Don't even know what to call it any more.

Inspector Coptoor

Week 5 Day 1

Chest & Biceps
Moderate Volume
Moderate Intensity

Warm up
Band stretches & traction


1. Flat DB Press
Loads of warm up sets at:
10,15,20 & 25kg

Work sets:
27.5kg DBs - 10
30kg DBs - 10,10,8 (ghey)

2. Inc BB Press
Up to 55kg for 3 x 10

3. Cable cross overs - hands high
3 x 10

4. Inc DB flies
15kg DBs - 3 x 10

5. Single Arm Preacher curls
3 x 10 with 10kg DBs

6. Inc DB curls
10kg DBs - 3 x 10

7. DB hammer curls
10kg DBs - 3 x 10

8. Triceps rope Pushdowns
3 x 15

9. Machine rear delt flies
3 x 12

Crosstrainer
20mins at level 12

Stretch

Inspector Coptoor

Week 5
Workout 3

Shoulders
High Volume, Low Intensity

1. Seated DB Presses
4 x 15 @ 17.5kg DBs

2. BB Shrugs
sets of 15 with 60,80,100, 110.

work sets:
4 x 15 @ 120kg

3. DB Side Raises
3 x 12 with 2 x 7.5kg DBs

4. DB Front raises
3 x 15 with 2 x 10kg DBs

5. Machine Shoulder Press
3 x 10

6. Hanging leg raises
3 x 12


Crosstrainer
20 mins.

Inspector Coptoor

Week 5, Workout 2

Legs, Lower Back and Hamstrings
Low Volume, High Intensity

1. Paused back squats
3 sec pause
few warm up sets @ 40,60,70,80,90kg

Work sets
4 sets of 3 reps - 100kg
last set was two paused and one without pause - eugh

2. front Squats
80kg - 2 x 2
90kg - 1 x 2

3. Snatch grip RDLs
2 x 6 @ 90kg

4. Good mornings
1 x 15 @ 40kg

5. Deadlifts
2 x heavy sets of 3 @150kg
tried 165kg, got one rep that was really slow so backed off to 150.
fried after what came before.

6. Rear Delt machine
2 x 10

Crosstrainer
20 mins

stretch

Inspector Coptoor

Week 5 Workout 4
Back and Triceps

Moderate Vol, Moderate Int

1. BB rows
3 x 8
work sets at 90kg, 100kg (too heavy), 90kg x 2

2. Close Grip Chins
BW - 4,3,2
Assisted - 8,8,6

3. Close Grip Pulldowns
3 x 8 @ 60kg

4. Skullcrushers
3 x 8
40kg, 40kg, 45kg

5. DB Extensions
3 x 12 with 10kg DBs

6. Face Pulls
2 x 15

7. Pull down Abz
2 x 10

Inspector Coptoor

Week 6 Workout 1

Chest and Biceps,

Low Volume, High Intensity

1. Bench
work up to 2 heavy sets of 3
60kg,70kg,80kg,85kg, 87.5kg x 3
90kg - 2 x 3

2. Inc DB press
work up to 2 heavy sets of 5
30kg DBs
getting annoying that 30kg DBs are the biggest in BD

3. BB curl
work up to 2 heavy sets of 5
20kg, 25kg, 30kg, 35kg, 40kg x 5
45kg - 2 x 5

4. Band Pushdowns
3 x 15

5. Rear Delt raises
3 x 12

Crosstrainer
20 mins at level 15

Stretch

Inspector Coptoor

Week 6
Workout 2

Legs, Lower Back and Hamstrings
High volume, Low Intensity

1. Paused Back Squats
3 sec pause
40kg - 8
42.5kg - 8
45kg - 8
47.5kg - 8
50kg - 8

2. Snatch Grip RDLs
50kg - 15
55kg - 15
60kg - 15

3. Front Squats
4 x 12 @ 52.5kg

4. Lunges
4 x 15 with 2 x 7.5kg DBs

5. Side Lunges
3 x 12 with 1 x 17.5kg DB

6. Good Mornings
40kg - 15
42.5kg - 15
45kg - 15

7. Lying Hamstring Curls
4 x 15

8. Seated Leg Extensions
4 x 15

9. Rear Delt Machine
3 x 12

10. Calf raises
4 x 20

20 mins on the crosstrainer @ level 15

stretch

Inspector Coptoor

Wednesday
"Rest Day"

