Monday 11 September 2023 Sleep - 23:32hrs to 06:41hrs Weight @ 07:45hrs - 189.8lbs 08:30hrs - Back & Biceps Training protocol will be 1 set to FAILURE per exercise and target for each rep will be 7 seconds (approx cadence of 1.5 : 5.5 / concentric : eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description Back • Upper / Outer Lats - Pin Selected Wide Grip Lat Pulldown (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 5 @ ~65-75%, 95.1kgs x 6 (7 secs per rep, leave load same next workout) • Lower Lats - Pin Selected Supinated Grip Lat Pulldown (4-8) - 68kgs x 6 (7 secs per rep, leave load same next workout) • Middle Back - Pin Selected ‘V’ Bar Grip Seated Row (4-8)- 81.5kgs x 7 (7 secs per rep, leave load same next workout) • Traps - DB Shrugs (4-8) - 75kgs (37.5kgs per hand) x 8 (7 secs per rep, increase load next workout) • Lower Back - Hyperextensions (4-8) - 20kgs x 8 (7 secs per rep, increase load next workout) Biceps • Short Head - Pin Selected Preacher Curls (4-8) - 45kgs x 6 (7 secs per rep, keep load the same next workout) • Long Head - Pin Selected Cable (Machine 1) Single Arm Bayesian Curls (4-8) - 12.5kgs (per hand) x 6 (7 secs per rep, keep load the same next workout) • Brachialis - Pin Selected Cable (Machine 1) Rope Hammer Curls (4-8) - 22.5kgs x 8 (7 secs per rep, increase load next workout) ** denotes no allowance for any machine resistance Progression protocol will be once the maximum target reps are achieved the load will be increased
Tuesday 12 September 2023 Sleep - none as training is after a 12 hour shift Weight - not taken when on night shifts 07:30hrs - Legs Training protocol will be 1 set to FAILURE per exercise and target for each rep will be 7 seconds (approx cadence of 1:6 / concentric : eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description • Quadriceps - Pin Selected Leg Extension (Machine 2 - 4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 90kgs x 8 (7 secs per rep, increase load for next workout) • Hamstrings - Pin Selected Standing Leg Curls (Machine 2 - 4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 30kgs x 8 (7 secs per rep, increase load for next workout) • Quadriceps - Sissy Squat Machine (4-8) - 20kgs x 8 (7 secs per rep, increase load for next workout) • Hamstrings - Pin Selected Laying Leg Curls (4-8) - 33.1kgs x 8 (7 secs per rep, increase load for next workout) • Abductors - Pin Selected Abductor (4-8) - 52.5kgs x 8 (7 secs per rep, increase load for next workout) • Adductors - Pin Selected Adductor (4-8) - 52.5kgs x 8 (7 secs per rep, increase load for next workout) No weighted or bodyweight calf raises today due to ankle issues, will remain out of bounds until happy with ankle then only bodyweight for a while ** denotes no allowance for any machine resistance Progression protocol will be once the maximum target reps are achieved the load will be increased Sleep - 10:00hrs to 13:00hrs / 14:00hrs to 15:50hrs
Wednesday 13 September 2023 07:30hrs - Push Day & Lower Abs (Chest, Shoulders, Triceps & Lower Abs) after a 12 hour night shift Training protocol will be 1 set to FAILURE per exercise and target for each rep will be 7 seconds (approx cadence of 1:6 / concentric : eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description Pecs • Upper - Incline Press Machine (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 52.5kgs x 8 (7 secs per rep, increase load on next workout) • Mid - Chest Press Machine (4-8) - 68kgs x 6 (7 secs per rep, same load on next workout) • Lower - Dips (4-8) - 87.5kgs (Bodyweight) x 5 (7 secs per rep, same next workout) Shoulders • Lateral Head - DB Side Lateral Raises (4-8) - 9kgs (per hand) x 6 (7 secs per rep, same load next workout) • Posterior Head - DB Rear Delt Raises (4-8) - 9kgs x 8 (7 secs per rep, same load next workout) Triceps • Long Head - Pin Selected Cable (Machine 1) Single Arm Crossbody Tricep Extensions (4-8) - 10kgs x 8 (7 secs per rep, same load next workout) • Medial Head - Pin Selected Cable (Machine 1) Single Arm Tricep Extension (4-8) - 10kgs x 8 (7 secs per rep, same load next workout) • Lateral Head - Pin Selected Cable (Machine 1) Tricep Pushdowns (4-8) - 20kgs x 8 (7 secs per rep, same load next workout) Lower Abs • Hanging Knee Raises (4-8) - Bodyweight x 8 (7 secs per rep) ** denotes no allowance for any machine resistance Progression protocol will be once the maximum target reps & TUT is achieved the load will be increased Sleep - 09:20hrs to 13:00hrs / 14:00hrs to 15:00hrs Weight - not taken when on night shifts
