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    FitNotes Workout - Monday 4th April 2016

    ** Flat Barbell Bench Press **
    - 22.5 kgs x 12 reps
    - 42.5 kgs x 7 reps
    - 42.5 kgs x 4 reps
    - 57.5 kgs x 12 reps
    - 57.5 kgs x 5 reps
    - 57.5 kgs x 4 reps
    - 57.5 kgs x 3 reps
    - 57.5 kgs x 4 reps
    - 57.5 kgs x 3 reps
    - 57.5 kgs x 3 reps
    - 57.5 kgs x 3 reps
    - 57.5 kgs x 3 reps
    Total = 57.5kgx40

    ** Incline Dumbbell Bench Press **
    - 10.0 kgs x 12 reps
    - 16.0 kgs x 12 reps
    - 16.0 kgs x 12 reps
    - 16.0 kgs x 12 reps
    - 16.0 kgs x 12 reps
    Total = 16kgx48

    ** EZ-Bar Skullcrusher **
    - 17.5 kgs x 15 reps
    - 17.5 kgs x 15 reps
    - 17.5 kgs x 15 reps

    ** V-Bar Push Down **
    - 17.0 kgs x 13 reps
    - 17.0 kgs x 13 reps
    - 17.0 kgs x 11 reps

    ** Lateral Dumbbell Raise **
    - 2.0 kgs x 15 reps
    - 2.0 kgs x 15 reps
    - 2.0 kgs x 15 reps

    ** Rear Delt Dumbbell Raise **
    - 1.0 kgs x 15 reps
    - 1.0 kgs x 15 reps
    - 1.0 kgs x 15 reps

    ** L-sit with bum on ground **
    - 00:30
    - 00:30
    - 00:30
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    Running: 3.71mi in 37:29
    Avg pace: 10:06/mi
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    FitNotes Workout - Wednesday 6th April 2016

    ** Deficit Deadlift **
    - 53.0 kgs x 8 reps
    - 83.0 kgs x 5 reps
    - 113.0 kgs x 3 reps
    - 128.0 kgs x 8 reps
    - 103.0 kgs x 8 reps
    Surprisingly tough, even grip strength for some reason. Not sure if the 2" deficit + oly shoes is making a big difference or if I've got weaker. Will see when I go back to normal deads at uni.

    ** Barbell Squat **
    - 41.0 kgs x 5 reps
    - 41.0 kgs x 5 reps
    - 61.0 kgs x 3 reps
    - 76.0 kgs x 5 reps
    - 76.0 kgs x 5 reps
    - 76.0 kgs x 5 reps
    Total=76kgx15

    ** Seated Dumbbell Press **
    - 10.0 kgs x 10 reps
    - 18.0 kgs x 10 reps
    - 18.0 kgs x 7 reps
    - 18.0 kgs x 6 reps
    - 18.0 kgs x 5 reps
    - 18.0 kgs x 5 reps
    - 18.0 kgs x 5 reps
    - 18.0 kgs x 4 reps
    Total=18kgx42

    ** Lateral Dumbbell Raise **
    - 2.5 kgs x 15 reps
    - 2.5 kgs x 12 reps
    - 2.5 kgs x 12 reps

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

    ** Klokov Press **
    - 22.5 kgs x 14 reps
    - 22.5 kgs x 13 reps
    - 22.5 kgs x 13 reps

    ** Sit up (pike) **
    - 74.2 kgs x 14 reps
    - 74.2 kgs x 14 reps
    - 74.2 kgs x 14 reps

    Might switch Klokov and standard press around so I Klokov, then iso side and rear, then do standard press pre-fatigued
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    Running: 4.26mi in 42:20
    Avg pace: 09:55
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    FitNotes Workout - Friday 8th April 2016

    ** Lat Pulldown **
    - 32.0 kgs x 12 reps
    - 54.54 kgs x 10 reps
    - 54.54 kgs x 8 reps
    - 54.54 kgs x 7 reps
    - 54.54 kgs x 6 reps
    - 54.54 kgs x 6 reps
    - 54.54 kgs x 5 reps

