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    Goals for next week

    Monday
    Bench 59.5kg x 8
    Squat 92.5kg x 6
    Deadlift 130kg x 13???

    Wednesday
    Bench 52kg x6 x6
    Squat 75kg x7 x3
    Deadlift 105kg x6 x2

    Friday
    Press 34.5kg x6 x6
    Speed squat 62.5kg x2 x8
    Supinated pulldown 70kg x6 x2
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    3 records

    FitNotes Workout - Monday 15th May 2017
    Total Volume: 5,926 kgs
    Total Sets: 21

    ** Paused Barbell Bench Press **
    - Total Volume: 966 kgs
    - 20.0 kgs x 10 reps
    - 40.0 kgs x 6 reps
    - 50.0 kgs x 1 rep
    - 59.5 kgs x 8 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: 635 kgs
    - 80.0 kgs x 1 rep
    - 92.5 kgs x 6 reps [PR]

    ** Deadlift **
    - Total Volume: 360 kgs
    - 60.0 kgs x 6 reps

    ** Belted Deadlift **
    - Total Volume: 1,790 kgs
    - 100.0 kgs x 1 rep
    - 130.0 kgs x 13 reps [PR]

    ** Lateral Dumbbell Raise ** (Shoulders And Bis Superset)
    - Total Volume: 30 kgs
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 12 reps

    ** Barbell Curl ** (Shoulders And Bis Superset)
    - Total Volume: 540 kgs
    - 15.0 kgs x 12 reps
    - 15.0 kgs x 12 reps
    - 15.0 kgs x 12 reps

    ** Rear Delt Dumbbell Raise ** (Shoulders And Bis Superset)
    - Total Volume: 30 kgs
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 12 reps

    ** Crunch Machine **
    - Total Volume: 1,080 kgs
    - 30.0 kgs x 12 reps [PR]
    - 30.0 kgs x 12 reps
    - 30.0 kgs x 12 reps


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    FitNotes Workout - Wednesday 17th May 2017
    Total Volume: 7,793 kgs
    Total Sets: 26

    ** Paused Barbell Bench Press **
    - Total Volume: 2,312 kgs
    - 20.0 kgs x 10 reps
    - 40.0 kgs x 6 reps
    - 52.0 kgs x 6 reps
    - 52.0 kgs x 6 reps
    - 52.0 kgs x 6 reps
    - 52.0 kgs x 6 reps
    - 52.0 kgs x 6 reps
    - 52.0 kgs x 6 reps

    ** Low Bar Back Squat **
    - Total Volume: 2,062.5 kgs
    - 50.0 kgs x 6 reps
    - 62.5 kgs x 3 reps
    - 75.0 kgs x 7 reps [PR]
    - 75.0 kgs x 7 reps
    - 75.0 kgs x 7 reps

    ** Deadlift **
    - Total Volume: 1,710 kgs
    - 75.0 kgs x 6 reps
    - 105.0 kgs x 6 reps
    - 105.0 kgs x 6 reps

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

    ** Barbell Curl ** (Shoulders And Bis Suoerset)
    - Total Volume: 540 kgs
    - 15.0 kgs x 12 reps
    - 15.0 kgs x 12 reps
    - 15.0 kgs x 12 reps

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

    ** Crunch Machine **
    - Total Volume: 1,072.5 kgs
    - 32.5 kgs x 12 reps [PR]
    - 32.5 kgs x 12 reps
    - 32.5 kgs x 9 reps

    Posted from TSR Mobile
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    FitNotes Workout - Friday 19th May 2017
    Total Volume: 4,184.5 kgs
    Total Sets: 22

    ** Dead Stop Overhead Press **
    - Total Volume: 1,492 kgs
    - 20.0 kgs x 8 reps
    - 30.0 kgs x 3 reps
    - 34.5 kgs x 6 reps
    - 34.5 kgs x 6 reps
    - 34.5 kgs x 6 reps
    - 34.5 kgs x 6 reps
    - 34.5 kgs x 6 reps
    - 34.5 kgs x 6 reps

    ** High Bar Speed Squat **
    - Total Volume: 1,347 kgs
    - 34.5 kgs x 6 reps [PR]
    - 50.0 kgs x 2 reps
    - 65.0 kgs x 2 reps [PR]
    - 65.0 kgs x 2 reps
    - 65.0 kgs x 2 reps
    - 65.0 kgs x 2 reps
    - 65.0 kgs x 2 reps
    - 65.0 kgs x 2 reps
    - 65.0 kgs x 2 reps
    - 65.0 kgs x 2 reps

