GMS & ACCESSORIES Thursday April 20th
Good mornings - toes forward:
20 kg x 8
60 kg x 4
80 kg x 4 x 8
Romanian deadlifts - toes forward:
20 kg x 8
60 kg x 4
80 kg x 4 x 8
Romanian deadlifts - toes forward:
80 kg x 4 x 8
Seated row plate machine (p/h):
25 kg x 3
40 kg x ME 12
30 kg x ME 15
Leg extension plate machine (performed individually):
30 kg x 3 x 10 TPR
20 kg x 3 x 10
Hamstring curls plate machine (p/l performed individually):
15 kg x 20
25 kg x 20
20 kg x 20
Seated row plate machine (p/h):
25 kg x 3
40 kg x ME 12
30 kg x ME 15
Leg extension plate machine (performed individually):
30 kg x 3 x 10 TPR
20 kg x 3 x 10
Hamstring curls plate machine (p/l performed individually):
15 kg x 20
25 kg x 20
20 kg x 20
PRESS Tuesday April 18th
DB shoulder warmup
Incline bench press:
20 kg x 10
50 kg x 5
60 kg x 3
70 kg x 2
80 kg x 1
90 kg x ME 8
70 kg x ME 11
60 kg x ME 13
DB press (p/h):
20 kg x 3
35 kg x ME 10
25 kg x ME 14
Incline press plate machine (p/h):
20 kg x 2
40 kg x ME 6
30 kg x ME 7
Pec Deck:
40 kg x 4 x 10 - do 20 rep sets next time
Triceps push downs (perform x 3):
59 kg x 10 wide
64 kg x 10 narrow
45 kg x 10 rope
Front raise BB machine (p/h):
20 kg x 4 x 10
DB curls (p/h) w/finger extension:
12.5 kg x 3 x 10
20 kg x 10
50 kg x 5
60 kg x 3
70 kg x 2
80 kg x 1
90 kg x ME 8
70 kg x ME 11
60 kg x ME 13
DB press (p/h):
20 kg x 3
35 kg x ME 10
25 kg x ME 14
Incline press plate machine (p/h):
20 kg x 2
40 kg x ME 6
30 kg x ME 7
Pec Deck:
40 kg x 4 x 10 - do 20 rep sets next time
Triceps push downs (perform x 3):
59 kg x 10 wide
64 kg x 10 narrow
45 kg x 10 rope
Front raise BB machine (p/h):
20 kg x 4 x 10
DB curls (p/h) w/finger extension:
12.5 kg x 3 x 10
PULL Tuesday April 11th
Pre-training:
Lock Clam Shell: 2 x 60 seconds
Spiked ball piriformis acupressure: 60 seconds
Foam roll: 2 minutes
Copenhagen Plank (l&r): 2 x 60 seconds
DB shoulder warm-up
Deadlifts:
70 kg x 10
120 kg x 5
170 kg x 2
130 kg x 8
Seated row plate machine neutral grip (p/h):
20 kg x 3
30 kg x 2
40 kg x ME 10
25 kg x ME 20 TPR
Seated row pin machine uhand grip:
64 kg x 4 x 10
Face pulls:
50 kg x 4 x 20
Lateral pulldowns:
50 kg x 4 x 10
Cable side raises (l&r):
10 kg x 4 x 10
Lock Clam Shell: 2 x 60 seconds
Spiked ball piriformis acupressure: 60 seconds
Foam roll: 2 minutes
Copenhagen Plank (l&r): 2 x 60 seconds
DB shoulder warm-up
Deadlifts:
70 kg x 10
120 kg x 5
170 kg x 2
130 kg x 8
Seated row plate machine neutral grip (p/h):
20 kg x 3
30 kg x 2
40 kg x ME 10
25 kg x ME 20 TPR
Seated row pin machine uhand grip:
64 kg x 4 x 10
Face pulls:
50 kg x 4 x 20
Lateral pulldowns:
50 kg x 4 x 10
Cable side raises (l&r):
10 kg x 4 x 10
LEGS Thursday April 6th
Pre-training:
Lock Clam Shell: 2 x 60 seconds
Spiked ball piriformis acupressure: 60 seconds
Foam roll: 2 minutes
Copenhagen Plank (l&r): 2 x 30 seconds
Front squats w/axle - toes forward:
20 kg x 8
60 kg x 4
80 kg x 3 x 8 PR
Leg extension plate machine (performed individually):
30 kg x 5 x 8
Hamstring curls plate machine (performed individually):
15 kg x 2 x 20
DB curls standing (p/h):
12.5 kg x 3 x 10
Lock Clam Shell: 2 x 60 seconds
Spiked ball piriformis acupressure: 60 seconds
Foam roll: 2 minutes
Copenhagen Plank (l&r): 2 x 30 seconds
Front squats w/axle - toes forward:
20 kg x 8
60 kg x 4
80 kg x 3 x 8 PR
Leg extension plate machine (performed individually):
30 kg x 5 x 8
Hamstring curls plate machine (performed individually):
