Lifting weights

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FitNotes Workout - Monday 23rd May 2016

** Flat Barbell Bench Press **
- 20.0 kgs x 8 reps
- 40.0 kgs x 6 reps
- 55.0 kgs x 2 reps
- 65.0 kgs x 3 reps failed 4th :frown:

- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 6 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps

** Incline Barbell Bench Press **
- 20.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

** Incline Dumbbell Bench Press **
- 12.0 kgs x 13 reps
- 12.0 kgs x 13 reps
- 12.0 kgs x 13 reps
- 12.0 kgs x 13 reps
- 12.0 kgs x 13 reps

** EZ-Bar Skullcrusher **
- 22.5 kgs x 13 reps
- 22.5 kgs x 13 reps
- 22.5 kgs x 9 reps
- 22.5 kgs x 9 reps
- 22.5 kgs x 8 reps
- 22.5 kgs x 8 reps
- 22.5 kgs x 8 reps

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

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

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

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

Reply 61

Implication

having such a struggle with my back and squats, think i might switch them out for fronties for a while. will have a play today and see

Reply 62

Implication

FitNotes Workout - Wednesday 25th May 2016

** Deadlift **
- 55.0 kgs x 8 reps
- 85.0 kgs x 6 reps
- 112.5 kgs x 8 reps
- 112.5 kgs x 8 reps

** Barbell Front Squat **
- 35.0 kgs x 3 reps
- 35.0 kgs x 5 reps
- 45.0 kgs x 3 reps
- 55.0 kgs x 5 reps
- 55.0 kgs x 5 reps
- 55.0 kgs x 5 reps

** Overhead Squat **
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps

** Klokov Press **
- 20.0 kgs x 14 reps
- 20.0 kgs x 14 reps
- 20.0 kgs x 14 reps
- 20.0 kgs x 14 reps
- 20.0 kgs x 14 reps

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

** Seated Dumbbell Press **
- 10.0 kgs x 14 reps
- 10.0 kgs x 14 reps
- 10.0 kgs x 14 reps
- 10.0 kgs x 14 reps
- 10.0 kgs x 14 reps

** Bent-knee L-sit **
- 00:12
- 00:12
- 00:11
- 00:12
- 00:13

FitNotes Workout - Friday 27th May 2016

** Pendlay Row **
- 35.0 kgs x 9 reps
- 45.0 kgs x 8 reps
- 45.0 kgs x 8 reps
- 45.0 kgs x 8 reps
- 45.0 kgs x 12 reps

** Lat Pulldown **
- 33.0 kgs x 10 reps
- 49.5 kgs x 9 reps
- 49.5 kgs x 9 reps
- 49.5 kgs x 9 reps
- 49.5 kgs x 9 reps

** Face Pull **
- 12.5 kgs x 14 reps
- 12.5 kgs x 14 reps
- 12.5 kgs x 14 reps
- 12.5 kgs x 14 reps
- 12.5 kgs x 14 reps

** Rope Curl **
- 10.0 kgs x 14 reps
- 10.0 kgs x 14 reps
- 10.0 kgs x 14 reps
- 10.0 kgs x 14 reps
- 10.0 kgs x 14 reps
- 10.0 kgs x 14 reps

** Barbell Curl **
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 10.0 kgs x 22 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 **
- 2.5 kgs x 12 reps
- 2.5 kgs x 12 reps
- 2.5 kgs x 12 reps

Reply 63

etata

Do you count macro's?

Reply 64

Implication

Original post by etata

Do you count macro's?

Sort of. I use an Excel spreadsheet to track my calories and protein intake, and since I usually eat the same things it isn't any more effort to ask it to calculate macros too. I don't normally pay much attention to the other figures though, aside from salt, fibre and fruit/veg intake (for health). So I could tell you the quantities of macros I've eaten for virtually any day this year, but I don't normally try to hit certain numbers.

Why d'you ask? I think opinions vary as to whether it's worth doing.

(edited 7 years ago)

Reply 65

Implication

Today's running: 4.16mi in 00.38.39
Avg pace: 09.16/mi

Revisiting some shorter distances and running them quicker

Reply 66

Implication

FitNotes Workout - Wednesday 1st June 2016

** Flat Barbell Bench Press **
- 20.0 kgs x 8 reps
- 35.0 kgs x 6 reps
- 47.5 kgs x 8 reps
- 47.5 kgs x 8 reps
- 47.5 kgs x 8 reps
- 47.5 kgs x 8 reps

** Incline Barbell Bench Press **
- 20.0 kgs x 10 reps
- 42.5 kgs x 8 reps
- 42.5 kgs x 8 reps
- 42.5 kgs x 8 reps
- 42.5 kgs x 8 reps

** Incline Dumbbell Bench Press **
- 12.0 kgs x 14 reps
- 12.0 kgs x 14 reps
- 12.0 kgs x 14 reps
- 12.0 kgs x 14 reps
- 12.0 kgs x 14 reps

