Monday 25th November 2024

Walk

Warmups: banded and RC

Cable Row: warmups, 60x12, 80x12, 100x12x3

Pulldowns: 60x12x3, x18

Incline bench: warmups 80x10x4

Banded flies: Ox20x4

Side raises: Px20x3

Rear delt: Px20x3

Cable curl single: 10x12x4

Tricep pushdown single: 10x20x4

Notes

Legs are absolutely toasted from Saturday (I write this on Wednesday and they are still sore), so likely will have a deload for a week.  Will see how things are going.  Muscle gain seems to be functioning.  Also have a competition to deal with this weekend, at least transporting weights and stuff around, so will take out most of my Saturday.  

Saturday 23rd November 2024

Warmups

Adductor squeeze, RDL

Deadlifts: warmups, 240x1, 205x4x2

RDL: 140x8x3

Contraction Leg Extension: 25x30x3, 25x20x2

Sissy squat: -Bx12x4

Curls: 18x20x3

Lying extension: 18x20x3

Copenhagen Adductor: kneex12x3

Notes

Helped load the van for competition next week, then did this.  All moved ok, nothing too terrible.  Cut 3sets of hamstrings out, same will happen with quads next week.  It will become 12-15 set targets, closer to failure for the non-PL movements.  

Wednesday 20th November 2024

Walk

Shoulder warmup, RC band

Bench: warmups, 80x10x5

Pushup plus: BWx12x5

Pulldowns: 50x12, 60x12x4

Shrugs: 60x20, 80x20x3

Side raise: Px20, Ox12x2

Rear delt: Ox15, Ox12x2

Lying ext: 40x12, 50x12, 55x12, 60x12, x8

Cable Curls: 10x12, 20x12, 25x12, x8

Notes

Long session but went well.  Hurt afterwards.  Good hurt not bad hurt.  

Monday 18th November 2024

Walk

Adductor squeeze

Lateral squats

Squats: warmups, 210x1, 180x5x2

SSB: 125x8x3

Stepups: BWx12, 5x12, 10x12

Standing leg curls: warmup, 20x12x3, x16x2

Lying leg curl: 25x30, x20x3

Ezy curl: 18x20x3

Lying ezy extension: 18x20x3

Notes

Ok day, but felt bloated and that made the top set a bit rough.  Everything heavy just feels hard but oh well.  

Saturday 16th November 2024

Walk

Banded warmup shoulders, RC work

Cable Row: 60x12, 80x12, 90x12x3

Pulldowns: 60x12, 70x12x3

Incline press: warmups, 70x10x5

Bb banded rear shrug: Gx30, GBx30x2

Rear delt: Ox20x3

Preacher Ezy Curl: 28x12x2x2, x9x2

Tricep pushdowns" 30x30x3

Notes

Last real piece of the old setup.  It felt pretty good, and bloated.  Will see how the new model works for increasing my work.

Wednesday 13th November 2024

Walk

Adductor squeeze, RDL

Deadlift: warmups, 230x1, 200x4x2

RDL: 130x8x3

Standing leg curl: 20x12, 25x12x3, 20x12

Sissy squat: Bx12, Px12x3

Banded leg curl: Gx50x3

Notes

Burn.  Well, after the banded leg curls it hurt.  But the deadlift felt a bit heavy.  Was tired and sore.  Sleep would be better.  Otherwise OK.

Monday 4th November 2024

Walk

Rear banded warmups

Cable row: 35x12, 60x12, 75x12x2, 85x12x3

Pulldowns: 35x12, 60x12x4

Incline press: warmups, 60x10x5

Db curl: 7.5x12, 10x12, 12.5x12x3

Shrug: 60x12, 100x12x3

Rear delt: Px20, Ox20x2, Px20x2

Banded pushdown: Bx20, B+Px20x2

Notes

Felt tired but it all moved ok.  Nice pump all around.  

Saturday 2nd November 2024

Walk

Adductor squeeze, RDL

Deadlifts: warmups, 230x1, 190x4x2

RDL: 130x8x3

Standing leg curl: 20x12, 25x8, 27.5x8x3

Sissy squats: +Bx12x4

Banded leg curls: Bx50x3

Notes

Deadlifts didn't feel good, but once I got some chalk on, it moved better.