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    (Original post by sayema1)
    awwww :rofl: :hugs:
    don't laugh at my pain!
    thanx for the consoling though
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    (Original post by Angry cucumber)
    He looks about 12

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    Can confirm.
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    chat :innocent::innocent::innocent::innocent: get banged kids

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    (Original post by Implication)
    chat :innocent::innocent::innocent::innocent: get banged kids

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    I'm scared you'll make me build a pillow fort and batter me....
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    (Original post by Unistudent77)
    I'm scared you'll make me build a pillow fort and batter me....
    kek, goml son we went to a petting zoo last week

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    (Original post by Implication)
    kek, goml son we went to a petting zoo last week

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    Sounds.... Debaucherous
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    (Original post by Nunchuck-master-2334)
    don't laugh at my pain!
    thanx for the consoling though
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    (Original post by Unistudent77)
    I'm scared you'll make me build a pillow fort and batter me....
    (Original post by Implication)
    kek, goml son we went to a petting zoo last week

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    I'll drop some aloe Vera when I'm next in Notts

    Meow U77, meow

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    (Original post by Angry cucumber)
    I'll drop some aloe Vera when I'm next in Notts

    Meow U77, meow

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    That's shots fired at too many mans brah
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    Trained this eve rather than first thing in the morning to try and recover more, still sore af tho

    FitNotes Workout - Wednesday 26th April 2017
    Total Volume: 6,252.5 kgs
    Total Sets: 20

    ** Paused Barbell Bench Press **
    - Total Volume: 2,347.5 kgs
    - 20.0 kgs x 10 reps
    - 40.0 kgs x 6 reps
    - 54.5 kgs x 5 reps
    - 54.5 kgs x 5 reps
    - 54.5 kgs x 5 reps
    - 54.5 kgs x 5 reps
    - 54.5 kgs x 5 reps
    - 54.5 kgs x 5 reps
    - 54.5 kgs x 5 reps

    Tried to increase my arch, some reps moved like there was no weight on the bar, some were a grind. Need to make my groove

    ** Low Bar Back Squat **
    - Total Volume: 2,245 kgs
    - 40.0 kgs x 6 reps
    - 60.0 kgs x 3 reps
    - 75.0 kgs x 1 rep
    - 87.5 kgs x 5 reps
    - 87.5 kgs x 5 reps
    - 87.5 kgs x 5 reps
    - 87.5 kgs x 5 reps

    Felt lovely

    ** Deadlift **
    - Total Volume: 1,660 kgs
    - 60.0 kgs x 6 reps
    - 100.0 kgs x 1 rep
    - 120.0 kgs x 5 reps
    - 120.0 kgs x 5 reps

    Strangely hard

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    Goals for this week

    Monday
    Bench 64kg x4
    Squat 100kg x2
    Deadlift 162.5kg x1

    Wednesday
    Bench 57kg x4 x8
    Squat 95kg x4 x5
    Deadlift 127.5kg x4 x3

    Friday
    Press 33.5kg x6 x6
    Front squat 80kg x3 x3
    Chin up x8


    Hopefully I'll actually do my pressing session this week!
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    2 records

    FitNotes Workout - Sunday 30th April 2017
    Total Volume: 2,436 kgs
    Total Sets: 12

    ** Paused Barbell Bench Press **
    - Total Volume: 751 kgs
    - 20.0 kgs x 10 reps
    - 40.0 kgs x 6 reps
    - 55.0 kgs x 1 rep
    - 64.0 kgs x 4 reps [PR]

    ** Low Bar Back Squat **
    - Total Volume: 495 kgs
    - 50.0 kgs x 6 reps
    - 65.0 kgs x 3 reps

    ** Belted Low Bar Back Squat **
    - Total Volume: 550 kgs
    - 80.0 kgs x 2 reps
    - 90.0 kgs x 1 rep
    - 100.0 kgs x 3 reps [PR]

    Absurdly easy compared to what I was expecting. Haven't squatted 100+ in literally years lol

    ** Deadlift **
    - Total Volume: 500 kgs
    - 100.0 kgs x 5 reps

    ** Belted Deadlift **
    - Total Volume: 140 kgs
    - 140.0 kgs x 1 rep
    - 162.5 kgs x 0 reps

    Thought I just broke the floor but looking at vid the bar was basically at my knee. Wish I'd stuck it out somehow!

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    Bench hard, missed many squat reps and deads also hard. Tough session.. next week will be intense!

