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    FitNotes Workout - Monday 23rd May 2016

    ** Flat Barbell Bench Press **
    - 20.0 kgs x 8 reps
    - 40.0 kgs x 6 reps
    - 55.0 kgs x 2 reps
    - 65.0 kgs x 3 reps failed 4th
    - 50.0 kgs x 8 reps
    - 50.0 kgs x 8 reps
    - 50.0 kgs x 6 reps
    - 50.0 kgs x 5 reps
    - 50.0 kgs x 5 reps

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

    ** Incline Dumbbell Bench Press **
    - 12.0 kgs x 13 reps
    - 12.0 kgs x 13 reps
    - 12.0 kgs x 13 reps
    - 12.0 kgs x 13 reps
    - 12.0 kgs x 13 reps

    ** EZ-Bar Skullcrusher **
    - 22.5 kgs x 13 reps
    - 22.5 kgs x 13 reps
    - 22.5 kgs x 9 reps
    - 22.5 kgs x 9 reps
    - 22.5 kgs x 8 reps
    - 22.5 kgs x 8 reps
    - 22.5 kgs x 8 reps

    ** V-Bar Push Down **
    - 17.5 kgs x 12 reps
    - 17.5 kgs x 12 reps
    - 17.5 kgs x 12 reps
    - 17.5 kgs x 12 reps
    - 17.5 kgs x 12 reps

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

    ** Rear Delt Dumbbell Raise **
    - 2.0 kgs x 15 reps
    - 2.0 kgs x 15 reps
    - 2.0 kgs x 15 reps

    ** Sit up (pike) **
    - 74.8 kgs x 12 reps
    - 74.8 kgs x 12 reps
    - 74.8 kgs x 12 reps
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    having such a struggle with my back and squats, think i might switch them out for fronties for a while. will have a play today and see
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    FitNotes Workout - Wednesday 25th May 2016

    ** Deadlift **
    - 55.0 kgs x 8 reps
    - 85.0 kgs x 6 reps
    - 112.5 kgs x 8 reps
    - 112.5 kgs x 8 reps

    ** Barbell Front Squat **
    - 35.0 kgs x 3 reps
    - 35.0 kgs x 5 reps
    - 45.0 kgs x 3 reps
    - 55.0 kgs x 5 reps
    - 55.0 kgs x 5 reps
    - 55.0 kgs x 5 reps

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

    ** Klokov Press **
    - 20.0 kgs x 14 reps
    - 20.0 kgs x 14 reps
    - 20.0 kgs x 14 reps
    - 20.0 kgs x 14 reps
    - 20.0 kgs x 14 reps

    ** Lateral Dumbbell Raise **
    - 2.0 kgs x 15 reps
    - 2.0 kgs x 15 reps
    - 2.0 kgs x 15 reps
    - 2.0 kgs x 15 reps
    - 2.0 kgs x 15 reps

    ** Rear Delt Dumbbell Raise **
    - 1.25 kgs x 15 reps
    - 1.25 kgs x 15 reps
    - 1.25 kgs x 15 reps
    - 1.25 kgs x 15 reps
    - 1.25 kgs x 15 reps

    ** Seated Dumbbell Press **
    - 10.0 kgs x 14 reps
    - 10.0 kgs x 14 reps
    - 10.0 kgs x 14 reps
    - 10.0 kgs x 14 reps
    - 10.0 kgs x 14 reps

    ** Bent-knee L-sit **
    - 00:12
    - 00:12
    - 00:11
    - 00:12
    - 00:13


    FitNotes Workout - Friday 27th May 2016

    ** Pendlay Row **
    - 35.0 kgs x 9 reps
    - 45.0 kgs x 8 reps
    - 45.0 kgs x 8 reps
    - 45.0 kgs x 8 reps
    - 45.0 kgs x 12 reps

    ** Lat Pulldown **
    - 33.0 kgs x 10 reps
    - 49.5 kgs x 9 reps
    - 49.5 kgs x 9 reps
    - 49.5 kgs x 9 reps
    - 49.5 kgs x 9 reps

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

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

    ** Barbell Curl **
    - 10.0 kgs x 12 reps
    - 10.0 kgs x 12 reps
    - 10.0 kgs x 12 reps
    - 10.0 kgs x 12 reps
    - 10.0 kgs x 22 reps

    ** Lateral Dumbbell Raise **
    - 2.5 kgs x 15 reps
    - 2.5 kgs x 15 reps
    - 2.5 kgs x 15 reps

    ** Rear Delt Dumbbell Raise **
    - 2.5 kgs x 12 reps
    - 2.5 kgs x 12 reps
    - 2.5 kgs x 12 reps
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    Do you count macro's?
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    (Original post by etata)
    Do you count macro's?
    Sort of. I use an Excel spreadsheet to track my calories and protein intake, and since I usually eat the same things it isn't any more effort to ask it to calculate macros too. I don't normally pay much attention to the other figures though, aside from salt, fibre and fruit/veg intake (for health). So I could tell you the quantities of macros I've eaten for virtually any day this year, but I don't normally try to hit certain numbers.

