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    FitNotes Workout - Sunday 1st May 2016

    ** Deadlift **
    - 60.0 kgs x 8 reps
    - 60.0 kgs x 5 reps
    - 102.5 kgs x 3 reps
    - 115.0 kgs x 3 reps
    - 130.0 kgs x 6 reps
    Forgot chalk

    ** Barbell Squat **
    - 35.0 kgs x 5 reps
    - 35.0 kgs x 5 reps
    - 60.0 kgs x 5 reps
    - 72.5 kgs x 3 reps
    - 82.5 kgs x 5 reps
    - 82.5 kgs x 5 reps
    - 82.5 kgs x 4 rep
    Total=82.5kgx14

    ** Hyperextension **
    - 77.2 kgs x 13 reps
    - 77.2 kgs x 13 reps
    - 77.2 kgs x 13 reps

    ** Seated Dumbbell Press **
    - 10.0 kgs x 16 reps
    - 10.0 kgs x 16 reps
    - 10.0 kgs x 16 reps
    - 12.0 kgs x 13 reps
    - 12.0 kgs x 13 reps
    - 12.0 kgs x 13 reps

    ** Lateral Dumbbell Raise **
    - 2.5 kgs x 13 reps
    - 2.5 kgs x 13 reps
    - 2.5 kgs x 13 reps

    ** Rear Delt Dumbbell Raise **
    - 1.25 kgs x 13 reps
    - 1.25 kgs x 13 reps
    - 1.25 kgs x 13 reps

    ** L-sit with bum on ground **
    - 00:50
    - 00:50
    - 00:50
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    Today's running: 6.15mi in 01:02:26
    Avg pace: 10:06/mi


    9.9k lol... i'll get there soon
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    FitNotes Workout - Tuesday 3rd May 2016

    ** Pendlay Row **
    - 25.0 kgs x 10 reps
    - 40.0 kgs x 12 reps
    - 40.0 kgs x 12 reps
    - 40.0 kgs x 12 reps
    - 40.0 kgs x 12 reps

    ** Lat Pulldown (Chinup Grip) **
    - 35.5 kgs x 8 reps
    - 57.0 kgs x 12 reps
    - 57.0 kgs x 12 reps
    - 57.0 kgs x 12 reps
    - 57.0 kgs x 8 reps

    ** Face Pull **
    - 13.75 kgs x 14 reps
    - 13.75 kgs x 14 reps
    - 13.75 kgs x 14 reps

    ** Rope Curl **
    - 11.25 kgs x 13 reps
    - 11.25 kgs x 13 reps
    - 11.25 kgs x 13 reps

    ** Drag Curl **
    - 10.0 kgs x 14 reps
    - 10.0 kgs x 14 reps
    - 10.0 kgs x 14 reps

    ** Lateral Dumbbell Raise **
    - 3.0 kgs x 14 reps
    - 3.0 kgs x 13 reps
    - 3.0 kgs x 10 reps
    - 3.0 kgs x 9 reps

    ** Rear Delt Dumbbell Raise **
    - 2.0 kgs x 13 reps
    - 2.0 kgs x 13 reps
    - 2.0 kgs x 13 reps

    ** Sit up (pike) **
    - 75.1 kgs x 14 reps
    - 75.1 kgs x 14 reps
    - 75.1 kgs x 14 reps
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    Thoroughly disappointed with bench. Decided to stop at 25 reps when I only got 7 on the first set. Think I'll probably change set/rep scheme, not sure whether to do some lower rep stuff for a bit and see how that goes.

    Getting weaker is perhaps due to cutting calories, but even that's pissing me off at the mo as I'm not actually dropping any weight. I was maintaining a bodyweight only 1kg heavier than this with like 800cal/day more and minimal cardio..

