[Nadia Szymanowicz]

4/15/21: Back/Biceps

 

Warm up:

Over and Backs with a resistance band. 2 sets of 20.

 

Cable pullover

Working up to a strict set to failure at 15 reps, then maintaining weight for 1 additional set.
Working set 1: 70lbs x 12 reps (+10lbs)
Working set 2: 70lbs x 8 reps

 

Plate loaded Lat Pulldown

2 working sets.
Set 1 aiming for strict set to failure at 12 reps. 90lbs
Set 2: Rest Pause – 8, 4, 3 reps

 

Chest supported row on prime machine- mid back focus

2 working sets.
Set 1 aiming for strict set to failure at 12 reps.  1x 45lb plate loaded mid range and 1x 45lb plate loaded end range (Plus 5lbs) : 12 reps!
Set 2: Maintain weight and take second set to failure – 9 reps poooo

 

Incline T-bar row

Focusing on keeping my upper body in a fixed position and minimizing momentum.
2 working sets.
Set 1 aiming for strict set to failure at 12 reps.
Set 1: 35lbs x 12
Set 2: 35 x 9

 

Cluster Set:

 

2 rounds of 12 reps- as difficult as possible.

 

Movement 1: Single arm machine row- 2 plates + 25lbs on each side

 

Movement 2: Neutral grip pull-up

 

Biceps:

Seated DB Curl:

2 working sets: 15lbs x 10 reps

 

Cable curl with rope attachment

2 working sets: 40lbs x 10 reps

[Nadia Szymanowicz]

Training 04/14/21 – Legs with Matt

 

5 minute warm up on treadmill

 

Walking Lunge/ Abductor warm up

 

3 sets of 10-12

Controlled negative and explosive contraction. Through my lunges being cautious to push off my leading foot rather than propel myself forward with my back foot.

 

Seated Single Leg Curl

 

2 working sets total

 

Set 1: 25lbs x 12

Set 2: Maintain weight to take second set to failure (25lbs x 9)

 

Leg Extension

 

2 working sets total, same style as above.

 

Set 1: 90lbs- 16reps

Set 2: 90lbs – 12 reps

 

RDL with DB- changed the order and did RDLs FIRST before my press as Ive been noticing some sciatic nerve pain flaring up when doing my press first followed by RDL.

 

Set 1: 60 x 12 reps

Set 2: Maintain weight and take second set to failure (60lbs x 9)

 

Hip press

 

Working in a reverse pyramid from heavy to light after warming up. Taking last set to failure with slightly reduced weight

 

Set 1: 3 x 45lb plates on each side plus 45lbs on one side (315lbs total) for 14 (sweet Jesus that hurt so good)

Set 2: reduced weight slightly. 15 reps (270lbs)

 

Weighted Inverse Curl

2 sets to failure

[Nadia Szymanowicz]

4/12/21: Back/Biceps

 

Warm up:

Over and Backs with a resistance band. 2 sets of 20.

 

Cable pullover

Working up to a strict set to failure at 15 reps, then maintaining weight for 1 additional set.
Working set 1: 60lbs x 17 (+1)
Working set 2: 60lbs x 14 (+1)
70lbs next time?

 

Plate loaded Lat Pulldown

2 working sets.
Set 1 aiming for strict set to failure at 12 reps. 90lbs
Set 2: Rest Pause – 8, 4, 3 reps

 

Chest supported row on prime machine- mid back focus

2 working sets.
Set 1 aiming for strict set to failure at 12 reps.  1x 45lb plate loaded mid range and 1x 45lb plate loaded end range: 13 reps!
Set 2: Maintain weight and take second set to failure

 

Incline T-bar row

Focusing on keeping my upper body in a fixed position and minimizing momentum.
2 working sets.
Set 1 aiming for strict set to failure at 12 reps.
Set 1: 35lbs x 12
Set 2: 35 x 9

 

Cluster Set:

 

2 rounds of 12 reps- as difficult as possible.

