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    FitNotes Workout - Friday 2nd December 2016

    ** Flat TnG Barbell Bench Press **
    - 20.0 kgs x 10 reps
    - 40.0 kgs x 8 reps
    - 55.0 kgs x 3 reps
    - 65.0 kgs x 5 reps
    - 65.0 kgs x 2 reps
    - 65.0 kgs x 2 reps
    - 65.0 kgs x 1 rep

    ** Dead Stop Overhead Press **
    - 20.0 kgs x 8 reps
    - 32.5 kgs x 5 reps
    - 42.5 kgs x 4 reps
    - 37.5 kgs x 5 reps

    reset time

    ** Barbell Squat **
    - 37.5 kgs x 5 reps

    ** Low Bar Squat **
    - 37.5 kgs x 5 reps
    - 37.5 kgs x 5 reps
    - 60.0 kgs x 5 reps [PR]
    - 60.0 kgs x 5 reps

    still not happy with squat form so playing with low bar

    ** Deadlift **
    - 60.0 kgs x 8 reps
    - 100.0 kgs x 4 reps
    - 125.0 kgs x 5 reps

    ** Rippetoe Row **
    - 52.5 kgs x 8 reps
    - 52.5 kgs x 8 reps
    - 52.5 kgs x 8 reps

    ** Lateral Dumbbell Raise **
    - 2.5 kgs x 10 reps
    - 2.5 kgs x 10 reps
    - 2.5 kgs x 10 reps

    ** Barbell Curl **
    - 20.0 kgs x 12 reps
    - 20.0 kgs x 12 reps
    - 20.0 kgs x 7 reps

    ** Rear Delt Dumbbell Raise **
    - 2.5 kgs x 10 reps
    - 2.5 kgs x 10 reps
    - 2.5 kgs x 10 reps


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    (Original post by Implication)
    thank you


    FitNotes Workout - Friday 2nd December 2016

    ** Flat TnG Barbell Bench Press **
    - 20.0 kgs x 10 reps
    - 40.0 kgs x 8 reps
    - 55.0 kgs x 3 reps
    - 65.0 kgs x 5 reps
    - 65.0 kgs x 2 reps
    - 65.0 kgs x 2 reps
    - 65.0 kgs x 1 rep

    ** Dead Stop Overhead Press **
    - 20.0 kgs x 8 reps
    - 32.5 kgs x 5 reps
    - 42.5 kgs x 4 reps
    - 37.5 kgs x 5 reps

    reset time

    ** Barbell Squat **
    - 37.5 kgs x 5 reps

    ** Low Bar Squat **
    - 37.5 kgs x 5 reps
    - 37.5 kgs x 5 reps
    - 60.0 kgs x 5 reps [PR]
    - 60.0 kgs x 5 reps

    still not happy with squat form so playing with low bar

    ** Deadlift **
    - 60.0 kgs x 8 reps
    - 100.0 kgs x 4 reps
    - 125.0 kgs x 5 reps

    ** Rippetoe Row **
    - 52.5 kgs x 8 reps
    - 52.5 kgs x 8 reps
    - 52.5 kgs x 8 reps

    ** Lateral Dumbbell Raise **
    - 2.5 kgs x 10 reps
    - 2.5 kgs x 10 reps
    - 2.5 kgs x 10 reps

    ** Barbell Curl **
    - 20.0 kgs x 12 reps
    - 20.0 kgs x 12 reps
    - 20.0 kgs x 7 reps

    ** Rear Delt Dumbbell Raise **
    - 2.5 kgs x 10 reps
    - 2.5 kgs x 10 reps
    - 2.5 kgs x 10 reps


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    Weight slowly going up?
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    (Original post by Unistudent77)
    Weight slowly going up?
    yip, almost 72kg

    probably gonna move to some TM-style programming in the near ish future

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    (Original post by Implication)
    yip, almost 72kg

    probably gonna move to some TM-style programming in the near ish future

    Posted from TSR Mobile
    Nice nice.
    Go for Texas Method if you feel you're at that stage.

