Index
Au debut
Starting the new programme from this week.
I’m curious as to how Eric has changed the direction of the programme this time.
He told me it’d be more relaxed and de-loaded one….
We shall see!
Monday – Weight Training w/ Dorianne
Pendulum Squat | 50lbs x6 | 70lbs x6 | 80lbs x6 | 90lbs x6 |
A) Seated Leg Extension – Inside | 50lbs x8 | 70lbs x8 | 70lbs x8 | 70lbs x8 |
A) Seated Leg Extension – Outside | 50lbs x8 | 70lbs x8 | 70lbs x8 | 70lbs x8 |
A) Seated Leg Extension – Middle | 150lbs x8 | 130lbs x8 | 130lbs x8 | 130lbs x8 |
45° Leg Press | 230lbs x8 | 270lbs x8 | 270lbs x8 | 270lbs x8 |
Pull-up (Neutral Grip) | 10lbs x8 | 12.5lbs x8 | 15lbs x8 | 20lbs x8 |
Seated Row | 80lbs x8 | 90lbs x8 | 90lbs x8 | 90lbs x8 |
B) DB One-Arm Row – Left | 35lbs x8 | 35lbs x8 | 35lbs x8 | 35lbs x8 |
B) DB One-Arm Row – Right | 35lbs x8 | 35lbs x8 | 35lbs x8 | 35lbs x8 |
5 min Treadmill Walk |
Tuesday – Weight Training w/ Eric
DB Arnold Press | 35lbs x8 | 35lbs x8 | 35lbs x8 | 35lbs x8 |
DB Poliquin Side Shoulder Raise | 12.5lbs x6 | 12.5lbs x6 | 12.5lbs x6 | 12.5lbs x6 |
Reverse Fly – Machine | 85lbs x8 | 85lbs x8 | 85lbs x8 | 85lbs x8 |
DB Bench Press – Neutral Grip | 70lbs x6 | 70lbs x6 | 70lbs x6 | 70lbs x6 |
Sicilian Crunch – Plate | 45lbs x10 | 45lbs x10 | 45lbs x10 | 45lbs x10 |
Reverse Crunch Kick-up | x10 | x10 | x10 | x10 |
5 min Treadmill Walk |
Wednesday – Treadmill Walk

Thursday – Weight Training w/ Eric
RDL | 155lbs x6 | 155lbs x6 | 155lbs x6 | 155lbs x6 |
BB Hip Thrust | 155lbs x8 | 155lbs x8 | 155lbs x8 | 155lbs x8 |
DB Box Step-up | 25lbs x8 | 25lbs x8 | 25lbs x8 | 25lbs x8 |
DB Bicep Curl | 30lbs x8 | 30lbs x8 | 30lbs x8 | 30lbs x8 |
Cable Tricep Push-down | 105lbs x8 | 105lbs x8 | 105lbs x8 | 105lbs x8 |
5 min Treadmill Walk |
Friday – Weight Training w/ Mathias
Pendulum Squat | 45lbs x10 | 55lbs x10 | 65lbs x10 | 65lbs x10 |
Lying Leg Curl | 75lbs x10 | 75lbs x10 | 75lbs x10 | 75lbs x10 |
Shoulder Press Machine | 60lbs x10 | 60lbs x10 | 60lbs x10 | 60lbs x10 |
Lat Pulldown (2 handles) | 105lbs x10 | 90lbs x10 | 90lbs x10 | 90lbs x10 |
Seated Row | 90lbs x10 | 90lbs x10 | 90lbs x10 | 90lbs x10 |
Reverse Crunch Straight Leg | x10 | x10 | x10 | x10 |
5 min Treadmill Walk |
Notes to me-self
Eric’s really been sticking to his plan, and these are all light workouts, like.
He’s keeping the reps around 6-8 with decent weights, but he’s not pushing for any personal bests or owt like that.
Mathias told me they had a chinwag and agreed on a month of de-load so my nervous system can have a breather, as well as my poor old body.
I’m chuffed to know that Mathias was keeping an eye on how my energy levels have been during the sessions.
I’m more than happy to take this chance to let my body recover so we can really go for it in the winter for more growth.