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    Binging is the best way

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    FitNotes Workout - Tuesday 21st June 2016

    ** Chin Up **
    - 70.3 kgs x 3 reps
    - 75.3 kgs x 5 reps
    - 75.3 kgs x 5 reps

    ** Flat TnG Barbell Bench Press **
    - 21.0 kgs x 12 reps
    - 36.0 kgs x 7 reps
    - 48.5 kgs x 10 reps
    - 48.5 kgs x 10 reps
    - 48.5 kgs x 10 reps
    - 48.5 kgs x 10 reps

    ** Incline Barbell Bench Press **
    - 20.0 kgs x 6 reps
    - 41.0 kgs x 10 reps
    - 41.0 kgs x 10 reps
    - 41.0 kgs x 10 reps
    - 41.0 kgs x 10 reps

    ** Underhand Barbell Row **
    - 21.0 kgs x 10 reps
    - 38.5 kgs x 8 reps
    - 38.5 kgs x 8 reps
    - 38.5 kgs x 8 reps
    - 38.5 kgs x 12 reps

    ** EZ-Bar Skullcrusher **
    - 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 22 reps

    ** EZ-Bar 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 22 reps

    ** Rope Push Down **
    - 14.7 kgs x 12 reps
    - 14.7 kgs x 12 reps
    - 14.7 kgs x 12 reps
    - 14.7 kgs x 12 reps
    - 14.7 kgs x 12 reps

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


    No time to finish, job interview later


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    Short session bc dogsitting

    FitNotes Workout - Wednesday 22nd June 2016

    ** Deficit Deadlift **
    - 53.0 kgs x 10 reps
    - 93.0 kgs x 6 reps
    - 118.0 kgs x 8 reps
    - 118.0 kgs x 8 reps

    ** Deficit Power Clean **
    - 33.0 kgs x 1 rep
    - 43.0 kgs x 1 rep
    - 53.0 kgs x 1 rep
    - 63.0 kgs x 1 rep
    - 63.0 kgs x 1 rep
    - 63.0 kgs x 1 rep

    ** Barbell Front Squat **
    - 33.0 kgs x 3 reps
    - 43.0 kgs x 3 reps
    - 53.0 kgs x 1 rep
    - 63.0 kgs x 5 reps
    - 63.0 kgs x 5 reps
    - 63.0 kgs x 5 reps


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    Today's running: 1.25mi in 00.15.33
    Avg pace: 12.26/mi

    Dogsitting for a week and I let him set the pace. Turns out he likes interval training............ and doesn't like rain.
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    FitNotes Workout - Friday 24th June 2016

    ** Chin Up **
    - 70.2 kgs x 2 reps
    - 76.2 kgs x 5 reps
    - 76.2 kgs x 5 reps

    ** Overhead Press **
    - 22.5 kgs x 8 reps

    ** Dead Stop Overhead Press **
    - 32.5 kgs x 8 reps
    - 32.5 kgs x 8 reps
    - 32.5 kgs x 8 reps
    - 32.5 kgs x 12 reps

    ** Flat Barbell Bench Press **
    - 22.5 kgs x 10 reps
    - 35.0 kgs x 6 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

    ** Underhand Barbell Row **
    - 22.5 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 12 reps

    ** EZ-Bar Skullcrusher **
    - 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

    ** EZ-Bar Curl **
    - 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 Push Down **
    - 14.7 kgs x 13 reps
    - 14.7 kgs x 13 reps
    - 14.7 kgs x 13 reps
    - 14.7 kgs x 13 reps
    - 14.7 kgs x 13 reps

    ** Rope Curl **
    - 10.2 kgs x 13 reps
    - 10.2 kgs x 13 reps
    - 10.2 kgs x 13 reps
    - 10.2 kgs x 13 reps
    - 10.2 kgs x 13 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 **
    - 2.5 kgs x 15 reps
    - 2.5 kgs x 15 reps
    - 2.5 kgs x 15 reps

    ** Sit up (pike) **
    - 75.2 kgs x 15 reps
    - 75.2 kgs x 15 reps
    - 75.2 kgs x 15 reps

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    FitNotes Workout - Sunday 26th June 2016

    ** Chin Up **
    - 76.7 kgs x 5 reps
    - 76.7 kgs x 5 reps

    ** Flat TnG Barbell Bench Press **
    - 21.0 kgs x 12 reps
    - 37.5 kgs x 8 reps
    - 50.0 kgs x 8 reps
    - 50.0 kgs x 8 reps
    - 50.0 kgs x 8 reps
    - 50.0 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 12 reps

    ** Underhand Barbell Row **
    - 22.5 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 14 reps

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

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

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

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

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    Took the dog for a run again yesterday, a bit better this time.

