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    accidental PRs errywhere


    FitNotes Workout - Wednesday 20th September 2017
    Total Volume: 9,410.1 kgs
    Total Sets: 42

    ** Low Bar Box Squat **
    - Total Volume: 2,220 kgs
    - 20.0 kgs x 7 reps [PR]
    - 40.0 kgs x 6 reps [PR]
    - 60.0 kgs x 3 reps
    - 80.0 kgs x 2 reps
    - 100.0 kgs x 5 reps [PR]
    - 100.0 kgs x 5 reps
    - 100.0 kgs x 5 reps

    ** Dead Stop Overhead Press **
    - Total Volume: 1,648 kgs
    - 20.0 kgs x 8 reps
    - 30.0 kgs x 4 reps
    - 38.0 kgs x 6 reps [PR]
    - 38.0 kgs x 6 reps
    - 38.0 kgs x 6 reps
    - 38.0 kgs x 6 reps
    - 38.0 kgs x 6 reps
    - 38.0 kgs x 6 reps

    ** Neutral Chin Up **
    - Total Volume: 940.8 kgs
    - 78.4 kgs x 4 reps [PR]
    - 78.4 kgs x 4 reps
    - 78.4 kgs x 4 reps

    ** Leg Extension Machine **
    - Total Volume: 1,372 kgs
    - 34.3 kgs x 12 reps
    - 34.3 kgs x 9 reps
    - 34.3 kgs x 7 reps
    - 34.3 kgs x 6 reps
    - 34.3 kgs x 6 reps

    ** Klokov Press **
    - Total Volume: 950 kgs
    - 25.0 kgs x 12 reps
    - 25.0 kgs x 11 reps
    - 25.0 kgs x 6 reps
    - 25.0 kgs x 5 reps
    - 25.0 kgs x 4 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

    ** V-Bar Push Down **
    - Total Volume: 751.1 kgs
    - 20.3 kgs x 12 reps
    - 20.3 kgs x 9 reps
    - 20.3 kgs x 6 reps
    - 20.3 kgs x 5 reps
    - 20.3 kgs x 5 reps

    ** Dumbbell Hammer Curl **
    - Total Volume: 252 kgs
    - 7.0 kgs x 12 reps [PR]
    - 7.0 kgs x 12 reps
    - 7.0 kgs x 12 reps

    ** Crunch Machine **
    - Total Volume: 1,231.2 kgs
    - 34.2 kgs x 12 reps
    - 34.2 kgs x 12 reps
    - 34.2 kgs x 12 reps
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    Goals for next week

    PR day
    Bench 69kg x5
    Squat 115kg x3
    Deadlift 155kg x5

    Volume day
    Bench 59kg x5 x7
    Squat 92.5kg x5 x4
    Deadlift 127.5kg x5 x2
    • TSR Support Team
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    (Original post by Implication)
    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


    Posted from TSR Mobile
    Yeah same here, you only have one life.... I wouldn't want to spend 4 rs a day commuting or something

    Yeah exactly. Well I work 38 hrs a week... But the shift times are rubbish being so late finishing.

    I work at an insurance broker so sell different forms of life insurance.

    However was promised 30-35k first year earnings and it's nothing like that. Nobody is breaching 20k.
    They said i'm doing well and being lined up for promotion yet I've made no bonus so on the 15k basic wage which works out at £8.22 an hr. When you factor in rent and monthly petrol costs it leaves me with very little to save away.

    I don't like the job, don't want to be promoted (but I know I could have been) so decided to apply to the police about 2 months ago.

    Have passed all the various stages so far so now I have my interview(s) the very end of next month.

    Basically could not do the police process and this job (as they'd sack me if they knew what I was doing, people were let go for changing their CV - they just say you're being sacked for 'poor performance' and pay you in Lieu).

    So my position was untenable given I was over 2 hrs late for work yesterday so I resigned.

    Gonna get part-time job and prepare for interview. If unsuccessful, keep part-time job and volunteer for the specials on top then re-apply.

    I'm looking for a career and want something I can see myself in for the next 5 years plus. Sales was not it (despite being moderately good at it).
    That's your update bro haha
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    (Original post by Implication)
    Wife is currently trying gluten free to address chronic pain.. if it doesn't work then we definitely will! How to pronounce shahe?