    Are you not seeing gains with simple progressive overload in its rawest form?
    Like, how do you know that your recovery is insufficient atm and that you need to move onto an 'intermediate' program?
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    (Original post by Unistudent77)
    Nice nice.
    Go for Texas Method if you feel you're at that stage.

    Are you not seeing gains with simple progressive overload in its rawest form?
    Like, how do you know that your recovery is insufficient atm and that you need to move onto an 'intermediate' program?
    Nah I don't think I do just yet, bench gains just v slow. Struggling to hit 65x5x3 again after second reset, will probably reset once more before changing programming. Will probs only change bench to start too

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    (Original post by Gone Revising II)
    I don't think that tracking is necessary. Especially if someone has a good feel of the values of the impact of the balance of their foods from having tracked previously.
    BOOM

    tracking is useful to give you a baseline

    Having used it for a few weeks you then get an idea of what intake yields gains or loss
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    (Original post by Implication)
    Nah I don't think I do just yet, bench gains just v slow. Struggling to hit 65x5x3 again after second reset, will probably reset once more before changing programming. Will probs only change bench to start too

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    Hmmm i see.
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    FitNotes Workout - Monday 5th December 2016

    ** Flat TnG Barbell Bench Press **
    - 20.0 kgs x 12 reps
    - 40.0 kgs x 8 reps
    - 55.0 kgs x 4 reps
    - 65.0 kgs x 4 reps
    - 60.0 kgs x 5 reps

    ** Dead Stop Overhead Press **
    - 20.0 kgs x 10 reps
    - 32.5 kgs x 5 reps
    - 32.5 kgs x 5 reps

    ** Low Bar Squat **
    - 32.5 kgs x 4 reps
    - 40.0 kgs x 6 reps [PR]
    - 65.0 kgs x 5 reps [PR]
    - 65.0 kgs x 5 reps

    ** Deadlift **
    - 60.0 kgs x 8 reps
    - 100.0 kgs x 4 reps
    - 130.0 kgs x 5 reps

    ** Rippetoe Row **
    - 52.5 kgs x 10 reps [PR]
    - 52.5 kgs x 9 reps
    - 52.5 kgs x 9 reps

    ** Lateral Dumbbell Raise **
    - 2.5 kgs x 11 reps
    - 2.5 kgs x 11 reps
    - 2.5 kgs x 11 reps

    ** Barbell Curl **
    - 20.0 kgs x 12 reps
    - 20.0 kgs x 12 reps
    - 20.0 kgs x 8 reps

    ** Rear Delt Dumbbell Raise **
    - 2.5 kgs x 10 reps
    - 2.5 kgs x 10 reps
    - 2.5 kgs x 10 reps

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    FitNotes Workout - Wednesday 7th December 2016

    ** Long Pause Flat Barbell Bench Press **
    - 20.0 kgs x 8 reps
    - 40.0 kgs x 5 reps
    - 50.0 kgs x 2 reps
    - 57.5 kgs x 3 reps
    - 57.5 kgs x 3 reps
    - 57.5 kgs x 3 reps

    ** Chin Up **
    - 71.0 kgs x 4 reps
    - 71.0 kgs x 3 reps
    - 71.0 kgs x 3 reps
    - 71.0 kgs x 3 reps
    - 71.0 kgs x 3 reps
    - 71.0 kgs x 3 reps
    - 71.0 kgs x 2 reps
    - 71.0 kgs x 2 reps
    - 71.0 kgs x 2 reps
    - 71.0 kgs x 2 reps

    ** Incline Barbell Bench Press **
    - 20.0 kgs x 8 reps
    - 42.5 kgs x 9 reps
    - 42.5 kgs x 9 reps
    - 42.5 kgs x 9 reps