15 kg x 2 x 20
DB curls standing (p/h):
12.5 kg x 3 x 10
MISC Sunday April 2nd
Pre-training:
Lock Clam Shell: 2 x 60 seconds
Spiked ball piriformis acupressure: 60 seconds
Foam roll: 2 minutes
Copenhagen Plank (l&r): 2 x 30 seconds
DB shoulder warm-up
Sled push:
Unladen x 15 meters low position
+100 kg x 2 x 15 meters (high/low)
+150 kg x 2 x 15 meters (high/mid)
+200 kg x 2 x 15 meters (high/high)
Axle OHP:
20 kg x 10
50 kg x 3 x 10
DB curls w/finger extension (l&r):
15 kg x 10
17.5 kg x 10
DB front raises (p/h):
12.5 kg x 10
Cable cross overs (p/h):
18 kg x 3 x 20
CARDIO
Assault bike: 5 mins @ +55 rpm
Lock Clam Shell: 2 x 60 seconds
Spiked ball piriformis acupressure: 60 seconds
Foam roll: 2 minutes
Copenhagen Plank (l&r): 2 x 30 seconds
DB shoulder warm-up
Sled push:
Unladen x 15 meters low position
+100 kg x 2 x 15 meters (high/low)
+150 kg x 2 x 15 meters (high/mid)
+200 kg x 2 x 15 meters (high/high)
Axle OHP:
20 kg x 10
50 kg x 3 x 10
DB curls w/finger extension (l&r):
15 kg x 10
17.5 kg x 10
DB front raises (p/h):
12.5 kg x 10
Cable cross overs (p/h):
18 kg x 3 x 20
CARDIO
Assault bike: 5 mins @ +55 rpm
PULL Thursday March 30th
Pre-training:
Lock Clam Shell: 3 x 30 seconds
Spiked ball piriformis acupressure: 60 seconds
Foam roll: 2 minutes
Copenhagen Plank (l&r): 2 x 30 seconds
Calf Stretch Slant Board: 2 x 60 seconds
DB shoulder warm-up
Seated row pin machine, uhand wide grip:
91 kg x 4 x 10
Seated row plate machine neutral grip (p/h):
20 kg x 5
30 kg x 2
40 kg x ME 4
25 kg x ME 10
Face pulls pin machine:
50 kg x 4 x 20
Later pulldowns pin machine:
50 kg x 4 x 10
Curls w/EZ bar:
25 kg x 3 x 10
Lock Clam Shell: 3 x 30 seconds
Spiked ball piriformis acupressure: 60 seconds
Foam roll: 2 minutes
Copenhagen Plank (l&r): 2 x 30 seconds
Calf Stretch Slant Board: 2 x 60 seconds
DB shoulder warm-up
Seated row pin machine, uhand wide grip:
91 kg x 4 x 10
Seated row plate machine neutral grip (p/h):
20 kg x 5
30 kg x 2
40 kg x ME 4
25 kg x ME 10
Face pulls pin machine:
50 kg x 4 x 20
Later pulldowns pin machine:
50 kg x 4 x 10
Curls w/EZ bar:
25 kg x 3 x 10
PRESS Tuesday March 28th
Pre-training:
Lock Clam Shell: 3 x 30 seconds
Spiked ball piriformis acupressure: 60 seconds
Foam roll: 2 minutes
Copenhagen Plank (l&r): 2 x 30 seconds
Calf Stretch Slant Board: 2 x 60 seconds
Bench press:
20 kg x 8
60 kg x 5
80 kg x 3
90 kg x 5 x 5
DB press (p/h):
20 kg x 3
35 kg x ME 10
25 kg x ME 12
Incline press plate machine (p/h):
20 kg x 3
40 kg x 3
50 kg x ME 3
35 kg x ME 6
Front raise BB machine (p/h):
20 kg x 4 x 10
Triceps push downs:
64 kg x 3 x 10 wide
64 kg x 3 x 10 narrow
No rope - left shoulder issue
Lock Clam Shell: 3 x 30 seconds
Spiked ball piriformis acupressure: 60 seconds
Foam roll: 2 minutes
Copenhagen Plank (l&r): 2 x 30 seconds
Calf Stretch Slant Board: 2 x 60 seconds
Bench press:
20 kg x 8
60 kg x 5
80 kg x 3
90 kg x 5 x 5
DB press (p/h):
20 kg x 3
35 kg x ME 10
25 kg x ME 12
Incline press plate machine (p/h):
20 kg x 3
40 kg x 3
50 kg x ME 3
35 kg x ME 6
Front raise BB machine (p/h):
20 kg x 4 x 10
Triceps push downs:
64 kg x 3 x 10 wide
64 kg x 3 x 10 narrow
No rope - left shoulder issue
REHAB LEGS Sunday March 26th
Pre-training:
Lock Clam Shell: 3 x 30 seconds
Spiked ball piriformis acupressure: 60 seconds
Foam roll: 2 minutes
Copenhagen Plank (l&r): 2 x 30 seconds
Calf Stretch Slant Board: 2 x 60 seconds