 

Movement 1: Single arm machine row- 2 plates + 25lbs on each side

 

Movement 2: Neutral grip pull-up

 

Biceps:

Seated DB Curl:

2 working sets: 15lbs x 10 reps

 

Cable curl with rope attachment

2 working sets: 40lbs x 10 reps

[Nadia Szymanowicz]

04/08/21 Shoulders/Triceps

 

Warm up:

Over and Backs with resistance band: 3 sets of 20 reps

 

5 way DB warm up.

2 rounds of 10 reps each using just 5lbs

Side lateral
Front Raise
Rear delt fly
Upright row
Overhead Press

 

Smith Machine Incline Press

2 Working sets total, taking the second set to failure

Set 1: 75lbs x 12

Set 2: 75 x 10

 

Arsenal strength seated press

2 Working sets total, second set taking the same wait to failure

Set 1: 55lbs x 15 (+ 5lbs)

Set 2: 55lbs

 

DB Lateral Raise

Working up to a strict set to failure at 15 reps, then 1 rest pause set.

Set 1: 15 x 15 reps

Set 2: Rest Pause 9, 6, 3

 

Cluster set: 3 movements, 3 rounds total, performing 12 hard reps each set.

 

Movement 1: DB front raise. 15lbs x 12 reps

Movement 2: Arnold press. 15lbs x 12 reps

Movement 3: Face pulls. 70lbs x 12 reps

 

Triceps

 

Crossover Tricep extension using Prime multifunction cable machine

2 working sets of 15 reps
Cable press down with Prime  handle

2 working sets, working up to a strict set to failure at 12 reps, then maintaining weight for 1 additional set.
Set 1: 50lbs for 12 reps
Set 2: 50lbs for 10 reps

 

End

[Nadia Szymanowicz]

4/7/21: Back/Biceps

 

Warm up:

Over and Backs with a resistance band. 2 sets of 20.

 

Cable pullover

Working up to a strict set to failure at 15 reps, then maintaining weight for 1 additional set.
Working set 1: 60lbs x 16
Working set 2: 60lbs x 13

 

Neutral Grip Pulldown

2 working sets.
Set 1 aiming for strict set to failure at 12 reps. 90lbs
Set 2: Rest Pause – 6, 4, 3 reps

 

Chest supported row on prime machine- mid back focus

2 working sets.
Set 1 aiming for strict set to failure at 12 reps.  1x 45lb plate loaded mid range and 1x 45lb plate loaded end range: 13 reps!
Set 2: Maintain weight and take second set to failure

 

OG T-bar row

Focusing on keeping my upper body in a fixed position and minimizing momentum.
2 working sets.
Set 1 aiming for strict set to failure at 12 reps.
Set 1: 45lbs x 12
Set 2: 45 x 10

 

Cluster Set:

 

2 rounds of 12 reps- as difficult as possible.

 

Movement 1: Single arm machine row- 2 plates

 

Movement 2: Neutral grip pull-up

 

Biceps:

Seated DB Curl:

2 working sets: 15lbs x 10 reps

 

Cable curl with rope attachment

2 working sets: 40lbs x 10 reps

[Nadia Szymanowicz]

Training 04/6/21 – Legs

 

5 minute warm up on treadmill

 

Walking Lunge/ Abductor warm up

 

3 sets of 10-12

Controlled negative and explosive contraction. Through my lunges being cautious to push off my leading foot rather than propel myself forward with my back foot.

 

Seated leg curl

 

2 working sets total

 

Set 1: 70lbs x 12

Set 2: Maintain weight to take second set to failure (70lbs x 9)

 

Single Leg Extension

 

2 working sets total, same style as above.

 

Set 1: 70lbs- 12reps

Set 2: 70lbs – 9 reps

 

Hip press

 

Working in a reverse pyramid from heavy to light after warming up. Taking last set to failure with slightly reduced weight

 

Set 1: 3 x 45lb plates on each side plus 25lbs (295lbs total) for 15

Set 2: reduced weight slightly. 20 reps (250lbs)

 

RDL with DB

 

Set 1: 55lbs x 15 reps

Set 2: Maintain weight and take second set to failure (55lbs x 12)

 

Cluster Set:

 

2 rounds of 12 reps- as difficult as possible.

