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

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Reply 3960

FitNotes Workout - Sunday 14th April 2024

** Single Arm Pushdown **
- 70.0 kgs x 5 reps
- 80.0 kgs x 8 reps PB
- 80.0 kgs x 7 reps
- 60.0 kgs x 16 reps

** Seated Incline Dumbbell Curl **
- 30.0 kgs x 10 reps PB
- 30.0 kgs x 7 reps

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

** Skullcrusher **
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 13 reps PB

** Reverse Curl **
- 20.0 kgs x 3 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps PB

Reply 3961

FitNotes Workout - Tuesday 16th April 2024

** SSB Squat **
- 60.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 120.0 kgs x 3 reps
- 130.0 kgs x 1 rep
- 140.0 kgs x 5 reps
- 140.0 kgs x 5 reps
- 140.0 kgs x 5 reps
- 140.0 kgs x 5 reps
- 140.0 kgs x 5 reps volume PB
Rotating squats to ssb after a really good run of just high bar

** Lying Leg Curl Machine **
- 75.0 kgs x 10 reps
- 75.0 kgs x 10 reps

** Jefferson Curl **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

Reply 3962

FitNotes Workout - Monday 22nd April 2024

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

** Seated Cable Row **
- 70.0 kgs x 5 reps
- 100.0 kgs x 9 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps PB bit of body English towards the end

** Dumbbell Overhead Press **
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps

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

** Cable Crossover **
- 60.0 kgs x 10 reps
- 60.0 kgs x 9 reps
- 60.0 kgs x 8 reps PB

** Seated Incline Dumbbell Curl **
- 30.0 kgs x 8 reps
- 30.0 kgs x 7 reps

Reply 3963

FitNotes Workout - Tuesday 23rd April 2024

** Adjustable Horizontal Leg Press **
- 80.0 kgs x 10 reps
- 100.0 kgs x 4 reps
- 130.0 kgs x 2 reps
- 150.0 kgs x 1 rep
- 160.0 kgs x 10 reps
- 160.0 kgs x 10 reps
- 160.0 kgs x 10 reps PB
Just about a er1m PB on this machine, not done it in ages. It's weighted so heavily at the bottom, huge effort to just move it each rep

** SSB Good Morning **
- 60.0 kgs x 5 reps
- 100.0 kgs x 2 reps
- 120.0 kgs x 1 rep
- 125.0 kgs x 8 reps
- 125.0 kgs x 8 reps PB
Second set was trash tbh

** Walking Lunges **
- 40.0 kgs x 26 reps
- 40.0 kgs x 26 reps PB
I hate these soooo much

Reply 3964

FitNotes Workout - Saturday 27th April 2024

** Parallel Bar Triceps Dip **
- 8 reps
- 20.0 kgs x 7 reps
- 20.0 kgs x 7 reps
- 20.0 kgs x 7 reps PB

** Super High Row **
- 40.0 kgs x 3 reps
- 80.0 kgs x 3 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 10 reps volume PB

** Standing BTN **
- 20.0 kgs x 5 reps
- 60.0 kgs x 7 reps
- 60.0 kgs x 7 reps
- 60.0 kgs x 7 reps PB

** Reverse Peck Deck **
- 65.0 kgs x 5 reps
- 87.5 kgs x 12 reps PB
- 87.5 kgs x 11 reps
- 87.5 kgs x 11 reps PB

** Cable Crossover **
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps PB

Reply 3965

FitNotes Workout - Tuesday 7th May 2024

** Standing Calf Raise Machine **
- 80.0 kgs x 8 reps
- 150.0 kgs x 5 reps
- 190.0 kgs x 15 reps
- 190.0 kgs x 15 reps
- 190.0 kgs x 15 reps

