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    anyone know how to copy all history from one exercise to a new one? I want to clear out my box squat history into a new exercise as I've been doing them on a box that's too high (only suitable thing in gym)

    FitNotes Workout - Tuesday 24th October 2017
    Total Volume: 7,934 kgs
    Total Sets: 36

    ** Low Bar Box Squat **
    - Total Volume: 2,500 kgs
    - 40.0 kgs x 8 reps
    - 70.0 kgs x 5 reps
    - 90.0 kgs x 2 reps
    - 110.0 kgs x 5 reps [PR]
    - 110.0 kgs x 5 reps
    - 110.0 kgs x 5 reps

    ** Leg Extension Machine **
    - Total Volume: 1,317.6 kgs
    - 36.6 kgs x 12 reps [PR]
    - 36.6 kgs x 12 reps
    - 36.6 kgs x 12 reps

    ** Neutral Chin Up **
    - Total Volume: 1,425.6 kgs
    - 79.2 kgs x 3 reps
    - 79.2 kgs x 3 reps
    - 79.2 kgs x 3 reps
    - 79.2 kgs x 3 reps
    - 79.2 kgs x 3 reps
    - 79.2 kgs x 3 reps

    ** Dead Stop Overhead Press **
    - Total Volume: 880 kgs
    - 20.0 kgs x 8 reps
    - 30.0 kgs x 4 reps
    - 40.0 kgs x 5 reps
    - 40.0 kgs x 5 reps
    - 40.0 kgs x 5 reps

    ** Klokov Press **
    - Total Volume: 780 kgs
    - 20.0 kgs x 12 reps
    - 20.0 kgs x 12 reps
    - 20.0 kgs x 8 reps
    - 20.0 kgs x 7 reps

    ** Lateral Machine Raise **
    - Total Volume: 162 kgs
    - 4.5 kgs x 12 reps [PR]
    - 4.5 kgs x 12 reps
    - 4.5 kgs x 12 reps

    ** Rear Delt Machine Fly **
    - Total Volume: 162 kgs
    - 4.5 kgs x 12 reps [PR]
    - 4.5 kgs x 12 reps
    - 4.5 kgs x 12 reps

    ** Rope Push Down **
    - Total Volume: 422.4 kgs
    - 10.2 kgs x 12 reps
    - 12.5 kgs x 12 reps
    - 12.5 kgs x 12 reps

    ** Rope Curl **
    - Total Volume: 284.4 kgs
    - 7.9 kgs x 12 reps
    - 7.9 kgs x 12 reps
    - 7.9 kgs x 12 reps
    Posted on the TSR App. Download from Apple or Google Play
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    FitNotes Workout - Thursday 26th October 2017
    Total Volume: 8,273.1 kgs
    Total Sets: 29

    ** Paused Barbell Bench Press **
    - Total Volume: 2,730 kgs
    - 20.0 kgs x 12 reps
    - 40.0 kgs x 6 reps
    - 50.0 kgs x 3 reps
    - 60.0 kgs x 5 reps
    - 60.0 kgs x 5 reps
    - 60.0 kgs x 5 reps
    - 60.0 kgs x 5 reps
    - 60.0 kgs x 5 reps
    - 60.0 kgs x 5 reps
    - 60.0 kgs x 5 reps

    ** Low Bar Back Squat **
    - Total Volume: 460 kgs
    - 40.0 kgs x 5 reps
    - 60.0 kgs x 3 reps
    - 80.0 kgs x 1 rep

    ** Belted Low Bar Back Squat **
    - Total Volume: 950 kgs
    - 95.0 kgs x 5 reps
    - 95.0 kgs x 5 reps

    ** Deadlift **
    - Total Volume: 2,100 kgs
    - 70.0 kgs x 6 reps
    - 110.0 kgs x 3 reps
    - 135.0 kgs x 5 reps
    - 135.0 kgs x 5 reps

    ** Rope Curl **
    - Total Volume: 171 kgs
    - 5.7 kgs x 30 reps [PR]

    ** Lateral Machine Raise **
    - Total Volume: 166.5 kgs
    - 4.5 kgs x 13 reps [PR]
    - 4.5 kgs x 12 reps
    - 4.5 kgs x 12 reps