    2.33mi in 00.22.26
    Avg pace 09.36/mi
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    Today's dog running: 2.05mi in 00.18.45
    Avg pace 09.08/mi
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    FitNotes Workout - Thursday 30th June 2016

    ** Deficit Deadlift **
    - 53.0 kgs x 10 reps
    - 93.0 kgs x 5 reps
    - 118.0 kgs x 9 reps
    - 118.0 kgs x 9 reps

    ** Barbell Front Squat **
    - 42.5 kgs x 3 reps
    - 52.5 kgs x 2 reps
    - 62.5 kgs x 1 rep
    - 72.5 kgs x 1 rep
    - 82.5 kgs x 1 rep
    - 92.5 kgs x 1 rep

    Previous PB was 77.5 or 80 lol, pleased with that

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

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

    ** Seated Dumbbell 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

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    FitNotes Workout - Friday 1st July 2016

    ** Chin Up **
    - 77.3 kgs x 5 reps
    - 77.3 kgs x 5 reps

    ** Dead Stop Overhead Press **
    - 22.5 kgs x 8 reps
    - 32.5 kgs x 10 reps
    - 32.5 kgs x 10 reps
    - 32.5 kgs x 10 reps
    - 32.5 kgs x 10 reps

    ** Flat Barbell Bench Press **
    - 22.5 kgs x 10 reps
    - 35.0 kgs x 6 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

    ** Underhand Barbell Row **
    - 22.5 kgs x 7 reps
    - 42.5 kgs x 9 reps
    - 42.5 kgs x 9 reps
    - 42.5 kgs x 9 reps
    - 42.5 kgs x 13 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

    ** EZ-Bar Curl **
    - 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 Push Down **
    - 14.7 kgs x 14 reps
    - 14.7 kgs x 14 reps
    - 14.7 kgs x 14 reps
    - 14.7 kgs x 14 reps
    - 14.7 kgs x 14 reps

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

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

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

    ** Bent-knee L-sit **
    - 00:05
    - 00:05
    - 00:05
    - 00:05
    - 00:05
    - 00:05

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    FitNotes Workout - Monday 4th July 2016

    ** Chin Up **
    - 69.8 kgs x 2 reps
    - 78.8 kgs x 5 reps
    - 78.8 kgs x 5 reps

    ** Flat TnG Barbell Bench Press **
    - 41.0 kgs x 6 reps
    - 51.0 kgs x 8 reps
    - 51.0 kgs x 8 reps
    - 51.0 kgs x 8 reps
    - 51.0 kgs x 8 reps

    ** Incline Barbell Bench Press **
    - 21.0 kgs x 10 reps
    - 41.0 kgs x 4 reps
    - 43.5 kgs x 9 reps
    - 43.5 kgs x 9 reps
    - 43.5 kgs x 9 reps
    - 43.5 kgs x 9 reps

    ** Underhand Barbell Row **
    - 22.5 kgs x 10 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

    ** 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

    ** EZ-Bar Curl **
    - 15.0 kgs x 13 reps
    - 15.0 kgs x 13 reps
    - 15.0 kgs x 13 reps
    - 15.0 kgs x 13 reps
    - 15.0 kgs x 13 reps

    ** Rope Push Down **
    - 14.7 kgs x 15 reps
    - 14.7 kgs x 15 reps
    - 14.7 kgs x 15 reps
    - 14.7 kgs x 15 reps
    - 14.7 kgs x 15 reps

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

    ** Lateral Dumbbell Raise **
    - 4.0 kgs x 13 reps
    - 4.0 kgs x 13 reps
    - 4.0 kgs x 9 reps
    - 4.0 kgs x 8 reps

