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Spliced and diced - perhaps one day, a little shredded!

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FitNotes Workout - Tuesday 21st June 2016

** Flat Barbell Bench Press **
- 20.0 kgs x 10 reps
- 60.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 90.0 kgs x 1 rep
- 95.0 kgs x 5 reps
- 97.5 kgs x 6 reps
- 97.5 kgs x 6 reps
- 97.5 kgs x 6 reps Probably a PB

** Barbell Row **
- 60.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 90.0 kgs x 3 reps
- 97.5 kgs x 2 reps
- 110.0 kgs x 5 reps
- 110.0 kgs x 5 reps
- 110.0 kgs x 5 reps might be a volume pb

** Push Press **
- 60.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 4 reps

** Pull Up **
- 87.9 kgs x 5 reps
- 97.9 kgs x 10 reps fatness PB
- 97.9 kgs x 6 reps

** Rear Delt Dumbbell Raise **
- 15.0 kgs x 20 reps
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Reply 2501

Angry cucumber

FitNotes Workout - Thursday 23rd June 2016

** Trap Bar Deadlift **
- 60.0 kgs x 5 reps
- 110.0 kgs x 5 reps
- 150.0 kgs x 5 reps
- 170.0 kgs x 2 reps
- 180.0 kgs x 1 rep
- 190.0 kgs x 4 reps
- 190.0 kgs x 3 reps
Hard AF

** Overhead Press **
- 20.0 kgs x 10 reps
- 40.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 55.0 kgs x 2 reps
- 60.0 kgs x 1 rep
- 62.5 kgs x 6 reps
- 62.5 kgs x 6 reps
- 62.5 kgs x 6 reps

** Pull Up **
- 87.1 kgs x 12 reps
- 87.1 kgs x 12 reps
- 87.1 kgs x 12 reps

** Lateral Dumbbell Raise **
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Push Press **
- 60.0 kgs x 8 reps
- 60.0 kgs x 7 reps

Dat pump. Wore a vest for the first time in my life whilst lifting. Would recommend/10. I now just need some lifting tights to make me the real deal

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Reply 2502

TheFarmerLad

Original post by Angry cucumber

Notice you tend to prioritise trap bar over barbell deads. Any reason for that?

Reply 2503

Angry cucumber

Original post by TheFarmerLad

Notice you tend to prioritise trap bar over barbell deads. Any reason for that?

More quad, less lower back

Previous injury history and the fact I'm in practice on placements as a vet student means I have to prioritise the lower back recovery aspect

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Reply 2504

TheFarmerLad

Original post by Angry cucumber

More quad, less lower back

Previous injury history and the fact I'm in practice on placements as a vet student means I have to prioritise the lower back recovery aspect

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Ah fair. Might try it

Reply 2505

Angry cucumber

FitNotes Workout - Saturday 25th June 2016

** Trap Bar Deadlift **
- 60.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 140.0 kgs x 3 reps
- 160.0 kgs x 2 reps
- 170.0 kgs x 1 rep
- 180.0 kgs x 6 reps
- 180.0 kgs x 5 reps
- 180.0 kgs x 5 reps

** Deficit Deadlifts **
- 140.0 kgs x 5 reps
- 140.0 kgs x 5 reps
- 140.0 kgs x 5 reps

** Dumbbell Curl **
- 25.0 kgs x 15 reps

Absolutely slammed into a brick wall lower body wise, going to drop trap bar by 10kg and build my way back up as form creaking.

Considering going back to my 8 6 4 programme too as I found it so much easier mentally and less volume so easier to recover from possibly as atm my placement is battling military horses all day.

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(edited 7 years ago)

Reply 2506

Angry cucumber

FitNotes Workout - Monday 27th June 2016

** Trap Bar Deadlift **
- 60.0 kgs x 5 reps
- 110.0 kgs x 5 reps
- 140.0 kgs x 20 reps PB lol
- 140.0 kgs x 12 reps

** Deficit TnG Deads **
- 140.0 kgs x 5 reps
- 140.0 kgs x 8 reps
- 140.0 kgs x 5 reps

** Ab-Wheel Rollout **
- 12 reps
- 12 reps
- 12 reps

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Reply 2507

Implication

>140x20

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Reply 2508

Angry cucumber

FitNotes Workout - Tuesday 28th June 2016

** Overhead Press **
- 20.0 kgs x 10 reps
- 40.0 kgs x 8 reps
- 50.0 kgs x 14 reps PB
- 50.0 kgs x 12 reps

** Pull Up **
- 88.1 kgs x 15 reps
- 88.1 kgs x 12 reps

** Dumbbell Row **
- 90.0 kgs x 8 reps
- 90.0 kgs x 8 reps

** Incline Dumbbell Bench Press **
- 60.0 kgs x 11 reps
- 60.0 kgs x 12 reps

** Dumbbell Curl **
- 20.0 kgs x 20 reps

** Lateral Dumbbell Raise **
- 20.0 kgs x 20 reps

Pump of peaceeee
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Reply 2509

Enginerd.

Original post by Angry cucumber

- 140.0 kgs x 20 reps PB lol

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1RM of 233 kg. Try it next deadlift session?

