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  1. #26
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    Default Cycle 1 Week 7 Day 1

    Warm up

    Did some squat to stand

    Kb Complex E

    24kg x swings, goblet squat
    Rest 90s and repeat 4 more times

    Squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 2, 130kg x 2, 140kg x 2, 155kg x 3/3/3/3/3

    RPE 9, INOL = 1.26

    Single leg RDL with brace

    30kg x 10/10/10/side

    Kb OH squat

    12kg x 5/side

    Windmill

    16kg x 8 R, 16kg x 3/5 L

    Thoughts

    • Took a lot longer than expected - my warm up was a bit uninspired, but the squats were solid.
    • The kb stuff were surprisingly difficult!
    • Had more in the tank, but decided to be strong for tomorrow.
    • Cutting season must be on considering the duration of people on the stepper!
    Last edited by 0606196t; 04-14-2017 at 02:59 PM.

  2. #27
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    Default Cycle 1 Week 7 Day 2

    Warm up

    Press up

    BW x 5/5/5/5

    With

    Pull up

    Bw x 5/5/5/5

    Bench press

    bar x 6, 40kg x 4, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 2, 65kg x 2, 70kg x2, 75kg x2, 80kg x 2, 87,5kg x 3/3/3/3/3

    Top set RPE 9.5, and INOL (60% & over) = 1.36

    Dead Db row

    20kg x 5/side, 24kg x 5/side, 28kg x 5/5/5/5/5/side

    Db press

    16kg x 5/side, 20kg x 5/5/5/5/5/side

    Db hammer curl

    16kg x 5/5/side

    Triceps pushdown with small attachment

    36kg x 5, 23kg x 5

    High pull

    bar x 5, 40kg x 5/5

    Rear delt machine

    40lb x 5, 70lb x 10/5

    Thoughts

    • Body starting to creek with all my training - so might take a day off tomorrow.
    • Sandbagged the pressing to save my pressing muscles over the next few weeks.
    • Didn't use my usual accessories because of people hogging all the cables.

  3. #28
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    Default Cycle 1 Week 7 Day 4

    Warm up

    Press up variations

    BW x 5/5/10

    With

    Pull up

    Bw x 5/5/5/5

    OHP

    bar x 5, 30kg x 3, 35kg x 3, 40kg x 3, 45kg x 3, 50kg x 5/5/5/5/5

    Single arm lat pul

    55lb x 10/10/10/10/side

    Paused bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 3/3/3/3/3/3

    Bench

    70kg x 10

    Single arm cable row

    70lb x 10/10/10

    Lower body warm up with barbell

    Hammer curls

    18kg x 5/5

    Triceps machine

    80lb x bunch

    Thoughts

    • Had a wee back injury on Sunday with a mere 90kg. So skipped deadlift.
    • Might rethink if I go past 82.5% before I reset.
    • Pretty average workout

  4. #29
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    Default Cycle 1 Week 7 Day 3

    Warm up

    Kb swings and squat to stand

    Complex E

    16kg x 6 snatch, lunge, change hands, snatch, lunge
    Rest 90s
    Repeat 4 more times.

    Rack pulls

    60kg x 3, 70kg x 3, 80kg x 3, 90kg x 2, 100kg x 2, 110kg x 2, 120kg x 2, 130kg x 2, 140kg x 2, 150kg x 2/2/2/2/2

    Zombie squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 2/2/2/2/2 on the minute

    Figure 8

    16kg x loads

    TGU

    16kg x 5mins/side with 90s rest

    Snatch ladder

    16kg x 1/2/3/4/5/5/4/3/2/1/side

    Thoughts

    • Decided to sandbag my lifts due to SI joint, saw the doc - so I can think of chiro or physio.
    • Not a bad workout - rack pulls felt more difficult than on the floor. I had to gather power quicker.
    • Some guy was staring down a lassie doing a glute thing on the assisted pull up, and I almost dropped a kettelbell on an old man humping a foam roller. All a day in the gym.
    • Plan next? Might move, and move to the next phase....

