What Gets Measured Gets Done

TheZ

Inspired by some of the other logs have decided to start one as a way of keeping track and make some progress

Stats

76kg
6'
10/11% body fat
Goals - get to 80kg and single digit body fat, get stronger, work on flexibility issues and conditioning

Row

5 minutes

Lunges (30kg DB X 2)

2 x 14

Squats (30kg DB X 2)

2 X 10

Weighted Chins (25kg)
3 X 5

superset with

Weighted Dips (35kg)
3 x 5

40 squats, 30 sit ups, 20 press ups and 10 pull ups
3 rounds
1st - 2m15s
2nd - 2m5s
3rd - 2m30s

TheZ

100 pull ups, 100 squats, 100 press ups, 100 sit ups

Was going to say I did Crossfit Angie but have just realised I did exercises out of sequence - should have done the 100 pressups before the squats

First time trying it - 24m36s

Pull ups took about 11 minutes or so I think.

Need to learn to kip, last 25 pull ups struggled. Found the sit ups very tough as well.

Tricep Pull Down (65)
3 x 10

Bicep Curl (17.5kg DBs)
1 x 20
1 x 14

Hanging Leg Raises

2 x 10 - feet to bar

TheZ

Weighted Chins - BW + 25kg

3 x 5

Pull Up - BW

1 x 10

Split Squat - with 2 17.5kg DBs

3 x 10 each leg

Bench Press 85kg

3 x 10

Hanging Leg Raises

3 x 10

Sit Up

1 x 20

TheZ

Seated Shoulder Press - 22.5kg DBs

3 x 10

Seated Bent Over Lat Raises - 17.5kg DBs

3 x 10

DB Row - 40kg DB

3 x 10 each arm

Sprints

6 x 200m

Foam Rolling and some stretching while recovering between each one

TheZ

Weighted Chins, Dips and Leg Press Superset

1 x 5 Chin - BW +30kg
1 x 10 LP - 160kg
1 x 5 Dip - BW + 35kg

1 x 5 Chin - BW + 30kg
1 x 10 LP - 160kg
1 x 5 Dip - BW + 35kg

1 x 5 Chin - BW + 30 kg
1 x 8 LP - 190kg
1 x 5 Dip - BW + 30kg

1 x 10 Pull Up - BW
1 x 10 Dips - BW

Stiff Leg Dead Lift 85kg
1 x 10
1 x 10
1 x8

Lying Tricep Extension - 2 17.5kg DBs
3 x10

Bicep Curls 17.5kg DBs
2 x 10

L Sits off Push up bar
1 x 5

hanging leg raises
2 x10

Tricep Machine 60
2 x 20

TheZ

Weighted Chins and Dips Supersets
1 x 5 Chin - BW + 30kg
1 x 5 DIp - BW = 35kg

1 x 5 Chin - BW + 30kg
1 x 5 Dip - BW + 35kg

1 x 5 Chin - BW + 20kg
1 x 5 Dip - BW + 20kg

1 x 10 Pull up - BW
1 x 10 Dip - BW

Lunges - 30kg DBs

4 x 10

Hanging Leg Raises - toes to bar

3 X 10

Side Bends - 25k plate

3 x 10 each side

TheZ

Seated Shoulder Press - 22.5kg DBs

3 x 10

Seated Lat Raise - 17.5kg DBs

3 x 10

Split Squat - Leg Raised - 17.5kg DBs

3 x 10 each leg

Stiff Leg Deadlift - 85kg

3 x 10

Cable Fly 35kg x 2

3 x 10

Lying Tricep Extension 17.5kg DBs

3 x 10

Side Bends 25kg plate

2 x 20 each side

Hanging Leg Raises

1 x 15

TheZ

Weighted Chins - BW + 20kg

3 x 10

BW + 40kg - managed one which is a new PB

Weighted Dips - BW + 20kg

3 x 10

DB Row - 42.5kg DB

3 x 10 - each arm


Bench Press - 75kg

3 x 10

Some abs, tricep and bicep stuff

TheZ

Seated Shoulder Press - 2 x 22.5kg DBS

3 x 10

Seated Lat Raise - 2 x 17.5kg DBs

3 x 10