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

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

** Lateral Dumbbell Raise **
- 2.5 kgs x 16 reps
- 2.5 kgs x 16 reps
- 2.5 kgs x 10 reps
- 2.5 kgs x 10 reps

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

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

Reply 67

Implication

disabled toilet selfie from 2 weeks ago, 70.3kg

all aboard the #nogaintrain

IMG_20160517_081305.jpg491.4KB

Reply 68

Implication

FitNotes Workout - Friday 3rd June 2016

** Deadlift **
- 60.0 kgs x 8 reps
- 90.0 kgs x 6 reps
- 115.0 kgs x 8 reps
- 115.0 kgs x 8 reps

** Power Clean **
- 30.0 kgs x 1 rep
- 40.0 kgs x 1 rep
- 40.0 kgs x 1 rep
- 50.0 kgs x 1 rep
- 57.5 kgs x 1 rep
- 57.5 kgs x 1 rep
- 57.5 kgs x 1 rep

** Barbell Front Squat **
- 30.0 kgs x 3 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 2 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

** Overhead Squat **
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps

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

** Hyperextension **
- 76.2 kgs x 14 reps
- 76.2 kgs x 14 reps
- 76.2 kgs x 14 reps
- 76.2 kgs x 14 reps
- 76.2 kgs x 14 reps

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

** Seated Dumbbell Press **
- 10.0 kgs x 15 reps
- 10.0 kgs x 15 reps
- 10.0 kgs x 15 reps
- 10.0 kgs x 12 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Bent-knee L-sit **
- 00:15
- 00:15
- 00:15
- 00:12
- 00:10

Reply 69

Implication

FitNotes Workout - Saturday 4th June 2016

** Pendlay Row **
- 30.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps

** Lat Pulldown **
- 33.0 kgs x 10 reps
- 49.5 kgs x 10 reps
- 49.5 kgs x 10 reps
- 49.5 kgs x 10 reps
- 49.5 kgs x 10 reps

** Face Pull **
- 12.5 kgs x 15 reps
- 12.5 kgs x 15 reps
- 12.5 kgs x 15 reps
- 12.5 kgs x 15 reps
- 12.5 kgs x 15 reps

** Rope Curl **
- 10.0 kgs x 15 reps
- 10.0 kgs x 15 reps
- 10.0 kgs x 15 reps
- 10.0 kgs x 15 reps
- 10.0 kgs x 15 reps

** Barbell Curl **
- 10.0 kgs x 15 reps
- 10.0 kgs x 15 reps
- 10.0 kgs x 15 reps
- 10.0 kgs x 15 reps
- 10.0 kgs x 20 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 **
- 2.5 kgs x 13 reps
- 2.5 kgs x 13 reps
- 2.5 kgs x 13 reps

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

Currently doing mon-wed-fri chest/tris, legs/shoulders then back/bis. Might switch to upper, legs/shoulders, upper for dat extra frequency on upper compounds. Who gaf about legs anyway rite?

Reply 70

Implication

FitNotes Workout - Monday 6th June 2016

** Flat Barbell Bench Press **
- 20.0 kgs x 10 reps
- 35.0 kgs x 8 reps
- 47.5 kgs x 9 reps
- 47.5 kgs x 9 reps
- 47.5 kgs x 9 reps
- 47.5 kgs x 7 reps
- 47.5 kgs x 6 reps

** Incline Barbell Bench Press **
- 20.0 kgs x 10 reps
- 42.5 kgs x 9 reps
- 42.5 kgs x 9 reps
- 42.5 kgs x 9 reps
- 42.5 kgs x 9 reps

** Incline Dumbbell Bench Press **
- 12.0 kgs x 15 reps
- 12.0 kgs x 15 reps
- 12.0 kgs x 15 reps
- 12.0 kgs x 15 reps
- 12.0 kgs x 15 reps

** EZ-Bar Skullcrusher **
- 20.0 kgs x 13 reps
- 20.0 kgs x 13 reps
- 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
- 17.5 kgs x 13 reps
- 17.5 kgs x 13 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 **
- 2.5 kgs x 14 reps
- 2.5 kgs x 14 reps
- 2.5 kgs x 14 reps

Reply 71

Implication

FitNotes Workout - Friday 10th June 2016

** Deadlift **
- 60.0 kgs x 8 reps
- 90.0 kgs x 6 reps
- 115.0 kgs x 9 reps
- 115.0 kgs x 9 reps

** Power Clean **
- 40.0 kgs x 1 rep
- 40.0 kgs x 1 rep
- 40.0 kgs x 1 rep
- 50.0 kgs x 1 rep
- 50.0 kgs x 1 rep
- 60.0 kgs x 1 rep
- 60.0 kgs x 1 rep
- 60.0 kgs x 1 rep
- 50.0 kgs x 1 rep

