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 4000

OP

20

FitNotes Workout - Tuesday 8th October 2024

** Close Grip Barbell Bench Press **
- 60.0 kgs x 5 reps
- 80.0 kgs x 1 rep
- 90.0 kgs x 8 reps
- 90.0 kgs x 8 reps

** Hammer Strength Seated Row **
- 61.0 kgs x 12 reps
- 61.0 kgs x 12 reps
- 61.0 kgs x 12 reps

** Arnold Dumbbell Press **
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps

** Reverse Peck Deck **
- 54.0 kgs x 10 reps
- 61.0 kgs x 10 reps
- 61.0 kgs x 10 reps
- 61.0 kgs x 10 reps

** Cable Motion Chest Press **
- 4.0 kgs x 12 reps
- 4.0 kgs x 12 reps

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

** Cable Preacher Curl Machine **
- 20.0 kgs x 9 reps
- 32.0 kgs x 15 reps
- 32.0 kgs x 12 reps

Reply 4001

OP

20

FitNotes Workout - Wednesday 9th October 2024

** High Bar Squat **
- 60.0 kgs x 5 reps
- 100.0 kgs x 2 reps
- 110.0 kgs x 1 rep
- 120.0 kgs x 1 rep
- 125.0 kgs x 10 reps
- 125.0 kgs x 10 reps
- 125.0 kgs x 10 reps

** Romanian Deadlift **
- 60.0 kgs x 5 reps
- 100.0 kgs x 2 reps
- 120.0 kgs x 2 reps
- 130.0 kgs x 1 rep
- 140.0 kgs x 8 reps

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

** Hamstring Curl Machine **
- 75.0 kgs x 10 reps
- 75.0 kgs x 12 reps

** Ab-Wheel Rollout **
- 10 reps
- 10 reps

** Dumbbell Curl **
- 35.0 kgs x 13 reps PB
- 35.0 kgs x 8 reps

Reply 4002

OP

20

FitNotes Workout - Saturday 12th October 2024

** Incline Dumbbell Bench Press **
- 40.0 kgs x 6 reps
- 50.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 8 reps

** Cable Pulldown Machine **
- 47.0 kgs x 3 reps
- 61.0 kgs x 8 reps
- 61.0 kgs x 8 reps
- 61.0 kgs x 11 reps

** Standing BTN **
- 50.0 kgs x 12 reps PB randomly
- 50.0 kgs x 7 reps
- 50.0 kgs x 6 reps

** Perpendicular DB Pullover **
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps

** Neck Flexion **
- 15.0 kgs x 8 reps
- 15.0 kgs x 8 reps
- 15.0 kgs x 8 reps

** Skullcrusher **
- 30.0 kgs x 8 reps
- 30.0 kgs x 7 reps
- 30.0 kgs x 6 reps

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

Reply 4003

20

Good session. Is that you back in business?

Reply 4004

OP

20

Original post

by Smack

Good session. Is that you back in business?

Yeah I train where Eddie Hall trains lol

Reply 4005

OP

20

FitNotes Workout - Wednesday 16th October 2024

** Close Grip Barbell Bench Press **
- 60.0 kgs x 5 reps
- 90.0 kgs x 8 reps
- 90.0 kgs x 8 reps

** Hammer Strength Seated Row **
- 68.0 kgs x 12 reps
- 68.0 kgs x 12 reps
- 68.0 kgs x 12 reps

** Arnold Dumbbell Press **
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps

** Reverse Peck Deck **
- 61.0 kgs x 12 reps
- 61.0 kgs x 12 reps
- 61.0 kgs x 12 reps

** Cable Motion Chest Press **
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** Roman Chair Side Bend **
- 15.0 kgs x 8 reps
- 15.0 kgs x 8 reps PB
How I don't know