    ** Rear Delt Machine Fly **
    - Total Volume: 162 kgs
    - 4.5 kgs x 12 reps
    - 4.5 kgs x 12 reps
    - 4.5 kgs x 12 reps

    ** Crunch Machine **
    - Total Volume: 1,533.6 kgs
    - 42.6 kgs x 12 reps [PR]
    - 42.6 kgs x 12 reps
    - 42.6 kgs x 12 reps
    Posted on the TSR App. Download from Apple or Google Play
    • Thread Starter
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    Next week goals

    PR day
    Bench 75kg x2
    Squat 125kg x2
    Deadlift 172.5kg x2


    Light day
    HB box squat 90kg x5 x3
    Press 42.5kg x5 x3
    Pull up x3 x6


    Volume day
    Bench 64kg x4 x8
    Squat 102.5kg x3 x3
    Deadlift 145kg x3 x3
    • Thread Starter
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    double post due to ridiculous bugs with app
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    last 10-14 days not been good for general life.. a few days before my first exam last week my wife's chronic pain flared up severely. several nights in a&e, number of scans, appointments etc in the double digits and still not much closer to a diagnosis let alone treatment. and then our poor car decided to pack it in on the way back from a&e one night too!

    so I've been a little stressed. graphical representation of my well-being below - no prizes for guessing when stuff started to go wrong haha

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    anyway enough of the life story, I took last week off gym to deal with other stuff. I'd hoped a week of rest would make me stronger rather than weaker, but either I was wrong or the last week wasn't very restful!

    Awful session overall it 1/3 PRs

    FitNotes Workout - Monday 6th November 2017
    Total Volume: 5,021.2 kgs
    Total Sets: 29

    ** Paused Barbell Bench Press **
    - Total Volume: 920 kgs
    - 20.0 kgs x 12 reps
    - 40.0 kgs x 8 reps
    - 55.0 kgs x 4 reps
    - 65.0 kgs x 1 rep
    - 75.0 kgs x 1 rep

    v v slow and tough.. hit 74.5 for 2 recently so this is definitely a material loss

    ** Low Bar Back Squat **
    - Total Volume: 550 kgs
    - 50.0 kgs x 5 reps
    - 70.0 kgs x 3 reps
    - 90.0 kgs x 1 rep

    ** Belted Low Bar Back Squat **
    - Total Volume: 360 kgs
    - 110.0 kgs x 1 rep
    - 125.0 kgs x 2 reps [PR]

    the ultimate squat-morning, shouldn't really have gone for 2 but I didn't want to risk getting 0 PRs today

    ** Deadlift **
    - Total Volume: 820 kgs
    - 70.0 kgs x 7 reps
    - 110.0 kgs x 3 reps

    ** Belted Deadlift **
    - Total Volume: 150 kgs
    - 150.0 kgs x 1 rep
    - 172.5 kgs x 0 reps
    - 172.5 kgs x 0 reps

    was aiming for 2, pulled this for 1 last PR sesh

    ** Dumbbell Curl **
    - Total Volume: 324 kgs
    - 9.0 kgs x 12 reps
    - 9.0 kgs x 9 reps
    - 9.0 kgs x 6 reps
    - 9.0 kgs x 5 reps
    - 9.0 kgs x 4 reps

    ** Lateral Machine Raise **
    - Total Volume: 162 kgs
    - 4.5 kgs x 12 reps
    - 4.5 kgs x 12 reps
    - 4.5 kgs x 12 reps

    ** Rear Delt Machine Fly **
    - Total Volume: 162 kgs
    - 4.5 kgs x 12 reps
    - 4.5 kgs x 12 reps
    - 4.5 kgs x 12 reps

    ** Crunch Machine **
    - Total Volume: 1,573.2 kgs
    - 43.7 kgs x 12 reps [PR]
    - 43.7 kgs x 12 reps
    - 43.7 kgs x 12 reps
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    Sorry you're having a bit of a *****er in your everyday life, hope things pick up.
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    knew my gains couldn't last haha

    gonna have to switch to high bar squats for a while as well, stupidly wide grip ATM and still having elbow issues