    ** Chin Up Grip Pulldown **
    - Total Volume: 1,345.5 kgs
    - 33.0 kgs x 8 reps
    - 49.5 kgs x 5 reps
    - 69.5 kgs x 6 reps [PR]
    - 69.5 kgs x 6 reps

    Posted from TSR Mobile
    • Thread Starter
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    Goals for next week

    Monday
    Bench 63kg x6
    Squat 100kg x4
    Deadlift 137.5kg x10

    Wednesday
    Bench 55.5kg x5 x7
    Squat 80kg x5 x4
    Deadlift 112.5kg x5 x2

    Friday
    Press 37kg x5 x7
    Speed squat 65kg x2 x8
    Chin up 75kg x5 x2
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    FitNotes Workout - Monday 22nd May 2017
    Total Volume: 4,038 kgs
    Total Sets: 11

    ** Paused Barbell Bench Press **
    - Total Volume: 1,008 kgs
    - 20.0 kgs x 10 reps
    - 40.0 kgs x 8 reps
    - 55.0 kgs x 2 reps
    - 63.0 kgs x 6 reps [PR]

    ** Low Bar Back Squat **
    - Total Volume: 510 kgs
    - 50.0 kgs x 6 reps
    - 70.0 kgs x 3 reps

    ** Belted Low Bar Back Squat **
    - Total Volume: 485 kgs
    - 85.0 kgs x 1 rep
    - 100.0 kgs x 4 reps [PR]

    ** Deadlift **
    - Total Volume: 660 kgs
    - 60.0 kgs x 6 reps
    - 100.0 kgs x 3 reps

    ** Belted Deadlift **
    - Total Volume: 1,375 kgs
    - 137.5 kgs x 10 reps [PR]

    Posted from TSR Mobile
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    FitNotes Workout - Thursday 25th May 2017
    Total Volume: 7,722.5 kgs
    Total Sets: 28

    ** Paused Barbell Bench Press **
    - Total Volume: 2,402.5 kgs
    - 20.0 kgs x 11 reps
    - 40.0 kgs x 6 reps
    - 55.5 kgs x 5 reps
    - 55.5 kgs x 5 reps
    - 55.5 kgs x 5 reps
    - 55.5 kgs x 5 reps
    - 55.5 kgs x 5 reps
    - 55.5 kgs x 5 reps
    - 55.5 kgs x 5 reps

    ** Low Bar Back Squat **
    - Total Volume: 2,117.5 kgs
    - 55.5 kgs x 5 reps
    - 70.0 kgs x 2 reps
    - 85.0 kgs x 5 reps
    - 85.0 kgs x 5 reps
    - 85.0 kgs x 5 reps
    - 85.0 kgs x 5 reps

    ** Deadlift **
    - Total Volume: 1,485 kgs
    - 60.0 kgs x 6 reps
    - 112.5 kgs x 5 reps
    - 112.5 kgs x 5 reps

    ** Lateral Dumbbell Raise ** (Shoulders And Bis Superset)
    - Total Volume: 50 kgs
    - 2.5 kgs x 12 reps [PR]
    - 2.5 kgs x 8 reps

    ** Barbell Curl ** (Shoulders And Bis Superset)
    - Total Volume: 510 kgs
    - 15.0 kgs x 12 reps
    - 15.0 kgs x 12 reps
    - 15.0 kgs x 10 reps

    ** Rear Delt Dumbbell Raise ** (Shoulders And Bis Superset)
    - Total Volume: 52.5 kgs
    - 2.5 kgs x 12 reps [PR]
    - 2.5 kgs x 9 reps

    ** Crunch Machine **
    - Total Volume: 1,105 kgs
    - 32.5 kgs x 12 reps
    - 32.5 kgs x 12 reps
    - 32.5 kgs x 10 reps
    • Thread Starter
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    Goals for next week

    Monday
    Bench 66.5kg x 3
    Squat 105kg x 3
    Deadlift 145kg x 8

    Wednesday
    Bench 59kg x4 x8
    Squat 87.5kg x4 x4
    Deadlift 120kg x3 x3


    Friday
    Press 39kg x4 x8
    Speed squat 65kg x2 x8
    Chin up 80kg x3 x3
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    (Original post by Implication)
    O hi