    FitNotes Workout - Thursday 5th May 2016

    ** Flat Barbell Bench Press **
    - 20.0 kgs x 12 reps
    - 20.0 kgs x 10 reps
    - 40.0 kgs x 8 reps
    - 50.0 kgs x 4 reps
    - 60.0 kgs x 7 reps
    - 60.0 kgs x 4 reps
    - 60.0 kgs x 3 reps
    - 60.0 kgs x 3 reps
    - 60.0 kgs x 3 reps
    - 60.0 kgs x 3 reps
    - 60.0 kgs x 3 reps

    ** Incline Barbell Bench Press **
    - 20.0 kgs x 10 reps
    - 40.0 kgs x 8 reps
    - 40.0 kgs x 8 reps
    - 40.0 kgs x 8 reps
    - 40.0 kgs x 8 reps
    - 40.0 kgs x 8 reps

    ** EZ-Bar Skullcrusher **
    - 20.0 kgs x 15 reps
    - 20.0 kgs x 15 reps
    - 20.0 kgs x 15 reps

    ** V-Bar Push Down **
    - 17.5 kgs x 15 reps
    - 17.5 kgs x 15 reps
    - 17.5 kgs x 15 reps
    - 17.5 kgs x 15 reps
    - 17.5 kgs x 15 reps

    ** Lateral Dumbbell Raise **
    - 3.0 kgs x 15 reps
    - 3.0 kgs x 14 reps
    - 3.0 kgs x 14 reps

    ** Rear Delt Dumbbell Raise **
    - 2.0 kgs x 14 reps
    - 2.0 kgs x 14 reps
    - 2.0 kgs x 14 reps

    ** Bent-knee L-sit **
    - 00:05
    - 00:05
    - 00:05
    - 00:05
    - 00:05
    - 00:05
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    Today's running: 6.72mi in 1:09:18
    Avg pace: 10:17/mi

    woo, my first ever >10k
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    FitNotes Workout - Saturday 7th May 2016

    ** Deadlift **
    - 50.0 kgs x 10 reps
    - 90.0 kgs x 6 reps
    - 110.0 kgs x 6 reps
    - 122.5 kgs x 3 reps
    - 137.5 kgs x 6 reps

    ** Barbell Squat **
    - 40.0 kgs x 5 reps
    - 40.0 kgs x 5 reps
    - 55.0 kgs x 5 reps
    - 70.0 kgs x 3 reps
    - 85.0 kgs x 4 reps
    - 85.0 kgs x 3 reps
    - 85.0 kgs x 3 reps
    - 85.0 kgs x 2 reps

    ** Hyperextension **
    - 76.4 kgs x 12 reps
    - 76.4 kgs x 12 reps
    - 76.4 kgs x 12 reps
    - 76.4 kgs x 12 reps
    - 76.4 kgs x 12 reps

    ** Klokov Press **
    - 20.0 kgs x 12 reps
    - 20.0 kgs x 15 reps
    - 20.0 kgs x 12 reps
    - 20.0 kgs x 12 reps
    - 20.0 kgs x 12 reps

    ** Lateral Dumbbell Raise **
    - 3.0 kgs x 12 reps
    - 3.0 kgs x 12 reps
    - 3.0 kgs x 12 reps
    - 3.0 kgs x 12 reps
    - 3.0 kgs x 12 reps

    ** Rear Delt Dumbbell Raise **
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps

    ** Seated Dumbbell Press **
    - 12.0 kgs x 12 reps
    - 12.0 kgs x 12 reps
    - 12.0 kgs x 12 reps
    - 12.0 kgs x 10 reps
    - 12.0 kgs x 8 reps
    - 12.0 kgs x 7 reps
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    at my parents' house for a week before exams. Not worth unfreezing my gym membership so making do at home

    FitNotes Workout - Monday 9th May 2016

    ** Chin Up **
    - 71.4 kgs x 3 reps
    - 71.4 kgs x 3 reps
    - 71.4 kgs x 3 reps
    - 71.4 kgs x 3 reps
    - 71.4 kgs x 3 reps
    - 71.4 kgs x 3 reps
    - 71.4 kgs x 3 reps
    - 71.4 kgs x 3 reps
    - 71.4 kgs x 3 reps
    - 71.4 kgs x 3 reps
    - 71.4 kgs x 10 reps

    ** Underhand Barbell Row **
    - 16.0 kgs x 10 reps
    - 26.0 kgs x 8 reps
    - 36.0 kgs x 10 reps
    - 36.0 kgs x 10 reps
    - 36.0 kgs x 10 reps
    - 36.0 kgs x 10 reps
    - 36.0 kgs x 10 reps