    FitNotes Workout - Thursday 9th November 2017
    Total Volume: 6,606.8 kgs
    Total Sets: 33

    ** Paused Barbell Bench Press **
    - Total Volume: 2,303 kgs
    - 20.0 kgs x 12 reps
    - 40.0 kgs x 7 reps
    - 55.0 kgs x 1 rep
    - 64.0 kgs x 4 reps
    - 64.0 kgs x 4 reps
    - 64.0 kgs x 4 reps
    - 64.0 kgs x 3 reps
    - 64.0 kgs x 3 reps
    - 64.0 kgs x 3 reps
    - 64.0 kgs x 3 reps
    - 64.0 kgs x 3 reps

    ** Low Bar Back Squat **
    - Total Volume: 387.5 kgs
    - 40.0 kgs x 5 reps
    - 62.5 kgs x 3 reps

    ** Belted Low Bar Back Squat **
    - Total Volume: 392.5 kgs
    - 85.0 kgs x 1 rep
    - 102.5 kgs x 3 reps

    ** Deadlift **
    - Total Volume: 1,245 kgs
    - 60.0 kgs x 8 reps
    - 110.0 kgs x 3 reps
    - 145.0 kgs x 3 reps [PR]

    ** Dumbbell Curl **
    - Total Volume: 342 kgs
    - 9.0 kgs x 12 reps
    - 9.0 kgs x 9 reps
    - 9.0 kgs x 6 reps
    - 9.0 kgs x 5 reps
    - 9.0 kgs x 3 reps
    - 9.0 kgs x 3 reps

    ** Crunch Machine **
    - Total Volume: 1,612.8 kgs
    - 44.8 kgs x 12 reps [PR]
    - 44.8 kgs x 12 reps
    - 44.8 kgs x 12 reps

    ** Lateral Machine Raise **
    - Total Volume: 162 kgs
    - 4.5 kgs x 12 reps
    - 4.5 kgs x 12 reps
    - 4.5 kgs x 12 reps

    ** Rear Delt Machine Fly **
    - Total Volume: 162 kgs
    - 4.5 kgs x 12 reps
    - 4.5 kgs x 12 reps
    - 4.5 kgs x 12 reps
    Posted on the TSR App. Download from Apple or Google Play
    • TSR Support Team
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    TSR Support Team
    That is rough man.
    More important things than the gym...

    Taking a week off (dependant on diet) really won't have cost you much. Just don't let it derail you which would lead to a bad month and then that could snowball from there

    Hope you find a solution to your wife's condition soon
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    (Original post by Unistudent77)
    That is rough man.
    More important things than the gym...

    Taking a week off (dependant on diet) really won't have cost you much. Just don't let it derail you which would lead to a bad month and then that could snowball from there

    Hope you find a solution to your wife's condition soon

    ty fren, things looking up a bit now no diagnosis but being treated so we're feeling more optimistic!

    already lost strength though - both sessions last week were very down. just gonna do a few weeks LP again and see where i end up tho
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    FitNotes Workout - Monday 13th November 2017
    Total Volume: 7,020.6 kgs
    Total Sets: 27

    ** Paused Barbell Bench Press **
    - Total Volume: 1,735 kgs
    - 20.0 kgs x 10 reps
    - 40.0 kgs x 4 reps
    - 55.0 kgs x 5 reps
    - 55.0 kgs x 5 reps
    - 55.0 kgs x 5 reps
    - 55.0 kgs x 5 reps
    - 55.0 kgs x 5 reps

    ** High Bar Back Squat **
    - Total Volume: 380 kgs
    - 40.0 kgs x 5 reps
    - 60.0 kgs x 3 reps

    ** Belted High Bar Squat **
    - Total Volume: 1,200 kgs
    - 80.0 kgs x 5 reps [PR]
    - 80.0 kgs x 5 reps
    - 80.0 kgs x 5 reps

    ** Deadlift **
    - Total Volume: 460 kgs
    - 70.0 kgs x 5 reps
    - 110.0 kgs x 1 rep

    ** Belted Deadlift **
    - Total Volume: 650 kgs
    - 130.0 kgs x 5 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 Machine Raise **
    - Total Volume: 201.6 kgs
    - 5.6 kgs x 12 reps [PR]
    - 5.6 kgs x 12 reps
    - 5.6 kgs x 12 reps

