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

Welcome to my blog :biggrin:

:biggrin:

This is quite possible the most convoluted blog on TSR. It started off nearly a year ago with me being a gym bro, doing one body part a day and making precisely nought progress. This changed in the spring with me deciding to run a marathon with two flatmates. So I spent the spring and summer running and running some more! When it came to the marathon in September, heat and drinking Lucosade sport almost killed me; but I got there, with an awesome sprint finish. Time was 3 hours 59mins 30 seconds. I planned to run it in under 4 hours so I got there just :biggrin:

:biggrin:

I might have been able to run it faster if it was cooler and I just drank water and ate jelly babies like I did in training :tongue:

:tongue:

Anyway, returned to lifting and some cycling after a few days of not being able to walk. Was a bit of a gym bro again, not much in the way of routine. Realising that I was wasting my time, I'm now doing a bastardised SS, with pullups/chins and Tbars/pendlay/cable rows/ inverted rows instead of power cleans. I progressed was going well, however a prior back injury flared badly which led to me stopping squatting and deadlifting

I then tore my meniscus and I had surgery for that 8 months later, which meant lower body work. I stopped lifting for a while as an attempt to heal it. I also started swimming.

My knee still isn't sorted but I'm back in the gym having had another 2 months off training post knee operation. Hopefully 2015 will be the year I can train properly!

Any questions, feel free to quote or PM

Never forget - "Push yourself, push yourself until you can think there is no more you can do, then take another step and another. One foot infront of the other; there is always more in your tank, you just have to believe.
Reach your potential - you can conquer any challenge, great or small. You know it. I know it. Now do it."

AC

Current PBs as of 05/3/14

Squat 1rm 125kg
3 x 3 120kg

Deadlift 155kg 1 x 5

Pause Bench 107.5kg

Pendlay rows 87.5kg x 3

Lifting bro style from first session

Spoiler

(edited 10 years ago)

Scroll to see replies

Reply 3980

OP

20

FitNotes Workout - Monday 24th June 2024

** High Bar Squat **
- 60.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 100.0 kgs x 2 reps
- 110.0 kgs x 1 rep
- 115.0 kgs x 20 reps PB

** Lying Leg Curl Machine **
- 75.0 kgs x 10 reps
- 75.0 kgs x 10 reps
- 75.0 kgs x 12 reps PB

** Walking Lunges **
- 45.0 kgs x 20 reps
- 45.0 kgs x 20 reps PB

** Paloff Press **
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps

** Zercher Squat **
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps

Reply 3981

OP

20

FitNotes Workout - Thursday 27th June 2024

** SSB Squat **
- 60.0 kgs x 5 reps
- 80.0 kgs x 3 reps
- 100.0 kgs x 1 rep
- 120.0 kgs x 2 reps
- 130.0 kgs x 1 rep
- 140.0 kgs x 7 reps
- 140.0 kgs x 7 reps
- 140.0 kgs x 8 reps PB

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

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

** Romanian Deadlift **
- 60.0 kgs x 5 reps
- 100.0 kgs x 3 reps
- 120.0 kgs x 1 rep
- 140.0 kgs x 8 reps
- 140.0 kgs x 10 reps

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

** Jefferson Curl **
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps

** Roman Chair Side Bend **
- 12.5 kgs x 8 reps
- 12.5 kgs x 8 reps

** Dumbbell Hammer Curl **
- 40.0 kgs x 11 reps
- 40.0 kgs x 9 reps
- 40.0 kgs x 8 reps

Reply 3982

OP

20

FitNotes Workout - Tuesday 2nd July 2024

** High Bar Squat **
- 60.0 kgs x 5 reps
- 80.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 110.0 kgs x 1 rep
- 120.0 kgs x 20 reps PB Other than my heart wanting to explode. Actually ok

** Romanian Deadlift **
- 60.0 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 8 reps
- 150.0 kgs x 2 reps strap came off
- 150.0 kgs x 8 reps

** GHB Full ROM **
- 12 reps
- 12 reps

** Israetel Face Pull **
- 80.0 kgs x 9 reps PB
- 80.0 kgs x 9 reps
- 80.0 kgs x 8 reps

Reply 3983

OP

20

FitNotes Workout - Monday 8th July 2024

** Skullcrusher **
- 20.0 kgs x 5 reps
- 30.0 kgs x 3 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Dumbbell Preacher Curl **
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps PB

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

** Tib Bar **
- 10.0 kgs x 20 reps
- 10.0 kgs x 14 reps
- 10.0 kgs x 15 reps PB

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

** Cable Overhead Triceps Extension **
- 50.0 kgs x 15 reps PB
- 50.0 kgs x 13 reps
- 50.0 kgs x 10 reps PB

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

** Seated Incline Dumbbell Curl **
- 30.0 kgs x 12 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 6 reps PB

Reply 3984

username5521112

20

Just wow!!

Reply 3985

OP

20

Original post

by Noble.x

Just wow!!