** Neck Extensions **
- 15.0 kgs x 8 reps
- 15.0 kgs x 10 reps

** Skullcrusher **
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps

** Cable Preacher Curl Machine **
- 39.0 kgs x 12 reps
- 39.0 kgs x 12 reps
- 39.0 kgs x 12 reps

Strength returning. Did all that in 50 mins

Reply 4006

OP

20

FitNotes Workout - Sunday 20th October 2024

** Cable Pulldown Machine **
- 47.0 kgs x 6 reps
- 61.0 kgs x 10 reps
- 61.0 kgs x 10 reps
- 61.0 kgs x 10 reps

** Hamstring Curl Machine **
- 61.0 kgs x 5 reps
- 75.0 kgs x 12 reps
- 75.0 kgs x 12 reps

** Hammer Strength Seated Row **
- 75.0 kgs x 12 reps
- 75.0 kgs x 12 reps
- 75.0 kgs x 12 reps

** Hammer Strength Assisted Nordic **
- 25.0 kgs x 8 reps
- 25.0 kgs x 7 reps

** Ab-Wheel Rollout **
- 12 reps
- 10 reps

** Cable Preacher Curl Machine **
- 46.0 kgs x 12 reps
- 46.0 kgs x 12 reps
- 46.0 kgs x 12 reps

** Neck Flexion **
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 8 reps

** Dumbbell Curl **
- 25.0 kgs x 19 reps PB
- 25.0 kgs x 8 reps

Reply 4007

OP

20

FitNotes Workout - Tuesday 22nd October 2024

** Close Grip Barbell Bench Press **
- 60.0 kgs x 5 reps
- 80.0 kgs x 2 reps
- 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

** Zercher Squat **
- 60.0 kgs x 5 reps
- 100.0 kgs x 1 rep
- 120.0 kgs x 1 rep
- 130.0 kgs x 5 reps PB
- 105.0 kgs x 8 reps

** Hammer Strength Chest Press **
- 70.0 kgs x 15 reps
- 70.0 kgs x 15 reps

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

** Skullcrusher **
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps

Reply 4008

OP

20

FitNotes Workout - Tuesday 29th October 2024

** High Bar 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 1 rep
- 135.0 kgs x 8 reps
- 135.0 kgs x 8 reps
- 135.0 kgs x 12 reps

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

** Standing Lunge **
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps

Reply 4009

OP

20

FitNotes Workout - Thursday 31st October 2024

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

** Cable Pulldown Machine **
- 61.0 kgs x 10 reps
- 61.0 kgs x 10 reps
- 61.0 kgs x 12 reps

** Standing BTN **
- 50.0 kgs x 9 reps
- 50.0 kgs x 9 reps
- 50.0 kgs x 8 reps

** Perpendicular DB Pullover **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

** Skullcrusher **
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 7 reps

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

** Dumbbell Preacher Curl **
- 30.0 kgs x 5 reps
- 30.0 kgs x 8 reps

Reply 4010

20

Some good sessions there, especially the squats and dumbbell pressing. Are you training regularly at the moment or just when you can?

Reply 4011

OP

20

Original post

by Smack

Some good sessions there, especially the squats and dumbbell pressing. Are you training regularly at the moment or just when you can?

Just when I can. Life is getting in the way a lot

Reply 4012

OP

20

FitNotes Workout - Thursday 7th November 2024

** Close Grip Barbell Bench Press **
- 60.0 kgs x 5 reps
- 80.0 kgs x 3 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps

** Hammer Strength Seated Row **
- 47.0 kgs x 5 reps
- 82.0 kgs x 8 reps
- 82.0 kgs x 8 reps
- 82.0 kgs x 8 reps

** Arnold Dumbbell Press **
- 40.0 kgs x 5 reps
- 50.0 kgs x 9 reps
- 50.0 kgs x 9 reps

** Hammer Strength Chest Press **
- 80.0 kgs x 12 reps
- 80.0 kgs x 12 reps

** Reverse Peck Deck **
- 68.0 kgs x 10 reps

** Cable Preacher Curl Machine **
- 53.0 kgs x 12 reps
- 53.0 kgs x 9 reps
- 53.0 kgs x 8 reps

** Skullcrusher **
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 12 reps

Reply 4013

OP

20

FitNotes Workout - Friday 8th November 2024

** Zercher 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
- 135.0 kgs x 5 reps
- 110.0 kgs x 8 reps

** T-Bar Row **
- 40.0 kgs x 5 reps
- 50.0 kgs x 1 rep
- 55.0 kgs x 10 reps
- 55.0 kgs x 10 reps
- 55.0 kgs x 8 reps

** Leg Extension Machine **
- 54.0 kgs x 2 reps
- 89.0 kgs x 8 reps
- 89.0 kgs x 8 reps
- 89.0 kgs x 8 reps

** Hammer Strength Assisted Nordic **
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps

** Ab-Wheel Rollout **
- 12 reps
- 12 reps

** Roman Chair Adductors **
- 7 reps
- 7 reps these are hard

Reply 4014

OP

20

FitNotes Workout - Saturday 9th November 2024

** Incline Dumbbell Bench Press **
- 50.0 kgs x 5 reps
- 60.0 kgs x 3 reps
- 70.0 kgs x 1 rep
- 75.0 kgs x 8 reps
- 75.0 kgs x 8 reps
- 75.0 kgs x 8 reps