    ** Rear Delt Machine Fly **
    - Total Volume: 396 kgs
    - 11.0 kgs x 12 reps [PR]
    - 11.0 kgs x 12 reps
    - 11.0 kgs x 12 reps

    ** Crunch Machine **
    - Total Volume: 1,638 kgs
    - 45.5 kgs x 15 reps [PR]
    - 45.5 kgs x 12 reps
    - 45.5 kgs x 9 reps
    Posted on the TSR App. Download from Apple or Google Play
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    light day

    FitNotes Workout - Wednesday 15th November 2017
    Total Volume: 7,616.8 kgs
    Total Sets: 36

    ** Neutral Chin Up **
    - Total Volume: 1,425.6 kgs
    - 79.2 kgs x 3 reps
    - 79.2 kgs x 3 reps
    - 79.2 kgs x 3 reps
    - 79.2 kgs x 3 reps
    - 79.2 kgs x 3 reps
    - 79.2 kgs x 3 reps

    ** Leg Press **
    - Total Volume: 1,872 kgs
    - 52.0 kgs x 12 reps [PR]
    - 52.0 kgs x 12 reps
    - 52.0 kgs x 12 reps

    ** Leg Extension Machine **
    - Total Volume: 900 kgs
    - 25.0 kgs x 12 reps
    - 25.0 kgs x 12 reps
    - 25.0 kgs x 12 reps

    ** Seated Leg Curl Machine **
    - Total Volume: 648 kgs
    - 18.0 kgs x 12 reps [PR]
    - 18.0 kgs x 12 reps
    - 18.0 kgs x 12 reps

    ** Dead Stop Overhead Press **
    - Total Volume: 910 kgs
    - 20.0 kgs x 8 reps
    - 30.0 kgs x 5 reps
    - 40.0 kgs x 5 reps
    - 40.0 kgs x 5 reps
    - 40.0 kgs x 5 reps

    ** Lateral Machine Raise **
    - Total Volume: 244.8 kgs
    - 6.8 kgs x 12 reps [PR]
    - 6.8 kgs x 12 reps
    - 6.8 kgs x 12 reps

    ** Klokov Press **
    - Total Volume: 720 kgs
    - 20.0 kgs x 12 reps
    - 20.0 kgs x 11 reps
    - 20.0 kgs x 7 reps
    - 20.0 kgs x 6 reps

    ** Rear Delt Machine Fly **
    - Total Volume: 162 kgs
    - 4.5 kgs x 12 reps
    - 4.5 kgs x 12 reps
    - 4.5 kgs x 12 reps

    ** Rope Push Down **
    - Total Volume: 450 kgs
    - 12.5 kgs x 12 reps
    - 12.5 kgs x 12 reps
    - 12.5 kgs x 12 reps

    ** Rope Curl **
    - Total Volume: 284.4 kgs
    - 7.9 kgs x 12 reps
    - 7.9 kgs x 12 reps
    - 7.9 kgs x 12 reps
    Posted on the TSR App. Download from Apple or Google Play
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    FitNotes Workout - Friday 17th November 2017
    Total Volume: 5,923.3 kgs
    Total Sets: 25

    ** Paused Barbell Bench Press **
    - Total Volume: 1,877.5 kgs
    - 20.0 kgs x 10 reps
    - 40.0 kgs x 6 reps
    - 57.5 kgs x 5 reps
    - 57.5 kgs x 5 reps
    - 57.5 kgs x 5 reps
    - 57.5 kgs x 5 reps
    - 57.5 kgs x 5 reps

    ** High Bar Back Squat **
    - Total Volume: 435 kgs
    - 40.0 kgs x 5 reps
    - 55.0 kgs x 3 reps
    - 70.0 kgs x 1 rep

    ** Belted High Bar Squat **
    - Total Volume: 1,275 kgs
    - 85.0 kgs x 5 reps [PR]
    - 85.0 kgs x 5 reps
    - 85.0 kgs x 5 reps