    Why d'you ask? I think opinions vary as to whether it's worth doing.
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    Today's running: 4.16mi in 00.38.39
    Avg pace: 09.16/mi


    Revisiting some shorter distances and running them quicker
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    FitNotes Workout - Wednesday 1st June 2016

    ** Flat Barbell Bench Press **
    - 20.0 kgs x 8 reps
    - 35.0 kgs x 6 reps
    - 47.5 kgs x 8 reps
    - 47.5 kgs x 8 reps
    - 47.5 kgs x 8 reps
    - 47.5 kgs x 8 reps

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

    ** Incline Dumbbell Bench Press **
    - 12.0 kgs x 14 reps
    - 12.0 kgs x 14 reps
    - 12.0 kgs x 14 reps
    - 12.0 kgs x 14 reps
    - 12.0 kgs x 14 reps

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

    ** V-Bar Push Down **
    - 18.75 kgs x 12 reps
    - 18.75 kgs x 12 reps
    - 18.75 kgs x 12 reps
    - 18.75 kgs x 12 reps
    - 18.75 kgs x 12 reps

    ** Lateral Dumbbell Raise **
    - 2.5 kgs x 16 reps
    - 2.5 kgs x 16 reps
    - 2.5 kgs x 10 reps
    - 2.5 kgs x 10 reps

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

    ** Sit up (pike) **
    - 74.5 kgs x 13 reps
    - 74.5 kgs x 13 reps
    - 74.5 kgs x 13 reps
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    disabled toilet selfie from 2 weeks ago, 70.3kg

    all aboard the #nogaintrain

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    FitNotes Workout - Friday 3rd June 2016

    ** Deadlift **
    - 60.0 kgs x 8 reps
    - 90.0 kgs x 6 reps
    - 115.0 kgs x 8 reps
    - 115.0 kgs x 8 reps

    ** Power Clean **
    - 30.0 kgs x 1 rep
    - 40.0 kgs x 1 rep
    - 40.0 kgs x 1 rep
    - 50.0 kgs x 1 rep
    - 57.5 kgs x 1 rep
    - 57.5 kgs x 1 rep
    - 57.5 kgs x 1 rep

    ** Barbell Front Squat **
    - 30.0 kgs x 3 reps
    - 40.0 kgs x 5 reps
    - 40.0 kgs x 2 reps
    - 50.0 kgs x 2 reps
    - 57.5 kgs x 5 reps
    - 57.5 kgs x 5 reps
    - 57.5 kgs x 5 reps

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

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

    ** Hyperextension **
    - 76.2 kgs x 14 reps
    - 76.2 kgs x 14 reps
    - 76.2 kgs x 14 reps
    - 76.2 kgs x 14 reps
    - 76.2 kgs x 14 reps

    ** Lateral Dumbbell Raise **
    - 2.5 kgs x 12 reps
    - 2.5 kgs x 12 reps
    - 2.5 kgs x 12 reps
    - 2.5 kgs x 12 reps
    - 2.5 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 **
    - 10.0 kgs x 15 reps
    - 10.0 kgs x 15 reps
    - 10.0 kgs x 15 reps
    - 10.0 kgs x 12 reps
    - 10.0 kgs x 10 reps
    - 10.0 kgs x 10 reps

    ** Bent-knee L-sit **
    - 00:15
    - 00:15
    - 00:15
    - 00:12
    - 00:10
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    FitNotes Workout - Saturday 4th June 2016

    ** Pendlay Row **
    - 30.0 kgs x 10 reps
    - 45.0 kgs x 10 reps
    - 45.0 kgs x 10 reps
    - 45.0 kgs x 10 reps
    - 45.0 kgs x 10 reps

    ** Lat Pulldown **
    - 33.0 kgs x 10 reps
    - 49.5 kgs x 10 reps
    - 49.5 kgs x 10 reps
    - 49.5 kgs x 10 reps
    - 49.5 kgs x 10 reps

    ** Face Pull **
    - 12.5 kgs x 15 reps
    - 12.5 kgs x 15 reps
    - 12.5 kgs x 15 reps
    - 12.5 kgs x 15 reps
    - 12.5 kgs x 15 reps

