
Nick82
Forum Replies Created
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Sunday 8th May – Pull 2
Treadmill
5 mins @ 6.2 / 6 incline
Pullover machine 5-9, 10-12
(Seat 3)40 x 5
45 x 4
50 x 3
60 x 270 x 8
60 x 11
(Up reps)Chin ups (palms facing) 5-9, 10-12
(Knee supported)-38 x 12
-33 x 9
(Lower resistance)Pronated lat pull downs 5-9, 10-12
40 x 8
47 x 561 x 6
54 x 10
(Up reps)Single hammer row 5-9, 10-12
(Weight each arm)40 x 6
60 x 7
50 x 10
(Up reps)Dual bench DB row 15-20, 15-20
(Seat 4)15 x 15
17.5 x 12
(Up reps)DB Shrugs, 15
27.5 x 15
(Up weight)Back stretch
DB rear delt 5-9, 10-12
(Seated)7.5 x 15
5 x 16
(Slower reps)Face pulls (rest pause) 15,8,5
(Setting 6)40 x 12,8,5
(Up reps)Hoist preacher curl 6-9, 10-12
20 x 12
35 x 9
30 x 12
(Up weight)Seated db curl 6-9, 10-12
12.5 x 8
10 x 11
(Slower reps)Bicep stretch
Seated Calves cluster set 6 x 4
110 x 4,4,4,4,4,4
(Up weight)Calf stretch
Stair master (did lawn straight after today)
5 mins @ 8
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Thanks mate, ill have a look at these tonight ??
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Thanks Kamara, that’s on my to do list for next week, I’ve been hoping it would get better by itself but can’t seem to shake it
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Thanks for reply Jordan. It’s mainly incline press, flat press and flies.
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Had a stomach bug rip through the household this week. 3 days of not being able to eat, I’ve come out the other side now and considering training tomorrow, not sure if to pick up were I left off and see how it goes or do a deload full body workout and start again next week.
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Friday 29th April – Push 2
Treadmill
5 mins @ 6.2 / 6 incline
Slow everything down!!!!!
Decline machine press 5-9, 10-12
40 x 5
50 x 4
60 x 3
70 x 280 x 7
70 x 10
(Up reps)High Incline machine press 5-9, 10-12
(Nautilus – Back 2, seat 5)50 x 5
60 x 3
70 x 280 x 8
70 x 10
(Up reps)Pec Dec machine 5-9, 10-12
(Seat 2, clip 2 from front)33 x 10
47 x 9
40 x 12
(Slower reps)Chest stretch
DB press 5-9, 10-12
(Seat 6)15 x 8
20 x 425 x 6
20 x 10
(Up reps)Single arm side raise 10-12, 10-12
7.5 x 12
10 x 11
(Up reps)Atlantis side raise 15
(Platform 4)18.6 x 16
(Up reps)Shoulder stretch
Dips (tricep focus, front of bars) 6-9, 10-12
Bw x 10
Bw x 8
(Up reps)V bar tricep 15-20, 15-20
35 x 20
40 x 20
(Up weight)Narrow grip press up 6-9, 10-12
10
8
(Up reps)Tricep stretch
Abs 4 sets v sits 15
15, 15, 12, 12,
(Up reps)Ab stretch
Stairs
5 level 8, 22 levels
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Thursday 27th April – Legs 1
Bikes
5 mins @ 8
2.15kLying leg press 5-9, 10-12
(Seat 8)140 x 8
160 x 4
200 x 3
220 x 3240 x 6
220 x 7
(Up reps)Single leg press 8-10, 8-10
145 x 8
205 x 8
185 x 10
(Up reps)Legs extension 8-10 (Triple drop set)
56.5 x 10 ds
49.5 x 10 ds
42.5 x 10
(Up reps)Leg press 15-20, 15-20, 50.