Cardio and Abz

Crosstrainer
30 mins at level 15

Rotary Torso Thing
3 x 20 each side

Machine abs
3 x 20

Swiss ball plank for 20s into 10 Jack Knives
3 sets

Side Bends
20kg Plate - 3 x 15 each side

Decline DB Sit ups
3 x 10

Stretch

Inspector Coptoor

Week 6 Workout 3

Shoulders
Moderate Volume, Mod Int

Shoulder warm up with bands, traction, dislocates etc
Internal DB rotations

1. OH BB press
20kg - 3 x 8
30 - 3
40 - 3
50 - 3
60 - 3
70 - 2 + 1 push press
80 - 3 push presses

4 x 8 @ 40kg

2. DB Shrugs
3 x 8 with 2 x 30kg DBS

3. Seated Side Raises
3 x 10 with 7.5kg DBs

4. Rear Delt Raises
3 x 10 with 10kg DBs

5. Hanging Leg Raises
3 x F

Crosstrainer
20 mins at level 15

more ab stuff
swiss ball planks - 3 x 20s
swiss ball jack knives - 3 x 10

Inspector Coptoor

Week 6 Workout 4

Back and Triceps

Low Volume, High Intensity

1. Chest Supported Rows
work up to heavy 3 x 3
using 2 DBs
10kg DBs - 12
15kg DBS - 10
22.5kg DBs - 8
30kg DBs - 2 x 5

70kg BB - 6
80kg BB - 5
90kg - 3
100kg - 3 (crap reps)
90kg - 3 x 3

2. pin press (4 board equivalent)
work up to heavy 2 x 3
20kg - 12
30kg - 10
40kg - 10
50kg - 8
60kg - 8
70kg - 5
80kg - 2 x 3

3. Face pulls
3 x 15

4. Pull Down abz
Full stack
3 x 15

Cardio
10 mins 30s on the rower - 2500m

Crosstrainer - 10 mins at level 20

Inspector Coptoor

Crosstrainer
25 mins at level 15

Inspector Coptoor

Weight update.

June 1st - was 108kg
June 15th - 102kg

Got fats done aswell today, will get results later & post them up.

Making reasonable progress 6 weeks into this 12 week programme.

Inspector Coptoor

This morning

Crosstrainer
25 minutes at level 15

3 x 20 leg raises
3 x 20 Russian Twists
3 x 15s on 3 point plank using left arm, then right arm
3 x 20s e/s side plank

Stretch

Chest and Biceps later

Inspector Coptoor

Week 7 Workout 1

Chest and Biceps,
High Volume, Low Intensity

1. Flat bench
65kg - 4 x 12

2. Inc DB Bench
20kg DBs - 3 x 15

3. Pec Dec
3 x 15

4. Cable cross overs (hands low)
3 x 15

5. Wide grip push ups
3 x max (14,13,13)

6. BB curls
30kg - 3 x 15

7. DB curls
7.5kg DBs - 3 x 15

8. DB hammer curls
10kg DBs - 3 x 15

9. Tri push downs
3 x 20

10. Rear delt flies
3 x 15

Bit of an upper body stretch.

2 good sessins today.
Eating was pretty much perfect and got a nap in aswell.

