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Motorbiker lifts weights.

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FitNotes Workout - Sunday 16th October 2016

** Band Pull Apart **
- 10 reps
- 10 reps
- 10 reps

** Wide Grip Bench Press **
- 20.0 kgs x 10 reps [Beltless]
- 40.0 kgs x 6 reps [PR]
- 60.0 kgs x 5 reps
- 80.0 kgs x 5 reps [PR] [Wrist wraps]
- 90.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 110.0 kgs x 3 reps [Liftoff]
- 120.0 kgs x 3 reps [PR]
- 130.0 kgs x 2 reps [PR]

** Long Pause Barbell Bench Press **
- 105.0 kgs x 3 reps [Beltless, liftoff, wrist wraps]
- 105.0 kgs x 3 reps [Flying up]
- 105.0 kgs x 3 reps

** Overhead Press **
- 40.0 kgs x 5 reps
- 57.5 kgs x 5 reps
- 57.5 kgs x 5 reps
- 57.5 kgs x 5 reps
- 57.5 kgs x 5 reps
- 57.5 kgs x 5 reps

** Flat Dumbbell Fly **
- 10.0 kgs x 6 reps
- 10.0 kgs x 6 reps
- 10.0 kgs x 4 reps
- 10.0 kgs x 5 reps

** Rear Delt Fly **
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps
- 5.0 kgs x 13 reps

** Stretching **
- 05:00

Reply 5181

Motorbiker

On new programming.

FitNotes Workout - Tuesday 18th October 2016

** Hip Mobility **
- 02:00

** Goblet Squats **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Touch And Go Deadlifts **
- 60.0 kgs x 5 reps [Doh, beltless]
- 80.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 120.0 kgs x 8 reps [PR] [Ironmind straps]
- 120.0 kgs x 8 reps
- 120.0 kgs x 8 reps

** Hook Grip Holds **
- 120.0 kgs x 1 rep [30 seconds hold]

** Back Extension **
- 42.5 kgs x 8 reps [PR] [Oly shoes]
- 42.5 kgs x 8 reps

** Band Pull Apart **
- 10 reps
- 10 reps
- 10 reps

** Close Grip Bench Press **
- 20.0 kgs x 10 reps [Beltless,paused, one thumb length from inside of knurling]
- 40.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 80.0 kgs x 8 reps [Heavy as hell and awkward]
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps

** Yates Row **
- 72.5 kgs x 8 reps [Doh, oly shoes]
- 72.5 kgs x 8 reps

** Cable Curl **
- 5.0 kgs x 10 reps
- 10.0 kgs x 10 reps [PR]
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Cable Overhead Triceps Extension **
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps

** Stretching **
- 05:00

Reply 5182

Motorbiker

FitNotes Workout - Thursday 20th October 2016

** Band Pull Apart **
- 10 reps
- 10 reps
- 10 reps

** Wide Grip Bench Press **
- 25.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 85.0 kgs x 8 reps [PR] [Wrist wraps]
- 85.0 kgs x 8 reps
- 85.0 kgs x 8 reps

** Long Pause Barbell Bench Press **
- 75.0 kgs x 5 reps

** Hip Mobility **
- 02:00

** Goblet Squats **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Tempo Squats **
- 20.0 kgs x 3 reps [(310)]
- 60.0 kgs x 5 reps
- 100.0 kgs x 5 reps [PR] [RPE 9]
- 100.0 kgs x 5 reps [Lost tightness completely fixed all rep]

** Cable Crossover **
- 10.0 kgs x 10 reps [Setting 2]
- 15.0 kgs x 12 reps [PR] [Setting 3]
- 15.0 kgs x 12 reps [Bro pump time]
- 15.0 kgs x 12 reps

** Seated Leg Curl Machine **
- 43.1 kgs x 11 reps
- 43.1 kgs x 12 reps [PR]
- 43.1 kgs x 11 reps
- 43.1 kgs x 11 reps
- 43.1 kgs x 11 reps