    Posted from TSR Mobile
    Ah that sucks. Hope she gets better. Shah--he It's also a restaurant on the other side. I probably won't be back there until Christmas though.
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    (Original post by Sae.HH)
    Ah that sucks. Hope she gets better. Shah--he It's also a restaurant on the other side. I probably won't be back there until Christmas though.
    I was always pronouncing it as 'Shay' haha. My bad...
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    (Original post by Unistudent77)
    I was always pronouncing it as 'Shay' haha. My bad...
    Haha yeah a fair % of people make that mistake :p: Not to worry
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    Thanks you from the area then?

    Posted from TSR Mobile
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    2/3 not bad


    FitNotes Workout - Sunday 24th September 2017
    Total Volume: 4,251 kgs
    Total Sets: 23

    ** Paused Barbell Bench Press **
    - Total Volume: 1,106 kgs
    - 20.0 kgs x 10 reps
    - 40.0 kgs x 8 reps
    - 50.0 kgs x 5 reps
    - 60.0 kgs x 1 rep
    - 69.0 kgs x 4 reps

    Disappointed with this - wanted 5 and not sure why I didn't go for it. I remember the 4th rep was quite tough but my left hamstring was cramping nastily too so I'm not sure if I couldve made the 5th and didn't try or if there was no hope

    ** Low Bar Back Squat **
    - Total Volume: 680 kgs
    - 40.0 kgs x 5 reps
    - 60.0 kgs x 4 reps
    - 80.0 kgs x 3 reps

    ** Belted Low Bar Back Squat **
    - Total Volume: 445 kgs
    - 100.0 kgs x 1 rep
    - 115.0 kgs x 3 reps [PR]

    still fairly bent over on my PR sets, think my volume days are a lot better though

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

    ** Belted Deadlift **
    - Total Volume: 910 kgs
    - 135.0 kgs x 1 rep
    - 155.0 kgs x 5 reps [PR]

    tough

    ** Dumbbell 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: 72 kgs
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 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
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    FitNotes Workout - Tuesday 26th September 2017
    Total Volume: 6,730 kgs
    Total Sets: 21

    ** Low Bar Back Squat **
    - Total Volume: 440 kgs
    - 40.0 kgs x 5 reps
    - 60.0 kgs x 4 reps

    ** Belted Low Bar Back Squat **
    - Total Volume: 1,930 kgs
    - 80.0 kgs x 1 rep
    - 92.5 kgs x 5 reps
    - 92.5 kgs x 5 reps
    - 92.5 kgs x 5 reps
    - 92.5 kgs x 5 reps

    ** Paused Barbell Bench Press **
    - Total Volume: 2,555 kgs
    - 20.0 kgs x 10 reps
    - 40.0 kgs x 6 reps
    - 50.0 kgs x 1 rep
    - 59.0 kgs x 5 reps
    - 59.0 kgs x 5 reps
    - 59.0 kgs x 5 reps
    - 59.0 kgs x 5 reps
    - 59.0 kgs x 5 reps
    - 59.0 kgs x 5 reps
    - 59.0 kgs x 5 reps

    ** Deadlift **
    - Total Volume: 1,805 kgs
    - 70.0 kgs x 6 reps
    - 110.0 kgs x 1 rep
    - 127.5 kgs x 5 reps
    - 127.5 kgs x 5 reps
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    Goals for next workouts

    Light day
    Box squat 102.5kg x5 x3
    Press 41kg x5 x7
    Pull up 85kg x2 x4

    PR day
    Bench 72.5kg x3
    Squat 122.5kg x1
    Deadlift 165kg x2

    Volume day
    Bench 63kg x4 x8
    Squat 97.5kg x4 x4
    Deadlift 135kg x3 x3
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    I guess PRs on light days are my new thing

    FitNotes Workout - Thursday 28th September 2017
    Total Volume: 9,506.65 kgs
    Total Sets: 42

    ** Dead Stop Overhead Press **
    - Total Volume: 1,797.5 kgs
    - 20.0 kgs x 10 reps
    - 32.5 kgs x 5 reps
    - 41.0 kgs x 5 reps [PR]
    - 41.0 kgs x 5 reps
    - 41.0 kgs x 5 reps
    - 41.0 kgs x 5 reps
    - 41.0 kgs x 5 reps
    - 41.0 kgs x 5 reps
    - 41.0 kgs x 5 reps

