Keeping track

LimLifter

Keeping track of fitness here.

BW: 115kg

Sunday

Back
BB Rowing: 60kg 1x12,1x20,1x12,1x12
Machine Rear delt flyes: 3x12
Levered seated row: 3x12 with 25kg plate

Arms
Tricep pushdowns: 3x12
Bicep curls: 20kgx12, 16kgx12,12kgx12, 8kgx12

Chest/shoulders
Bench press: 60kgx5,x10,x10

Legs
Lying Leg curl: 4 sets worked up to stack x12
Leg extension: 4 sets worked up to stack x12
Seated calf extension: 3 sets 15 reps light

Cardio
X-trainer
10minutes

LimLifter

Tuesday

Bent over BB rows
40kgx20
60kgx15x4

Seated lever row
25kgx3x15

Seated reverse flyes
30x3x15

BB Bench
50kgx5x7

Narrow grip BB
50kgx3x7

Tricep extentions
2x15

Lat pulldown
2x12

Leg curl
Worked up to stack x12

Leg extension
worked to stack(-2) x12

Hard session

LimLifter

Wednesday

Cycle
20km

Took ~1hr

LimLifter

Sunday

Cycle

21km, took ~1hr

LimLifter

Monday

chest supported row
Worked up to 2 sets 40kg x10

rear delt fly
3 sets 12-15 reps (paused)

DB bench
4 sets worked up to 30kg x12

rolling DB extensions
3 sets 8kg DBs

triceps extensions overhead
2 sets 15 reps

bicep machine
3 sets 12 reps

Lying leg curls
3 sets 12 reps stack

seated leg curls
4 sets v. light

Leg extension
5 sets worked up to stack x12x2

calf extension
3 sets 20 reps light

Cardio
X-trainer 30 mins

LimLifter

Tuesday

Cycle
20km

took 1hr 15min (windy)

LimLifter

Friday

Back
Chest supported rows
5 sets 25kg

Seated row
5 sets upto 50kg

rear delt fly
3 sets 20 reps light

Chest arms
db BENCH
4 sets up to 34kgx8

rolling db ext
2 sets 12kg

Tri push-down
2 sets close elbows feels very isolating

Bicep curl
Machine 4 sets up to 55

Legs
Lying leg curl
4 sets up to stack

Seated leg curl
3 sets light

Leg extension
5 sets up to stack 2x12

Calf ext
3 sets 20 reps light

Cardio
X-trainer 30 mins
Stepmill 10 mins
Bike 15 mins

LimLifter

Saturday

back
chest supported rows
4 sets 15 reps up to 45kg

seated row
4 sets up to 50kgx12 paused

rear delt fly
2 sets 20 reps (left shoulder clicking)

Chest/arms
db bench
26,30,34x10

tri pushdowns
worked up to stack x12x2 with metal v-handle

bicep curl machine
3 reps up to 40x12

Legs
lying leg curl
4 sets, worked up to stackx12

leg ext
4 sets 45

Cardio
x-trainer 20 min
step mill 10mins

LimLifter

Cardio
Cycle 22km
Took 1hr

LimLifter

Back
chest supported rows
4 sets up to 50 kg

Seated rows
5 sets up to 50kg

Rear delt fly
3 sets 12 reps (left shoulder consistently clicking need to work on rotator cuff

Lat pulldown
4 sets 12 reps @55

Cheat arms
DB bench
worked up to 34kg x10

Rollin Tri ext
2 sets 16kg DBs

Tri pushdown
4 sets upto stack-1

Curls 3 sets seated
14kg dbs

Legs
Lying leg curl
4 sets stack-1
Felt a bit sick so left it at that

Cardio
Swim 10 lengths

LimLifter

Cycle
36km
took ~2 hours windy

LimLifter

Cycle
37km took 1hr 40mins

LimLifter

Cycle

36km
took around 1hr 50mins

LimLifter

Cycle
38km

LimLifter

Cycle
36km
took ~1hr50min

LimLifter

cycle
20km

LimLifter

Cycle
20km

LimLifter

Cycle
23km

LimLifter

Back in the gym again

Back

Chest supported row
25kg 4x12

Chest/arms
Plate loaded chest press
3 sets 10 reps 15kg

Tri pushdowns
35 3x 15

Legs
Leg curl
3 sets 2/3rd stack

Leg ext
4 sets 15 reps @ 60

Cardio
30 mins x-trainer

LimLifter

Back

Chest supported rows
3 sets up to 40Kg

Seated row(plated)
4 sets up to 50kg (tough)

Lat pdown
3 sets of 12 @ 55kg

Chest/arms
Seated chest press (plate loaded)
4 sets up to 35kg per arm (8 reps, tough at the mo)

