Motorbiker lifts weights.
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Also, I'm not planning on loggia gain regularly tbh. If anyone is interested you can pm me for strava information. My lifting isn't that interesting.
Will probably compete in 2018 in Powerlifting at u74kg.
I did a 10k race in October, 53:58, was very happy with the time.
Next race is 10 mile race in February, aggressive goal of sub, 1:30:00.
Will probably compete in 2018 in Powerlifting at u74kg.
I did a 10k race in October, 53:58, was very happy with the time.
Next race is 10 mile race in February, aggressive goal of sub, 1:30:00.
Please continue to update every now and again.
I'm on the way down as well, 100.5 yesterday down from 109. I too plan to be running and powerlifting this year.
I'm on the way down as well, 100.5 yesterday down from 109. I too plan to be running and powerlifting this year.
Maybe getting lighter and starting doing cardio just what eventually happens to us all as we get older. Somehow I've ended up 67kg and keen to do more cycling 
But yeah, especially update if you're going to compete
But yeah, especially update if you're going to compete
Original post by Gone Revising II
Please continue to update every now and again.
I'm on the way down as well, 100.5 yesterday down from 109. I too plan to be running and powerlifting this year.
I'm on the way down as well, 100.5 yesterday down from 109. I too plan to be running and powerlifting this year.
Original post by BKS
Maybe getting lighter and starting doing cardio just what eventually happens to us all as we get older. Somehow I've ended up 67kg and keen to do more cycling
But yeah, especially update if you're going to compete
But yeah, especially update if you're going to compete
OK, I'll occasionally update.
Work Xmas party last night. Lots of drinking. Did a long run to and back from parkrun today. Was OK. 8 miles or so
FitNotes Workout - Sunday 17th December 2017
Body Weight: 76.5 kgs
Total Volume: 11,755 kgs
** Overhead Press **
- 20.0 kgs x 10 reps [00:47]
- 30.0 kgs x 10 reps [02%09]
- 40.0 kgs x 6 reps
- 50.0 kgs x 5 reps [06:43]
- 50.0 kgs x 5 reps [08:33]
- 50.0 kgs x 5 reps [11:22]
- 50.0 kgs x 5 reps [14:48]
- 50.0 kgs x 5 reps [18:34]
- 50.0 kgs x 5 reps [22:03]
- 50.0 kgs x 5 reps [24:39]
- 50.0 kgs x 5 reps [29:47]
- 50.0 kgs x 5 reps [33:30]
- 50.0 kgs x 5 reps [36:56]
** Hip Mobility **
- 02:00 [46%51, also changed shoes etc]
** Goblet Squats **
- 10.0 kgs x 10 reps [47:40]
- 10.0 kgs x 10 reps [48:55]
- 10.0 kgs x 10 reps [50:10]
** Touch And Go Deadlifts **
- 70.0 kgs x 5 reps [51:08]
- 90.0 kgs x 5 reps [53:41]
- 110.0 kgs x 2 reps [57:55, doh beltless still]
- 130.0 kgs x 1 rep [Hook grip]
- 150.0 kgs x 1 rep [Belted 1:03:40]
- 170.0 kgs x 1 rep [1:06:00 ish]
- 190.0 kgs x 1 rep [1:11:53, video'd, very slow off floor]
- 150.0 kgs x 5 reps [1:18:02]
- 150.0 kgs x 5 reps [1:21:49]
- 150.0 kgs x 5 reps [1:25:11]
- 150.0 kgs x 5 reps [1:29:40]
- 150.0 kgs x 7 reps [1:35:26]
** Cable Curl **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 14 reps
** Cable Overhead Triceps Extension **
- 25.0 kgs x 10 reps [Ss with curls and putting deadlift stuff away, 1:37:29]
- 25.0 kgs x 10 reps [1:39:10]
- 25.0 kgs x 10 reps [1:41:22]
- 25.0 kgs x 10 reps [1:43:58]
- 25.0 kgs x 17 reps [1:47:20]
** Stretching **
- 05:00
Video is on instagram if you're interested.
