[Cameron]

Solid upper B session. Switched a few things around as the gym was super busy and I chose to try something new.

I can conclude that my pull work doesn’t seem to impact my push work as much as i thought it did before.

I have also reset a lot of my lifts as previously mentioned and I have given myself very very good space to push up in everything.

Upper B

Lat pulldown x10 x8

Bench Press x12 x7

Cable Row x10 x11

Lat pulldown single arm x12 x11

Seated shoulder press (barbell) x9 x6

Chest dips x17 x13

Chest fly x10 x11

Lateral Raise machine x8 x8

Triceps extensions (single arm) x16 x12

Rear Delts fly (cable) x12 x9

Overhead Tricep extensions x15 x12

Insta: CoachedbyCP

[Cameron]

Very good lower A session yesterday, hack squat is fitting in nicely, especially with leg extensions coming before it. Also switched to single legged leg extensions as I full stack the machine in my gym for 20+ reps.

Lower A:

Single Legged Leg Extensions x15 x12

Hack Squat x8 x8

Leg Press x14 x12

Lying Leg Curl x11 x8

Hip Adductor x15 x14

Incline Curl x8 x10

Hammer Curl x12 x10

Standing Calf Raises x12 x11

Insta: CoachedbyCP

[Cameron]

Good Upper A session today. Had a bit if a dial back on weight I’m moving and gonna push up the weight from here on a lot of lifts and try and chase the reps as best I can in both the top set and the back of set.

I’m decently strong for a natty in the 2-6 rep range and on some lifts a bit higher than that but now I also wanna get rlly strong in that 8-12 rep range on those lifts and not just be strong in that 2-6 rep range. As previously mentioned when I done similar to this on deadlifts it worked well so I’m looking to do the same across a lot of the compounds.

I’m still keeping everything now as raw as possible too. No knee or elbow wraps and no belts.

You’ll be able to see how my rep range in general is higher across the board compared to my last Upper A session.

Lateral Raise machine x10

Flat Dumbbell bench x11 x10

Overhead Press x10 x8

Close grip bench x8 x12

Chest Fly (cable) x10 x12

Lat Raise machine x9

Lat pulldown x14 x12

Chest supported row x9 x11

Iso seated row x8 x10

Lat pulldown single arm x12 x10

Shrugs barbell x8 x10

Tricep extensions x13 x10

Overhead Tricep extension x18 x12

Insta: CoachedbyCP

[Cameron]

Decent lower session today on the whole. Not 100% happy with how my deads went. I took 200kg x 8 which is 1 rep shy of my best at that weight 5/6 weeks ago however I’ve not pipped that rep range on deadlifts since then and have increased my 2-5 rep range in weight in that time.

I’m gonna scale back my deadlift a bit more and take up the reps and push up the weight from there too. Im confident in a couple of weeks I can get that 200 to 10 and I’ll move heaven and earth to get there. I’ll look to start at 190kg next week as I’m confident I’ve got that for 11/12 when fresh (took 180 x10 in todays back off set) then from that begin scaling up the weight. Gonna try and get mega strong across all row ranges and hopefully fucking big in the process.

I am also scaling back a lot of just lifts across the board to take those higher rep ranges and I’ll do the same week in and out and progress the weight with it. I’ve done similar to this before on some movements and it’s worked well when it has so I’m gonna try it again.

Lower B

Deadlift x8 x10

Leg extensions x25 x20

Hack Squat x8 x8

Lying Leg curl x7 x10

Preacher curl machine x8 x8

Hammer curl x10 x10

Hip Adductor x18 x12

Calf Raises x17 x15

Insta: CoachedbyCP

[Cameron]

Good Upper session today. Started to dial back some load and pushing up some reps on some exercises and clear the next couple of sessions I plan to do this to most things and then take up the load and the rep range at that load. I done this with my deadlift.

I’m now taking elbow wraps out to literally everything to make it as hard as possible. Perhaps when I attempt the 100kg shoulder press in coming weeks that may be the only set I utilise them again.

Upper B:

Lat Pulldown x8

Seated overhead press x2 x5

Bench Press x10 x8

Dips x16 x12

Chest Fly (Machine) x12 x10

Lat Raises (machine) x6 x8

Lat Pulldown x12

Iso seated Row x9 x8

Cable Row x8 x9

Rear Delt Cable Flys x10 x8

Triceps push down x14 x9

Overhead triceps extension x15 x15

Insta: CoachedbyCP

[Cameron]

Here’s my Upper and lower sessions from the last 2 days. Some good PBs across the board in both sessions.

I mentioned before about how Hack Squats use to hurt my knees and they have been alight of late. However, I have noticed some slight aggravation in my knees, particularly my right one but my knees were always a lot better in my second set on the Hack. So I put leg extensions at the start of the session to help warm up my knees and it worked very well so I’ll be keeping the same in the future.

Upper A:

Lat Raises (Machine) x8

Bench Press (Dumbbell) x6 x10

Overhead Press x4 x10

Bench Press Close Grip x2 x6

Chest Fly (Cables) x11 x10

Lat Raise (Machine) x8

Lat Pulldown x7 x9

Chest Supported Row x3 x6

Cable Row x7 x8

Lat Pulldown Single Arm x12 x12

Shrugs (Barbell) x8 x8

Triceps Extensions x13 x8

Overhead Triceps Extensions x15 x11

Lower A:

Leg Extensions x27 x20

Hack Squat x5 x10

Leg Press x12 x11

Lying Leg Curl x8 x11

Standing Calf Raises x14 x11

Hip Adductor x11 x10

Incline Curl x8 x9

Incline Hammer Curl x12 x10

Insta: CoachedbyCP

[Cameron]

Below is my lower session from Thursday.

