Motorbiker lifts weights.

Scroll to see replies

Be shredz at 80kg. Gives you room to move either way with whatever you decide.
How are you going to programme with a cut?

Reply 5341

Motorbiker

FitNotes Workout - Wednesday 19th April 2017
Body Weight: 83.9 kgs
Total Volume: 14,770 kgs

** Wide Grip Bench Press **
- 20.0 kgs x 10 reps [First time using new bench. Unbelted, self unrack]
- 40.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 60.0 kgs x 10 reps [PR]
- 80.0 kgs x 5 reps [Wrist wraps]
- 90.0 kgs x 5 reps
- 100.0 kgs x 4 reps
- 110.0 kgs x 1 rep [Felt heavy, self unrack not nice on new bench]
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 80.0 kgs x 4 reps
- 60.0 kgs x 8 reps [Cba today]

** 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 8 reps [Doh]
- 90.0 kgs x 8 reps
- 110.0 kgs x 8 reps [Mixed grip, switch grip after 4]
- 130.0 kgs x 8 reps
- 140.0 kgs x 8 reps [Ironmind straps belted]
- 140.0 kgs x 8 reps
- 140.0 kgs x 8 reps

** Cable Overhead Triceps Extension **
- 15.0 kgs x 15 reps [New machine...]
- 15.0 kgs x 15 reps
- 15.0 kgs x 15 reps
- 15.0 kgs x 15 reps
- 15.0 kgs x 15 reps

** Cable 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

** Stretching **
- 05:00

** Glute-Ham Raise **
- 85.0 kgs x 1 rep [PR] [Bodyweight ghrs]
- 85.0 kgs x 1 rep
- 85.0 kgs x 1 rep [Just messing about]

Reply 5342

Motorbiker

FitNotes Workout - Friday 21st April 2017
Body Weight: 83.9 kgs
Total Volume: 8,470 kgs

** 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 **
- 40.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 90.0 kgs x 10 reps [Spb : 4, 4,2]
- 110.0 kgs x 10 reps [Squats per breath 5,3, 1, 1]
- 110.0 kgs x 10 reps [Spb : 2,2,2,2,1,1 out of breath near end.]
- 110.0 kgs x 10 reps [Spb : 2,2,2,1,1,1,1]
- 110.0 kgs x 7 reps [Spb : 2,2,2,1, losing bar down back]
- 110.0 kgs x 8 reps [Spb : 2,2,2,2]
- 110.0 kgs x 7 reps [Spb : 2, 2, 2,1]
- 130.0 kgs x 1 rep [Beltless still.]
- 150.0 kgs x 1 rep [Belted]
- 170.0 kgs x 1 rep [Felt like going up to 85% after volume for fun.]

** Stretching **
- 05:00

Reply 5343

Motorbiker

FitNotes Workout - Saturday 22nd April 2017
Body Weight: 83.9 kgs
Total Volume: 9,047.5 kgs

** Overhead Press **
- 20.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 40.0 kgs x 6 reps
- 50.0 kgs x 4 reps
- 60.0 kgs x 2 reps
- 65.0 kgs x 1 rep
- 70.0 kgs x 1 rep
- 75.0 kgs x 0 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
- 40.0 kgs x 10 reps

** Goblet Squats **
- 10.0 kgs x 10 reps [In flats ftl]
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Frog Stretch Time **
- 00:30
- 00:30

** Sumo Block Pull 5cm **
- 70.0 kgs x 5 reps [Off the proper 2 inch blocks my gym has now]
- 90.0 kgs x 4 reps
- 90.0 kgs x 2 reps [Playing with back position]
- 110.0 kgs x 2 reps [Chalk]
- 130.0 kgs x 1 rep
- 130.0 kgs x 1 rep
- 150.0 kgs x 3 reps [Ironmind straps]
- 160.0 kgs x 3 reps [Belted]
- 165.0 kgs x 3 reps [Better, video'd, should snap knees earlier]
- 172.5 kgs x 3 reps [Video'd, alright]
- 180.0 kgs x 3 reps [PR] [Moving stance out an inch or two. Felt good. Video'd, bar moved to the right on drop of second. I should have reset but didn't]
- 150.0 kgs x 1 rep [Max width feet.]
- 150.0 kgs x 1 rep [Toes pointing out more, max width feet]
- 150.0 kgs x 2 reps
- 170.0 kgs x 1 rep [Video'd, max width]
- 190.0 kgs x 1 rep [Max width video'd]
- 190.0 kgs x 1 rep
- 110.0 kgs x 5 reps [PR] [Practising cues. Toes dig in to the floor and push out. Look up. Arch back hard, pull hard off floor. Lock knees]