    ** Low Bar Box Squat **
    - Total Volume: 2,260 kgs
    - 40.0 kgs x 6 reps
    - 62.5 kgs x 5 reps
    - 85.0 kgs x 2 reps
    - 102.5 kgs x 5 reps [PR]
    - 102.5 kgs x 5 reps
    - 102.5 kgs x 5 reps

    ** Neutral Chin Up **
    - Total Volume: 917.55 kgs
    - 78.3 kgs x 2 reps
    - 84.55 kgs x 3 reps [PR]
    - 84.55 kgs x 3 reps
    - 84.55 kgs x 3 reps

    Irritatingly difficult

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

    ** Klokov Press **
    - Total Volume: 900 kgs
    - 25.0 kgs x 12 reps
    - 25.0 kgs x 12 reps
    - 25.0 kgs x 7 reps
    - 25.0 kgs x 5 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

    ** V-Bar Push Down **
    - Total Volume: 791.7 kgs
    - 20.3 kgs x 12 reps
    - 20.3 kgs x 10 reps
    - 20.3 kgs x 6 reps
    - 20.3 kgs x 6 reps
    - 20.3 kgs x 5 reps

    ** Dumbbell Curl **
    - Total Volume: 216 kgs
    - 6.0 kgs x 12 reps
    - 6.0 kgs x 12 reps
    - 6.0 kgs x 12 reps

    ** Crunch Machine **
    - Total Volume: 1,270.8 kgs
    - 35.3 kgs x 12 reps
    - 35.3 kgs x 12 reps
    - 35.3 kgs x 12 reps
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    3/3 all time PRs bby


    FitNotes Workout - Monday 2nd October 2017
    Total Volume: 3,520 kgs
    Total Sets: 17

    ** Paused Barbell Bench Press **
    - Total Volume: 1,200 kgs
    - 20.0 kgs x 12 reps
    - 35.0 kgs x 8 reps
    - 50.0 kgs x 8 reps
    - 62.5 kgs x 1 rep
    - 72.5 kgs x 3 reps [PR]

    ** Low Bar Back Squat **
    - Total Volume: 720 kgs
    - 50.0 kgs x 7 reps
    - 70.0 kgs x 4 reps
    - 90.0 kgs x 1 rep

    ** Belted Low Bar Back Squat **
    - Total Volume: 230 kgs
    - 107.5 kgs x 1 rep
    - 122.5 kgs x 1 rep [PR]

    ** Dumbbell Curl **
    - Total Volume: 280 kgs
    - 7.0 kgs x 12 reps [PR]
    - 7.0 kgs x 11 reps
    - 7.0 kgs x 9 reps
    - 7.0 kgs x 8 reps

    ** Deadlift **
    - Total Volume: 630 kgs
    - 90.0 kgs x 7 reps

    ** Belted Deadlift **
    - Total Volume: 460 kgs
    - 130.0 kgs x 1 rep
    - 165.0 kgs x 2 reps [PR]
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    (Original post by Implication)
    3/3 all time PRs bby
    4/4* they all count :yes:

    Posted from TSR Mobile
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    Some serious strength gains taking place, I like it
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    (Original post by Enginerd.)
    4/4* they all count :yes:

    Posted from TSR Mobile
    kek, obviously the 7kg curl PR was the toughest

    (Original post by Sae.HH)
    Some serious strength gains taking place, I like it
    ty fren

    I haven't gained any weight in like a month so I don't even know what's hapnin :dontknow:

    Posted from TSR Mobile
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    FitNotes Workout - Thursday 5th October 2017
    Total Volume: 6,973 kgs
    Total Sets: 26

