300 Pound Club! Possibly maybe, probably not (for deadlift).

j@utis

I did some crazy cardio on Sunday (70mins of circuits and xtrainer), my mistake - felt absolutely flat today, here's what I managed to squeeze out:

FitNotes Workout - Monday 16th April 2018, Total Volume: 14,216.6 kgs

** Overhead Press **
- 28.0 kgs x 8 reps
- 33.0 kgs x 8 reps
- 38.0 kgs x 4 reps x3
- 35.5 kgs x 5 reps
- 35.5 kgs x 6 reps [6.5rep]

** Deadlift **
- 50.0 kgs x 10 reps
- 70.0 kgs x 6 reps
- 90.0 kgs x 5 reps
- 100.0 kgs x 4 reps
- 112.5 kgs x 3 reps x4
- 112.5 kgs x 3 reps [Form's getting ugly now]
- 100.0 kgs x 6 reps [Volume]

** Strive Incline Bench Press Unilateral **
- 20.0 kgs x 12 reps
- 30.0 kgs x 10 reps x5 [Easier version of dumbbell incline BP]

** Cable Row Seated **
- 39.7 kgs x 12 reps
- 39.7 kgs x 12 reps
- 42.2 kgs x 12 reps x3

** Decline Barbell Bench Press **
- 30.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 50.0 kgs x 10 reps
- 52.5 kgs x 7 reps [PR] [Reps] x4

** Rear Delt DB Row **
- 10.0 kgs x 14 reps
- 12.5 kgs x 14 reps x3

** DB Prone Incline Curl **
- 8.0 kgs x 12 reps x3

** DB Lying Triceps Extension **
- 10.0 kgs x 12 reps [Single arm, gosh this is hard!] x3

** Assisted Pull Up **
- 13.6 kgs x 12 reps [Narrow supinated grip] x3

j@utis

I made cardio mistake again... I didn't go too crazy yesterday but still didn't feel fully recovered today, so easy-peasy leg day. I decided to do Sumo DLs instead of RDLs - I don't them very often - checked my logs - 15 times in two years, not my thing really...

FitNotes Workout - Wednesday 18th April 2018
Total Volume: 13,850 kgs

** Barbell Squat **
- 30.0 kgs x 10 reps
- 40.0 kgs x 8 reps
- 50.0 kgs x 6 reps
- 60.0 kgs x 4 reps
- 66.0 kgs x 3 reps x8 [Rest HR down to <140bpm]

** Bulgarian Split Squat **
- 20.0 kgs x 10 reps
- 25.0 kgs x 8 reps
- 30.0 kgs x 8 reps x2
- 32.5 kgs x 8 reps
- 35.0 kgs x 8 reps x2

** Deadlift Sumo **
- 48.0 kgs x 12 reps
- 68.0 kgs x 10 reps
- 88.0 kgs x 8 reps
- 98.0 kgs x 6 reps [PR Reps] [Reset after ea rep]
- 98.0 kgs x 5 reps [5.2 rep, feck resets]
- 98.0 kgs x 6 reps [Touch 'n go]

** Lying Leg Curl Machine Unilateral **
- 17.5 kgs x 12 reps x2
- 20.0 kgs x 12 reps x2

** Calf Raise Machine Standing **
- 40.0 kgs x 20 reps x4

** Hyperextention **
- 35.0 kgs x 12 reps x4

caviardreams

Ah here, Bulgarian SS are never "easy peasy"! These are my guaranteed DOMS exercise - every single time.

j@utis

I have balance troubles when it comes to single leg exercises. I probably don't use enough weight to give my legs something to think about and also holding 15+kg dumbbells my arms is another challenge...

j@utis

Saturday's something... My left leg doesn't want to do what right one is doing..