** Cable Pulldown Machine **
- 54.0 kgs x 4 reps
- 61.0 kgs x 12 reps
- 68.0 kgs x 12 reps
- 68.0 kgs x 12 reps

** Standing BTN **
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps PB!

** Perpendicular DB Pullover **
- 22.5 kgs x 10 reps
- 22.5 kgs x 10 reps
- 22.5 kgs x 10 reps

** Neck Flexion **
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps

** Skullcrusher **
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps

** Nippard Bayesian Curl **
- 30.0 kgs x 5 reps
- 46.0 kgs x 10 reps
- 46.0 kgs x 10 reps

** Neck Extensions **
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 8 reps

Reply 4015

OP

20

FitNotes Workout - Sunday 10th November 2024

** High Bar Squat **
- 60.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 120.0 kgs x 1 rep
- 140.0 kgs x 8 reps
- 140.0 kgs x 8 reps
- 140.0 kgs x 8 reps

** Romanian Deadlift **
- 60.0 kgs x 3 reps
- 100.0 kgs x 1 rep
- 140.0 kgs x 1 rep
- 160.0 kgs x 7 reps

** Standing Lunge **
- 50.0 kgs x 9 reps
- 50.0 kgs x 9 reps

** Hamstring Curl Machine **
- 82.0 kgs x 10 reps
- 82.0 kgs x 10 reps

** Zercher Jefferson Curl **
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps

** Roman Chair Side Bend **
- 15.0 kgs x 9 reps
- 15.0 kgs x 9 reps

Reply 4016

OP

20

FitNotes Workout - Wednesday 13th November 2024

** Zercher 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 5 reps
- 115.0 kgs x 8 reps

** T-Bar Row **
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps

** Leg Extension Machine **
- 33.0 kgs x 5 reps
- 89.0 kgs x 9 reps
- 89.0 kgs x 9 reps

** Hammer Strength Assisted Nordic **
- 25.0 kgs x 9 reps
- 25.0 kgs x 9 reps

** Cable Overhead Triceps Extension **
- 5.0 kgs x 5 reps
- 9.0 kgs x 10 reps
- 9.0 kgs x 10 reps
- 9.0 kgs x 10 reps

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

Reply 4017

OP

20

FitNotes Workout - Tuesday 12th November 2024

** Close Grip Barbell Bench Press **
- 60.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 90.0 kgs x 1 rep
- 95.0 kgs x 8 reps
- 95.0 kgs x 8 reps
- 95.0 kgs x 9 reps

** Hammer Strength Seated Row **
- 82.0 kgs x 12 reps
- 82.0 kgs x 12 reps
- 82.0 kgs x 12 reps

** Arnold Dumbbell Press **
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps

** Sideways Seat Reverse Pec Deck **
- 26.0 kgs x 10 reps
- 26.0 kgs x 10 reps
- 26.0 kgs x 10 reps

** Cable Preacher Curl Machine **
- 53.0 kgs x 10 reps
- 53.0 kgs x 10 reps
- 53.0 kgs x 11 reps

** Lu Raise **
- 20.0 kgs x 12 reps
- 20.0 kgs x 7 reps

Reply 4018

OP

20

FitNotes Workout - Friday 15th November 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 1 rep
- 145.0 kgs x 8 reps
- 145.0 kgs x 8 reps
- 145.0 kgs x 9 reps PB

** Hammer Strength Chest Press **
- 90.0 kgs x 12 reps
- 90.0 kgs x 12 reps
- 90.0 kgs x 12 reps

** Romanian Deadlift **
- 100.0 kgs x 3 reps
- 140.0 kgs x 1 rep
- 160.0 kgs x 8 reps =PB

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

Reply 4019

20

Great squatting again.

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