[Nick82]

Monday 18th 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 6
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 7
70 x 10
(Up reps)

Pec Dec machine 5-9, 10-12
(Seat 2, clip 2 from front)

33 x 10

47 x 6
40 x 10
(Up 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 15
(Up reps)

Shoulder stretch

Dips (tricep focus, front of bars) 6-9, 10-12

Bw x 10
Bw x 8
(Better reps)

Narrow grip press up 6-9, 10-12

10
8
(Up reps)

V bar tricep 15-20, 15-20

30 x 20
35 x 20
(Up weight)

Tricep stretch

Abs 4 sets v sits 15

15, 15, 12, 12,
(Up reps)

Ab stretch

Treadmill

10 mins Incline 6 @6.2

[Nick82]

Saturday 17th April – Legs 1 DELOAD

Bikes

5 mins @ 8
2.15k

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

100 x 6
140 x 5
180 x 4
220 x 3
240 x 2

260 x 5
220 x 11
(Up reps)

Leg press 15-20, 15-20, 50.
(Last set drop set)

120 x 18
100 x 20 ds
80 x 35
(Up reps)

Legs extension 8-10 (Triple drop set)

54 x 15
61 x 12

Quad stretch

Laying hamstring curl 5-9, 10-12

25 x 15
39 x 3

53 x 8
46 x 10

Abductor 15-20, 15-20

115 x 15
105 x 15
95 x 15

Hamstring stretch

Donkey calf raise 10-12, 10-12, 10-12

40 x 15,15
(Up weight)

Calf stretch

Stairs

15 mins @ 10 x 6.7k

[Nick82]

Do any of this make rice more enjoyable to eat cold?

[Nick82]

Thanks Hilly, I’ll try the shake and banana tomorrow morning and see how I get on with that then.

I need to get some carb powder.

[Nick82]

Thanks Claire. I’ll have a look at both of those supps then.
I make sure I have a pint of water upon waking and often have a rehydration sachet in with it which normally works well.

[Nick82]

Im currently working towards cutting body fat and retaining muscle

[Nick82]

Wednesday 13th April – Pull 1 DELOAD

Treadmill

5 mins @ 6.2 / 6 incline

DB pullover 5-9, 10-12

15 x 20

20 x 12
17.5 x 15

Lat pull down 5-9, 10-12
(Knee 2, Seat 3)

60 x 20

80 x 12
70 x 15

Rack chins

Bw x 6
Bw x 6

Seated cable row

6 x 20
7 x 15

Db row

20 x 15
(Up reps)

Rear delt machine
(Seat 2) (open palms on handles)

26 x 20
33 x 15

Back stretch

Single arm LF preacher 8-12, 8-12

10 x 20
15 x 15

Hammer curls (triple drop set) 15

7.5 x 20
10 x 15

Bicep stretch

Seated Calves 8-10, 8-10, 8-10,
(1 min rest then into stretch)

80 x 20
100 x 15

Calf stretch

Treadmill

5 mins @ 6.2 / 6 incline

[Nick82]

Tuesday 12th April – Push 1 DELOAD

Treadmill

5 mins @ 6.5 / 6 incline

Shoulder warm up

HS High Incline machine press

20 x 20

40 x 12
30 x 15

DB press

20 x 15
25 x 5

Smith Shoulder press
(Front gym, Back 6)

Bar x 20

30 x 12
20 x 15

Close Grip Bench press

40 x 12
30 x 15

Cable flies
(Clip 14)

10 x 15
10 x 15

Chest stretch

Seated DB side raise

7.5 x 12
5 x 15

Shoulder stretch

HS triceps extension machine
(Seat 5)

40 x 12
30 x 15

Tricep rope push down

30 x 12
25 x 15

Tricep stretch

Abs leg raises

16, 16,
(Up reps)

Ab stretch

Stairs

10 mins @ 8
44 floors

[Nick82]