    FitNotes Workout - Monday 1st May 2017
    Total Volume: 7,886 kgs
    Total Sets: 33

    ** Paused Barbell Bench Press **
    - Total Volume: 2,525 kgs
    - 20.0 kgs x 10 reps
    - 40.0 kgs x 7 reps
    - 50.0 kgs x 1 rep
    - 57.0 kgs x 5 reps
    - 57.0 kgs x 5 reps
    - 57.0 kgs x 5 reps
    - 57.0 kgs x 5 reps
    - 57.0 kgs x 5 reps
    - 57.0 kgs x 5 reps
    - 57.0 kgs x 5 reps

    ** Low Bar Back Squat **
    - Total Volume: 1,925 kgs
    - 50.0 kgs x 6 reps
    - 70.0 kgs x 3 reps
    - 85.0 kgs x 1 rep
    - 95.0 kgs x 4 reps
    - 95.0 kgs x 4 reps
    - 95.0 kgs x 2 reps
    - 95.0 kgs x 2 reps
    - 95.0 kgs x 2 reps

    ** Deadlift **
    - Total Volume: 1,990 kgs
    - 60.0 kgs x 6 reps
    - 100.0 kgs x 1 rep
    - 127.5 kgs x 4 reps
    - 127.5 kgs x 4 reps
    - 127.5 kgs x 4 reps

    ** Lateral Dumbbell Raise ** (Shoulders/Bis Superset)
    - Total Volume: 48 kgs
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps

    ** Barbell Curl ** (Shoulders/Bis Superset)
    - Total Volume: 360 kgs
    - 10.0 kgs x 12 reps
    - 10.0 kgs x 12 reps
    - 10.0 kgs x 12 reps

    ** Rear Delt Dumbbell Raise ** (Shoulders/Bis Superset)
    - Total Volume: 48 kgs
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps

    ** Crunch Machine **
    - Total Volume: 990 kgs
    - 27.5 kgs x 12 reps [PR]
    - 27.5 kgs x 12 reps
    - 27.5 kgs x 12 reps


    Posted from TSR Mobile
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    Change of plan for light session. Going to switch out fronties for speed squats and vary the back work a bit more


    Tomorrow
    Press 33.5kg x6 x6
    Speed squat 60kg x2 x8
    Chin up grip pull down 67.5kg x6
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    FitNotes Workout - Wednesday 3rd May 2017
    Total Volume: 5,903.9 kgs
    Total Sets: 33

    ** Dead Stop Overhead Press **
    - Total Volume: 1,543.5 kgs
    - 20.0 kgs x 10 reps
    - 27.5 kgs x 5 reps
    - 33.5 kgs x 6 reps
    - 33.5 kgs x 6 reps
    - 33.5 kgs x 6 reps
    - 33.5 kgs x 6 reps
    - 33.5 kgs x 6 reps
    - 33.5 kgs x 6 reps

    ** High Bar Speed Squat **
    - Total Volume: 1,122 kgs
    - 33.5 kgs x 2 reps
    - 47.5 kgs x 2 reps
    - 60.0 kgs x 2 reps [PR]
    - 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 2 reps
    - 60.0 kgs x 2 reps

    ** Chin Up Grip Pulldown **
    - Total Volume: 807 kgs
    - 33.0 kgs x 8 reps
    - 47.0 kgs x 3 reps
    - 67.0 kgs x 6 reps [PR]

    ** Klokov Press ** (Shoulders Superset)
    - Total Volume: 680 kgs
    - 20.0 kgs x 12 reps
    - 20.0 kgs x 12 reps
    - 20.0 kgs x 10 reps

    ** Rear Delt Dumbbell Raise ** (Shoulders Superset)
    - Total Volume: 45 kgs
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 12 reps

    ** Parallel Bar Triceps Dip ** (Arms Superset)
    - Total Volume: 1,346.4 kgs
    - 74.8 kgs x 6 reps [PR]
    - 74.8 kgs x 6 reps
    - 74.8 kgs x 6 reps

    ** Barbell Curl ** (Arms Superset)
    - Total Volume: 360 kgs
    - 10.0 kgs x 12 reps
    - 10.0 kgs x 12 reps
    - 10.0 kgs x 12 reps

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    Goals for next week

    Friday (maybe)
    Press 35.5kg x5 x7
    Speed squat 60kg x2 x8
    Supinated pulldown 72.5kg x5 x2

    Monday
    Press 38kg x4 x8
    Speed squat 60kg x2 x8
    Supinated pulldown 75kg x4 x3

    Wednesday
    Bench 61.5kg x3 x10
    Squat 100kg x3 x6 (lol)
    Deadlift 135kg x3 x4

    Friday
    Press 40kg x3 x10
    Speed squat 60kg x2 x8
    Chin up 80kg x3 x4



    If you've spotted lots of pressing... I've missed a bunch of sessions recently and I'm trying to squeeze them back in
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    FitNotes Workout - Friday 5th May 2017
    Total Volume: 4,586.5 kgs
    Total Sets: 29

    ** Dead Stop Overhead Press **
    - Total Volume: 1,540 kgs
    - 20.0 kgs x 8 reps
    - 27.5 kgs x 5 reps
    - 35.5 kgs x 5 reps
    - 35.5 kgs x 5 reps
    - 35.5 kgs x 5 reps
    - 35.5 kgs x 5 reps
    - 35.5 kgs x 5 reps
    - 35.5 kgs x 5 reps
    - 35.5 kgs x 5 reps

    ** High Bar Speed Squat **
    - Total Volume: 1,227.5 kgs
    - 33.5 kgs x 5 reps [PR]
    - 50.0 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 2 reps
    - 60.0 kgs x 2 reps
    - 60.0 kgs x 2 reps
    - 60.0 kgs x 2 reps

    seems impossible to be even vaguely fast out of the hole!