** Plank **
- 87.5 kgs x 1 rep [PR]
- 87.5 kgs x 1 rep
- 87.5 kgs x 1 rep

** Stretching **
- 05:00

Reply 5183

Motorbiker

FitNotes Workout - Tuesday 25th October 2016

** Hip Mobility **
- 02:00

** Goblet Squats **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Touch And Go Deadlifts **
- 60.0 kgs x 5 reps [Doh beltless]
- 80.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 125.0 kgs x 8 reps [PR] [Ironmind straps]
- 125.0 kgs x 8 reps
- 125.0 kgs x 8 reps
- 125.0 kgs x 8 reps

** Doh Hold **
- 80.0 kgs x 1 rep [PR]

** Band Pull Apart **
- 10 reps
- 10 reps
- 10 reps

** Close Grip Bench Press **
- 60.0 kgs x 8 reps
- 80.0 kgs x 8 reps [Misload ffs]
- 80.0 kgs x 8 reps
- 82.5 kgs x 8 reps
- 82.5 kgs x 8 reps

Reply 5184

Motorbiker

FitNotes Workout - Saturday 29th October 2016

** Band Pull Apart **
- 10 reps
- 10 reps
- 10 reps

** Wide Grip Bench Press **
- 20.0 kgs x 10 reps
- 40.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 70.0 kgs x 8 reps [Wrist wraps]
- 87.5 kgs x 8 reps [PR]
- 87.5 kgs x 8 reps
- 87.5 kgs x 8 reps
- 87.5 kgs x 8 reps

** Long Pause Barbell Bench Press **
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps

** Hip Mobility **
- 02:00

** Tempo Squats **
- 20.0 kgs x 5 reps [Highbar, (310)]
- 40.0 kgs x 5 reps
- 60.0 kgs x 3 reps
- 80.0 kgs x 3 reps
- 100.0 kgs x 5 reps
- 100.0 kgs x 4 reps [Gave up tension on final rep]
- 100.0 kgs x 5 reps
- 100.0 kgs x 1 rep

** Cable Crossover **
- 15.0 kgs x 12 reps
- 20.0 kgs x 12 reps [PR]
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps

** Seated Leg Curl Machine **
- 43.1 kgs x 12 reps
- 45.3 kgs x 12 reps [PR]
- 45.3 kgs x 12 reps
- 45.3 kgs x 12 reps
- 45.3 kgs x 12 reps

Reply 5185

Angry cucumber

Hows training feeling atm?

Reply 5186

Motorbiker

Original post by Angry cucumber

Hows training feeling atm?

Meh, it's going alright. Everything is relatively light and getting a bit of volume in and hitting some weaknesses...

Posted from TSR Mobile

Reply 5187

Motorbiker

FitNotes Workout - Tuesday 1st November 2016

** Hip Mobility **
- 02:00

** Goblet Squats **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Touch And Go Deadlifts **
- 70.0 kgs x 5 reps [Doh, beltless]
- 110.0 kgs x 5 reps
- 130.0 kgs x 8 reps [PR] [Ironmind straps]
- 130.0 kgs x 8 reps
- 130.0 kgs x 8 reps
- 130.0 kgs x 8 reps
- 130.0 kgs x 8 reps

** Hook Grip Holds **
- 130.0 kgs x 1 rep [30 seconds hold]

** Close Grip Bench Press **
- 60.0 kgs x 8 reps
- 85.0 kgs x 8 reps
- 85.0 kgs x 8 reps
- 85.0 kgs x 8 reps
- 85.0 kgs x 8 reps
- 85.0 kgs x 8 reps

** Yates Row **
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps

** Back Extension **
- 45.0 kgs x 8 reps [PR]
- 45.0 kgs x 8 reps
- 45.0 kgs x 8 reps [Height set to 5 not 4 so I don't crush my nuts]
- 45.0 kgs x 8 reps

Reply 5188

Motorbiker

FitNotes Workout - Thursday 3rd November 2016

** Hip Mobility **
- 02:00

** Band Pull Apart **
- 10 reps
- 10 reps
- 10 reps

** Wide Grip Bench Press **
- 50.0 kgs x 8 reps
- 70.0 kgs x 8 reps
- 91.0 kgs x 8 reps [PR] [Wrist wraps]
- 91.0 kgs x 8 reps
- 91.0 kgs x 8 reps
- 91.0 kgs x 8 reps
- 91.0 kgs x 8 reps

** Long Pause Barbell Bench Press **
- 82.5 kgs x 5 reps
- 82.5 kgs x 5 reps
- 82.5 kgs x 5 reps [First pause a bit short]

** Tempo Squats **
- 60.0 kgs x 5 reps
- 80.0 kgs x 3 reps
- 105.0 kgs x 4 reps [PR]
- 105.0 kgs x 3 reps
- 105.0 kgs x 3 reps
- 105.0 kgs x 3 reps [Hard as ****. Supposed to be sets of 5.]