    ** Deadlift **
    - Total Volume: 1,245 kgs
    - 70.0 kgs x 5 reps
    - 110.0 kgs x 2 reps
    - 135.0 kgs x 5 reps

    ** Barbell Curl **
    - Total Volume: 450 kgs
    - 12.5 kgs x 12 reps
    - 12.5 kgs x 12 reps
    - 12.5 kgs x 12 reps

    ** Lateral Machine Raise **
    - Total Volume: 244.8 kgs
    - 6.8 kgs x 12 reps
    - 6.8 kgs x 12 reps
    - 6.8 kgs x 12 reps

    ** Rear Delt Machine Fly **
    - Total Volume: 396 kgs
    - 11.0 kgs x 12 reps
    - 11.0 kgs x 12 reps
    - 11.0 kgs x 12 reps
    Posted on the TSR App. Download from Apple or Google Play
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    FitNotes Workout - Monday 20th November 2017
    Total Volume: 6,570.5 kgs
    Total Sets: 26

    ** Paused Barbell Bench Press **
    - Total Volume: 1,990 kgs
    - 20.0 kgs x 12 reps
    - 40.0 kgs x 5 reps
    - 50.0 kgs x 1 rep
    - 60.0 kgs x 5 reps
    - 60.0 kgs x 5 reps
    - 60.0 kgs x 5 reps
    - 60.0 kgs x 5 reps
    - 60.0 kgs x 5 reps

    ** High Bar Back Squat **
    - Total Volume: 495 kgs
    - 40.0 kgs x 6 reps
    - 60.0 kgs x 3 reps
    - 75.0 kgs x 1 rep

    ** Belted High Bar Squat **
    - Total Volume: 1,312.5 kgs
    - 87.5 kgs x 5 reps [PR]
    - 87.5 kgs x 5 reps
    - 87.5 kgs x 5 reps

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

    ** Belted Deadlift **
    - Total Volume: 700 kgs
    - 140.0 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

    ** Lateral Machine Raise **
    - Total Volume: 288 kgs
    - 8.0 kgs x 12 reps [PR]
    - 8.0 kgs x 12 reps
    - 8.0 kgs x 12 reps

    ** Rear Delt Machine Fly **
    - Total Volume: 495 kgs
    - 11.0 kgs x 15 reps [PR]
    - 11.0 kgs x 15 reps
    - 11.0 kgs x 15 reps
    Posted on the TSR App. Download from Apple or Google Play
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    FitNotes Workout - Thursday 23rd November 2017
    Total Volume: 6,836.4 kgs
    Total Sets: 26

    ** Paused Barbell Bench Press **
    - Total Volume: 2,055 kgs
    - 20.0 kgs x 10 reps
    - 40.0 kgs x 6 reps
    - 52.5 kgs x 1 rep
    - 62.5 kgs x 5 reps
    - 62.5 kgs x 5 reps
    - 62.5 kgs x 5 reps
    - 62.5 kgs x 5 reps
    - 62.5 kgs x 5 reps

    ** High Bar Back Squat **
    - Total Volume: 560 kgs
    - 40.0 kgs x 6 reps
    - 60.0 kgs x 4 reps
    - 80.0 kgs x 1 rep

    ** Belted High Bar Squat **
    - Total Volume: 1,350 kgs
    - 90.0 kgs x 5 reps [PR]
    - 90.0 kgs x 5 reps
    - 90.0 kgs x 5 reps

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

    ** Belted Deadlift **
    - Total Volume: 725 kgs
    - 145.0 kgs x 5 reps

    ** Barbell Curl **
    - Total Volume: 450 kgs
    - 15.0 kgs x 12 reps
    - 15.0 kgs x 10 reps
    - 15.0 kgs x 8 reps

    ** Lateral Machine Raise **
    - Total Volume: 327.6 kgs
    - 9.1 kgs x 12 reps [PR]
    - 9.1 kgs x 12 reps
    - 9.1 kgs x 12 reps

    ** Rear Delt Machine Fly **
    - Total Volume: 618.8 kgs
    - 18.2 kgs x 10 reps
    - 18.2 kgs x 12 reps [PR]
    - 18.2 kgs x 12 reps
    Posted on the TSR App. Download from Apple or Google Play
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    FitNotes Workout - Monday 27th November 2017
    Total Volume: 9,330.3 kgs
    Total Sets: 35