Body Weight: 76.5 kgs
Total Volume: 11,755 kgs
** Overhead Press **
- 20.0 kgs x 10 reps [00:47]
- 30.0 kgs x 10 reps [02%09]
- 40.0 kgs x 6 reps
- 50.0 kgs x 5 reps [06:43]
- 50.0 kgs x 5 reps [08:33]
- 50.0 kgs x 5 reps [11:22]
- 50.0 kgs x 5 reps [14:48]
- 50.0 kgs x 5 reps [18:34]
- 50.0 kgs x 5 reps [22:03]
- 50.0 kgs x 5 reps [24:39]
- 50.0 kgs x 5 reps [29:47]
- 50.0 kgs x 5 reps [33:30]
- 50.0 kgs x 5 reps [36:56]
** Hip Mobility **
- 02:00 [46%51, also changed shoes etc]
** Goblet Squats **
- 10.0 kgs x 10 reps [47:40]
- 10.0 kgs x 10 reps [48:55]
- 10.0 kgs x 10 reps [50:10]
** Touch And Go Deadlifts **
- 70.0 kgs x 5 reps [51:08]
- 90.0 kgs x 5 reps [53:41]
- 110.0 kgs x 2 reps [57:55, doh beltless still]
- 130.0 kgs x 1 rep [Hook grip]
- 150.0 kgs x 1 rep [Belted 1:03:40]
- 170.0 kgs x 1 rep [1:06:00 ish]
- 190.0 kgs x 1 rep [1:11:53, video'd, very slow off floor]
- 150.0 kgs x 5 reps [1:18:02]
- 150.0 kgs x 5 reps [1:21:49]
- 150.0 kgs x 5 reps [1:25:11]
- 150.0 kgs x 5 reps [1:29:40]
- 150.0 kgs x 7 reps [1:35:26]
** Cable Curl **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 14 reps
** Cable Overhead Triceps Extension **
- 25.0 kgs x 10 reps [Ss with curls and putting deadlift stuff away, 1:37:29]
- 25.0 kgs x 10 reps [1:39:10]
- 25.0 kgs x 10 reps [1:41:22]
- 25.0 kgs x 10 reps [1:43:58]
- 25.0 kgs x 17 reps [1:47:20]
** Stretching **
- 05:00
Video is on instagram if you're interested.
dead looked slow but still pretty smooth
you're very light now too!
you're very light now too!
FitNotes Workout - Tuesday 19th December 2017
Body Weight: 76.5 kgs
Total Volume: 8,620 kgs
** Hip Mobility **
- 02:00
** Goblet Squats **
- 10.0 kgs x 10 reps [Back not feeling great. Cba doing much today. Going to just work up to fairly easy 85/90% singles to see how they feel.]
- 10.0 kgs x 10 reps [00%55, timer after first set]
- 10.0 kgs x 10 reps [02:20]
** Barbell Squat **
- 20.0 kgs x 10 reps [03:57]
- 40.0 kgs x 10 reps [05:25]
- 60.0 kgs x 6 reps [Wrist wraps, 8:00 ish]
- 80.0 kgs x 6 reps [10:25]
- 100.0 kgs x 6 reps [Knee sleeves, 13:49]
- 120.0 kgs x 2 reps [16:33]
- 140.0 kgs x 1 rep [Belted, 19:41]
- 150.0 kgs x 1 rep [21:58, piss easy]
- 160.0 kgs x 1 rep [25:10, less easy, lost tightness a little at the bottom]
** Flat Barbell Bench Press **
- 20.0 kgs x 10 reps [33:10]
- 40.0 kgs x 8 reps [34:28]
- 50.0 kgs x 6 reps [36:24]
- 60.0 kgs x 5 reps [38:37]
- 70.0 kgs x 2 reps
- 80.0 kgs x 1 rep [42:10, Feeling nice and easy]
- 90.0 kgs x 1 rep [44:08]
- 100.0 kgs x 1 rep [47:47, easy enough, all self unrack]
** Cable Curl **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 13 reps
** Cable Overhead Triceps Extension **
- 25.0 kgs x 10 reps [51:37, ss with curls]
- 25.0 kgs x 10 reps [54:10]
- 25.0 kgs x 10 reps [56:10]
- 25.0 kgs x 10 reps [58:30]
- 25.0 kgs x 15 reps [1:02:20]
** Cable Face Pull **
- 25.0 kgs x 13 reps [1:03:37]
- 25.0 kgs x 13 reps [1:05:38]
- 25.0 kgs x 13 reps [1:06:51]
- 25.0 kgs x 13 reps [1:08:18]
- 25.0 kgs x 13 reps [1:09:46]
** Stretching **
- 05:00
Body Weight: 76.5 kgs
Total Volume: 8,620 kgs
** Hip Mobility **
- 02:00
** Goblet Squats **
- 10.0 kgs x 10 reps [Back not feeling great. Cba doing much today. Going to just work up to fairly easy 85/90% singles to see how they feel.]
- 10.0 kgs x 10 reps [00%55, timer after first set]
- 10.0 kgs x 10 reps [02:20]
** Barbell Squat **
- 20.0 kgs x 10 reps [03:57]
- 40.0 kgs x 10 reps [05:25]
- 60.0 kgs x 6 reps [Wrist wraps, 8:00 ish]
- 80.0 kgs x 6 reps [10:25]
- 100.0 kgs x 6 reps [Knee sleeves, 13:49]
- 120.0 kgs x 2 reps [16:33]
- 140.0 kgs x 1 rep [Belted, 19:41]
- 150.0 kgs x 1 rep [21:58, piss easy]
- 160.0 kgs x 1 rep [25:10, less easy, lost tightness a little at the bottom]
** Flat Barbell Bench Press **
- 20.0 kgs x 10 reps [33:10]
- 40.0 kgs x 8 reps [34:28]
- 50.0 kgs x 6 reps [36:24]
- 60.0 kgs x 5 reps [38:37]
- 70.0 kgs x 2 reps
- 80.0 kgs x 1 rep [42:10, Feeling nice and easy]
- 90.0 kgs x 1 rep [44:08]
- 100.0 kgs x 1 rep [47:47, easy enough, all self unrack]
** Cable Curl **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 13 reps
** Cable Overhead Triceps Extension **
- 25.0 kgs x 10 reps [51:37, ss with curls]
- 25.0 kgs x 10 reps [54:10]
- 25.0 kgs x 10 reps [56:10]
- 25.0 kgs x 10 reps [58:30]
- 25.0 kgs x 15 reps [1:02:20]
** Cable Face Pull **
- 25.0 kgs x 13 reps [1:03:37]
- 25.0 kgs x 13 reps [1:05:38]
- 25.0 kgs x 13 reps [1:06:51]
- 25.0 kgs x 13 reps [1:08:18]
- 25.0 kgs x 13 reps [1:09:46]
** Stretching **
- 05:00
Original post by Implication
dead looked slow but still pretty smooth
you're very light now too!
