Lifting weights
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I spot some gainzzz
FitNotes Workout - Thursday 29th September 2016
** Flat TnG Barbell Bench Press **
- 20.0 kgs x 15 reps
- 40.0 kgs x 7 reps
- 57.5 kgs x 5 reps
- 57.5 kgs x 5 reps
- 57.5 kgs x 5 reps
** Dead Stop Overhead Press **
- 20.0 kgs x 8 reps
- 30.0 kgs x 5 reps
- 37.5 kgs x 5 reps
- 37.5 kgs x 5 reps
** Barbell Squat **
- 37.5 kgs x 6 reps
- 55.0 kgs x 4 reps
- 70.0 kgs x 2 reps
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps
hard
** Deadlift **
- 60.0 kgs x 8 reps
- 100.0 kgs x 3 reps
- 125.0 kgs x 5 reps
** Pendlay Row **
- 45.0 kgs x 8 reps
- 45.0 kgs x 8 reps
- 45.0 kgs x 8 reps
** Lateral Dumbbell Raise **
- 1.25 kgs x 9 reps
- 1.25 kgs x 9 reps
- 1.25 kgs x 9 reps
** Barbell Curl **
- 10.0 kgs x 9 reps
- 10.0 kgs x 9 reps
- 10.0 kgs x 9 reps
** Rear Delt Dumbbell Raise **
- 1.25 kgs x 9 reps
- 1.25 kgs x 9 reps
- 1.25 kgs x 9 reps
Posted from TSR Mobile
** Flat TnG Barbell Bench Press **
- 20.0 kgs x 15 reps
- 40.0 kgs x 7 reps
- 57.5 kgs x 5 reps
- 57.5 kgs x 5 reps
- 57.5 kgs x 5 reps
** Dead Stop Overhead Press **
- 20.0 kgs x 8 reps
- 30.0 kgs x 5 reps
- 37.5 kgs x 5 reps
- 37.5 kgs x 5 reps
** Barbell Squat **
- 37.5 kgs x 6 reps
- 55.0 kgs x 4 reps
- 70.0 kgs x 2 reps
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps
hard
** Deadlift **
- 60.0 kgs x 8 reps
- 100.0 kgs x 3 reps
- 125.0 kgs x 5 reps
** Pendlay Row **
- 45.0 kgs x 8 reps
- 45.0 kgs x 8 reps
- 45.0 kgs x 8 reps
** Lateral Dumbbell Raise **
- 1.25 kgs x 9 reps
- 1.25 kgs x 9 reps
- 1.25 kgs x 9 reps
** Barbell Curl **
- 10.0 kgs x 9 reps
- 10.0 kgs x 9 reps
- 10.0 kgs x 9 reps
** Rear Delt Dumbbell Raise **
- 1.25 kgs x 9 reps
- 1.25 kgs x 9 reps
- 1.25 kgs x 9 reps
Posted from TSR Mobile
FitNotes Workout - Monday 3rd October 2016
** Flat TnG Barbell Bench Press **
- 20.0 kgs x 15 reps
- 35.0 kgs x 10 reps
- 50.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
** Dead Stop Overhead Press **
- 20.0 kgs x 10 reps
- 30.0 kgs x 4 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
** Barbell Squat **
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 55.0 kgs x 5 reps
- 70.0 kgs x 3 reps
- 85.0 kgs x 5 reps
- 85.0 kgs x 3 reps
- 85.0 kgs x 2 reps
** Deadlift **
- 85.0 kgs x 6 reps
- 110.0 kgs x 3 reps
- 130.0 kgs x 5 reps
Hook grip started failing me wtf is going on
** Pendlay Row **
- 47.5 kgs x 8 reps
- 47.5 kgs x 8 reps
- 47.5 kgs x 8 reps
** Lateral Dumbbell Raise **
- 1.25 kgs x 10 reps
- 1.25 kgs x 10 reps
- 1.25 kgs x 10 reps
** Barbell Curl **
- 15.0 kgs x 8 reps
- 15.0 kgs x 8 reps
- 15.0 kgs x 8 reps
** Rear Delt Dumbbell Raise **
- 1.25 kgs x 9 reps
- 1.25 kgs x 9 reps
- 1.25 kgs x 9 reps
Posted from TSR Mobile
** Flat TnG Barbell Bench Press **
- 20.0 kgs x 15 reps
- 35.0 kgs x 10 reps
- 50.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
** Dead Stop Overhead Press **
- 20.0 kgs x 10 reps
- 30.0 kgs x 4 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
** Barbell Squat **
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 55.0 kgs x 5 reps
- 70.0 kgs x 3 reps
- 85.0 kgs x 5 reps
- 85.0 kgs x 3 reps
- 85.0 kgs x 2 reps
** Deadlift **
- 85.0 kgs x 6 reps
- 110.0 kgs x 3 reps
- 130.0 kgs x 5 reps
Hook grip started failing me wtf is going on
** Pendlay Row **
- 47.5 kgs x 8 reps
- 47.5 kgs x 8 reps
- 47.5 kgs x 8 reps
** Lateral Dumbbell Raise **
- 1.25 kgs x 10 reps
- 1.25 kgs x 10 reps
- 1.25 kgs x 10 reps
** Barbell Curl **
- 15.0 kgs x 8 reps
- 15.0 kgs x 8 reps
- 15.0 kgs x 8 reps
** Rear Delt Dumbbell Raise **
- 1.25 kgs x 9 reps
- 1.25 kgs x 9 reps
- 1.25 kgs x 9 reps
Posted from TSR Mobile
