T Nation

CardioMASScular

Saturday 28.08.21- Week 9, Lower A

1a.SSB Squats
80kg x 6
64kg x 6
64kg x 7
54kg x 8
I’m currently dieting on 1900 cals a day, so my new rep scheme is to do a rep max at a given weight for the first set, drop it by 20 per cent and get two more sets with the same reps and a few more if I feel good. Means I only really have to worry about the number I’m hitting in the first set, then get some less taxing volume in after. Squats get an extra set at a lower weight as my legs suck.

1b.Seated Band Leg Curls
3x15

2a.Leg Raises
3x8

2b.Standing Calf Raise
3x10

Tuesday 31.08.21 - Week 9, Upper B

1aAxle Bar Overhead Press
50kg x6
45kg x6
40kg x9

1b.Neutral Grip Pullups
bodyweight x4
bodyweight x4
bodyweight x3
bodyweight x3

2a.Palms Facing Incline Dumbell Press
28kg per hand x8
25kg per hand x8
25kg per hand x8

2b.Band Pullaparts
Red band x 11
Red band x 11

3a.Cable Curls
10kg x 8
10kg x 8

3b.Seated Overhead Tricep Extension
14kg x 10
12kg x 10

4.Trap Bar Shrugs
60kg x 10
55kg x 10

Saturday 04.09.21- Week 10, Upper A

1a.Flat Football Bar Bench
85kg x3
76.5 x3
68 x5

1b.One-Arm DB Row
32kg x6
30kg x6
27kg x8

2a.Close-Grip Low-Incline Axle Bench
55kg x8
50kg x8

2b.Face Pull
20kg x10
18kg x10

3a.Football Bar Reverse Curl
15kg x10
13.5kg x10

3b.Laying Unilateral DB Lateral Raise
3.5kg x10x10

4.Standing Front Overhead Raise
5kg x10x10

Sunday 06.09.21- Week 10, Lower A

1a.SSB Squats
85kg x4
76.5kg x4
68kg x4x6

1b.Seated Band Leg Curls
3x12

2a.Leg Raises
3x9

2b.Standing Calf Raise
3x10

Wednessday 08.09.21 - Week 10, Upper B

1aAxle Bar Overhead Press
55kg x6
50kg x6
45kg x7

1b.Neutral Grip Pullups
bodyweight x4
bodyweight x4
bodyweight x3
bodyweight x3

2a.Palms Facing Incline Dumbell Press
32kg per hand x5
27kg per hand x5
27kg per hand x6

2b.Band Pullaparts
Red band x 12
Red band x 11

3a.Cable Curls
10kg x9
9kg x9

3b.Seated Overhead Tricep Extension
10kg x15x15

4.Trap Bar Shrugs
65kg x8
60kg x9
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Saturday 11.09.21 - Week 10, Lower B

1a.Axle Bar Good Morning
25kg x5
30kg x5x5

1b.Laying Side Plank Crunch (feet elevated)
+2.5kg x 10 per side
bodyweight x10 per side
bodyweight x 10 per side

2.Heels Elevated Goblet Squat
6kg x8x8x8

3.Seated Calf Raise
70kg x12
65kg x12
60kg x14

Monday 13.09.21- Week 11, Upper A

1a.Flat Football Bar Bench
85kg x4
76.5 x4
68 x6

1b.T-Bar Row
30kg x6
31.25kg x6
32.5kg x8

2a.Close-Grip Low-Incline Axle Bench
60kg x8
55kg x8

2b.Face Pull
22.5kg x9
20kg x9

3a.Football Bar Reverse Curl
16kg x10
15kg x10

3b.Laying Unilateral DB Lateral Raise
4.5kg x10
3.5kg x11

4.Standing Front Overhead Raise
6kg x10
5kg x10

Wednesday 15.09.21- Week 11, Lower A

1a.SSB Squats
85kg x5
76.5kg x5
70kg x5x5

1b.Seated Band Leg Curls
3x12

2a.Leg Raises
3x10

2b.Standing Calf Raise
3x10

Thursday 16.09.21 - Week 11, Upper B

1aAxle Bar Overhead Press
60kg x3
55kg x3
50kg x6
Bad pain in my right wrist during the first set. Proceeded to bother me throughout the rest of the workout.

1b.Neutral Grip Pullups
bodyweight x4
bodyweight x4
bodyweight x4
bodyweight x4

2a.Palms Facing Incline Dumbell Press
32kg per hand x5
27kg per hand x5
27kg per hand x7

2b.Band Pullaparts
Black band x8x7

3a.Varigrip Bar Curls
2.5kg x10x10

3b.Seated Overhead Tricep Extension
15kg x10x10

4.Trap Bar Shrugs
65kg x8
60kg x9

Saturday 20.09.21 - Week 11, Lower B

1a.Axle Bar Good Morning
32.5kg x6
30kg x6
27.5kg x8

1b.Laying Side Plank Crunch (feet elevated)
+2.5kg x 10 per side
bodyweight x10x10 per side

2.Heels Elevated Goblet Squat
10kg x8x8x10

3.Seated Calf Raise
70kg x12
65kg x12
60kg x14

Sunday 20.09.21- Week 12, Upper A

1a.Axle Flat Bench
85kg x4
80kg x4
75kg x6

1b.T-Bar Row
30kg x8
21.25kg x8
20kg x11

2a.Close-Grip Low-Incline Axle Bench
70kg x6
65kg x6

2b.Face Pull
22.5kg x10
20kg x10

3a.Football Bar Reverse Curl
17.5kg x10
16kg x10

3b.Laying Unilateral DB Lateral Raise
6kg x8 per side
5kg x10 per side

4.Standing Front Overhead Raise
6kg x9x12

Tuesday 21.09.21- Week 12, Lower A

1a.SSB Squats
85kg x6
80kg x6
75kg x6
70kg x6
My squats are so stubborn and it’s very frustrating. I’ve just bought a belt squat attachment for accessory work , but I’m thinking about just replacing squats with them at this point.

1b.Seated Band Leg Curls
3x12

2a.Leg Raises
3x8

2b.Standing Calf Raise
3x8

Wednesday 22.09.21 - Week 12, Upper B

1aAxle Bar Overhead Press
60kg x5
55kg x5
50kg x7

1b.Neutral Grip Pullups
bodyweight x4
bodyweight x4
bodyweight x4
bodyweight x4

2a.Palms Facing Incline Dumbell Press
32kg per hand x6
27kg per hand x6
27kg per hand x6

2b.Band Pullaparts
Black band x10x10

3a.Varigrip Bar Curls
10kg x10x11

3b.Seated Overhead Tricep Extension
10kg x15
15kg x11

4.Trap Bar Shrugs
65kg x10x10