    How do I fitnotes

    doyou want to lose weight?? are you fat?
    • Thread Starter
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    (Original post by mahsabk)
    doyou want to lose weight?? are you fat?
    ye at some point

    not rly y
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    (Original post by Implication)
    ye at some point

    not rly y
    be lucky. doing sport going to gim and not eathing dinner is the best way
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    3 records

    FitNotes Workout - Monday 29th May 2017
    Total Volume: 5,831 kgs
    Total Sets: 24

    ** Paused Barbell Bench Press **
    - Total Volume: 976 kgs
    - 20.0 kgs x 11 reps
    - 40.0 kgs x 7 reps
    - 50.0 kgs x 3 reps
    - 60.0 kgs x 1 rep
    - 66.5 kgs x 4 reps [PR]

    pretty pleased with this

    ** Low Bar Back Squat **
    - Total Volume: 655 kgs
    - 50.0 kgs x 6 reps
    - 65.0 kgs x 3 reps
    - 80.0 kgs x 2 reps

    ** Belted Low Bar Back Squat **
    - Total Volume: 410 kgs
    - 95.0 kgs x 1 rep
    - 105.0 kgs x 3 reps [PR]

    Comfy but not easy

    ** Deadlift **
    - Total Volume: 780 kgs
    - 60.0 kgs x 8 reps
    - 100.0 kgs x 3 reps

    ** Belted Deadlift **
    - Total Volume: 1,285 kgs
    - 125.0 kgs x 1 rep
    - 145.0 kgs x 8 reps [PR]

    bretty tough

    ** Lateral Dumbbell Raise ** (Shoulders And Bis)
    - Total Volume: 50 kgs
    - 2.5 kgs x 12 reps
    - 2.5 kgs x 8 reps

    ** Barbell Curl ** (Shoulders And Bis)
    - Total Volume: 450 kgs
    - 12.5 kgs x 12 reps
    - 12.5 kgs x 12 reps
    - 12.5 kgs x 12 reps

    ** Rear Delt Dumbbell Raise ** (Shoulders And Bis)
    - Total Volume: 55 kgs
    - 2.5 kgs x 12 reps
    - 2.5 kgs x 10 reps

    ** Crunch Machine **
    - Total Volume: 1,170 kgs
    - 32.5 kgs x 12 reps
    - 32.5 kgs x 12 reps
    - 32.5 kgs x 12 reps
    • TSR Support Team
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    TSR Support Team
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    Bretty good session

    Posted from TSR Mobile
    • Thread Starter
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    thank you friend

    took end of last week off gym because of tummy bug Tue and wed

    Posted from TSR Mobile
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    FitNotes Workout - Monday 5th June 2017
    Total Volume: 6,887.5 kgs
    Total Sets: 39

    ** Dead Stop Overhead Press **
    - Total Volume: 1,538 kgs
    - 20.0 kgs x 10 reps
    - 30.0 kgs x 3 reps
    - 39.0 kgs x 4 reps
    - 39.0 kgs x 4 reps
    - 39.0 kgs x 4 reps
    - 39.0 kgs x 4 reps
    - 39.0 kgs x 4 reps
    - 39.0 kgs x 4 reps
    - 39.0 kgs x 4 reps
    - 39.0 kgs x 4 reps

    ** High Bar Speed Squat **
    - Total Volume: 1,267 kgs
    - 39.0 kgs x 3 reps
    - 55.0 kgs x 2 reps
    - 65.0 kgs x 2 reps
    - 65.0 kgs x 2 reps
    - 65.0 kgs x 2 reps
    - 65.0 kgs x 2 reps
    - 65.0 kgs x 2 reps
    - 65.0 kgs x 2 reps
    - 65.0 kgs x 2 reps
    - 65.0 kgs x 2 reps

    ** Chin Up **
    - Total Volume: 790 kgs
    - 74.5 kgs x 1 rep
    - 79.5 kgs x 3 reps [PR]
    - 79.5 kgs x 3 reps
    - 79.5 kgs x 3 reps

    ** Rear Delt Dumbbell Raise **
    - Total Volume: 45 kgs
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 12 reps

    ** Klokov Press **
    - Total Volume: 540 kgs
    - 15.0 kgs x 12 reps
    - 15.0 kgs x 12 reps
    - 15.0 kgs x 12 reps