you're very light now too!
Thanks, aim is to lift twice a week and get my running volume up.
I've entered a 10mile race at the end of February that I want to do in sub 1:30 which means consistent 9 minute miles which is tough for me.
Did a Christmas parkrun this morning.
Did it in around 26 minutes. Was good fun.
Did it in around 26 minutes. Was good fun.
FitNotes Workout - Wednesday 27th December 2017
Body Weight: 78.3 kgs
Total Volume: 9,385 kgs
** Hip Mobility **
- 02:00
** Goblet Squats **
- 10.0 kgs x 10 reps [Timer started after this set]
- 10.0 kgs x 10 reps [00:55]
- 10.0 kgs x 10 reps [2:25]
** Barbell Squat **
- 20.0 kgs x 10 reps [03:40]
- 40.0 kgs x 10 reps
- 60.0 kgs x 6 reps [08:34, wrist wraps]
- 80.0 kgs x 6 reps [12:23]
- 100.0 kgs x 6 reps [15:46, knee sleeves]
- 120.0 kgs x 2 reps [19:54]
- 140.0 kgs x 1 rep [Belted, 26%20]
- 150.0 kgs x 1 rep [29:30, heavy unrack, easy squat]
- 160.0 kgs x 1 rep [33:59, heavy but form felt good]
- 165.0 kgs x 1 rep [38:12, knees moved slightly in.]
** Pausies **
- 140.0 kgs x 1 rep [Belted long pause, easy, 42:00 ish]
** Flat Barbell Bench Press **
- 20.0 kgs x 11 reps
- 40.0 kgs x 10 reps [48%00 ish]
- 50.0 kgs x 6 reps [49:30 ish]
- 60.0 kgs x 5 reps [51%30 ish]
- 70.0 kgs x 2 reps
- 80.0 kgs x 1 rep [54:30 ish]
- 90.0 kgs x 1 rep
- 100.0 kgs x 1 rep [Self unrack, 59:12, heavy]
** Long Pause Barbell Bench Press **
- 90.0 kgs x 1 rep [1%02:16, not bad, pause felt like forever]
- 90.0 kgs x 1 rep [1:04:06]
- 90.0 kgs x 1 rep [1:06:16]
** Cable Curl **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 15 reps
** Cable Overhead Triceps Extension **
- 25.0 kgs x 10 reps [1:07:39, ss with curls]
- 25.0 kgs x 10 reps [1:09:34]
- 25.0 kgs x 10 reps [1:11:20]
- 25.0 kgs x 10 reps [1:13:07]
- 25.0 kgs x 17 reps [1:15:45]
** Cable Face Pull **
- 25.0 kgs x 13 reps
- 25.0 kgs x 13 reps [1:18:06]
- 25.0 kgs x 13 reps [1%19:42]
- 25.0 kgs x 13 reps [1:21:36]
- 25.0 kgs x 13 reps [1:23:40]
** Stretching **
- 05:00
Body Weight: 78.3 kgs
Total Volume: 9,385 kgs
** Hip Mobility **
- 02:00
** Goblet Squats **
- 10.0 kgs x 10 reps [Timer started after this set]
- 10.0 kgs x 10 reps [00:55]
- 10.0 kgs x 10 reps [2:25]
** Barbell Squat **
- 20.0 kgs x 10 reps [03:40]
- 40.0 kgs x 10 reps
- 60.0 kgs x 6 reps [08:34, wrist wraps]
- 80.0 kgs x 6 reps [12:23]
- 100.0 kgs x 6 reps [15:46, knee sleeves]
- 120.0 kgs x 2 reps [19:54]
- 140.0 kgs x 1 rep [Belted, 26%20]
- 150.0 kgs x 1 rep [29:30, heavy unrack, easy squat]
- 160.0 kgs x 1 rep [33:59, heavy but form felt good]
- 165.0 kgs x 1 rep [38:12, knees moved slightly in.]