Thursday 14 September 2023 07:30hrs - Back, Biceps & Obliques following a 12 hour night shift Training protocol will be 1 set to FAILURE per exercise and target for each rep will be 7 seconds (approx cadence of 1:6 / concentric : eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description Back • Upper / Outer Lats - Pin Selected Wide Grip Lat Pulldown (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 5 @ ~65-75%, 95.1kgs x 6 (7 secs per rep, same load next workout) • Lower Lats - Pin Selected Supinated Grip Lat Pulldown (4-8) - 68kgs x 7 (7 secs per rep, same load onext workout) • Middle Back - Pin Selected ‘V’ Bar Grip Seated Row (4-8)- 81.5kgs x 7 (7 secs per rep, same load next workout) • Traps - DB Shrugs (4-8) - 80kgs (40kgs per hand) x 6 (7 secs per rep, same load next workout) • Lower Back - Hyperextensions (4-8) - 20kgs x 8 (7 secs per rep, same load next workout) Biceps • Short Head - Pin Selected Preacher Curls (4-8) - 45kgs x 7 (7 secs per rep, same load next workout) • Long Head - Pin Selected Cable (Machine 1) Single Arm Bayesian Curls (4-8) - 12.5kgs (per hand) x 7 (7 secs per rep, same load next workout) • Brachialis - Pin Selected Cable (Machine 1) Rope Hammer Curls (4-8) - 25kgs x 8 (7 secs per rep, increase load next workout) Obliques • Pin Selected Cable (Machine 1) Side Bends (4-8) - 30kgs x 8 (7 secs per rep, increase load next workout) ** denotes no allowance for any machine resistance Progression protocol will be once the maximum target reps are achieved the load will be increased Sleep - 09:43hrs to 14:24hrs / 15:30hrs to 17:30hrs Weight - not taken when on night shifts
Friday 15 September 2023 07:30hrs - Legs & Upper Abs - following a 12 hour night shift Training protocol will be 1 set to FAILURE per exercise and target for each rep will be 7 seconds (approx cadence of 1:6 / concentric : eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description • Quadriceps - Pin Selected Leg Extension (Machine 2 - 4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 92.5kgs x 8 (7 secs per rep, increase load next workout) • Hamstrings - Pin Selected Standing Leg Curls (Machine 2 - 4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 32.5kgs x 5 (7 secs per rep, same load next workout) • Quadriceps - Sissy Squat Machine on Cable Machine (4-8) - 22.7kgs x 8 (7 secs per rep, increase load next workout) • Hamstrings - Pin Selected Laying Leg Curls (4-8) - 34.3kgs x 8 (7 secs per rep, increase load next workout) • Abductors - Pin Selected Abductor (4-8) - 55kgs x 8 (7 secs per rep, increase load next workout) • Adductors - Pin Selected Adductor (4-8) - 55kgs x 8 (7 secs per rep, increase load next workout) • Calves - Pin Selected Seated Toe Press **(4-8) - 80kgs x 8 (7 secs per rep, increase load next workout) • Calves - Pin Selected Standing Calf Raise **(4-8) - 30kgs x 8 (7 secs per rep, increase load next workout) • Calves - Bodyweight Calf Raise (4-8) x 8 (7 secs per rep, up to 8 seconds next workout) Abs • Ab Crunch Machine (4-8) - 72kgs x 15 (7 secs per rep, increase load next workout) ** denotes no allowance for any machine resistance Progression protocol will be once the maximum target reps are achieved the load will be increased Sleep - 09:15hrs to 13:00hrs / 13:56hrs to 15:55hrs Weight - not taken when on night shifts