    ** Dumbbell Row **
    - 18.0 kgs x 12 reps
    - 18.0 kgs x 12 reps
    - 18.0 kgs x 12 reps
    - 18.0 kgs x 10 reps

    ** Face Pull **
    - 14.7 kgs x 12 reps
    - 14.7 kgs x 12 reps
    - 14.7 kgs x 12 reps

    ** Rope Curl **
    - 10.2 kgs x 12 reps
    - 10.2 kgs x 12 reps
    - 10.2 kgs x 12 reps

    ** Drag Curl **
    - 10.0 kgs x 12 reps
    - 10.0 kgs x 12 reps
    - 10.0 kgs x 12 reps

    ** Lateral Dumbbell Raise **
    - 2.5 kgs x 13 reps
    - 2.5 kgs x 13 reps
    - 2.5 kgs x 13 reps

    ** Rear Delt Dumbbell Raise **
    - 1.25 kgs x 13 reps
    - 1.25 kgs x 13 reps
    - 1.25 kgs x 13 reps

    ** L-sit with bum on ground **
    - 00:35
    - 00:35
    - 00:35
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    FitNotes Workout - Sunday 10th April 2016

    ** Flat Barbell Bench Press **
    - 22.5 kgs x 12 reps
    - 42.5 kgs x 8 reps
    - 52.5 kgs x 3 reps
    - 60.0 kgs x 11 reps
    - 60.0 kgs x 5 reps
    - 60.0 kgs x 5 reps
    - 60.0 kgs x 4 reps
    - 60.0 kgs x 4 reps
    - 60.0 kgs x 4 reps
    - 60.0 kgs x 4 reps
    - 60.0 kgs x 3 reps

    ** Incline Dumbbell Bench Press **
    - 10.0 kgs x 10 reps
    - 18.0 kgs x 12 reps
    - 18.0 kgs x 9 reps
    - 18.0 kgs x 7 reps
    - 18.0 kgs x 6 reps
    - 18.0 kgs x 6 reps

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

    ** Lateral Dumbbell Raise **
    - 2.5 kgs x 14 reps
    - 2.5 kgs x 14 reps
    - 2.5 kgs x 14 reps

    ** Rear Delt Dumbbell Raise **
    - 1.25 kgs x 14 reps
    - 1.25 kgs x 14 reps
    - 1.25 kgs x 14 reps

    ** V-Bar Push Down **
    - 17.0 kgs x 12 reps
    - 17.0 kgs x 12 reps
    - 17.0 kgs x 12 reps



    Today's running: 4.64mi in 47:19
    Avg pace: 10:11/mi
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    TSR Support Team
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    Dat volume
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    (Original post by Angry cucumber)
    Dat volume
    40 reps brah

    i look so sick doing triples @ 60kg lel
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    FitNotes Workout - Thursday 14th April 2016

    ** Deficit Deadlift **
    - 61.0 kgs x 8 reps
    - 101.0 kgs x 4 reps
    - 128.5 kgs x 5 reps
    - 128.5 kgs x 3 reps
    - 98.5 kgs x 8 reps

    ** Barbell Squat **
    - 42.5 kgs x 6 reps
    - 62.5 kgs x 5 reps
    - 77.5 kgs x 5 reps
    - 77.5 kgs x 5 reps
    - 77.5 kgs x 5 reps
    Total=15 reps

    ** Klokov Press **
    - 22.5 kgs x 15 reps
    - 22.5 kgs x 15 reps
    - 22.5 kgs x 15 reps

    ** Lateral Dumbbell Raise **
    - 2.0 kgs x 14 reps
    - 2.0 kgs x 14 reps
    - 2.0 kgs x 14 reps

    ** Rear Delt Dumbbell Raise **
    - 1.0 kgs x 14 reps
    - 1.0 kgs x 14 reps
    - 1.0 kgs x 14 reps

    ** Seated Dumbbell Press **
    - 10.0 kgs x 15 reps
    - 10.0 kgs x 15 reps
    - 10.0 kgs x 15 reps

    ** Sit up (pike) **
    - 74.2 kgs x 15 reps
    - 74.2 kgs x 15 reps
    - 74.2 kgs x 15 reps
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    FitNotes Workout - Sunday 17th April 2016

    ** Lat Pulldown (Chinup Grip) **
    - 33.0 kgs x 10 reps
    - 47.0 kgs x 8 reps
    - 67.0 kgs x 12 reps
    - 67.0 kgs x 10 reps
    - 67.0 kgs x 8 reps
    - 67.0 kgs x 6 reps
    - 67.0 kgs x 6 reps

