[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

[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