    ** Paused Barbell Bench Press **
    - Total Volume: 2,606 kgs
    - 20.0 kgs x 12 reps
    - 40.0 kgs x 6 reps
    - 55.0 kgs x 2 reps
    - 63.0 kgs x 4 reps
    - 63.0 kgs x 4 reps
    - 63.0 kgs x 4 reps
    - 63.0 kgs x 4 reps
    - 63.0 kgs x 4 reps
    - 63.0 kgs x 4 reps
    - 63.0 kgs x 4 reps
    - 63.0 kgs x 4 reps

    failed this bench session last month, wasn't even that hard today

    ** Low Bar Back Squat **
    - Total Volume: 740 kgs
    - 40.0 kgs x 7 reps
    - 60.0 kgs x 5 reps
    - 80.0 kgs x 2 reps

    ** Belted Low Bar Back Squat **
    - Total Volume: 1,560 kgs
    - 97.5 kgs x 4 reps
    - 97.5 kgs x 4 reps
    - 97.5 kgs x 4 reps
    - 97.5 kgs x 4 reps

    ** Deadlift **
    - Total Volume: 1,815 kgs
    - 60.0 kgs x 5 reps
    - 100.0 kgs x 3 reps
    - 135.0 kgs x 3 reps
    - 135.0 kgs x 3 reps
    - 135.0 kgs x 3 reps

    PZ

    ** Dumbbell Curl **
    - Total Volume: 252 kgs
    - 7.0 kgs x 12 reps
    - 7.0 kgs x 12 reps
    - 7.0 kgs x 12 reps
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    (Original post by Implication)
    I haven't gained any weight in like a month so I don't even know what's hapnin :dontknow:

    Posted from TSR Mobile
    CNS gainzz, I haven't managed to gain weight in like a month so i've just resigned myself to a cut lol.
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    Goals for next sessions

    Light day
    Box squat 105kg x5 x3
    Press 43.5kg x4 x8
    Pull up 83.75kg x3 x3

    PR day
    Bench 76.5kg x1
    Squat 127.5kg x1
    Deadlift 172.5kg x1

    Volume day
    Bench 66.5kg x3 x10
    Squat 105kg x3 x5
    Deadlift 145kg x2 x4

    Light day
    Box squat 107.5kg x5 x3
    Press 47.5kg x3 x10
    Pull up 88.75kg x2 x4
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    3 all time PRs, therefore a PR total of 376.5kg

    Gotta restrain myself from just attempting 4/3/1.5 plate next PR sesh lol, will be there in <2 months with standard progression anyway


    FitNotes Workout - Tuesday 10th October 2017
    Total Volume: 3,457.5 kgs
    Total Sets: 20

    ** Paused Barbell Bench Press **
    - Total Volume: 991.5 kgs
    - 20.0 kgs x 12 reps
    - 40.0 kgs x 8 reps
    - 55.0 kgs x 4 reps
    - 67.5 kgs x 1 rep
    - 67.5 kgs x 1 rep
    - 76.5 kgs x 1 rep [PR]

    harder than I was expecting based on last time's 74.5 x 2

    ** Low Bar Back Squat **
    - Total Volume: 720 kgs
    - 50.0 kgs x 7 reps
    - 70.0 kgs x 4 reps
    - 90.0 kgs x 1 rep

    ** Belted Low Bar Back Squat **
    - Total Volume: 237.5 kgs
    - 110.0 kgs x 1 rep
    - 127.5 kgs x 1 rep [PR]

    surprisingly easy

    ** Deadlift **
    - Total Volume: 890 kgs
    - 70.0 kgs x 8 reps
    - 110.0 kgs x 3 reps

    ** Belted Deadlift **
    - Total Volume: 322.5 kgs
    - 150.0 kgs x 1 rep
    - 172.5 kgs x 1 rep [PR]

    easy off the floor, slow past the knee then easy lockout. Weird or na?

    ** Dumbbell Curl **
    - Total Volume: 296 kgs
    - 8.0 kgs x 12 reps [PR]
    - 8.0 kgs x 10 reps
    - 8.0 kgs x 6 reps
    - 8.0 kgs x 5 reps
    - 8.0 kgs x 4 reps
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    (Original post by Implication)
    easy off the floor, slow past the knee then easy lockout. Weird or na?
    That's more or less my weak spot- I'm weak for a few inches from most of the way up my shin to mid knee. A powerlifter told me that's the best weak spot because it's where you should be weak because it's the position with worst leverages. Apparently working on speed off the floor is the answer. No idea if that's true.


    And well done on all the many PRs, your curls are getting strong
 
 
 
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