** Pausies **
- 140.0 kgs x 1 rep [Belted long pause, easy, 42:00 ish]
** Flat Barbell Bench Press **
- 20.0 kgs x 11 reps
- 40.0 kgs x 10 reps [48%00 ish]
- 50.0 kgs x 6 reps [49:30 ish]
- 60.0 kgs x 5 reps [51%30 ish]
- 70.0 kgs x 2 reps
- 80.0 kgs x 1 rep [54:30 ish]
- 90.0 kgs x 1 rep
- 100.0 kgs x 1 rep [Self unrack, 59:12, heavy]
** Long Pause Barbell Bench Press **
- 90.0 kgs x 1 rep [1%02:16, not bad, pause felt like forever]
- 90.0 kgs x 1 rep [1:04:06]
- 90.0 kgs x 1 rep [1:06:16]
** Cable Curl **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 15 reps
** Cable Overhead Triceps Extension **
- 25.0 kgs x 10 reps [1:07:39, ss with curls]
- 25.0 kgs x 10 reps [1:09:34]
- 25.0 kgs x 10 reps [1:11:20]
- 25.0 kgs x 10 reps [1:13:07]
- 25.0 kgs x 17 reps [1:15:45]
** Cable Face Pull **
- 25.0 kgs x 13 reps
- 25.0 kgs x 13 reps [1:18:06]
- 25.0 kgs x 13 reps [1%19:42]
- 25.0 kgs x 13 reps [1:21:36]
- 25.0 kgs x 13 reps [1:23:40]
** Stretching **
- 05:00
Visiting parents in France. Went for a run this morning.
Got third overall on a local strava segment.
Got third overall on a local strava segment.
Did double parkrun this morning.
What times you get today?
Original post by Angry cucumber
What times you get today?
Cruised around in 29:10 then 28:41. You have strava? All the details are there.
FitNotes Workout - Tuesday 2nd January 2018
Body Weight: 76.2 kgs
Total Volume: 12,532.5 kgs
** Overhead Press **
- 20.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 40.0 kgs x 6 reps [2:10]
- 50.0 kgs x 5 reps [3:37]
- 50.0 kgs x 5 reps [7:00 ish]
- 50.0 kgs x 5 reps [9:50]
- 50.0 kgs x 3 reps [11:35]
- 50.0 kgs x 3 reps [13:20]
- 50.0 kgs x 3 reps [15:07]
- 50.0 kgs x 3 reps [17:07]
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps [21:09]
- 50.0 kgs x 3 reps [23:08]
** Seated Dumbbell Press **
- 20.0 kgs x 5 reps [24:30, arms dead and weak]
- 17.5 kgs x 8 reps [26:19]
- 15.0 kgs x 8 reps [28:18]
- 15.0 kgs x 8 reps [30:04]
- 15.0 kgs x 8 reps [32:52]
** Hip Mobility **
- 02:00 [43:00 ish, time spent setting up bar and changing shoes and socks]
** Goblet Squats **
- 10.0 kgs x 10 reps [44:41]
- 10.0 kgs x 10 reps [45:37]
- 10.0 kgs x 10 reps [47:07]
** Touch And Go Deadlifts **
- 70.0 kgs x 5 reps
- 90.0 kgs x 5 reps
- 110.0 kgs x 2 reps [50:28, still beltless and doh]
- 130.0 kgs x 2 reps [53:00 ish, hook grip, reset grip between reps]
- 150.0 kgs x 1 rep [Belted]
- 170.0 kgs x 1 rep [59:00 ish, heavy, lots of running yesterday,]
- 150.0 kgs x 5 reps [1:03:19, Ironmind straps]
- 150.0 kgs x 5 reps [1:08:23]
- 150.0 kgs x 5 reps [1:12:15]
- 150.0 kgs x 5 reps [1:16:16]
- 150.0 kgs x 5 reps [1:21:13]
** Pull Up **
- 77.5 kgs x 5 reps [1:24:28, smooth bat on rack, 3 deadlift blocks to stop me having to jump to reach bar]
- 77.5 kgs x 5 reps [1:26:55]
- 77.5 kgs x 3 reps [1:29:38, heavy straight after deadlift]
- 77.5 kgs x 3 reps [1:31:59]
- 77.5 kgs x 3 reps [1:34:21]