    ** Barbell Curl **
    - 16.0 kgs x 10 reps
    - 16.0 kgs x 10 reps
    - 16.0 kgs x 10 reps
    - 16.0 kgs x 10 reps
    - 16.0 kgs x 10 reps

    ** Dumbbell Curl **
    - 5.7 kgs x 10 reps
    - 5.7 kgs x 10 reps
    - 5.7 kgs x 10 reps
    - 5.7 kgs x 10 reps
    - 5.7 kgs x 10 reps

    ** Lateral Dumbbell Raise **
    - 2.7 kgs x 13 reps
    - 2.7 kgs x 13 reps
    - 2.7 kgs x 13 reps
    - 2.7 kgs x 10 reps
    - 2.7 kgs x 12 reps
    - 2.7 kgs x 11 reps

    ** Rear Delt Dumbbell Raise **
    - 1.7 kgs x 13 reps
    - 1.7 kgs x 13 reps
    - 1.7 kgs x 13 reps
    - 1.7 kgs x 13 reps
    - 1.7 kgs x 13 reps

    ** Sit up (pike) **
    - 74.7 kgs x 14 reps
    - 74.7 kgs x 14 reps
    - 74.7 kgs x 14 reps
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    FitNotes Workout - Wednesday 11th May 2016

    ** Decline Push Up **
    - 70.5 kgs x 10 reps
    - 70.5 kgs x 10 reps
    - 70.5 kgs x 10 reps
    - 70.5 kgs x 10 reps
    - 70.5 kgs x 10 reps

    ** Barbell Wide Grip Floor Press **
    - 16.0 kgs x 12 reps
    - 36.0 kgs x 8 reps
    - 46.0 kgs x 10 reps
    - 46.0 kgs x 10 reps
    - 46.0 kgs x 10 reps
    - 46.0 kgs x 10 reps
    - 46.0 kgs x 10 reps

    ** Bench Dip **
    - 70.5 kgs x 15 reps
    - 70.5 kgs x 15 reps
    - 70.5 kgs x 15 reps
    - 70.5 kgs x 15 reps
    - 70.5 kgs x 15 reps

    ** Dumbbell French Press **
    - 5.7 kgs x 15 reps
    - 5.7 kgs x 15 reps
    - 5.7 kgs x 12 reps
    - 5.7 kgs x 12 reps
    - 5.7 kgs x 12 reps
    - 5.7 kgs x 12 reps

    ** Lateral Dumbbell Raise **
    - 2.7 kgs x 14 reps
    - 2.7 kgs x 14 reps
    - 2.7 kgs x 14 reps

    ** Rear Delt Dumbbell Raise **
    - 1.7 kgs x 14 reps
    - 1.7 kgs x 14 reps
    - 1.7 kgs x 14 reps

    ** Bent-knee L-sit **
    - 00:07
    - 00:08
    - 00:08
    - 00:08
    - 00:08
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    Today's running:7.13mi in 1:11:01
    Avg pace: 09:57/mi

    Awful run but accidentally better pace and distance than last time. Basically I wanted to run cross country to a village nearby but the first path I tried was falling apart then overgrown then bees everywhere (eep) so I ended up turning back. Pretty sure my speed was really up and down as I would have panicked near an overgrown part of if I heard a buzz lol. Anyway was absolutely knackered by 50 minutes in ;_; I did find a good path, though I didn't make it all the way there this time.
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    Still at home so no rack, not much weight etc.


