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FitNotes Workout - Monday 4th April 2016

** Flat Barbell Bench Press **
- 22.5 kgs x 12 reps
- 42.5 kgs x 7 reps
- 42.5 kgs x 4 reps
- 57.5 kgs x 12 reps
- 57.5 kgs x 5 reps
- 57.5 kgs x 4 reps
- 57.5 kgs x 3 reps
- 57.5 kgs x 4 reps
- 57.5 kgs x 3 reps
- 57.5 kgs x 3 reps
- 57.5 kgs x 3 reps
- 57.5 kgs x 3 reps
Total = 57.5kgx40

** Incline Dumbbell Bench Press **
- 10.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps
Total = 16kgx48

** EZ-Bar Skullcrusher **
- 17.5 kgs x 15 reps
- 17.5 kgs x 15 reps
- 17.5 kgs x 15 reps

** V-Bar Push Down **
- 17.0 kgs x 13 reps
- 17.0 kgs x 13 reps
- 17.0 kgs x 11 reps

** Lateral Dumbbell Raise **
- 2.0 kgs x 15 reps
- 2.0 kgs x 15 reps
- 2.0 kgs x 15 reps

** Rear Delt Dumbbell Raise **
- 1.0 kgs x 15 reps
- 1.0 kgs x 15 reps
- 1.0 kgs x 15 reps

** L-sit with bum on ground **
- 00:30
- 00:30
- 00:30
(edited 8 years ago)
Running: 3.71mi in 37:29
Avg pace: 10:06/mi
FitNotes Workout - Wednesday 6th April 2016

** Deficit Deadlift **
- 53.0 kgs x 8 reps
- 83.0 kgs x 5 reps
- 113.0 kgs x 3 reps
- 128.0 kgs x 8 reps
- 103.0 kgs x 8 reps
Surprisingly tough, even grip strength for some reason. Not sure if the 2" deficit + oly shoes is making a big difference or if I've got weaker. Will see when I go back to normal deads at uni.

** Barbell Squat **
- 41.0 kgs x 5 reps
- 41.0 kgs x 5 reps
- 61.0 kgs x 3 reps
- 76.0 kgs x 5 reps
- 76.0 kgs x 5 reps
- 76.0 kgs x 5 reps
Total=76kgx15

** Seated Dumbbell Press **
- 10.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 7 reps
- 18.0 kgs x 6 reps
- 18.0 kgs x 5 reps
- 18.0 kgs x 5 reps
- 18.0 kgs x 5 reps
- 18.0 kgs x 4 reps
Total=18kgx42

** Lateral Dumbbell Raise **
- 2.5 kgs x 15 reps
- 2.5 kgs x 12 reps
- 2.5 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

** Klokov Press **
- 22.5 kgs x 14 reps
- 22.5 kgs x 13 reps
- 22.5 kgs x 13 reps

** Sit up (pike) **
- 74.2 kgs x 14 reps
- 74.2 kgs x 14 reps
- 74.2 kgs x 14 reps

Might switch Klokov and standard press around so I Klokov, then iso side and rear, then do standard press pre-fatigued
(edited 8 years ago)
Running: 4.26mi in 42:20
Avg pace: 09:55
FitNotes Workout - Friday 8th April 2016

** Lat Pulldown **
- 32.0 kgs x 12 reps
- 54.54 kgs x 10 reps
- 54.54 kgs x 8 reps
- 54.54 kgs x 7 reps
- 54.54 kgs x 6 reps
- 54.54 kgs x 6 reps
- 54.54 kgs x 5 reps

** Dumbbell Row **
- 18.0 kgs x 12 reps
- 18.0 kgs x 12 reps
- 18.0 kgs x 12 reps
- 18.0 kgs x 10 reps

** Face Pull **
- 14.7 kgs x 12 reps
- 14.7 kgs x 12 reps
- 14.7 kgs x 12 reps

** Rope Curl **
- 10.2 kgs x 12 reps
- 10.2 kgs x 12 reps
- 10.2 kgs x 12 reps

** Drag Curl **
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps

** Lateral Dumbbell Raise **
- 2.5 kgs x 13 reps
- 2.5 kgs x 13 reps
- 2.5 kgs x 13 reps

** Rear Delt Dumbbell Raise **
- 1.25 kgs x 13 reps
- 1.25 kgs x 13 reps
- 1.25 kgs x 13 reps

** L-sit with bum on ground **
- 00:35
- 00:35
- 00:35
FitNotes Workout - Sunday 10th April 2016

** Flat Barbell Bench Press **
- 22.5 kgs x 12 reps
- 42.5 kgs x 8 reps
- 52.5 kgs x 3 reps
- 60.0 kgs x 11 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 4 reps
- 60.0 kgs x 4 reps
- 60.0 kgs x 4 reps
- 60.0 kgs x 4 reps
- 60.0 kgs x 3 reps