Saturday 16 September 2023 06:00hrs - Push Day & Lower Abs (Chest, Shoulders, Triceps & Lower Abs) Training protocol will be 1 set to FAILURE per exercise and target for each rep will be 7 seconds (approx cadence of 1:6 / concentric : eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description Pecs • Upper - DB L2H Flies (4-8) - 7.5kgs (per hand) x 8 (7 secs per rep, same load next workout) • Upper - Incline Press Machine (4-8) - 55kgs x 7 (7 secs per rep, same load next workout) • Mid - Chest Press Machine (4-8) - 68kgs x 6 (7 secs per rep, same load next workout) • Lower - Dips (4-8) - 88.35kgs (Bodyweight in gym clothes) x 5 (7 secs per rep, same load next workout) Triceps • Long Head - Pin Selected Cable (Machine 1) Single Arm Crossbody Tricep Extensions (4-8) - 10kgs x 8 (7 secs per rep, same load next workout) • Medial Head - Pin Selected Cable (Machine 1) Single Arm Tricep Extension (4-8) - 10kgs x 8 (7 secs per rep, same load next workout) • Lateral Head - Pin Selected Cable (Machine 1) Tricep Pushdowns (4-8) - 20kgs x 8 (7 secs per rep, same load next workout) Shoulders • Lateral Head - DB Side Lateral Raises (4-8) - 9kgs (per hand) x 7 (7 secs per rep, same load next workout) • Posterior Head - DB Rear Delt Raises (4-8) - 9kgs x 8 (7 secs per rep, same load next workout) Lower Abs • Hanging Knee Raises (4-8) - Bodyweight x 8 (7 secs per rep, same load next workout) ** denotes no allowance for any machine resistance Progression protocol will be once the maximum target reps & TUT is achieved the load will be increased Sleep - 07:31hrs to 10:28hrs Nap - 15:50hrs to 17:09hrs Weight - not taken when on night shifts
Monday 18 September 2023 Sleep - 23:45hrs to 06:45hrs 09:10hrs - Back, Biceps & Obliques Training protocol will be 1 set to FAILURE per exercise and target for each rep will be 7 seconds (approx cadence of 1:6 / concentric : eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description Back • Upper / Outer Lats - Pin Selected Wide Grip Lat Pulldown (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 5 @ ~65-75%, 95.1kgs x 6 (7 secs per rep, same load next workout) • Lower Lats - Pin Selected Supinated Grip Lat Pulldown (4-8) - 68kgs x 6 (7 secs per rep, same load next workout) • Middle Back - Pin Selected ‘V’ Bar Grip Seated Row (4-8)- 81.5kgs x 8 (7 secs per rep, increase load next workout) • Traps - DB Shrugs (4-8) - 80kgs (40kgs per hand) x 6 (7 secs per rep, same load next workout) • Lower Back - Hyperextensions (4-8) - 20kgs x 8 (7 secs per rep, same load next workout) Biceps • Short Head - Pin Selected Preacher Curls (4-8) - 45kgs x 6 (7 secs per rep, same load next workout) • Long Head - Pin Selected Cable (Machine 1) Single Arm Bayesian Curls (4-8) - 12.5kgs (per hand) x 7 (7 secs per rep, same load next workout) • Brachialis - Pin Selected Cable (Machine 1) Rope Hammer Curls (4-8) - 27.5kgs x 7 (7 secs per rep, same load next workout) Obliques • Pin Selected Cable (Machine 1) Side Bends (4-8) - 32.5kgs x 6 (7 secs per rep, increase load next workout) Workout Note - reduced the rest time between exercises from 3 to 2 minutes which did seem to affect the rep total on a couple of exercises ** denotes no allowance for any machine resistance Progression protocol will be once the maximum target reps are achieved the load will be increased
Tuesday 19 September 2023 Sleep - 23:00hrs to 03:48hrs 04:30hrs - Legs & Abs Training protocol will be 1 set to FAILURE per exercise and target for each rep will be 7 seconds (approx cadence of 1:6 / concentric : eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description • Quadriceps - Pin Selected Leg Extension (Machine 2 - 4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 95kgs x 8 (7 secs per rep, increase load next workout) • Hamstrings - Pin Selected Standing Leg Curls (on Leg Extension Machine 2 - 4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 25kgs x 8 (7 secs per rep, reduced load to ensure full ROM increase load next workout) • Quadriceps - Sissy Squat Platform & Cable Machine (4-8) - 27.2kgs x 8 (7 secs per rep, increase load next workout) • Hamstrings - Pin Selected Laying Leg Curls (4-8) - 35.4kgs x 8 (7 secs per rep, increase load next workout) • Abductors - Pin Selected Abductor (4-8) - 57.5kgs x 8 (7 secs per rep, increase load next workout) • Adductors - Pin Selected Adductor (4-8) - 57.5kgs x 8 (7 secs per rep, increase load next workout) • Calves - still got left ankle issues so omitting calf raises today Abs • Ab Crunch Machine (4-8) - 77kgs x 8 (7 secs per rep, increase load next workout) ** denotes no allowance for any machine resistance Progression protocol will be once the maximum target reps are achieved the load will be increased Weight @ 06:00hrs - 193lbs rather unhealthy weekend
