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.