FitNotes Workout - Wednesday 5th October 2016
** Flat TnG Barbell Bench Press **
- 20.0 kgs x 12 reps
- 40.0 kgs x 6 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
** Chin Up **
- 71.1 kgs x 6 reps
- 71.1 kgs x 5 reps
- 71.1 kgs x 4 reps
- 71.1 kgs x 4 reps
- 71.1 kgs x 3 reps
- 71.1 kgs x 2 reps
- 71.1 kgs x 3 reps
- 71.1 kgs x 2 reps
- 71.1 kgs x 2 reps
- 71.1 kgs x 2 reps
- 71.1 kgs x 2 reps
** Incline Barbell Bench Press **
- 20.0 kgs x 8 reps
- 42.5 kgs x 8 reps
- 42.5 kgs x 8 reps
- 42.5 kgs x 8 reps
** Romanian Deadlift **
- 60.0 kgs x 10 reps
- 90.0 kgs x 8 reps
- 90.0 kgs x 8 reps
** Klokov Press **
- 20.0 kgs x 9 reps
- 20.0 kgs x 9 reps
- 20.0 kgs x 9 reps
** Rear Delt Dumbbell Raise **
- 1.25 kgs x 9 reps
- 1.25 kgs x 9 reps
- 1.25 kgs x 9 reps
** Rope Push Down **
- 17.5 kgs x 9 reps
- 17.5 kgs x 9 reps
- 17.5 kgs x 9 reps
** Face Pull **
- 10.0 kgs x 9 reps
- 10.0 kgs x 9 reps
- 10.0 kgs x 9 reps
Posted from TSR Mobile
** Flat TnG Barbell Bench Press **
- 20.0 kgs x 12 reps
- 40.0 kgs x 6 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
** Chin Up **
- 71.1 kgs x 6 reps
- 71.1 kgs x 5 reps
- 71.1 kgs x 4 reps
- 71.1 kgs x 4 reps
- 71.1 kgs x 3 reps
- 71.1 kgs x 2 reps
- 71.1 kgs x 3 reps
- 71.1 kgs x 2 reps
- 71.1 kgs x 2 reps
- 71.1 kgs x 2 reps
- 71.1 kgs x 2 reps
** Incline Barbell Bench Press **
- 20.0 kgs x 8 reps
- 42.5 kgs x 8 reps
- 42.5 kgs x 8 reps
- 42.5 kgs x 8 reps
** Romanian Deadlift **
- 60.0 kgs x 10 reps
- 90.0 kgs x 8 reps
- 90.0 kgs x 8 reps
** Klokov Press **
- 20.0 kgs x 9 reps
- 20.0 kgs x 9 reps
- 20.0 kgs x 9 reps
** Rear Delt Dumbbell Raise **
- 1.25 kgs x 9 reps
- 1.25 kgs x 9 reps
- 1.25 kgs x 9 reps
** Rope Push Down **
- 17.5 kgs x 9 reps
- 17.5 kgs x 9 reps
- 17.5 kgs x 9 reps
** Face Pull **
- 10.0 kgs x 9 reps
- 10.0 kgs x 9 reps
- 10.0 kgs x 9 reps
Posted from TSR Mobile
Had a dream last night I got to the gym and couldn't unrack the bar to bench lool, deffo not insecure about my bench at all
FitNotes Workout - Friday 7th October 2016
** Flat TnG Barbell Bench Press **
- 20.0 kgs x 15 reps
- 40.0 kgs x 8 reps
- 50.0 kgs x 3 reps
- 62.5 kgs x 5 reps
- 62.5 kgs x 5 reps
- 62.5 kgs x 5 reps
** Dead Stop Overhead Press **
- 20.0 kgs x 8 reps
- 32.5 kgs x 4 reps
- 42.5 kgs x 4 reps
- 42.5 kgs x 3 reps
- 42.5 kgs x 3 reps
** Barbell Squat **
- 42.5 kgs x 5 reps
- 60.0 kgs x 5 reps
- 75.0 kgs x 2 reps
- 85.0 kgs x 5 reps
- 85.0 kgs x 5 reps
Have a feeling progressing on squats is largely gonna be a matter of learning to stick the grind. Kind wanna get a belt but tfw < 2plate
** Deadlift **
- 60.0 kgs x 8 reps
- 100.0 kgs x 3 reps
- 135.0 kgs x 5 reps
** Pendlay Row **
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 6 reps
** Lateral Dumbbell Raise **
- 1.25 kgs x 10 reps
- 1.25 kgs x 10 reps
- 1.25 kgs x 10 reps
** Barbell Curl **
- 15.0 kgs x 9 reps
- 15.0 kgs x 9 reps
- 15.0 kgs x 9 reps
** Rear Delt Dumbbell Raise **
- 1.25 kgs x 10 reps
- 1.25 kgs x 10 reps
- 1.25 kgs x 10 reps
Posted from TSR Mobile
FitNotes Workout - Friday 7th October 2016
** Flat TnG Barbell Bench Press **
- 20.0 kgs x 15 reps
- 40.0 kgs x 8 reps
- 50.0 kgs x 3 reps
- 62.5 kgs x 5 reps
- 62.5 kgs x 5 reps
- 62.5 kgs x 5 reps
** Dead Stop Overhead Press **
- 20.0 kgs x 8 reps
- 32.5 kgs x 4 reps
- 42.5 kgs x 4 reps
- 42.5 kgs x 3 reps
- 42.5 kgs x 3 reps
** Barbell Squat **
- 42.5 kgs x 5 reps
- 60.0 kgs x 5 reps
- 75.0 kgs x 2 reps
- 85.0 kgs x 5 reps
- 85.0 kgs x 5 reps
Have a feeling progressing on squats is largely gonna be a matter of learning to stick the grind. Kind wanna get a belt but tfw < 2plate
** Deadlift **
- 60.0 kgs x 8 reps
