[Nadia Szymanowicz]

Training 03/01/21 – 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: 20lbs x 15

Set 2: Maintain weight to take second set to failure (20lbs x 12)

 

Leg Extension

 

2 working sets total, same style as above.

 

Used the Prime fitness piece with 2x45lb plates loaded mid range. Felt stronger here this week! 90lbs total.

 

Set 1: 16 res

Set 2: 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: 2 x 45lb plates and 1 x 25lb plate on each side (230lbs total) for 15 reps

Set 2: reduced weight slightly. 20 reps (180lbs) total

 

DB RDL

2 top sets, 1 back off set

 

Set 1 and 2: 50lbs x 15 reps

Set 3: 35lbs x 20 reps

 

Cluster Set:

 

2 rounds of 12 reps- as difficult as possible.

 

Movement 1: Walking lunges

 

Movement 2: Hip Abduction- 80lbs

 

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]

02/27/21: Back/Biceps

 

Warm Up:

Cable pullover superset with cable pulldown.

3 sets of 15,12,8 reps increasing weight just to get everything warm and moving.

 

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

 

DB Pullover lying on flat bench

Fully extending the D behind my head to get my lats into a fully stretched position.
Working up to a strict set to failure at 12 reps, then maintaining weight for 1 additional set.
Working set 1: 35lbs x 12
Working set 2: 35lbs x 9

 

Wide Grip Pulldown

2 working sets.
Set 1 aiming for strict set to failure at 10 reps. 90lbs x 10
Set 2: Rest Pause – 8, 5, 3 reps

 

Bilateral Neutral Grip pulldown on Arsenal Strength Machine

Focusing on keeping my upper body in a fixed position and minimizing momentum.
2 working sets total working in a reverse pyramid from heavy to light.
Set 1: 40lbs x 13
Set 2: 35lbs x 15

 

Cluster Set:

 

2 rounds of 12 reps- as difficult as possible.

 

Movement 1: Single arm cable row – 40lbs

 

Movement 2: Close grip seated row – 60lbs

 

Chest supported Row on Prime Machine

Stretch emphasis
6 sets of 6 reps, resting for about 15 seconds between each set
1x 45lb plate loaded mid range and 1x 25lb plate loaded end range

 

Biceps:

Seated DB Curl:

2 working sets: 15lbs x 10 reps

 

Preacher curl:

2 working sets: 35lbs x 10 reps

[Nadia Szymanowicz]

Training 2/25/21 – Legs

This workout felt very strenuous and it took the air out of my lungs quickly more than I am used to so I was not hitting PR’s today (as expected) but I am not getting caught up in comparing where my strength was and where it is today- of course it is going to be different having been sick. Really focused on perfect rep execution and mind muscle connection more than anything today and still had a very effective session!

5 minute warm up on bike

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: 20lbs x 15

Set 2: Maintain weight to take second set to failure (20lbs x 12)

Leg Extension

2 working sets total, same style as above.

Used the Prime fitness piece with 1 x 45lb plate loaded mid range and 2 x 10lb plates loaded on end range of motion

Set 1: 16 reps

Set 2: 12 reps

Hack Squat

3 sets of 15 reps with 10lbs on each side: Iwasn’t trying to push a PR here but just get back into the movement without feeling buried by it.

Arsenal Strength Smith Machine RDL

2 working sets total. Maintain weight to take second set to failure:

Set 1: 15lbs on each side x 15 reps

Set 2: 15lbs on each side x 13 reps

Cluster Set:

2 rounds of 12 reps- as difficult as possible.

Movement 1: Hip Press- 2 plates per side

Movement 2: Hip Abduction- 90lbs

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]

02/23/21 Shoulders/Triceps

Did not feel as strong here as I did for my back day the day before, but I know as I am eating again and back in the gym and the swing of things my numbers here will improve!

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

Seated DB Press

2 Working sets

Set 1: 25 x 15

Set 2: 25 x 15

Prime Machine incline press

2 Working sets total working in a reverse pyramid from heavy to light.

Set 1: 2 x 25lb plates for 12 reps

Set 2: 2x 25lb plates for 12 reps

Standing DB lateral raise

Working up to a strict set to failure at 12 reps, then 1 rest pause set.