    ** Parallel Bar Triceps Dip **
    - Total Volume: 1,117.5 kgs
    - 74.5 kgs x 5 reps
    - 74.5 kgs x 5 reps
    - 74.5 kgs x 5 reps

    ** Barbell Curl **
    - Total Volume: 540 kgs
    - 15.0 kgs x 12 reps
    - 15.0 kgs x 12 reps
    - 15.0 kgs x 12 reps

    ** Crunch Machine **
    - Total Volume: 1,050 kgs
    - 35.0 kgs x 12 reps [PR]
    - 35.0 kgs x 10 reps
    - 35.0 kgs x 8 reps
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    Holiday next week and not deadlifted heavy since last Monday.. hope I don't lose much strength!

    FitNotes Workout - Wednesday 7th June 2017
    Total Volume: 6,058 kgs
    Total Sets: 31

    ** Paused Barbell Bench Press **
    - Total Volume: 2,338 kgs
    - 20.0 kgs x 10 reps
    - 40.0 kgs x 5 reps
    - 50.0 kgs x 1 rep
    - 59.0 kgs x 4 reps
    - 59.0 kgs x 4 reps
    - 59.0 kgs x 4 reps
    - 59.0 kgs x 4 reps
    - 59.0 kgs x 4 reps
    - 59.0 kgs x 4 reps
    - 59.0 kgs x 4 reps
    - 59.0 kgs x 4 reps

    ** Low Bar Back Squat **
    - Total Volume: 390 kgs
    - 50.0 kgs x 5 reps
    - 70.0 kgs x 2 reps

    ** Belted Low Bar Back Squat **
    - Total Volume: 1,400 kgs
    - 87.5 kgs x 4 reps
    - 87.5 kgs x 4 reps
    - 87.5 kgs x 4 reps
    - 87.5 kgs x 4 reps

    ** Deadlift **
    - Total Volume: 1,480 kgs
    - 60.0 kgs x 5 reps
    - 100.0 kgs x 1 rep
    - 120.0 kgs x 3 reps
    - 120.0 kgs x 3 reps
    - 120.0 kgs x 3 reps

    ** Barbell Curl **
    - Total Volume: 360 kgs
    - 10.0 kgs x 12 reps
    - 10.0 kgs x 12 reps
    - 10.0 kgs x 12 reps

    ** Lateral Dumbbell Raise **
    - Total Volume: 45 kgs
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 12 reps

    ** Rear Delt Dumbbell Raise **
    - Total Volume: 45 kgs
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 12 reps
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    FitNotes Workout - Friday 9th June 2017
    Total Volume: 7,061.5 kgs
    Total Sets: 36

    ** Dead Stop Overhead Press **
    - Total Volume: 1,585 kgs
    - 20.0 kgs x 10 reps
    - 30.0 kgs x 3 reps
    - 37.0 kgs x 5 reps
    - 37.0 kgs x 5 reps
    - 37.0 kgs x 5 reps
    - 37.0 kgs x 5 reps
    - 37.0 kgs x 5 reps
    - 37.0 kgs x 5 reps
    - 37.0 kgs x 5 reps

    ** High Bar Speed Squat **
    - Total Volume: 1,240.5 kgs
    - 37.0 kgs x 4 reps
    - 52.5 kgs x 1 rep
    - 65.0 kgs x 2 reps
    - 65.0 kgs x 2 reps
    - 65.0 kgs x 2 reps
    - 65.0 kgs x 2 reps
    - 65.0 kgs x 2 reps
    - 65.0 kgs x 2 reps
    - 65.0 kgs x 2 reps
    - 65.0 kgs x 2 reps

    ** Chin Up **
    - Total Volume: 745 kgs
    - 74.5 kgs x 5 reps [PR]
    - 74.5 kgs x 5 reps

    ** Parallel Bar Triceps Dip **
    - Total Volume: 1,341 kgs
    - 74.5 kgs x 6 reps
    - 74.5 kgs x 6 reps
    - 74.5 kgs x 6 reps

    ** Barbell Curl **
    - Total Volume: 480 kgs
    - 15.0 kgs x 12 reps
    - 15.0 kgs x 12 reps
    - 15.0 kgs x 8 reps

    ** Rear Delt Dumbbell Raise **
    - Total Volume: 45 kgs
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 12 reps

    ** Klokov Press **
    - Total Volume: 540 kgs
    - 15.0 kgs x 12 reps
    - 15.0 kgs x 12 reps
    - 15.0 kgs x 12 reps

