Spliced and diced - perhaps one day, a little shredded!

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OP

FitNotes Workout - Friday 16th February 2024

** Standing Calf Raise Machine **
- 120.0 kgs x 5 reps
- 160.0 kgs x 5 reps
- 200.0 kgs x 15 reps
- 200.0 kgs x 15 reps
- 200.0 kgs x 12 reps

** Rowing Machine Circular **
- 50.0 kgs x 5 reps
- 95.0 kgs x 3 reps
- 120.0 kgs x 8 reps
- 120.0 kgs x 8 reps
- 120.0 kgs x 9 reps PB

** Dumbbell Pullover **
- 20.0 kgs x 15 reps
- 20.0 kgs x 20 reps

** Seated Incline Dumbbell Curl **
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 6 reps

** Israetel Face Pull **
- 60.0 kgs x 18 reps
- 60.0 kgs x 14 reps
- 60.0 kgs x 12 reps

** Single Arm Cable Curl **
- 40.0 kgs x 10 reps
- 40.0 kgs x 7 reps

Original post by Angry cucumber

Ran this morning, could not be bothered with gym at all. YOLOd

FitNotes Workout - Thursday 15th February 2024

** High Bar Squat **
- 60.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 100.0 kgs x 3 reps
- 120.0 kgs x 1 rep
- 140.0 kgs x 1 rep
- 150.0 kgs x 1 rep
- 160.0 kgs x 1 rep
- 170.0 kgs x 1 rep PB hit the safety pin at the bottom. Terrifying, managed to steady myself in the hole and got out of it. 180 is there I think
- 150.0 kgs x 6 reps PB

** Deadlift **
- 100.0 kgs x 3 reps
- 130.0 kgs x 1 rep
- 160.0 kgs x 1 rep
- 180.0 kgs x 1 rep Lol no cba

Great squatting. Hitting the safeties can certainly be very disconcerting, but 150 x 6 is on track for 180.

OP

FitNotes Workout - Sunday 18th February 2024

** High Bar Squat **
- 60.0 kgs x 5 reps
- 80.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 120.0 kgs x 1 rep
- 130.0 kgs x 1 rep
- 140.0 kgs x 1 rep
- 145.0 kgs x 5 reps
- 145.0 kgs x 5 reps
- 145.0 kgs x 5 reps
- 145.0 kgs x 5 reps
- 145.0 kgs x 5 reps
Gym floor over this particular rack is broken. Threw me off a lot, not great because of this. Got it done

** SSB Good Morning **
- 100.0 kgs x 4 reps
- 105.0 kgs x 8 reps
- 105.0 kgs x 8 reps
These are coming back as I still can't RDL

** Leg Extension Machine **
- 87.5 kgs x 8 reps PB
- 87.5 kgs x 8 reps
- 87.5 kgs x 8 reps

** Hamstring Curl Machine **
- 105.0 kgs x 12 reps PB
- 105.0 kgs x 8 reps

** Side Plank **
- 00:45
- 00:45

OP

FitNotes Workout - Friday 23rd February 2024

** High Bar Squat **
- 70.0 kgs x 5 reps
- 90.0 kgs x 3 reps
- 100.0 kgs x 2 reps
- 110.0 kgs x 20 reps PB

** Standing BTN **
- 20.0 kgs x 5 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps PB

** Skullcrusher **
- 35.0 kgs x 7 reps
- 35.0 kgs x 7 reps

** Upright Row **
- 40.0 kgs x 8 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 8 reps

** Dumbbell Curl **
- 24.0 kgs x 8 reps
- 20.0 kgs x 7 reps

OP

Got married 10 days ago, then been ill. Tried to run this morning but couldn't breath still. So lifted short session instead

FitNotes Workout - Friday 8th March 2024

** High Bar Squat **
- 60.0 kgs x 5 reps
- 100.0 kgs x 3 reps
- 110.0 kgs x 1 rep
- 115.0 kgs x 16 reps PB
Not quite an e1rm PB though

** Incline Dumbbell Bench Press **
- 40.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 70.0 kgs x 3 reps
- 80.0 kgs x 2 reps
- 90.0 kgs x 7 reps

** Deficit Row **
- 60.0 kgs x 5 reps
- 90.0 kgs x 1 rep
- 95.0 kgs x 10 reps PB

** Swimmers **
- 8 reps
- 8 reps

Congrats on getting married bro!

And that's also some pretty decent squatting for coming back after illness - high reps are especially difficult if you're having trouble breathing.

