Time to Grow Big and Strong

Legs

Seated leg curl
5p/25
7p/15
9p/12
11p/8(PR)

Single leg curl
10kg/20(PR)
10kg/17(PR)
10kg/14-15(PR)

Leg extension
4p/25
6p/25
8p/20x4(PR)

Squats
50kg/10
70kg/5
90kg/5
100kg/10(PR)
100kg/5x2
Wanted to try 100kg for 10. I know that I can get 100kg/10x3 but I just dont have the mental will power to do it.
So i’m gradually going to get there. I have always wanted to rep 100kg for 20. But it will take time, I have always been able to do reps lower than 6 comfortably and feel safe. But I just suck at high reps. Will keep working on it though.

Hack squats
50kg/20x2
Hated it, but the pump was great.

Was going to do back extensions, leg raises and crunches but my gym buddy wanted to go and he was my lift. Haha.

Calves Chest and shoulders
Tuesday 5th November

Seated calf raises
4p/30
5p/15+5
6p/15+5

Standing calf raises + bw
55kg/11 bw/15+5
55kg/11 bw/10+5
55kg/11 bw/12

Reverse peck deck
5p/20
7p/20
9p/15+5

Incline barbell press
bar/10
40kg/10
60kg/5
70kg/5x4
80kg/2
Really disappointed when I started doing these last week.
Will definitely try and get this up. I’d like to be repping 80 for 8-12x3 and 100kg for 5.

Flat db bench
35kg/6-8x4
35kg/5

Press up ladder
elevated feet 28
normal/flat 12
bottom notch on smith (1) 8
number 3/ 6
number 5/ 4
Saw something similar on youtube and thought I would give it a try, really enjoyed it and had a great pump.

Side Raises
7.5kg/20
7.5kg/15
7.5kg/12
10kg/20x3 - These were partials, I have never really done these and found it pretty good.

Back and Biceps
6th November wednesday

Chins
6x5
5+5 banded

Pulldowns
7p/15
8p/10x3

Straight arm pulldowns (friend wanted to do em’ why not eh).
8p/12x2

Kroc Rows
40kg/8x2
40kg/6+1

Seated Rows
7p/10
9p/9
9p/6
8p/12x2

Cable rope hammer Curls
8p/15
9p/10
10p/6
+8p/4
+6p/6

Preacher Curl
20kg/8+2
20kg/7+2
20kg/8+4

Delts + Little chest pump
Thursday 7th November

Reverse peck deck
5p/30
7p/25
9p/15x3(PR)

OHP
Bar/10
40kg/5
50kg/5x3
60kg/3x3
Haven’t done any shoulder pressing for 6 months and wanted 50kg for 5x5. Was surprised how easy it was, so I tried 60kg with 1 rep being my max when I used to perform it. Was very happy with 3x3! I would like to try and get 80kg for reps and a 100kg for 1 would be amazing.

Machine raises
4p/30
5p/11+1
4p/10+5

Side raises with feet against something and hanging by my arm so i’m at an angle, if that makes any sense?
7.5kg/15x3

db shoulder press
20kg/10
25kg/8
25kg/7x2
Didn’t like the db presses, felt a slight pain in my left shoulder.

Cable crossovers
4p/30
5p/20-25
6p/10
Great pump, just wanted some flood flowin’

My friend wants to start deadlifting and overhead pressing. So I have slightly changed my routine. The only major difference is, I will be training 6 days instead of 5 but the extra day is just calves and abs so although it will be taxing, it will be like a rest day as it’s not as demanding.

Monday: Legs and lower back
Tuesday: Chest and Delts
Wednesday: Calves and abs
Thursday: Back
Friday: Delt + Chest
Saturday: Arms
Sunday: Rest

Legs:
Start with two leg curl variations, usually seated then standing single leg curl.
Squats
Leg press
Leg extensions

Lower back:
Back extensions

Chest:
Incline barbell bench
dumbbell bench
or a machine press
Flies or crossovers

Delts:
Overhead press or dumbbell if I wanna change
Side Raises (Also partials)
Machine Side Raises
Reverse Peck deck
Face pulls

Arms:
Press downs
cable overhead extensions
dips or skull crushers
reverse or hammer curls
preacher curls
dumbbell curls

Back:
Deadlift
Chins or vertical row
Pull downs
dumbbell rows or single are lat type row
Seated row or machine row

Calves:
Seated raises
standing raises super set with bodyweight

abs:
ab crunches for the added ROM
leg raises (on the ab station type thing with the pad on the back and arm resting on the pads).
I would like to progress to hanging off a bar doing leg raises
Decline situps (I did feel my back click every rep, when i tried these recently which didn’t seem too good. So hopefully doing them at the end will prevent this.

I will try and increase weight every week, if I feel week I will aim for more sets or reps instead of weight.