  5. #30
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    Default Cycle 2 Week 1 Day 1

    Warm up

    Squat to stand and swings

    Kb Complex A

    24kg x One arm swings x 6, squat x 6, change side, one arm swings x 6, squat x 6
    Rest 90s and repeat 4 more times

    Squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 2, 130kg x 6/6/6/6

    INOL = 0.914, RPE 9.5-10

    Swings

    24kg x 10/10/10/10/10 on the minute

    Thoughts

    • Decided to deload and reload at the some time with a new 70%...mistake
    • Tried some core stuff from Brian Alsruhe with a barbell...that was a no!
    • Glute was still off, hence squats were a fight!
    • Did some single leg work at home, but more or less nothing.
    • Tried to do more stuff in the gym, but I was wiped and the gym was super busy on glute/bicep exercises.

  6. #31
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    Default Cycle 2 Week 1 Day 2

    Warm up

    Bench press

    Bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 3, 65kg x 2, 72.5kg x 6/6/6/6

    Total INOL = 0.899, RPE 9-10

    Pull up

    BW x 5/5/5/5

    with press ups

    BW x 5/5/5/5

    Db Standing Press

    2x12kg x 3, 2x16kg x 3, 2x20kg x 8/8/8

    Cable row

    70lb x 5, 115lb x 10/10/10/10 (apparently 100lb was missing?!)

    Facepull

    27kg x 10/10

    Thoughts

    • Felt pretty sore today, and work was pretty busy.

  7. #32
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    Default Cycle 2 Week 1 Day 3

    Warm up

    Squat to stands

    Complex B

    2x20kg x 5 swings, 5 squats

    Rest 90s and repeat 4 more rounds

    Deadlift

    70kg x5, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 3, 130kg x 2, 142.5kg x 6/6/6/6

    RPE 9-10, INOL= 0.89

    Zombie squat

    Bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 2/2/2/2/2 (on the minute)

    TGU

    16kg x 5mins/side

    Thoughts

    • Still got doms from squat day! Deadlifts were so so.
    • TGU were 8/side
    • Still feel under 100%, been resting more too
    Last edited by 0606196t; 05-01-2017 at 05:03 PM.

  8. #33
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    Default Cycle 2 Week 1 Day 4

    Warm up

    Press up

    BW x 5

    With pull ups

    BW x 5

    Incline db bench

    2x14kg x 5, 2x18kg x 3, 2x22kg x 3, 2x26kg c 3, 2x30kg x 10/10/10

    Incline bench row

    2x14kg x 3, 2x18kg x 3, 2x22kg x 3, 2x26kg x 10/10/10/10

    Press

    Bar x 5, 30kg x 3, 35kg x 3, 40kg x 2/2/2/2/2 (on the minute)

    Lat pull

    70lb x 5, 115lb x 10/10/10/10

    Rear delt machine

    32kg x bunch

    Lateral machine

    32kg x bunch

    Thoughts

    Still feel beat up, but good session

  9. #34
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    Default Cycle 2 Week 2 Day 1

    Warm up

    Squat to stand and swings

    Kb Complex A

    24kg x One arm swings x 6, squat x 6, change side, one arm swings x 6, squat x 6
    Rest 75s and repeat 4 more times

    Squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 2, 130kg x 2, 137.5kg x 3/3/3/3/3/3/3/3

    INOL = 0.911, RPE 9

    Swings on the minute

    2x14kg x 10/10/10/10/10

    Thoughts

    Warm up was pretty hectic, but good session - squats felt a bit heavy for 75%

  10. #35
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    Default Cycle 1 Week 2 Day 2

    Warm up

    Bench press

    Bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 3, 65kg x 2, 70kg x 2, 77.5kg x 3/3/3/3/3/3/3/3

    Total INOL = 1.076, RPE 8
    Dead db row

    18kg x 3/side, 22kg x 3/side, 26kg x 3/side, 30kg x 5/5/5/5/5/side

    DB seated press

    2x14kg x 5, 2x18kg x 3, 2x22kg x 3, 2x26kg x 8/8/8

    Thoughts

    • Busy, busy in the gym.
    • Feeling a bit fluey, but good session.
    • Decided to rotate accessory work to avoid waiting and see the benefits

  11. #36
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    Default Cycle 2 Week 2 Day 3