** Stretching **
- 05:00

Reply 5344

Motorbiker

Lifted this morning and then did a bunch of gymnastics this afternoon for fun.

Cartwheels *50, handstands*lots, front rolls etc. A few of the front rolls were because I can't balance my handstands tbh...

My coach was a 9 yr old girl so nothing advanced. Was fun though. A video of one of my first cartwheel attempts in 20+ years is on my instagram.

Reply 5345

Motorbiker

Also, I have a fitbit now as part of my generally get healthier and fitter and less fat plans.

I'd people want to add me on Fitbit then let me know and I'll drop you a pm with my email address to add me.

Posted from TSR Mobile

Reply 5346

Implication

beautiful cartwheel my friend

Reply 5347

Motorbiker

Original post by Implication

beautiful cartwheel my friend

Lol, it was not great but I'll get there for fun.

Not bad considering its the first I've done in 20+ years...

Posted from TSR Mobile

Reply 5348

Implication

it was almost certainly better than what i can do hahah

Posted from TSR Mobile

Reply 5349

Motorbiker

FitNotes Workout - Tuesday 25th April 2017
Body Weight: 83.9 kgs
Total Volume: 8,410 kgs

** 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 **
- 40.0 kgs x 10 reps
- 70.0 kgs x 10 reps [Wrist wraps]
- 90.0 kgs x 10 reps [Spb : 5, 4, 1]
- 110.0 kgs x 10 reps [Spb :2,2,2,2,2]
- 110.0 kgs x 10 reps [Spb : 2,2,2,2,1,1]
- 110.0 kgs x 10 reps [Spb : 2,2,2,2,2]
- 110.0 kgs x 10 reps [Spb : 2,2,2,2,2]
- 110.0 kgs x 10 reps [Spb : 2,2,2,2,2, 9/10th reps super hard almost every set]
- 130.0 kgs x 1 rep [Still beltless]
- 150.0 kgs x 1 rep [Belted]
- 160.0 kgs x 1 rep [Unracking feels crap, squat feels easy]
- 170.0 kgs x 1 rep

** Stretching **
- 05:00

Reply 5350

Implication

Sorry what's spb? Measure of rest between reps in a set or smth?

Posted from TSR Mobile

Reply 5351

Motorbiker

Original post by Implication

Sorry what's spb? Measure of rest between reps in a set or smth?

Posted from TSR Mobile

Yea, I wrote squats per breath first few times last week then got lazy. It's a not for myself more than anything really. I found if I tried smashing out 4 reps. Breath, a big lot etc then I'd fatigue faster so I'm trying to record it to see if that's true.

Posted from TSR Mobile

Reply 5352

username549232

Original post by Motorbiker

This is definitely the case. I found that if I treat a set of 10 as 10x1 then it is much easier. Takes forever though

Reply 5353

Motorbiker

FitNotes Workout - Thursday 27th April 2017
Body Weight: 83.9 kgs
Total Volume: 14,355 kgs

** Wide Grip Bench Press **
- 20.0 kgs x 10 reps [New benches, fail rails set to 3 holes showing, unrack from pins in hole 4]
- 40.0 kgs x 10 reps [Wearing my small SBD tshirt as was running low on clean gym tops. Look :innocent:

ing jacked. It's ridiculous...]
- 50.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 80.0 kgs x 5 reps
- 90.0 kgs x 5 reps [Clipping rack on rerack . Dropped to pins through hole 3]
- 100.0 kgs x 4 reps
- 110.0 kgs x 1 rep
- 115.0 kgs x 1 rep
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 80.0 kgs x 6 reps
- 80.0 kgs x 6 reps
- 80.0 kgs x 4 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

