Monday 22nd November - Shoulders/Traps
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Seated BB Shoulder Press 5x8 (20kg, 30kg, 50kg, 50kg, 30kg)
Seated Side Raises 3x12 (12kg, 12kg, 12kg)
Standing Lateral Raise 3x12 (8kg, 12kg, 12kg)
Seated Barbell Press Behind Head 4x10 (BW, 40kg, 50kg, 50kg)
Lying DB Rear Delt Raises 3x8 (12.5kg, 12.5k, 12.5kg)
DB Shrugs 4x15 (30kg, 30kg, 30kg, 30kg) Superset
Smith Shrugs 2x10 underhand 2x10 overhand (60kg, 70kg, 70kg, 70kg)
Tuesday 23rd November - Legs
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
eg Extensions 1x12, 1x15, 1x50 (30kg, 40kg, 25kg)
Back Squats 3x8 (50kg, 60kg, 60kg)
Front Squats 3x8 (50kg, 50kg, 50kg)
Leg Press 3x8 (160kg, 180kg, 200kg)
Leg Press Wide 1x8 (180kg)
Straight Leg Dead Lifts 1x8 (28kg)
Lunges 2x25
Thursday 25th November - Chest/Tris
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Incline DB Press 5x10 (18kg, 24kg, 28kg, 26kg, 26kg)
High Incline BB Press 4x8 (BW, 40kg, 50kg, 50kg)
Bench Press Flat 3x10 (70kg, 70kg, 70kg)
Incline Flies 3x10 (12kg, 16kg, 16kg)
Dips 2x6 (BW, BW)
Cable Pushdowns 5x8 (25kg, 30kg, 35kg, 35kg, 25kg)
Kickbacks 2x10 (14kg, 14kg)
Friday 26th November - Back/Bis
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
5 minute bike
Bent Overrows on bench Overhand grip 2x8 (50kg, 50kg)
Bent Overrows on bench Underhand grip 1x8 (50kg)
Deadlifts 4x10 (60kg, 60kg, 70kg, 70kg)
One Arm Rows 3x6 (16kg, 24kg, 24kg)
T Bar Rows 4x8 (60kg, 70kg, 70kg, 70kg)
Standing Alternate Curls 3x8 (10kg, 12kg, 12kg)
Seated Hammer Curls 2x12 (14kg, 14kg)
Bar Curls with no rest period 3x20 (20kg, 15kg, 12.5kg)
Bar Curls with no rest period 3x15 (pausing after 5) (20kg, 15kg, 12.5kg)
Week with Rob, and it was awesome. Already reported on legs, that was the toughest day. Wednesday I almost asked for a wheelchair the doms were insane.
Monday and Thursday were good too, really pushed me and my pressing movements are improving massively. He's diagnosed I have very limited movement in my rotary cuff which is why I've struggled before doing a lot of shoulder exercises. But he said it's improved a lot since we've strengthened up areas that were previously lagging behind.
Back day was horrible, it was a great workout but my lower back was in such pain all the way through that it made all the other exercises really difficult to keep good form, especially T-Bar rows. As my back always wants to arch out rather than flatten
The bar curls at the end, doing a set of 60, as that's essentially what I was doing with no rest, finish with one weight he'd pass the next, never has 12.5kg felt so close to a tonne. The pump was immense though, but even now my arms feel huge
Also we decided to drop my carbs from 320g to 290g. Try and ease the bloated belly look. Other than that diet remains the same.
I've booked a legs day with him next week, god knows why I want to go through that again but I did. And then another full week with him the week after. December is full steam ahead all the way
Ain't nuttin' but a peanut!