Wednesday 20 September 2023 Sleep - 21:00hrs to 04:20hrs 05:00hrs - Push Day & Lower Abs (Chest, Shoulders, Triceps & Lower Abs) Training protocol will be 1 set to FAILURE per exercise and target for each rep will be 7 seconds (approx cadence of 1:6 / concentric : eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description Pecs • Upper - DB L2H Flies (4-8) - 7.5kgs (per hand) x 8 (7 secs per rep, same load next workout) • Upper - Incline Press Machine (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 55kgs x 7 (7 secs per rep, same load next workout) • Mid - Chest Press Machine (4-8) - 68kgs x 6 (7 secs per rep, same load next workout) • Lower - Dips (4-8) - 88.55kgs (Bodyweight in gym clothes) x 5 (7 secs per rep, same load next workout) Shoulders • Lateral Head - DB Side Lateral Raises (4-8) - 9kgs (per hand) x 7 (7 secs per rep, same load next workout) • Posterior Head - DB Rear Delt Raises (4-8) - 9kgs x 8 (7 secs per rep, same load next workout) Triceps • Long Head - Pin Selected Cable (Machine 1) Single Arm Crossbody Tricep Extensions (4-8) - 10kgs x 8 (7 secs per rep, increase load next workout) • Medial Head - Pin Selected Cable (Machine 1) Single Arm Tricep Extension (4-8) - 10kgs x 8 (7 secs per rep, increase load next workout) • Lateral Head - Pin Selected Cable (Machine 1) Tricep Pushdowns (4-8) - 20kgs x 8 (7 secs per rep, increase load next workout) Lower Abs • Hanging Knee Raises (4-8) - Bodyweight x 8 (7 secs per rep, same load next workout) ** denotes no allowance for any machine resistance Progression protocol will be once the maximum target reps & TUT is achieved the load will be increased Weight @ 06:00hrs - 193.0lbs
Friday 22 September 2023 Sleep - 22:30hrs to 04:10hrs 04:45hrs - Back, Biceps & Obliques Training protocol will be 1 set to FAILURE per exercise and target for each rep will be 7 seconds (approx cadence of 1:6 / concentric : eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description, 2 minutes rest between sets / exercises Back • Upper / Outer Lats - Pin Selected Wide Grip Lat Pulldown (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 5 @ ~65-75%, 95.1kgs x 7 (7 secs per rep, same load next workout) • Lower Lats - Pin Selected Supinated Grip Lat Pulldown (4-8) - 68kgs x 6 (7 secs per rep, same load next workout) • Middle Back - Pin Selected ‘V’ Bar Grip Seated Row (4-8)- 86kgs x 6 (7 secs per rep, same load next workout) • Traps - DB Shrugs (4-8) - 80kgs (40kgs per hand) x 7 (7 secs per rep, same load next workout) • Lower Back - Hyperextensions (4-8) - 20kgs x 8 (7 secs per rep, same load next workout) Biceps • Short Head - Pin Selected Preacher Curls (4-8) - 45kgs x 6 (7 secs per rep, same load next workout) • Long Head - Pin Selected Cable (Machine 2) Single Arm Bayesian Curls (4-8) - 22.7kgs (per hand) x 6 (7 secs per rep, same load next workout) • Brachialis - Pin Selected Cable (Machine 2) Rope Hammer Curls (4-8) - 40.8kgs x 8 (7 secs per rep, increase load next workout) Obliques • Pin Selected Cable (Machine 2) Side Bends (4-8) - 36.2kgs x 8 (7 secs per rep, increase load next workout) ** denotes no allowance for any machine resistance Progression protocol will be once the maximum target reps are achieved the load will be increased Weight @ 05:50hrs - 190.2lbs
Saturday 23 September 2023 Sleep - 00:10hrs to 08:55hrs Weight - not taken after a skinful and late night drunk burger & chips purchase 15:45hrs - Legs & Abs Training protocol will be 1 set to FAILURE per exercise and target for each rep will be 7 seconds (approx cadence of 1:6 / concentric : eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description, 2 minutes rest between sets / exercises • Quadriceps (vastus lateralis focus) - Pin Selected Leg Extension toes inwards (Machine 2 - 4-8) - 95kgs x 5 (7 secs per rep, same load next workout) • Quadriceps (vastus medialis focus) - Pin Selected Leg Extension toes outwards (Machine 2 - 4-8) - 