Split Squat - 2 x 17.5kg DBs

3 x 10 each leg

Lunges - 2 x 30kg DBs

3 x 10

Stiff Leg Deadlift - 85kg

3 x 10

DB Row - 40kg DB

3 x 5 - each arm

Lie Down Tricep Extension - 2 x 17.5kg DBs

3 x 10

Bicep Curls - 2 x 15kg DBs

1 x 20

Hanging Leg Raises

1 x 20

TheZ

Weighted Chins and Dips

Dip 1 x 5 - BW + 35kg
Chin 1 x 5 - BW + 30kg

Dip 1 x 5 - BW + 30kg
Chin 1 x 5 - BW + 30kg

Dip 1 x 5 - BW + 30kg
Chin 1 x 5 - BW + 30kg

Dip - 1 x 10 - BW
Pull Up - 1 x 10 BW

Sprints at 100%

5 x 200m

Stretching and foam rolling to recover between each

Hanging Leg Raises

2 x 10

TheZ

Seated Shoulder Press - 22.5kg DBs

1 x 10
1 x 8
1 x 8

Right shoulder - slight pain on these - felt weak doing them. Think I need to do more overhead pressing and rotator cuff stuff

Seated Lat Raise - 17.5kg DBs

3 x 10
felt easy - need to up the weight

Leg Press - 200kg

3 x 8

Seated Leg Curl Machine - 82

3 x 10

Pull ups - Bw

3 x 10

Stiff Leg Deadlift - 85kg

3 x 5

Side Bends - 25kg

3 x 10 - each side

Cable Ab Curl - 65kg

3 x 10

TheZ

Weighted Chins and Dips Superset

Chin - 1 x 5 - BW + 30kg
Dip - 1 x 5 - BW + 30kg

Chin - 1 x 5 - BW + 30kg
Dip - 1 x 5 - BW + 30kg

Chin - 1 x 5 - BW + 20kg
Dip - 1 x 5 - BW + 20kg

Chin - 1 x 5 - BW + 20kg
Dip - 1 x 5 - BW + 20kg

DB Row - 40kg

3 x 10 each arm

Bench Press - 75kg

3 x 10

Tricep Extension 2 x 17.5kg DB

1 x 10

Bicep Curl - 2 x 17.5kg DB

1 x 10

Hanging Leg Raises

3 x 10

TheZ

Seated Shoulder Press - 22.5kg DBs

3 x 8

Lat raises - 17.5 kg DBs

3 x 10

Lunges - 27.5kg DBs

3 x 12

Incline Bench Press - 25kg DBs

3 x 10

Chin Ups - BW

3 x 10

Cable Row - 82.5

3 x 5

Tricep Extension and Bicep Curl superset 15.5kg DBs

2 x 10

Side Bend - 25kg Plate

3 x 10 each side

TheZ

Leg Press - 200kg

5 x 5

Dumbell Row - 42.5kg DB

3 x 10 each arm

Bench Press - 85kg

2 x 10
1 x 8

65kg - 1 x 10

3 rounds of run 200m, 10 pull ups, 10 squats and 10 dips

right calf felt very tight so packed it in at that stage

TheZ

Weighted Dips and Chins

Dip - BW + 30 - 1 x 5
Chin - BW + 30 - 1 x 5

Dip - BW + 30 - 1 x 5
Chin - BW + 30 - 1 x 5

Dip - BW + 20 - 1 x 10
Chin - BW + 20 - 1 x 5

Dip BW + 20 - 1 x 10
Chin - BW + 20 - 1 x 8

Dip - BW + 20 - 1 x 10
Chin - BW + 20 - 1 x 4

Dip - BW 1 x 10
Chin - BW 1 x 10

Hanging Leg Raises
1 x 20

Cable Crunch - 45

1 x 20

TheZ

Seated shoulder Press 20kg DBs

3 x 12

Seated Lat Raise 17.5kg DBs

mixed in some 1 x 10 pull ups between sets
3 x 10

these feel light now so should go heavier

Lying Tricep Extension 17.5kg DBs

3 x 10


Bicep Curl 17.5 kg DBs

1 x 20



Stiff Leg Deadlift 85kg

5 x 5

Hanging Leg Raises

1 x 10 - legs up
1 x 10 - knees up
1 x 10 knees up

Ab Cable Curls - 60kg

3 x 10



Finished creatine today so going to take a month off from it. Have tried to cut out sugar from my diet altogether apart from pre and post workout and odd piece of 88% dark chocolate