(Last set drop set)120 x 18
100 x 20 ds
80 x 36
(Up reps)Quad stretch
Laying hamstring curl 5-9, 10-12
25 x 5
39 x 3
53 x 255.5 x 9
51 x 12
(Up weight)Seated hamstring 5-9, 10-12
20 x 8
30 x 637.5 x 9
32.5 x 12
(Slower reps)Abductor 15-20, 15-20
115 x 20
110 x 20
(Slower reps)Abductor (rest pause) 15,8,5
110 x 15,8,5
(Slower reps)Hamstring stretch
Donkey calf raise 10-12, 10-12, 10-12
60 x 15
70 x 12
80 x 12
(Up reps)Calf stretch
Bike
5 mins @ 8 x 2.22k
(Not today, school run)
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Tuesday 26th April – Pull 1
Treadmill
5 mins @ 6.2 / 6 incline
DB pullover 5-9, 10-12
12.5 x 5
15 x 4
20 x 3
25 x 230 x 7
27.5 x 10
(Up reps)Lat pull down 5-9, 10-12
(Knee 2, Seat 2)80 x 8
90 x 6110 x 9
100 x 10
(Better reps)RDL 5-9, 5-9
40 x 5
60 x 3
70 x 180 x 8
75 x 9
(Up reps)Rack chins 10-12, 10-12
(Clip 4 savage smiths)Bw x 10
Bw x 9
(Up reps)Seated cable row (Triple drop set) 10.
6 x 8
10 x 12 ds
9 x 10 ds
8 x 8 ds
(Up reps)Db row 15-20
25 x 17
(Up reps)Rear delt machine (rest pause) 12,6,3
(Seat 2) (open palms on handles)40 x 12,6,3
(Up reps)Back stretch
Single arm LF preacher 8-12, 8-12
17.5 x 6
27.5 x 9
22.5 x 11
(Up reps)Hammer curls (triple drop set) 15
12.5 x 15 ds
10 x 12 ds
7.5 x 10
(Up reps)Bicep stretch
Seated Calves 8-10, 8-10, 8-10,
(1 min rest then into stretch)120 x 8
130 x 8
140 x 8
(Up reps)Calf stretch
Treadmill
5 mins @ 6.2 / 6 incline
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Saturday 23rd April – Push 1
Treadmill
5 mins @ 6.5 / 6 incline
Shoulder warm up
HS High Incline machine press 5-9, 10-12
(Seat 5)20 x 5
30 x 4
40 x 350 x 6
40 x 10
(Up reps)Slight incline DB press 5-9, 10-12
(Seat 2)25 x 6
27.5 x 332.5 x 6
30 x 10
(Up reps)Smith Shoulder press 5-9, 10-12
(Savage machine, Back 6)Bar x 10
20 x 540 x 5
30 x 10
(Up reps)Champagne press 5-9, 10-12
(Seat 5)7.5 x 5
12.5 x 9
10 x 12
(Up weight)Cable flies 15-20, 15-20
(Clip 14)10 x 22
15 x 20
(Up reps)Chest stretch
Seated DB side raise 15-20, 15-20
7.5 x 15
7.5 x 15
(Up reps)Shoulder stretch
HS triceps extension machine 10-12, 10-12
(Seat 5)50 x 12
40 x 12
(Up reps)Tricep rope push down 15-20 (rest pause 10 sec, 3 sets)
35 x 19, 12, 9
(Up reps)Tricep stretch
Abs 3 sets leg raises
17, 17, 17
(Up reps)Ab stretch
Incline treadmill
5 mins @ 7 incline, speed 6.2
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Saturday 23rd April – Push 1
Treadmill
5 mins @ 6.5 / 6 incline
Shoulder warm up
HS High Incline machine press 5-9, 10-12
(Seat 5)20 x 5
30 x 4
40 x 350 x 6
40 x 10
(Up reps)Slight incline DB press 5-9, 10-12
(Seat 2)25 x 6
27.5 x 332.5 x 6
30 x 10