Set 1: 15lbs 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: Single arm DB front raise. 10lbs x 12 reps

Movement 2: Upright row. 40lbs x 12 reps

Movement 3: Face pulls. 60lbs x 12 reps

Triceps

Overhead DB tricep extension

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

[Nadia Szymanowicz]

Long time no see – I was finally feeling well enough and SO ready to get back into the gym after COVID had me wiped for a bit over two weeks. Its so great to be back. I am surprised my strength was what it was and at how well training has gone so far as I expected to have some difficulty based off of some of the stories I have heard. Anyways, I started back up with day 1 of my split.

02/22/21: Back/Biceps

Warm Up:

Cable pullover superset with cable pulldown.

3 sets of 15,12,8 reps increasing weight just to get everything warm and moving.

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

DB Pullover lying on flat bench

Fully extending the D behind my head to get my lats into a fully stretched position.
Working up to a strict set to failure at 12 reps, then maintaining weight for 1 additional set.
Working set 1: 30lbs x 12
Working set 2: 30lbs x 10

Wide Grip Pulldown

2 working sets.
Set 1 aiming for strict set to failure at 10 reps. 90lbs x 10
Set 2: Rest Pause – 8, 5, 3 reps

Bilateral DB Row

Focusing on keeping my upper body in a fixed position and minimizing momentum.
2 working sets total working in a reverse pyramid from heavy to light.
Set 1: 40lbs x 13
Set 2: 35lbs x 15
Cluster Set:

2 rounds of 12 reps- as difficult as possible.

Movement 1: Single arm cable row – 40lbs

Movement 2: Close grip seated row – 60lbs

Chest supported Row on Prime Machine

Stretch emphasis
6 sets of 6 reps, resting for about 15 seconds between each set
1x 45lb plate loaded mid range and 1x 25lb plate loaded end range

Biceps:

Seated DB Curl:

2 working sets: 15lbs x 10 reps

Preacher curl:

2 working sets: 35lbs x 10 reps

[Nadia Szymanowicz]

Training 2/04/21 – Legs

5 minute warm up on bike

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: 90lbs x 16

Set 2: Maintain weight to take second set to failure (90lbs x 12)

Leg Extension

2 working sets total, same style as above.

Used the Prime fitness piece with 3 x 25lb plates loaded mid range and 1 x 25lb plate loaded on end range of motion (100lbs total)

Set 1: 16 reps

Set 2: 12 reps

Hack Squat

Performing these instead of squats now to build confidence and provide for stimulus I can better progress forwards in. Excited to grow here!

Two top sets: Aiming here to get to 20 reps before I move up in weight.

Set 1: 15lbs per side x 18 reps

Set 2:  15lbs per side x 14 reps

Barbell RDL

2 working sets total. Maintain weight to take second set to failure:

Set 1: 135lbs for 13 reps

Set 2: 135lbs for 9 reps

Cluster Set:

2 rounds of 12 reps- as difficult as possible.

Movement 1: Hip Press- 2 plates per side

Movement 2: Hip Abduction- 90lbs

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]

02/02/21 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

Incline DB shoulder Press

2 Working sets

Set 1: 35 x 12

Set 2: 35 x 9

Arsenal Strength seated press

2 Working sets total working in a reverse pyramid from heavy to light.

Set 1: 35lbs x 15

Set 2: 2x 10lb plates for 13 reps

Standing DB lateral raise

Working up to a strict set to failure at 12 reps, then 1 rest pause set.

Set 1: 15lbs x 12 reps

Set 2: Rest Pause 8, 4, 3

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

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

Movement 2: Upright row. 45lbs x 12 reps

Movement 3: Face pulls. 60lbs x 12 reps

Triceps

Overhead DB tricep extension

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

[Nadia Szymanowicz]

02/01//21: Back/Biceps

Warm Up:

Cable pullover superset with cable pulldown.

3 sets of 15,12,8 reps increasing weight just to get everything warm and moving.

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

DB Pullover lying on flat bench

Fully extending the D behind my head to get my lats into a fully stretched position.
Working up to a strict set to failure at 12 reps, then maintaining weight for 1 additional set.
Working set 1: 35lbs x 10
Working set 2: 35lbs x 7

Wide Grip Pulldown

2 working sets.
Set 1 aiming for strict set to failure at 10 reps. 90lbs x 10
Set 2: Rest Pause – 7, 5, 3 reps

Bilateral DB Row

Focusing on keeping my upper body in a fixed position and minimizing momentum.
2 working sets total working in a reverse pyramid from heavy to light.
Set 1: 40lbs x 12
Set 2: 35lbs x 15

Cluster Set:

2 rounds of 10 reps- as difficult as possible.