Hi

Reply 3986

OP

20

FitNotes Workout - Friday 12th July 2024

** Incline Dumbbell Bench Press **
- 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 8 reps PB
- 90.0 kgs x 7 reps
- 90.0 kgs x 6 reps equal rep PB. Bit frustrating

** Standing BTN **
- 50.0 kgs x 7 reps died
- 50.0 kgs x 11 reps PB

** Single Arm Pushdown **
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 6 reps

** Cable Crossover **
- 60.0 kgs x 12 reps
- 60.0 kgs x 9 reps
- 60.0 kgs x 9 reps

** Upright Row **
- 40.0 kgs x 10 reps
- 40.0 kgs x 9 reps
- 40.0 kgs x 7 reps

Just tired and CBA. Short push session

Reply 3987

OP

20

FitNotes Workout - Saturday 13th July 2024

** SSB Squat **
- 60.0 kgs x 10 reps
- 80.0 kgs x 3 reps
- 100.0 kgs x 2 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 9 reps PB

** Romanian Deadlift **
- 100.0 kgs x 2 reps
- 120.0 kgs x 1 rep

** Neutral Chin Up **
- 10 reps
- 10 reps
- 10 reps

** Lat Prayer **
- 65.0 kgs x 8 reps
- 65.0 kgs x 8 reps
- 65.0 kgs x 8 reps PB

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

Reply 3988

username5521112

20

Original post

by Angry cucumber

Hi

Hi
You’re honestly unreal!! Keep it up

Reply 3989

OP

20

FitNotes Workout - Sunday 14th July 2024

** Romanian Deadlift **
- 60.0 kgs x 5 reps
- 100.0 kgs x 2 reps
- 120.0 kgs x 2 reps
- 140.0 kgs x 1 rep
- 150.0 kgs x 10 reps
- 150.0 kgs x 10 reps

** Walking Lunges **
- 45.0 kgs x 22 reps
- 45.0 kgs x 22 reps PB

** Zercher Squat **
- 80.0 kgs x 2 reps
- 90.0 kgs x 5 reps
- 90.0 kgs x 5 reps
- 90.0 kgs x 5 reps

Reply 3990

OP

20

FitNotes Workout - Tuesday 16th July 2024

** Close Grip Barbell Bench Press **
- 60.0 kgs x 5 reps
- 80.0 kgs x 3 reps
- 100.0 kgs x 2 reps
- 110.0 kgs x 1 rep
- 115.0 kgs x 3 reps
- 115.0 kgs x 3 reps
- 115.0 kgs x 5 reps

** Wide Neutral Chin Up **
- 10 reps
- 10 reps
- 11 reps

** Dumbbell Overhead Press **
- 65.0 kgs x 8 reps
- 65.0 kgs x 10 reps

** Israetel Face Pull **
- 65.0 kgs x 18 reps
- 65.0 kgs x 18 reps
- 65.0 kgs x 16 reps

** Lu Raise **
- 20.0 kgs x 8 reps
- 20.0 kgs x 10 reps

Reply 3991

OP

20

FitNotes Workout - Wednesday 17th July 2024

** SSB Squat **
- 60.0 kgs x 5 reps
- 80.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 110.0 kgs x 1 rep
- 120.0 kgs x 1 rep
- 125.0 kgs x 20 reps PB hard

** Romanian Deadlift **
- 100.0 kgs x 2 reps
- 130.0 kgs x 2 reps
- 150.0 kgs x 1 rep
- 160.0 kgs x 6 reps
- 160.0 kgs x 6 reps

** GHB Full ROM **
- 5.0 kgs x 6 reps never done these weighted before
- 5.0 kgs x 6 reps

Reply 3992

OP

20

FitNotes Workout - Saturday 20th July 2024

** High Bar Squat **
- 60.0 kgs x 5 reps
- 80.0 kgs x 3 reps
- 100.0 kgs x 2 reps
- 120.0 kgs x 1 rep
- 140.0 kgs x 1 rep
- 150.0 kgs x 6 reps
- 150.0 kgs x 6 reps
- 150.0 kgs x 6 reps PB

** Incline Dumbbell Bench Press **
- 60.0 kgs x 5 reps
- 80.0 kgs x 12 reps PB
- 80.0 kgs x 11 reps
- 80.0 kgs x 9 reps

** Zercher Squat **
- 100.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 100.0 kgs x 5 reps

** Lying Leg Curl Machine **
- 75.0 kgs x 11 reps
- 75.0 kgs x 11 reps
- 75.0 kgs x 9 reps

** Lat Prayer **
- 65.0 kgs x 10 reps PB
- 65.0 kgs x 10 reps
- 65.0 kgs x 8 reps

** Reverse Curl **
- 20.0 kgs x 3 reps
- 30.0 kgs x 10 reps PB
- 30.0 kgs x 10 reps

Reply 3993

OP

20

FitNotes Workout - Monday 22nd July 2024

** Dumbbell Curl **
- 15.0 kgs x 6 reps
- 25.0 kgs x 5 reps
- 35.0 kgs x 10 reps PB
- 35.0 kgs x 8 reps
- 35.0 kgs x 8 reps

