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Nick82

Member
March 29, 2022 at 8:37 am in reply to: Nick's Training Log

Saturday 26th March – 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
55 x 2
60 x 1

75 x 9
65 x 12
(Up weight)

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

-38 x 9
-45 x 10
(Up reps)

Pronated lat pull downs 5-9, 10-12

40 x 8
47 x 4

63.5 x 5
56.5 x 10
(Better reps)

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

40 x 6

60 x 9
50 x 12
(Up weight)

Prime Extreme chest supported row 15-20, 15-20
(Seat 6, chest 5)

80 x 12
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 9
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 10

30 x 8
25 x 11
(Up 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

Treadmill

5 mins @ 6.2 / 6 incline
Nick82

Member
March 23, 2022 at 7:13 pm in reply to: Nick's Training Log

Wednesday 23rd March – 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
70 x 2
80 x 1

90 x 9
80 x 12
(Up weight)

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

20 x 5
25 x 3

30 x 7
25 x 11
(Up reps)

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

40 x 8
47 x 5

61 x 8
54 x 11
(Better reps)

Chest stretch

Nautilus Shoulder press machine 5-9, 10-12
(Seat 4, palms facing)
(Change to dumbbells next week)

40 x 8
60 x 3

75 x 6
60 x 10
(Up reps)

Single arm side raise 10-12, 10-12

7.5 x 11
10 x 10
(Better reps)

Atlantis side raise 15

16.3 x 15
(Up weight)

Shoulder stretch

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

Bw x 9
Bw x 7
(Better reps)

Narrow grip MTS press machine 6-9, 10-12
(Seat 3)

40 x 6
50 x 4

55 x 5
45 x 10
(Up reps)

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

10 x 11
7.5 x 12
(Up reps)

Tricep stretch

Abs 4 sets v sits 15

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

Ab stretch

Treadmill

5 mins @ 6.2 / 6 incline
Nick82

Member
March 22, 2022 at 8:34 am in reply to: Nick's Training Log

Tuesday 22nd March – Legs 1

Bikes

5 mins @ 8
2.15k

Laying hamstring curl 5-9, 10-12

25 x 5
32 x 4
39 x 3
46 x 2
53 x 1

55.5 x 8
51 x 11
(Up reps)

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

140 x 5
180 x 4
220 x 3

240 x 5
200 x 10
(Up reps)

Single leg press 8-10, 8-10

145 x 8

205 x 6
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 34
(Up reps)

Quad stretch

Seated hamstring 5-9, 10-12

20 x 10
30 x 5

37.5 x 9
32.5 x 12
(Slower reps)

Abductor 15-20, 15-20

115 x 18
110 x 19
(Better reps)

Abductor (rest pause) 15,8,5

107.5 x 16,9,6
(Up reps)

Hamstring stretch

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

60 x 12
70 x 12
80 x 10
(Up reps)

Calf stretch

Bike

5 mins @ 8
Nick82

Member
March 19, 2022 at 6:07 pm in reply to: Nick's Training Log

Saturday 19th March – Pull 1

Treadmill

5 mins @ 6.2 / 6 incline

DB pullover 5-9, 10-12

12.5 x 5
17.5 x 4
20 x 3
22.5 x 2

27.5 x 8
25 x 12
(Up weight)

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

80 x 8
90 x 6

110 x 8
100 x 11
(Up reps)

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

40 x 5
60 x 3
70 x 1

80 x 7
75 x 8
70 x 9
(Up weight)

Rack chins 10-12, 10-12

Bw x 9
Bw x 8
(Up reps)

Seated cable row (Triple drop set) 10.

6 x 8

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

Db row 15-20

25 x 16
(Up reps)

High cable rear delts (rest pause) 12,6,3
(Clip 6)

15 x 10
10 x 10,10
(Up reps)

Back stretch

Single arm LF preacher 8-12, 8-12

12.5 x 5

22.5 x 12
17.5 x 12
(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 weight)

Calf stretch

Treadmill

5 mins @ 6.2 / 6 incline
Nick82

Member
March 16, 2022 at 8:39 pm in reply to: Nick's Training Log

Wednesday 16th March – Push 1

Treadmill

5 mins @ 6.5 / 6 incline

Incline machine press 5-9, 10-12
(Nautilus – Back 1, seat 3)

60 x 5
70 x 4
80 x 3
90 x 2
100 x 1

105 x 5
85 x 10
(Up reps)

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

25 x 5

30 x 8
27.5 x 11
(Up reps)

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

Bar x 10
20 x 5
40 x 3

50 x 6
40 x 10
(Up reps)

Close Grip Bench press 5-9, 10-12

40 x 5

52.5 x 9
42.5 x 12
(Up weight)

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

10 x 20
15 x 18
(Up weight 1st set, up reps 2nd)

Chest stretch

Seated DB side raise 15-20, 15-20

10 x 15
7.5 x 16
(Up reps)

Shoulder stretch

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

50 x 10
55 x 10
(Better 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
Nick82

Member
March 15, 2022 at 9:43 pm in reply to: Nick's Training Log

Tuesday 15th 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 6
30 x 10
(Up rep)