** Incline Dumbbell Bench Press **
- 10.0 kgs x 10 reps
- 18.0 kgs x 12 reps
- 18.0 kgs x 9 reps
- 18.0 kgs x 7 reps
- 18.0 kgs x 6 reps
- 18.0 kgs x 6 reps

** EZ-Bar Skullcrusher **
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps

** Lateral Dumbbell Raise **
- 2.5 kgs x 14 reps
- 2.5 kgs x 14 reps
- 2.5 kgs x 14 reps

** Rear Delt Dumbbell Raise **
- 1.25 kgs x 14 reps
- 1.25 kgs x 14 reps
- 1.25 kgs x 14 reps

** V-Bar Push Down **
- 17.0 kgs x 12 reps
- 17.0 kgs x 12 reps
- 17.0 kgs x 12 reps



Today's running: 4.64mi in 47:19
Avg pace: 10:11/mi
Dat volume
Original post by Angry cucumber
Dat volume


40 reps brah

i look so sick doing triples @ 60kg lel
FitNotes Workout - Thursday 14th April 2016

** Deficit Deadlift **
- 61.0 kgs x 8 reps
- 101.0 kgs x 4 reps
- 128.5 kgs x 5 reps
- 128.5 kgs x 3 reps
- 98.5 kgs x 8 reps

** Barbell Squat **
- 42.5 kgs x 6 reps
- 62.5 kgs x 5 reps
- 77.5 kgs x 5 reps
- 77.5 kgs x 5 reps
- 77.5 kgs x 5 reps
Total=15 reps

** Klokov Press **
- 22.5 kgs x 15 reps
- 22.5 kgs x 15 reps
- 22.5 kgs x 15 reps

** Lateral Dumbbell Raise **
- 2.0 kgs x 14 reps
- 2.0 kgs x 14 reps
- 2.0 kgs x 14 reps

** Rear Delt Dumbbell Raise **
- 1.0 kgs x 14 reps
- 1.0 kgs x 14 reps
- 1.0 kgs x 14 reps

** Seated Dumbbell Press **
- 10.0 kgs x 15 reps
- 10.0 kgs x 15 reps
- 10.0 kgs x 15 reps

** Sit up (pike) **
- 74.2 kgs x 15 reps
- 74.2 kgs x 15 reps
- 74.2 kgs x 15 reps
FitNotes Workout - Sunday 17th April 2016

** Lat Pulldown (Chinup Grip) **
- 33.0 kgs x 10 reps
- 47.0 kgs x 8 reps
- 67.0 kgs x 12 reps
- 67.0 kgs x 10 reps
- 67.0 kgs x 8 reps
- 67.0 kgs x 6 reps
- 67.0 kgs x 6 reps

** Pendlay Row **
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps

** Face Pull **
- 13.75 kgs x 13 reps
- 13.75 kgs x 13 reps
- 13.75 kgs x 13 reps

** Rope Curl **
- 11.25 kgs x 12 reps
- 11.25 kgs x 12 reps
- 11.25 kgs x 18 reps

** Drag Curl **
- 10.0 kgs x 13 reps
- 10.0 kgs x 13 reps
- 10.0 kgs x 13 reps
FitNotes Workout - Tuesday 19th April 2016

** Flat Barbell Bench Press **
- 20.0 kgs x 12 reps
- 40.0 kgs x 8 reps
- 50.0 kgs x 3 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 4 reps
- 60.0 kgs x 4 reps
- 60.0 kgs x 4 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 2 reps
- 60.0 kgs x 2 reps
- 60.0 kgs x 2 reps
- 60.0 kgs x 2 reps
- 60.0 kgs x 2 reps
- 60.0 kgs x 1 rep
- 60.0 kgs x 1 rep
TOTAL=60kgx40

Disappointed at only 8 reps. First double was a failed triple and first single a failed double too

** Incline Barbell Bench Press **
- 20.0 kgs x 12 reps
- 40.0 kgs x 11 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 6 reps
- 40.0 kgs x 7 reps
- 40.0 kgs x 6 reps
- 40.0 kgs x 6 reps
TOTAL=40kgx44

** EZ-Bar Skullcrusher **
- 20.0 kgs x 13 reps
- 20.0 kgs x 13 reps
- 20.0 kgs x 13 reps

** V-Bar Push Down **
- 17.5 kgs x 13 reps
- 17.5 kgs x 13 reps
- 17.5 kgs x 13 reps

** Lateral Dumbbell Raise **
- 2.5 kgs x 15 reps
- 2.5 kgs x 15 reps
- 2.5 kgs x 15 reps

** Rear Delt Dumbbell Raise **
- 1.25 kgs x 15 reps
- 1.25 kgs x 15 reps
- 1.25 kgs x 15 reps

** L-sit with bum on ground **
- 00:40
- 00:40
- 00:40
Today's running: 5.55mi in 56:16
Avg pace: 10:08/mi

Should be hitting 10k soon :smile:
Original post by Implication
Today's running: 5.55mi in 56:16
Avg pace: 10:08/mi