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


    I promise i was about to do abs, then I got light headed... next time

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    FitNotes Workout - Wednesday 6th July 2016

    ** Deficit Deadlift **
    - 53.0 kgs x 10 reps
    - 93.0 kgs x 7 reps
    - 118.0 kgs x 10 reps
    - 118.0 kgs x 10 reps

    ** Deficit Power Clean **
    - 42.5 kgs x 1 rep
    - 42.5 kgs x 1 rep
    - 55.0 kgs x 1 rep
    - 65.0 kgs x 1 rep
    - 65.0 kgs x 1 rep
    - 65.0 kgs x 1 rep

    Got timing wrong on all 3 65kg sets, ended up nearly being squat cleans as I had to dive under lol. Probably messing my cleans up by doing them from different heights, might just use rack again until I get back to full size plates

    ** Barbell Front Squat **
    - 42.5 kgs x 3 reps
    - 42.5 kgs x 2 reps
    - 55.0 kgs x 2 reps
    - 65.0 kgs x 3 reps
    - 65.0 kgs x 3 reps
    - 65.0 kgs x 3 reps

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

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

    ** Seated Dumbbell 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 10 reps
    - 12.0 kgs x 9 reps

    None of the weights I wanted for abs were free so... next time

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    FitNotes Workout - Friday 8th July 2016

    ** Chin Up **
    - 78.8 kgs x 5 reps
    - 78.8 kgs x 5 reps

    ** Dead Stop Overhead Press **
    - 21.0 kgs x 8 reps
    - 33.5 kgs x 8 reps
    - 33.5 kgs x 8 reps
    - 33.5 kgs x 8 reps
    - 33.5 kgs x 8 reps

    ** Flat TnG Barbell Bench Press **
    - 22.5 kgs x 10 reps
    - 50.0 kgs x 9 reps
    - 50.0 kgs x 9 reps
    - 50.0 kgs x 9 reps
    - 50.0 kgs x 9 reps

    ** Underhand Barbell Row **
    - 22.5 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

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

    ** EZ-Bar Curl **
    - 15.0 kgs x 15 reps
    - 15.0 kgs x 15 reps
    - 15.0 kgs x 15 reps

    ** V-Bar Push Down **
    - 19.3 kgs x 12 reps
    - 19.3 kgs x 12 reps
    - 19.3 kgs x 12 reps
    - 19.3 kgs x 12 reps
    - 19.3 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
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    FitNotes Workout - Tuesday 12th July 2016

    ** Chin Up **
    - 80.9 kgs x 5 reps
    - 80.9 kgs x 5 reps

    ** Flat TnG Barbell Bench Press **
    - 21.0 kgs x 10 reps
    - 21.0 kgs x 6 reps
    - 41.0 kgs x 5 reps
    - 51.0 kgs x 10 reps
    - 51.0 kgs x 10 reps
    - 51.0 kgs x 10 reps
    - 51.0 kgs x 7 reps
    - 51.0 kgs x 5 reps

    ** Incline Barbell Bench Press **
    - 21.0 kgs x 10 reps
    - 43.5 kgs x 10 reps
    - 43.5 kgs x 10 reps
    - 43.5 kgs x 10 reps
    - 43.5 kgs x 10 reps

    ** Underhand Barbell Row **
    - 22.5 kgs x 10 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

    ** 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

    ** EZ-Bar Curl **
    - 15.0 kgs x 14 reps
    - 15.0 kgs x 14 reps
    - 15.0 kgs x 14 reps
    - 15.0 kgs x 14 reps
    - 15.0 kgs x 14 reps

    ** Rope Push Down **
    - 17.0 kgs x 12 reps
    - 17.0 kgs x 12 reps
    - 17.0 kgs x 12 reps
    - 17.0 kgs x 12 reps
    - 17.0 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

    ** Lateral Dumbbell Raise **
    - 4.0 kgs x 13 reps
    - 4.0 kgs x 11 reps
    - 4.0 kgs x 9 reps
    - 4.0 kgs x 8 reps

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

    ** Sit up (pike) **
    - 75.9 kgs x 12 reps
    - 75.9 kgs x 12 reps
    - 75.9 kgs x 12 reps

    Finally did abs lol, first complete workout in idk how long


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    FitNotes Workout - Thursday 14th July 2016

