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    Aims for next week:

    Monday
    Paused bench 55kg x5 x7
    Back squat 80kg x5 x4

    Wednesday
    Press 37.5kg x5 x7
    Front squat / paused back squat 75kg x3 x3

    Friday
    Paused bench 57.5kg x8
    Back squat 85kg x7
    Deadlift 137.5kg x9
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    FitNotes Workout - Monday 13th February 2017
    Total Volume: 4,185 kgs
    Total Sets: 15
    Total Reps: 76

    ** Flat Barbell Bench Press **
    - Total Volume: 2,325 kgs
    - Total Sets: 9
    - Total Reps: 50
    - 20.0 kgs x 10 reps
    - 40.0 kgs x 5 reps
    - 55.0 kgs x 5 reps
    - 55.0 kgs x 5 reps
    - 55.0 kgs x 5 reps
    - 55.0 kgs x 5 reps
    - 55.0 kgs x 5 reps
    - 55.0 kgs x 5 reps
    - 55.0 kgs x 5 reps

    ** Barbell Squat **
    - Total Volume: 1,860 kgs
    - Total Sets: 6
    - Total Reps: 26
    - 40.0 kgs x 5 reps
    - 60.0 kgs x 1 rep
    - 80.0 kgs x 5 reps
    - 80.0 kgs x 5 reps
    - 80.0 kgs x 5 reps
    - 80.0 kgs x 5 reps

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    Physio reckons I have tendinopathy of my biceps tendon. Got some isometric stuff to do for my biceps and been told to stay clear of Olympic lifts for a bit, otherwise I'm free to do anything at all that doesn't hurt (y)

    Got another check up in 2 weeks

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    Also ill, hoping just a cold but I am feeling a bit 'fluey'....

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    FitNotes Workout - Wednesday 15th February 2017
    Total Volume: 6,109.75 kgs
    Total Sets: 29
    Total Reps: 158

    ** Dead Stop Overhead Press ** (Group 1)
    - Total Volume: 1,592.5 kgs
    - Total Sets: 9
    - Total Reps: 47
    - 20.0 kgs x 8 reps
    - 30.0 kgs x 4 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

    Pretty tough, though I lost count here so may have done an extra 8th set

    ** Wide Grip Pull Up ** (Group 1)
    - Total Volume: 1,008 kgs
    - Total Sets: 7
    - Total Reps: 14
    - 72.0 kgs x 4 reps [PR]
    - 72.0 kgs x 2 reps
    - 72.0 kgs x 2 reps
    - 72.0 kgs x 2 reps
    - 72.0 kgs x 2 reps
    - 72.0 kgs x 1 rep
    - 72.0 kgs x 1 rep

    Definitely not a PR but ok

    ** Paused Low Bar Squat **
    - Total Volume: 1,140 kgs
    - Total Sets: 5
    - Total Reps: 19
    - 37.5 kgs x 6 reps [PR]
    - 60.0 kgs x 4 reps [PR]
    - 75.0 kgs x 3 reps [PR]
    - 75.0 kgs x 3 reps
    - 75.0 kgs x 3 reps

    Felt lovely, maybe I should just abandon high bar altogether. Realistically I probably need another inch or 2 of ankle ROM to make space for my femurs if I actually want a nice high bar squat anyway. I'll see...

    ** Klokov Press ** (Group 2)
    - Total Volume: 607.5 kgs
    - Total Sets: 3
    - Total Reps: 27
    - 22.5 kgs x 9 reps
    - 22.5 kgs x 9 reps
    - 22.5 kgs x 9 reps

    ** Rear Delt Dumbbell Raise ** (Group 2)
    - Total Volume: 33.75 kgs
    - Total Sets: 3
    - Total Reps: 27
    - 1.25 kgs x 9 reps
    - 1.25 kgs x 9 reps
    - 1.25 kgs x 9 reps


    Tried face pulls and rope pushdowns but elbow says no

    ** Hyperextension **
    - Total Volume: 1,728 kgs
    - Total Sets: 2
    - Total Reps: 24
    - 72.0 kgs x 12 reps
    - 72.0 kgs x 12 reps