OP

FitNotes Workout - Wednesday 13th March 2024

** Incline Dumbbell Bench Press **
- 50.0 kgs x 7 reps
- 60.0 kgs x 5 reps
- 70.0 kgs x 2 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 9 reps

** Rowing Machine Circular **
- 80.0 kgs x 3 reps
- 105.0 kgs x 15 reps PB
- 105.0 kgs x 12 reps
- 105.0 kgs x 10 reps

** Standing BTN **
- 20.0 kgs x 5 reps
- 50.0 kgs x 2 reps
- 55.0 kgs x 7 reps PB
- 55.0 kgs x 7 reps
- 55.0 kgs x 8 reps PB

** Dumbbell Pullover **
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps

OP

FitNotes Workout - Thursday 14th March 2024

** High Bar Squat **
- 60.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 120.0 kgs x 1 rep
- 130.0 kgs x 1 rep
- 140.0 kgs x 8 reps
- 140.0 kgs x 8 reps
- 140.0 kgs x 8 reps PB
That's strong I reckon

** SSB Good Morning **
- 100.0 kgs x 2 reps
- 110.0 kgs x 8 reps
- 110.0 kgs x 8 reps

** Leg Extension Machine **
- 87.5 kgs x 9 reps
- 87.5 kgs x 9 reps
- 87.5 kgs x 9 reps

** Side Plank **
- 01:00

** Lying Leg Raises **
- 12 reps
- 15 reps

Great squatting!

OP

FitNotes Workout - Tuesday 19th March 2024

** High Bar Squat **
- 60.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 120.0 kgs x 2 reps
- 140.0 kgs x 1 rep
- 150.0 kgs x 1 rep
- 160.0 kgs x 5 reps PB
Probably had more but deadlift bar is a horrific squatting bar. 0/10 thought I was going to die with the whip

** Incline Dumbbell Bench Press **
- 60.0 kgs x 5 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 7 reps

** Walking Lunges **
- 64.0 kgs x 18 reps
- 64.0 kgs x 18 reps PB

** Lying Leg Curl Machine **
- 75.0 kgs x 8 reps
- 75.0 kgs x 8 reps
- 75.0 kgs x 8 reps PB

** 21s **
- 30.0 kgs x 21 reps
- 30.0 kgs x 21 reps

** Seated Incline Dumbbell Curl **
- 15.0 kgs x 8 reps

OP

FitNotes Workout - Sunday 24th March 2024

** Parallel Bar Triceps Dip **
- 5 reps
- 15.0 kgs x 8 reps
- 15.0 kgs x 8 reps
- 15.0 kgs x 8 reps

** Rowing Machine Circular **
- 100.0 kgs x 3 reps
- 120.0 kgs x 10 reps PB
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps PB

** Pec Deck **
- 40.0 kgs x 5 reps
- 57.5 kgs x 12 reps
- 57.5 kgs x 12 reps
- 57.5 kgs x 12 reps

** Reverse Peck Deck **
- 80.0 kgs x 13 reps PB
- 80.0 kgs x 12 reps
- 80.0 kgs x 11 reps volume PB

** Dumbbell Pullover **
- 27.5 kgs x 12 reps
- 27.5 kgs x 10 reps
- 27.5 kgs x 12 reps

** Dumbbell Hammer Curl **
- 40.0 kgs x 12 reps PB
- 40.0 kgs x 8 reps
- 40.0 kgs x 6 reps

** Standing BTN **
- 20.0 kgs x 5 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 9 reps volume PB

OP

FitNotes Workout - Tuesday 26th March 2024

** High Bar Squat **
- 60.0 kgs x 5 reps
- 100.0 kgs x 3 reps
- 120.0 kgs x 1 rep
- 130.0 kgs x 1 rep
- 140.0 kgs x 1 rep
- 150.0 kgs x 5 reps
- 150.0 kgs x 5 reps
- 150.0 kgs x 5 reps
- 150.0 kgs x 5 reps
- 150.0 kgs x 5 reps
- 150.0 kgs x 5 reps

Yes that was 6x5. Grim

** SSB Good Morning **
- 100.0 kgs x 2 reps
- 120.0 kgs x 8 reps
- 120.0 kgs x 8 reps

** Lying Leg Raises **
- 16 reps
- 13 reps

Really strong squatting recently.

OP

FitNotes Workout - Friday 29th March 2024

** Incline Dumbbell Bench Press **
- 35.0 kgs x 5 reps
- 55.0 kgs x 5 reps
- 70.0 kgs x 3 reps
- 80.0 kgs x 11 reps a very cheap PB
- 80.0 kgs x 10 reps
- 80.0 kgs x 9 reps

** Seated Cable Row **
- 70.0 kgs x 5 reps
- 100.0 kgs x 8 reps another cheap PB
- 100.0 kgs x 8 reps
- 100.0 kgs x 7 reps

** Dumbbell Overhead Press **
- 55.0 kgs x 5 reps
- 60.0 kgs x 12 reps
- 60.0 kgs x 8 reps

** Israetel Face Pull **
- 65.0 kgs x 19 reps PB
- 65.0 kgs x 15 reps
- 65.0 kgs x 15 reps

** Single Leg Calf Raise **
- 72.0 kgs x 12 reps
- 72.0 kgs x 12 reps
- 72.0 kgs x 12 reps PB

OP

FitNotes Workout - Wednesday 27th March 2024

** Single Arm Pushdown **
- 50.0 kgs x 5 reps
- 70.0 kgs x 10 reps PB
- 70.0 kgs x 10 reps
- 70.0 kgs x 9 reps

** Dumbbell Preacher Curl **
- 20.0 kgs x 3 reps
- 30.0 kgs x 8 reps PB
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps PB