** Cable Curl **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 11 reps [1:45:11]
** Cable Overhead Triceps Extension **
- 25.0 kgs x 10 reps [1:36:24, ss with curls]
- 25.0 kgs x 10 reps [1:38:04]
- 25.0 kgs x 10 reps [1:40:25]
- 25.0 kgs x 10 reps [1:43:17]
- 25.0 kgs x 10 reps [1%46:24]
** Stretching **
- 05:00
Body Weight: 76.2 kgs
Total Volume: 12,532.5 kgs
** Overhead Press **
- 20.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 40.0 kgs x 6 reps [2:10]
- 50.0 kgs x 5 reps [3:37]
- 50.0 kgs x 5 reps [7:00 ish]
- 50.0 kgs x 5 reps [9:50]
- 50.0 kgs x 3 reps [11:35]
- 50.0 kgs x 3 reps [13:20]
- 50.0 kgs x 3 reps [15:07]
- 50.0 kgs x 3 reps [17:07]
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps [21:09]
- 50.0 kgs x 3 reps [23:08]
** Seated Dumbbell Press **
- 20.0 kgs x 5 reps [24:30, arms dead and weak]
- 17.5 kgs x 8 reps [26:19]
- 15.0 kgs x 8 reps [28:18]
- 15.0 kgs x 8 reps [30:04]
- 15.0 kgs x 8 reps [32:52]
** Hip Mobility **
- 02:00 [43:00 ish, time spent setting up bar and changing shoes and socks]
** Goblet Squats **
- 10.0 kgs x 10 reps [44:41]
- 10.0 kgs x 10 reps [45:37]
- 10.0 kgs x 10 reps [47:07]
** Touch And Go Deadlifts **
- 70.0 kgs x 5 reps
- 90.0 kgs x 5 reps
- 110.0 kgs x 2 reps [50:28, still beltless and doh]
- 130.0 kgs x 2 reps [53:00 ish, hook grip, reset grip between reps]
- 150.0 kgs x 1 rep [Belted]
- 170.0 kgs x 1 rep [59:00 ish, heavy, lots of running yesterday,]
- 150.0 kgs x 5 reps [1:03:19, Ironmind straps]
- 150.0 kgs x 5 reps [1:08:23]
- 150.0 kgs x 5 reps [1:12:15]
- 150.0 kgs x 5 reps [1:16:16]
- 150.0 kgs x 5 reps [1:21:13]
** Pull Up **
- 77.5 kgs x 5 reps [1:24:28, smooth bat on rack, 3 deadlift blocks to stop me having to jump to reach bar]
- 77.5 kgs x 5 reps [1:26:55]
- 77.5 kgs x 3 reps [1:29:38, heavy straight after deadlift]
- 77.5 kgs x 3 reps [1:31:59]
- 77.5 kgs x 3 reps [1:34:21]
** Cable Curl **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 11 reps [1:45:11]
** Cable Overhead Triceps Extension **
- 25.0 kgs x 10 reps [1:36:24, ss with curls]
- 25.0 kgs x 10 reps [1:38:04]
- 25.0 kgs x 10 reps [1:40:25]
- 25.0 kgs x 10 reps [1:43:17]
- 25.0 kgs x 10 reps [1%46:24]
** Stretching **
- 05:00
FitNotes Workout - Sunday 7th January 2018
Body Weight: 76.5 kgs
Total Volume: 12,565 kgs
** Hip Mobility **
- 02:00
** Goblet Squats **
- 10.0 kgs x 10 reps [Timer started after this set]
- 10.0 kgs x 10 reps [00:55]
- 10.0 kgs x 10 reps [2%37]
** Barbell Squat **
- 20.0 kgs x 10 reps [3:35]
- 40.0 kgs x 10 reps
- 60.0 kgs x 6 reps [07:15]
- 80.0 kgs x 6 reps [Wrist wraps, 9:35, legs tired from 10 mile run yesterday]
- 100.0 kgs x 6 reps [Rehband knee sleeves, 13:00 ish]
- 120.0 kgs x 2 reps [15:16]
- 140.0 kgs x 1 rep [Belted, 18:43]
- 150.0 kgs x 1 rep [21:05, easy]
- 160.0 kgs x 1 rep [24:07, not too bad. form felt good]
- 140.0 kgs x 3 reps [27:04]
- 140.0 kgs x 3 reps [30:07]
- 140.0 kgs x 3 reps [34:41]
- 120.0 kgs x 5 reps [Beltless, 38:12, core tough]
** Pausies **
- 120.0 kgs x 3 reps [Beltless, one thousand two thousand up, 42:00 ish.]
