62.5kg x3x3x3x3x3

1b.Underhand Pullup
+2.5kg x3x3x3x2x2

2a.Incline Football Bar Bench
60kg x7x7x7

2b.Prone Rear Delt Raise
9kg per hand x8x9

2c.Wide-Grip Trap Bar Shrug
65kg x9x9

3a.Rope Pushdown
15kg x9x9

3b.Unilateral High Cable Curl
3.5kg x10x14 per side

I had a gastroscopy and colonoscopy yesterday to try and figure out what my digestive issues are. Discovered I have bile reflux, esophegitus and a hitial hernia. They took some biopsies to see if there’s and bacteruial issues, as that could be the cause of the bile reflux. I’m hoping so, otherwise it’s a permanent issue which I don’t want to have to deal with on top of my cardiac issues. When I speak to the specialist I’m also going to discuss the surgical option for that exact reason. I’d rather spend a month or so recovering from surgery, then be sorted, than have to manage another health issue for the rest of my life.

Monday 03.05.21 - Week 6, Lower B

1a.High-Handle Trap Bar Deadlift
160kg x3x3x3x3x3

1b.Laying Side Crunch with feet elevated
x9x9 per side

2a.Bulgarian Split Squat
+12.5kg per hand x7x7x7

2b.Laying Band Leg Curls
Purple Band x9x9

3.Seated Calf Raise
70kgx9x9x9

Wednesday 05.04.21 - Week 7, Upper A

1a.Football Bar Low-Incline Bench Press
89kg x3x3x3x3x3

1b.Cable Row
50kg x8x8x8

1c.One Arm Face Pull
12.5kg x10x10 per side

2a.Dead Stop Close-Grip Football Bar Bench
60kg x8x8

2b.Open Trap Bar Hammer Curl
36kg x9x8 + 1 rest pause rep

3a.Unilateral Laying DB Raise
3.25kg x10x10 per side

3b.Prone Dumbell Roll
9kg x10x10

Friday 07.04.21 - Week 7, Lower A

1a.Safety Bar Squat
100kg x3x3x3x3x3

1b.Back Supported Leg Raises
x2x2x3
Switched out ab rollouts for these, as the motion on the rollouts was triggering reflux and aggravating my espohagus.

2a.Close Stance Good Morning
50kg x8x8x8

2b.Single Leg Calf Raise
x6x5x5

3.Step-ups
+1.25kg x10x10 per leg

Saturday 08.06.21 - Week 7, Upper B

1a.Football Bar Overhead Press
53.5kg x3x3x3x3x5
Was well chuffed with getting 5 on the last set, then I realised I only had 53.5kg when I was meant to be at 63.5, so did a final set of 3 with 63.5kg to make it up

1b.Underhand Pullup
+2.5kg x3x3x3x3x2

2a.Incline Football Bar Bench
60kg x8x8x8

2b.Prone Rear Delt Raise
9kg per hand x9x9

2c.Wide-Grip Trap Bar Shrug
66kg x10x10

3a.Rope Pushdown
15kg x10x10

3b.Unilateral High Cable Curl
5kg x10x10

Monday 10.05.21 - Week 7, Lower B

1a.Rack Pull (from just below knee)
160kg x3x3x3x3x3
Tried these to see if my hamstring felt any better pulling from higher, but had the usual pain after.

1b.Laying Side Crunch with feet elevated
x10x10 per side

2a.Bulgarian Split Squat
+12.5kg x8x8x8

2b.Laying Band Leg Curls
Purple Band x10x10

3.Seated Calf Raise
70kgx10x10x10

Wednesday 12.04.21 - Week 8, Upper A

1a.Football Bar Low-Incline Bench Press
90kg 6 sets of 2

1b.Chest Supported One-Arm Dumbell Row
23kg x6x6x6 per side

1c.Face Pull
20kg x8x8

2a.Dead Stop Close-Grip Football Bar Bench
70kg x6x6

2b.DB Hammer Curl
14kg x8
12kg x8

3a.Seated DB Raise
4kg x8x8 per side

3b.Prone Dumbell Y-Raise Roll
4kg x8x8

Got some powerblock pro yesterday with the 32kg expansion, so implemented some new lifts. Pricey, but amazingly engineered and great quality.

Friday 17.05.21 - Week 8, Lower A

1a.Safety Bar Squat
102.5kg x2x2x2x2x2x2

1b.Back Supported Leg Raises
x3x3x3

2a.Good Morning
55kg x6x6x6

2b.Single Leg Calf Raise
6 sets of 3 between other lifts

3.Bulgarian Split Squats
x5x5

Monday 17.05.21 - Week 8, Upper B

1a.Football Bar Overhead Press
65kg x2x2x2x2x2x2

1b.Neutral Grip Pullup
x3x3x3x3x3

2a.Palms Facing Incline DB Bench
18kg per hand x8x8x8

2b.Band Pullapart
Red Band x10x10

2c.DB Shrugs
23kg per hand x8x8

3a.Unilateral Pushdown
2.5kg x8x8 per arm

3b.Cable Curl
5kg x10x10

Wednesday 19.05.21 - Week 8, Lower B

1a.SLDL
110kg x2x2x2
Really aggravated my hiatial hernia and reflux, so had to cut it short.