    ** Pendlay Row **
    - 35.0 kgs x 12 reps
    - 35.0 kgs x 12 reps
    - 35.0 kgs x 12 reps
    - 35.0 kgs x 12 reps

    ** Face Pull **
    - 13.75 kgs x 13 reps
    - 13.75 kgs x 13 reps
    - 13.75 kgs x 13 reps

    ** Rope Curl **
    - 11.25 kgs x 12 reps
    - 11.25 kgs x 12 reps
    - 11.25 kgs x 18 reps

    ** Drag Curl **
    - 10.0 kgs x 13 reps
    - 10.0 kgs x 13 reps
    - 10.0 kgs x 13 reps
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    FitNotes Workout - Tuesday 19th April 2016

    ** Flat Barbell Bench Press **
    - 20.0 kgs x 12 reps
    - 40.0 kgs x 8 reps
    - 50.0 kgs x 3 reps
    - 60.0 kgs x 8 reps
    - 60.0 kgs x 5 reps
    - 60.0 kgs x 4 reps
    - 60.0 kgs x 4 reps
    - 60.0 kgs x 4 reps
    - 60.0 kgs x 3 reps
    - 60.0 kgs x 2 reps
    - 60.0 kgs x 2 reps
    - 60.0 kgs x 2 reps
    - 60.0 kgs x 2 reps
    - 60.0 kgs x 2 reps
    - 60.0 kgs x 1 rep
    - 60.0 kgs x 1 rep
    TOTAL=60kgx40

    Disappointed at only 8 reps. First double was a failed triple and first single a failed double too

    ** Incline Barbell Bench Press **
    - 20.0 kgs x 12 reps
    - 40.0 kgs x 11 reps
    - 40.0 kgs x 8 reps
    - 40.0 kgs x 6 reps
    - 40.0 kgs x 7 reps
    - 40.0 kgs x 6 reps
    - 40.0 kgs x 6 reps
    TOTAL=40kgx44

    ** EZ-Bar Skullcrusher **
    - 20.0 kgs x 13 reps
    - 20.0 kgs x 13 reps
    - 20.0 kgs x 13 reps

    ** V-Bar Push Down **
    - 17.5 kgs x 13 reps
    - 17.5 kgs x 13 reps
    - 17.5 kgs x 13 reps

    ** Lateral Dumbbell Raise **
    - 2.5 kgs x 15 reps
    - 2.5 kgs x 15 reps
    - 2.5 kgs x 15 reps

    ** Rear Delt Dumbbell Raise **
    - 1.25 kgs x 15 reps
    - 1.25 kgs x 15 reps
    - 1.25 kgs x 15 reps

    ** L-sit with bum on ground **
    - 00:40
    - 00:40
    - 00:40
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    Today's running: 5.55mi in 56:16
    Avg pace: 10:08/mi

    Should be hitting 10k soon
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    TSR Support Team
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    Welcome Squad
    (Original post by Implication)
    Today's running: 5.55mi in 56:16
    Avg pace: 10:08/mi

    Should be hitting 10k soon
    Nice. Plan to compete?
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    (Original post by Kvothe the arcane)
    Nice. Plan to compete?
    good question haha, i've never really considered it but maybe? i have no idea if i'm any good at all - this was like my fifth run of the year and i've never really stuck at it more than a handful of weeks! do you run?
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    FitNotes Workout - Friday 22nd April 2016

    ** Deadlift **
    - 60.0 kgs x 10 reps
    - 95.0 kgs x 5 reps
    - 110.0 kgs x 5 reps
    - 122.5 kgs x 10 reps rep record

    ** Barbell Squat **
    - 40.0 kgs x 5 reps
    - 40.0 kgs x 5 reps
    - 50.0 kgs x 5 reps
    - 65.0 kgs x 5 reps
    - 80.0 kgs x 5 reps
    - 80.0 kgs x 5 reps
    - 80.0 kgs x 3 reps
    TOTAL=80kgx13