** Barbell Front Squat **
- 40.0 kgs x 3 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 3 reps
- 50.0 kgs x 1 rep
- 50.0 kgs x 2 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps

** Barbell Squat **
- 50.0 kgs x 3 reps

** Klokov Press **
- 22.5 kgs x 12 reps
- 22.5 kgs x 12 reps
- 22.5 kgs x 12 reps
- 22.5 kgs x 12 reps
- 22.5 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
- 2.5 kgs x 13 reps
- 2.5 kgs x 13 reps

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

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

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Reply 72

Implication

FitNotes Workout - Saturday 11th June 2016

** Pendlay Row **
- 30.0 kgs x 10 reps
- 40.0 kgs x 5 reps
- 47.5 kgs x 8 reps
- 47.5 kgs x 8 reps
- 47.5 kgs x 8 reps
- 47.5 kgs x 8 reps

** Lat Pulldown **
- 33.0 kgs x 10 reps
- 52.0 kgs x 8 reps
- 52.0 kgs x 8 reps
- 52.0 kgs x 8 reps
- 52.0 kgs x 8 reps

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

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

** Barbell Curl **
- 10.0 kgs x 17 reps
- 10.0 kgs x 17 reps
- 10.0 kgs x 17 reps
- 10.0 kgs x 17 reps
- 10.0 kgs x 17 reps

Having problems with a really tight upper back recently, wondering if it's too many rear raises etc

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Reply 73

Implication

FitNotes Workout - Monday 13th June 2016

** Flat Barbell Bench Press **
- 20.0 kgs x 10 reps
- 35.0 kgs x 8 reps
- 47.5 kgs x 9 reps
- 47.5 kgs x 9 reps
- 47.5 kgs x 9 reps
- 47.5 kgs x 9 reps

** Incline Barbell Bench Press **
- 20.0 kgs x 10 reps
- 32.5 kgs x 6 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 9 reps
- 42.5 kgs x 7 reps

** Incline Dumbbell Bench Press **
- 14.0 kgs x 12 reps
- 14.0 kgs x 12 reps
- 14.0 kgs x 12 reps
- 14.0 kgs x 12 reps
- 14.0 kgs x 12 reps

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

** Bent-knee L-sit **
- 00:10
- 00:10
- 00:10
- 00:06

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Reply 74

Implication

Got 80% in my degree... just.

Been packing/moving recently and so glad I lift lol. Not so much having to lift heavy things, but lots of boxes have been annoying shapes and I'm pretty sure I would've snapped my **** without valsalva manoeuvre + knowing to extend my lower back

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Reply 75

Angry cucumber

Das it brah. Plans now?

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Reply 76

Implication

Original post by Angry cucumber

Das it brah. Plans now?

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Got a job offer (can't say where online) but deferred to September 2017 because fianceé was doing a Master's but now isn't... so just finding something to keep me occupied and alive for a year! Have a flat sorted for Notts so :smile:

Do you still have a year left?

Reply 77

Angry cucumber

Original post by Implication

Do you still have a year left?

Yeah man. Got a year of fortnightly placements. Tfw next holiday is October :lol:

Whats your job in? Has the Beyonce got a job lined up?

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Reply 78

Implication

Original post by Angry cucumber

Yeah man. Got a year of fortnightly placements. Tfw next holiday is October :lol:

Sounds awful haha! Good luck :tongue:

Whats your job in? Has the Beyonce got a job lined up?

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Finance, data analysis etc. Standard maths graduate stuff :wink:

Yeah she's got a part-time job as a copywriter and is look at doing a distance-learning Master's from Edinburgh if we can afford it :smile:

Reply 79

Implication

In the 2 weeks since exams I have binged terribly on food and alcohol, looks like I've managed to keep the damage down to around 5lb so not a disaster... I just want my 2 pack back now ha. Anyway, back in the gym near parents' house. Think I need to invest in some straps for 32mm deadlifts.

FitNotes Workout - Sunday 19th June 2016

** Deficit Deadlift **
- 61.0 kgs x 8 reps
- 91.0 kgs x 4 reps
- 116.0 kgs x 10 reps
- 116.0 kgs x 10 reps

** Deficit Power Clean **
- 41.0 kgs x 1 rep
- 41.0 kgs x 1 rep
- 51.0 kgs x 1 rep
- 61.0 kgs x 1 rep
- 61.0 kgs x 1 rep
- 61.0 kgs x 1 rep

** Barbell Front Squat **
- 41.0 kgs x 3 reps
- 41.0 kgs x 3 reps
- 51.0 kgs x 2 reps
- 61.0 kgs x 5 reps
- 61.0 kgs x 5 reps
- 61.0 kgs x 5 reps

** Klokov Press **
- 21.0 kgs x 13 reps
- 21.0 kgs x 13 reps
- 21.0 kgs x 13 reps
- 21.0 kgs x 13 reps
- 21.0 kgs x 13 reps

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

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

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

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