Movement 1: Single arm cable pulldown – neutral grip, emphasis on elbow drive, not letting my arm bow outwards and keeping my elbow next to me kneeling on the ground for stability, with the cable fixed about halfway up the station.

Movement 2: Seated cable row with close grip

Chest supported Row on Prime Machine

Stretch emphasis
6 sets of 6 reps, resting for about 15 seconds between each set
1x 45lb plate loaded mid range and 1x 25lb plate loaded end range

Biceps:

Seated DB Curl:

2 working sets: 15lbs x 10 reps

Preacher curl:

2 working sets: 35lbs x 10 reps

[Nadia Szymanowicz]

Training 1/31/21 – Legs

5 minute warm up on bike

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: 90lbs x 15

Set 2: Maintain weight to take second set to failure (90lbs x 9)

Leg Extension

2 working sets total, same style as above.

Used the Prime fitness piece with 3 x 25lb plates loaded mid range and 1 x 25lb plate loaded on end range of motion (100lbs total)

Barbell Squat

2 working sets total working in a reverse pyramid from heavy to light.

Set 1: 95lbs x 12 reps

Set 2:  85lbs x 12 reps

DB RDL

2 working sets total working in a reverse pyramid from heavy to light.

Set 1: 130lbs for 15 reps

Set 2: 100lbs for 17 reps

Cluster Set:

2 rounds of 12 reps- as difficult as possible.

Movement 1: Hip Thrust on plate loaded arsenal strength piece – 2x 45lb plates, 2x25lb plates

Movement 2: Hip Abduction- 90lbs

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]

1/29/21 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

Incline DB shoulder Press

2 Working sets

Set 1: 35 x 12

Set 2: 35 x 9

Arsenal Strength seated press

2 Working sets total working in a reverse pyramid from heavy to light.

Set 1: 25lbs x 15

Set 2: 2x 10lb plates for 12 reps

Standing DB lateral raise

Working up to a strict set to failure at 12 reps, then 1 rest pause set.

Set 1: 15lbs x 12 reps

Set 2: Rest Pause 8, 4, 3

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

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

Movement 2: Upright row. 40lbs x 12 reps

Movement 3: Face pulls. 60lbs x 12 reps

Triceps

Close grip bench with Kabuki strength bar

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]

1/28/21: Back/Biceps

Warm Up:

Cable pullover superset with cable pulldown.

3 sets of 15,12,8 reps increasing weight just to get everything warm and moving.

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

DB Pullover lying on flat bench

Fully extending the D behind my head to get my lats into a fully stretched position.
Working up to a strict set to failure at 12 reps, then maintaining weight for 1 additional set.
Working set 1: 30lbs x 13
Working set 2: 30lbs x 11

Wide Grip Pulldown

2 working sets.
Set 1 aiming for strict set to failure at 10 reps. 90lbs x 10
Set 2: Rest Pause – 7, 5, 3 reps

Bilateral DB Row

Focusing on keeping my upper body in a fixed position and minimizing momentum.
2 working sets total working in a reverse pyramid from heavy to light.
Set 1: 40lbs x 10
Set 2: 35lbs x 13

Cluster Set:

2 rounds of 10 reps- as difficult as possible.

Movement 1: Single arm cable pulldown – neutral grip, emphasis on elbow drive, not letting my arm bow outwards and keeping my elbow next to me kneeling on the ground for stability, with the cable fixed about halfway up the station.

Movement 2: Seated cable row with close grip

Chest supported Row on Prime Machine

Stretch emphasis
6 sets of 6 reps, resting for about 15 seconds between each set
1x 45lb plate loaded mid range and 1x 25lb plate loaded end range

Biceps:

Seated DB Curl:

2 working sets: 15lbs x 10 reps

Preacher curl:

2 working sets: 35lbs x 10 reps

[Nadia Szymanowicz]

Training 1/26/21 – Legs

5 minute warm up on bike

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: 90lbs x 15

Set 2: Maintain weight to take second set to failure (90lbs x 13)

Leg Extension

2 working sets total, same style as above.

Used the Prime fitness piece with 3 x 25lb plates loaded mid range and 1 x 25lb plate loaded on end range of motion (100lbs total)

Hip Press

2 working sets total working in a reverse pyramid from heavy to light.