 

Movement 1: Hip thrust: 90lbs x 12

 

Movement 2: Abductors: 100lbs x 12

 

Stretch hams/glutes/hips

 

Seated Calf Raise machine

 

2 max sets of 15 reps, 3rd set maintaining same weight to failure (10 reps)

[Nadia Szymanowicz]

Hi Danilo!

Right now I am in a deficit getting ready for a show. I am not in a surplus of calories at the moment!

[Nadia Szymanowicz]

04/05/21 Shoulders/Triceps

 

Warm up:

Over and Backs with resistance band: 3 sets of 20 reps

 

5 way DB warm up.

2 rounds of 10 reps each using just 5lbs

Side lateral
Front Raise
Rear delt fly
Upright row
Overhead Press

 

Smith Machine Incline Press

2 Working sets total, taking the second set to failure

Set 1: 75lbs x 12

Set 2: 75 x 10

 

Arsenal strength seated press

2 Working sets total, second set taking the same wait to failure

Set 1: 50lbs x 14 (+2)

Set 2: 50lbs x 10 (+2)

 

DB Lateral Raise

Working up to a strict set to failure at 15 reps, then 1 rest pause set.

Set 1: 15 x 15 reps

Set 2: Rest Pause 9, 6, 3

 

Cluster set: 3 movements, 3 rounds total, performing 12 hard reps each set.

 

Movement 1: DB front raise. 15lbs x 12 reps

Movement 2: Arnold press. 15lbs x 12 reps

Movement 3: Face pulls. 70lbs x 12 reps

 

Triceps

 

Crossover Tricep extension using Prime multifunction cable machine

2 working sets of 15 reps
Cable press down with Prime  handle

2 working sets, working up to a strict set to failure at 12 reps, then maintaining weight for 1 additional set.
Set 1: 50lbs for 12 reps
Set 2: 50lbs for 10 reps

[Nadia Szymanowicz]

04/3/21: Back/Biceps

 

Warm up:

Over and Backs with a resistance band. 2 sets of 20.

 

Cable pullover

Working up to a strict set to failure at 15 reps, then maintaining weight for 1 additional set.
Working set 1: 60lbs x 16
Working set 2: 60lbs x 13

 

Neutral Grip Pulldown

2 working sets.
Set 1 aiming for strict set to failure at 12 reps. 90lbs
Set 2: Rest Pause – 6, 4, 3 reps

 

Chest supported row on prime machine- mid back focus

2 working sets.
Set 1 aiming for strict set to failure at 12 reps.  1x 45lb plate loaded mid range and 1x 45lb plate loaded end range: 13 reps!
Set 2: Maintain weight and take second set to failure

 

OG T-bar row

Focusing on keeping my upper body in a fixed position and minimizing momentum.
2 working sets.
Set 1 aiming for strict set to failure at 12 reps.
Set 1: 45lbs x 12
Set 2: 45 x 10

 

Cluster Set:

 

2 rounds of 12 reps- as difficult as possible.

 

Movement 1: Single arm machine row- 2 plates

 

Movement 2: Neutral grip pull-up

 

Biceps:

Seated DB Curl:

2 working sets: 15lbs x 10 reps

 

Cable curl with rope attachment

2 working sets: 40lbs x 10 reps

[Nadia Szymanowicz]

Training 04/1/21 – Legs

 

5 minute warm up on treadmill

 

Walking Lunge/ Abductor warm up

 

3 sets of 10-12

Controlled negative and explosive contraction. Through my lunges being cautious to push off my leading foot rather than propel myself forward with my back foot.

Kneeling single leg curl

 

2 working sets total

 

Set 1: 25lbs x 13

Set 2: Maintain weight to take second set to failure (25lbs x 9)

 

Leg Extension

 

2 working sets total, same style as above.

