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    g- guys I actually made some gains

    3 all time PRs

    FitNotes Workout - Sunday 3rd September 2017
    Total Volume: 4,218.8 kgs
    Total Sets: 27

    ** Paused Barbell Bench Press **
    - Total Volume: 981.5 kgs
    - 20.0 kgs x 12 reps
    - 40.0 kgs x 8 reps
    - 52.5 kgs x 4 reps
    - 62.5 kgs x 1 rep
    - 74.5 kgs x 2 reps [PR]

    ** Low Bar Back Squat **
    - Total Volume: 600 kgs
    - 40.0 kgs x 5 reps
    - 60.0 kgs x 4 reps
    - 80.0 kgs x 2 reps

    ** Belted Low Bar Back Squat **
    - Total Volume: 220 kgs
    - 100.0 kgs x 1 rep
    - 120.0 kgs x 1 rep [PR]

    ** Deadlift **
    - Total Volume: 750 kgs
    - 70.0 kgs x 6 reps
    - 110.0 kgs x 3 reps

    ** Belted Deadlift **
    - Total Volume: 307.5 kgs
    - 140.0 kgs x 1 rep
    - 167.5 kgs x 1 rep [PR]

    ** Dumbbell Hammer Curl **
    - Total Volume: 144 kgs
    - 4.0 kgs x 12 reps
    - 4.0 kgs x 12 reps
    - 4.0 kgs x 12 reps

    ** Lateral Dumbbell Raise **
    - Total Volume: 80 kgs
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 9 reps
    - 2.0 kgs x 7 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

    ** Crunch Machine **
    - Total Volume: 1,090.8 kgs
    - 30.3 kgs x 12 reps
    - 30.3 kgs x 12 reps
    - 30.3 kgs x 12 reps
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    Nice lifting, the two and a half plates for squat must have felt particularly good.
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    (Original post by Gone Revising II)
    Nice lifting, the two and a half plates for squat must have felt particularly good.
    Indeed, it was very exciting haha! Still quite a lot of lean on my high intensity squats but it felt pretty good and definitely had more in the tank

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    nice thread. u should try rowing.
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    Very pleased to have got my bench reps after last week's volume sesh

    FitNotes Workout - Wednesday 6th September 2017
    Total Volume: 6,817 kgs
    Total Sets: 38

    ** Paused Barbell Bench Press **
    - Total Volume: 2,555 kgs
    - 20.0 kgs x 12 reps
    - 40.0 kgs x 6 reps
    - 55.0 kgs x 2 reps
    - 65.5 kgs x 3 reps
    - 65.5 kgs x 3 reps
    - 65.5 kgs x 3 reps
    - 65.5 kgs x 3 reps
    - 65.5 kgs x 3 reps
    - 65.5 kgs x 3 reps
    - 65.5 kgs x 3 reps
    - 65.5 kgs x 3 reps
    - 65.5 kgs x 3 reps
    - 65.5 kgs x 3 reps

    ** Low Bar Back Squat **
    - Total Volume: 480 kgs
    - 40.0 kgs x 6 reps
    - 60.0 kgs x 4 reps

    ** Belted Low Bar Back Squat **
    - Total Volume: 1,580 kgs
    - 80.0 kgs x 1 rep
    - 100.0 kgs x 3 reps
    - 100.0 kgs x 3 reps
    - 100.0 kgs x 3 reps
    - 100.0 kgs x 3 reps
    - 100.0 kgs x 3 reps

    ** Deadlift **
    - Total Volume: 1,870 kgs
    - 70.0 kgs x 6 reps
    - 110.0 kgs x 3 reps
    - 140.0 kgs x 2 reps
    - 140.0 kgs x 2 reps
    - 140.0 kgs x 2 reps
    - 140.0 kgs x 2 reps

    ** Dumbbell Hammer Curl **
    - Total Volume: 180 kgs
    - 4.0 kgs x 15 reps [PR]
    - 4.0 kgs x 15 reps
    - 4.0 kgs x 15 reps