Lovin the holidays

Inspector Coptoor

Morning session

Crosstrainer
25 mins at level 15

Abs
Decline DB sit ups
2 x 10kg DBs - 3 x 10

DB side Bends
30kg DB - 3 x 10 each side

Legs later

Inspector Coptoor

Week 7 Workout 2

Legs, Lower Back and Hamstrings

Moderate Volume, Moderate Int

Long warm up of:
hip openers
banded traction for hip, hip flexor and ankles
banded oh squats
foam rolling

1. Paused back squats
3 sec pause
up tp:
4 sets of 5 reps @ 70kg
upped the weight again - these are getting horrible

2. Snatch grip RDLs
60kg - 10
70kg - 10
80kg - 10
90kg - 10

3. Front squats
4 x 8 @ 60kg
these became a core workout cause my legs were goosed

4. Leg press
sled +
40kg - 10
80kg - 10
110kg - 10
140kg - 10
160kg - 2 x 10


5. Step ups
3 x 10 off each leg with 30kg BB

6. Good mornings
20kg - 10
50kg - 10
55kg - 10
60kg - 10
65kg - 10

7. Leg extension
4 x 15

8. Leg curl
4 x 15

Foam rolling
band stretching

that was very tough

Inspector Coptoor

Week 7 Workout 3

Shoulders
Low Volume, High Intensity

1. OH Press
up to 2 heavy sets of 3
20kg - 3 x 8
30kg - 8
40kg - 8
50kg - 5
60kg - 3
62.5kg - 3
65kg - 3

2. DB Press
up to
4 x 6 with 2 x 27.5kg DBs
I think this is some kind of PR

3. Hanging leg raises
2 x 12


Getting my bike later today.

Inspector Coptoor

Got my new bike.
A Giant Defy 2 Road Bike.

Aluminium frame, carbon fibre fork.

Took it out for a spin today.
30 minutes, few hills, 9.5km

Inspector Coptoor

Yesterday (friday)
20km walk at a fair pace.

Today
Workout 4
Back and Triceps
High Volume, Low Intensity

1. DB Rows
4 x 12 @ 30kg

2. WG chins
3 x F
then assisted WG chins
4 x 8

3. Double D Pulldowns
4 x 12 full stack

4. Low rows with wide grip
3 x 10 full stack

5. BB extensions
2 x 12 @ 32.5kg
2 x 12 @ 35kg

6. Inc DB Extensions
4 x 12 with 2 x 10kg DBs

7. Pushdown with rev grip
3 x 12

8. Face Pulls
2 x 15

9. Pull Down Abz
2 x 10 with full stack

Inspector Coptoor

Monday AM
Cycle
16km - 50 minutes or so

Inspector Coptoor

Week 8 Day 1

Chest & Biceps
Moderate Volume
Moderate Intensity

Warm up
Band stretches & traction


1. Flat DB Press
Loads of warm up sets at:
10,15, 22.5kg x 10

Work sets:
30kg DBs - 10,10, 10, 6,6 - still can't get 4 x 10

2. Inc BB Press
Index finger outside the rings
Up to 57.55kg for 3 x 10

3. Cable cross overs - hands high
3 x 10

4. Inc DB flies
15kg DBs - 3 x 10

5. Single Arm Preacher curls
3 x 10 with 10kg DBs

6. Inc DB curls
12.5kg DBs - 3 x 10

7. BB curls
3 x 10

8. Triceps band Pushdowns
3 x 15

9. DB rear delt flies
3 x 12

Stretch

Inspector Coptoor

Tuesday am

10km cycle.
30 minutes out or so,
I hate traffic lights already

Inspector Coptoor

ended up doing another 8km tipping around on the bike.

Hit a top speed of 37km/hr

Loving the bike.

Week 8 Workout 2

Legs, Lower Back and Hamstrings
Low Volume, High Intensity

1. Paused back squats
3 sec pause
40kg - 3
60kg - 3
80kg - 3
90kg - 3
100kg - 3 these felt horrible with the pause

Regualr ATG squats
5 sets of 3 reps - 102.5kg

2. Front Squats - up to heavy single
92.5kg x 1

3. Snatch grip RDLs
2 x 6 @ 100kg

4. Good mornings
1 x 15 @ 60kg

5. Deadlifts
2 x heavy sets of 3 @162.5kg

6. Rear Delt flies
2 x 10 with 2 x 10kg DBs

Inspector Coptoor

AM - 12km cycle

Afternoon
15km cycle
Hit 42km/hr for a while.

