Forum Replies Created

Page 5 of 9
  • Nick82

    Member
    May 27, 2022 at 9:48 am in reply to: Nick's Training Log

    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 2

    70 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 5

    61 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

  • Nick82

    Member
    May 23, 2022 at 4:33 pm in reply to: Sternoclavicular issue

    Thanks mate, ill have a look at these tonight ??

  • Nick82

    Member
    May 22, 2022 at 8:54 pm in reply to: Sternoclavicular issue

    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

  • Nick82

    Member
    May 22, 2022 at 8:49 pm in reply to: Sternoclavicular issue

    Thanks for reply Jordan. It’s mainly incline press, flat press and flies.

  • Nick82

    Member
    May 6, 2022 at 7:39 pm in reply to: Nick's Training Log

    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.

  • Nick82

    Member
    May 6, 2022 at 7:37 pm in reply to: Nick's Training Log

    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 2

    80 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 2

    80 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 4

    25 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

  • Nick82

    Member
    May 6, 2022 at 7:37 pm in reply to: Nick's Training Log

    Thursday 27th April – Legs 1

    Bikes

    5 mins @ 8
    2.15k

    Lying leg press 5-9, 10-12
    (Seat 8)

    140 x 8
    160 x 4
    200 x 3
    220 x 3

    240 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 2

    55.5 x 9
    51 x 12
    (Up weight)

    Seated hamstring 5-9, 10-12

    20 x 8
    30 x 6

    37.5 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)

  • Nick82

    Member
    May 6, 2022 at 7:37 pm in reply to: Nick's Training Log

    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 2

    30 x 7
    27.5 x 10
    (Up reps)

    Lat pull down 5-9, 10-12
    (Knee 2, Seat 2)

    80 x 8
    90 x 6

    110 x 9
    100 x 10
    (Better reps)

    RDL 5-9, 5-9

    40 x 5
    60 x 3
    70 x 1

    80 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

  • Nick82

    Member
    May 6, 2022 at 7:36 pm in reply to: Nick's Training Log

    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 3

    50 x 6
    40 x 10
    (Up reps)

    Slight incline DB press 5-9, 10-12
    (Seat 2)

    25 x 6
    27.5 x 3

    32.5 x 6
    30 x 10
    (Up reps)

    Smith Shoulder press 5-9, 10-12
    (Savage machine, Back 6)

    Bar x 10
    20 x 5

    40 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

  • Nick82

    Member
    May 6, 2022 at 7:36 pm in reply to: Nick's Training Log

    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 3

    50 x 6
    40 x 10
    (Up reps)

    Slight incline DB press 5-9, 10-12
    (Seat 2)

    25 x 6
    27.5 x 3

    32.5 x 6
    30 x 10
    (Up reps)

    Smith Shoulder press 5-9, 10-12
    (Savage machine, Back 6)

    Bar x 10
    20 x 5

    40 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

  • Nick82

    Member
    May 6, 2022 at 7:36 pm in reply to: Nick's Training Log

    Friday 22nd April – Legs 2

    Bike

    5 mins @ 10
    1.96k

    Db Squats 5-9, 10-12

    15 x 5
    20 x 4
    25 x 3
    30 x 2
    35 x 1

    40 x 6
    35 x 10
    (Up reps)

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

    160 x 6
    200 x 4
    220 x 3

    240 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 3

    40 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

  • Nick82

    Member
    May 2, 2022 at 6:34 pm in reply to: Pre work out meal morning training

    Thanks mate ????

  • Nick82

    Member
    April 28, 2022 at 9:00 pm in reply to: What trainers do you wear for leg day?

    I wear adidas weightlifting shoes on leg day.

  • Nick82

    Member
    April 20, 2022 at 6:28 am in reply to: Pre work out meal morning training

    Thanks Rhea

  • Nick82

    Member
    April 19, 2022 at 1:13 pm in reply to: Nick's Training Log

    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 2

    70 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 5

    61 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

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