    ** Lateral Dumbbell Raise **
    - Total Volume: 80 kgs
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 9 reps
    - 2.0 kgs x 7 reps

    ** Rear Delt Dumbbell Raise **
    - Total Volume: 72 kgs
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 9 reps
    - 2.0 kgs x 7 reps
    - 2.0 kgs x 8 reps
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    Start new job tomorrow , don't know when I'll next train but here's goals for next 4 sessions:


    Light day
    Press 45kg x3 x10
    Box squat 95kg x5 x3
    Pull up 81.25kg x2 x4

    PR day
    Bench 65kg x6
    Squat 110kg x4
    Deadlift 147.5kg x7

    Volume day
    Bench 55kg x6 x6
    Squat 85kg x7 x3
    Deadlift 120kg x6 x2

    Light day 2
    Press 38kg x6 x6
    Box squat 100kg x5 x3
    Pull up 80kg x3 x3
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    FitNotes Workout - Monday 11th September 2017
    Total Volume: 8,282.7 kgs
    Total Sets: 53

    ** Power Clean ** (Press)
    - Total Volume: 450 kgs
    - 45.0 kgs x 1 rep
    - 45.0 kgs x 1 rep
    - 45.0 kgs x 1 rep
    - 45.0 kgs x 1 rep
    - 45.0 kgs x 1 rep
    - 45.0 kgs x 1 rep
    - 45.0 kgs x 1 rep
    - 45.0 kgs x 1 rep
    - 45.0 kgs x 1 rep
    - 45.0 kgs x 1 rep

    ** Dead Stop Overhead Press ** (Press)
    - Total Volume: 1,695 kgs
    - 20.0 kgs x 9 reps
    - 30.0 kgs x 6 reps
    - 37.5 kgs x 2 reps
    - 45.0 kgs x 3 reps [PR]
    - 45.0 kgs x 3 reps
    - 45.0 kgs x 3 reps
    - 45.0 kgs x 3 reps
    - 45.0 kgs x 3 reps
    - 45.0 kgs x 3 reps
    - 45.0 kgs x 3 reps
    - 45.0 kgs x 3 reps
    - 45.0 kgs x 2 reps
    - 45.0 kgs x 2 reps

    ** Neutral Chin Up **
    - Total Volume: 940.8 kgs
    - 78.4 kgs x 3 reps [PR]
    - 78.4 kgs x 3 reps
    - 78.4 kgs x 3 reps
    - 78.4 kgs x 3 reps

    ** Low Bar Box Squat **
    - Total Volume: 1,965 kgs
    - 60.0 kgs x 5 reps
    - 80.0 kgs x 3 reps
    - 95.0 kgs x 5 reps [PR]
    - 95.0 kgs x 5 reps
    - 95.0 kgs x 5 reps

    ** Leg Extension Machine **
    - Total Volume: 1,269.1 kgs
    - 34.3 kgs x 12 reps [PR]
    - 34.3 kgs x 10 reps
    - 34.3 kgs x 8 reps
    - 34.3 kgs x 7 reps

    ** Klokov Press **
    - Total Volume: 1,000 kgs
    - 25.0 kgs x 12 reps
    - 25.0 kgs x 10 reps
    - 25.0 kgs x 7 reps
    - 25.0 kgs x 6 reps
    - 25.0 kgs x 5 reps

    ** Rear Delt Dumbbell Raise **
    - Total Volume: 82 kgs
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 9 reps
    - 2.0 kgs x 8 reps

    ** Dumbbell Hammer Curl **
    - Total Volume: 150 kgs
    - 5.0 kgs x 10 reps
    - 5.0 kgs x 10 reps
    - 5.0 kgs x 10 reps