- 100.0 kgs x 3 reps
- 135.0 kgs x 5 reps
** Pendlay Row **
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 6 reps
** Lateral Dumbbell Raise **
- 1.25 kgs x 10 reps
- 1.25 kgs x 10 reps
- 1.25 kgs x 10 reps
** Barbell Curl **
- 15.0 kgs x 9 reps
- 15.0 kgs x 9 reps
- 15.0 kgs x 9 reps
** Rear Delt Dumbbell Raise **
- 1.25 kgs x 10 reps
- 1.25 kgs x 10 reps
- 1.25 kgs x 10 reps
Posted from TSR Mobile
Gains of a sort across the board but many fails also
FitNotes Workout - Tuesday 11th October 2016
** Flat TnG Barbell Bench Press **
- 20.0 kgs x 15 reps
- 40.0 kgs x 8 reps
- 55.0 kgs x 3 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 2 reps failed 3rd
Realised later I think i rested too short
** Dead Stop Overhead Press **
- 20.0 kgs x 8 reps
- 32.5 kgs x 4 reps
- 42.5 kgs x 4 reps
- 42.5 kgs x 3 reps
- 42.5 kgs x 3 reps
** Barbell Squat **
- 42.5 kgs x 6 reps
- 60.0 kgs x 5 reps
- 75.0 kgs x 3 reps
- 90.0 kgs x 5 reps
- 90.0 kgs x 2 reps failed 3rd
- 90.0 kgs x 1 rep failed 2nd
Need to grow some balls and just grind. Tweaked my back unracking for second set tho
Edit: just realised the set in which I hurt my back was when some bell end waved his hand in front of my face to get my attention to ask if I was using a bench #whatacunt
** Deadlift **
- 60.0 kgs x 8 reps
- 90.0 kgs x 4 reps
- 120.0 kgs x 2 reps
- 140.0 kgs x 5 reps
gains
** Pendlay Row **
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 7 reps
** Lateral Dumbbell Raise **
- 1.25 kgs x 11 reps
- 1.25 kgs x 11 reps
- 1.25 kgs x 11 reps
** Barbell Curl **
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
** Rear Delt Dumbbell Raise **
- 1.25 kgs x 11 reps
- 1.25 kgs x 11 reps
- 1.25 kgs x 11 reps
Posted from TSR Mobile
FitNotes Workout - Tuesday 11th October 2016
** Flat TnG Barbell Bench Press **
- 20.0 kgs x 15 reps
- 40.0 kgs x 8 reps
- 55.0 kgs x 3 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 2 reps failed 3rd
Realised later I think i rested too short
** Dead Stop Overhead Press **
- 20.0 kgs x 8 reps
- 32.5 kgs x 4 reps
- 42.5 kgs x 4 reps
- 42.5 kgs x 3 reps
- 42.5 kgs x 3 reps
** Barbell Squat **
- 42.5 kgs x 6 reps
- 60.0 kgs x 5 reps
- 75.0 kgs x 3 reps
- 90.0 kgs x 5 reps
- 90.0 kgs x 2 reps failed 3rd
- 90.0 kgs x 1 rep failed 2nd
Need to grow some balls and just grind. Tweaked my back unracking for second set tho
Edit: just realised the set in which I hurt my back was when some bell end waved his hand in front of my face to get my attention to ask if I was using a bench #whatacunt
** Deadlift **
- 60.0 kgs x 8 reps
- 90.0 kgs x 4 reps
- 120.0 kgs x 2 reps
- 140.0 kgs x 5 reps
gains
** Pendlay Row **
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 7 reps
** Lateral Dumbbell Raise **
- 1.25 kgs x 11 reps
- 1.25 kgs x 11 reps
- 1.25 kgs x 11 reps
** Barbell Curl **
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
** Rear Delt Dumbbell Raise **
- 1.25 kgs x 11 reps
- 1.25 kgs x 11 reps
- 1.25 kgs x 11 reps
Posted from TSR Mobile
(edited 7 years ago)
FitNotes Workout - Friday 14th October 2016
** Flat TnG Barbell Bench Press **
- 20.0 kgs x 12 reps
- 40.0 kgs x 8 reps
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps
** Chin Up **
- 71.8 kgs x 6 reps
- 71.8 kgs x 3 reps
- 71.8 kgs x 3 reps
- 71.8 kgs x 1 rep
- 71.8 kgs x 1 rep
- 71.8 kgs x 3 reps
- 71.8 kgs x 2 reps
- 71.8 kgs x 1 rep
- 71.8 kgs x 1 rep
** Incline Barbell Bench Press **
- 20.0 kgs x 12 reps
- 45.0 kgs x 8 reps
- 45.0 kgs x 8 reps
- 45.0 kgs x 8 reps
** Romanian Deadlift **
- 60.0 kgs x 8 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps
** Klokov Press **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
** Rear Delt Dumbbell Raise **
- 1.25 kgs x 10 reps
- 1.25 kgs x 10 reps
- 1.25 kgs x 10 reps
** Rope Push Down **
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
** Face Pull **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
Posted from TSR Mobile
** Flat TnG Barbell Bench Press **
- 20.0 kgs x 12 reps
- 40.0 kgs x 8 reps
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps
** Chin Up **
- 71.8 kgs x 6 reps
- 71.8 kgs x 3 reps
- 71.8 kgs x 3 reps
- 71.8 kgs x 1 rep
- 71.8 kgs x 1 rep
- 71.8 kgs x 3 reps
- 71.8 kgs x 2 reps
- 71.8 kgs x 1 rep
- 71.8 kgs x 1 rep
** Incline Barbell Bench Press **
- 20.0 kgs x 12 reps
- 45.0 kgs x 8 reps
- 45.0 kgs x 8 reps
- 45.0 kgs x 8 reps
** Romanian Deadlift **
- 60.0 kgs x 8 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps
** Klokov Press **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
** Rear Delt Dumbbell Raise **
- 1.25 kgs x 10 reps
- 1.25 kgs x 10 reps
- 1.25 kgs x 10 reps
** Rope Push Down **
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
** Face Pull **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
Posted from TSR Mobile
nb
FitNotes Workout - Monday 17th October 2016
** Flat TnG Barbell Bench Press **
- 20.0 kgs x 15 reps
- 40.0 kgs x 8 reps
- 55.0 kgs x 3 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 3 reps
- 65.0 kgs x 3 reps
- 65.0 kgs x 3 reps
** Dead Stop Overhead Press **
- 20.0 kgs x 8 reps
- 32.5 kgs x 4 reps
- 42.5 kgs x 5 reps
- 42.5 kgs x 4 reps
- 42.5 kgs x 3 reps
** Barbell Squat **
- 42.5 kgs x 6 reps
- 60.0 kgs x 5 reps
- 77.5 kgs x 2 reps
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps
** Deadlift **
- 90.0 kgs x 5 reps
- 120.0 kgs x 2 reps
- 145.0 kgs x 3 reps
** Pendlay Row **
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 7 reps
** Lateral Dumbbell Raise **
- 1.25 kgs x 12 reps
- 1.25 kgs x 12 reps
- 1.25 kgs x 12 reps
Posted from TSR Mobile
FitNotes Workout - Monday 17th October 2016
** Flat TnG Barbell Bench Press **
- 20.0 kgs x 15 reps
- 40.0 kgs x 8 reps
- 55.0 kgs x 3 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 3 reps
- 65.0 kgs x 3 reps
- 65.0 kgs x 3 reps
** Dead Stop Overhead Press **
- 20.0 kgs x 8 reps
- 32.5 kgs x 4 reps
- 42.5 kgs x 5 reps
- 42.5 kgs x 4 reps
- 42.5 kgs x 3 reps
** Barbell Squat **
- 42.5 kgs x 6 reps
- 60.0 kgs x 5 reps
- 77.5 kgs x 2 reps
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps
** Deadlift **
- 90.0 kgs x 5 reps
- 120.0 kgs x 2 reps
- 145.0 kgs x 3 reps
** Pendlay Row **
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 7 reps
** Lateral Dumbbell Raise **
- 1.25 kgs x 12 reps
- 1.25 kgs x 12 reps
- 1.25 kgs x 12 reps
Posted from TSR Mobile
don't worry about the numbers just get core strong and get a few black belts in a range of martial arts then you can smash the s**t out of any big dude who thinks hes solid 
Original post by Senseireynolds
don't worry about the numbers just get core strong and get a few black belts in a range of martial arts then you can smash the s**t out of any big dude who thinks hes solid
ya I mean if I was training with the sole goal of being able to **** people up i would probably be training bjj, wing chun and mma almost exclusively and not worrying too much about weight training. I'd also make sure I weighed 100kg rather than 70
Posted from TSR Mobile
[QUOTE=Implication;68083804]ya I mean if I was training with the sole goal of being able to **** people up i would probably be training bjj, wing chun and mma almost exclusively and not worrying too much about weight training. I'd also make sure I weighed 100kg rather than 70
Posted from TSR Mobile
Hahaha.