95kgs x 6 (7 secs per rep, same load next workout) • Quadriceps (overall) - Pin Selected Leg Extension (Machine 2 - 4-8) - 95kgs x 6 (7 secs per rep, same load next workout) • Hamstrings - Pin Selected Standing Leg Curls (on Leg Extension Machine 2 - 4-8) - 25kgs x 8 (7 secs per rep, increase load next workout) • Hamstrings - Pin Selected Seated Leg Curls (4-8) - 39kgs x 8 (7 secs per rep, increase load next workout) • Hamstrings - Pin Selected Laying Leg Curls (4-8) - 36kgs x 8 (7 secs per rep, increase load next workout) • Abductors - Pin Selected Abductor (4-8) - 57.5kgs x 8 (7 secs per rep, increase load next workout) • Adductors - Pin Selected Adductor (4-8) - 57.5kgs x 8 (7 secs per rep, increase load next workout) • Calves - Not done due to ankle issues Abs • Ab Crunch Machine (4-8) - 78.1kgs x 8 (7 secs per rep, increase load next workout) ** denotes no allowance for any machine resistance Progression protocol will be once the maximum target reps are achieved the load will be increased
Sunday 24 September 2023 Sleep - 20:26hrs to 06:20hrs Weight @ 06:30hrs - 194.0lbs 07:00hrs - Push Day & Lower Abs (Chest, Shoulders, Triceps & Lower Abs) Training protocol will be 1 set to FAILURE per exercise and target for each rep will be 7 seconds (approx cadence of 1:6 / concentric : eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description, 2 minutes rest between sets / exercises Pecs • Upper - DB L2H Flies (4-8) - 7.5kgs (per hand) x 8 (7 secs per rep, increase load to 8kgs next workout) • Upper - Incline Press Machine (4-8) - 55kgs x 8 (7 secs per rep, increase load to 57.5kgs next workout) • Mid - Chest Press Machine (4-8) - 68kgs x 7 (7 secs per rep, same load next workout) • Lower - Dips (4-8) - 88.85kgs (Bodyweight in gym clothes) x 5 (7 secs per rep, same load next workout) Shoulders • Lateral Head - DB Side Lateral Raises (4-8) - 7kgs (per hand) x 8 (7 secs per rep, same load next workout) • Posterior Head - DB Rear Delt Raises (4-8) - 7kgs x 8 (7 secs per rep, same load next workout) Triceps • Long Head - Pin Selected Cable (Machine 1) Single Arm Crossbody Tricep Extensions (4-8) - 12.5kgs x 8 (7 secs per rep, same load next workout) • Medial Head - Pin Selected Cable (Machine 1) Single Arm Tricep Extension (4-8) - 12.5kgs x 8 (7 secs per rep, same load next workout) • Lateral Head - Pin Selected Cable (Machine 1) Tricep Pushdowns (4-8) - 22.5kgs x 8 (7 secs per rep, same load next workout) Lower Abs • Hanging Knee Raises (4-8) - Bodyweight x 8 (7 secs per rep, same load next workout) ** denotes no allowance for any machine resistance Progression protocol will be once the maximum target reps & TUT is achieved the load will be increased
Monday 25 September 2023 Sleep - 21:47hrs to 07:02hrs 08:00hrs - Weight 193.6lbs 09:30hrs - Back, Biceps & Obliques Training protocol will be 1 set to FAILURE per exercise and target for each rep will be 7 seconds (approx cadence of 1:6 / concentric : eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description, 2 minutes rest between sets / exercises Back • Upper / Outer Lats - Pin Selected Wide Grip Lat Pulldown (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 5 @ ~65-75%, 95.1kgs x 7 (7 secs per rep, same load next workout) • Lower Lats - Pin Selected Medium Width Straight Arm Lat Pulldown (4-8) - 72.5kgs x 6 (7 secs per rep, same load next workout) • Middle Back - Pin Selected ‘V’ Bar Grip Seated Row (4-8)- 86kgs x 6 (7 secs per rep, same load next workout) • Traps - DB Shrugs (4-8) - 80kgs (40kgs per hand) x 7 (7 secs per rep, same load next workout) • Lower Back - Hyperextensions (4-8) - 20kgs x 8 (7 secs per rep, same load next workout) Biceps • Short Head - Pin Selected Preacher Curls (4-8) - 45kgs x 6 (7 secs per rep, same load next workout) • Long Head - Pin Selected Cable (Machine 1) Single Arm Bayesian Curls (4-8) - 12.5kgs (per hand) x 6 (7 secs per rep, same load next workout) • Brachialis - Pin Selected Cable (Machine 1) Rope Hammer Curls (4-8) - 27.5kgs x 7 (7 secs per rep, same load next workout) Obliques • Pin Selected Cable (Machine 1) Side Bends (4-8) - 32.5kgs x 6 (7 secs per rep, increase load next workout) ** denotes no allowance for any machine resistance Progression protocol will be once the maximum target reps are achieved the load will be increased
