FitNotes Workout - Friday 4th August 2017
Total Volume: 7,386.5 kgs
Total Sets: 34
** Dead Stop Overhead Press **
- Total Volume: 1,670 kgs
- 20.0 kgs x 10 reps
- 30.0 kgs x 4 reps
- 37.5 kgs x 6 reps
- 37.5 kgs x 6 reps
- 37.5 kgs x 6 reps
- 37.5 kgs x 6 reps
- 37.5 kgs x 6 reps
- 37.5 kgs x 6 reps
** High Bar Back Squat **
- Total Volume: 1,930 kgs
- 37.5 kgs x 8 reps
- 50.0 kgs x 6 reps
- 65.0 kgs x 2 reps
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps
** V Bar Pulldown **
- Total Volume: 1,204 kgs
- 32.0 kgs x 8 reps
- 52.0 kgs x 3 reps
- 66.0 kgs x 6 reps
- 66.0 kgs x 6 reps
** Leg Extension Machine **
- Total Volume: 1,088 kgs
- 32.0 kgs x 12 reps [PR]
- 32.0 kgs x 8 reps
- 32.0 kgs x 7 reps
- 32.0 kgs x 7 reps
** Klokov Press **
- Total Volume: 742.5 kgs
- 22.5 kgs x 12 reps
- 22.5 kgs x 12 reps
- 22.5 kgs x 9 reps
** Rear Delt Dumbbell Raise **
- Total Volume: 68 kgs
- 2.0 kgs x 12 reps
- 2.0 kgs x 12 reps
- 2.0 kgs x 10 reps
** V-Bar Push Down **
- Total Volume: 594 kgs
- 18.0 kgs x 12 reps
- 18.0 kgs x 12 reps
- 18.0 kgs x 9 reps
** Dumbbell Hammer Curl **
- Total Volume: 90 kgs
- 3.0 kgs x 10 reps
- 3.0 kgs x 10 reps
- 3.0 kgs x 10 reps