    ** V-Bar Push Down **
    - Total Volume: 730.8 kgs
    - 20.3 kgs x 12 reps [PR]
    - 20.3 kgs x 8 reps
    - 20.3 kgs x 6 reps
    - 20.3 kgs x 5 reps
    - 20.3 kgs x 5 reps
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    FitNotes Workout - Thursday 14th September 2017
    Total Volume: 5,616 kgs
    Total Sets: 27

    ** Paused Barbell Bench Press **
    - Total Volume: 1,167.5 kgs
    - 20.0 kgs x 12 reps
    - 35.0 kgs x 8 reps
    - 50.0 kgs x 4 reps
    - 57.5 kgs x 1 rep
    - 65.0 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: 530 kgs
    - 90.0 kgs x 1 rep
    - 110.0 kgs x 4 reps [PR]

    ** Deadlift **
    - Total Volume: 750 kgs
    - 70.0 kgs x 6 reps
    - 110.0 kgs x 3 reps

    ** Belted Deadlift **
    - Total Volume: 1,162.5 kgs
    - 130.0 kgs x 1 rep
    - 147.5 kgs x 7 reps [PR]

    32mm bar, was hard and my hands are sore af now

    ** Dumbbell Hammer Curl **
    - Total Volume: 180 kgs
    - 5.0 kgs x 12 reps [PR]
    - 5.0 kgs x 12 reps
    - 5.0 kgs x 12 reps

    ** Lateral Dumbbell Raise **
    - Total Volume: 80 kgs
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 9 reps
    - 2.0 kgs x 7 reps

    ** Rear Delt Dumbbell Raise **
    - Total Volume: 84 kgs
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 10 reps
    - 2.0 kgs x 8 reps

    ** Crunch Machine **
    - Total Volume: 1,152 kgs
    - 32.0 kgs x 12 reps
    - 32.0 kgs x 12 reps
    - 32.0 kgs x 12 reps
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    FitNotes Workout - Friday 15th September 2017
    Total Volume: 8,410.8 kgs
    Total Sets: 29

    ** Paused Barbell Bench Press **
    - Total Volume: 2,500 kgs
    - 20.0 kgs x 12 reps
    - 40.0 kgs x 7 reps
    - 55.0 kgs x 6 reps
    - 55.0 kgs x 6 reps
    - 55.0 kgs x 6 reps
    - 55.0 kgs x 6 reps
    - 55.0 kgs x 6 reps
    - 55.0 kgs x 6 reps

    ** Low Bar Back Squat **
    - Total Volume: 500 kgs
    - 40.0 kgs x 6 reps
    - 65.0 kgs x 4 reps

    ** Belted Low Bar Back Squat **
    - Total Volume: 1,785 kgs
    - 85.0 kgs x 7 reps
    - 85.0 kgs x 7 reps
    - 85.0 kgs x 7 reps

    h8 high reps (yes 7 is high xxx)

    ** Deadlift **
    - Total Volume: 2,000 kgs
    - 70.0 kgs x 8 reps
    - 120.0 kgs x 6 reps
    - 120.0 kgs x 6 reps

    ** Dumbbell Hammer Curl **
    - Total Volume: 216 kgs
    - 6.0 kgs x 12 reps [PR]
    - 6.0 kgs x 12 reps
    - 6.0 kgs x 12 reps

    ** Lateral Dumbbell Raise **
    - Total Volume: 80 kgs
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 9 reps
    - 2.0 kgs x 7 reps

    ** Rear Delt Dumbbell Raise **
    - Total Volume: 72 kgs
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps

    ** Crunch Machine **
    - Total Volume: 1,257.8 kgs
    - 33.1 kgs x 14 reps [PR]
    - 33.1 kgs x 12 reps
    - 33.1 kgs x 12 reps
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    I agree on the seven reps being high for a squat
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    TSR Support Team
    (Original post by Implication)
    Start new job tomorrow , don't know when I'll next train but here's goals for next 4 sessions:


    Light day
    Press 45kg x3 x10
    Box squat 95kg x5 x3
    Pull up 81.25kg x2 x4

    PR day
    Bench 65kg x6
    Squat 110kg x4
    Deadlift 147.5kg x7

    Volume day
    Bench 55kg x6 x6
    Squat 85kg x7 x3
    Deadlift 120kg x6 x2

    Light day 2
    Press 38kg x6 x6
    Box squat 100kg x5 x3
    Pull up 80kg x3 x3

    What's the new job son?
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    (Original post by Unistudent77)
    What's the new job son?
    I'm afraid I'm not at liberty to disclose that information. Lol.