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    3 records again today

    FitNotes Workout - Friday 17th February 2017
    Total Volume: 4,175.5 kgs
    Total Sets: 20
    Total Reps: 117

    ** Flat Barbell Bench Press **
    - Total Volume: 980 kgs
    - Total Sets: 5
    - Total Reps: 27
    - 20.0 kgs x 10 reps
    - 30.0 kgs x 5 reps
    - 40.0 kgs x 3 reps
    - 50.0 kgs x 1 rep
    - 57.5 kgs x 8 reps

    ** Barbell Squat **
    - Total Volume: 1,030 kgs
    - Total Sets: 4
    - Total Reps: 16
    - 40.0 kgs x 6 reps
    - 60.0 kgs x 2 reps
    - 75.0 kgs x 1 rep
    - 85.0 kgs x 7 reps [PR]

    ** Deadlift (Belted) **
    - Total Volume: 1,957.5 kgs
    - Total Sets: 4
    - Total Reps: 18
    - 60.0 kgs x 5 reps
    - 100.0 kgs x 3 reps
    - 120.0 kgs x 1 rep
    - 137.5 kgs x 9 reps [PR]

    Tightened belt up this time, it was tight enough that it was actually winding me each rep tho so maybe too tight? Hopefully it will stretch a bit on this notch, idk

    ** Lateral Dumbbell Raise ** (Group 1)
    - Total Volume: 20 kgs
    - Total Sets: 2
    - Total Reps: 16
    - 1.25 kgs x 8 reps
    - 1.25 kgs x 8 reps

    ** Dumbbell Hammer Curl ** (Group 1)
    - Total Volume: 168 kgs
    - Total Sets: 3
    - Total Reps: 24
    - 7.0 kgs x 8 reps [PR]
    - 7.0 kgs x 8 reps
    - 7.0 kgs x 8 reps

    Right arm was actually 1kg because elbow

    ** Rear Delt Dumbbell Raise ** (Group 1)
    - Total Volume: 20 kgs
    - Total Sets: 2
    - Total Reps: 16
    - 1.25 kgs x 8 reps
    - 1.25 kgs x 8 reps

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    Aims for next week

    Monday
    Paused bench 57.5kg x4 x8
    Squat 85kg x4 x5
    RDL 100kg x8 x2

    Wednesday
    Press 40kg x4 x8
    Paused squat 77.5kg x3 x3

    Friday
    Paused bench 62.5kg x6
    Squat 90kg x4
    Deadlift 145kg x7
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    TSR Support Team
    Nice PBs!
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    (Original post by Unistudent77)
    Nice PBs!
    Thx bae



    Had to get my back tattoo touched up so probs won't gym til next week

    Think I'll put some chin up PR sets on my weds or Friday sessions next cycle assuming my elbow is better

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    Phone dead, think I lost all fitnotes data??

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    TSR Support Team
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    (Original post by Implication)
    Phone dead, think I lost all fitnotes data??

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    Well that was silly

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    (Original post by Angry cucumber)
    Well that was silly

    Posted from TSR Mobile
    no u

    i just assumed it was tied to my google account haha
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    (Original post by Implication)
    Phone dead, think I lost all fitnotes data??

    Posted from TSR Mobile
    You can set it to automatically backup your data every week.

    Not sure what the default option is though...

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    5% u gotta do whatever it takes
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    Eh no biggie, I'LL just specify which sets are PRs manually and back up my data next time lol. Ty

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    Also seem to have 0 favourite TSR threads but still getting notifications about watched ones

    Edit: they're back

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    (Original post by Implication)
    Eh no biggie, I'LL just specify which sets are PRs manually and back up my data next time lol. Ty

    Posted from TSR Mobile
    Go set up the autobackup now. Right now. Go do it.

    Everyone else reading. Go do it.