    FitNotes Workout - Friday 13th May 2016

    ** Romanian Deadlift **
    - 16.0 kgs x 15 reps
    - 46.0 kgs x 8 reps
    - 66.0 kgs x 5 reps
    - 86.0 kgs x 8 reps
    - 86.0 kgs x 8 reps
    - 86.0 kgs x 8 reps
    - 86.0 kgs x 8 reps

    ** Barbell Partial Squat **
    - 16.0 kgs x 10 reps
    - 26.0 kgs x 8 reps
    - 36.0 kgs x 12 reps
    - 36.0 kgs x 12 reps
    - 36.0 kgs x 12 reps
    - 36.0 kgs x 12 reps

    Partials because oly shoes are at uni - probably around parallel; just above

    ** Klokov Press **
    - 16.0 kgs x 13 reps
    - 16.0 kgs x 13 reps
    - 16.0 kgs x 13 reps
    - 16.0 kgs x 14 reps
    - 16.0 kgs x 20 reps

    ** Lateral Dumbbell Raise **
    - 1.7 kgs x 14 reps
    - 1.7 kgs x 14 reps
    - 1.7 kgs x 14 reps
    - 1.7 kgs x 14 reps
    - 1.7 kgs x 14 reps

    ** Rear Delt Dumbbell Raise **
    - 1.0 kgs x 14 reps
    - 1.0 kgs x 14 reps
    - 1.0 kgs x 14 reps
    - 1.0 kgs x 14 reps
    - 1.0 kgs x 14 reps

    ** Overhead Press **
    - 16.0 kgs x 15 reps
    - 16.0 kgs x 15 reps
    - 16.0 kgs x 15 reps
    - 16.0 kgs x 15 reps
    - 16.0 kgs x 15 reps

    ** Sit up (pike) **
    - 73.7 kgs x 15 reps
    - 73.7 kgs x 15 reps
    - 73.7 kgs x 15 reps
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    Before I read underneath I was like bro, say no to pin squats or lockouts

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    (Original post by Angry cucumber)
    Before I read underneath I was like bro, say no to pin squats or lockouts

    Posted from TSR Mobile
    yeah wouldn't do this intentionally haha. should probably squat without shoes more to work on depth/flexibility, kinda hurt my hip flexor a bit though :\


    in other news, my fianceé has glandular fever. this isn't going to go well
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    FitNotes Workout - Tuesday 17th May 2016

    ** Flat Barbell Bench Press **
    - 20.0 kgs x 12 reps
    - 35.0 kgs x 8 reps
    - 50.0 kgs x 4 reps
    - 62.5 kgs x 5 reps
    - 62.5 kgs x 4 reps
    - 62.5 kgs x 4 reps

    ** Incline Barbell Bench Press **
    - 20.0 kgs x 10 reps
    - 40.0 kgs x 9 reps
    - 40.0 kgs x 9 reps
    - 40.0 kgs x 9 reps
    - 40.0 kgs x 9 reps

    ** Incline Dumbbell Bench Press **
    - 14.0 kgs x 12 reps
    - 14.0 kgs x 12 reps
    - 14.0 kgs x 12 reps
    - 14.0 kgs x 12 reps

    ** EZ-Bar Skullcrusher **
    - 22.5 kgs x 12 reps
    - 22.5 kgs x 12 reps
    - 22.5 kgs x 12 reps

    ** V-Bar Push Down **
    - 21.0 kgs x 12 reps
    - 21.0 kgs x 12 reps
    - 21.0 kgs x 12 reps
    - 21.0 kgs x 10 reps
    - 21.0 kgs x 10 reps
    - 21.0 kgs x 9 reps

    ** Lateral Dumbbell Raise **
    - 3.0 kgs x 13 reps
    - 3.0 kgs x 13 reps
    - 3.0 kgs x 13 reps

    ** Rear Delt Dumbbell Raise **
    - 2.0 kgs x 13 reps
    - 2.0 kgs x 13 reps
    - 2.0 kgs x 13 preps
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    hm just realised I think 62.5x5 is a paused pr, yay
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    FitNotes Workout - Wednesday 18th May 2016

    ** Deadlift **
    - 60.0 kgs x 6 reps
    - 90.0 kgs x 5 reps
    - 110.0 kgs x 8 reps
    - 110.0 kgs x 8 reps

    ** Barbell Squat **
    - 40.0 kgs x 5 reps
    - 40.0 kgs x 5 reps
    - 60.0 kgs x 5 reps
    - 75.0 kgs x 2 reps
    - 65.0 kgs x 8 reps
    - 65.0 kgs x 8 reps