I remember when i was sure i'd join an MMA club....
How is the bulk going? Slow and steady?
Posted from TSR Mobile
Hahaha.
I remember when i was sure i'd join an MMA club....
How is the bulk going? Slow and steady?
Original post by Implication
ya I mean if I was training with the sole goal of being able to **** people up i would probably be training bjj, wing chun and mma almost exclusively and not worrying too much about weight training. I'd also make sure I weighed 100kg rather than 70
Posted from TSR Mobile
Posted from TSR Mobile
yer lol but not bjj (take somebody down in a real fight and their mates will kick the **** out of you before you can counter it and try to take them down lol , bjj only really works on max 2 people lol ) , wing chun if you been training properly and for a long time and done conditioning is lethal ! mma is a watered down woman's fighting system lol do a proper one like kenpo karate
!FitNotes Workout - Wednesday 19th October 2016
** Flat TnG Barbell Bench Press **
- 20.0 kgs x 14 reps
- 40.0 kgs x 7 reps
- 55.0 kgs x 8 reps
- 55.0 kgs x 8 reps
- 55.0 kgs x 6 reps
** Chin Up **
- 71.0 kgs x 5 reps
- 71.0 kgs x 3 reps
- 71.0 kgs x 2 reps
- 71.0 kgs x 3 reps
- 71.0 kgs x 2 reps
- 71.0 kgs x 1 rep
- 71.0 kgs x 3 reps
** Incline Barbell Bench Press **
- 35.0 kgs x 5 reps
- 47.5 kgs x 8 reps
- 47.5 kgs x 8 reps
- 47.5 kgs x 6 reps
** Romanian Deadlift **
- 80.0 kgs x 6 reps
- 110.0 kgs x 8 reps
- 110.0 kgs x 8 reps
** Klokov Press **
- 20.0 kgs x 11 reps
- 20.0 kgs x 11 reps
- 20.0 kgs x 11 reps
** Rear Delt Dumbbell Raise **
- 1.25 kgs x 11 reps
- 1.25 kgs x 11 reps
- 1.25 kgs x 11 reps
** Rope Push Down **
- 17.5 kgs x 11 reps
- 17.5 kgs x 11 reps
- 17.5 kgs x 11 reps
** Face Pull **
- 10.0 kgs x 11 reps
- 10.0 kgs x 11 reps
- 10.0 kgs x 11 reps
Posted from TSR Mobile
** Flat TnG Barbell Bench Press **
- 20.0 kgs x 14 reps
- 40.0 kgs x 7 reps
- 55.0 kgs x 8 reps
- 55.0 kgs x 8 reps
- 55.0 kgs x 6 reps
** Chin Up **
- 71.0 kgs x 5 reps
- 71.0 kgs x 3 reps
- 71.0 kgs x 2 reps
- 71.0 kgs x 3 reps
- 71.0 kgs x 2 reps
- 71.0 kgs x 1 rep
- 71.0 kgs x 3 reps
** Incline Barbell Bench Press **
- 35.0 kgs x 5 reps
- 47.5 kgs x 8 reps
- 47.5 kgs x 8 reps
- 47.5 kgs x 6 reps
** Romanian Deadlift **
- 80.0 kgs x 6 reps
- 110.0 kgs x 8 reps
- 110.0 kgs x 8 reps
** Klokov Press **
- 20.0 kgs x 11 reps
- 20.0 kgs x 11 reps
- 20.0 kgs x 11 reps
** Rear Delt Dumbbell Raise **
- 1.25 kgs x 11 reps
- 1.25 kgs x 11 reps
- 1.25 kgs x 11 reps
** Rope Push Down **
- 17.5 kgs x 11 reps
- 17.5 kgs x 11 reps
- 17.5 kgs x 11 reps
** Face Pull **
- 10.0 kgs x 11 reps
- 10.0 kgs x 11 reps
- 10.0 kgs x 11 reps
Posted from TSR Mobile
FitNotes Workout - Friday 21st October 2016
** Flat TnG Barbell Bench Press **
- 20.0 kgs x 14 reps
- 40.0 kgs x 8 reps
- 55.0 kgs x 3 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 3 reps
- 65.0 kgs x 3 reps
- 65.0 kgs x 2 reps
Failed 3rd rep on last set. Will reset if I dont get at least 65x5,4 next session
** Dead Stop Overhead Press **
- 20.0 kgs x 8 reps
- 32.5 kgs x 5 reps
- 42.5 kgs x 4 reps
Weaker than last time, will see what next week holds
** Barbell Squat **
- 32.5 kgs x 1 rep
- 42.5 kgs x 8 reps
- 62.5 kgs x 5 reps
- 80.0 kgs x 1 rep
- 95.0 kgs x 1 rep
Reset time, failed 2nd rep
** Deadlift **
- 80.0 kgs x 8 reps
- 120.0 kgs x 3 reps
- 145.0 kgs x 3 reps
Will reset if I dont get 145x5 next time