** Neck Extensions **
- 20.0 kgs x 8 reps PB
- 20.0 kgs x 8 reps
- 20.0 kgs x 6 reps

** Neck Flexion **
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps PB

** Cable Overhead Triceps Extension **
- 50.0 kgs x 12 reps PB
- 50.0 kgs x 9 reps
- 50.0 kgs x 9 reps

** Seated Incline Dumbbell Curl **
- 30.0 kgs x 9 reps PB
- 30.0 kgs x 6 reps

OP

FitNotes Workout - Thursday 4th April 2024

** High Bar Squat **
- 60.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 90.0 kgs x 2 reps
- 100.0 kgs x 2 reps
- 110.0 kgs x 1 rep
- 120.0 kgs x 16 reps PB er1m also highest ever.

** Leg Extension Machine **
- 87.5 kgs x 10 reps PB
- 87.5 kgs x 10 reps
- 87.5 kgs x 9 reps

** Lying Leg Curl Machine **
- 75.0 kgs x 9 reps PB
- 75.0 kgs x 9 reps
- 75.0 kgs x 8 reps

** Dumbbell Pullover **
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps

** Dumbbell Preacher Curl **
- 30.0 kgs x 9 reps PB
- 30.0 kgs x 9 reps
- 30.0 kgs x 8 reps

Maybe legs every 9 days is the secret to success?

OP

FitNotes Workout - Sunday 7th April 2024

** High Bar Squat **
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 100.0 kgs x 3 reps
- 120.0 kgs x 2 reps
- 130.0 kgs x 1 rep
- 140.0 kgs x 1 rep
- 145.0 kgs x 8 reps PB
- 145.0 kgs x 8 reps
- 145.0 kgs x 8 reps PB
Last rep a bit questionable
Probably the hardest set of my life

** Incline Dumbbell Bench Press **
- 70.0 kgs x 3 reps
- 80.0 kgs x 1 rep
- 90.0 kgs x 7 reps
- 90.0 kgs x 7 reps PB
- 90.0 kgs x 5 reps

Dead. Home

OP

FitNotes Workout - Monday 8th April 2024

** Standing Calf Raise Machine **
- 80.0 kgs x 5 reps
- 160.0 kgs x 8 reps
- 200.0 kgs x 12 reps
- 200.0 kgs x 12 reps
- 200.0 kgs x 12 reps

** Standing BTN **
- 20.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 6 reps PB

** Neutral Chin Up **
- 5 reps
- 5 reps

** Israetel Face Pull **
- 70.0 kgs x 15 reps PB
- 70.0 kgs x 12 reps
- 70.0 kgs x 8 reps

** Tricep Cable Pulldown **
- 60.0 kgs x 10 reps PB
- 60.0 kgs x 7 reps

** Skullcrusher **
- 30.0 kgs x 10 reps
- 30.0 kgs x 8 reps

** Dumbbell Hammer Curl **
- 40.0 kgs x 10 reps
- 40.0 kgs x 9 reps
- 40.0 kgs x 7 reps

OP

FitNotes Workout - Friday 12th April 2024

** High Bar Squat **
- 60.0 kgs x 8 reps
- 100.0 kgs x 3 reps
- 110.0 kgs x 2 reps
- 120.0 kgs x 1 rep
- 130.0 kgs x 1 rep
- 140.0 kgs x 1 rep
- 150.0 kgs x 1 rep
- 160.0 kgs x 1 rep
- 170.0 kgs x 1 rep
- 180.0 kgs x 0 reps went too deep and got stuck at the sticking point
- 100.0 kgs x 10 reps

** Leg Extension Machine **
- 87.5 kgs x 10 reps
- 87.5 kgs x 10 reps
- 87.5 kgs x 12 reps PB

** Reverse Hypertension **
- 40.0 kgs x 10 reps
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps

OP

FitNotes Workout - Saturday 13th April 2024

** Parallel Bar Triceps Dip **
- 5 reps
- 20.0 kgs x 7 reps
- 20.0 kgs x 7 reps
- 20.0 kgs x 6 reps

** Rowing Machine Circular **
- 90.0 kgs x 3 reps
- 120.0 kgs x 11 reps
- 120.0 kgs x 11 reps
- 120.0 kgs x 9 reps volume PB

** Standing BTN **
- 20.0 kgs x 5 reps
- 60.0 kgs x 6 reps
- 60.0 kgs x 6 reps
- 60.0 kgs x 6 reps PB

** Lat Prayer **
- 30.0 kgs x 5 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps

** Cable Crossover **
- 50.0 kgs x 12 reps
- 50.0 kgs x 13 reps PB
- 50.0 kgs x 12 reps

** Upright Row **
- 35.0 kgs x 13 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps volume PB

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