    ** Rope Curl **
    - 10.0 kgs x 15 reps
    - 10.0 kgs x 15 reps
    - 10.0 kgs x 15 reps
    - 10.0 kgs x 15 reps
    - 10.0 kgs x 15 reps

    ** Barbell Curl **
    - 10.0 kgs x 15 reps
    - 10.0 kgs x 15 reps
    - 10.0 kgs x 15 reps
    - 10.0 kgs x 15 reps
    - 10.0 kgs x 20 reps

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

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

    ** Sit up (pike) **
    - 74.9 kgs x 14 reps
    - 74.9 kgs x 14 reps
    - 74.9 kgs x 14 reps


    Currently doing mon-wed-fri chest/tris, legs/shoulders then back/bis. Might switch to upper, legs/shoulders, upper for dat extra frequency on upper compounds. Who gaf about legs anyway rite?
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    FitNotes Workout - Monday 6th June 2016

    ** Flat Barbell Bench Press **
    - 20.0 kgs x 10 reps
    - 35.0 kgs x 8 reps
    - 47.5 kgs x 9 reps
    - 47.5 kgs x 9 reps
    - 47.5 kgs x 9 reps
    - 47.5 kgs x 7 reps
    - 47.5 kgs x 6 reps

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

    ** Incline Dumbbell Bench Press **
    - 12.0 kgs x 15 reps
    - 12.0 kgs x 15 reps
    - 12.0 kgs x 15 reps
    - 12.0 kgs x 15 reps
    - 12.0 kgs x 15 reps

    ** EZ-Bar Skullcrusher **
    - 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

    ** V-Bar Push Down **
    - 17.5 kgs x 13 reps
    - 17.5 kgs x 13 reps
    - 17.5 kgs x 13 reps
    - 17.5 kgs x 13 reps
    - 17.5 kgs x 13 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 **
    - 2.5 kgs x 14 reps
    - 2.5 kgs x 14 reps
    - 2.5 kgs x 14 reps
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    FitNotes Workout - Friday 10th June 2016

    ** Deadlift **
    - 60.0 kgs x 8 reps
    - 90.0 kgs x 6 reps
    - 115.0 kgs x 9 reps
    - 115.0 kgs x 9 reps

    ** Power Clean **
    - 40.0 kgs x 1 rep
    - 40.0 kgs x 1 rep
    - 40.0 kgs x 1 rep
    - 50.0 kgs x 1 rep
    - 50.0 kgs x 1 rep
    - 60.0 kgs x 1 rep
    - 60.0 kgs x 1 rep
    - 60.0 kgs x 1 rep
    - 50.0 kgs x 1 rep

    ** Barbell Front Squat **
    - 40.0 kgs x 3 reps
    - 40.0 kgs x 5 reps
    - 40.0 kgs x 3 reps
    - 50.0 kgs x 1 rep
    - 50.0 kgs x 2 reps
    - 60.0 kgs x 5 reps
    - 60.0 kgs x 5 reps
    - 60.0 kgs x 5 reps

    ** Barbell Squat **
    - 50.0 kgs x 3 reps

    ** Klokov Press **
    - 22.5 kgs x 12 reps
    - 22.5 kgs x 12 reps
    - 22.5 kgs x 12 reps
    - 22.5 kgs x 12 reps
    - 22.5 kgs x 12 reps

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

    ** Seated Dumbbell Press **
    - 10.0 kgs x 15 reps
    - 10.0 kgs x 15 reps
    - 10.0 kgs x 15 reps
    - 10.0 kgs x 15 reps
    - 10.0 kgs x 15 reps

    Posted from TSR Mobile
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    FitNotes Workout - Saturday 11th June 2016

    ** Pendlay Row **
    - 30.0 kgs x 10 reps
    - 40.0 kgs x 5 reps
    - 47.5 kgs x 8 reps
    - 47.5 kgs x 8 reps
    - 47.5 kgs x 8 reps
    - 47.5 kgs x 8 reps

    ** Lat Pulldown **
    - 33.0 kgs x 10 reps
    - 52.0 kgs x 8 reps
    - 52.0 kgs x 8 reps
    - 52.0 kgs x 8 reps
    - 52.0 kgs x 8 reps

    ** Face Pull **
    - 15.0 kgs x 12 reps
    - 15.0 kgs x 12 reps
    - 15.0 kgs x 12 reps
    - 15.0 kgs x 12 reps
    - 15.0 kgs x 12 reps

    ** Rope Curl **
    - 12.5 kgs x 12 reps
    - 12.5 kgs x 12 reps
    - 12.5 kgs x 12 reps
    - 12.5 kgs x 12 reps
    - 12.5 kgs x 12 reps

