The goal is to keep my protein intake high and carbohydrate to support the level of training.
Monday
Warm Up - 7 Min Cycle
Lower Body Mobility Work – Overs and Unders (2 x 8) Step Overs (2 x8)
Leg Press
Week 1
2 w/u sets of 15 reps. 50kg + 80kg
5 sets of 12 reps - @ 150kg`
Week 2
2 w/u sets of 15 reps. @80kg
5 sets of 12 reps - @ 180kg`
Reverse Lunges
Week 1
3 sets of 8 reps each side – Done with 15kg Each hand
Week 2
3 sets of 8 reps each side – Done with 20kg Each hand
Calf Raises #
Week 1
3 sets of 8 reps (@50kg)
Week 2
3 sets of 8 reps (@100kg)
Standing Ab Pull Downs – 3 sets of 15 reps
Upper Body Mobility Work
Horizontal Band Pull Aparts – 3 x 12’s
Vertical Band Pull Aparts – 3 x 12’s All Completed with Blue Band
Shoulder Dislocates - 3 x 12’s
Swiss Ball Chest Press – (Weight is per hand)
1 w/u sets of 12 reps, 3 sets of 12 reps, 1 set to failure
Week 1
20kg w/u , 3 x 12 @30ks e/s, 16 Reps @30kg
Week 2
32.5kg w/u , 3 x 12 @42.5ks e/s, 13 Reps @42.5kg
Lat Pulldowns (Felt Fucked)
Week 1
4 sets of 15 @70kg
Week 2
4 sets of 15 @ 75kg
Lower Ab Raises – 3 sets of 15 reps
Tuesday18th Nov
Rowing + Sub Maximal Work – 10 x 300m (Sub 60sec pace – range from 55 – 58secs)
1A Bench Press (60kg) – 10 sets of 5 reps - Week 1 No Problem
Week 2 No Problem
1B Barbell Row (60kg) – 10 sets of 5 reps - Week 1 Heavy but got through
Week 2 Much easier
Bridging – 3 sets of 60 seconds Week 1 Took a bit of effort
Week 2 Easy
2A Bicep Work – 10 sets of 5 reps (10RM) - Cable Work
2A Tricep Work – 10 sets of 5 reps (10RM) - Cable Work
Wednesday Warm Up – 7 min Cycle
Upper Body Mobility Work
Horizontal Band Pull Aparts – 3 x 12’s
Vertical Band Pull Aparts – 3 x 12’s All Completed with Blue Band
Shoulder Dislocates - 3 x 12’s
DB Rows – (Simultaneous on both sides in leaning position)
2 w/u sets of 15 reps. 5 sets of 12 reps
2 @ 10kg w/u, 5 x 12 @20kg e/s
Single Arm Rows
Week 2
2 w/u @ 25kg 5 x 12 @ 35kg
Pull Ups – 3 sets of 8 reps
Used Blue Band as still looking after tendonitis in left elbow –
no ill effects. Slow and deliberate
DB Pull Overs – 3 sets of 8 reps
3x 8 @ 35kg
3x 8 @ 40kg
Back Extensions – 3 sets of 15 reps
Lower Body Mobility Work
Leg Extensions – 1 w/u sets of 12 reps, 3 sets of 12 reps, 1 set to failure
20kg w/u, 3 x 12 @ 50kgs, 1 x 16 Failure
30kg w/u, 3 x 12 @ 70kgs, 1 x 16 Failure
Leg Curls – 1 w/u sets of 12 reps, 3 sets of 12 reps, 1 set to failure
20kg w/u, 3 x 12 @ 40kg, 1 x 15 Failure
25kg w/u, 3 x 12 @ 45kg, 1 x 17 Failure
Natural Reverse Hypers – 3 sets of 15 reps
No platform high enough to perform – Any Alternative ??
Just leave it out...no real substitute.
Thursday
Rowing + Flexibility Work 30 mins of flexibility work
20mins @ sub 2 min pace Heart Rate at 130 bpm
20 mins Cycle
Friday
Warm Up - 7 mins Cycle
Lower Body Mobility Work – Overs and Unders (2 x 8) Step Overs (2 x8)
Front Squats – 2 w/u sets of 8 reps. 5 sets of 5 reps
40kg, 60kg, 5 x 5 @ 80kg
DB RDL’s – 3 sets of 8 reps
30kg e/s 30kg e/s 35kg e/s - Can increase
Hi-Lo Woodchoppers – 3 sets of 8 reps each side
3 x 8 e/s @ 45kg
Upper Body Mobility Work
Push Ups – 5 sets of max reps (2 minute between sets)
On Knuckles – 32, 24, 22,17, 16
Inverted Rows – 5 sets of max reps (2 minute between sets)
20, 14, 12, 10, 10
Lo-Hi Woodchoppers – 3 sets of 8 reps each side
3 x 8 e/s @ 45kg
Saturday
Recovery
Sunday
Recovery
