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CardioMASScular

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.

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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.