    ** Neutral Chin Up **
    - Total Volume: 1,604 kgs
    - 80.2 kgs x 4 reps [PR]
    - 80.2 kgs x 4 reps
    - 80.2 kgs x 4 reps
    - 80.2 kgs x 4 reps
    - 80.2 kgs x 4 reps

    ** Leg Press **
    - Total Volume: 1,954.8 kgs
    - 54.3 kgs x 12 reps [PR]
    - 54.3 kgs x 12 reps
    - 54.3 kgs x 12 reps

    ** Leg Extension Machine **
    - Total Volume: 979.2 kgs
    - 27.2 kgs x 12 reps
    - 27.2 kgs x 12 reps
    - 27.2 kgs x 12 reps

    ** Dead Stop Overhead Press **
    - Total Volume: 935 kgs
    - 20.0 kgs x 10 reps
    - 32.5 kgs x 3 reps
    - 42.5 kgs x 5 reps [PR]
    - 42.5 kgs x 5 reps
    - 42.5 kgs x 5 reps

    ** Lateral Machine Raise **
    - Total Volume: 284.4 kgs
    - 7.9 kgs x 12 reps
    - 7.9 kgs x 12 reps
    - 7.9 kgs x 12 reps

    ** Klokov Press **
    - Total Volume: 800 kgs
    - 20.0 kgs x 12 reps
    - 20.0 kgs x 12 reps
    - 20.0 kgs x 9 reps
    - 20.0 kgs x 7 reps

    ** Rear Delt Machine Fly **
    - Total Volume: 202.5 kgs
    - 4.5 kgs x 15 reps
    - 4.5 kgs x 15 reps
    - 4.5 kgs x 15 reps

    ** Rope Push Down **
    - Total Volume: 529.2 kgs
    - 14.7 kgs x 12 reps
    - 14.7 kgs x 12 reps
    - 14.7 kgs x 12 reps

    ** Rope Curl **
    - Total Volume: 367.2 kgs
    - 10.2 kgs x 12 reps
    - 10.2 kgs x 12 reps
    - 10.2 kgs x 12 reps

    ** Crunch Machine **
    - Total Volume: 1,674 kgs
    - 46.5 kgs x 12 reps [PR]
    - 46.5 kgs x 12 reps
    - 46.5 kgs x 12 reps
    Posted on the TSR App. Download from Apple or Google Play
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    FitNotes Workout - Wednesday 29th November 2017
    Total Volume: 5,652.5 kgs
    Total Sets: 21

    ** Paused Barbell Bench Press **
    - Total Volume: 1,795 kgs
    - 20.0 kgs x 12 reps
    - 40.0 kgs x 5 reps
    - 55.0 kgs x 1 rep
    - 65.0 kgs x 5 reps
    - 65.0 kgs x 5 reps
    - 65.0 kgs x 4 reps
    - 65.0 kgs x 3 reps
    - 65.0 kgs x 3 reps

    ** High Bar Back Squat **
    - Total Volume: 500 kgs
    - 40.0 kgs x 6 reps
    - 60.0 kgs x 3 reps
    - 80.0 kgs x 1 rep

    ** Belted High Bar Squat **
    - Total Volume: 1,387.5 kgs
    - 92.5 kgs x 5 reps [PR]
    - 92.5 kgs x 5 reps
    - 92.5 kgs x 5 reps

    ** Deadlift **
    - Total Volume: 680 kgs
    - 70.0 kgs x 5 reps
    - 110.0 kgs x 3 reps

    ** Belted Deadlift **
    - Total Volume: 750 kgs
    - 150.0 kgs x 5 reps

    ** Barbell Curl **
    - Total Volume: 540 kgs
    - 15.0 kgs x 12 reps
    - 15.0 kgs x 11 reps
    - 15.0 kgs x 7 reps
    - 15.0 kgs x 6 reps
    Posted on the TSR App. Download from Apple or Google Play
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    FitNotes Workout - Monday 4th December 2017
    Total Volume: 6,148.4 kgs
    Total Sets: 27