    ** Chin Up Grip Pulldown **
    - Total Volume: 1,074 kgs
    - 40.0 kgs x 6 reps
    - 57.0 kgs x 2 reps
    - 72.0 kgs x 5 reps [PR]
    - 72.0 kgs x 5 reps

    ** Klokov Press ** (Shoulders Superset)
    - Total Volume: 700 kgs
    - 20.0 kgs x 12 reps
    - 20.0 kgs x 12 reps
    - 20.0 kgs x 11 reps

    ** Rear Delt Dumbbell Raise ** (Shoulders Superset)
    - Total Volume: 45 kgs
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 12 reps

    Posted from TSR Mobile
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    bare bones

    FitNotes Workout - Monday 8th May 2017
    Total Volume: 3,578 kgs
    Total Sets: 23

    ** Dead Stop Overhead Press **
    - Total Volume: 1,466 kgs
    - 20.0 kgs x 8 reps
    - 30.0 kgs x 3 reps
    - 38.0 kgs x 4 reps
    - 38.0 kgs x 4 reps
    - 38.0 kgs x 4 reps
    - 38.0 kgs x 4 reps
    - 38.0 kgs x 4 reps
    - 38.0 kgs x 4 reps
    - 38.0 kgs x 4 reps
    - 38.0 kgs x 4 reps

    ** High Bar Speed Squat **
    - Total Volume: 1,212 kgs
    - 38.0 kgs x 4 reps [PR]
    - 50.0 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 2 reps
    - 60.0 kgs x 2 reps
    - 60.0 kgs x 2 reps
    - 60.0 kgs x 2 reps

    ** Chin Up **
    - Total Volume: 900 kgs
    - 75.0 kgs x 4 reps [PR]
    - 75.0 kgs x 4 reps
    - 75.0 kgs x 4 reps



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    Meh


    FitNotes Workout - Wednesday 10th May 2017
    Total Volume: 4,963.5 kgs
    Total Sets: 29

    ** Paused Barbell Bench Press **
    - Total Volume: 2,297.5 kgs
    - 20.0 kgs x 10 reps
    - 40.0 kgs x 5 reps
    - 52.5 kgs x 1 rep
    - 61.5 kgs x 3 reps
    - 61.5 kgs x 3 reps
    - 61.5 kgs x 3 reps
    - 61.5 kgs x 3 reps
    - 61.5 kgs x 3 reps
    - 61.5 kgs x 3 reps
    - 61.5 kgs x 3 reps
    - 61.5 kgs x 3 reps
    - 61.5 kgs x 3 reps
    - 61.5 kgs x 3 reps

    ** Low Bar Back Squat **
    - Total Volume: 850 kgs
    - 50.0 kgs x 6 reps
    - 75.0 kgs x 2 reps
    - 100.0 kgs x 2 reps [PR]
    - 100.0 kgs x 1 rep
    - 100.0 kgs x 1 rep

    ** Deadlift **
    - Total Volume: 1,235 kgs
    - 60.0 kgs x 6 reps
    - 100.0 kgs x 2 reps
    - 135.0 kgs x 3 reps
    - 135.0 kgs x 2 reps

    ** Lateral Dumbbell Raise ** (Shoulders/Bis Superset)
    - Total Volume: 44 kgs
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 10 reps

    ** Barbell Curl ** (Shoulders/Bis Superset)
    - Total Volume: 495 kgs
    - 15.0 kgs x 12 reps [PR]
    - 15.0 kgs x 12 reps
    - 15.0 kgs x 9 reps

    ** Rear Delt Dumbbell Raise ** (Shoulders/Bis Superset)
    - Total Volume: 42 kgs
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 9 reps

    Posted from TSR Mobile
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    FitNotes Workout - Friday 12th May 2017
    Total Volume: 3,419.6 kgs
    Total Sets: 26

    ** Dead Stop Overhead Press **
    - Total Volume: 1,550 kgs
    - 20.0 kgs x 10 reps
    - 30.0 kgs x 5 reps
    - 40.0 kgs x 3 reps
    - 40.0 kgs x 3 reps
    - 40.0 kgs x 3 reps
    - 40.0 kgs x 3 reps
    - 40.0 kgs x 3 reps
    - 40.0 kgs x 3 reps
    - 40.0 kgs x 3 reps
    - 40.0 kgs x 3 reps
    - 40.0 kgs x 3 reps
    - 40.0 kgs x 3 reps

    ** High Bar Speed Squat **
    - Total Volume: 1,160 kgs
    - 40.0 kgs x 5 reps [PR]
    - 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 2 reps
    - 60.0 kgs x 2 reps
    - 60.0 kgs x 2 reps

    ** Chin Up **
    - Total Volume: 709.6 kgs
    - 74.4 kgs x 1 rep
    - 79.4 kgs x 2 reps [PR]
    - 79.4 kgs x 2 reps
    - 79.4 kgs x 2 reps
    - 79.4 kgs x 2 reps

    Posted from TSR Mobile
 
 
 
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