[Nick82]

I had covid last year, floored me for 3 days and then felt better. Hope you both get well soon. ????

[Nick82]

Saturday 26th February – 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

232.5 x 7
202.5 x 10
(Up reps)

Single leg press 8-10, 8-10

140 x 8

200 x 8
180 x 10
(Slower reps)

Legs extension 8-10 (Triple drop set)

54 x 10 ds
47 x 10 ds
40 x 10
(Up weight)

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

120 x 16
100 x 16 ds
80 x 31
(Up reps)

Quad stretch

Seated hamstring 5-9, 10-12

20 x 10
25 x 8

35 x 7
30 x 10
(Up reps)

Abductor 15-20, 15-20

115 x 15
105 x 16
(Up reps)

Abductor (rest pause) 15,8,5

100 x 15,8,5
(Up weight)

Hamstring stretch

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

40 x 12
45 x 12
50 x 12
(Up weight)

Calf stretch

Bike

10 mins @ 8

(Went out walking with family instead today.)

Good session today, all lifts progressed by either weight or increased reps.

[Nick82]

Friday 25th February – 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
20 x 3

25 x 9
22.5 x 12
(Up reps)

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

80 x 8
90 x 6

110 x 6
100 x 10
(Up reps)

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

40 x 5
60 x 3
70 x 1

80 x 5
75 x 6
70 x 6
(Up reps)

Rack chins 10-12, 10-12

Bw x 8
Bw x 7
(Up reps)

Seated cable row (Triple drop set) 10.

6 x 8

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

Db row 15-20

25 x 16
(Up reps)

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

15 x 6
10 x 6,6
(Up reps)

Back stretch

Single arm HS preacher 8-12, 8-12

10 x 10

15 x 8
12.5 x 10
(Up reps)

Dual cable curl (triple drop set) 15

25 x 15
20 x 15
15 x 11
(Up reps)

Bicep stretch

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

100 x 10
110 x 10
120 x 10
(Up weight)

Calf stretch

Back feeling human again today, managed to get my meals in yesterday too (hadn’t been able to much before then) so back to the gym this morning.

[Nick82]

Forced bit of time off the gym for me this week. Celebrated my birthday over the weekend and was looking to be back in the gym Monday but came down with a stomach bug and have been ill last few days. Feeling a bit better today but still not managing to eat much. Hoping to get back in the gym Friday

[Nick82]

All lifts progressed today so pleased with that.
40’th birthday tomorrow so a day off and a cheat meal lunch out with the family.

[Nick82]

Wednesday 17th February – Push 1

Treadmill

5 mins @ 6.2 / 6 incline

Incline machine press 5-9, 10-12
(Nautilus – Back 2, seat 3)

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

100 x 7
80 x 10
(Up reps)

Flat DB press 5-9, 10-12

20 x 5
25 x 3
30 x 2

35 x 4
30 x 9
(Up reps)

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

Bar x 10
20 x 5
30 x 3

40 x 7
30 x 10

Close Grip Bench press 5-9, 10-12

40 x 5

50 x 7
45 x 11
(Up reps)

Pec Dec machine 15-20, 15-20
(Seat 4, clip 2)

33 x 20
47 x 17
(Up weight 1st set, up reps 2nd)

Chest stretch

Seated DB side raise 15-20, 15-20

7.5 x 20
7.5 x 20
(Up reps)

Shoulder stretch

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

40 x 12
50 x 10
(Up weight 1st, up reps 2nd)

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

35 x 16, 9, 7
(Up reps)

Tricep stretch

Abs 4 sets leg raises

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

Ab stretch

Treadmill

5 mins @ 6.2 / 6 incline

[Nick82]

Completed the first cycle of the PPL program, not to look at pushing the reps/weight for the next cycle.

[Nick82]

Wednesday 16th February – Legs 2

Treadmill

5 mins @ 6.2 / 6 incline

HS v Squat machine (wide) 5-9, 10-12

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

110 x 8
90 x 11
(Up reps)

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

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

240 x 6
200 x 10
(Up reps)

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

40 x 8

80 x 9
70 x 12
(Up reps)

Adductor (rest pause) 12,6,3

105 x 5

110 x 12,6,3
(Up weight)

Quad stretch

Seated hamstring curl 5-9, 10-12

20 x 10
25 x 8

35 x 9
30 x 12
(Up weight)

Glute ham raise 5-9, 10-12

Bw x 6, 6
(Glute bridges next week)

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

32 x 15
34.5 x 15
(Up reps)

Walking lunges 15-20, 15-20

Bw x 15
Bw x 16
(Up reps)

Hamstring stretch

Toe press 15 (1 triple ds each leg)

85 x5

105 x 15 ds
95 x 15 ds
85 x 12
(Better reps)

Calf stretch

[Nick82]

Monday 14th February – 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 7
60 x 10
(Up reps)

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

-40 x 7
-47 x 10
(Up reps)

Pronated lat pull downs 5-9, 10-12

40 x 5
47 x 3

61 x 8
54 x 11
(Up reps)

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

40 x 6

60 x 5
50 x 10
(Up reps)

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

60 x 15
50 x 16
(Up reps)

Scap pull (triple drop) set 15

15

Back stretch

DB rear delt 5-9, 10-12

7.5 x 9
5 x 12
(Slower reps)

Face pulls (rest pause) 15,8,5

30 x 15,8,5
(Up weight)