    ** Paused Barbell Bench Press **
    - Total Volume: 1,860 kgs
    - 20.0 kgs x 12 reps
    - 40.0 kgs x 5 reps
    - 55.0 kgs x 1 rep
    - 65.0 kgs x 5 reps
    - 65.0 kgs x 5 reps
    - 65.0 kgs x 5 reps
    - 65.0 kgs x 3 reps
    - 65.0 kgs x 3 reps

    ** High Bar Back Squat **
    - Total Volume: 500 kgs
    - 40.0 kgs x 6 reps
    - 60.0 kgs x 3 reps
    - 80.0 kgs x 1 rep

    ** Belted High Bar Squat **
    - Total Volume: 1,045 kgs
    - 95.0 kgs x 5 reps [PR]
    - 95.0 kgs x 3 reps
    - 95.0 kgs x 3 reps

    ** Deadlift **
    - Total Volume: 820 kgs
    - 70.0 kgs x 7 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

    ** Barbell Curl **
    - Total Volume: 585 kgs
    - 15.0 kgs x 12 reps
    - 15.0 kgs x 12 reps
    - 15.0 kgs x 6 reps
    - 15.0 kgs x 5 reps
    - 15.0 kgs x 4 reps

    ** Lateral Machine Raise **
    - Total Volume: 428.4 kgs
    - 10.2 kgs x 12 reps [PR]
    - 10.2 kgs x 12 reps
    - 10.2 kgs x 10 reps
    - 10.2 kgs x 8 reps
    Posted on the TSR App. Download from Apple or Google Play
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    FitNotes Workout - Tuesday 5th December 2017
    Total Volume: 7,808.2 kgs
    Total Sets: 41

    ** Neutral Chin Up **
    - Total Volume: 1,604 kgs
    - 80.2 kgs x 5 reps [PR]
    - 80.2 kgs x 5 reps
    - 80.2 kgs x 5 reps
    - 80.2 kgs x 5 reps

    ** Leg Press **
    - Total Volume: 2,001.6 kgs
    - 55.6 kgs x 12 reps [PR]
    - 55.6 kgs x 12 reps
    - 55.6 kgs x 12 reps

    ** Leg Extension Machine **
    - Total Volume: 1,062 kgs
    - 29.5 kgs x 12 reps
    - 29.5 kgs x 12 reps
    - 29.5 kgs x 12 reps

    ** Dead Stop Overhead Press **
    - Total Volume: 817.5 kgs
    - 20.0 kgs x 6 reps
    - 30.0 kgs x 4 reps
    - 37.5 kgs x 1 rep
    - 45.0 kgs x 5 reps [PR]
    - 45.0 kgs x 4 reps
    - 45.0 kgs x 3 reps

    ** Lateral Machine Raise **
    - Total Volume: 327.6 kgs
    - 9.1 kgs x 12 reps
    - 9.1 kgs x 12 reps
    - 9.1 kgs x 12 reps

    ** Klokov Press **
    - Total Volume: 832.5 kgs
    - 22.5 kgs x 12 reps
    - 22.5 kgs x 11 reps
    - 22.5 kgs x 8 reps
    - 22.5 kgs x 6 reps

    ** Rope Push Down **
    - Total Volume: 663 kgs
    - 17.0 kgs x 12 reps
    - 17.0 kgs x 12 reps
    - 17.0 kgs x 10 reps
    - 17.0 kgs x 5 reps

    ** Rope Curl **
    - Total Volume: 500 kgs
    - 12.5 kgs x 12 reps [PR]
    - 12.5 kgs x 10 reps
    - 12.5 kgs x 7 reps
    - 12.5 kgs x 6 reps
    - 12.5 kgs x 5 reps

    ** Hip Thrust **
    - Total Volume: 0 kgs
    - 8 reps
    - 8 reps
    - 8 reps

    ** Hip Thrust Leg Extension **
    - Total Volume: 0 kgs
    - 5 reps

    ** Unilateral Bent Leg Lower **
    - Total Volume: 0 kgs
    - 8 reps
    - 8 reps
    - 8 reps

    ** Tucked Chin Happy Cat Sad Cat **
    - Total Volume: 0 kgs
    - 5 reps

    ** Extended Side Plank **
    - Total Volume: 0 kgs
    - 10 reps



    lunch bunch of exercises is prescribed by physio for sore/tight upper back and occasional spasms in lower
    Posted on the TSR App. Download from Apple or Google Play
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    FitNotes Workout - Friday 8th December 2017
    Total Volume: 5,751.8 kgs
    Total Sets: 36

