CardioMASScular

Monday 26.07.21- Week 4, Upper A

1a.Low-Incline Axle Bench
1x5 @ 74.5kg
1x5 @ 75kg
1x5 @ 75.5kg

1b.One-Arm DB Row
3x7 @ 26kg

2a.Close-Grip Low-Incline Axle Bench
2x8 @ 53.5kg

2b.Face Pull
2x10 @ 14kg

3a.Axle Curl
2x10 @ 15kg

3b.Kneeling DB Lateral Raise
2x8 @ 8kg per hand

Tuesday 27.07.21 - Week 4, Lower A

1a.SSB Squats
3x5 @ 76.5kg
1x9 @ 62kg

1b.Laying Leg Raises
3x7 @ bodyweight

2a.Seated Band Leg Curls
3x10

2b.Single Leg Calf Raise
2x6 @ bodyweight
1x5 @ bodyweight

Down to 91.7kg this morning, from 95kg this time last week.

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Thursday 29.07.21 - Week 4, Upper B

1a.Football Bar Overhead Press
1x5 @ 57kg
2x5 @ 57.5kg…these two sets were a real grind. Gonna stick with this weight next week and do them more controlled.

1b.Neutral Grip Pullups
2x3 @ bodyweight
4x2 @ bodyweight

2a.Palms Facing Incline Dumbell Press
3x7 @ 26kg per hand

2b.Trap Bar Shrugs
2x10 @ 59kg

3a.Seated Incline DB Curls
2x9 @ 8kg per hand

3b.Seated Overhead DB Tricep Extension
2x9 @ 8kg per hand…extended negative on last rep