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Reply 2510

Angry cucumber

FitNotes Workout - Friday 1st July 2016

** Trap Bar Deadlift **
- 60.0 kgs x 5 reps
- 110.0 kgs x 5 reps
- 150.0 kgs x 3 reps
- 160.0 kgs x 1 rep
- 165.0 kgs x 8 reps
- 165.0 kgs x 10 reps
- 165.0 kgs x 12 reps PB but not exactly special

Felt like **** so stopped

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Reply 2511

Angry cucumber

FitNotes Workout - Saturday 2nd July 2016

** Overhead Press **
- 20.0 kgs x 10 reps
- 40.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 55.0 kgs x 2 reps
- 62.5 kgs x 6 reps
- 62.5 kgs x 6 reps
- 62.5 kgs x 6 reps
- 62.5 kgs x 5 reps possibly a volume PB

** Deficit TnG Deads **
- 70.0 kgs x 5 reps
- 110.0 kgs x 5 reps
- 150.0 kgs x 6 reps
- 150.0 kgs x 6 reps
- 150.0 kgs x 8 reps

** Flat Barbell Bench Press **
- 20.0 kgs x 10 reps
- 60.0 kgs x 5 reps
- 80.0 kgs x 2 reps
- 90.0 kgs x 1 rep
- 97.5 kgs x 7 reps PB das it

** Lateral Dumbbell Raise **
- 25.0 kgs x 16 reps
- 25.0 kgs x 11 reps

** Dumbbell Curl **
- 25.0 kgs x 12 reps

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Reply 2512

Angry cucumber

FitNotes Workout - Saturday 9th July 2016

** Overhead Press **
- 20.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 50.0 kgs x 5 reps
- 55.0 kgs x 7 reps
- 55.0 kgs x 7 reps
- 55.0 kgs x 7 reps

** Pull Up **
- 88.0 kgs x 10 reps
- 88.0 kgs x 10 reps
- 88.0 kgs x 10 reps

** Deadlift ** Straps
- 100.0 kgs x 5 reps
- 140.0 kgs x 5 reps
- 150.0 kgs x 3 reps
- 160.0 kgs x 10 reps PB

Felt terrible today. First time training since last weekend because placement is miles from nearest gym and all of the gyms near are seriously expensive. That combined with not feeling very well.

Also have bilateral hip flexor tendonitis from playing 5 a side on Thursday. Pretty painful. Going to try doing more glute activation exercises and try and increase how subtle I am. Getting to the stage with them I might seek professional help cause they're never normal tbh.

Also my working sets of deads are going to be with straps from now on I think. I get enough grip work and I think it's my limiting factor. Feeling terrible and pulling a big PB isn't coincidental I think
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(edited 7 years ago)

Reply 2513

Angry cucumber

FitNotes Workout - Sunday 10th July 2016

** Incline Dumbbell Bench Press **
- 28.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 52.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 68.0 kgs x 2 reps
- 72.0 kgs x 7 reps
- 72.0 kgs x 7 reps
- 72.0 kgs x 5 reps
Last rep was full blown flailing spider

** Barbell Row **
- 80.0 kgs x 20 reps a PB for lolz
- 80.0 kgs x 20 reps
Pump

** Deficit TnG Deads **
- 80.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 120.0 kgs x 3 reps
- 150.0 kgs x 5 reps
- 160.0 kgs x 6 reps
- 160.0 kgs x 5 reps
Form wasn't on point, so cut short set. Wasn't lowering to same point and was throwing me off

** Lateral Dumbbell Raise **
- 28.0 kgs x 10 reps
- 28.0 kgs x 8 reps

** Cable Face Pull **
- 14.0 kgs x 20 reps
- 14.0 kgs x 20 reps

** Dumbbell Curl **
- 24.0 kgs x 12 reps

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Reply 2514

Angry cucumber

FitNotes Workout - Saturday 16th July 2016

** Flat Barbell Bench Press **
- 60.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 85.0 kgs x 3 reps
- 90.0 kgs x 1 rep
- 97.5 kgs x 7 reps
- 97.5 kgs x 6 reps
- 97.5 kgs x 5 reps

** Trap Bar Deadlift **
- 60.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 140.0 kgs x 2 reps
- 160.0 kgs x 1 rep
- 170.0 kgs x 3 reps

** Barbell Row **
- 60.0 kgs x 5 reps
- 90.0 kgs x 5 reps
- 100.0 kgs x 2 reps
- 110.0 kgs x 8 reps

Then standing OHP machine. No idea on weight, did 10 reps

This gym in Leicester is an amazing gym 9/10 would recommend

Short and sweet. callus partially tore on trap bar deads hence I stopped. Will do a lower body session tomorrow or Monday.

End of placement outside Newmarket. Back at uni for a bit.

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Reply 2515

Angry cucumber

FitNotes Workout - Monday 18th July 2016

** Overhead Press **
- 20.0 kgs x 10 reps
- 40.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 60.0 kgs x 2 reps
- 62.5 kgs x 7 reps
- 62.5 kgs x 7 reps
- 62.5 kgs x 5 reps

** Deadlift **
- 60.0 kgs x 5 reps
- 110.0 kgs x 5 reps
- 150.0 kgs x 3 reps
- 160.0 kgs x 1 rep
- 165.0 kgs x 9 reps PB
- 165.0 kgs x 4 reps

** Low Handle Trap Bar **
- 150.0 kgs x 3 reps
- 150.0 kgs x 5 reps
- 150.0 kgs x 5 reps
These are brutal

** Lateral Dumbbell Raise **
- 20.0 kgs x 20 reps

** Pull Up **
- 87.8 kgs x 19 reps

** Dumbbell Curl **
- 30.0 kgs x 10 reps

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Reply 2516

Angry cucumber

FitNotes Workout - Tuesday 19th July 2016

** Parallel Bar Triceps Dip **
- 88.2 kgs x 5 reps
- 108.2 kgs x 6 reps
- 108.2 kgs x 6 reps
- 108.2 kgs x 6 reps

** Dumbbell Row **
- 45.0 kgs x 6 reps
- 60.0 kgs x 5 reps
- 75.0 kgs x 5 reps
- 90.0 kgs x 5 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps

** Lateral Dumbbell Raise **
- 30.0 kgs x 15 reps
- 30.0 kgs x 10 reps

DOMS and going to cinema limited time and effort
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