22Jan

22.01.22- upper @ HW

By Uncategorized 0 Comments

Warm:

  • Treadmill- 5:00 @ 5.5 kph
  • Band pushdown- 3x(Rx10)
  • Band external rotation- Rx10

Weights:

  1. Chest prep
    1. Dip (band assisted)- Bx4, BWx12
    2. Press-ups (bodyweight)- BWx3, BWx6
    3. Chest stretch- 30s, 30s
  2. DB knee external rotation- 7×10
  3. SA cable reverse fly- 3.5×10, 3.5×10
  4. Upper back lever row- 80×12
  5. SA lat cable row- 75×12, 60×15
  6. SL standing ham curl- 0x7, 0x10
  7. Pendlay row- 80×8, 60×20
  8. SA cable curl (front)- 108, 12.5×12 (tension drops off nicely top/bottom in full stretch- good when bicep tendon sore)
  9. SA cable curl (behind)- 10×5, 7.5×4 (this way around overloads at full stretch, L bicep tendon sore)

Share this post

Author

I have worked with a range of client populations in the past. I have helped competitive athletes improve their performance through training and weight loss methods. I have experience with adult populations, drastically improving strength in individuals who are 50+. As well as specialising in manageable training methods for women looking to improve their body shape and reach a variety of manageable fitness goals. Having lived a competitive sporting career myself, I have undergone 7 invasive surgeries, some due to injury. As a result, I have a wealth of information on how to cope with, recover from, and help prevent injuries, restoring the body to a pain free state, and enabling fitness progress to continue no matter the personal issue. I can be of great service providing knowledge and guidance to keep you moving forwards through your fitness journey.

Leave a Reply

Your email address will not be published. Required fields are marked *

Related Posts

08Nov

Full body (08.11.21)

SL lying band hamstring curl- Rx12, RYx10, Rx16 DB external rotation (on knee)- 5x10, 7.5x10, 5x18 Meadows row-... read more

19Sep

Keeping a log book

The benefits of logging your workouts are countless. They aid in keeping you accountable within your training, so you... read more

10Apr

10.04.22- legs @ JD

Adductor- 66x17 Feet further away, knees lower on pad, legs straighter Seated calf raise- 15x15, 30x10x5 (pause in... read more

01Apr

01.04.22- pull @ FPF

Warm: Cycle- 3:30 Weights: Lying SL ham band curl- Rx12, Rx8 SA cable curl (away)- 2.5x15, 2.5x10, 5x15 --> 5x5 ... read more

27Sep

Legs (26.09.21)

Sunday legs: Single leg lying hamstring curl w/ band: 2x12+ Straight into isometric hold on last rep Smith calf... read more

16Sep

Range of motion

After working on my hamstring rehab, to the point where it felt safe and stable through full ranges and... read more

03Mar

03.03.22- full @ JD

Warm: Treadmill- 5:00 @ 5.5 kph / 2% incline Hanging knee raises- 6, 6 Weights: Adductor- 66x12x3 Calf superset Seated... read more

19Feb

19.02.22- legs @ HW

Warm: Treadmill- 5:00 @ 1.5%, 4.8kph Weights: Adductor- 60x2x2 (pin 2) Pin stack toe calf press- 150x6x10 (> stretch) Lying... read more

25Jan

25.01.22- birthday legs

Warm: Treadmill- 5:00 @ 1.5%, 5.5kph Weights Adductor (pin 3)- 79x12, 52x18 SL band hamstring lying- Bx10x3 Hack squat- 100x6... read more

17Mar

17.03.22- pull @ FPF

SL lying band hamstring curl- Rx10, Rx15 (point toes for best contraction in hamstring [reduces calf involvement]) SA... read more