Should be hitting 10k soon :smile:


Nice. Plan to compete?
(edited 8 years ago)
Original post by Kvothe the arcane
Nice. Plan to compete?


good question haha, i've never really considered it but maybe? i have no idea if i'm any good at all - this was like my fifth run of the year and i've never really stuck at it more than a handful of weeks! do you run?
FitNotes Workout - Friday 22nd April 2016

** Deadlift **
- 60.0 kgs x 10 reps
- 95.0 kgs x 5 reps
- 110.0 kgs x 5 reps
- 122.5 kgs x 10 reps rep record

** Barbell Squat **
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 80.0 kgs x 3 reps
TOTAL=80kgx13

** Klokov Press **
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps

** Lateral Dumbbell Raise **
- 2.0 kgs x 15 reps
- 2.0 kgs x 15 reps
- 2.0 kgs x 15 reps

** Rear Delt Dumbbell Raise **
- 1.0 kgs x 15 reps
- 1.0 kgs x 15 reps
- 1.0 kgs x 15 reps

** Seated Dumbbell Press **
- 12.0 kgs x 12 reps
- 12.0 kgs x 12 reps
- 12.0 kgs x 12 reps

** Sit up (pike) **
- 76.3 kgs x 12 reps
- 76.3 kgs x 12 reps
- 76.3 kgs x 12 reps


Running 531 for deads again. Gonna measure rep records against last programme rather than last time I ran 531 before my injury as I was a fair bit stronger then
(edited 7 years ago)
Original post by Implication
i want to get bigger and stronger and leaner

i had a blog before but it's full of **** so want to start clean

i did think i was 5'11" but turns out i am really only 177cm


Don't mix units ;-)
Original post by EdwardBarfield9
Don't mix units ;-)


imperial units are silly but everyone else uses them ;_;
FitNotes Workout - Monday 25th April 2016

** Lat Pulldown (Chinup Grip) **
- 26.0 kgs x 12 reps
- 47.0 kgs x 8 reps
- 69.5 kgs x 12 reps
- 69.5 kgs x 9 reps
- 69.5 kgs x 7 reps
- 69.5 kgs x 6 reps
- 69.5 kgs x 6 reps
TOTAL=69.5kgx40

** Pendlay Row **
- 37.5 kgs x 12 reps
- 37.5 kgs x 12 reps
- 37.5 kgs x 12 reps
- 37.5 kgs x 12 reps
TOTAL=37.5kgx48

** Face Pull **
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps

** Rope Curl **
- 10.0 kgs x 13 reps
- 10.0 kgs x 13 reps
- 10.0 kgs x 13 reps

** EZ-Bar Drag Curl **
- 12.5 kgs x 12 reps
- 12.5 kgs x 12 reps
- 12.5 kgs x 12 reps

** Lateral Dumbbell Raise **
- 3.0 kgs x 12 reps
- 3.0 kgs x 12 reps
- 3.0 kgs x 12 reps

** Rear Delt Dumbbell Raise **
- 2.0 kgs x 12 reps
- 2.0 kgs x 12 reps
- 2.0 kgs x 12 reps

** L-sit with bum on ground **
- 00:45
- 00:45
- 00:45
(edited 7 years ago)
Ive found that the best workout for me is lifting the TV remote off the side of the sofa, i gained 120 kgs in weight and im sure its all muscle. Trust me i know what im doing
FitNotes Workout - Wednesday 27th April 2016

** Flat Barbell Bench Press **
- 20.0 kgs x 12 reps
- 40.0 kgs x 8 reps
- 50.0 kgs x 3 reps
- 60.0 kgs x 9 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 4 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 2 reps
- 60.0 kgs x 2 reps
- 60.0 kgs x 2 reps
- 60.0 kgs x 2 reps
- 60.0 kgs x 2 reps
Total=60kgx41

Two failed triples in there

** Incline Barbell Bench Press **
- 20.0 kgs x 10 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 7 reps
- 40.0 kgs x 6 reps
- 40.0 kgs x 7 reps
Total=40kgx40

** EZ-Bar Skullcrusher **
- 20.0 kgs x 14 reps
- 20.0 kgs x 14 reps
- 20.0 kgs x 14 reps

** V-Bar Push Down **
- 17.5 kgs x 14 reps
- 17.5 kgs x 14 reps
- 17.5 kgs x 14 reps

** Lateral Dumbbell Raise **
- 3.0 kgs x 13 reps
- 3.0 kgs x 13 reps
- 3.0 kgs x 13 reps

** Rear Delt Dumbbell Raise **
- 2.0 kgs x 13 reps
- 2.0 kgs x 12 reps
- 2.0 kgs x 12 reps
- 2.0 kgs x 11 reps

** Sit up (pike) **
- 76.0 kgs x 13 reps
- 76.0 kgs x 13 reps
- 76.0 kgs x 13 reps

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