    ** Romanian Deadlift **
    - 60.0 kgs x 8 reps
    - 90.0 kgs x 5 reps
    - 120.0 kgs x 8 reps [PR]
    - 120.0 kgs x 4 reps

    pussied out and dropped bar on 5th rep

    ** Klokov Press **
    - 22.5 kgs x 11 reps
    - 22.5 kgs x 11 reps
    - 22.5 kgs x 11 reps

    ** Rear Delt Dumbbell Raise **
    - 2.0 kgs x 11 reps
    - 2.0 kgs x 11 reps
    - 2.0 kgs x 11 reps

    ** Rope Push Down **
    - 21.0 kgs x 11 reps [PR]
    - 21.0 kgs x 11 reps
    - 21.0 kgs x 11 reps

    ** Face Pull **
    - 12.5 kgs x 11 reps
    - 12.5 kgs x 11 reps
    - 12.5 kgs x 11 reps
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    FitNotes Workout - Friday 9th December 2016

    ** Flat TnG Barbell Bench Press **
    - 20.0 kgs x 12 reps
    - 40.0 kgs x 8 reps
    - 55.0 kgs x 5 reps
    - 55.0 kgs x 5 reps
    - 55.0 kgs x 5 reps

    ** Dead Stop Overhead Press **
    - 20.0 kgs x 12 reps
    - 35.0 kgs x 5 reps
    - 35.0 kgs x 5 reps

    ** Low Bar Squat **
    - 35.0 kgs x 8 reps [PR]
    - 50.0 kgs x 5 reps
    - 70.0 kgs x 5 reps [PR]
    - 70.0 kgs x 5 reps

    ** Deadlift **
    - 60.0 kgs x 8 reps
    - 90.0 kgs x 5 reps
    - 120.0 kgs x 1 rep
    - 135.0 kgs x 5 reps

    ** Rippetoe Row **
    - 52.5 kgs x 10 reps
    - 52.5 kgs x 10 reps
    - 52.5 kgs x 9 reps

    ** Rear Delt Dumbbell Raise **
    - 2.0 kgs x 11 reps
    - 2.0 kgs x 11 reps
    - 2.0 kgs x 11 reps

    ** Barbell Curl **
    - 20.0 kgs x 12 reps
    - 20.0 kgs x 12 reps
    - 20.0 kgs x 9 reps

    ** Lateral Dumbbell Raise **
    - 2.5 kgs x 12 reps
    - 2.5 kgs x 8 reps
    - 2.5 kgs x 7 reps
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    Fkn hate squats

    FitNotes Workout - Tuesday 13th December 2016

    ** Flat TnG Barbell Bench Press **
    - 20.0 kgs x 12 reps
    - 40.0 kgs x 8 reps
    - 50.0 kgs x 3 reps
    - 57.5 kgs x 5 reps
    - 57.5 kgs x 5 reps
    - 57.5 kgs x 5 reps

    ** Dead Stop Overhead Press **
    - 20.0 kgs x 9 reps
    - 30.0 kgs x 4 reps
    - 37.5 kgs x 5 reps
    - 37.5 kgs x 5 reps

    ** Barbell Front Squat **
    - 37.5 kgs x 1 rep
    - 37.5 kgs x 2 reps

    ** Barbell Squat **
    - 37.5 kgs x 5 reps
    - 37.5 kgs x 5 reps
    - 37.5 kgs x 5 reps
    - 37.5 kgs x 5 reps
    - 37.5 kgs x 5 reps

    ** Deadlift **
    - 60.0 kgs x 8 reps
    - 90.0 kgs x 5 reps
    - 120.0 kgs x 1 rep
    - 140.0 kgs x 5 reps

    ** Rippetoe Row **
    - 52.5 kgs x 10 reps
    - 52.5 kgs x 10 reps
    - 52.5 kgs x 10 reps

    ** Lateral Dumbbell Raise **
    - 2.5 kgs x 12 reps
    - 2.5 kgs x 12 reps
    - 2.5 kgs x 12 reps

    ** Barbell Curl **
    - 20.0 kgs x 12 reps
    - 20.0 kgs x 12 reps
    - 20.0 kgs x 9 reps

    ** Rear Delt Dumbbell Raise **
    - 2.0 kgs x 11 reps
    - 2.0 kgs x 11 reps
    - 2.0 kgs x 11 reps

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    new back tat so no bench/back squats




