Time To Bulk

So after a long run of erging, the great maestro has decided it is time for me to bulk up once again with a bit of lean muscle. My regieme has now changed to 3 main sessions in the week with 2 light support days. The programme runs as follows and you can also see my progressions over the first two weeks.

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