[Nick82]

Taking a few extra days is better than going back early and lengthening your recovery time.

[Nick82]

100% Agree there, everyone is going to be different aren’t they.

I had it last year and it floored me, this time it’s not been as bad, so far. Although more up and down, one minute I feel fine, the next I feel shit again.

[Nick82]

I’ve run the ebook workouts for the last year. Once I hit 12 reps on the back off set I up the weight each time. Same with the 5-9 top set. It’s worked well for me

[Nick82]

Updated:
PPL

Pull 1
Pull overs 12-15, 8-12
Pull downs 5-9, 12-15
SLDL 5-9, 12-15
DB Rows 5-9, 12-15
BB behind neck Shrugs 5-9, 12-15
BB curls 4 x 8-12
V sit ups 3 x 10-12

Push 1
Machine flies 12-15, 8-12
Incline bb bench 5-9, 12-15
Flat Db press 5-9, 12-15
Ohp 5-9, 12-15
Dips 5-9, 12-15
DB lat raise 3 x 8-12
Triceps push downs 4 x 8-12
Planks 3 x 30-40 seconds

Legs 1
Legs extensions 12-15, 8-12
DB Squats 5-9, 12-15
Leg press 5-9, 12-15
Leg curls 5-9, 12-15
Walking lunges 5-9, 12-15
Calf raise 4 x 8-12
Legs raise 3 x 10-12

Pull 2
Straight arm pull downs 12-15, 8-12
Pronated Pull downs 5-9, 12-15
RDL 5-9, 12-15
BB Rows 5-9, 12-15
Db Shrugs 5-9, 12-15
DB curls 4 x 8-12
V sit ups 3 x 10-12

Push 2
Cable flies 12-15, 8-12
Incline Db bench 5-9, 12-15
Machine chest press 5-9, 12-15
DB oh press 5-9, 12-15
Dips machine 5-9, 12-15
Machine lat raise 3 x 8-12
Rope Triceps push downs 4 x 8-12
Planks 3 x 30-40 seconds

Legs 2
Legs extensions 12-15, 8-12
Pendulum Squats 5-9, 12-15
Lying Leg press 5-9, 12-15
Single Leg curls 5-9, 12-15
Reverse lunges 5-9, 12-15
Seated Calf raise 4 x 8-12
Legs raise 3 x 10-12

Think I’ve covered everything with exercise selection.

[Nick82]

No, not to failure.

[Nick82]

Hi Jordan, I’ll still be warming up as per the ebook so maybe I don’t need the 8-12 set and will just go into 5-9 set after my warm up sets

[Nick82]

Face pulls and rear delt machine flies.

[Nick82]

1 week down and 2 weight training sessions and 4 hour+ long fast paced walks in the blistering heat done. Plus running around with kids in and out of pool all day.
Another weight training session booked tomorrow am.
Fair few beers but mainly been having omelettes and porridge for breakfast and meat and salads for lunch and dinner (plus a few ice creams)
All in all the kids are having a great time so that’s the main thing!

[Nick82]

Cheers guys.
It was more out of interest more than anything.
Managed just over 15k steps today. Plus loads of playing in the pool with the kids. Topper off with some nice food and a few beers and g&t’s.
Will get up and train tomorrow. Then same steps and activity tomorrow.

[Nick82]

Great weather isn’t mate! I do a desk job at home so my activity in the day is a lot more when I’m away I’m already on 9k steps for the day. Earn a few beers and some g&t’s!

[Nick82]

Gym for the stay

[Nick82]

When I could only train 3 days a week I used to train similar to Claire’s suggestion.

Monday Full Body
Wednesday Upper
Friday Lower

Repeat.

I used to have 2 rotations of this. Did this for a year. Worked well.

[Nick82]

Finally got some physio booked for my shoulder. Hopefully will improve pressing.

[Nick82]

Tuesday 7th June – Push 1

Treadmill

10 mins @ 6.2 / 6 incline

Shoulder warm up

HS High Incline machine press 5-9, 10-12
(Seat 6)

20 x 5
30 x 4
40 x 3
50 x 2

60 x 5
50 x 10
(Up reps)

Nautilus chest press (neutral grip) 5-9, 10-12
(Seat 3, back3)

40 x 8
50 x 4

60 x 6
55 x 10
(Up reps)

Smith Shoulder press 5-9, 10-12
(HS smiths, Back 6)

Bar x 10
20 x 6

40 x 9
30 x 12
(Up weight)

Champagne press 5-12, 10-15
(Seat 4)

10 x 10

15 x 10
12.5 x 12
(Up weight)

Cable flies 15-20, 15-20
(Clip 6)

25 x 10
20 x 15
(Up reps)

Chest stretch

Seated DB side raise 15-20, 15-20

7.5 x 16
7.5 x 16
(Slower reps)

Shoulder stretch

Dip machine (upstairs)

35 x 10

65 x 9
45 x 12
(Up weight)

Tricep stretch

Abs 3 sets leg raises

17, 17, 17
(Up reps)

Stairs

20 mins @ 8

[Nick82]

Saturday 4th June – Legs 2

Bike

10 mins @ 10
4.66k

Db Squats 5-9, 10-12

15 x 5
20 x 4
25 x 3
32.5 x 2
37.5 x 1

42.5 x 8
37.5 x 11
(Up reps)

Leg press (wide) 5-9, 10-12

160 x 5
200 x 4
220 x 3

240 x 9
220 x 12
(Better reps)

Prime Leg extension 5-9, 10-12
(Settings 5,2,5, start,mid&end)

20 x 10
40 x 8

67.5 x 6
60 x 10
(Better reps)

Adductor 5-9, 10-12

110 x 8

125 x 9
115 x 12
(Up reps)

Quad stretch

Seated hamstring curl 5-9, 10-12

22.5 x 10
27.5 x 5
30 x 3

40 x 9
35 x 12
(Up weight)

Lying leg curl (feet close) 5-9, 10-12

25 x 5
32 x 3
39 x 2
46 x 1

53 x 5
46 x 10
(Up reps)

Hamstring stretch

Toe press 5-9, 10-12

90 x 10

110 x 6
100 x 10
(Up weight)

Calf stretch

Stairs

20 mins @ 8