    ** Deficit Deadlift **
    - 53.0 kgs x 10 reps
    - 93.0 kgs x 5 reps
    - 120.5 kgs x 8 reps
    - 120.5 kgs x 8 reps

    ** Barbell Squat **
    - 42.5 kgs x 7 reps

    ** Barbell Front Squat **
    - 42.5 kgs x 3 reps
    - 55.0 kgs x 3 reps
    - 67.5 kgs x 3 reps
    - 67.5 kgs x 3 reps
    - 67.5 kgs x 3 reps

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

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

    ** Seated Dumbbell Press **
    - 12.0 kgs x 13 reps
    - 12.0 kgs x 13 reps
    - 12.0 kgs x 11 reps
    - 12.0 kgs x 9 reps
    - 12.0 kgs x 9 reps
    - 12.0 kgs x 10 reps

    ** Bent-knee L-sit **
    - 00:07
    - 00:07
    - 00:07
    - 00:07
    - 00:07

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    FitNotes Workout - Monday 25th July 2016

    ** Chin Up **
    - 82.9 kgs x 5 reps
    - 82.9 kgs x 5 reps

    ** Dead Stop Overhead Press **
    - 22.5 kgs x 8 reps
    - 35.0 kgs x 8 reps
    - 35.0 kgs x 8 reps
    - 35.0 kgs x 8 reps
    - 35.0 kgs x 8 reps

    ** Flat Barbell Bench Press **
    - 22.5 kgs x 10 reps
    - 35.0 kgs x 7 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

    ** Underhand Barbell Row **
    - 22.5 kgs x 10 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

    ** EZ-Bar Skullcrusher **
    - 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

    ** EZ-Bar Curl **
    - 15.0 kgs x 15 reps
    - 15.0 kgs x 15 reps
    - 15.0 kgs x 15 reps
    - 15.0 kgs x 15 reps
    - 15.0 kgs x 15 reps

    ** Rope Push Down **
    - 17.0 kgs x 13 reps
    - 17.0 kgs x 13 reps
    - 17.0 kgs x 13 reps

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

    ** Lateral Dumbbell Raise **
    - 2.0 kgs x 10 reps
    - 2.0 kgs x 10 reps
    - 2.0 kgs x 13 reps

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

    ** Sit up (pike) **
    - 76.9 kgs x 13 reps
    - 76.9 kgs x 13 reps
    - 76.9 kgs x 13 reps

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    Today's running: 4.65mi in 46.04
    Avg pace: 09.55/mi

    Wanted to run all the way to a nearby village and back but the path was overgrown and I'm terrified of wasps etc. so ran back lol. Paused to catch a few pokemon on the way so was pretty easy
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    FitNotes Workout - Wednesday 27th July 2016

    ** Deficit Deadlift **
    - 53.0 kgs x 10 reps
    - 93.0 kgs x 6 reps
    - 120.5 kgs x 9 reps
    - 120.5 kgs x 9 reps

    ** Barbell Front Squat **
    - 42.5 kgs x 3 reps
    - 57.5 kgs x 2 reps
    - 70.0 kgs x 3 reps
    - 70.0 kgs x 3 reps
    - 70.0 kgs x 3 reps

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

    ** Klokov Press **
    - 25.0 kgs x 12 reps
    - 25.0 kgs x 12 reps
    - 25.0 kgs x 12 reps
    - 25.0 kgs x 12 reps
    - 25.0 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
    - 3.0 kgs x 13 reps
    - 3.0 kgs x 12 reps
    - 3.0 kgs x 10 reps

    ** Rear Delt 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

    ** Seated Dumbbell Press **
    - 8.0 kgs x 12 reps
    - 8.0 kgs x 12 reps
    - 8.0 kgs x 12 reps
    - 8.0 kgs x 12 reps
    - 8.0 kgs x 12 reps

    ** Bent-knee L-sit **
    - 00:09
    - 00:09
    - 00:09
    - 00:09

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    Sounds hideous as a session

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    (Original post by Angry cucumber)
    Sounds hideous as a session

    Posted from TSR Mobile
    it's fairly standard for me now lol, love the burn

    no idea if i'm making any significant gains as my diet is so up and down
 
 
 
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