Set 1: 4x 45lb, 2x 25lb plates for 12 reps

Set 2:  2x 45lb plates for 18 reps

I need to up weight here.

DB RDL

2 working sets total working in a reverse pyramid from heavy to light.

Set 1: 130lbs for 13 reps

Set 2: 100lbs for 17 reps

Cluster Set:

2 rounds of 10 reps- as difficult as possible.

Movement 1: Hip Thrust on plate loaded arsenal strength piece – 2x 45lb plates

Movement 2: Banded Hyperextension with pads on lower thighs – holding 1 x 25lb plate and moderate resistance band

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]

1/25/21 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

Incline Smith Machine Press at 75 degree angle

2 Working sets

Set 1: 4x 10lb plates for 10 reps

Set 2: 1x 10lb plate + 2x 5lb plate for 13 reps

Arsenal Strength seated press

2 Working sets total working in a reverse pyramid from heavy to light.

Set 1: 25lbs x 9 reps

Set 2: 2x 10lb plates for 12 reps

Standing DB lateral raise

Working up to a strict set to failure at 12 reps, then 1 rest pause set.

Set 1: 15lbs x 12 reps

Set 2: Rest Pause 12, 8, 6, 4

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

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

Movement 2: Upright row. 40lbs x 12 reps

Movement 3: Face pulls. 60lbs x 12 reps

Triceps

Overhead tricep extension with DB

2 working sets, working up to a strict set to failure at 12 reps, then maintaining weight for 1 additional set.
Set 1: 30lbs x 12
Set 2: 30lbs x 9

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

[Nadia Szymanowicz]

1/24/21: Back/Biceps

Warm Up:

Cable pullover superset with cable pulldown.

3 sets of 15,12,8 reps increasing weight just to get everything warm and moving.

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

DB Pullover lying on flat bench

Fully extending the D behind my head to get my lats into a fully stretched position.
Working up to a strict set to failure at 12 reps, then maintaining weight for 1 additional set.
Working set 1: 30lbs x 12
Working set 2: 30lbs x 10

Wide Grip Pulldown

2 working sets.
Set 1 aiming for strict set to failure at 10 reps. 80lbs x 10
Set 2: Rest Pause – 8, 5, 3 reps

Bilateral DB Row

Focusing on keeping my upper body in a fixed position and minimizing momentum.
2 working sets total working in a reverse pyramid from heavy to light.
Set 1: 40lbs x 10
Set 2: 35lbs x 13

Cluster Set:

2 rounds of 10 reps- as difficult as possible.

Movement 1: Single arm cable pulldown – neutral grip, emphasis on elbow drive, not letting my arm bow outwards and keeping my elbow next to me kneeling on the ground for stability, with the cable fixed about halfway up the station.

Movement 2: Seated cable row with close grip

Chest supported Row on Prime Machine

Stretch emphasis
6 sets of 6 reps, resting for about 15 seconds between each set
1x 45lb plate loaded mid range and 1x 25lb plate loaded end range

Biceps:

Seated DB Curl:

2 working sets: 15lbs x 10 reps

Preacher curl:

2 working sets: 35lbs x 10 reps

[Nadia Szymanowicz]

Training 1/23/21 – Legs

5 minute warm up on bike

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: 90lbs x 15
Set 2: Maintain weight to take second set to failure (90lbs x 12)

Leg Extension

2 working sets total, same style as above.

Used the Prime fitness piece with 3 x 25lb plates loaded mid range and 1 x 25lb plate loaded on end range of motion (100lbs total)

Hack Squat – Today I used the True Squat machine. Very humbling…

2 working sets total working in a reverse pyramid from heavy to light.
Set 1: 1 x 25lb plate for 8 reps
Set 2: 1 x 10lb plate for 14 reps

DB RDL

2 working sets total working in a reverse pyramid from heavy to light.
Set 1: 130lbs for 12 reps
Set 2: 100lbs for 16 reps

Cluster Set:

I like to have a bit of freedom here within my exercise selection but generally its related to some kind of thrust/hyper or a single leg movement.

2 rounds of 10 reps- as difficult as possible.

Movement 1: Bulgarian Split Squats – 50lbs total

Movement 2: Banded Hyperextension with pads on lower thighs – holding 1 x 25lb plate and moderate resistance band

Stretch hams/glutes/hips

Seated Calf Raise machine

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

Proceed to exit gym with wheelchair assistance

[Author]

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