    ** Barbell Curl **
    - 10.0 kgs x 17 reps
    - 10.0 kgs x 17 reps
    - 10.0 kgs x 17 reps
    - 10.0 kgs x 17 reps
    - 10.0 kgs x 17 reps


    Having problems with a really tight upper back recently, wondering if it's too many rear raises etc

    Posted from TSR Mobile
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    FitNotes Workout - Monday 13th June 2016

    ** Flat Barbell Bench Press **
    - 20.0 kgs x 10 reps
    - 35.0 kgs x 8 reps
    - 47.5 kgs x 9 reps
    - 47.5 kgs x 9 reps
    - 47.5 kgs x 9 reps
    - 47.5 kgs x 9 reps

    ** Incline Barbell Bench Press **
    - 20.0 kgs x 10 reps
    - 32.5 kgs x 6 reps
    - 42.5 kgs x 10 reps
    - 42.5 kgs x 10 reps
    - 42.5 kgs x 10 reps
    - 42.5 kgs x 9 reps
    - 42.5 kgs x 7 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
    - 14.0 kgs x 12 reps

    ** EZ-Bar Skullcrusher **
    - 20.0 kgs x 14 reps
    - 20.0 kgs x 14 reps
    - 20.0 kgs x 14 reps
    - 20.0 kgs x 14 reps
    - 20.0 kgs x 14 reps

    ** V-Bar Push Down **
    - 17.5 kgs x 14 reps
    - 17.5 kgs x 14 reps
    - 17.5 kgs x 14 reps
    - 17.5 kgs x 14 reps
    - 17.5 kgs x 14 reps

    ** Bent-knee L-sit **
    - 00:10
    - 00:10
    - 00:10
    - 00:06

    Posted from TSR Mobile
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    Got 80% in my degree... just.

    Been packing/moving recently and so glad I lift lol. Not so much having to lift heavy things, but lots of boxes have been annoying shapes and I'm pretty sure I would've snapped my **** without valsalva manoeuvre + knowing to extend my lower back

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    PS Reviewer
    Das it brah. Plans now?

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    (Original post by Angry cucumber)
    Das it brah. Plans now?

    Posted from TSR Mobile
    Got a job offer (can't say where online) but deferred to September 2017 because fianceé was doing a Master's but now isn't... so just finding something to keep me occupied and alive for a year! Have a flat sorted for Notts so Do you still have a year left?
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    (Original post by Implication)
    Got a job offer (can't say where online) but deferred to September 2017 because fianceé was doing a Master's but now isn't... so just finding something to keep me occupied and alive for a year! Have a flat sorted for Notts so Do you still have a year left?
    Yeah man. Got a year of fortnightly placements. Tfw next holiday is October :lol:

    Whats your job in? Has the Beyonce got a job lined up?

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    (Original post by Angry cucumber)
    Yeah man. Got a year of fortnightly placements. Tfw next holiday is October :lol:
    Sounds awful haha! Good luck


    Whats your job in? Has the Beyonce got a job lined up?

    Posted from TSR Mobile
    Finance, data analysis etc. Standard maths graduate stuff Yeah she's got a part-time job as a copywriter and is look at doing a distance-learning Master's from Edinburgh if we can afford it
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    In the 2 weeks since exams I have binged terribly on food and alcohol, looks like I've managed to keep the damage down to around 5lb so not a disaster... I just want my 2 pack back now ha. Anyway, back in the gym near parents' house. Think I need to invest in some straps for 32mm deadlifts.

    FitNotes Workout - Sunday 19th June 2016

    ** Deficit Deadlift **
    - 61.0 kgs x 8 reps
    - 91.0 kgs x 4 reps
    - 116.0 kgs x 10 reps
    - 116.0 kgs x 10 reps

    ** Deficit Power Clean **
    - 41.0 kgs x 1 rep
    - 41.0 kgs x 1 rep
    - 51.0 kgs x 1 rep
    - 61.0 kgs x 1 rep
    - 61.0 kgs x 1 rep
    - 61.0 kgs x 1 rep

    ** Barbell Front Squat **
    - 41.0 kgs x 3 reps
    - 41.0 kgs x 3 reps
    - 51.0 kgs x 2 reps
    - 61.0 kgs x 5 reps
    - 61.0 kgs x 5 reps
    - 61.0 kgs x 5 reps

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

    ** Lateral Dumbbell Raise **
    - 2.5 kgs x 14 reps
    - 2.5 kgs x 14 reps
    - 2.5 kgs x 14 reps
    - 2.5 kgs x 14 reps
    - 2.5 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
    - 2.0 kgs x 14 reps
    - 2.0 kgs x 14 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 12 reps
    - 12.0 kgs x 12 reps

    Posted from TSR Mobile
 
 
 
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