T Nation

CardioMASScular


#61

Thursday 17.05.18 - Cardio

Recumbent Bike
12 minutes warm up to level 7
10 minutes at level 7 (highest I’ve ever gone, not fun)
12 minute cooldown

Finished with around 10 minutes of stretching.


#62

Friday 18.05.18 - Week 6, Day 4, Lower Deadlift Focus

1a.Deadlift
120kgx5
107.5kgx6

1b.DB Side Bends
20kgx10 per side
20kgx10 per side

2a.Front Squats
40kgx8
40kgx8
60kgx4

2b.Bodyweight Calf Raises
x22
x20

3a.Laying Leg Curl
28.1kgx10
28.1kgx10

3b.Side Planks
x25 seconds per side
x25 seconds per side

Conditioning - Minute Kettlebell Swings
(As many reps as possible on the minute, every minute)
12kg kettlebell
First minute 20 reps
Second minute 8 reps
Third minute 5 reps
Fourth minute 3 reps


#63

Saturday 19.05.18 - Week 7, Day 1, Upper Bench Focus

1a.Flat BB Bench
80kgx6
72.5kgx7
65kgx8

1b.Prone DB Row
22’sx8
22’sx8
22’sx8

1c.DB H-Rolls
4’sx10
4’sx10

2a.Close Grip BB Bench
50kgx8
50kgx8

2b.Seated DB Hammer Curls
10’sx8
10’sx8

2c.Rotator Cuff Raises
2.5’sx10
2.5’sx10

3.Face Pull
17kgx10
17kgx10

4.DB Front to Side Raises
4’sx10 each way
4’sx9 each way

Conditioning - Battle Ropes
7 sets of 10 seconds all out, 20 seconds rest


#64

Tuesday 15.05.18 - Week 7, Day 2, Lower Squat Focus

Conditioning - Box Jumps
23.6" box, holding 6kg dumbell - 6x3

1a.Squats
80kgx7
72.5kgx8

1b.One Leg Calf Raise
Bodyweightx4
Bodyweightx4

2.Deficit Deadlift
80kgx8
80kgx8

3.Hanging Straight Leg Raises
+2kgx8
+2kgx8

3a.One Leg Extension
25kgx8 per leg
25kgx8 per leg

Planks
x30 seconds
x30 seconds

Summary - Really happy with today. Last few sessions have been a struggle, so +3 reps on squats from last week was a real treat! The air conditioning was off in the gym though, which made things a tad sweaty.


#65

Tuesday 22.05.18 - Cardio

Recumbent Bike
12 minutes warm up to level 7
11 minutes at level 7
12 minute cooldown

Finished by stretching my entire body, and some thoracic work with the foam roller.


#66

Wednesday 24.05.18 - Week 7, Day 3, Upper Overhead Focus

1a.Hang Clean & Press
(Clean on first rep only on work sets)
60kgx4
50kgx5

1b.Pullups
Bodyweightx3
Bodyweightx3
Bodyweightx3

1c.Rotator Cuff Raises
4’sx10
4’sx8

2a.Incline DB Bench
24’sx6
24’sx6
24’sx6

2b.DB Shrugs
20’sx10
20’sx10

3a.One Arm DB Preacher Curl
12kgx10
10kgx10

3b.One Arm DB Triceps Extension
12kgx9
10kgx9

Conditioning - Kettlebell Hang Clean & Press (alternating arms)
6kg for 30 seconds (6 reps per arm)
30 seconds rest
6kg for 30 seconds (5 reps per arm)
30 seconds rest
6kg for 30 seconds (5 reps per arm)
30 seconds rest
6kg for 30 seconds (5 reps per arm)
30 seconds rest
6kg for 30 seconds (5 reps per arm)
30 seconds rest
6kg for 30 seconds (5 reps per arm)
TOTAL = 6 sets


#67

Friday 11.05.18 - Week 7, Day 4, Lower Deadlift Focus

1a.Deadlift
120kgx6
102.5kgx8

1b.DB Side Bends
22kgx8 per side
22kgx8 per side

2a.Leg Press (Pause at bottom)
93kgx8
93kgx8
93kgx8

2b.Bodyweight Calf Raises
x23
x22

3a.Laying Leg Curl
29.2kgx10
29.2kgx8

3b.Side Planks
x30 seconds per side
x25 seconds per side

Conditioning - Kettlebell Swings
(30 second rounds, 30 seconds rest)
12kg x 17
30 seconds rest
12kg x 10
30 seconds rest
12kg x 8
30 seconds rest
12kg x 7
= 42 TOTAL REPS


#68

Saturday 26.05.18 - Week 8, Day 1, Upper Bench Focus

1a.Flat BB Bench (pause on chest)
80kgx7
70kgx8
60kgx9

1b.Prone DB Row
24sx6
24sx6
24sx6

1c.H-Rolls
5sx8
5sx8

2a.Assisted Dips
-36x8
-36x8

2b.Seated DB Hammer Curls
10’sx10
10’sx10

3.Face Pull
19.3x8
19.3x8

4.DB Front to Side Raises
4sx10 each way
4sx10 each way

Conditioning - Battle Ropes
10 sets of 10 seconds all out, 20 seconds rest


#69

Tuesday 29.05.18 - Week 8, Day 3, Upper Overhead Focus

1a.Military Press
(Hang Clean before each rep on warmup sets)
60kgx5
50kgx6
Tried suicide grip on the second set, and felt much better. Will adopt this for all sets next week.

1b.Pullups
Bodyweightx3
Bodyweightx3
Bodyweightx3

2a.Incline DB Bench
24’sx8
24’sx8
24’sx8

2b.DB Shrugs
22’sx8
22’sx8

3a.One Arm DB Preacher Curl
12kgx10
12kgx7

3b.One Arm DB Triceps Extension
12kgx9
10kgx6

Conditioning - Minute Kettlebell Hang Clean & Press
(As many reps as possible on the minute, every minute)
6kg kettlebells
1’st minute x 12
2’nd minute x 8
3’rd minute x 6
4’th minute x 6
5’th minute x 4
= 36 TOTAL REPS


#70

Wednesday 17.05.18 - Cardio

Recumbent Bike
10 minutes warm up to level 6
40 minutes at level 6
10 minute cooldown


#71

Friday 01.05.18 - Week 9, Day 1, Upper Bench Focus

1a.Flat BB Bench (pause on chest)
85kgx3
72.5kgx4
60kgx5

1b.Prone DB Row
24sx8
24sx6
24sx6

1c.H-Rolls
4’sx10
4’sx12

2a.Dips
Bodyweightx5
Bodyweightx5

2b.Seated DB Hammer Curls
12’sx6
12’sx6

3.Face Pull
19.3x9
19.3x8

4.DB Front to Side Raises
5’sx8 each way
5’sx8 each way

Conditioning - Battle Ropes
3 sets of 15 seconds all out, 20 seconds rest


#72

Tuesday 05.06.18 - Week 9, Day 2, Lower Squat Focus

Conditioning - Box Jumps
23.6" box, holding 14kg dumbell - 4x1

1a.Squats
90kgx3
72.5kgx4

1b.One Leg Calf Raise
Bodyweightx4
Bodyweightx4

2.Deficit Deadlift
85kgx8
85kgx6

3.Hanging Straight Leg Raises
+2kgx9
+2kgx8

3a.One Leg Extension
27.3kgx8 per leg
27.3kgx8 per leg

4.Planks
x37 seconds
x37 seconds