** Rippetoe Row **
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
Like pendlays but allowing hip extension ie not so strict
** Lateral Dumbbell Raise **
- 2.0 kgs x 8 reps
- 2.0 kgs x 8 reps
- 2.0 kgs x 8 reps
** Barbell Curl **
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
Coming along a little.. time to add weight. Still v weak but these are superset with rear raises so not really any rest between sets
** Rear Delt Dumbbell Raise **
- 2.0 kgs x 8 reps
- 2.0 kgs x 8 reps
- 2.0 kgs x 8 reps
Posted from TSR Mobile
** Flat TnG Barbell Bench Press **
- 20.0 kgs x 14 reps
- 40.0 kgs x 8 reps
- 55.0 kgs x 3 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 3 reps
- 65.0 kgs x 3 reps
- 65.0 kgs x 2 reps
Failed 3rd rep on last set. Will reset if I dont get at least 65x5,4 next session
** Dead Stop Overhead Press **
- 20.0 kgs x 8 reps
- 32.5 kgs x 5 reps
- 42.5 kgs x 4 reps
Weaker than last time, will see what next week holds
** Barbell Squat **
- 32.5 kgs x 1 rep
- 42.5 kgs x 8 reps
- 62.5 kgs x 5 reps
- 80.0 kgs x 1 rep
- 95.0 kgs x 1 rep
Reset time, failed 2nd rep
** Deadlift **
- 80.0 kgs x 8 reps
- 120.0 kgs x 3 reps
- 145.0 kgs x 3 reps
Will reset if I dont get 145x5 next time
** Rippetoe Row **
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
Like pendlays but allowing hip extension ie not so strict
** Lateral Dumbbell Raise **
- 2.0 kgs x 8 reps
- 2.0 kgs x 8 reps
- 2.0 kgs x 8 reps
** Barbell Curl **
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
Coming along a little.. time to add weight. Still v weak but these are superset with rear raises so not really any rest between sets
** Rear Delt Dumbbell Raise **
- 2.0 kgs x 8 reps
- 2.0 kgs x 8 reps
- 2.0 kgs x 8 reps
Posted from TSR Mobile
(edited 7 years ago)
FitNotes Workout - Monday 24th October 2016
** Flat TnG Barbell Bench Press **
- 20.0 kgs x 15 reps
- 40.0 kgs x 8 reps
- 55.0 kgs x 3 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 2 reps
** Dead Stop Overhead Press **
- 20.0 kgs x 10 reps
- 32.5 kgs x 5 reps
- 42.5 kgs x 3 reps
** Barbell Squat **
- 42.5 kgs x 8 reps
- 65.0 kgs x 5 reps
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps
** Deadlift **
- 90.0 kgs x 5 reps
- 120.0 kgs x 3 reps
- 145.0 kgs x 3 reps
** Rippetoe Row **
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps
** Lateral Dumbbell Raise **
- 2.0 kgs x 9 reps
- 2.0 kgs x 9 reps
- 2.0 kgs x 9 reps
** Barbell Curl **
- 20.0 kgs x 8 reps
- 20.0 kgs x 8 reps
- 20.0 kgs x 8 reps
** Rear Delt Dumbbell Raise **
- 2.0 kgs x 9 reps
- 2.0 kgs x 9 reps
- 2.0 kgs x 9 reps
Posted from TSR Mobile
** Flat TnG Barbell Bench Press **
- 20.0 kgs x 15 reps
- 40.0 kgs x 8 reps
- 55.0 kgs x 3 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 2 reps
** Dead Stop Overhead Press **
- 20.0 kgs x 10 reps
- 32.5 kgs x 5 reps
- 42.5 kgs x 3 reps
** Barbell Squat **
- 42.5 kgs x 8 reps
- 65.0 kgs x 5 reps
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps
** Deadlift **
- 90.0 kgs x 5 reps
- 120.0 kgs x 3 reps
- 145.0 kgs x 3 reps
** Rippetoe Row **
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps
** Lateral Dumbbell Raise **
- 2.0 kgs x 9 reps
- 2.0 kgs x 9 reps
- 2.0 kgs x 9 reps
** Barbell Curl **
- 20.0 kgs x 8 reps
- 20.0 kgs x 8 reps
- 20.0 kgs x 8 reps
** Rear Delt Dumbbell Raise **
- 2.0 kgs x 9 reps
- 2.0 kgs x 9 reps
- 2.0 kgs x 9 reps
Posted from TSR Mobile
