Sunday 13.06.21 - Lower
1a.SSB Squats
90kg x4x3x2
Pathetic
1b.Dead Stop Leg Raises
x3x3x3
2a.SSB Good Morning
50kg x8x8
2b.Dumbell Side Bends
14kg x10x10 per side
2c.One Leg Calf Raise
x4x4
3.Laying Band Leg Curl
Black x10x10
4.Step Ups
x10x10 per leg
Monday 14.06.21 - Push
1.Incline Football Bar Bench
85kg x4x4
2.Incline Close Grip Bench
55kg x7x7
3.Seated Dumbell Overhead
16kg x7x7
4.Incline DB Flyes
5kg per hand x10x10 w/ 3 second negative
5.Unilateral Seated DB Lateral Raise
5kg x10x10 per side w/3 second negative
6.Straight Bar Pushdown
15kg x10x10 w/3 second negative
Wednesday 15.06.21 - Pull
1a.Pullups
3 sets of 2
2b.Face Pull
20kg x10x10 w/3 second negative
2a.Chest Supported DB Row
23kg per hand x7x7 w/3 second negative
2b.Trap Bar Shrug
45kg x10x10 w/3 second negative
3.Underhand Close-Grip Pulldown
30kg x10x10 w/3 second negative
3.Unilateral DB Preacher Curl
5kg x10x10 per hand w/3 second negative
4b.DB Prone Front Raise
10kg x10x10 w/3 second negative
Third day of lifting in a row aswell as doing cardio in the AM. Definitely burnt me out in this heat, lesson learn’t.
Meant to add that my weight is now down from 102.5kg to 91.9kg in 12 weeks. Aiming for 85kg, then I’ll bulk slowly.
Thursday 17.06.21 - Week 2, Lower
1a.SSB Squats
90kg x4x4
1b.Dead Stop Leg Raises
x3x3x3 w/3 second neghative
2a.SSB Good Morning
52.5kg x7x7
2b.Dumbell Side Bends
14kg x10x10 per side w/3 second negative
2c.One Leg Calf Raise
x4x4x4 w/3 second negative
3.Laying Band Leg Curl
Black x10x10 w/3 second negative
4.Step Ups
x10x10 per leg w/3 second negative
Friday 18.06.21 - Week 3, Push
1.Incline Football Bar Bench
90kg x3x3
2.Incline Close Grip Bench
57.5kg x6x6
3.Seated Dumbell Overhead
18kgx8
21kg x6
4.Incline DB Flyes
5kg per hand x10x12 w/5 second negative
Managed a few extra than planned on these, so will increase the weight a bit more than normal next time.
5.Unilateral Seated DB Lateral Raise
5kg x10x10 per side w/5 second negative
6.Straight Bar Pushdown
15kg x10x10 w/5 second negative
First time I’ve Done such slow negatives. It really requires you to dig that little bit deeper. Can safely say I’ve mastered that weight on the isolation stuff, so will increase next time.
Sunday 20.06.21 - Pull
1a.Pullups
x3x2x2
2b.Face Pull
20kg x10x10 w/5 second negative
2a.Chest Supported DB Row
21kg per hand x8x8
2b.Trap Bar Shrug
45kg x10x10 w/5 second negative
3.Underhand Close-Grip Pulldown
30kg x10x10 w/5 second negative
3.Unilateral DB Preacher Curl
5kg x10x10 per hand w/5 second negative
4b.Prone Plate Raise
5kg x10x10 w/5 second negative
Monday 25.06.21 - Week 3, Lower
1a.SSB Squats
95kg x3x3
1b.Dead Stop Leg Raises
x3x3x3 w/5 second neghative
2a.SSB Good Morning
55kg x6x6
2b.Dumbell Side Bends
14kg x10x10 per side w/5 second negative
2c.One Leg Calf Raise
x4x4x4 w/5 second negative
3.Laying Band Leg Curl
Black x10x10 w/5 second negative
4.Step Ups
x10x10 per leg w/5 second negative
Friday 25.06.21 - Week 4, Push
1.Incline Football Bar Bench
85kg x5x5
2.Incline Close Grip Bench
55kg x8x8
3.Seated Dumbell Overhead
18kg x8x8
4.Incline DB Flyes
7kg per hand x10x10
5.Unilateral Seated DB Lateral Raise
7kg x10x10
6.Straight Bar Pushdown
17.5kg x10x10
Monday 28.06.21 - Week 4, Lower
1a.SSB Squats
90kg x5x5
1b.Dead Stop Leg Raises
x4x4x4
2a.SSB Good Morning
55kg x8x8
2b.Dumbell Side Bends