    ** Crunch Machine **
    - Total Volume: 1,085 kgs
    - 35.0 kgs x 12 reps
    - 35.0 kgs x 11 reps
    - 35.0 kgs x 8 reps
    • Thread Starter
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    back from hol, goals for this week:


    Thursday
    Bench 63kg x3 x10
    Squat 92.5kg x3 x5
    Deadlift 127.5kg x2 x4

    Saturday
    Press 42.5kg x3 x10
    Box squats??
    Pull up 80kg x2 x4
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    FitNotes Workout - Thursday 22nd June 2017
    Total Volume: 5,737.5 kgs
    Total Sets: 27

    ** Paused Barbell Bench Press **
    - Total Volume: 2,385 kgs
    - 20.0 kgs x 10 reps
    - 40.0 kgs x 6 reps
    - 55.0 kgs x 1 rep
    - 63.0 kgs x 3 reps
    - 63.0 kgs x 3 reps
    - 63.0 kgs x 3 reps
    - 63.0 kgs x 3 reps
    - 63.0 kgs x 3 reps
    - 63.0 kgs x 3 reps
    - 63.0 kgs x 3 reps
    - 63.0 kgs x 3 reps
    - 63.0 kgs x 3 reps
    - 63.0 kgs x 3 reps

    ** Low Bar Back Squat **
    - Total Volume: 445 kgs
    - 50.0 kgs x 6 reps
    - 72.5 kgs x 2 reps

    ** Belted Low Bar Back Squat **
    - Total Volume: 1,387.5 kgs
    - 92.5 kgs x 3 reps
    - 92.5 kgs x 3 reps
    - 92.5 kgs x 3 reps
    - 92.5 kgs x 3 reps
    - 92.5 kgs x 3 reps

    ** Deadlift **
    - Total Volume: 1,520 kgs
    - 60.0 kgs x 5 reps
    - 100.0 kgs x 1 rep
    - 100.0 kgs x 1 rep
    - 127.5 kgs x 2 reps
    - 127.5 kgs x 2 reps
    - 127.5 kgs x 2 reps
    - 127.5 kgs x 2 reps
    • Thread Starter
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    quite liked box squats, glutes and hammies sore despite babby weights

    FitNotes Workout - Saturday 24th June 2017
    Total Volume: 4,931.6 kgs
    Total Sets: 34

    ** Dead Stop Overhead Press **
    - Total Volume: 1,675 kgs
    - 20.0 kgs x 10 reps
    - 27.5 kgs x 6 reps
    - 35.0 kgs x 1 rep
    - 42.5 kgs x 3 reps
    - 42.5 kgs x 3 reps
    - 42.5 kgs x 3 reps
    - 42.5 kgs x 3 reps
    - 42.5 kgs x 3 reps
    - 42.5 kgs x 3 reps
    - 42.5 kgs x 3 reps
    - 42.5 kgs x 3 reps
    - 42.5 kgs x 3 reps
    - 42.5 kgs x 3 reps

    ** Low Bar Flat Foot Box Squat **
    - Total Volume: 1,400 kgs
    - 42.5 kgs x 5 reps
    - 42.5 kgs x 5 reps
    - 65.0 kgs x 5 reps [PR]
    - 65.0 kgs x 5 reps
    - 65.0 kgs x 5 reps

    my bum hurts

    ** Wide Grip Pull Up **
    - Total Volume: 605.6 kgs
    - 75.7 kgs x 2 reps
    - 75.7 kgs x 2 reps
    - 75.7 kgs x 2 reps
    - 75.7 kgs x 2 reps

    ** Klokov Press **
    - Total Volume: 630 kgs
    - 17.5 kgs x 12 reps
    - 17.5 kgs x 12 reps
    - 17.5 kgs x 12 reps

    ** Rear Delt Dumbbell Raise **
    - Total Volume: 45 kgs
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 12 reps

    ** Dumbbell Hammer Curl **
    - Total Volume: 36 kgs
    - 1.0 kgs x 12 reps [PR]
    - 1.0 kgs x 12 reps
    - 1.0 kgs x 12 reps

    ** V-Bar Push Down **
    - Total Volume: 540 kgs
    - 15.0 kgs x 12 reps [PR]
    - 15.0 kgs x 12 reps
    - 15.0 kgs x 12 reps
 
 
 
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