Current goals are:

Squat 100kg for 20 or 10x3
Deadlift 140kg for 5
Overhead press 70kg for 5
Incline barbell bench 80kg for 6-8
Dumbbell flat bench 50kg for 10
Dumbbell row 45kg for 10-15
Chins for 12x3
Back extension 20kg for 20x3
Decline sit up 20x3 bodyweight
leg raise 30x3 bodyweight
Skull crusher 35kg/8-12
Preacher curl 30kg

I want to achieve these as soon as possible.

Legs today, felt absolutely great! Had to change seated leg curls for lying leg curls because it was being used and then decided to do seated leg curls instead of standing single leg curls. Did the lying leg curls a while ago but didn’t really like it, but today it felt real good!

Leg extensions were taken so after my leg curls instead of waiting,
I went straight to squats and then did the extensions at the end. CRAZY PUMP!

Lying leg curl
3p/20
5p/15
7p/8

Seated leg curl
6p/15
9p/12x2
9p/8

Squats
50kg/10
70kg/10
80kg/6
100kg/10
100kg/6x2

Think my next leg session I will try and get 3 sets of 9. Then 3 sets of 10.
It’s all mental for me with squats. I just bitch out, need to man up.

Leg press
2pps/10
3pps/10
4pp/10
5pp/15

Leg extensions
3p/20
4p/25
5p/30
6p/25<drop set
5p/15
4p/5+5
Really good. I like changing my rep ranges and drop sets and rest pauses and straight sets each week for leg extensions depending how I feel. I always get a great pump though.

Back extensions
bw/15
10kg/20x2

All in all I loved this workout. Feel great at the moment. Food hasn’t been to bad today

3 whole eggs and 2 pieces of wholemeal toast
chicken breast aprox 150-200g with 1 baked potato aprox with cheese
chicken breast aprox 150-200g with 1 baked potato aprox with cheese
whole packet of refrigerated ham with cheese and 2 pieces of wholemeal bread
1 scoop protein with 2 wheat’a’bix
1 can of tuna and 70g of spaghetti
I will have one more scoop of protein in an hour with 2 wheat’a’bix
Drank about 4Litres of water today too and had a basic multi vit.

Looking forward to tomorrows training, feel pretty motivated to hit these newly set goals!

Legs after session today

Chest and Delts Tuesday 13th November

Warmed up with 3 sets of 20 press ups

Incline Bench
Bar/15
40kg/10
60kg/8
80kg/2+1
+60kg/5
+40kg/8+2
(+=drop sets)
60kg/7
60kg/6
+40kg/7
Fancied doing a few drop sets that day, was curious what I could get with 80kg.

Flat db bench
35kg/4-5
30kg/6 (felt a little awkward and my head wasn’t in it properly).
30kg/9
30kg/8
30kg/7
+20kg/7

Cable flies
4p/20
4p/16x2

Dips
bw/15
bw/12
bw/9

bench dips
bw/20
(read somewhere Stu liked bench dips). Wanted to try them.
They felt absolutely great! Real good stretch at the bottom.
Just worried about shoulder health if I were to load weight or go deep.

Reverse peck deck
5p/15
7p/20x2
7p/14+3

Side Raises
7.5kg/10
15kg/20x2 (partials)
+6.8kg/10x2
12.5kg/20 (partials)
6.8kg/10
+5kg/20

Really like the partials, going from those straight into normal side raises, makes the contraction feel alot better and gives a great pump.

Wednesday 14th

Calves and Abs

Seated calf Raise
all sets are done with a pause at the top, with the exception for the “+…” as they’re paused reps or partials or just generally faster.
4p/35
6p/15+15
8p/20
10p/15+10
+8p/10
+6p/15
+4p/15

Standing calf raises plus bodyweight
50kg/10 + 10 bw (slow not to failure)
60kg/10 + 10 bw (slow not to failure)
70kg/12 + 35 bw (done fast to failure)

Hanging knee raises
bw/15x3
Rarely do I hang my bodyweight and man it’s harder than it used too. Think the additional weight gained has gone to my legs because I used to be able to climb two ropes with just my hands when I were just under 11 stone. Now at 12.6stone I could barely climb a rope with my feet!

Definitely motivation to get some grip strength.

Crunches
bw/30
bw/25
bw/20
Really liked these, good burn.

Thursday 14th

BACK!

Deadlift
60kg/8x2
80kg/5
100kg/5
120kg/2
140kg/1
160kg/1
140kg/2

The 160kg was with straps, because I have shit grip strength. It flew up. Have not deadlifted in over 7 months, surprising how i’m alot better now than when I was training it. form was a little sloppy on the 160 though.

My form was great on the others, happy with that.

Chins
6-8x4

Db Row
30kg/10
40kg/30
(think around 20 mark I rested 3 seconds and got the rest). I also used straps on the 40.

Seated Row
8p/10
10p/6
7p/15x2
8p/12
Should have done 3 sets of 8p but I really wanted to focus on the squeeze.

Cable shrugs
10p/10+10
12p/12
12p/10
8p/10+10

Want to do shrugs twice a week and have debated farm walks on back day for traps, grip and to get my heart rate up…Were see.