Z bar curl 6-9, 10-12

20 x 8

30 x 6
25 x 10
(Up weight)

Seated db curl 6-9, 10-12

15 x 6
12.5 x 10
(Up reps)

Bicep stretch

Seated Calves cluster set 6 x 4

100 x 4,4,4,4,4,4
(Up weight)

Calf stretch

[Nick82]

Sunday 13th February – Push 2

Treadmill

5 mins @ 6.2 / 6 incline

Decline machine press 5-9, 10-12

Machine x 20

40 x 5

45 x 4

50 x 3

60 x 2

70 x 1

80 x 6

70 x 10

(Up reps)

High incline machine press 5-9, 10-12

20 x 5

40 x 4

60 x 3

70 x 5

60 x 10

(Up reps)

Pec Dec machine 5-9, 10-12

(Seat 4, clip 2)

40 x 8

54 x 8

47 x 11

(Up reps)

Chest stretch

DB press 5-9, 10-12

(Seat 7)

15 x 5

17.5 x 3

20 x 9

17.5 x 12

(Up weight)

Single arm side raise 10,10

5 x 10

7.5 x 10

(Slower reps)

Cable side raise 15,

5 2.5 x 12

(Up reps)

Shoulder stretch

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

Bw x 9

Bw x 12

(Add weight)

Narrow MTS press machine 6-9, 10-12

(Seat 3)

40 x 6

50 x 4

60 x 6

50 x 10

(Up reps)

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

7.5 x 15

5 x 20

(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

[Nick82]

Friday 11th February – 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 7

51 x 10

(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

232.5 x 6

202.5 x 10

(Up reps)

Single leg press 8-10, 8-10

140 x 8

200 x 8

180 x 10

(Slower reps)

Legs extension 8-10 (Triple drop set)

53 x 10 ds

47 x 10 ds

40 x 8

(Up reps)

Leg press 15-20, 15-20, 50.

(Last set drop set)

120 x 15

100 x 15 ds

80 x 30

(Up reps)

Quad stretch

Seated hamstring 5-9, 10-12

20 x 10

25 x 8

35 x 6

30 x 10

(Up reps)

Abductor 15-20, 15-20

115 x 15

105 x 16

(Up reps)

Abductor (rest pause) 15,8,5

95 x 15,8,5

(Up weight)

Hamstring stretch

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

40 x 12

45 x 12

50 x 12

(Up weight)

Calf stretch

Bike

10 mins @ 8

[Nick82]

Wednesday 9th February – 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
20 x 3
25 x 5
22.5 x 10
(Up reps)
Lat pull down 5-9, 10-12
(Knee 2, Seat 2)
80 x 8
90 x 6
110 x 5
100 x 10
(Better reps)
Deadlift 5-9, 5-9, 5-9,
60 x 5
65 x 3
70 x 1
(Left working sets today, Lower back issue)
85 x 6
80 x 8
75 x 8
(Up reps)
Rack chins 10-12, 10-12
Bw x 6
Bw x 6
(Up reps)
Seated cable row (Triple drop set) 10.
6 x 8
8 x 10 ds
7 x 8 ds
6 x 5 ds
(Up reps)
Db row 15-20
25 x 15
(Up reps)
High cable rear delts (rest pause) 12,6,3
10 x 12,6,3
(Up reps)
Back stretch

Single arm life fitness preacher 8-12, 8-12
12.5 x 10
22.5 x 8
17.5 x 10
(Up reps)
Dual cable curl (triple drop set) 15
25 x 15
20 x 15
15 x 10
(Up weight)
Bicep stretch
Seated Calves 8-10, 8-10, 8-10,
(1 min rest then into stretch)
100 x 10
110 x 10
120 x 10
(Up weight)
Calf stretch
Treadmill
5 mins @ 6.2 / 6 incline

[Nick82]

Tuesday 8th February – Push 1

Treadmill

5 mins @ 6.2 / 6 incline

Incline machine press 5-9, 10-12

(Nautilus – Back 2, seat 3)

50 x 5

60 x 4

70 x 3

80 x 2

90 x 1

100 x 6

80 x 10

(Up reps)

Flat DB press 5-9, 10-12

20 x 5

25 x 3

30 x 2

35 x 4

30 x 8

(Up reps)

Smith Shoulder press 5-9, 10-12

(Back 6)

Bar x 10

10 x 8

20 x 5

30 x 6

22.5 x 10

Close Grip Bench press 5-9, 10-12

40 x 5

50 x 6

45 x 10

(Up reps)

Pec Dec machine 15-20, 15-20

(Seat 4, clip 2)

33 x 15

40 x 16

(Up reps)

Chest stretch

Seated DB side raise 15-20, 15-20

7.5 x 16

7.5 x 17

(Up reps)

Shoulder stretch

HS triceps extension machine 10-12, 10-12

(Seat 5)

30 x 12

35 x 12

(Up weight)

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

35 x 15, 10, 8

(Up reps)

Tricep stretch

Abs 4 sets leg raises

15, 15, 15, 15,

(Up reps)

Ab stretch

Treadmill

5 mins @ 6.2 / 6 incline

[Nick82]

Thanks lads. ???? I’ve got cuffs so will give that a go.

[Nick82]

Thanks for reply.

So for example I’m stalling on incline dumbbell press, so can look to switch to flat db press instead….