Tri pushdowns
4 sets up to 50

Cardio
X-trainer 40mins
Stepmill 10 mins fat burner level 10 (out of 20)

LimLifter

Back
Chest supported rows
5 sets up to 50kg

Arms
Bicep curls
2x10 18kg DBs
1x12x 14kg seated hammer curls
Machine curl
2 light sets of 12

Cardio
x-trainer 40mins
Stepmill 10mins
Bike 10mins

LimLifter

GYM
Cardio
x-trainer -40min
Bike-10mins
Stepmill-10mins

LimLifter

Back/chest
rows
lat pulldown
plate loaded press
Cardio
30mins

LimLifter

Back/chest
rows
lat pulldown
plate loaded press

Legs
ext
curl x stack
Cardio
60mins

LimLifter

Back/chest
rows
lat pulldown
plate loaded press
Arms
Curls
tri ext
Cardio
60mins

LimLifter

Back
Chest supported rows
4 sets up to 35kg

rear delt fly
4 sets up to 60

Chest
BB Bench
3 sets 10 of 60kg

Cardio
25mins Bike

LimLifter

Back
Chest supported rows
5 sets up to 65kg 12 reps (this was very heavy)

seated row
2 sets 15 reps 20kg

seated rear delt flys
3 sets up to 60lbs

Chest
BB bench
worked up to 90kg 3x3

Arms
Narrow grip bench
3x5 @60kg

tri push downs
4 sets 3/4 stack

DB curls
2 sets 12 reps 20kg

Cardio
20 mins bike

LimLifter

Chest/back
BB bench
worked up to single of 110kg...there's going to be a rude awakening for someone this year...
Narrow grip
5x5 @60kg
DB rows
2 sets 30kg

LimLifter

Cycle
20km

LimLifter

Back
Chest supported rows
25, 35, 45, 55, 45, 35, 25kg x12

Machine Rear delt flyes
4 sets up to 70lbs

Chest
BB bench
60, 80x5 90x3, 100x2

Close grip
60x6x5

Arms
Tri ext
4 sets up to stack

DB Arm curls
3 sets 22, 20, 14kg

Cardio
20 mins Bike

LimLifter

Chest
BB bench
60*10
80*5
100
105
112.5kg

DB row
2*15 32kg DB

LimLifter

Cycle
20kms in rough weather

LimLifter

Back
Chest supported rows
4 sets up to 60kg

Chest
BB bench
60x10
80x5
90x5
100kgx2

Arms
Tri ext
4 sets up to stack-2

Bicep curls
2 sets on machine

Cardio
10 mins Bike

LimLifter

Back

Seated row
4 sets up to 50kg

rear delt fly
3 sets up to 70lbs

Chest
BB bench
60kg x10, 60x5

Arms
tri ext.
3 sets up to stack-2

DB Curls
20x12
22kgx10

Cardio
Bike 30mins

LimLifter

Cycle
20km ~1 hour

LimLifter

Back

Plate loaded Seated row
5 sets worked up to 65kg per arm

rear delt flyes
4 sets up to 70lbs

Chest
BB bench
60kg x10, 80x10, 60x10

Arms
tri pushdowns
3 sets 10

Arm curls
24x10, 20x10, 14 x10 14 x10

Cardio
Bike
40mins

LimLifter

Back
Chest supported rows
6 sets up to 60kg

rear delt flyes
4 sets up to 75lbs

Lat pulldowns
3 sets up to 75kg

ab machine & back ext machine

Cardio
30 mins bike lvl 10 constant

LimLifter

Back
Chest supported rows
4 sets up to 60kgx12

rear delt flyes
5 sets up to 85lbs

Lat pull-downs
4 sets up to 80kgx12

Cardio

X-trainer - 30mins
Bike - 20mins

LimLifter

sat sun, Tue, Wednesday this week

Back rows, chest presses arms +30 mins bike

LimLifter

Thursday/Friday/ Sat

Gym

Back, chest supp rows
Chest BB bench 4x10 x70kg
Arms: ext and curls

Cardio: 30 mins bike 7/8 mins stepper

Mon
21km cycle (windy) ~1hr

LimLifter

Tuesday

Back
Chest supported rows
5x12 up to 65kg

Rear delt flyes
5 sets up to stack

Arms
tri pushdowns
4 sets up to stack 2x12

Db curls
28, 24, 20, 16kg x10/12reps

Cardio
Bike 30mins
Stepper
10 mins

Core work

LimLifter

Wednesday

Back
rear delt flyes
4 sets up to stack x12

Chest
BB bench 60x10, 80x6, 100x2, 80x5

Arms
Tri ext light 3 sets

Curl machine
4 sets up to 50 (tough)

Cardio
Stepper 10mins
Bike 30mins