Want to start doing more stretching, foam rolling and conditioning as well. I have a chance to go to gym five or six days a week for the next month or two so going to do some pure cardio and stretching sessions and leave out the weights on those days altogether and see how i get on. Am finding the sprinting is tough on my legs when i do it so need to work on solving that with stretching foam rolling etc

TheZ

Weighted Chins
+30 - 1x4
+20 - 1x5
+20- 1 x5
BW - 1 x 10


Weighted Dips
+30 - 1 x 5
+20 1x5
+20 1x5
BW Pull Ups

Leg Press 200kg

5x5

TheZ

Shoulder Press - 22.5kg DBs

3 x 10

Lat Raise - 20kg DBs

3 x 10

Lunge - 30kg DBs x 2
3 x 10

Back Extension + 20kg
3 x 10

Tricep Cable Pulldown

60kg

3 x 10

Bicep Cable Handle Pulldown
55kg
3 x 10 each arm

Hanging Leg Raises 2 x 10
Knee Raises 1 x 10

Side Bends 25kg
3 x 10 each side

TheZ

Lie Down Barbell Row

85kg 1 x 4
75kg 2 x 5
55kg 1 x 10

Split Squat 20kg DBs

3 x 10 - each leg

Incline Bench Press 25kg DBs

3 x 10

Cable Crunches 55kg

3 x 10

TheZ

Row - 5 minutes


Weighted Chins and Dips Supersets

Chins BW + 30kg - 1 x 5
Dips BW + 30kg - 1 x 5

Chins BW + 30kg 1 x 5
Dips BW + 30kg 1 x 5

Chins BW + 20kg 1 x 5
Dips BW + 20kg 1 x 5

Chins BW + 20kg 1 x 5
Dips BW + 20kg 1 x 5


Row 500m, 40 squats, 30 press ups, 10 chins and 10 hanging leg raises toes to bar - 5m15s.

TheZ

Bench Press

85kg - 1 x 10
85kg - 1 x 5
85kg - 1 x 5
65kg - 1 x 12

Leg Press
200kg

3 x 5

One Arm DB Row - 42.5kg

3 x 10 each arm

Tricep Extension Lie Down - 2 DBS 17.5kg

3 x 10

Bicep Curls 2 DBs 17.5 kg

1 x 20

Hanging Knee to Chest 1 x 10
Hanging Legs to Bar 1 x 10
Hanging Knee to Chest 1 x 10

Cable Ab Curl 65kg

3 x 10

TheZ

Weighted Chins and Dips Supersets


1 x 5 BW + 30

1 x 5 BW + 30

1 x 5 BW + 20

1 x 5 BW + 20

1 x 10 BW

Split Squat - 20kg DBs x 2

3 x 10 each leg

Hanging Leg Raises

1 x 10 - legs
1 x 10 - knees
1 x 10 legs

TheZ

Stiff Leg Deadlift 85kg

1 x 10
4 x 5

200m run, 10 pull ups, 10 dips, 10 squats x5
9m50
slow time but didn't feel up to pushing it today