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    FitNotes Workout - Monday 27th February 2017

    ** Paused Barbell Bench Press **
    - 20.0 kgs x 10 reps
    - 40.0 kgs x 6 reps
    - 50.0 kgs x 1 rep
    - 57.5 kgs x 4 reps
    - 57.5 kgs x 4 reps
    - 57.5 kgs x 4 reps
    - 57.5 kgs x 4 reps
    - 57.5 kgs x 4 reps
    - 57.5 kgs x 4 reps
    - 57.5 kgs x 4 reps
    - 57.5 kgs x 4 reps

    ** Wide Grip Pull Up **
    - 72.8 kgs x 3 reps
    - 72.8 kgs x 2 reps
    - 72.8 kgs x 2 reps
    - 72.8 kgs x 2 reps
    - 72.8 kgs x 1 rep
    - 72.8 kgs x 1 rep
    - 72.8 kgs x 1 rep

    ** Chin Up **
    - 72.8 kgs x 1 rep

    ** Low Bar Back Squat **
    - 40.0 kgs x 8 reps
    - 60.0 kgs x 4 reps
    - 75.0 kgs x 1 rep
    - 85.0 kgs x 4 reps
    - 85.0 kgs x 4 reps
    - 85.0 kgs x 4 reps
    - 85.0 kgs x 4 reps
    - 85.0 kgs x 4 reps

    **** me my hammies are sore af. Praise be to low bar.

    Short sesh as seeing physio

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    FitNotes Workout - Wednesday 1st March 2017
    Total Volume: 5,242.5 kgs
    Total Sets: 29

    ** Dead Stop Overhead Press **
    - Total Volume: 1,635 kgs
    - 20.0 kgs x 10 reps [PR]
    - 30.0 kgs x 4 reps
    - 35.0 kgs x 1 rep
    - 40.0 kgs x 4 reps [PR]
    - 40.0 kgs x 4 reps
    - 40.0 kgs x 4 reps
    - 40.0 kgs x 4 reps
    - 40.0 kgs x 4 reps
    - 40.0 kgs x 4 reps
    - 40.0 kgs x 4 reps
    - 40.0 kgs x 4 reps

    1st set easy, 8th set hard

    ** Barbell Front Squat **
    - Total Volume: 410 kgs
    - 40.0 kgs x 5 reps [PR]
    - 60.0 kgs x 1 rep
    - 75.0 kgs x 2 reps [PR]

    Failed third rep, never happened before tho. The bar started slipping forward so i just let it go even though I wasn't really struggling that much. Is this what people mean when they say their core / back give out before their legs on fronties?

    ** High Bar Back Squat **
    - Total Volume: 240 kgs
    - 60.0 kgs x 4 reps

    ** Klokov Press ** (Group 1)
    - Total Volume: 607.5 kgs
    - 22.5 kgs x 9 reps [PR]
    - 22.5 kgs x 9 reps
    - 22.5 kgs x 9 reps

    ** Rear Delt Dumbbell Raise ** (Group 1)
    - Total Volume: 54 kgs
    - 2.0 kgs x 9 reps [PR]
    - 2.0 kgs x 9 reps
    - 2.0 kgs x 9 reps

    ** Rope Push Down ** (Group 2)
    - Total Volume: 567 kgs
    - 21.0 kgs x 9 reps [PR]
    - 21.0 kgs x 9 reps
    - 21.0 kgs x 9 reps

    ** Dumbbell Hammer Curl ** (Group 2)
    - Total Volume: 189 kgs
    - 7.0 kgs x 9 reps [PR]
    - 7.0 kgs x 9 reps
    - 7.0 kgs x 9 reps

    Physio mandated curls at least twice per week lol - 1kg with right arm

    ** Hyperextension **
    - Total Volume: 1,540 kgs
    - 77.0 kgs x 8 reps
    - 77.0 kgs x 12 reps [PR]

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    Occasionally this happens to me on my final rep. I feel my upper back start to slump forward a bit, this makes my elbows drop and then it's only sheer willpower that keeps the bar on my shoulders. This can sometimes strain my bicep at the elbow if it's a bad one.
 
 
 
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