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

160 x 5
180 x 3
200 x 2
240 x 1

280 x 5
240 x 10
(Better/up reps)

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

40 x 8

80 x 9
70 x 12
(Up weight)

Adductor (rest pause) 12,6,3

105 x 8

115 x 12,6,3
(Up weight)

Quad stretch

Seated hamstring curl 5-9, 10-12

20 x 10
25 x 8

37.5 x 9
32.5 x 11
(Up weight)

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

Machine x 10

30 x 6
20 x 10
(Up reps)

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

32 x 20
34.5 x 20
(Up weight)

Walking lunges 15-20, 15-20

Bw x 18
Bw x 19
(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
(Better reps)

Calf stretch
Nick82

Member
March 14, 2022 at 8:19 am in reply to: Nick's Training Log

Sunday 13th March – 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
55 x 2
60 x 1

75 x 6
65 x 10
(Up reps)

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

-40 x 9
-47 x 12
(Lower weight resistance)

HS lever Pronated lat pull downs 5-9, 10-12

80 x 5

100 x 5
80 x 10
(Up reps)

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

40 x 6

60 x 7
50 x 10
(Slower reps)

Prime Extreme chest supported row 15-20, 15-20
(Seat 6, chest 5)

80 x 11
60 x 15
(Up reps)

DB Shrugs, 15

25 x 16

Back stretch

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

7.5 x 9
5 x 12
(Slower reps)

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

40 x 15,8,6
(Up reps)

Hoist preacher curl 6-9, 10-12

20 x 10

30 x 7
25 x 10
(Up reps)

Seated db curl 6-9, 10-12

15 x 7
12.5 x 10 ds 7.5 x 15
(Up reps)

Bicep stretch

Seated Calves cluster set 6 x 4

110 x 4,4,4,4,4,4
(Up weight)

Calf stretch

Treadmill

5 mins @ 6.2 / 6 incline
Nick82

Member
March 9, 2022 at 8:56 pm in reply to: Nick's Training Log

Wednesday 9th March – 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

70 x 2

80 x 1

90 x 5

80 x 10

(Up weight)

High incline db press 5-9, 10-12

(Seat 4)

20 x 5

22.5 x 4

25 x 3

30 x 6

25 x 10

(Up reps)

Pec Dec machine 5-9, 10-12

(Seat 3, clip 2 from back)

40 x 8

61 x 7

54 x 10

(Up reps)

Chest stretch

Nautilus Shoulder press machine 5-9, 10-12

(Seat 4, palms facing)

40 x 5

50 x 3

70 x 9

60 x 10

(Up weight on 1st, reps 2nd)

Single arm side raise 10,10

7.5 x 10

10 x 10

(Up weight)

Atlantis side raise 15,

14 x 15

(Up weight)

Shoulder stretch

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

Bw x 8

Bw x 7

(Up reps)

Narrow grip MTS press machine 6-9, 10-12

(Seat 3)

40 x 6

50 x 4

60 x 8

50 x 10

(Up reps)

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

10 x 10

7.5 x 15

(Up reps)

Tricep stretch

Abs 4 sets v sits 15

15, 12, 12, 12,

(Up reps)

Ab stretch

2 mile walk
Nick82

Member
March 8, 2022 at 8:42 pm in reply to: Nick's Training Log

Tuesday 8th March – Legs 1

Treadmill

5 mins @ 6.2 / 6 incline

Laying hamstring curl 5-9, 10-12

25 x 5
32 x 4
39 x 3
46 x 2
53 x 1

55.5 x 8
51 x 11
(Up reps)

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

140 x 5
160 x 4
180 x 3
200 x 2
220 x 1

260 x 8
300 x 4
200 x 10
(Up reps)

Single leg press 8-10, 8-10

140 x 8

200 x 9
180 x 12
(Up weight)

Legs extension 8-10 (Triple drop set)

56.5 x 10 ds
49.5 x 10 ds
42.5 x 8
(Up reps)

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

120 x 17
100 x 17 ds
80 x 33
(Up reps)

Quad stretch

Seated hamstring 5-9, 10-12

20 x 10
25 x 8

35 x 9
30 x 12
(Up reps)

Abductor 15-20, 15-20

115 x 16
110 x 17
(Up weight)

Abductor (rest pause) 15,8,5

107.5 x 15,8,5
(Up weight)

Hamstring stretch

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

45 x 15
60 x 12
65 x 12
(Up weight)

Calf stretch

Bike

10 mins @ 8
Nick82

Member
March 6, 2022 at 9:46 am in reply to: Nick's Training Log

Think this might get addictive
Nick82

Member
March 6, 2022 at 9:44 am in reply to: Nick's Training Log

Got new toy this weekend.
Nick82

Member
March 4, 2022 at 6:18 pm in reply to: Nick's Training Log

Right shoulder also playing up today, I’ve changed a few exercises that seem to aggravate it. Need to get to the physio to look at my shoulder and work on some stretches on my hams which will help with my lower back.