Then gota a massage.
He basically beat me up for an hour.
Focussed on back, calves, hammies & pecs.

Inspector Coptoor

Evening
Another 8km on the bike.

Hope to hit shoulders around 9:30.

Inspector Coptoor

Week 8
Workout 3

Shoulders
High Volume, Low Intensity

1. Seated DB Presses
4 x 15 @ 17.5kg DBs

2. BB Shrugs
sets of 15 with 60,80,100,

work sets:
4 x 15 @ 120kg

3. DB Side Raises
3 x 12 with 2 x 7.5kg DBs

4. DB Front raises
3 x 15 with 2 x 10kg DBs

5. Hanging leg raises
3 x 12

Inspector Coptoor

]Week 8 Workout 4
Back and Triceps

Moderate Vol, Moderate Int

1. BB rows
Worked up to:
3 x 8 with 100kg

2. Close Grip Chins
BW - 4,4, 3
Assisted - 8,8,6,6,5,5

3. Close Grip Pulldowns
3 x 8 @ 60kg

4. Skullcrushers
10,20,30,40kg x 8
45kg - 8
50kg - 8 PR
50kg - 6 + 2 assisted

5. DB Extensions
3 x 12 with 10kg DBs

6. Face Pulls
2 x 15

7. Pull down Abz
3 x 12 with full stack

Inspector Coptoor

AM

Tried out what will be my cycling route to work from August 26th.

Way in
9.15km - 30 mins

Way home
9km - 27 mins

Delighted with that to be honest.

Cycled in during rush hour, no problem with buses or anything else.

Cycling will take 30 mins of my current bus commuting time, not counting the time waiting around for the bus to show up and I'll get 90km in the legs per week.

Inspector Coptoor

Week 9 Workout 1

Chest and Biceps,

Low Volume, High Intensity

1. Bench
work up to 2 heavy sets of 3
60kg,70kg,80kg,85kg x 3
90kg - 2 x 3 annoyingly hard

Back off sets
80kg - 3 x 3


2. Inc DB press
work up to 3 heavy sets of 5
3 x 5 with 30kg DBs
Inc BB press
Up to
72.5kg for 2 x 3

3. BB curl
work up to 2 heavy sets of 5
20kg, 25kg, 30kg, 35kg, 40kg, 45kg, 47.5kg x 5
50kg -5
52.5kg - 5

4. Band Pushdowns (green band)
20
15
12
10
8

5. Rear Delt raises
3 x 12 with 7.5kg DBs

Stretch

Inspector Coptoor

Today's cycle
16km
45 mins
nice cycle.

trying to avoid hills, keeping it fairly low intensity and as steady as possible.

hitting an average speed of 30km/hr when traffic lights arent slowing me down.

Really enjoying the cycling and no puncture yet!

Inspector Coptoor

Week 8 Workout 2

Legs, Lower Back and Hamstrings

High volume, Low Intensity

Long warm up
banded hip flexor stretch
foam rolling
cricket balling

1. ATG Back Squats
warmed up with lots of sets

work sets: 5 x 8 @ 80kg

2. Snatch Grip RDLs
3 x 15 with 65kg

3. Front Squats
4 x 12 with 55kg

4. Lunges
4 x 15 with 2 x 7.5kg DBs

5. Side Lunges
4 x 12 with 24kg BB

6. Good Mornings
3 x15 with 40kg

7. Lying Hamstring Curls
3 x 15

8. Seated Leg Extensions
3 x 15

9. Machine Calf raises
5 x 20


Really long stretch at the end