Experimented a little bit with moving a couple of things around to see how it felt. Took a nice little double at 225kg on deadlifts then 200 x 6 on the back off.

Lower B:

Deadlifts x2 x6

Standing Calf Raises x12 x10

Lying Leg Curl x10 x11

Hack Squat x14 x13

Leg Extensions x22 x20

Hip Adductor x16 x14

Preacher Curl x12 x6

Incline Hammer Curl x8 x10

Insta: CoachedbyCP

[Cameron]

Haven’t uploaded my last couple of workouts as it’s Bebe a busy few days but will update them later today.

Insta: CoachedbyCP

[Cameron]

Hello Cameron,
Just dropped in to see how you are doing .. 🙂

Hi Oscar, thanks for the reply. Stuff in general is going very well at the moment. Just plugging away session by session as much as I can and the progress from that seems to be going well.

Insta: CoachedbyCP

[Cameron]

Solid session today. Rotated a little bit of my pull stuff around just to try something a tad different as seen below. Topped at out at 95kg x 2 on seated shoulder press. Really not long left until I take it to 2 plates. It is also one of the only sets (my top set on shoulder press) that I wrap my elbows for. As well all know wrapping your joints aren’t the best for actual muscle stimulus. One the 100 has been hit the top set will also be no wraps like the back off set is. Hoping to hit this mark before the end of this month.

Upper B

Cable Row x 9

Seated Shoulder Press (Barbell) x2 x7

Bench Press (Barbell) x2 x4

Dips +20kg x11, BW x16

Cable Fly x12 x8

Lat Raise (Machine) x7 x8

Lat Pulldown x9 x9

Cable Row x10

Single Arm Lat Pulldown x10 x10

Rear Delt Cable Flys x10 x10

Tricep Pushdown x17 x15

Overhead Tricep Extension x12 x10

Insta: CoachedbyCP

[Cameron]

Following hack squats going well at North West Mecca a couple of weeks ago, I decided to try the Matrix Hack Squat at my gym as the foot plate is quite steep which seems to work better with my knees. The hack felt fine on my knees (for now at least) so hacks will be replacing back squats as hacks feel way better on my quads. So hopefully we get some big fucking Leggies!!!

Lower A:

Hack Squat: x6 x10

Standing Calf Raises x17 x15

Leg Press x12 x10

Lying Leg Curl x8 x8

Leg Extension x20 x18

Preacher Curl (Machine) x13 x8

Hammer Curl x9 x10

Triceps Extensions x25 x12

Overhead Triceps Extensions x12 x11

Hip Adductor x16 x15

Insta: CoachedbyCP

[Cameron]

Decent upper session today. Enjoying training at the moment a lot and lifts are moving nicely. Enjoying being the strongest I’ve ever been. Fucked my first set on overhead press which is rare but it happens from time to time, just have to crack on with the session.

I’m back to work tomorrow so will be back to structuring training around that.

Upper A:

Lat Raises (Machine) x10

Dumbbell Flat Bench x7 x11

Overhead Press x2 x7

Close Grip Bench x8 x12

Chest Fly (Machine) x10 x11

Lat Raises (Machine) x10

Lat Pulldown x6 x8

Chest Supported Row x8 x9

Cable Row x6 x8

Lat Pulldown (Single Arm) x8 x12

Shrugs (Barbell) x12 x11

I will be doing Triceps with biceps tomorrow in my lower day.

Insta: CoachedbyCP

[Cameron]

Had a very good leg session today. Got 220kg x 3 on deadlifts nicely and 400kg on leg press for 3 with good depth. So some nice PBs. I also threw in a set on Hip Thrusts for a bit more glute work.

I also weighed myself on Tuesday morning and I weighed in at 96.8kg.

Lower A:

Deadlifts x3 x5

Leg Press x3 x10

Hip Thrust Barbell x6

Leg Extensions x12 x10

Seated Leg Curl x10 x8

Calf Extension x15 x15

Hip Adductor x18 x15

Preacher Curl (Dumbbell) x10 x10

Hammer Curl x10 x10

Insta: CoachedbyCP

[Cameron]

Good Upper session yesterday. Some nice PBs too. Got 90kg x 4 on seated shoulder press so the 100kg is edging closer.

Upper B

Lat Pulldown x 6

Shoulder Press (Barbell) x4 x5

Bench Press x3 x6

Dips +20kg x10 BW x14

Chest Fly (Cable) x15 x15

Lateral Raise (Machine) x6 x8

Lat Pulldown x8

Cable Row x8 x9

Iso Seated Row x7 x10

Rear Delt Flys (Cable) x8 x10

Triceps Pushdown x20 x12

Overhead Triceps Extension x7 x10

Insta: CoachedbyCP

[Cameron]

Very good session today. Got to go heavy on the plate loaded squat press (my gym in London doesn’t have one) also hit 150kg on back squats and 140kg on the back off. Happy with where my back squat has got too and I am going to seek to pull it out of routine as I think I can get better stimulus elsewhere.

Lower A:

Back Squat x5 x7

Squat Press (Plate Loaded) x6 x8

Calf Extensions (Machine) x14 x14

Seated Leg Curl x10 x13

Leg Extension x11 x13

Hip Adductor x20 x14

Preacher Curl (Dumbbells) x6 x12

Hammer Curls x10 x10

Insta: CoachedbyCP