Oh yesss ?❤️

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Hey all!!

So today I was 6am walked the dog & food prepped I then did some jobs with my dad- fixed one of my floor boards, fixed my dishwasher and then bought some new bits and bobs for the house ☺️

I then trained pull had a really good session for some reason all of a sudden I can really feel every movement in my back which is weird for me as I usually struggle to feel my back on a lot of movements.. so I took full advantage pb on rdl – 145 for 8 dy row – 3pps for 10 and db lat row 45’s for 8 all felt so good! Best session I’ve had for ages!

Then after training I did a food shop, returned home walked Lola and then this evening I’ve spent the night to myself had a Epsom salt bath and chilled with the dog on the sofa ☺️

Tomorrow is check in day so I will update you all on the off season plan once I’ve spoken to the boss ? x

New off season training program

Split –
Push (with a top up of back)
Legs
Rest
Pull
Rest

Training new Kam

LEGS 1

Lying hamstring curl – 1 set 10-12 reps, 1 set 12-15 reps

Adductor – 1 set 12-15 hold stretch for 2 seconds

Leg extension prime load setting 2 plate loaded pause at top for 2 seconds first set
10-12
Second set load all the plates at setting 3 no pause keep constant tension 3 second up 3 down total control
15

Banded leg press HS – 1 set of 10-12, 1 set of 12-15

Banded hack squat 4 second eccentrics no pause – 1 set of 8-10 1 set of 12-15

Seated ham curl prime – 2 sets of 8-12

glute drive – 1 sets of 8-12 – 1 second peak contraction at the top, maintain tension and continuous reps

hanging leg raises – 2 sets, body weight

calves – 2 x 10-12

PUSH 1

Incline cuff side raise – 1 set of 15 reps, 1 set of 8-10 reps

High incline machine press nautilus – 1 set 10-12 reps, 1 set 7-9 reps

Neutral grip Atlantis shoulder press – 1 set of 8-10 reps, 1 set of 12-15 reps

Single arm HS pull down – 1 set 8-10 reps hold squeeze for 2 seconds each rep

Seated row prime pin loaded setting 2
1 set of 8-10 hold at top 2 seconds keep neutral spine no bending and core tight
1 set of 12-15 setting 3 no pause constant tension

Wide grip pull down spend 1 second in deep stretch each rep
1 set of 8-10

Single arm cuffed latera 6×5 reps
10 second rest in between sets constant tension please each arm

single arm tricep rope pushdown – 1 set 8-10 1 rest pause set 12-15

Abs – 3 x 10-12

PULL 1

cable lat activation – 1 set of 15

Rack pull
Mid shin banded
8-10
12-15

Single leg Watson leg press
8-10

Prime row machine pin loaded – 1 set 8-10 reps, 1 set 12-15 reps

Assisted chin – 1 set 10-12 reps, 1 set 7-9 reps

Seated cable row (narrow attachment) – 1 set 8-10 reps, 1 set 12-15 reps

Single arm dy row – 1 set of 8-10
1 set of 12 -15
Both sets hard squeeze 1 second no bending

High cable for rear delts – 2 sets of 8-10 reps, 1 set of 15-20

calves – 2 sets of 15-20 reps

LEGS 2

Ham and Glute activation set1 x15

Seated hamstring curl – 1 set 10-12 reps, 1 set 7-9 reps

Adductor– 1 set of 12-15, 1 set of 8-10 both sets pause at top 2 seconds

Leg extension pin loaded prime
12-15 setting 2 hold
At top 2 seconds
15-20 middle setting no pause time under tension 4 seconds each way
Into
Drop set half weight and go again failure

Leg press – 1 set of 10-12

Pendulum squat 4 second eccentrics no pause – 1 set of 10-12 1 set of 6-9 paused in hole for 1 second

Single leg lying ham curl – 1 set of 20
1 set 12-15

glute bridge – 1 sets of 8-12 – 1 second pause peak contraction at the top, continuous reps and ass on at all times

hanging leg raises – 2 sets, body weight

calves – 3 x 10-12

PUSH 2

Seated prime lateral – 1 set of 15 reps, 1 set of 8-10 reps

Nautilous shoulder press – 1 set 10-12 reps, 1 set 7-9 reps

Low incline DB press – 1 set of 8-10 reps, 1 set of 5-7 reps

Single arm exterme row load plates in middle 1 second hold in stretch and at top – 1 set 8-10 reps, 1 set 12-15 reps

Nautilus pull down –

1 set of 8-10, 1 set of 12-15 both sets 1 second pause in squeeze

Side lateral machine – 1 set of 12-15 1 set 15-20

Tricep push down 2 sets 8-12

Abs – 3 x 10-12

PULL 2

cable lat activation – 1 set of 15

SLDL paused on stretch for 1 second – 1 set of 8-10 reps , 1 set of 12-15

High and wide leg press
1 set 10-12
1 set 15-20

Single arm machine pull down – 1 set 8-10 reps, 1 set 12-15 reps pause at the squeeze for 1 second each time

Assisted chin up – 1 set 10-12 reps, 1 set 7-9 reps

Single arm Cybex row – 1 set 8-10 reps, 1 set 12-15 reps

Parkinson grip shoulder width pull down – 1 set of 10-12, 1 set of 12-15

Rev pec dec – 2 sets of 8-10 reps, 1 set of 15-20

calves – 3 x 15-20

Hey guys hope you’ve had a lovely weekend today was a rest day for me and was just a usual Sunday

Dog walk, online client work, visited my parents, another dog walk and then spent the evening sorting my wardrobes and emptying them as I’m getting new wardrobes and moving my room around soon. X

Hey all!

So today was a rest day! And boy was it needed felt knackered today body needed the rest! So today consisted of walking Lola then client check ins sooo excited for all my clients they’ve all set all there goals and everything for next year so so exciting! So motivating watching my clients smash every week! After my check ins my dad come over helped me get everything Christmas wise out the loft then we put up my decorations together which was lovely then I had a bath and chilled this evening ? x