** Cable Crossover **
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps

** Seated Leg Curl Machine **
- 45.3 kgs x 12 reps
- 45.3 kgs x 12 reps
- 45.3 kgs x 12 reps
- 45.3 kgs x 12 reps
- 45.3 kgs x 12 reps

** Stretching **
- 05:00

Reply 5189

Motorbiker

FitNotes Workout - Saturday 5th November 2016

** Hip Mobility **
- 02:00

** Goblet Squats **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Barbell Squat **
- 20.0 kgs x 5 reps [Beltless, no sleeves]
- 60.0 kgs x 5 reps [Wrist wraps]
- 100.0 kgs x 5 reps
- 120.0 kgs x 5 reps
- 142.5 kgs x 6 reps
- 142.5 kgs x 6 reps
- 142.5 kgs x 6 reps
- 142.5 kgs x 6 reps

** Sumo Block Pull 10cm **
- 60.0 kgs x 1 rep
- 60.0 kgs x 1 rep
- 60.0 kgs x 1 rep
- 60.0 kgs x 8 reps [PR]
- 80.0 kgs x 5 reps [PR]
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps
- 100.0 kgs x 4 reps
- 120.0 kgs x 4 reps
- 135.0 kgs x 4 reps [PR] [Bleh]
- 135.0 kgs x 4 reps
- 135.0 kgs x 4 reps
- 135.0 kgs x 4 reps

** Overhead Press **
- 47.5 kgs x 8 reps
- 47.5 kgs x 8 reps
- 47.5 kgs x 8 reps
- 47.5 kgs x 8 reps

** Pull Up **
- 87.5 kgs x 5 reps
- 87.5 kgs x 5 reps
- 87.5 kgs x 5 reps

** Stretching **
- 05:00

Reply 5190

Motorbiker

FitNotes Workout - Wednesday 9th November 2016

** Hip Mobility **
- 02:00

** Goblet Squats **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Touch And Go Deadlifts **
- 70.0 kgs x 5 reps [Doh, beltless, no chalk]
- 110.0 kgs x 3 reps
- 135.0 kgs x 8 reps [PR] [Ironmind straps]
- 135.0 kgs x 8 reps
- 135.0 kgs x 8 reps
- 135.0 kgs x 8 reps
- 135.0 kgs x 8 reps

** Close Grip Bench Press **
- 40.0 kgs x 8 reps [No wrist wraps etc]
- 60.0 kgs x 8 reps
- 87.5 kgs x 8 reps
- 87.5 kgs x 8 reps
- 87.5 kgs x 8 reps
- 87.5 kgs x 8 reps
- 87.5 kgs x 8 reps

** Yates Row **
- 82.5 kgs x 8 reps
- 82.5 kgs x 8 reps
- 82.5 kgs x 8 reps

** Back Extension **
- 47.5 kgs x 8 reps [PR]
- 47.5 kgs x 8 reps
- 47.5 kgs x 8 reps
- 47.5 kgs x 8 reps

** Cable Curl **
- 10.0 kgs x 12 reps [PR]
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps

** Cable Overhead Triceps Extension **
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps

** Stretching **
- 05:00

Reply 5191

Motorbiker

FitNotes Workout - Saturday 12th November 2016

** Hip Mobility **
- 02:00

** Goblet Squats **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Barbell Squat **
- 20.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 120.0 kgs x 5 reps [Wrist wraps]
- 147.5 kgs x 6 reps
- 147.5 kgs x 6 reps
- 147.5 kgs x 6 reps
- 147.5 kgs x 6 reps
- 147.5 kgs x 6 reps