** Touch And Go Deadlifts **
- 70.0 kgs x 8 reps
- 90.0 kgs x 8 reps
- 110.0 kgs x 8 reps [Mixed grip, switch after first 4]
- 130.0 kgs x 8 reps
- 140.0 kgs x 8 reps [Ironmind straps, belted]
- 140.0 kgs x 8 reps
- 140.0 kgs x 8 reps
- 140.0 kgs x 8 reps

Reply 5354

Motorbiker

FitNotes Workout - Saturday 29th April 2017
Body Weight: 83.9 kgs
Total Volume: 6,192.5 kgs

** Overhead Press **
- 20.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 40.0 kgs x 6 reps
- 50.0 kgs x 4 reps
- 60.0 kgs x 2 reps
- 65.0 kgs x 1 rep
- 70.0 kgs x 1 rep
- 72.5 kgs x 1 rep
- 40.0 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

** Goblet Squats **
- 10.0 kgs x 10 reps [In heels from press still. Easy]
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Frog Stretch Time **
- 00:30
- 00:30
- 00:30

** Sumo Block Pull 5cm **
- 70.0 kgs x 4 reps [Doh, beltless, all max width feet today]
- 110.0 kgs x 4 reps [Ironmind straps]
- 130.0 kgs x 3 reps
- 150.0 kgs x 3 reps [Belted]
- 170.0 kgs x 3 reps
- 185.0 kgs x 3 reps [PR] [Lost balance after second, had to regrip the bar. Video'd]

** Stretching **
- 05:00

Reply 5355

Motorbiker

FitNotes Workout - Tuesday 2nd May 2017
Body Weight: 84.4 kgs
Total Volume: 8,740 kgs

** 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 10 reps
- 40.0 kgs x 10 reps [Wrist wraps, no knee sleeves this week.]
- 70.0 kgs x 10 reps [Feeling bad today.]
- 90.0 kgs x 10 reps
- 112.5 kgs x 10 reps [Spb : 2,2,2,2,2]
- 112.5 kgs x 10 reps [Spb :2,2,2,2,1,1, feeling heavy today somehow. Very out of breath]
- 112.5 kgs x 10 reps [Spb : 2,2,2,2,2, dying]
- 112.5 kgs x 10 reps [Spb :2,2,2,2,1,1]
- 112.5 kgs x 10 reps
- 130.0 kgs x 1 rep [Feeling terrible]
- 150.0 kgs x 1 rep [Belted]
- 162.5 kgs x 1 rep
- 172.5 kgs x 1 rep [Right knee hurting again. Not enough couch stretch]

** Couch Stretch **
- 01:00
- 01:00

** Stretching **
- 05:00

Reply 5356

Motorbiker

FitNotes Workout - Thursday 4th May 2017
Body Weight: 84.4 kgs
Total Volume: 15,237.5 kgs

** Wide Grip Bench Press **
- 20.0 kgs x 10 reps [Fail rails 3 holes showing pin through 3 at unrack height]
- 40.0 kgs x 10 reps
- 50.0 kgs x 10 reps [Wrist wraps]
- 60.0 kgs x 10 reps
- 80.0 kgs x 5 reps
- 90.0 kgs x 5 reps
- 100.0 kgs x 4 reps
- 110.0 kgs x 1 rep
- 117.5 kgs x 1 rep [Heavy bench feeling very crap recently. Need a session with Matt around]
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 80.0 kgs x 4 reps [Just to be an increase in volume after hitting 5*8]

** 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 8 reps [Doh,]
- 90.0 kgs x 8 reps
- 110.0 kgs x 8 reps [Mixed grip, switch grip after 4]
- 130.0 kgs x 8 reps
- 140.0 kgs x 9 reps [Ironmind straps belted]
- 140.0 kgs x 9 reps
- 140.0 kgs x 9 reps
- 140.0 kgs x 9 reps

** Stretching **
- 05:00

Reply 5357

Jirga

How are you 5'8 and 84kg? What's your bf%?