16kg x10x10 per side
2c.One Leg Calf Raise
x5x5x5
3.Laying Band Leg Curl
Black x10x10
4.Step Ups
1.25kg per hand x10x10 per leg
Monday 12.07.21 - Week 1, Lower B
1a.SLDL
3x5 @ 80kg
1b.Laying Side Plank Crunch
3x10 @ bodyweight
2a.Split Squat
3x5 @ bodyweight
2b.Seated Calf Raise
3x10
Wednesday 15.07.21- Week 2, Upper A
1a.Low-Incline Axle Bench
3x5 @ 71kg
1b.One-Arm DB Row
3x8 @ 23kg
2a.Close-Grip Low-Incline Axle Bench
1x8 @ 51kg
1x8 @ 51.5kg
2b.Face Pull
2x10 @ 12.5kg
3a.Axle Curl
2x10 @ 13kg
3b.Kneeling DB Lateral Raise
2x10 @ 4kg per hand (same weight as last week, but much more control)
Thursday 15.07.21 - Week 2, Lower A
1a.SSB Squats
3x5 @ 72.5kg
1x9 @ 58kg
1b.Leg Raises
3x6 @ bodyweight
2a.Seated Band Leg Curls
3x10
2b.Single Leg Calf Raise
1x5 @ bodyweight
2x4 @ bodyweight
Saturday 17.07.21 - Week 2, Upper B
1a.Football Bar Overhead Press
3x5 @ 56kg
1b.Neutral Grip Pullups
6x2 @ bodyweight
2a.Palms Facing Incline Dumbell Press
3x8 @ 23kg per hand
2b.Trap Bar Shrugs
2x10 @ 52.5kg
3a.Seated Incline DB Curls
2x10 @ 4kg per hand
3b.Seated Overhead DB Tricep Extension
2x10 @ 4kg per hand…extended negative on last rep
4a.Prone Rear Delt Raise
2x10 @ 4kg per hand…extended negative on last rep
4b.Prone Plate Front Raise
2x10 @ 5kg
Think I may need to trim off a few exercises on this day.
Sunday 18.07.21 - Week 2, Lower B
1a.Rack Pull
3x5 @ 90kg
Pulling from around 6 inch off the floor is ideal for me. Going to build back up gradually to ensure that it doesn’t aggravate things round my doaphragm/hiatial hernia.
1b.Laying Side Plank Crunch (Legs elevated)
3x8 @ bodyweight
2a.Split Squat
3x7 per leg @ bodyweight
2b.Seated Calf Raise
3x10 @ 45
Today was some cardio on the recumbent bike. Worked up to 41 minutes at level 4.
Tuesday 20.07.21- Week 3, Upper A
1a.Low-Incline Axle Bench
1x5 @ 73.5kg
1x5 @ 74kg
1x5 @ 74.5kg
1b.One-Arm DB Row
3x6 @ 26kg
2a.Close-Grip Low-Incline Axle Bench
2x8 @ 53kg
2b.Face Pull
2x10 @ 13.5kg
3a.Axle Curl
2x10 @ 14.5kg
3b.Kneeling DB Lateral Raise
2x10 @ 5kg per hand (same weight as last week, but more controlled)
This is definitely my ideal program. Sessions don’t last longer than an hour and energy is consistent throughout.
I’ve currently set myself a challenge - to lose 10kg in 10 weeks. I weighed 95kg on waking yesterday morning and would like to be 85 by the end of the 10 weeks. Calories are at 1950 a day and will lower them on days I do less cardio or rest.
Wednesday 21.07.21 - Week 3, Lower A
1a.SSB Squats
3x5 @ 75kg
1x9 @ 60kg
1b.Leg Raises
1x7 @ bodyweight
2x6 @ bodyweight
2a.Seated Band Leg Curls
3x10
2b.Single Leg Calf Raise
2x5 @ bodyweight
1x4 @ bodyweight
Friday 23.07.21 - Week 3, Upper B
1a.Football Bar Overhead Press
3x5 @ 56.5kg
1b.Neutral Grip Pullups
1x3 @ bodyweight
5x2 @ bodyweight
2a.Palms Facing Incline Dumbell Press
3x6 @ 26kg per hand
2b.Trap Bar Shrugs
2x10 @ 58.5kg
3a.Seated Incline DB Curls
2x8 @ 8kg per hand
3b.Seated Overhead DB Tricep Extension
2x8 @ 8kg per hand…extended negative on last rep
Saturday 24.07.21 - Week 3, Lower B
1a.Rack Pull
3x5 @ 100kg
1b.Laying Side Plank Crunch (Legs elevated)
3x9 @ bodyweight
2a.Split Squat
3x8 per leg @ bodyweight
2b.Seated Calf Raise
3x10 @ 50
Entire session takes less than an hour with full mobility warmup, lifting and static stretching to finish. Perfect.