Friday 4th March – Push 1

Treadmill

5 mins @ 6.5 / 6 incline

Incline machine press 5-9, 10-12
(Nautilus – Back 1, seat 3)

60 x 5
70 x 4
80 x 3
90 x 2
100 x 1

105 x 5
80 x 10
(Up reps)

Flat DB press 5-9, 10-12

25 x 5
30 x 3

35 x 4
30 x 10
(Up reps)

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

Bar x 10
20 x 5
40 x 3

50 x 5
40 x 10

Close Grip Bench press 5-9, 10-12

40 x 5

50 x 9
45 x 12
(Up weight)

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

10 x 20
15 x 17
(Up weight 1st set, up reps 2nd)

Chest stretch

Seated DB side raise 15-20, 15-20

10 x 12
7.5 x 15
(Up reps)

Shoulder stretch

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

45 x 12
50 x 12
(Up weight)

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

35 x 17, 10, 7
(Up reps)

Tricep stretch

Abs 4 sets leg raises

16, 16, 16, 16
(Up reps)

Ab stretch

Treadmill

5 mins @ 6.2 / 6 incline
Nick82

Member
March 2, 2022 at 9:39 pm in reply to: Nick's Training Log

Lower back disc issues playing up today, need to re think the hack squat next week.

Wednesday 2nd March – Legs 2

Treadmill

5 mins @ 6.2 / 6 incline

Precor Hack Squat (wide) 5-9, 10-12

40 x 5
45 x 4
50 x 3
55 x 2
70 x 1

80 x 5
60 x 5
(Up rep) (to much pressure on lower back, switch to dumbbell squat next week)

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

140 x 5
160 x 4
180 x 3
200 x 2

240 x 7
200 x 10
(Up reps)

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

40 x 8

80 x 9
70 x 12
(Up weight)

Adductor (rest pause) 12,6,3
7
105 x 8

112.5 x 12,6,3
(Up weight)

Quad stretch

Seated hamstring curl 5-9, 10-12

20 x 10
25 x 8

37.5 x 7
32.5 x 10
(Up weight)

Glute bridge 5-9, 10-12

10 x 6
5 x 10
(Up reps)

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

32 x 17
34.5 x 16
(Up reps)

Walking lunges 15-20, 15-20

Bw x 16
Bw x 17
(Up reps)

Hamstring stretch

Toe press 15 (1 triple ds each leg)

85 x5

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

Calf stretch
Nick82

Member
March 1, 2022 at 7:45 pm in reply to: Nick's Training Log

Each lift progressed today, pleased as had a shit nights sleep and didn’t feel like getting up this morning but push through it.

Tuesday 1st March – 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
55 x 2
60 x 1

70 x 9
60 x 12
(Up weight)

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

-40 x 8
-47 x 11
(Up reps)

Pronated lat pull downs 5-9, 10-12

40 x 5
47 x 3

61 x 9
54 x 12
(Up weight)

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

40 x 6

60 x 6
50 x 10
(Slower reps)

Prime Extreme chest supported row 15-20, 15-20
(Seat 7, chest 5)

60 x 16
50 x 17
(Up reps)

DB Shrugs, 15

25 x 15

Back stretch

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

7.5 x 9
5 x 12
(Up weight)

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

35 x 15,8,5
(Up weight)

Z bar preacher curl 6-9, 10-12

20 x 8

30 x 6
25 x 10
(Up reps)

Seated db curl 6-9, 10-12

15 x 7
12.5 x 10
(Up reps)

Bicep stretch

Seated Calves cluster set 6 x 4

105 x 4,4,4,4,4,4
(Up weight)

Calf stretch

Treadmill

5 mins @ 6.2 / 6 incline
Nick82

Member
February 27, 2022 at 10:56 am in reply to: Nick's Training Log

Good session this morning. My right shoulder has been playing up for the last few months, it comes and goes but with the forced time off earlier this week it seems to have sorted itself out, if it flares up again I will book in at the physio to try and workout what’s wrong.

Sunday 27th February – Push 2

Treadmill

5 mins @ 6.2 / 6 incline

Decline machine press 5-9, 10-12

40 x 5
45 x 4
50 x 3
60 x 2
70 x 1

80 x 9
70 x 12
(Up weight)

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

20 x 5
22.5 x 4
25 x 3

30 x 6
25 x 10
(Up reps)

Pec Dec machine 5-9, 10-12
(Seat 3, clip 2 from back)

40 x 8

54 x 9
47 x 12
(Slower reps)

Chest stretch

Nautilus Shoulder press machine 5-9, 10-12
(Seat 4, palms facing)

40 x 5
50 x 3

70 x 6
60 x 10
(Up reps)

Single arm side raise 10,10

5 x 15
7.5 x 12
(Up weight)

Cable side raise 15,

5+ 2.5 x 13
(Up reps)

Shoulder stretch

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

5 x 5
Bw x 7
(Up reps)

Narrow grip MTS press machine 6-9, 10-12
(Seat 3)

40 x 6
50 x 4

60 x 7
50 x 10
(Up reps)

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

10 x 15
7.5 x 15
(Up weight)

Tricep stretch

Abs 4 sets v sits 15

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

Ab stretch

Treadmill

5 mins @ 6.2 / 6 incline

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