1b.Laying Side Crunch with feet elevated
x10x10 per side

2a.Step-Ups
+2.5kg x8x8x8

2b.Seated Band Leg Curls
Black Band x8x8

3.Seated Calf Raise
72.5kgx8x8x8

Wednesday 21.05.21 - Week 9, Upper A

1a.Football Bar Low-Incline Bench Press
91kg 6 sets of 2

1b.Chest Supported One-Arm Dumbell Row
23kg x7x7x7 per side

1c.Face Pull
20kg x9x9

2a.Dead Stop Close-Grip Football Bar Bench
70kg x7x3+3

2b.DB Hammer Curl
12kg x9x9

3a.Seated DB Raise
4kg x9x9

3b.Prone Dumbell Y-Raise
4kg x9x9

I found out that after having my gastroscopy, I wasn’t referred on to a GI specialist, so I’ve had to arrange a further referral off my GP, which will take months.
My digestive issues are really affecting my quality of life, so I’ve decided to do something about it and try the elemental diet, seeing as I have all the symtoms of SIBO.
For 3 weeks I’m going to consume all my calories from shakes consisting of easily digestable, non-fermenting foods.
The shakes will consist of -
30g hydrolyzed beef isolate
10g EAA
50g Dextrose
5g Coconut Oil
5g Cold Pressed Olive Oil
5g Flax Oil
1/2g Mulitivitamin & Mineral Powder
1/2 tsp Salt

I’ve chosen beef isolate as whey never really sits right with me and with it being hydrolyzed it should be digested easily and quickly. The EAA are to fortify it with any missing amino acids.

I’ll consume them four times a day, and hopefully starve whatever’s causing me the problems. I tried one of the shakes today pre-workout and it wasn’t that bad, also caused minimal reflux and actually kept me satisfied 'til one hour PWO.

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SSunday 23.05.21 - Week 9, Lower A

1a.Safety Bar Squat
103.5kg 6 sets of 2

1b.Back Supported Leg Raises
x3x3x3x3

2a.Good Morning
55kg x7x7x7

2b.Single Leg Calf Raise
7 sets of 3 between other lifts

3.Bulgarian Split Squats
x6x6

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Sunday 26.05.21 - Week 9, Lower B

Step-Ups
1.25kg per hand x8x8x8 per leg

Seated Band Leg Curls
Purple Band x9x9x9

Seated Calf Raises
70kg x10x10x11

I’ve ditched deads as they were aggravating my hiatial hernia too much. Going to do my squats and good mornings one day, then unilateral and hamstring work thiss second day. Had to quit the elemental diet 3 days in, as it tanked my already low BP way too much.

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Friday 28.05.21 - Week 10, Upper A

1a.Football Bar Low-Incline Bench Press
91.5kg 6 sets of 2

1b.Chest Supported One-Arm Dumbell Row
23kg x8x8x8 per side

1c.Face Pull
20kg x10x10

2a.Dead Stop Close-Grip Football Bar Bench
70kg x7x6

2b.DB Hammer Curl
12kg x10x10

3a.Seated DB Lateral Raise
4kg x10x10

3b.Prone Dumbell Y-Raise
4kg x10x10

Sunday 29.05.21 - Week 9, Lower A

1a.Safety Bar Squat
104kg 6 sets of 2

1b.Back Supported Leg Raises
x3x3x3x3x3

2a.Good Morning
55kg x8x8x8

2b.Single Leg Calf Raise
8 sets of 3 between other lifts

Tuesday 01.06.21 - Week 8, Upper B

1a.Football Bar Overhead Press
66kg x2x2x2x2x2x2
The second rep was a grind from the first set, don’t even know how I managed all 6.

1b.Neutral Grip Pullup
x4x4x4x4

2a.Palms Facing Incline DB Bench
18kg per hand x10x10x10

2b.Band Pullapart
Black Band x10x10

2c.DB Shrugs
23kg per hand x10x10

3a.Unilateral Pushdown
2.5kg x10x10 per arm

3b.Cable Curl
7.5kg x10x10

Thursday 10.06.21 - Push

I’ve had the past week off, as my GI issues have started causing me sleep issues and some irregular heart rythms. I’ve been prescribed mirtazapine to help with the sleep and anxiety caused by it, so decided to go back at it today with a steady one.

1.Incline Football Bar Bench
80kg x5x5x5

2.Incline Close Grip Bench
50kg x8x8

3.Seated Dumbell Overhead
14kg x8x8
Wow, weak! I think this shows that my triceps take over a lot on military press and that I need to work on my actual delts.

4.Incline DB Flyes
5kg per hand x10x10

5.Unilateral Seated DB Lateral Raise
5kg x10x10 per side

6.Straight Bar Pushdown
15kg x10x10

My plan from now is to focus more on quality of reps and increasing TUT before weight. I need to think more about stimulus that puts less strain on my body, as I’ve noticed that there’s more reflux and general stomach distress after training heavy. The first lift will to be a 5rm, then everything else for reps. I’ll rotate the first lift every three weeks, and will switch out isolation work every six weeks.

Friday 11.06.21 - Pull

1a.Pullups
5 sets of 1

1b.Trap Bar Shrug
45kg x10x10

2a.Chest Supported DB Row
18kg per hand x8x8

2b.Ez-Bar Curl
20kg x10x8

3.Underhand Pulldown
20kg x10x10

4a.Face Pull
20kg x10
15kg x15

4b.DB Prone Raise
10kg x10x10