    Warm up

    Squat to stands

    Complex B

    2x20kg x 5 swings, 5 squats

    Rest 75s and repeat 4 more rounds

    Deadlift

    70kg x5, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 3, 130kg x 2, 140kg x 2, 152.5kg x 3/3/3/3/3/3/3/3

    RPE 8.5-9 INOL = 1.105

    Zombie squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 82.5kg x 2/2/2/2/2 (on the minute)

    TGU

    16kg x 5 mins/side

    Thoughts

    Still recovering from my fever/cold symptoms, but had 2 pizzas for dinner...so what the heck!
    Managed 10 reps per side on TGU, so no bad. Movement quality felt a lot smoother too.

  12. #37
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    Default Cycle 2 Week 2 Day 4

    Warm up

    press up

    BW x 5/5/5/5

    with pull up

    BW x 5/5/5/5

    Press

    bar x 4, 30kg x 3, 35kg x 3, 42.5kg x 2/2/2/2/2 (on the minute)

    Incline close grip bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 2, 67.5kg x 8/8/8

    One arm lat pull

    75lb x 10/10/10/10/side

    Diverging row

    90lb x 10/10/10/10

    Thoughts

    • Ok session, not too focused
    • Had nosey on Instagram - some really inane posts for my gym - e.g legs are small so I do snatchs grip deadlift

  13. #38
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    Default Cycle 2 Week 3 Day 1

    Warm up

    Squat to stand

    Kb Complex A

    24kg x One arm swings x 6, squat x 6, change side, one arm swings x 6, squat x 6
    Rest 60s and repeat 4 more times

    Squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 2, 130kg x 2, 140kg x 2, 147.5kg x 3/3/3/3/3/3

    INOL = 1.062, RPE 9-10

    Swings on the minute

    2x16kg x 10/10/10/10/10

    Thoughts

    • Yesterday's session - I felt like ass. Might be training too frequently, and not resting too much.
    • Still managed to grind through.
    • Struggled to get in position too.

  14. #39
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    Default Cycle 2 Week 3 Day 2

    Warm up

    Press up

    BW x 5/5/5/5

    with pull ups

    BW x 5/5/5/5

    Pendlay row

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 3, 65kg x 3, 70kg x 3, 77.5kg x 5/5/5/5/5

    bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 3, 65kg x 2, 70kg x 2, 75kg x 2, 80kg x 2, 85kg x 3/3/3/3/3/3

    INOL = 1.28, RPE 9

    Chins

    BW x 5/5/5/5

    BU kb clean and press

    8kg x 8/8/8/side

    Thoughts

    • Yesterday's session - off day today as my joints all hurt and I have manflu symptoms.
    • Decided to go and do some walking today after work - seems like a good idea!

  15. #40
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    Default Cycle 2 Week 3 Day 3

    Warm up

    Squat to stands

    Complex B

    2x20kg x 5 swings, 5 squats

    Rest 60s and repeat 4 more rounds

    Deadlift

    40kg x 3, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 3, 130kg x 2, 140kg x 2, 150kg x 2, 165kg x 3/3/3/3/3/3

    RPE 8.5-9 INOL = 1.16

    Zombie squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 85kg x 2/2/2/2/2 (on the minute)

    TGU

    16kg x 5 mins/side

    Thoughts

    • Didn't recover as much as I hoped, but I pulled through.
    • Slight tweak on deads, as I used too thin Olympic plates.
    • Zombie squats were too slow - not sure if it was due to having a 15-20min rest due to no rack/I didn't want to be an ass to people that seem to need mirrors.
    • TGU - 11 each side, most had my face stood on by a lassie trying to get to her spin class.
    • Will add in rest days appropriately, as I seem to start having hayfever!