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

    ** Lateral Dumbbell Raise **
    - 2.0 kgs x 15 reps
    - 2.0 kgs x 15 reps
    - 2.0 kgs x 15 reps

    ** Rear Delt Dumbbell Raise **
    - 1.0 kgs x 15 reps
    - 1.0 kgs x 15 reps
    - 1.0 kgs x 15 reps

    ** Seated Dumbbell Press **
    - 12.0 kgs x 12 reps
    - 12.0 kgs x 12 reps
    - 12.0 kgs x 12 reps

    ** Sit up (pike) **
    - 76.3 kgs x 12 reps
    - 76.3 kgs x 12 reps
    - 76.3 kgs x 12 reps


    Running 531 for deads again. Gonna measure rep records against last programme rather than last time I ran 531 before my injury as I was a fair bit stronger then
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    (Original post by Implication)
    i want to get bigger and stronger and leaner

    i had a blog before but it's full of **** so want to start clean

    i did think i was 5'11" but turns out i am really only 177cm
    Don't mix units ;-)
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    (Original post by EdwardBarfield9)
    Don't mix units ;-)
    imperial units are silly but everyone else uses them ;_;
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    FitNotes Workout - Monday 25th April 2016

    ** Lat Pulldown (Chinup Grip) **
    - 26.0 kgs x 12 reps
    - 47.0 kgs x 8 reps
    - 69.5 kgs x 12 reps
    - 69.5 kgs x 9 reps
    - 69.5 kgs x 7 reps
    - 69.5 kgs x 6 reps
    - 69.5 kgs x 6 reps
    TOTAL=69.5kgx40

    ** Pendlay Row **
    - 37.5 kgs x 12 reps
    - 37.5 kgs x 12 reps
    - 37.5 kgs x 12 reps
    - 37.5 kgs x 12 reps
    TOTAL=37.5kgx48

    ** Face Pull **
    - 15.0 kgs x 12 reps
    - 15.0 kgs x 12 reps
    - 15.0 kgs x 12 reps

    ** Rope Curl **
    - 10.0 kgs x 13 reps
    - 10.0 kgs x 13 reps
    - 10.0 kgs x 13 reps

    ** EZ-Bar Drag Curl **
    - 12.5 kgs x 12 reps
    - 12.5 kgs x 12 reps
    - 12.5 kgs x 12 reps

    ** Lateral Dumbbell Raise **
    - 3.0 kgs x 12 reps
    - 3.0 kgs x 12 reps
    - 3.0 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

    ** L-sit with bum on ground **
    - 00:45
    - 00:45
    - 00:45
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    Ive found that the best workout for me is lifting the TV remote off the side of the sofa, i gained 120 kgs in weight and im sure its all muscle. Trust me i know what im doing
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    FitNotes Workout - Wednesday 27th April 2016

    ** Flat Barbell Bench Press **
    - 20.0 kgs x 12 reps
    - 40.0 kgs x 8 reps
    - 50.0 kgs x 3 reps
    - 60.0 kgs x 9 reps
    - 60.0 kgs x 3 reps
    - 60.0 kgs x 3 reps
    - 60.0 kgs x 4 reps
    - 60.0 kgs x 3 reps
    - 60.0 kgs x 3 reps
    - 60.0 kgs x 3 reps
    - 60.0 kgs x 3 reps
    - 60.0 kgs x 2 reps
    - 60.0 kgs x 2 reps
    - 60.0 kgs x 2 reps
    - 60.0 kgs x 2 reps
    - 60.0 kgs x 2 reps
    Total=60kgx41

    Two failed triples in there

    ** Incline Barbell Bench Press **
    - 20.0 kgs x 10 reps
    - 40.0 kgs x 12 reps
    - 40.0 kgs x 8 reps
    - 40.0 kgs x 7 reps
    - 40.0 kgs x 6 reps
    - 40.0 kgs x 7 reps
    Total=40kgx40

    ** EZ-Bar Skullcrusher **
    - 20.0 kgs x 14 reps
    - 20.0 kgs x 14 reps
    - 20.0 kgs x 14 reps

    ** V-Bar Push Down **
    - 17.5 kgs x 14 reps
    - 17.5 kgs x 14 reps
    - 17.5 kgs x 14 reps

    ** Lateral Dumbbell Raise **
    - 3.0 kgs x 13 reps
    - 3.0 kgs x 13 reps
    - 3.0 kgs x 13 reps

    ** Rear Delt Dumbbell Raise **
    - 2.0 kgs x 13 reps
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 11 reps

    ** Sit up (pike) **
    - 76.0 kgs x 13 reps
    - 76.0 kgs x 13 reps
    - 76.0 kgs x 13 reps
 
 
 
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