    ** Paused Barbell Bench Press **
    - Total Volume: 1,547.5 kgs
    - 20.0 kgs x 12 reps
    - 40.0 kgs x 6 reps
    - 55.0 kgs x 1 rep
    - 67.5 kgs x 5 reps
    - 67.5 kgs x 3 reps
    - 67.5 kgs x 3 reps
    - 67.5 kgs x 2 reps
    - 67.5 kgs x 2 reps

    ** High Bar Back Squat **
    - Total Volume: 600 kgs
    - 40.0 kgs x 7 reps
    - 60.0 kgs x 4 reps
    - 80.0 kgs x 1 rep

    ** Belted High Bar Squat **
    - Total Volume: 877.5 kgs
    - 97.5 kgs x 3 reps [PR]
    - 97.5 kgs x 3 reps
    - 97.5 kgs x 3 reps

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

    ** Belted Deadlift **
    - Total Volume: 940 kgs
    - 140.0 kgs x 1 rep
    - 160.0 kgs x 5 reps [PR]

    ** Barbell Curl **
    - Total Volume: 630 kgs
    - 17.5 kgs x 12 reps [PR]
    - 17.5 kgs x 8 reps
    - 17.5 kgs x 5 reps
    - 17.5 kgs x 4 reps
    - 17.5 kgs x 3 reps
    - 17.5 kgs x 4 reps

    ** Lateral Machine Raise **
    - Total Volume: 406.8 kgs
    - 11.3 kgs x 12 reps [PR]
    - 11.3 kgs x 12 reps
    - 11.3 kgs x 12 reps

    ** Hip Thrust **
    - Total Volume: 0 kgs
    - 9 reps
    - 9 reps
    - 9 reps

    ** Hip Thrust Leg Extension **
    - Total Volume: 0 kgs
    - 6 reps

    ** Unilateral Bent Leg Lower **
    - Total Volume: 0 kgs
    - 9 reps
    - 9 reps
    - 9 reps

    ** Tucked Chin Happy Cat Sad Cat **
    - Total Volume: 0 kgs
    - 6 reps

    ** Extended Side Plank **
    - Total Volume: 0 kgs
    - 11 reps
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    steaming deadlift PR, shame about the callus 😭

    Name:  IMG_20171211_115813-compressed.jpg.jpeg
Views: 4
Size:  87.4 KB



    FitNotes Workout - Monday 11th December 2017
    Total Volume: 4,492.5 kgs
    Total Sets: 17

    ** Paused Barbell Bench Press **
    - Total Volume: 1,587.5 kgs
    - 20.0 kgs x 12 reps
    - 40.0 kgs x 7 reps
    - 55.0 kgs x 1 rep
    - 67.5 kgs x 5 reps
    - 67.5 kgs x 3 reps
    - 67.5 kgs x 3 reps
    - 67.5 kgs x 2 reps
    - 67.5 kgs x 2 reps

    ** High Bar Back Squat **
    - Total Volume: 540 kgs
    - 40.0 kgs x 7 reps
    - 60.0 kgs x 3 reps
    - 80.0 kgs x 1 rep

    ** Belted High Bar Squat **
    - Total Volume: 900 kgs
    - 100.0 kgs x 3 reps [PR]
    - 100.0 kgs x 3 reps
    - 100.0 kgs x 3 reps

    ** Deadlift **
    - Total Volume: 500 kgs
    - 100.0 kgs x 5 reps

    ** Belted Deadlift **
    - Total Volume: 965 kgs
    - 140.0 kgs x 1 rep
    - 165.0 kgs x 5 reps [PR]
    Name:  IMG_20171211_115813-compressed.jpg.jpeg
Views: 4
Size:  87.4 KB
    Posted on the TSR App. Download from Apple or Google Play
 
 
 
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