Friday 8th April – Legs 2

Bikes

5 mins @ 8
2.06k

Db Squats 5-9, 10-12

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

37.5 x 9
32.5 x 12
(Up weight)

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

160 x 5
200 x 3
240 x 1

280 x 7
240 x 10
(Better reps)

Linear Hack squat 5-9, 10-12
(Legs forward)

40 x 8

90 x 6
80 x 10
(Up reps)

Adductor (rest pause) 12,6,3

107.5 x 8

117.5 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 7
35 x 10
(Up reps)

Atlantis Glute bridge machine 5-9, 10-12
(Seat 4, hip 2)

10 x 8
15 x 5

30 x 7
20 x 10
(Up reps)

Prime lying leg curl (feet close) 15-20, 15-20
(Leg 6)

(GO BACK TO LF LEG CURL NEXT WEEK)

20 x 15
20 x 10
(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 8

107.5 x 15 ds
97.5 x 15 ds
87.5 x 15
(Slower reps)

Calf stretch

[Nick82]

Wednesday 6th April – 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 1

75 x 9
65 x 12
(Up weight)

Chin ups (palms facing) 5-9, 10-12
(Knee supported)

-38 x 10
-33 x 11
(Up reps)

Pronated lat pull downs 5-9, 10-12

40 x 8
47 x 4

61 x 5
54 x 10
(Up reps)

Single hammer row 5-9, 10-12
(Weight each arm)

40 x 6

62.5 x 5
52.5 x 10
(Up reps)

DB Shrugs, 15

27.5 x 15
(Slower reps)

Back stretch

DB rear delt 5-9, 10-12
(Seated)

7.5 x12
5 x 12
(Slower reps)

Face pulls (rest pause) 15,8,5
(Setting 7)

40 x 16,9,7
(Up reps)

Hoist preacher curl 6-9, 10-12

20 x 12

30 x 9
25 x 12
(Better reps)

Seated db curl 6-9, 10-12

15 x 9
12.5 x 12 ds 7.5 x 12
(Up reps)

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

[Nick82]

Tuesday 4th April – Push 2

Treadmill

5 mins @ 6.2 / 6 incline

Decline machine press 5-9, 10-12

40 x 5
50 x 4
60 x 3
80 x 2
90 x 1

100 x 6
90 x 10
(Up weight)

High incline db press 5-9, 10-12
(Seat 4)

20 x 5
25 x 3

30 x 8
25 x 12
(Up reps)

Pec Dec machine 5-9, 10-12
(Seat 2, clip 2 from front)

33 x 8
40 x 4

54 x 6
47 x 10
(Up 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 15
(Up reps)

Shoulder stretch

Dips (tricep focus, front of bars) 6-9, 10-12

Bw x 10
Bw x 8
(Better reps)

Narrow grip press up 6-9, 10-12

6
7
(Up reps)

Single arm overhead tricep ext 15-20, 15-20

10 x 12
7.5 x 13
(Up reps)

Tricep stretch

Abs 4 sets v sits 15

15, 15, 12, 12,
(Up reps)

Ab stretch

Bike intervals

5 mins @ 8. 40/20

5mins @ 8 steady

4.40k

[Nick82]

Saturday 2nd April – Legs 1

Bikes

5 mins @ 8
2.15k

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

140 x 5
180 x 4
220 x 3
240 x 3

260 x 7
220 x 11
(Up reps)

Single leg press 8-10, 8-10

145 x 8

205 x 7
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
(Slower reps)

Leg press 15-20, 15-20, 50.
(Last set drop set)

120 x 18
100 x 20 ds
80 x 35
(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
(Better reps)

Abductor (rest pause) 15,8,5

107.5 x 16,10,7
(Up reps)

Hamstring stretch

Donkey calf raise 10-12, 10-12, 10-12

60 x 12
70 x 12
80 x 12
(Up weight)

Calf stretch

Bike

5 mins @ 8 x 2.22k

[Nick82]

Friday 1st April – Pull 1

Treadmill

5 mins @ 6.2 / 6 incline

DB pullover 5-9, 10-12

12.5 x 5
15 x 4
17.5 x 3
22.5 x 2
25 x 1

30 x 6
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 11
(Better reps)

RDL 5-9, 5-9, 5-9,

40 x 5
60 x 3
70 x 1

80 x 8
75 x 9
70 x 10
(Up reps)

Rack chins 10-12, 10-12

Bw x 10
Bw x 9
(Up reps)

Seated cable row (Triple drop set) 10.