- 120.0 kgs x 3 reps [46%40, knackered]
- 120.0 kgs x 3 reps [54:06, **** that]
** Flat Barbell Bench Press **
- 20.0 kgs x 10 reps [1:05:05]
- 40.0 kgs x 10 reps [1:06:30]
- 50.0 kgs x 6 reps [1:07:47]
- 60.0 kgs x 5 reps [1:10:09]
- 70.0 kgs x 2 reps [1:11:38]
- 80.0 kgs x 1 rep [1:13:21]
- 90.0 kgs x 1 rep [1:16:35]
- 100.0 kgs x 1 rep [1:19:07]
- 80.0 kgs x 5 reps
** Long Pause Barbell Bench Press **
- 80.0 kgs x 2 reps [1:26:00 ish]
- 85.0 kgs x 2 reps [1:28:57]
- 90.0 kgs x 2 reps [1:32:06]
** Cable Curl **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps [1:41:29]
** Cable Overhead Triceps Extension **
- 25.0 kgs x 10 reps [1:34:10]
- 25.0 kgs x 10 reps [1:35:54]
- 25.0 kgs x 10 reps [1:38:21]
- 25.0 kgs x 10 reps [1:40:22]
- 25.0 kgs x 18 reps [1:42:31]
** Cable Face Pull **
- 25.0 kgs x 13 reps [1:43:18]
- 25.0 kgs x 13 reps [1:44:50]
- 25.0 kgs x 13 reps [1:46:05]
- 25.0 kgs x 13 reps [1:47:29]
- 25.0 kgs x 13 reps [1:48:59]
** Stretching **
- 05:00
Body Weight: 76.5 kgs
Total Volume: 12,565 kgs
** Hip Mobility **
- 02:00
** Goblet Squats **
- 10.0 kgs x 10 reps [Timer started after this set]
- 10.0 kgs x 10 reps [00:55]
- 10.0 kgs x 10 reps [2%37]
** Barbell Squat **
- 20.0 kgs x 10 reps [3:35]
- 40.0 kgs x 10 reps
- 60.0 kgs x 6 reps [07:15]
- 80.0 kgs x 6 reps [Wrist wraps, 9:35, legs tired from 10 mile run yesterday]
- 100.0 kgs x 6 reps [Rehband knee sleeves, 13:00 ish]
- 120.0 kgs x 2 reps [15:16]
- 140.0 kgs x 1 rep [Belted, 18:43]
- 150.0 kgs x 1 rep [21:05, easy]
- 160.0 kgs x 1 rep [24:07, not too bad. form felt good]
- 140.0 kgs x 3 reps [27:04]
- 140.0 kgs x 3 reps [30:07]
- 140.0 kgs x 3 reps [34:41]
- 120.0 kgs x 5 reps [Beltless, 38:12, core tough]
** Pausies **
- 120.0 kgs x 3 reps [Beltless, one thousand two thousand up, 42:00 ish.]
- 120.0 kgs x 3 reps [46%40, knackered]
- 120.0 kgs x 3 reps [54:06, **** that]
** Flat Barbell Bench Press **
- 20.0 kgs x 10 reps [1:05:05]
- 40.0 kgs x 10 reps [1:06:30]
- 50.0 kgs x 6 reps [1:07:47]
- 60.0 kgs x 5 reps [1:10:09]
- 70.0 kgs x 2 reps [1:11:38]
- 80.0 kgs x 1 rep [1:13:21]
- 90.0 kgs x 1 rep [1:16:35]
- 100.0 kgs x 1 rep [1:19:07]
- 80.0 kgs x 5 reps
** Long Pause Barbell Bench Press **
- 80.0 kgs x 2 reps [1:26:00 ish]
- 85.0 kgs x 2 reps [1:28:57]
- 90.0 kgs x 2 reps [1:32:06]
** Cable Curl **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps [1:41:29]
** Cable Overhead Triceps Extension **
- 25.0 kgs x 10 reps [1:34:10]
- 25.0 kgs x 10 reps [1:35:54]
- 25.0 kgs x 10 reps [1:38:21]
- 25.0 kgs x 10 reps [1:40:22]
- 25.0 kgs x 18 reps [1:42:31]
** Cable Face Pull **
- 25.0 kgs x 13 reps [1:43:18]
- 25.0 kgs x 13 reps [1:44:50]
- 25.0 kgs x 13 reps [1:46:05]
- 25.0 kgs x 13 reps [1:47:29]
- 25.0 kgs x 13 reps [1:48:59]
** Stretching **
- 05:00
FitNotes Workout - Thursday 11th January 2018
Body Weight: 76.4 kgs
Total Volume: 12,850 kgs
** Overhead Press **
- 20.0 kgs x 10 reps
- 30.0 kgs x 10 reps [01:00 ish]
- 40.0 kgs x 6 reps [02%00 ish]
- 50.0 kgs x 5 reps [03:35]
- 50.0 kgs x 4 reps [06:00 ish]
- 50.0 kgs x 3 reps [08:22]
- 50.0 kgs x 3 reps [9:47]
- 50.0 kgs x 3 reps [11:15]
- 50.0 kgs x 3 reps [12:48]
- 50.0 kgs x 3 reps [14:15]
- 50.0 kgs x 3 reps [15:44]
- 50.0 kgs x 3 reps [17%40]
- 50.0 kgs x 3 reps [19:19]
- 50.0 kgs x 3 reps [20:48]
** Seated Dumbbell Press **
- 20.0 kgs x 6 reps [24:10]
- 17.5 kgs x 9 reps [26:26]
- 15.0 kgs x 9 reps [28:25]
- 15.0 kgs x 9 reps [30:35]
- 15.0 kgs x 9 reps [33:22]
** Hip Mobility **
- 02:00 [Changed shoes etc 41:00 ish]
** Goblet Squats **
- 10.0 kgs x 10 reps [41:42]
- 10.0 kgs x 10 reps [43:09]
- 10.0 kgs x 10 reps [44:51]
** Touch And Go Deadlifts **
- 70.0 kgs x 5 reps [46:00 ish, doh, beltless]
- 90.0 kgs x 5 reps [47:27]
- 110.0 kgs x 2 reps [49:24]
- 130.0 kgs x 2 reps [52:04, hook grip, reset grip between reps]
- 150.0 kgs x 1 rep [Belted]
- 172.5 kgs x 1 rep [58:30 ish]
- 152.5 kgs x 5 reps [Straps, 1:02:33]
- 152.5 kgs x 5 reps [1:06:22]
- 152.5 kgs x 5 reps [1:10:23]
- 152.5 kgs x 5 reps [1:14:52]
- 152.5 kgs x 5 reps [1:20:38]
** Pull Up **
- 77.5 kgs x 5 reps [1:25:45, had to put deadlift stuff away]
- 77.5 kgs x 5 reps [1:28:42]
- 77.5 kgs x 3 reps [1:30:58]
- 77.5 kgs x 3 reps [1:33:12]
- 77.5 kgs x 3 reps [1:36:00]
** Cable Curl **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 11 reps
** Cable Overhead Triceps Extension **
- 25.0 kgs x 10 reps [1:37:45]
- 25.0 kgs x 10 reps [1:39:59]
- 25.0 kgs x 10 reps [1:42:20]
- 25.0 kgs x 10 reps [1:45:02]
- 30.0 kgs x 14 reps [1:49:00 ish, went heavier, was OK, can use this weight next week]
** Stretching **
- 05:00
Extra text in square brackets is lost when copy and pasted into TSR app for some reason...