 

Set 1: 90lbs- 15 reps

Set 2: 90lbs – 13 reps

 

Hip press

 

Working in a reverse pyramid from heavy to light after warming up. Taking last set to failure with slightly reduced weight

 

Set 1: 3 x 45lb plates on each side plus 20lbs (290lbs total) for 17

Set 2: reduced weight slightly. 20 reps (245lbs)

 

RDL with DB

2 top sets, 1 back off set

 

Set 1 and 2: 55lbs x 13 reps

Set 3: 40lbs x 20 reps

 

Cluster Set:

 

2 rounds of 12 reps- as difficult as possible.

 

Movement 1: Bulgarian split squats: 25lbs

 

Movement 2: Glute focused hyper extension: 25lbs

 

Stretch hams/glutes/hips

 

Seated Calf Raise machine

 

2 max sets of 15 reps, 3rd set maintaining same weight to failure (10 reps)

[Nadia Szymanowicz]

03/31/21 Shoulders/Triceps

 

Warm up:

Over and Backs with resistance band: 3 sets of 20 reps

 

5 way DB warm up.

2 rounds of 10 reps each using just 5lbs

Side lateral
Front Raise
Rear delt fly
Upright row
Overhead Press

 

Smith Machine Incline Press

2 Working sets total, taking the second set to failure

Set 1: 75lbs x 12

Set 2: 75 x 10

 

Arsenal strength seated press

2 Working sets total, second set taking the same wait to failure

Set 1: 50lbs x 12

Set 2: 50lbs x 8

 

Arsenal strength machine lateral raise

Working up to a strict set to failure at 15 reps, then 1 rest pause set.

Set 1: 30lbs x 12 reps

Set 2: Rest Pause 8, 5, 3

 

Cluster set: 3 movements, 3 rounds total, performing 12 hard reps each set.

 

Movement 1: DB front raise. 15lbs x 12 reps

Movement 2: Upright row. 40lbs x 12 reps

Movement 3: Face pulls. 60lbs x 12 reps

 

Triceps

 

Crossover Tricep extension using Prime multifunction cable machine

2 working sets of 15 reps
Cable press down with Prime  handle

2 working sets, working up to a strict set to failure at 12 reps, then maintaining weight for 1 additional set.
Set 1: 50lbs for 12 reps
Set 2: 50lbs for 10 reps

[Nadia Szymanowicz]

03/30/21: Back/Biceps

 

Warm up:

Over and Backs with a resistance band. 2 sets of 20.

 

Cable pullover

Working up to a strict set to failure at 15 reps, then maintaining weight for 1 additional set.
Working set 1: 60lbs x 16
Working set 2: 60lbs x 13

 

Neutral Grip Pulldown

2 working sets.
Set 1 aiming for strict set to failure at 12 reps. 90lbs
Set 2: Rest Pause – 6, 4, 3 reps

 

Chest supported row on prime machine- mid back focus

2 working sets.
Set 1 aiming for strict set to failure at 12 reps.  1x 45lb plate loaded mid range and 1x 45lb plate loaded end range: 13 reps!
Set 2: Maintain weight and take second set to failure

 

OG T-bar row

Focusing on keeping my upper body in a fixed position and minimizing momentum.
2 working sets.
Set 1 aiming for strict set to failure at 12 reps.
Set 1: 45lbs x 12
Set 2: 45 x 10

 

Cluster Set:

 

2 rounds of 12 reps- as difficult as possible.

 

Movement 1: Single arm machine row- 2 plates

 

Movement 2: Neutral grip pull-up

 

Biceps:

Seated DB Curl:

2 working sets: 15lbs x 10 reps

 

Cable curl with rope attachment

2 working sets: 40lbs x 10 reps

[Nadia Szymanowicz]

Training 03/29/21 – Legs

 

5 minute warm up on treadmill

 

Walking Lunge/ Abductor warm up

 

3 sets of 10-12

Controlled negative and explosive contraction. Through my lunges being cautious to push off my leading foot rather than propel myself forward with my back foot.

 

Kneeling single leg curl

 

2 working sets total

 

Set 1: 25lbs x 13

Set 2: Maintain weight to take second set to failure (25lbs x 9)

 

Single Leg Extension

 

2 working sets total, same style as above.