Tuesday 26 September 2023 Sleep - 20:00hrs to 05:30hrs 05:30hrs - Weight @ 193.2lbs 06:00hrs - Legs & Abs Training protocol will be 1 set to FAILURE per exercise and target for each rep will be 7 seconds (approx cadence of 1:6 / concentric : eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description, 2 minutes rest between sets / exercises • Quadriceps (vastus lateralis focus) - Pin Selected Single Leg Extension toes inwards (Machine 2 - rep range 4-8 ) - 40kgs x 6 (7 secs per rep, same load next workout) • Quadriceps (vastus medialis focus) - Pin Selected Single Leg Extension toes outwards (Machine 2 - rep range 4-8) - 40kgs x 8 (7 secs per rep, increase load next workout) • Quadriceps (overall) - Pin Selected Single Leg Extension (Machine 2 - rep range 4-8) - 40kgs x 8 (7 secs per rep, increase load next workout) • Hamstrings - Pin Selected Standing Leg Curls (on Leg Extension Machine 2 - rep range 4-8) - 27.5kgs x 8 (7 secs per rep, increase load next workout) • Hamstrings - Pin Selected Seated Leg Curls (rep range 4-8) - 41.2kgs x 8 (7 secs per rep, increase load next workout) • Hamstrings - Pin Selected Laying Leg Curls (rep range 4-8) - 37.1kgs x 8 (7 secs per rep, increase load next workout) • Abductors - Pin Selected Abductor (rep range 4-8) - 60kgs x 8 (7 secs per rep, increase load next workout) • Adductors - Pin Selected Adductor (rep range 4-8) - 60kgs x 8 (7 secs per rep, increase load next workout) • Calves - none done due to ankle issue Abs • Ab Crunch Machine (rep range 4-8) - 78.1kgs x 8 (7 secs per rep, increase load next workout) ** denotes no allowance for any machine resistance Progression protocol will be once the maximum target reps are achieved the load will be increased
Wednesday 27 September 2023 Sleep - 21:57 to 07:18hrs Weight - not taken 09:15hrs - Push Day & Lower Abs (Chest, Shoulders, Triceps & Lower Abs) Training protocol will be 1 set to FAILURE per exercise and target for each rep will be 7 seconds (approx cadence of 1:6 / concentric : eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description, 2 minutes rest between sets / exercises Pecs • Upper - DB L2H Flies (rep range 4-8) - 8kgs (per hand) x 8 (7 secs per rep, same load next workout) • Upper - Incline Press Machine (rep range 4-8) - 57.5kgs x 7 (7 secs per rep, same load next workout) • Mid - Chest Press Machine (rep range 4-8) - 68kgs x 7 (7 secs per rep, same load next workout) • Lower - Assisted Dip Machine (rep range 4-8) - 80kgs (Bodyweight in gym clothes less 9kgs ) x 5 (7 secs per rep, increase load next workout) Shoulders • Lateral Head - DB Side Lateral Raises (rep range 4-8) - 7kgs x 8 (7 secs per rep, same load next workout) • Posterior Head - DB Rear Delt Raises (rep range 4-8) - 7kgs x 8 (7 secs per rep, same load next workout) Triceps • Long Head - Pin Selected Cable (Machine 1) Single Arm Crossbody Tricep Extensions (rep range 4-8) - 12.5kgs x 8 (7 secs per rep, reduce load next workout due to pain in right delt) • Medial Head - Pin Selected Cable (Machine 1) Single Arm Tricep Extension (rep range 4-8) - 12.5kgs x 8 (7 secs per rep, same load next workout) • Lateral Head - Pin Selected Cable (Machine 1) Tricep Pushdowns (rep range 4-8) - 22.5kgs x 8 (7 secs per rep, same load next workout) Lower Abs • Hanging Knee Raises (rep range 4-8) - Bodyweight x 8 (7 secs per rep, same load next workout) ** denotes no allowance for any machine resistance Progression protocol will be once the maximum target reps & TUT is achieved the load will be increased