6 x 8

10 x 10 ds
9 x 9 ds
8 x 7 ds
(Up reps)

Db row 15-20

25 x 16
(Up reps)

Rear delt machine (rest pause) 12,6,3
(Seat 2) (open palms on handles)

33 x 12,9,6
(Up reps)

Back stretch

Single arm LF preacher 8-12, 8-12

17.5 x 6

27.5 x 8
22.5 x 10
(Up weight)

Hammer curls (triple drop set) 15

12.5 x 15 ds
10 x 10 ds
7.5 x 8
(Up reps)

Bicep stretch

Seated Calves 8-10, 8-10, 8-10,
(1 min rest then into stretch)

115 x 8
125 x 8
135 x 8
(Up reps)

Calf stretch

Treadmill

5 mins @ 6.2 / 6 incline

[Nick82]

Wednesday 30th March – Push 1

Treadmill

5 mins @ 6.5 / 6 incline

Shoulder warm up

HS High Incline machine press 5-9, 10-12

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

60 x 6
50 x 10
(Up reps)

DB press 5-9, 10-12

25 x 5
27.5 x 2

30 x 9
27.5 x 10
(Up reps)

Smith Shoulder press 5-9, 10-12
(Front gym, Back 6)

Bar x 10
20 x 5
40 x 3
Llpp ppl
50 x 7
40 x 10
(Up reps)

Close Grip Bench press 5-9, 10-12

40 x 5

55 x 5
45 x 10
(Up reps)

Cable flies 15-20, 15-20
(Clip 14)

10 x 22
15 x 19
(Up reps)

Chest stretch

Seated DB side raise 15-20, 15-20

10 x 12
7.5 x 14
(Slower reps)

Shoulder stretch

HS triceps extension machine 10-12, 10-12
(Seat 5)

50 x 11
55 x 10
(Up reps)

Tricep rope push down 15-20 (rest pause 10 sec, 3 sets)

35 x 18, 11, 8
(Up reps)

Tricep stretch

Abs 4 sets leg raises

16, 16, 16, 16
(Up reps)

Ab stretch

Treadmill (did school walk instead)

5 mins @ 6.2 / 6 incline

Shoulder was very tight today, changed a few exercises up to hit my shoulders and chest at different angles which seemed to work well. If it doesn’t improve by next week I’ll get some physio.

[Nick82]

Monday 28th March – Legs 2

Bikes

5 mins @ 8
2.06k

Db Squats 5-9, 10-12

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

35 x 9
30 x 12
(Up weight)

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

160 x 5
200 x 3
240 x 1

280 x 6
240 x 10
(Better reps)

Linear Hack squat 5-9, 10-12
(Legs forward)

40 x 8

85 x 9
75 x 12
(Up reps)

Adductor (rest pause) 12,6,3

107.5 x 8

117.5 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 6
35 x 10
(Up reps)

Atlantis Glute bridge machine 5-9, 10-12
(Seat 4, hip 2)

(Add lower warm up next week)

20 x 10
30 x 7
(Up reps)

Lying leg curl (feet close) 15-20, 15-20

34.5 x 20
37 x 16
(Up reps)

Walking lunges 15-20, 15-20

Bw x 19
Bw x 20
(Up reps)

Hamstring stretch

Toe press 15 (1 triple ds)

87.5 x 8

107.5 x 15 ds
97.5 x 15 ds
87.5 x 15
(Slower reps)

Calf stretch