 

Set 1: 60lbs- 15 reps

Set 2: 60lbs- 13 reps

 

Hip press

 

Working in a reverse pyramid from heavy to light after warming up. Taking last set to failure with slightly reduced weight

 

Set 1: 3 x 45lb plates on each side plus 10lbs (280lbs total) for 17

Set 2: reduced weight slightly. 20 reps (235lbs)

 

RDL with DB

2 top sets, 1 back off set

 

Set 1 and 2: 55lbs x 12reps

Set 3:

 

Cluster Set:

 

2 rounds of 12 reps- as difficult as possible.

 

Movement 1: Bulgarian split squats: 25lbs

 

Movement 2: Glute focused hyper extension: 25lbs

 

Stretch hams/glutes/hips

 

Seated Calf Raise machine

 

2 max sets of 15 reps, 3rd set maintaining same weight to failure (10 reps)

[Nadia Szymanowicz]

03/27/21 Shoulders/Triceps

 

Warm up:

Over and Backs with resistance band: 3 sets of 20 reps

 

5 way DB warm up.

2 rounds of 10 reps each using just 8lbs

Side lateral
Front Raise
Rear delt fly
Upright row
Overhead Press

 

Seated DB Press

2 Working sets total, taking the second set to failure

Set 1: 35 x 15

Set 2: 35 x 12

 

Prime Machine incline press

2 Working sets total, second set taking the same wait to failure

Set 1: 50lbs per side for 15

Set 2: 50lbs per side for 12

 

Prime multifunction cable lateral raise

Working up to a strict set to failure at 15 reps, then 1 rest pause set.

Set 1: 10lbs x 12 reps

Set 2: Rest Pause 8, 5, 3

 

Cluster set: 3 movements, 3 rounds total, performing 12 hard reps each set.

 

Movement 1: DB front raise. 15lbs x 12 reps

Movement 2: Upright row. 40lbs x 12 reps

Movement 3: Face pulls. 60lbs x 12 reps

 

Triceps

 

Crossover Tricep extension using Prime multifunction cable machine

2 working sets of 15 reps

 

Cable press down with V-shaped handle

2 working sets, working up to a strict set to failure at 12 reps, then maintaining weight for 1 additional set.
Set 1: 50lbs for 12 reps
Set 2: 50lbs for 10 reps

 

End

 

 

 

2 working sets, working up to a strict set to failure at 12 reps, then maintaining weight for 1 additional set.
Set 1: 30lbs
Set 2: 30lbs

[Nadia Szymanowicz]

03/26/21: Back/Biceps

 

Warm up:

Over and Backs with a resistance band. 2 sets of 20.

 

Cable pullover

Working up to a strict set to failure at 15 reps, then maintaining weight for 1 additional set.
Working set 1: 60lbs x 15
Working set 2: 60lbs x 12

 

Neutral Grip Pulldown

2 working sets.
Set 1 aiming for strict set to failure at 12 reps. 80lbs – got 15 reps here actually
Set 2: Rest Pause – 9, 6, 4 reps
Note for next time: go for 90lbs

 

Chest supported row on prime machine- mid back focus

2 working sets.
Set 1 aiming for strict set to failure at 12 reps.  1x 45lb plate loaded mid range and 1x 45lb plate loaded end range: 13 reps!
Set 2: Maintain weight and take second set to failure

 

OG T-bar row

Focusing on keeping my upper body in a fixed position and minimizing momentum.
2 working sets.
Set 1 aiming for strict set to failure at 12 reps.
Set 1: 45lbs x 12
Set 2: 45 x 10

 

Cluster Set:

 

2 rounds of 12 reps- as difficult as possible.

 

Movement 1: Single arm machine row- 2 plates

 

Movement 2: Neutral grip pull-up

 

Biceps:

Seated DB Curl:

2 working sets: 15lbs x 10 reps

 

Cable curl with rope attachment

2 working sets: 40lbs x 10 reps

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