    ** Overhead Squat **
    - 20.0 kgs x 5 reps
    - 20.0 kgs x 5 reps
    - 20.0 kgs x 5 reps

    For dat dere mobility

    ** Hyperextension **
    - 74.7 kgs x 13 reps
    - 74.7 kgs x 13 reps
    - 74.7 kgs x 13 reps
    - 74.7 kgs x 13 reps
    - 74.7 kgs x 13 reps

    ** Klokov Press **
    - 20.0 kgs x 13 reps
    - 20.0 kgs x 13 reps
    - 20.0 kgs x 13 reps
    - 20.0 kgs x 13 reps
    - 20.0 kgs x 13 reps

    ** Lateral Dumbbell Raise **
    - 2.0 kgs x 14 reps
    - 2.0 kgs x 14 reps
    - 2.0 kgs x 14 reps
    - 2.0 kgs x 14 reps
    - 2.0 kgs x 14 reps

    ** Rear Delt Dumbbell Raise **
    - 1.25 kgs x 14 reps
    - 1.25 kgs x 14 reps
    - 1.25 kgs x 14 reps
    - 1.25 kgs x 14 reps
    - 1.25 kgs x 14 reps

    ** Seated Dumbbell Press **
    - 10.0 kgs x 13 reps
    - 10.0 kgs x 13 reps
    - 10.0 kgs x 13 reps
    - 10.0 kgs x 13 reps
    - 10.0 kgs x 13 reps
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    had my bf% tested on one of those electric scale things today. he said they are accurate to within 10-15% (i hope he meant 10-15% of the reading and not 10-15% bodyfat!!)

    so my navy bf% on monday was 14.27%
    my 'actual' bf% today was18%\pm2.7% lol

    idk which to believe (if either!), i have a 2-pack in good lighting but :dontknow: i'll stick to using navy to see if im getting leaner or not as all i need for that is a tape measure

    apparently i have 5% visceral fat and 40% muscle.. whatever that means
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    I wouldn't even bother with those :lol:
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    (Original post by Angry cucumber)
    I wouldn't even bother with those :lol:
    yeah i've heard they were crap but they had them out in jubilee today wanting to measure everyone i still don't know how its possible to accurate determine bf% without literally dissecting someone lol
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    FitNotes Workout - Friday 20th May 2016

    Back still twinging from squats on weds, glad I didn't try 'heavy'


    ** Pendlay Row **
    - 25.0 kgs x 10 reps
    - 35.0 kgs x 8 reps
    - 42.5 kgs x 8 reps
    - 42.5 kgs x 8 reps
    - 42.5 kgs x 8 reps
    - 42.5 kgs x 16 reps

    ** Lat Pulldown **
    - 28.5 kgs x 12 reps
    - 49.5 kgs x 8 reps
    - 49.5 kgs x 8 reps
    - 49.5 kgs x 8 reps
    - 49.5 kgs x 8 reps

    ** Face Pull **
    - 12.5 kgs x 13 reps
    - 12.5 kgs x 13 reps
    - 12.5 kgs x 13 reps
    - 12.5 kgs x 13 reps
    - 12.5 kgs x 13 reps

    ** Rope Curl **
    - 10.0 kgs x 13 reps
    - 10.0 kgs x 13 reps
    - 10.0 kgs x 13 reps
    - 10.0 kgs x 13 reps
    - 10.0 kgs x 13 reps

    ** Barbell Curl **
    - 15.0 kgs x 11 reps
    - 15.0 kgs x 11 reps
    - 15.0 kgs x 11 reps
    - 15.0 kgs x 11 reps
    - 15.0 kgs x 11 reps

    ** Lateral Dumbbell Raise **
    - 13.0 kgs x 14 reps
    - 13.0 kgs x 14 reps
    - 13.0 kgs x 10 reps
    - 13.0 kgs x 10 reps

    ** Rear Delt Dumbbell Raise **
    - 2.0 kgs x 14 reps
    - 2.0 kgs x 14 reps
    - 2.0 kgs x 14 reps

    ** Bent-knee L-sit **
    - 00:10
    - 00:10
    - 00:10
    - 00:10
    - 00:10
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    Today's running: 7.78mi in 01.17.27
    Avg pace: 09.55/mi
 
 
 
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