4.Band Pullaparts
2x10

Friday 30.07.21 - Week 4, Lower B

1a.Rack Pull
3x5 @ 110kg

1b.Laying Side Plank Crunch (Legs elevated)
3x10 @ bodyweight

2a.Split Squat
1x9, then 2x8 per leg @ bodyweight

2b.Seated Calf Raise
3x10 @ 52.5

Sunday 01.08.21- Week 5, Upper A

1a.Low-Incline Axle Bench
1x5 @ 76kg
1x5 @ 76.5kg
1x5 @ 77kg

1b.One-Arm DB Row
3x8 @ 26kg

2a.Close-Grip Low-Incline Axle Bench
2x8 @ 54g

2b.Face Pull
2x10 @ 14.5kg

3a.Axle Curl
2x10 @ 15.5kg

3b.Kneeling DB Lateral Raise
2x8 @ 8kg per hand (more controlled than last week

Monday 02.08.21 - Week 5, Lower A

1a.SSB Squats
3x5 @ 77.5kg
1x9 @ 62kg

1b.Laying Leg Raises
1x9 then 2x8 @ bodyweight

2a.Seated Band Leg Curls
3x10

2b.Single Leg Calf Raise
2x6 @ bodyweight
1x5 @ bodyweight

Wednesday 04.08.21 - Week 5, Upper B

1a.Football Bar Overhead Press
3x5 @ 57.5kg

1b.Neutral Grip Pullups
3x3 @ bodyweight
3x2 @ bodyweight

2a.Palms Facing Incline Dumbell Press
2x8 then 1x7 @ 26kg per hand

2b.Trap Bar Shrugs
2x10 @ 59.5kg

3a.Seated Incline DB Curls
1x10 then 1x9 @ 8kg per hand

3b.Seated Overhead DB Tricep Extension
1x10 then 1x9 @ 8kg per hand

4.Band Pullaparts
2x10

Thursday 05.08.21 - Week 5, Lower B

1a.Rack Pull
3x3 @ 115kg

1b.Laying Side Plank Crunch (Legs elevated)
3x10 @ bodyweight

2a.Split Squat
3x8 holding 1.25kg

2b.Seated Calf Raise
3x10 @ 55

Saturday 07.08.21- Week 6, Upper A

1a.Low-Incline Axle Bench
1x5 @ 77kg
1x5 @ 77.5kg
1x5 @ 78kg

1b.One-Arm DB Row
3x6 @ 28kg

2a.Close-Grip Low-Incline Axle Bench
2x8 @ 54.5g

2b.Face Pull
2x10 @ 15kg

3a.Axle Curl
2x10 @ 16kg

3b.Kneeling DB Lateral Raise
1x9, 1x8 @ 8kg per hand

Sunday 08.08.21 - Week 6, Lower A

1a.SSB Squats
3x5 @ 80kg
1x9 @ 64kg

1b.Laying Leg Raises
2x9 @ bodyweight
1x8 @ bodyweight

2a.Seated Band Leg Curls
3x10

2b.Single Leg Calf Raise
2x6 @ bodyweight
1x6ish @ bodyweight

Tuesday 11.08.21 - Week 6, Upper B

1a.Football Bar Overhead Press
3x3 @ 60kg

1b.Neutral Grip Pullups
4x3 @ bodyweight
1x2 @ bodyweight
1x1 @ bodyweight

2a.Palms Facing Incline Dumbell Press
2x8 then 1x7+1 rest paused @ 26kg per hand

2b.Trap Bar Shrugs
2x10 @ 60kg

3a.Seated Incline DB Curls
2x10 @ 8kg per hand

3b.Seated Overhead DB Tricep Extension
2x10 @ 8kg per hand

4.Band Pullaparts
2x10

Wednesday 11.08.21 - Week 6, Lower B

1a.Rack Pull
3x4 @ 115kg

1b.Laying Side Plank Crunch (Legs elevated)
3x8 per side @ 0.75kg

2a.Split Squat
3x6 holding 2.5kg

2b.Seated Calf Raise
3x10 @ 57.5kg

Friday 13.08.21- Week 7, Upper A

1a.Low-Incline Axle Bench
3x5 @ 81kg

1b.One-Arm DB Row
3x7 @ 28kg

2a.Close-Grip Low-Incline Axle Bench
2x8 @ 55g

2b.Face Pull
1x10 @ 15kg
1x10 @ 16kg

3a.Axle Curl
1x10 @ 16.5kg
1x10 @ 17kg

3b.Kneeling DB Lateral Raise
2x9 @ 8kg per hand

Monday 16.08.21 - Week 7, Upper B

1a.Football Bar Overhead Press
2x4 @ 60kg
1x3 @ 60kg

1b.Neutral Grip Pullups
5x3 @ bodyweight

2a.Palms Facing Incline Dumbell Press
3x8 @ 26kg per hand

2b.Trap Bar Shrugs
2x10 @ 60kg

3a.Seated Incline DB Curls
2x8 @ 9kg per hand

3b.Seated Overhead DB Tricep Extension
2x8 @ 9kg per hand

4.Band Pullaparts
2x10

Wednesday 20.08.21 - Week 7, Lower B

1a.Rack Pull
3x5 @ 120kg

1b.Laying Side Plank Crunch (Legs elevated)
3x9 per side @ 0.75kg

2a.Bulgarian Split Squat
3x7 per leg holding 2.5kg

2b.Seated Calf Raise
3x10 @ 60kg

Friday 20.08.21- Week 8, Upper A

1a.Low-Incline Axle Bench
2x3 @ 83.5kg
1x4 @ 83.5kg

1b.One-Arm DB Row
3x8 per arm @ 28kg

2a.Close-Grip Low-Incline Axle Bench
2x8 @ 56g

2b.Face Pull
2x10 @ 16kg

3a.Axle Curl
2x10 @ 17kg

3b.Kneeling DB Lateral Raise
2x9 @ 8kg per hand

4.Prone Front Plate Raise
2x10 @ 5.25kg

Saturday 21.08.21- Week 8, Lower A

1a.SSB Squats
3x4 @ 85kg
1x7 @ 68kg

1b.Laying Leg Raises
3x9 @ bodyweight

2a.Seated Band Leg Curls
3x10

2b.Single Leg Calf Raise
3x6 @ bodyweight

Monday 23.08.21 - Week 8, Upper B

1a.Football Bar Overhead Press
3x4 @ 60kg

1b.Neutral Grip Pullups
1x4 @ bodyweight
3x3 @ bodyweight
1x2 @ bodyweight

2a.Palms Facing Incline Dumbell Press
3x6 @ 28kg per hand

2b.Trap Bar Shrugs
1x10 @ 61kg
1x8 @ 61kg

3a.Seated Incline DB Curls
1x9 @ 10kg per hand
1x7 @ 10kg per hand

3b.Seated Overhead DB Tricep Extension
1x9 @ 10kg per hand
1x8 @ 10kg per hand

4.Band Pullaparts
2x8 @ black band

Wednesday 25.08.21 - Week 8, Lower B

1a.Rack Pull
2x3 @ 130kg

1b.Laying Side Plank Crunch (Legs elevated)
3x10 per side @ 0.75kg

2a.Bulgarian Split Squat
3x8 per leg holding 2.5kg

2b.Seated Calf Raise
3x10 @ 62.5kg

Friday 27.08.21- Week 9, Upper A

1a.Flat Football Bar Bench
1x6 @ 80kg
2x6@ 64kg

1b.One-Arm DB Row
1x10 per arm @ 28kg
2x10 @ 26kg

2a.Close-Grip Low-Incline Axle Bench
1x8 @ 50g
1x8 @ 45kg

2b.Face Pull
1x10 @ 17.5kg
1x10 @ 15.5kg

3a.Football Bar Reverse Curl
1x12 @ 12.5kg
1x12 @ 10.5kg

3b.Laying Unilateral DB Lateral Raise
2x10 @ 3.5kg per hand

4.Standing Front Overhead Raise
2x10 @ 3.5kg