[Cameron]

Solid upper session. Got to lift 55s for a few reps on dumbbell flat bench which felt rlly good. (I’m back in Essex visiting home with some time off work, my usual gym doesn’t have above 50).

Carried some fatigue from last week from training and travelling around a lot so it was very full on but nothing too bad. Shifted some good weight across the board.

Upper A:

Lateral Raises (Dumbbells) x12

Flat Dumbbell Bench x3 x5

Overhead Press x2 x8

Close Grip Bench x4 x8

Chest Flys (Cable) x16 x13

Lateral Raise (Machine) x6

Lat Pulldown x5 x8

Chest Supported Row x6 x8

Cable Row x7 x8

Single Arm Lat Pulldown x6 x10

Shrugs (Barbell) x6 x8

Triceps Extensions x11 x13

Overhead Triceps Extensions x10 x9

Insta: CoachedbyCP

[Cameron]

Felt a bit shit when I work this morning despite a half decent nights sleep. Gave myself a couple of hrs to wake up properly and then went into my Lower B session. Very good session across the board, despite carrying some fatigue in my quads from Wednesdays Lower A session. But nothing I couldn’t train through. Probably going to have to move leg extensions to single leg as the leg extension machine at my gym is not the best and is very easy to full stack for reps with good form.

Lower B:

Deadlift x6 x10

Leg Press (Single Leg) x8 x12

Calf Raises x16 x14

Leg Curl (Lying) x13 x9

Leg Extensions x22 x20

Hip Adductor x16 x14

Preacher Curl (Machine) x12 x9

Hammer Curl x10 x10

Insta: CoachedbyCP

[Cameron]

Very good Upper B session today. Made a slight adjustment and put one of my lat pulldown sets at the start of the session and it seemed to have worked very well. Good lift progressions across the board.

Upper B:

Lat Pulldown x10

Seated Overhead Press x3 x4

Bench Press (Barbell) x5 x9

Dips x16 x14

Chest Fly (Machine) x10 x11

Lat Raises (Dumbbells) x10 x14

Lat Pulldown x10

Cable Row x6 x11

Single Arm Lat Pulldown x8 x12

Triceps Pushdown x18 x12

Overhead Triceps Extensions x15 x10

Rear Delt Fly (Machine) x14 x10

Insta: CoachedbyCP

[Cameron]

Cheers mate, I will take note and hopefully at some point I find something like it somewhere.

Insta: CoachedbyCP

[Cameron]

Trained at Nathan De Asha’s gym, North West Mecca and what a class gym it is!! Very good session too. Pleasure to see Nathan train as well!

Trained Lower A today and was the first time I tried to Hack Squat in over a year as it use to make my knees hurt a lot. However, today it felt great and my quads felt a lot better in comparison to when I Back Squat. I’ll try the Hack Squat my gym has and see how that feels on my knees. (I’ve noticed it attends to be the shitter Hack Squats that hurt my knees due to the angle of the base you stand on but we will see what I can do).

Lower A:

Hack Squat x15 x5

Leg Press x8 x6

Leg Curl (Seated) x8 x8

Leg Extensions x11 x10

Hip Adductor x15 x12

Standing Calf Raise x15 x12

Preacher Curl (Dumbbell) x9 x8

Hammer Curl x12 x12

Triceps Pushdown x14 x14

Overhead Tricep Extensions x15 x12

Insta: CoachedbyCP

[Cameron]

Very good session today at UltraFlex Rotherham. Some seriously decent lift progressions. First time I took overhead press for 70kg x 4 and the last time I was at UF Rotherham in May 2022 I took 50kg x 3

I switched up some exercises as there was some different machines/kit I want to try but the format was very much the same!

Below I’ve stated the rep ranges per set not just the total amount of sets.

Upper A:

Lateral Raise (Dumbbells) x8

Dumbbell Flat Bench x4 x6

Overhead Press (Barbell) x4 x9

Gym Leco Tricep x6 x10

Chest Fly (Machine) x8 x8

Lateral Raise Machine x8

Lat Pulldown (Cable) x6 x8

Chest Supported Row x5 x8

Extreme Row x10 x8

Seated Row (Prime Machine) x8 x12

Shrugs (Barbell) x8 x12

I will be doing Tricep work with my Bicep work tomorrow when I do Lower A at North West Mecca!

Insta: CoachedbyCP

[Cameron]

Lower B

Deadlift x2

Leg Press (Single Leg) x2

Calf Raises x2

Lying Leg Curl x2

Leg Extensions x2

Hip Adductors x2

Preacher Curl (Machine) x2

Hammer Curl x2

Triceps Extensions x2

Overhead Tricep Extensions x2

Good session, with some decent lift progressions. Particularly on the back off set on Deadlifts. Added 5kg and took the same rep range as 6 days ago.

Rest day tomorrow then Ultraflex Rotherham for Upper A on Tuesday and North West Mecca on Wednesday for Lower A!

Insta: CoachedbyCP

[Cameron]

Had a rest day yesterday. Back to training upper body today.

Upper B:

Shoulder Press (Barbell) x2

Bench Press (Barbell) x2

Dips x2

Chest Fly (Machine) x2

Lateral Raises (Machine) x 2

Lat Pulldown x2

Cable Row x2

Single Arm Lat Pulldown x2

Rear Delt Flys (Cable) x2

I’ll be doing Triceps tomorrow on my leg day.

Insta: CoachedbyCP

[Cameron]

Productive session today. Various sets progressed. I have pulled out all use of knee wraps as my knees seem to be doing fine without them!

Lower A:

Back Squats x2

Leg Press (Single leg) x2

Standing Calf Raises x2

Leg Extension x2

Lying Leg Curl x2

Hip Adductors x2

Unilateral Preacher Curl x2

Hammer Curls x2

Insta: CoachedbyCP