** Skullcrusher **
- 25.0 kgs x 5 reps
- 35.0 kgs x 12 reps PB
- 35.0 kgs x 12 reps
- 35.0 kgs x 10 reps

** Lu Raise **
- 20.0 kgs x 16 reps PB
- 20.0 kgs x 12 reps PB

** Single Arm Pushdown **
- 70.0 kgs x 12 reps PB
- 70.0 kgs x 10 reps
- 70.0 kgs x 7 reps PB

** Seated Incline Dumbbell Curl **
- 30.0 kgs x 16 reps PB
- 30.0 kgs x 10 reps
- 30.0 kgs x 9 reps

** Upright Row **
- 40.0 kgs x 12 reps PB

Reply 3994

OP

20

FitNotes Workout - Thursday 5th September 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 10 reps
- 120.0 kgs x 10 reps

** Romanian Deadlift **
- 60.0 kgs x 5 reps
- 100.0 kgs x 2 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps

** Incline Hammer Strength Chest Press **
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps

** Dumbbell Curl **
- 25.0 kgs x 18 reps cheeky PB
- 25.0 kgs x 10 reps

** Leg Extension Machine **
- 60.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps

Had covid, then moved house which has been a disaster. Trying new gyms. This one could be amazing but awful barbells. So it's a no

Reply 3995

21

Original post

by Angry cucumber

FitNotes Workout - Thursday 5th September 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 10 reps
- 120.0 kgs x 10 reps
** Romanian Deadlift **
- 60.0 kgs x 5 reps
- 100.0 kgs x 2 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
** Incline Hammer Strength Chest Press **
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
** Dumbbell Curl **
- 25.0 kgs x 18 reps cheeky PB
- 25.0 kgs x 10 reps
** Leg Extension Machine **
- 60.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
Had covid, then moved house which has been a disaster. Trying new gyms. This one could be amazing but awful barbells. So it's a no

Dude!! The fact you’re still going strong is amazing! Congrats on the move 🥳

Reply 3996

OP

20

FitNotes Workout - Monday 16th September 2024

** Zercher Squat **
- 20.0 kgs x 5 reps
- 60.0 kgs x 3 reps
- 100.0 kgs x 1 rep
- 110.0 kgs x 5 reps
- 90.0 kgs x 8 reps

** Hammer Strength Assisted Nordic **
- 25.0 kgs x 5 reps
- 25.0 kgs x 5 reps

** Leg Extension Machine **
- 40.0 kgs x 5 reps
- 61.0 kgs x 15 reps
- 61.0 kgs x 15 reps

** T-Bar Row **
- 20.0 kgs x 8 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

** GHB Full ROM **
- 8 reps
- 8 reps

Reply 3997

OP

20

FitNotes Workout - Tuesday 1st October 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
- 125.0 kgs x 10 reps

** Romanian Deadlift **
- 60.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 120.0 kgs x 1 rep
- 130.0 kgs x 10 reps

** Standing Lunge **
- 35.0 kgs x 10 reps

** Leg Extension Machine **
- 68.0 kgs x 10 reps
- 68.0 kgs x 10 reps

** Hamstring Curl Machine **
- 61.0 kgs x 3 reps
- 75.0 kgs x 10 reps
- 75.0 kgs x 10 reps

** Ab-Wheel Rollout **
- 10 reps

** Dumbbell Curl **
- 35.0 kgs x 12 reps PB lol

Signed up to new gym now. Life restarts again

Reply 3998

OP

20

FitNotes Workout - Wednesday 2nd October 2024

** Incline Dumbbell Bench Press **
- 40.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 60.0 kgs x 3 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps

** Cable Pulldown Machine **
- 40.0 kgs x 5 reps
- 54.0 kgs x 12 reps
- 54.0 kgs x 13 reps

** Standing BTN **
- 50.0 kgs x 10 reps
- 50.0 kgs x 8 reps

** Perpendicular DB Pullover **
- 12.5 kgs x 8 reps
- 17.5 kgs x 8 reps
- 17.5 kgs x 8 reps

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

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

Reply 3999

OP

20

FitNotes Workout - Saturday 5th October 2024

** Zercher Squat **
- 60.0 kgs x 5 reps
- 80.0 kgs x 2 reps
- 100.0 kgs x 1 rep
- 110.0 kgs x 2 reps
- 120.0 kgs x 5 reps
- 100.0 kgs x 8 reps

** Hammer Strength Assisted Nordic **
- 25.0 kgs x 6 reps
- 25.0 kgs x 6 reps

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

** T-Bar Row **
- 40.0 kgs x 4 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 8 reps

** GHB Full ROM **
- 8 reps
- 8 reps
- 8 reps

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

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