cable crunches 65kg
3 x 10

side bend - 25kg plate
3 x 10 each side

TheZ

Seated Shoulder Press - 22.5kg DBs
3 x 10

Seated Lat Raise - 20kg DBs
3 x 10

Stiff Leg Deadlift - 85kgs

5 x 5

Row 500m x 3
1.55
2.10
1.56

TheZ

Bench Press 85kg

1 x 10
1 x 8
1 x 8

Lie Down Barbell Row 75kg

3 x 10

Leg Press 200kg

1 x 5
1 x 10
1 x 8

Hanging Leg Raises

1 x 10 legs to bar
1 x 10 legs to shoulder
1 x 10 knees to chest

TheZ

10 chin ups, 10 squats, 10 press ups
5 rounds
6m10s

ab roller wheel
3 x 10

50 squats

50 press ups

plank 30 seconds x 3

TheZ

Weighted Chins and Dips
30kg
1 x 5
1 x 5

1 x 5
1 x 5

20kg

1 x 5
1x5

1x5
1x5

Lunges 30kg DBs

3 x 10

Seated Leg Curl

82kg

3 x 10

TheZ

Incline Bench Press 65kg

3 x 10

DB Row 42.5kg

3 x 10 each arm

Lying Tricep Extension 20kg DB x 2

3 x 5

Calf Raises Smith Machine 60kg

3 x 10

Bicep Curl 20kg

1 x 8
1 x8

Tricep Cable Pull down
65kg

3 x 10

Hanging Leg Raises

2 x 10

Cable Crunches 65kg

3 x 10

TheZ

Rower
3 x 500m with one minute recovery
1.55
1.56
2.05

Weighted Chins and Dips 20kg
1 x 5
1 x 5

1 x5
1 x 5

BW

1 x 5
1x 5

Felt a bit faint and had to sit down for two or three minutes

Decided to take it easy so did some tricep cable pull downs 65kg 3 x 10 and bicep cable curls 40kg 3 x 10

felt grand then so finished off

leg press 170kg
3 x 10

TheZ

Seated Shoulder Press 22.5kg DBs

3 x 10

these felt ok and no twinge in shoulder

Seated Lat Raises 20kg DBs

3 x 10

Lying Tricep Extensions 17.5kg DBs

3 x 12

these felt easy but last day the 20kg felt too heavy?

Pyramid of Hands to Feet sit ups and Press Ups
15 to 1 and 1 to 15

Stiff Leg Deadlift 85kg

5 x 6

Felt this in my stomach, maybe after the hands to feet

Side Beds 25kg plate

3 x 10 each side

TheZ

Chins and Dips - 30kg + BW
3 x 5 of each

Split Squats 20kg DBs x 2

3 x 10 each leg

DB Bench Press - 2 x 27.5kg
3 x 10

felt too light but worried about stability of getting up heavier ones into bench movement