  16. #41
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      938,020

    Default Cycle 2 Week 3 Day 4

    Warm up

    Press up

    BW x 5/5/5/5

    with pull ups

    BW x 5/5/5/5

    Press

    bar x 5, 30kg x 3, 35kg x 3, 40kg x 3, 45kg x 2/2/2/2/2 (on the minute)

    Bent over row

    bar x 5, 40kg x 5, 50kg x 5, 60kg x 5/5/5/5/5

    Db bench

    2x12kg x 5, 2x16kg x 5, 2x20kg x 10/10/10

    Chins

    Bw x 5/5/5/5

    Rear delt work

    Thoughts

    • Yesterday's workout - not really motivated.
    • First time I've done those type of rows in around 10 years!
    • Even 20kg felt challenging on the bench, keen to up my recovery.
    Last edited by 0606196t; 05-17-2017 at 04:26 PM.

  17. #42
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    Default Cycle 2 Week 4 Day 1

    Warm up

    Circuit A

    12kg squats 20s, 12kg swings 20s, 12kg squats 20s, 12kg swings
    Rest 60s and repeat once more

    Squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 1, 130kg x 1, 140kg x 1, 150kg x 1, 157.5kg x 3/3/3/3/3

    INOL = 1.21, RPE 9.5

    Cable pull through

    100lb x 10/10/10/10/10

    Thoughts

    • Yesterday's session - waited for ages in the gym!
    • Didn't feel energised, so didn't go for a complex. Even the circuit was sandbagged.
    • Squats felt off, my shoulders were hurting and I couldn't get the bar on the right place.
    • Felt quite good doing singles for the squat, might continue the approach for reduced fatigue.

  18. #43
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    Default Cycle 2 Week 4 Day 2

    Warm up

    Press up

    BW x 5/5/5/5

    with pull ups

    BW x 5/5/5/5

    Bench press

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 3, 65kg x 2, 70kg x 1, 75kg x 1, 80kg x 1, 85kg x 1, 90kg x 3/3/3/3/3

    INOL = 1.53 RPE 8

    DB row

    12kg x 5/side, 16kg x 5/side, 20kg x 5/side, 24kg x 5, 28kg x 5/side, 32kg x 5/5/5/5/5/side

    Seated db press (kb style)

    12kg x 5/side, 16kg x 5/side, 20kg x 5/5/5/5/5/side

    Chins

    BW x 5/5/5/5

    Rear delt work

    Thoughts

    • Yesterday's session - felt strong.
    • Seated press were a bit tough
    • It was like leg/glute day - the bars were all in use!

  19. #44
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    Default Cycle 2 Week 4 Day 3

    Warm up

    swings and squats with 12kg

    Deadlift

    40kg x 3, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 3, 130kg x 1, 140kg x 1, 150kg x 1, 160kg x 1, 175kg x 3/3/3/3/3

    RPE 9 INOL = 1.33

    Zombie squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3

    Snatch ladder

    16kg x 1/2/3/4/5/5/4/3/2/1/side

    Thoughts

    • Kept it easy as I did not feel that great.
    • I was out of position in one side on the deadlift!
    • Looking forward to reducing the weight

  20. #45
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    Default Cycle 2 Week 4 Day 4

    Warm up

    Press up

    BW x 5/5/5/5

    with pull ups

    BW x 5/5/5/5

    Bench

    bar x 5, 40kg x 5, 45kg x 5, 50kg x 5, 55kg x 5, 60kg x 5, 65kg x 5, 70kg x 5, 75kg x 5, 80kg x 5

    Cable row (handles)

    70lb x 5, 80lb x 5, 90lb x 5, 100lb x 5, 115lb x 5, 130lb x 5, 145lb x 5, 160lb x 5, 175lb x 5, 190lb x 5, 205lb x 5

    Press

    bar x 5, 30kg x 2, 35kg x 2, 40kg x 2, 45kg x 2, 50kg x 2, 55kg x 2, 60kg x 2

    Chins

    BW x 8/6/6

    Thoughts

    • Interesting day - no focus on the gym, so decided to just work up a top set.
    • Had a look over from a chiro today at the gym, might look into a paid session.
    • My strength seems to have been decent these 4 weeks.