** Single Arm Pushdown **
- 60.0 kgs x 17 reps PB
- 60.0 kgs x 15 reps
- 60.0 kgs x 10 reps PB

** Dumbbell Curl **
- 30.0 kgs x 15 reps
- 30.0 kgs x 11 reps
- 30.0 kgs x 9 reps volume PB

Gym rammed. Couldn't do anything else reasonably

Reply 3966

FitNotes Workout - Thursday 16th May 2024

** SSB Squat **
- 60.0 kgs x 5 reps
- 100.0 kgs x 3 reps
- 110.0 kgs x 1 rep
- 120.0 kgs x 1 rep
- 130.0 kgs x 10 reps PB
- 130.0 kgs x 10 reps
- 130.0 kgs x 10 reps PB

** Hamstring Curl Machine **
- 105.0 kgs x 13 reps PB
- 105.0 kgs x 9 reps PB

** Inclined Bench Press Machine **
- 80.0 kgs x 5 reps
- 100.0 kgs x 3 reps
- 120.0 kgs x 13 reps PB
- 120.0 kgs x 9 reps PB

** Seated Incline Dumbbell Curl **
- 25.0 kgs x 15 reps PB
- 25.0 kgs x 9 reps
- 25.0 kgs x 7 reps PB

Reply 3967

FitNotes Workout - Saturday 25th May 2024

** Close Grip Barbell Bench Press **
- 60.0 kgs x 5 reps
- 80.0 kgs x 3 reps
- 90.0 kgs x 1 rep
- 100.0 kgs x 9 reps
- 100.0 kgs x 9 reps
- 100.0 kgs x 5 reps

** Standing Multi Fight **
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps PB

** Rowing Machine Circular **
- 50.0 kgs x 5 reps
- 100.0 kgs x 1 rep
- 120.0 kgs x 11 reps
- 120.0 kgs x 11 reps
- 120.0 kgs x 10 reps PB

** Cable Crossover **
- 60.0 kgs x 12 reps
- 60.0 kgs x 12 reps PB
- 60.0 kgs x 10 reps

** Israetel Face Pull **
- 75.0 kgs x 13 reps PB
- 75.0 kgs x 12 reps
- 75.0 kgs x 12 reps PB

Reply 3968

FitNotes Workout - Tuesday 21st May 2024

** SSB 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 6 reps PB

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

** SSB Good Morning **
- 100.0 kgs x 3 reps
- 110.0 kgs x 3 reps
- 120.0 kgs x 1 rep
- 130.0 kgs x 5 reps
- 130.0 kgs x 5 reps PB

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

** Neck Extensions **
- 20.0 kgs x 7 reps

Reply 3969

Really strong squatting there.

Reply 3970

Original post
by Smack
Really strong squatting there.


Thanks dude

Reply 3971

FitNotes Workout - Sunday 26th May 2024

** SSB Squat **
- 60.0 kgs x 5 reps
- 80.0 kgs x 2 reps
- 100.0 kgs x 2 reps
- 120.0 kgs x 1 rep
- 130.0 kgs x 1 rep
- 135.0 kgs x 10 reps PB
- 135.0 kgs x 8 reps
Tweaked an erector on 8th rep, called it there. It's not that sore but I'm not getting injured for a rep PB. Lost thoracic tightness through lack of bracing. Silly

** Lying Leg Curl Machine **
- 75.0 kgs x 12 reps
- 75.0 kgs x 12 reps PB

Reply 3972

Still going eh. Strong lifts.

Reply 3973

FitNotes Workout - Tuesday 28th May 2024

** Tricep Cable Pulldown **
- 40.0 kgs x 10 reps
- 60.0 kgs x 11 reps PB
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps PB

** Hammer Preacher Curl **
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps PB

** SSB Squat **
- 60.0 kgs x 5 reps
- 100.0 kgs x 2 reps
- 120.0 kgs x 20 reps PB
Widowmakers suck. One or two high, so took 60 secs rest and then 5 sec pause