Front squats w/axle - toes forward:
Lock Clam Shell: 3 x 30 seconds
Spiked ball piriformis acupressure: 60 seconds
Foam roll: 2 minutes
Copenhagen Plank (l&r): 2 x 30 seconds
Calf Stretch Slant Board: 2 x 60 seconds
Front squats w/axle - toes forward:
20 kg x 10
50 kg x 5
70 kg x 4 x 5
Incline press plate machine (p/h):
20 kg x 5
40 kg x 5
55 kg x 10
35 kg x 15
Leg extension plate machine (performed individually):
30 kg x 6 x 8
Hamstring curls plate machine (performed individually):
15 kg x 4 x 20
50 kg x 5
70 kg x 4 x 5
Incline press plate machine (p/h):
20 kg x 5
40 kg x 5
55 kg x 10
35 kg x 15
Leg extension plate machine (performed individually):
30 kg x 6 x 8
Hamstring curls plate machine (performed individually):
15 kg x 4 x 20
REHAB LEGS Thursday March 23rd
Pre-training:
Lock Clam Shell: 5 x 30 seconds
Spiked ball piriformis acupressure: 60 seconds
Foam roll: 2 minutes
Copenhagen Plank (l&r): 2 x 30 seconds
Calf Stretch Slant Board: 2 x 60 seconds
GMs w/axle:
20 kg x 8
50 kg x 8
70 kg x 4 x 8
Romanian deadlifts w/axle:
70 kg x 4 x 8
Leg extension plate machine (performed individually):
30 kg x 6 x 8
Hamstring curls plate machine (performed individually):
20 kg x 2 x 20
15 kg x 2 x 20
Spiked ball piriformis acupressure: 60 seconds
Foam roll: 2 minutes
Copenhagen Plank (l&r): 2 x 30 seconds
Calf Stretch Slant Board: 2 x 60 seconds
GMs w/axle:
20 kg x 8
50 kg x 8
70 kg x 4 x 8
Romanian deadlifts w/axle:
70 kg x 4 x 8
Leg extension plate machine (performed individually):
30 kg x 6 x 8
Hamstring curls plate machine (performed individually):
20 kg x 2 x 20
15 kg x 2 x 20
REHAB Sunday March 19th
Pre-training:
Foam roll
Copenhagen planks (l&r): 3 x 30 seconds
Piriformis seated stretch with gluteal massage spiked ball
DB shoulder warmups
Copenhagen planks (l&r): 3 x 30 seconds
Piriformis seated stretch with gluteal massage spiked ball
DB shoulder warmups
Incline press plate machine (p/h):
40 kg x 5
55 kg x 5
35 kg x 20
Seated row plate machine (p/h):
20 kg x 5
40 kg x 5
30 kg x 15
40 kg x 5
55 kg x 5
35 kg x 20
Seated row plate machine (p/h):
20 kg x 5
40 kg x 5
30 kg x 15
PUSH/PULL Thursday March 2nd
Pre-training:
Hamstring stretch
Clams
Foam roll
Spiked ball
Piriformis seated stretch with gluteal massage & trigger point supine
Lateral gluteal massage & trigger point
Shoulder warm-up with DBs & band
Hamstring stretch
Clams
Foam roll
Spiked ball
Piriformis seated stretch with gluteal massage & trigger point supine
Lateral gluteal massage & trigger point
Shoulder warm-up with DBs & band
Bench press:
20 kg x 8
60 kg x 5
80 kg x 3
100 kg x 1
110 kg x 4, 1, 4
80 kg x 8
Good mornings w/axle:
20 kg x 10
50 kg x 3 x 10
Deadlift:
70 kg x 8
120 kg x 3 x 8
OHP plate machine (p/h):
40 kg x 3
55 kg x ME 9 PR
35 kg x ME 10
Hamstring curls (l&r done individually):
18 kg x 3 x 10
Seated row pin machine uhand wide grip:
64 kg x 10
91 kg x 10 (full stack)
73 kg x 10
Face pulls:
50 kg x 3 x 20
Cable front raise BB machine:
20 kg x 3 x 10
20 kg x 8
60 kg x 5
80 kg x 3
100 kg x 1
110 kg x 4, 1, 4
80 kg x 8
Good mornings w/axle:
20 kg x 10
50 kg x 3 x 10
Deadlift:
70 kg x 8
120 kg x 3 x 8
OHP plate machine (p/h):
40 kg x 3
55 kg x ME 9 PR
35 kg x ME 10
Hamstring curls (l&r done individually):
18 kg x 3 x 10
Seated row pin machine uhand wide grip:
64 kg x 10
91 kg x 10 (full stack)
73 kg x 10
Face pulls:
50 kg x 3 x 20
Cable front raise BB machine:
20 kg x 3 x 10