Thursday 28 September 2023 Weight - not taken when on night shifts Sleep 1 - 07:15 to 12:00hrs 13:20hrs - Back, Biceps & Obliques Training protocol will be 1 set to FAILURE per exercise and target for each rep will be 7 seconds (approx cadence of 1:6 / concentric : eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description, 2 minutes rest between sets / exercises Back • Upper / Outer Lats - Pin Selected Wide Grip Lat Pulldown (rep range 4-8) - warm up sets 1 x 5 @ ~50%, 1 x 5 @ ~65-75%, 95.1kgs x 7 (7 secs per rep, same load next workout) • Lower Lats - Pin Selected Supinated Grip Lat Pulldown (rep range 4-8) - 68kgs x 7 (7 secs per rep, same load next workout) • Middle Back - Pin Selected ‘V’ Bar Grip Seated Row (rep range 4-8)- 86kgs x 6 (7 secs per rep, same load next workout) • Traps - DB Shrugs (rep range 4-8) - 80kgs (40kgs per hand) x 8 (7 secs per rep, same load next workout) • Lower Back - Hyperextensions (rep range 4-8) - 20kgs x 8 (7 secs per rep, same load next workout) Biceps • Short Head - Pin Selected Preacher Curls (rep range 4-8) - 45kgs x 7 (7 secs per rep, same load next workout) • Long Head - Pin Selected Cable (Machine 2) Single Arm Bayesian Curls (4-8) - 22.7kgs (per hand) x 7 (7 secs per rep, same load next workout) • Brachialis - Pin Selected Cable (Machine 2) Rope Hammer Curls (4-8) - 45.3kgs x 8 (7 secs per rep, increase load next workout) Obliques • Pin Selected Cable (Machine 2) Side Bends (4-8) - 40.8kgs x 8 (7 secs per rep, increase load next workout) ** denotes no allowance for any machine resistance Progression protocol will be once the maximum target reps are achieved the load will be increased Sleep 2 - 15:10 to 17:00hrs
Saturday 30 September 2023 Sleep - 08:00 to 14:00hrs 15:25hrs - Legs & Abs Training protocol will be 1 set to FAILURE per exercise and target for each rep will be 7 seconds (approx cadence of 1:6 / concentric : eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description, 2 minutes rest between sets / exercises • Quadriceps (vastus lateralis focus) - Pin Selected Leg Extension toes inwards (Machine 2 - rep range 4-8) - 80kgs x 8 (7 secs per rep, increase load next workout) • Quadriceps (vastus medialis focus) - Pin Selected Leg Extension toes outwards (Machine 2 - rep range 4-8) - 82.5kgs x 8 (7 secs per rep, increase load next workout) • Quadriceps (overall) - Pin Selected Leg Extension (Machine 2 - rep range 4-8) - 82.5kgs x 6 (7 secs per rep, same load next workout) • Hamstrings - Pin Selected Standing Leg Curls (on Leg Extension Machine 2 - rep range 4-8) - 30kgs x 8 (7 secs per rep, same load next workout to concentrate on ROM) • Hamstrings - Pin Selected Seated Leg Curls (rep range 4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 43.4kgs x 8 (7 secs per rep, increase load next workout) • Hamstrings - Pin Selected Laying Leg Curls (rep range 4-8) - 38.3kgs x 8 (7 secs per rep, increase load next workout) • Abductors - Pin Selected Abductor (rep range 4-8) - 62.5kgs x 8 (7 secs per rep, increase load next workout) • Adductors - Pin Selected Adductor (rep range 4-8) - 62.5kgs x 8 (7 secs per rep, increase load next workout) • Calves - not done to ankle issues Abs • Ab Crunch Machine (rep range 4-8) - 79.3kgs x 8 (7 secs per rep, increase load next workout) ** denotes no allowance for any machine resistance Progression protocol will be once the maximum target reps are achieved the load will be increased
Monday 02 October 2023 Sleep - 15:20 to 05:37hrs 08:15hrs - Push Day & Lower Abs (Chest, Shoulders, Triceps & Lower Abs) Training protocol will be 1 set to FAILURE per exercise and target for each rep will be 7 seconds (approx cadence of 1:6 / concentric : eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description, 2 minutes rest between sets / exercises Pecs • Upper - DB L2H Flies (rep range 4-8) - 10kgs (per hand) x 6 (7 secs per rep, same load next workout) • Upper - Incline Press Machine (rep range 4-8) - 73.7kgs (includes 16.2kgs starting weight) x 7 (7 secs per rep, same load next workout) • Mid - Chest Press Machine (rep range 4-8) - 68kgs x 6 (7 secs per rep, same load next workout) • Lower - Assisted Dip Machine (rep range 4-8) - 74.7kgs (Bodyweight in gym clothes 88.70kgs less 14kgs ) x 6 (7 secs per rep, same load next workout) Shoulders • Lateral Head - DB Side Lateral Raises (rep range 4-8) - 7kgs x 8 (7 secs per rep, same load next workout) • Posterior Head - DB Rear Delt Raises (rep range 4-8) - 7kgs x 8 (7 secs per rep, same load next workout) Triceps • Long Head - Pin Selected Cable (Machine 1) Single Arm