Was ill on Wednesday
FitNotes Workout - Friday 28th October 2016
** Flat TnG Barbell Bench Press **
- 20.0 kgs x 15 reps
- 40.0 kgs x 8 reps
- 55.0 kgs x 5 reps
- 55.0 kgs x 5 reps
- 55.0 kgs x 5 reps
** Dead Stop Overhead Press **
- 20.0 kgs x 8 reps
- 32.5 kgs x 5 reps
- 32.5 kgs x 5 reps
** Barbell Squat **
- 32.5 kgs x 7 reps
- 50.0 kgs x 5 reps
- 70.0 kgs x 2 reps
- 82.5 kgs x 3 reps
- 82.5 kgs x 3 reps
** Deadlift **
- 60.0 kgs x 6 reps
- 100.0 kgs x 3 reps
- 125.0 kgs x 5 reps
** Rippetoe Row **
- 55.0 kgs x 8 reps
- 55.0 kgs x 8 reps
- 55.0 kgs x 8 reps
** Lateral Dumbbell Raise **
- 2.0 kgs x 10 reps
- 2.0 kgs x 10 reps
- 2.0 kgs x 10 reps
** Barbell Curl **
- 20.0 kgs x 9 reps
- 20.0 kgs x 9 reps
- 20.0 kgs x 9 reps
** Rear Delt Dumbbell Raise **
- 2.0 kgs x 10 reps
- 2.0 kgs x 10 reps
- 2.0 kgs x 10 reps
Posted from TSR Mobile
FitNotes Workout - Friday 28th October 2016
** Flat TnG Barbell Bench Press **
- 20.0 kgs x 15 reps
- 40.0 kgs x 8 reps
- 55.0 kgs x 5 reps
- 55.0 kgs x 5 reps
- 55.0 kgs x 5 reps
** Dead Stop Overhead Press **
- 20.0 kgs x 8 reps
- 32.5 kgs x 5 reps
- 32.5 kgs x 5 reps
** Barbell Squat **
- 32.5 kgs x 7 reps
- 50.0 kgs x 5 reps
- 70.0 kgs x 2 reps
- 82.5 kgs x 3 reps
- 82.5 kgs x 3 reps
** Deadlift **
- 60.0 kgs x 6 reps
- 100.0 kgs x 3 reps
- 125.0 kgs x 5 reps
** Rippetoe Row **
- 55.0 kgs x 8 reps
- 55.0 kgs x 8 reps
- 55.0 kgs x 8 reps
** Lateral Dumbbell Raise **
- 2.0 kgs x 10 reps
- 2.0 kgs x 10 reps
- 2.0 kgs x 10 reps
** Barbell Curl **
- 20.0 kgs x 9 reps
- 20.0 kgs x 9 reps
- 20.0 kgs x 9 reps
** Rear Delt Dumbbell Raise **
- 2.0 kgs x 10 reps
- 2.0 kgs x 10 reps
- 2.0 kgs x 10 reps
Posted from TSR Mobile
FitNotes Workout - Monday 31st October 2016
** Flat TnG Barbell Bench Press **
- 20.0 kgs x 15 reps
- 50.0 kgs x 2 reps
- 57.5 kgs x 5 reps
- 57.5 kgs x 5 reps
- 57.5 kgs x 5 reps
** Dead Stop Overhead Press **
- 20.0 kgs x 8 reps
- 35.0 kgs x 5 reps
- 35.0 kgs x 5 reps
** Barbell Squat **
- 35.0 kgs x 6 reps
- 50.0 kgs x 5 reps
- 70.0 kgs x 2 reps
- 85.0 kgs x 3 reps
- 85.0 kgs x 3 reps
** Deadlift **
- 60.0 kgs x 8 reps
- 100.0 kgs x 5 reps
- 130.0 kgs x 5 reps
** Rippetoe Row **
- 57.5 kgs x 8 reps
- 57.5 kgs x 7 reps
- 57.5 kgs x 5 reps
** Lateral Dumbbell Raise **
- 2.0 kgs x 11 reps
- 2.0 kgs x 11 reps
- 2.0 kgs x 11 reps
** Barbell Curl **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
** Rear Delt Dumbbell Raise **
- 2.0 kgs x 11 reps
- 2.0 kgs x 11 reps
- 2.0 kgs x 11 reps
Posted from TSR Mobile
** Flat TnG Barbell Bench Press **
- 20.0 kgs x 15 reps
- 50.0 kgs x 2 reps
- 57.5 kgs x 5 reps
- 57.5 kgs x 5 reps
- 57.5 kgs x 5 reps
** Dead Stop Overhead Press **
- 20.0 kgs x 8 reps
- 35.0 kgs x 5 reps
- 35.0 kgs x 5 reps
** Barbell Squat **
- 35.0 kgs x 6 reps
- 50.0 kgs x 5 reps
- 70.0 kgs x 2 reps
- 85.0 kgs x 3 reps
- 85.0 kgs x 3 reps
** Deadlift **
- 60.0 kgs x 8 reps
- 100.0 kgs x 5 reps
- 130.0 kgs x 5 reps
** Rippetoe Row **
- 57.5 kgs x 8 reps
- 57.5 kgs x 7 reps
- 57.5 kgs x 5 reps
** Lateral Dumbbell Raise **
- 2.0 kgs x 11 reps
- 2.0 kgs x 11 reps
- 2.0 kgs x 11 reps
** Barbell Curl **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
** Rear Delt Dumbbell Raise **
- 2.0 kgs x 11 reps
- 2.0 kgs x 11 reps
- 2.0 kgs x 11 reps
Posted from TSR Mobile
FitNotes Workout - Wednesday 2nd November 2016
** Long Pause Flat Barbell Bench Press **
- 20.0 kgs x 5 reps
- 40.0 kgs x 3 reps