    FitNotes Workout - Thursday 22nd December 2016

    ** Dead Stop Overhead Press **
    - 20.0 kgs x 10 reps
    - 30.0 kgs x 5 reps
    - 37.5 kgs x 5 reps
    - 37.5 kgs x 5 reps
    - 37.5 kgs x 5 reps
    - 37.5 kgs x 5 reps
    - 37.5 kgs x 5 reps
    - 37.5 kgs x 5 reps
    - 37.5 kgs x 5 reps
    - 37.5 kgs x 4 reps

    ** Barbell Front Squat **
    - 37.5 kgs x 3 reps
    - 60.0 kgs x 1 rep
    - 80.0 kgs x 1 rep
    - 80.0 kgs x 1 rep
    - 80.0 kgs x 1 rep

    so much easier to get form right than back squats
    but so much more uncomfortable

    ** Deadlift **
    - 80.0 kgs x 6 reps
    - 120.0 kgs x 2 reps
    - 140.0 kgs x 5 reps

    thought I did 135 last time, turns out I did 140 already ;_;

    definitely had 145+ in me today as well

    ** Rippetoe Row **
    - 55.0 kgs x 8 reps
    - 55.0 kgs x 8 reps
    - 55.0 kgs x 8 reps

    ** Lateral Dumbbell Raise **
    - 3.0 kgs x 8 reps
    - 3.0 kgs x 8 reps
    - 3.0 kgs x 8 reps

    ** Barbell Curl **
    - 20.0 kgs x 12 reps
    - 20.0 kgs x 12 reps
    - 20.0 kgs x 12 reps

    ** Rear Delt Dumbbell Raise **
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps

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    What is the new tat then?
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    (Original post by Unistudent77)
    What is the new tat then?
    didnt realise how fat I looked til this photo lool

    tfw fat at 71kg

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    Attached Images
     
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    (Original post by Implication)
    didnt realise how fat I looked til this photo lool

    tfw fat at 71kg

    Posted from TSR Mobile
    You aren't fat.
    (I know i'm one to talk but seriously you're fine, bulk bulk bulk bulk)

    Nice! What does it symbolise to you? (Or did you just like the design?)

    Describe the pain, like are we talking pretty ****ing sore or more like mild discomfort?
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    You're not fat brah

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    (Original post by Unistudent77)
    You aren't fat.
    (I know i'm one to talk but seriously you're fine, bulk bulk bulk bulk)
    yes sir

    Nice! What does it symbolise to you? (Or did you just like the design?)
    it's from my favourite books ever, the series is called the Wheel of Time. It's high fantasy, to get a scope of how much they mean to me each book is ~1,000 pages in small print, there's 15 books in the series and ive read them literally like 10 times lol.


    Describe the pain, like are we talking pretty ****ing sore or more like mild discomfort?
    meh it was fine really, back is quite a meaty place so not too bad. The outline and solid black was fine but the shading on blade and leaves was quite sore initially. I have some simplistic album artwork on my ribs/serratus and that was quite a bit worse

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    (Original post by Implication)
    yes sir



    it's from my favourite books ever, the series is called the Wheel of Time. It's high fantasy, to get a scope of how much they mean to me each book is ~1,000 pages in small print, there's 15 books in the series and ive read them literally like 10 times lol.




    meh it was fine really, back is quite a meaty place so not too bad. The outline and solid black was fine but the shading on blade and leaves was quite sore initially. I have some simplistic album artwork on my ribs/serratus and that was quite a bit worse

    Posted from TSR Mobile
    Make gains baby. Have a target weight in mind and just hit that. Something like 76kg (12st) was what i was targeting to hit. Only then can you cut a little.

    (I've abandoned those plans and will just slowly bulk -occasionally re-comp- right through to spring 2018. Sickening gainz. Hindenburg 2.0 bby)



    And wow. That's dedication. It's cool though. I like it, hope your happy with it


    Serratus would be sore af i'd imagine.
    That all makes sense
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    120kg is my target weight

    Not srs, 95kg probs, then cut? Who knows with me
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    (Original post by Angry cucumber)
    120kg is my target weight

    Not srs, 95kg probs, then cut? Who knows with me
    Become as strong as Gone Revising II is your target
 
 
 
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