DB row 42.5kg

3 x 10 each arm

Seated Leg curl - 82kg

3 x 10

TheZ

17 July

Did some upper body circuits
dips, chins, bench, row, curls, pull downs

20 July

DBs 30kg

Bench Press
3 x 10

One Arm row 42.5kg DB

3 x 10 each arm

Lunges 20kg DBs
3 x 14

Cable Curls

62kg - 3 x 10

Chins and Dips BW
3 x 10 each

TheZ

Seated Shoulder Press 22.5kg DBs

3 x 10

lat Raises 20kg DBs

3 x 10

Split Squat 20kg DBs

3 x 10 each leg

15 to 1 pyramid of hands to toes sit ups and press ups

Stiff Leg DL 95kg
3 x 5

Hanging Knee Raise 1 x 10
Hanging Leg Raise 1 x 10

Side Bends 25kg
2 x 10 each side

TheZ

Bench Press 85kg

3 x 10

Leg Press 200kg

5 x 5

Weighted Chins 30kg

3 x 5
1 x 10 BW

Tricep Lie Down Extensions 2 x 17.5kg DBs

2 x 10

Curls 17.5kg Dbs

2 x 20

Hanging Leg Raise
Feet to Bar
1 x 10

Cable Curls 65kg
1 x 10

TheZ

Weighted chins and dip
30kg + b w
4 x 5 each
1x10 bw

Stiff leg dead lift
85kg
5x5

Seated leg curl 82kg
3x8

Hanging leg raises
3x10

TheZ

Seated Shoulder Press 22.5kg DBs

3 x 10

Lat Raises 20kg DBs

3 x 10

Lunges 30kg Dbs

3 x 14

Cable Row 82.5kg
2 x 10

Lat Pulldown 80
2 x 10

Lying Tricep Extensions
20kg DBs 1 x 10
17.5kg DBs 1 x 10

Bicep Curl 17.5kg Dbs
1 x 20

tricep maCHINE
2 X 10 55KG

TheZ

Weighted chins dips 30kg
Hanging leg raises

TheZ

30 chins
50 squats
50 press ups

TheZ

Weighted chins and dips
Bw +40kg 1 * 3 chins
Bw +40kg 1 * 3 dips
New pb

Bw +30kg
5 chins
5 dips
5 chins
5 dips

+20kg
5 chins
5 dips

Squat machine
120kg
5*5

Chins+40kg
1 * 3
dips + 40kg
1 * 3

TheZ

Weighted Chins and Dips

BW+40kg
Chins - 1 x 3
Dips - 1 x 3

BW + 30kg
Chins 2 x 5
Dips 2 x 5

Leg Press - 200kg

4 x 7
1 x 5


Chins - neutral handgrip
Bw+ 15
1 x 8

Dips
Bw + 15
1 x 8

Hanging Leg Raises
1 x 20

TheZ

Rower - 500m intervals x 3
1.55
1.58
1.56
2 min recovery between each

Hanging Leg Raises
3 x 10

Cross trainer 20 minutes

Pyramid 1 to 15 and 15 to 1
Press Ups and Hands to Feet Sit Ups

Side Bends 25kg
3 x 20 each side

Hanging Leg Raises
1 x 20

TheZ

Scaled Crossfit Fran using 2 15kg DBs
21-15-9 thrusters and pullups

7m52s

Skullcrushers - 2 17.5kg DBs

3 x 10

Calf Raise Machine 127kg
3 x 20

EZ Bar Bicep Curls - 25kg
1 x 20
1 x 12
1 x 12

TheZ

Bench Press
85kg 3 x 10
65kg 1 x 10

Split Squats 2 x 20kg DBs
3 x 10 each leg

One Arm Row 42.5 kg DB
3 x 10 each arm

tricep pulldowns and bicep cable pull downs
2 x 10 each

cable curls - 65kg
1 x 10

hanging leg raises
1 x 10

TheZ

Weighted chins and dips
40kg 1x4
1x3
30kg
1x4
20kg
1x5
10kg
1x10

Leg press 200kg
4x5

15 minutes cross trainer

Swiss ball roll
2x20
1x10

Magic Eight Ball

Like your workouts man.
Some savage weight on the dips and chins. Defo try out the rings if possible.

TheZ

Cheers i read your log and have taken some inspiration from itHoping to get the rings later this month and use them at home.
I also want to go to a trainer and learn to squat dead lift I just do stiff leg dead lifts and dumbbell stuff. I really need to work on flexibility

TheZ

Weighted chins and dips
Chins +30kg 1 x 8
Dips +30kg 1x5

Chins and dips
2x5 each 30kg
Finish with 10 each bw

Stiff leg dead lift 85kg
5x5

Hanging leg raises
3x10

Side bends 25kg
3x10 each side

TheZ

Rower 500m intervals
1m52s
2 min rest
1m52s
2 min rest
1m57s

2 minute rest

20 minutes crosstrainer medium intensity

back extensions 15kg plate

3 x 10

twists 20kg plate

1 x 30

TheZ

Bench Press 85kg
1 x 10
1 x 8
1 x 10

If I had a spotter and didn't have to rack and unrack I think I could go a bit heavier. I also think the way I hold the bar doesn't do my wrists any favours

Press Ups - feet raised
1 x 30

Lunges 2 30kg DBs
1 x 20
1 x 14
1 x 16

Squat - feet on a plate - 2 30kg DBs
1 x 10

One Arm Row - 42.5kg DBs

3 x 10 each arm

Ab Cable Waist Bend 20kg
1 x 10

Ab Cable Curl Kneeling 70kg
3 x 20

Tricep Cable Pull Down 70kg
2 x 10

Bicep Cable Curl 50kg
2 x10

TheZ

500m row
1.49
2 mins rest
1.56
2 mins rest
2.02
Had nothing in tank today. Last one was a real struggle

20 mins cross trainer

10 pull ups
10 squats
10 dips
3 rounds

Side bends 25 kg
3 x 10 each side

Kneeling cable crunch 75kg
3 x 10

TheZ

Weighted Chins and Dips
40kg 1 x 4 chin
40kg 1 x 4 dip

40kg 1 x 2 chin
40kg 1 x 4 dip

30kg 1 x 5 chin
30kg 1 x 5 dip

20kg 1 x 5 chin
20kg 1 x 5 dip

10kg 1 x 8 chin
10kg 1 x 8 dip

Splt Squat - back leg on bench and front leg on step (found this harder than front foot on floor)
20kg DBs
1 x 10 each leg
1 x 8 each leg
1 x 6 each leg

Hanging Leg Raises - shin to bar
2 x 10