Body Weight: 76.4 kgs
Total Volume: 12,850 kgs
** Overhead Press **
- 20.0 kgs x 10 reps
- 30.0 kgs x 10 reps [01:00 ish]
- 40.0 kgs x 6 reps [02%00 ish]
- 50.0 kgs x 5 reps [03:35]
- 50.0 kgs x 4 reps [06:00 ish]
- 50.0 kgs x 3 reps [08:22]
- 50.0 kgs x 3 reps [9:47]
- 50.0 kgs x 3 reps [11:15]
- 50.0 kgs x 3 reps [12:48]
- 50.0 kgs x 3 reps [14:15]
- 50.0 kgs x 3 reps [15:44]
- 50.0 kgs x 3 reps [17%40]
- 50.0 kgs x 3 reps [19:19]
- 50.0 kgs x 3 reps [20:48]
** Seated Dumbbell Press **
- 20.0 kgs x 6 reps [24:10]
- 17.5 kgs x 9 reps [26:26]
- 15.0 kgs x 9 reps [28:25]
- 15.0 kgs x 9 reps [30:35]
- 15.0 kgs x 9 reps [33:22]
** Hip Mobility **
- 02:00 [Changed shoes etc 41:00 ish]
** Goblet Squats **
- 10.0 kgs x 10 reps [41:42]
- 10.0 kgs x 10 reps [43:09]
- 10.0 kgs x 10 reps [44:51]
** Touch And Go Deadlifts **
- 70.0 kgs x 5 reps [46:00 ish, doh, beltless]
- 90.0 kgs x 5 reps [47:27]
- 110.0 kgs x 2 reps [49:24]
- 130.0 kgs x 2 reps [52:04, hook grip, reset grip between reps]
- 150.0 kgs x 1 rep [Belted]
- 172.5 kgs x 1 rep [58:30 ish]
- 152.5 kgs x 5 reps [Straps, 1:02:33]
- 152.5 kgs x 5 reps [1:06:22]
- 152.5 kgs x 5 reps [1:10:23]
- 152.5 kgs x 5 reps [1:14:52]
- 152.5 kgs x 5 reps [1:20:38]
** Pull Up **
- 77.5 kgs x 5 reps [1:25:45, had to put deadlift stuff away]
- 77.5 kgs x 5 reps [1:28:42]
- 77.5 kgs x 3 reps [1:30:58]
- 77.5 kgs x 3 reps [1:33:12]
- 77.5 kgs x 3 reps [1:36:00]
** Cable Curl **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 11 reps
** Cable Overhead Triceps Extension **
- 25.0 kgs x 10 reps [1:37:45]
- 25.0 kgs x 10 reps [1:39:59]
- 25.0 kgs x 10 reps [1:42:20]
- 25.0 kgs x 10 reps [1:45:02]
- 30.0 kgs x 14 reps [1:49:00 ish, went heavier, was OK, can use this weight next week]
** Stretching **
- 05:00
Extra text in square brackets is lost when copy and pasted into TSR app for some reason...
FitNotes Workout - Monday 15th January 2018
Body Weight: 76.2 kgs
Total Volume: 12,770 kgs
** Hip Mobility **
- 02:00 [Did 10 mile run this morning, legs completely dead. Squats time!]
** 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 [03:35]
- 60.0 kgs x 6 reps [6:00 ish, wrist wraps on]
- 80.0 kgs x 6 reps [08:00 ish]
- 100.0 kgs x 6 reps [11:00 ish, rehband knee sleeves on.]