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps
I want to say 5s but I mean what feels like a reasonable count of 5
** Chin Up **
- 71.0 kgs x 6 reps
- 71.0 kgs x 4 reps
- 71.0 kgs x 4 reps
- 71.0 kgs x 3 reps
- 71.0 kgs x 3 reps
- 71.0 kgs x 4 reps
- 71.0 kgs x 3 reps
- 71.0 kgs x 2 reps
- 71.0 kgs x 3 reps
** Incline Barbell Bench Press **
- 20.0 kgs x 8 reps
- 35.0 kgs x 5 reps
- 47.5 kgs x 8 reps
- 47.5 kgs x 7 reps
- 47.5 kgs x 6 reps
** Romanian Deadlift **
- 60.0 kgs x 8 reps
- 90.0 kgs x 3 reps
- 115.0 kgs x 8 reps
- 115.0 kgs x 8 reps
** Klokov Press **
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps
** Rear Delt Dumbbell Raise **
- 1.25 kgs x 12 reps
- 1.25 kgs x 12 reps
- 1.25 kgs x 12 reps
** Rope Push Down **
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps
** Face Pull **
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
Posted from TSR Mobile
** Long Pause Flat Barbell Bench Press **
- 20.0 kgs x 5 reps
- 40.0 kgs x 3 reps
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps
I want to say 5s but I mean what feels like a reasonable count of 5
** Chin Up **
- 71.0 kgs x 6 reps
- 71.0 kgs x 4 reps
- 71.0 kgs x 4 reps
- 71.0 kgs x 3 reps
- 71.0 kgs x 3 reps
- 71.0 kgs x 4 reps
- 71.0 kgs x 3 reps
- 71.0 kgs x 2 reps
- 71.0 kgs x 3 reps
** Incline Barbell Bench Press **
- 20.0 kgs x 8 reps
- 35.0 kgs x 5 reps
- 47.5 kgs x 8 reps
- 47.5 kgs x 7 reps
- 47.5 kgs x 6 reps
** Romanian Deadlift **
- 60.0 kgs x 8 reps
- 90.0 kgs x 3 reps
- 115.0 kgs x 8 reps
- 115.0 kgs x 8 reps
** Klokov Press **
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps
** Rear Delt Dumbbell Raise **
- 1.25 kgs x 12 reps
- 1.25 kgs x 12 reps
- 1.25 kgs x 12 reps
** Rope Push Down **
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps
** Face Pull **
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
Posted from TSR Mobile
FitNotes Workout - Friday 4th November 2016
** Flat TnG Barbell Bench Press **
- 20.0 kgs x 15 reps
- 40.0 kgs x 8 reps
- 50.0 kgs x 2 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
** Dead Stop Overhead Press **
- 20.0 kgs x 8 reps
- 30.0 kgs x 6 reps
- 37.5 kgs x 5 reps
- 37.5 kgs x 5 reps
** Barbell Squat **
- 37.5 kgs x 4 reps
- 75.0 kgs x 2 reps
- 87.5 kgs x 3 reps
- 87.5 kgs x 3 reps
** Deadlift **
- 80.0 kgs x 6 reps
- 110.0 kgs x 3 reps
- 135.0 kgs x 5 reps
Meeting at 9.30 so stopped there
Posted from TSR Mobile
** Flat TnG Barbell Bench Press **
- 20.0 kgs x 15 reps
- 40.0 kgs x 8 reps
- 50.0 kgs x 2 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
** Dead Stop Overhead Press **
- 20.0 kgs x 8 reps
- 30.0 kgs x 6 reps
- 37.5 kgs x 5 reps
- 37.5 kgs x 5 reps
** Barbell Squat **
- 37.5 kgs x 4 reps
- 75.0 kgs x 2 reps
- 87.5 kgs x 3 reps
- 87.5 kgs x 3 reps
** Deadlift **
- 80.0 kgs x 6 reps
- 110.0 kgs x 3 reps
- 135.0 kgs x 5 reps
Meeting at 9.30 so stopped there
Posted from TSR Mobile
FitNotes Workout - Monday 7th November 2016
** Flat TnG Barbell Bench Press **
- 20.0 kgs x 15 reps
- 40.0 kgs x 8 reps
- 52.5 kgs x 3 reps
- 62.5 kgs x 5 reps
- 62.5 kgs x 5 reps
- 62.5 kgs x 5 reps
Hurt my neck somehow
Posted from TSR Mobile
** Flat TnG Barbell Bench Press **
- 20.0 kgs x 15 reps
- 40.0 kgs x 8 reps
- 52.5 kgs x 3 reps
- 62.5 kgs x 5 reps
- 62.5 kgs x 5 reps
- 62.5 kgs x 5 reps
Hurt my neck somehow
Posted from TSR Mobile
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