Crossbody Tricep Extensions (rep range 4-8) - 12.5kgs x 7 (7 secs per rep, same load next workout) • Lateral Head - Pin Selected Cable (Machine 1) Tricep Pushdowns (rep range 4-8) - 22.5kgs x 8 (7 secs per rep, increase load next workout) • Medial Head - Pin Selected Cable (Machine 1) Single Arm Tricep Extension (rep range 4-8) - 12.5kgs x 8 (7 secs per rep, same load next workout) Lower Abs • Hanging Knee Raises (rep range 4-8) - Bodyweight x 8 (7 secs per rep, same load next workout) ** denotes no allowance for any machine resistance Progression protocol will be once the maximum target reps & TUT is achieved the load will be increased
Tuesday 03 October 2023 Sleep - 23:05 to 07:51 08:30 Weight @ 195.6lbs 12:45 - Back, Biceps & Obliques Training protocol will be 1 set to FAILURE per exercise and target for each rep will be 7 seconds (approx cadence of 1:6 / concentric : eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description, 2 minutes rest between sets / exercises Back • Upper / Outer Lats - Pin Selected Wide Grip Lat Pulldown (rep range 4-8) - warm up sets 1 x 5 @ ~50%, 1 x 5 @ ~65-75%, 95.1kgs x 7 (7 secs per rep, same load next workout) • Lower Lats - Pin Selected Medium Width Straight Arm Lat Pulldown (rep range 4-8) - 68kgs x 8 (7 secs per rep, increase load next workout) • Middle Back - Pin Selected ‘V’ Bar Grip Seated Row (rep range 4-8)- 86kgs x 7 (7 secs per rep, same load next workout) • Traps - DB Shrugs (rep range 4-8) - 80kgs (40kgs per hand) x 8 (7 secs per rep, same load next workout) • Lower Back - Hyperextensions (rep range 4-8) - 20kgs x 8 (7 secs per rep, same load next workout) Biceps • Short Head - Pin Selected Preacher Curls (rep range 4-8) - 45kgs x 7 (7 secs per rep, same load next workout) • Long Head - Pin Selected Cable (Machine 1) Single Arm Bayesian Curls (rep range 4-8) - 12.5kgs (per hand) x 7 (7 secs per rep, same load next workout) • Brachialis - Pin Selected Cable (Machine 1) Rope Hammer Curls (rep range 4-8) - 27.5kgs x 8 (7 secs per rep, increase load next workout) Obliques • Pin Selected Cable (Machine 1) Side Bends (4-8) - 32.5kgs x 6 (7 secs per rep, increase load next workout) ** denotes no allowance for any machine resistance Progression protocol will be once the maximum target reps are achieved the load will be increased
Wednesday 04 October 2023 Sleep - 22:13 to 11:34 12:00hrs - Weight @ 193.8lbs 12:30hrs - Legs & Abs Training protocol will be 1 set to FAILURE per exercise and target for each rep will be 7 seconds (approx cadence of 1:6 / concentric : eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description, 2 minutes rest between sets / exercises • Quadriceps (vastus lateralis focus) - Pin Selected Leg Extension toes inwards (Machine 2 - rep range 4-8) - 80kgs x 8 (7 secs per rep, increase load next workout) • Quadriceps (vastus medialis focus) - Pin Selected Leg Extension toes outwards (Machine 2 - rep range 4-8) - 85kgs x 8 (7 secs per rep, increase load next workout) • Quadriceps (overall) - Pin Selected Leg Extension (Machine 2 - rep range 4-8) - 82.5kgs x 8 (7 secs per rep, increase load next workout) • Hamstrings - Pin Selected Standing Leg Curls (on Leg Extension Machine 2 - rep range 4-8) - 30kgs x 8 (7 secs per rep, same load next workout to concentrate on ROM) • Hamstrings - Pin Selected Seated Leg Curls (rep range 4-8) - 45kgs x 8 (7 secs per rep, increase load next workout) • Hamstrings - Pin Selected Laying Leg Curls (rep range 4-8) - 39.4kgs x 8 (7 secs per rep, increase load next workout) • Abductors - Pin Selected Abductor (rep range 4-8) - 60kgs x 8 (7 secs per rep, increase load to 65kgs next workout) • Adductors - Pin Selected Adductor (rep range 4-8) - 60kgs x 8 (7 secs per rep, increase load to 65kgs next workout) Selected the wrong weight for Abductor / Adductor doh, thought it was too easy • Calves - omitted due to ongoing left ankle issue Abs • Ab Crunch Machine (rep range 4-8) - 81kgs x 8 (7 secs per rep, increase load next workout) ** denotes no allowance for any machine resistance Progression protocol will be once the maximum target reps are achieved the load will be increased