(Up reps)Smith Shoulder press 5-9, 10-12
(Savage machine, Back 6)Bar x 10
20 x 540 x 5
30 x 10
(Up reps)Champagne press 5-9, 10-12
(Seat 5)7.5 x 5
12.5 x 9
10 x 12
(Up weight)Cable flies 15-20, 15-20
(Clip 14)10 x 22
15 x 20
(Up reps)Chest stretch
Seated DB side raise 15-20, 15-20
7.5 x 15
7.5 x 15
(Up reps)Shoulder stretch
HS triceps extension machine 10-12, 10-12
(Seat 5)50 x 12
40 x 12
(Up reps)Tricep rope push down 15-20 (rest pause 10 sec, 3 sets)
35 x 19, 12, 9
(Up reps)Tricep stretch
Abs 3 sets leg raises
17, 17, 17
(Up reps)Ab stretch
Incline treadmill
5 mins @ 7 incline, speed 6.2
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Friday 22nd April – Legs 2
Bike
5 mins @ 10
1.96kDb Squats 5-9, 10-12
15 x 5
20 x 4
25 x 3
30 x 2
35 x 140 x 6
35 x 10
(Up reps)Leg press (wide) 5-9, 10-12
160 x 6
200 x 4
220 x 3240 x 6
220 x 10
(Up reps)Linear Hack squat 5-9, 10-12
(Legs forward)40 x 8
90 x 7
80 x 10
(Better reps)Adductor (rest pause) 12,6,3
107.5 x 8
120 x 12,6,3
(Up weight)Quad stretch
Seated hamstring curl 5-9, 10-12
22.5 x 10
27.5 x 5
30 x 340 x 8
35 x 10
(Up reps)Atlantis Glute bridge machine 5-9, 10-12
(Seat 4, hip 2)20 x 10
30 x 6
25 x 10
(Up reps)Lying leg curl (feet close) 15-20, 15-20
34.5 x 20
37 x 17
(Up reps)Walking lunges 15-20, 15-20
Bw x 20
Bw x 20
(Up reps)Hamstring stretch
Toe press 15 (1 triple ds)
87.5 x 10
(lower weight, slower reps)
107.5 x 15 ds
97.5 x 15 ds
87.5 x 15
(Slower reps)Calf stretch
Bike
10 mins @ 10
4.19k -
Thanks mate ????
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I wear adidas weightlifting shoes on leg day.
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Thanks Rhea
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Tuesday 19th April – Pull 2
Treadmill
5 mins @ 6.2 / 6 incline
Slow everything down!!!!
Pullover machine 5-9, 10-12
(Seat 3)40 x 5
45 x 4
50 x 3
60 x 270 x 7
60 x 10
(Up reps)Chin ups (palms facing) 5-9, 10-12
(Knee supported)-38 x 11
-33 x 9
(Up weight)Pronated lat pull downs 5-9, 10-12
40 x 8
47 x 561 x 6
54 x 10
(Up reps)Single hammer row 5-9, 10-12
(Weight each arm)40 x 6
60 x 6
50 x 10
(Up reps)Prime Extreme chest supported row 15-20, 15-20
(Seat 7, chest 5)80 x 10
60 x 15
(Up reps)DB Shrugs, 15
27.5 x 15
(Slower reps)Back stretch
DB rear delt 5-9, 10-12
(Seated)7.5 x 8
5 x 10
(Slower reps)Face pulls (rest pause) 15,8,5
(Setting 6)40 x 12,7,4
(Up reps)Hoist preacher curl 6-9, 10-12
20 x 10
30 x 10
25 x 12
(Up weight)Seated db curl 6-9, 10-12
15 x 6
10 x 10
(Drop weight on 1st, up reps 2nd)Bicep stretch
Seated Calves cluster set 6 x 4
110 x 4,4,4,4,4,4
(Up weight)Calf stretch
Stair master
5 mins @ 8