    Still finance-related but a different sector and now I'm in central London

    Posted from TSR Mobile
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    TSR Support Team
    (Original post by Implication)
    I'm afraid I'm not at liberty to disclose that information. Lol.

    Still finance-related but a different sector and now I'm in central London

    Posted from TSR Mobile
    No worries, harsh employers if they check your tsr...

    Living in London then or what?
    Salary will be sexy I assume but living costs will not be so fantastic
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    (Original post by Unistudent77)
    ...
    US77, you are obsessed with salary.
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    (Original post by Unistudent77)
    No worries, harsh employers if they check your tsr...

    Living in London then or what?
    Salary will be sexy I assume but living costs will not be so fantastic
    Yeah it's unlikely but rather be safe!

    Living in high Wycombe, so not quite. 60-80 mins door-to-desk commute though so not bad.

    Salary higher than before, just enough to cover travel - but not the other increases to cost of living!
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    (Original post by Implication)
    Yeah it's unlikely but rather be safe!

    Living in high Wycombe, so not quite. 60-80 mins door-to-desk commute though so not bad.

    Salary higher than before, just enough to cover travel - but not the other increases to cost of living!
    Ayyy! Hit up my Dads pub sometime, it's in Stokenchurch, the Mowchak. Tell him Shahe sent you.
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    (Original post by Gone Revising II)
    US77, you are obsessed with salary.
    Is there anything else to a job?!?!

    (Very much joking as you could pay me 100k to do my current job and I would not do it long-term)

    (Original post by Sae.HH)
    Ayyy! Hit up my Dads pub sometime, it's in Stokenchurch, the Mowchak. Tell him Shahe sent you.
    Repping you for the strength of your beard game in your display pic

    (Original post by Implication)
    Yeah it's unlikely but rather be safe!

    Living in high Wycombe, so not quite. 60-80 mins door-to-desk commute though so not bad.

    Salary higher than before, just enough to cover travel - but not the other increases to cost of living!
    Yeah suppose.

    That's not an awful commute tbf, up to 90 min is acceptable imo.
    My lack of commute is probably what makes my job somewhat bearable. I finished at 7:30 tonight, home by 7:39 lol.

    Yeah fair, has the wife also made the trip? Quite a change from Nottingham like
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    (Original post by Unistudent77)
    X
    Thanks
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    (Original post by Sae.HH)
    Ayyy! Hit up my Dads pub sometime, it's in Stokenchurch, the Mowchak. Tell him Shahe sent you.
    Wife is currently trying gluten free to address chronic pain.. if it doesn't work then we definitely will! How to pronounce shahe?

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    (Original post by Unistudent77)
    Is there anything else to a job?!?!

    (Very much joking as you could pay me 100k to do my current job and I would not do it long-term)



    Repping you for the strength of your beard game in your display pic



    Yeah suppose.

    That's not an awful commute tbf, up to 90 min is acceptable imo.
    My lack of commute is probably what makes my job somewhat bearable. I finished at 7:30 tonight, home by 7:39 lol.

    Yeah fair, has the wife also made the trip? Quite a change from Nottingham like
    I have a very low commute tolerance but yeah it's not too bad - I like my spare time too much!

    I wouldn't accept a commute this long if I was regularly doing more than 40ish hours tho (e.g. finishing at 7.30 ) Where do you work? Don't think we've caught up since you graduated


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