** Frog Stretch Time **
- 02:00

** Sumo Block Pull 10cm **
- 70.0 kgs x 5 reps [Doh, beltless]
- 110.0 kgs x 2 reps
- 130.0 kgs x 2 reps [Ironmind Straps]
- 140.0 kgs x 4 reps [PR]
- 140.0 kgs x 4 reps
- 140.0 kgs x 4 reps
- 140.0 kgs x 4 reps
- 140.0 kgs x 4 reps
- 140.0 kgs x 4 reps

** Overhead Press **
- 30.0 kgs x 5 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps

** Stretching **
- 05:00

Reply 5192

Implication

do you add those notes in square brackets in fitnotes or manually afterwards? If the former, how haha?

Posted from TSR Mobile

Reply 5193

Motorbiker

Original post by Implication

do you add those notes in square brackets in fitnotes or manually afterwards? If the former, how haha?

Posted from TSR Mobile

It's the former. They're just a note per set except PR which is automatic. The notes on each set can be added by the speech bubble thing on the left when viewing each set.

Then click on options after share and pick to show workout comments.

Reply 5194

Implication

Original post by Motorbiker

How do you set up automatic PR :redface:

Posted from TSR Mobile

Reply 5195

Angry cucumber

Pls provide step by step on how to do this, got no idea tbh

Posted from TSR Mobile

Reply 5196

Motorbiker

Original post by Implication

How do you set up automatic PR :redface:

Posted from TSR Mobile

Urm. Think mine does it automatically. I've never had to think of setting it up.

When you put in a new PR does yours tell you. Oh. Well done. 5 rep Max or whatever? Then there's a little trophy on the left when viewing the set.

Then under options after share there's a button that says highlight personal bests?

Reply 5197

Implication

Original post by Motorbiker

Got it! Under options when I press share :smile:

ty dude

Posted from TSR Mobile

Reply 5198

Motorbiker

FitNotes Workout - Tuesday 15th November 2016

** Hip Mobility **
- 02:00

** Goblet Squats **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Touch And Go Deadlifts **
- 70.0 kgs x 5 reps [Doh, beltless,]
- 110.0 kgs x 4 reps
- 140.0 kgs x 8 reps [PR] [Ironmind straps]
- 140.0 kgs x 8 reps
- 140.0 kgs x 8 reps
- 140.0 kgs x 8 reps
- 140.0 kgs x 8 reps

** Band Pull Apart **
- 10 reps [Purple band as black one has disappeared]
- 10 reps
- 10 reps

** Close Grip Bench Press **
- 60.0 kgs x 5 reps
- 90.0 kgs x 8 reps
- 90.0 kgs x 8 reps
- 90.0 kgs x 8 reps
- 90.0 kgs x 8 reps
- 90.0 kgs x 8 reps

** Yates Row **
- 85.0 kgs x 8 reps
- 85.0 kgs x 8 reps
- 85.0 kgs x 8 reps

** Back Extension **
- 50.0 kgs x 8 reps [PR]
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps

** Stretching **
- 05:00

Reply 5199

Motorbiker

FitNotes Workout - Friday 18th November 2016

** Overhead Press **
- 65.0 kgs x 1 rep [Stupid challenge with Matt. Best cold strict press in 2 attempts, I opened low. He then failed 75.]
- 75.0 kgs x 1 rep [I then smashed 75 easily so went for a cheeky pb.]
- 82.5 kgs x 1 rep [PR] [Grindy as hell]

** Wide Grip Bench Press **
- 20.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 80.0 kgs x 8 reps [Wrist wraps, heels coming a few mm off floor]
- 80.0 kgs x 4 reps
- 80.0 kgs x 2 reps
- 97.5 kgs x 8 reps [PR] [Heel came up on last 2]
- 97.5 kgs x 8 reps [Left heel came up on 7th]
- 97.5 kgs x 8 reps [Heels a few mm up every rep]
- 97.5 kgs x 8 reps [Feet much further forward]
- 97.5 kgs x 8 reps [Flick heel back when flat then setup in one movement]

** Long Pause Barbell Bench Press **
- 87.5 kgs x 4 reps
- 87.5 kgs x 4 reps
- 87.5 kgs x 4 reps
- 87.5 kgs x 4 reps [Had to go home.]