  21. #46
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    Default Cycle 3 Week 1 Day 1

    Warm up

    Squat to stand and swings

    Kb Complex A

    20kg x One arm swings x 7, squat x 7, change side, one arm swings x 7, squat x 7
    Rest 90s and repeat 4 more times

    Squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 1, 132.5kg x 6/6/6/6

    INOL = 0.894, RPE 9.5-10

    DB RDL

    2x20kg x 10/10/10

    Thoughts

    • Sub par session - but hopefully will improve
    • Lacked inspiration for exercises/ didn't want to do my weaker lifts

  22. #47
    Seeking Alternatives 0606196t's Avatar
    • Join Date
      Mar 2011
    • Posts
      2,954
    • Years Exp
      5-10 Years
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Scotland
    • Training Log
    • Reputation
      93,799,766
    • Rep Power
      938,020

    Default Cycle 3 Week 1 Day 2

    Warm up

    Bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 1, 65kg x 1, 70kg x 1, 75kg x 6/6/6/6

    INOL = 0.87 RPE 8

    Pull up

    BW x 5/5/5/5

    with dips

    BW x 5/5/5/5

    Bent over row

    bar x 5, 40kg x 5, 50kg x 5, 62.5kg x 5/5/5/5/5

    Standing DB press

    2x14kg x 5, 2x18kg x 3, 2x22kg x 8/8/8

    Chins

    BW x 5/5/5/5

    Thoughts

    • Felt really weak sauce today, but an ok session.
    • The PT I know was distracting me with her skin ailment chat!
    • Bench was very good, feels like i might actually be strong soon!

  23. #48
    Seeking Alternatives 0606196t's Avatar
    • Join Date
      Mar 2011
    • Posts
      2,954
    • Years Exp
      5-10 Years
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Scotland
    • Training Log
    • Reputation
      93,799,766
    • Rep Power
      938,020

    Default Cycle 3 Week 1 Day 3

    Warm up

    Complex B

    2x24kg x 4 swings, 4 squats

    Rest 90s and repeat 4 more times.

    Deadlift

    70kg x 5, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 2, 130kg x 1, 145kg x 6/6/6/6

    INOL 0.811 RPE 9

    Zombie squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3

    Paused zombie squat

    100kg x 3

    TGU

    20kg x 5mins/side

    Thoughts

    Really was not in the mood - did fireman's carry with ikea bags today at work!
    Slept for only 4 hours too - but screw it!
    TGU was only 5 per side as I sand bagged it!
    Last edited by 0606196t; 05-29-2017 at 06:02 PM.

  24. #49
    Seeking Alternatives 0606196t's Avatar
    • Join Date
      Mar 2011
    • Posts
      2,954
    • Years Exp
      5-10 Years
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Scotland
    • Training Log
    • Reputation
      93,799,766
    • Rep Power
      938,020

    Default Cycle 3 Week 1 Day 4

    Warm up

    Press up

    BW x 5/5/5/5

    with pull ups

    BW x 5/5/5/5

    Press

    bar x 5, 30kg x 3, 35kg x 3, 40kg x 3, 47.5kg x 2/2/2/2/2 EMOM

    T-bar row

    bar x 5, 35kg x 5, 50kg x 5, 65kg x 5/5/5/5/5

    Incline bench

    bar x 5, 40kg x 5, 45kg x 5, 50kg x 5, 55kg x 5, 60kg x 5

    with

    chins

    BW x 5/5/5/5

    Thoughts
    • Bake sale at work...so that was my low sugar plan gone.
    • Average session, gym was too warm so decided to move some weight quickly.

  25. #50
    Seeking Alternatives 0606196t's Avatar
    • Join Date
      Mar 2011
    • Posts
      2,954
    • Years Exp
      5-10 Years
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Scotland
    • Training Log
    • Reputation
      93,799,766
    • Rep Power
      938,020

    Default Cycle 3 Week 1 Day 1

    Warm up

    Squat to stand and swings

    Kb Complex A

    20kg x One arm swings x 7, squat x 7, change side, one arm swings x 7, squat x 7
    Rest 75s and repeat 4 more times

    Squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 1, 130kg x 1, 140kg x 3/3/3/3/3/3/3/3

    INOL = 1.05 RPE 9

    DB RDL

    110lb x 10/10/10/10/10

    Thoughts

    Good session considering the heat.
    My knees were a bit off, but dept was fine.
    Last edited by 0606196t; 05-29-2017 at 06:03 PM.

 

 

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