Lifting weights Watch

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#621
Report Thread starter 1 year ago
#621
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
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Implication
Badges: 18
Rep:
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#622
Report Thread starter 1 year ago
#622
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
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Implication
Badges: 18
Rep:
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#623
Report Thread starter 1 year ago
#623
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
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Implication
Badges: 18
Rep:
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#624
Report Thread starter 1 year ago
#624
double post due to ridiculous bugs with app
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Implication
Badges: 18
Rep:
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#625
Report Thread starter 1 year ago
#625
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

Name:  Screenshot_2017-11-06-07-14-15-773-compressed.jpeg
Views: 80
Size:  39.4 KB


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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Gone Revising II
Badges: 12
Rep:
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#626
Report 1 year ago
#626
Sorry you're having a bit of a *****er in your everyday life, hope things pick up.
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Implication
Badges: 18
Rep:
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#627
Report Thread starter 1 year ago
#627
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
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Unistudent77
Badges: 15
Rep:
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#628
Report 1 year ago
#628
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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Implication
Badges: 18
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#629
Report Thread starter 1 year ago
#629
(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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Badges: 18
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#630
Report Thread starter 1 year ago
#630
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
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Implication
Badges: 18
Rep:
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#631
Report Thread starter 1 year ago
#631
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
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Implication
Badges: 18
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#632
Report Thread starter 1 year ago
#632
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
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Implication
Badges: 18
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#633
Report Thread starter 1 year ago
#633
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
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Implication
Badges: 18
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#634
Report Thread starter 1 year ago
#634
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
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Implication
Badges: 18
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#635
Report Thread starter 1 year ago
#635
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
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Badges: 18
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#636
Report Thread starter 1 year ago
#636
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
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#637
Report Thread starter 1 year ago
#637
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
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Badges: 18
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#638
Report Thread starter 1 year ago
#638
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
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#639
Report Thread starter 1 year ago
#639
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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#640
Report Thread starter 1 year ago
#640
steaming deadlift PR, shame about the callus 😭

Name:  IMG_20171211_115813-compressed.jpg.jpeg
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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
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