Friday 15th

Shoulders with chest pump

Reverse peck deck
4p/20
6p/20
8p/20
10p/17+3 (think thats a PR)

Standing OHP
bar/15
40kg/5
50kg/5
60kg/4x4
+40kg/6
(think I used a tiny bit of knee help on the 4th rep of the last set for the 60kg press).

Machine bench
40kg/15
60kg/7
+40kg/5
40kg/12
40kg/10
+20kg/10

Cable flies
4p/25
5p/12-15x2
5p/10+2

Machine Side Raises
4p/15
5p/15
6p/10
+5p/6
+4p/4

Side Raises
15kg/20x3(partials)
+7.5kg/10x3
10kg/25(partials)
5kg/10-12
HOLY PUMP. Love it! Gonna keep these as a staple!

Calves and Arms
Seated calf raises
4p/20
5p/20
6p/15+5(the 15 here were done alot slower than usual).
7p/20
8p/20+10+10

Standing + bw calf raises
55kg/10 + 25
55kg/10 + 20-25

Pressdowns
3p/12
4p/12x2
4p/10

Revese curls
20kg/12
25kg/12x3

Cable extensions
5p/15
7p/12x2

Preacher curl
20kg/15
20kg/10

Skull crushers
30kg/12+25 CG presses
30kg/12+15 CG presses
30kg/8+20 CG presses

Alt curl
10kg/10
12.5kg/10
12.5kg/7+3 sloppy

Had to cut it short that day as gym was closing. So The last two exercises for both biceps and triceps were super sets.

Legs

Lying leg curls
3p/25
5p/20
6p/12x2(PR)
7p/8

Single legcurl
10kg/12x2
15kg/10

Squats
50kg/10
70kg/10
90kg/10
110kg/5
120kg/3

Hack squats
20kg/10
60kg/10
100kg/10
New movement for me and I was just learning the basics. It felt a little awkward.
Not as smooth as regular squats, but I wanted a change from leg pressing.

Leg extension
4p/50
6p/20
-8p/20 <
-+6p/10 <
-+4p/7 < drop set
5p/20+10

Back extensions
bw/50
bw/30
bw/27
Real good pump in the lower back. The last set was a 3 second pause on every 5th rep.

Chest and Delts
Press ups
25
Elevated feet press ups
20x2

Incline bench
bar/15
40kg/10
60kg/10x3(PR)
70kg/5
80kg/1
+60kg/7(dropset)
I knew the 80 would be a struggle, but I wanted to do it.

Machine bench
40kg/10
60kg/6
+40kg/6 dropset
40kg/12
40kg/8+2
(these were shitty reps just over halfway up and down for a stretch).
Feel so weak on here its unreal. Want to rep a couple plates each side on it!

Cable flies
4p/30
6p/13
5p/13
5p/10+2

Reverse peck deck
6p/25
8p/20
10p/12

Side raises, I always do partials and then half the way and get 10 clean reps. LOVE IT!
5k/20 (kinda a warm up/get a feel for it).
20kg/20x2
+10kg/10x2

17.5kg/20
+10kg/10

10kg/20
+5kg/10

Great pump. Will throw a picture from after this workout.


Delt pump!

I’m uploading from my phone and they come out okay. Then on my laptop it’s sideways, sorry about that.

Back

Deadlift
60kg/10x2
80kg/5
100kg/3
120kg/1
140kg/5
160kg/1
140kg/3

Chins
5x2
8
5x2

Pulldowns
7p/12
9p/8x2

db row
30kg/10
40kg/15

seated row
8p/15
9p/10x3
11p/6

shrugs barbell
60kg/17
60kg/12
60kg/10
+20kg db’s/10
All 2second squeeze at top

Delts

Reverse peck deck
4p/50
6p/25x3

db hang+swings
12.5kg/25
+7.5kg/10

10kg/20x2
+5kg/10x2

machine press
(I find it hurts my shoulders sitting normally, so I sit with the back pad on my chest, which is much more comfortable).
30kg/20
60kg/10x2
60kg/10
+30kg/10

db partials
15kg/20x3
7.5kg/10x3

7.5kg/20
5kg/10

cable crossover
4p/40(PR)
5p/20(PR) I think?

Arms+Calves

Seated calf Raise
4p/15
6p/15
9p/15
11p/10(PR)

Legpress calf raises
100kg/20
150kg/20
(didn’t like these).

Hammer curls
15kg/12
17.5kg/8x2

Preacher curl machine
20kg/10
20kg/7+1
30kg/5
+15kg/10

barbell e-z curl
20kg/15
25kg/12x2
25kg/10

Press downs
2p/15
3p/15
4p/12

bench dips
bw/20x4

cable extension
6p/11x2
5p/10

Skull crusher
25kg/15
35kg/7+11CGB
35kg+15CGB

Leg raises
25
15
12

Crunches
25x3