- 120.0 kgs x 2 reps [13:15]
- 140.0 kgs x 1 rep [16:00 belt on]
- 150.0 kgs x 1 rep [19:00 ish]
- 160.0 kgs x 1 rep [22:00 ish, heavy]
- 140.0 kgs x 3 reps [25:15, noticeably less out of breath between sets today compared to old fat Martin]
- 140.0 kgs x 3 reps [29:15]
- 140.0 kgs x 3 reps [33:00 ish]
- 120.0 kgs x 5 reps [Beltless, 36:40]
** Pausies **
- 120.0 kgs x 3 reps [41:04]
- 120.0 kgs x 3 reps [45:30, heavy]
- 120.0 kgs x 3 reps [49:30]
** Flat Barbell Bench Press **
- 20.0 kgs x 10 reps [57:00 ish]
- 40.0 kgs x 10 reps [58:15]
- 50.0 kgs x 6 reps [1:00:00 ish]
- 60.0 kgs x 5 reps [1:02:38]
- 70.0 kgs x 3 reps [1:04:15]
- 80.0 kgs x 2 reps [1:06:07]
- 90.0 kgs x 1 rep [1:07:30]
- 100.0 kgs x 1 rep [1:10:45, bit grindy]
- 80.0 kgs x 5 reps [1:13:38]
** Long Pause Barbell Bench Press **
- 80.0 kgs x 2 reps [1:17:05, felt good]
- 85.0 kgs x 2 reps [1:19:15]
- 92.5 kgs x 2 reps [1:24:30 ish]
** Cable Curl **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps [1:37:46]
** Cable Overhead Triceps Extension **
- 30.0 kgs x 10 reps [1:28:20]
- 30.0 kgs x 10 reps [1:30:00 ish]
- 30.0 kgs x 10 reps [1:32:35]
- 30.0 kgs x 10 reps [1:34:36]
- 30.0 kgs x 10 reps [1%38:54]
** Cable Face Pull **
- 25.0 kgs x 13 reps [1:40:20]
- 25.0 kgs x 13 reps [1:41:44]
- 25.0 kgs x 13 reps [1:43:26]
- 25.0 kgs x 13 reps [1%45:08]
- 25.0 kgs x 13 reps [1:47:00 ish]
** Stretching **
- 05:00
Today's session was after a 10.9 mile run this morning. Was dreading the squats but they were OK.
Body Weight: 76.2 kgs
Total Volume: 12,770 kgs
** Hip Mobility **
- 02:00 [Did 10 mile run this morning, legs completely dead. Squats time!]
** 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 [03:35]
- 60.0 kgs x 6 reps [6:00 ish, wrist wraps on]
- 80.0 kgs x 6 reps [08:00 ish]
- 100.0 kgs x 6 reps [11:00 ish, rehband knee sleeves on.]
- 120.0 kgs x 2 reps [13:15]
- 140.0 kgs x 1 rep [16:00 belt on]
- 150.0 kgs x 1 rep [19:00 ish]
- 160.0 kgs x 1 rep [22:00 ish, heavy]
- 140.0 kgs x 3 reps [25:15, noticeably less out of breath between sets today compared to old fat Martin]
- 140.0 kgs x 3 reps [29:15]
- 140.0 kgs x 3 reps [33:00 ish]
- 120.0 kgs x 5 reps [Beltless, 36:40]
** Pausies **
- 120.0 kgs x 3 reps [41:04]
- 120.0 kgs x 3 reps [45:30, heavy]
- 120.0 kgs x 3 reps [49:30]
** Flat Barbell Bench Press **
- 20.0 kgs x 10 reps [57:00 ish]
- 40.0 kgs x 10 reps [58:15]
- 50.0 kgs x 6 reps [1:00:00 ish]
- 60.0 kgs x 5 reps [1:02:38]
- 70.0 kgs x 3 reps [1:04:15]
- 80.0 kgs x 2 reps [1:06:07]
- 90.0 kgs x 1 rep [1:07:30]
- 100.0 kgs x 1 rep [1:10:45, bit grindy]
- 80.0 kgs x 5 reps [1:13:38]
** Long Pause Barbell Bench Press **
- 80.0 kgs x 2 reps [1:17:05, felt good]
- 85.0 kgs x 2 reps [1:19:15]
- 92.5 kgs x 2 reps [1:24:30 ish]
** Cable Curl **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps [1:37:46]
** Cable Overhead Triceps Extension **
- 30.0 kgs x 10 reps [1:28:20]
- 30.0 kgs x 10 reps [1:30:00 ish]
- 30.0 kgs x 10 reps [1:32:35]
- 30.0 kgs x 10 reps [1:34:36]
- 30.0 kgs x 10 reps [1%38:54]
** Cable Face Pull **
- 25.0 kgs x 13 reps [1:40:20]
- 25.0 kgs x 13 reps [1:41:44]
- 25.0 kgs x 13 reps [1:43:26]
- 25.0 kgs x 13 reps [1%45:08]
- 25.0 kgs x 13 reps [1:47:00 ish]
** Stretching **
- 05:00
Today's session was after a 10.9 mile run this morning. Was dreading the squats but they were OK.
Nailed a 5km pb on Saturday at parkrun. 24:15. Was very happy with it. Details on strava.
Getting steadily faster!
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