** Cable Overhead Triceps Extension **
- 50.0 kgs x 13 reps PB
- 50.0 kgs x 12 reps
- 50.0 kgs x 9 reps PB

** Seated Incline Dumbbell Curl **
- 30.0 kgs x 10 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 6 reps PB

Reply 3974

FitNotes Workout - Saturday 1st June 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
- 135.0 kgs x 10 reps
- 135.0 kgs x 10 reps
- 135.0 kgs x 11 reps PB

** Inclined Bench Press Machine **
- 120.0 kgs x 14 reps PB
- 120.0 kgs x 10 reps PB

** Deadlift **
- 60.0 kgs x 5 reps
- 100.0 kgs x 2 reps
- 130.0 kgs x 1 rep
- 160.0 kgs x 1 rep
- 130.0 kgs x 5 reps awful lmao

Reply 3975

FitNotes Workout - Wednesday 12th June 2024

** SSB Squat **
- 60.0 kgs x 5 reps
- 80.0 kgs x 2 reps
- 100.0 kgs x 2 reps
- 120.0 kgs x 1 rep
- 130.0 kgs x 1 rep
- 135.0 kgs x 10 reps
- 135.0 kgs x 10 reps
- 135.0 kgs x 10 reps PB

** Lying Leg Curl Machine **
- 75.0 kgs x 12 reps
- 75.0 kgs x 12 reps
- 75.0 kgs x 6 reps

** Leg Extension Machine **
- 87.5 kgs x 12 reps
- 87.5 kgs x 12 reps
- 87.5 kgs x 13 reps PB

** GHB Full ROM **
- 10 reps
- 10 reps

Reply 3976

Really strong SSB squats there!

Reply 3977

FitNotes Workout - Friday 14th June 2024

** Close Grip Barbell Bench Press **
- 20.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 80.0 kgs x 1 rep
- 90.0 kgs x 1 rep
- 100.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 100.0 kgs x 5 reps

** Super High Row **
- 80.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 110.0 kgs x 8 reps
- 110.0 kgs x 8 reps
- 110.0 kgs x 8 reps PB

** Reverse Peck Deck **
- 87.5 kgs x 12 reps
- 87.5 kgs x 10 reps

** Standing Multi Fight **
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 8 reps

** Dumbbell Curl **
- 25.0 kgs x 15 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 10 reps

Reply 3978

FitNotes Workout - Tuesday 18th June 2024

** Single Leg Calf Raise **
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 80.0 kgs x 10 reps PB

** Neck Extensions **
- 20.0 kgs x 9 reps
- 20.0 kgs x 8 reps
- 20.0 kgs x 9 reps PB

** Hammer Preacher Curl **
- 30.0 kgs x 8 reps PB
- 30.0 kgs x 8 reps
- 30.0 kgs x 7 reps

** Neck Flexion **
- 20.0 kgs x 8 reps
- 20.0 kgs x 6 reps
- 20.0 kgs x 7 reps PB

** Single Arm Pushdown **
- 70.0 kgs x 10 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps volume PB

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

** Skullcrusher **
- 30.0 kgs x 12 reps
- 30.0 kgs x 14 reps PB

Reply 3979

FitNotes Workout - Friday 21st June 2024

** Close Grip Barbell Bench Press **
- 60.0 kgs x 5 reps
- 80.0 kgs x 3 reps
- 100.0 kgs x 1 rep
- 110.0 kgs x 1 rep
- 120.0 kgs x 3 reps PB
- 125.0 kgs x 1 rep PB
- 130.0 kgs x 1 rep PB
- 135.0 kgs x 1 rep PB
5 second grind rep. 3 plates is so close

** Landmine Row **
- 15.0 kgs x 5 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps

** Standing BTN **
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps PB

** Wide Neutral Chin Up **
- 8 reps
- 8 reps

** GHB Full ROM **
- 10 reps
- 11 reps PB

** Seated Incline Dumbbell Curl **
- 30.0 kgs x 11 reps PB
- 30.0 kgs x 8 reps
- 30.0 kgs x 5 reps volume PB

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