FitNotes Workout - Saturday 21st April 2018
Total Volume: 15,350 kgs

** Barbell Squat **
- 30.0 kgs x 10 reps
- 40.0 kgs x 8 reps
- 50.0 kgs x 6 reps
- 60.0 kgs x 5 reps
- 66.0 kgs x 3 reps x8

** Sumo Squat DB **
- 35.0 kgs x 12 reps
- 42.5 kgs x 12 reps
- 47.5 kgs x 12 reps x4

** Romanian Deadlift BB **
- 38.0 kgs x 12 reps
- 58.0 kgs x 12 reps
- 68.0 kgs x 12 reps [PR]

x4

** Reverse Lunges **
- 34.0 kgs x 12 reps [Smith's]
- 39.0 kgs x 12 reps x4

** Side Lying Hip Raise **
- 10.0 kgs x 20 reps x3

** Reverse Hyperextention **
- 30.0 kgs x 12 reps x3

** Woodchopper **
- 10.0 kgs x 20 reps x3

j@utis

Earlier today, I might have stayed at home instead, I didn't feel like doing anything, had zero energy and all my power had abandoned me:

FitNotes Workout - Monday 23rd April 2018 Total Volume: 15,580.6 kgs

** Deadlift **
- 38.0 kgs x 10 reps
- 58.0 kgs x 10 reps
- 68.0 kgs x 8 reps
- 78.0 kgs x 8 reps
- 88.0 kgs x 6 reps
- 98.0 kgs x 5 reps
- 108.0 kgs x 3 reps [Lack of sleep, too warm in the gym...] x5
- 113.0 kgs x 1 rep [Bored]
- 118.0 kgs x 0 reps [3x0 not even an inch of the floor]

** Lat Pulldown Machine **
- 56.7 kgs x 12 reps
- 62.4 kgs x 12 reps x4

** Lying Leg Curl Machine Unilateral **
- 15.0 kgs x 12 reps
- 20.0 kgs x 10 reps x5

** Barbell Row **
- 39.0 kgs x 12 reps [PR Reps] [EZ bar]
- 39.0 kgs x 12 reps
- 41.5 kgs x 10 reps x3

** Cable Face Pull **
- 17.5 kgs x 14 reps x4

** Cable Pull Through **
- 22.5 kgs x 16 reps x2
- 25.0 kgs x 16 reps x3

** "Strive" Preacher Curl **
- 5.0 kgs x 12 reps
- 7.5 kgs x 10 reps x3

** Medicine Ball Throws **
- 6.0 kgs x 20 reps x4 [Upper abs burning! good one and fun to do]

j@utis

Light workout yesterday, went for volume instead, playing with Pull-Push routine now.

FitNotes Workout - Thursday 26th April 2018, Total Volume: 16,827 kgs

** Good Morning **
- 28.0 kgs x 12 reps
- 38.0 kgs x 10 reps x4

** Deadlift **
- 48.0 kgs x 12 reps
- 68.0 kgs x 10 reps
- 88.0 kgs x 8 reps
- 98.0 kgs x 6 reps x6

** Barbell Row **
- 29.0 kgs x 12 reps
- 44.0 kgs x 10 reps x4

** Lat Pulldown D-handle **
- 45.4 kgs x 10 reps
- 47.9 kgs x 10 reps x5

-** Single Leg RDL Dumbbell **
- 17.5 kgs x 12 reps
- 22.5 kgs x 12 reps x5

** Cable Pull Through **
- 22.5 kgs x 12 reps x4

** Cable Standing Abduction **
- 7.25 kgs x 14 reps x4

** Cable Face Pull **
- 17.5 kgs x 12 reps x4

** Lateral Raise Cable **
- 2.5 kgs x 14 reps x2
- 3.75 kgs x 12 reps x2

** Medicine Ball Throws **
- 6.0 kgs x 20 reps x4

j@utis

Last Monday's session - I picked the worst bar for DL in the gym - with almost smooth knurling, plus the heat in the gym - my hands were sweating and bar was slipping like mad, it's really time to buy some of that chalk :mad:

FitNotes Workout - Monday 30th April 2018 Total Volume: 15,453.6 kgs

** Deadlift **
- 48.0 kgs x 10 reps
- 68.0 kgs x 8 reps
- 78.0 kgs x 6 reps
- 88.0 kgs x 4 reps
- 98.0 kgs x 3 reps
- 108.0 kgs x 3 reps [Grip!!! bar in my fingertips literally] x4
- 98.0 kgs x 5 reps x2

** Pullover **
- 15.0 kgs x 14 reps
- 17.5 kgs x 14 reps x3

** Barbell Row **
- 29.0 kgs x 12 reps [EZ bar]
- 39.0 kgs x 10 reps
- 46.5 kgs x 6 reps x5

** Side Lying Hip Raise **
- 15.0 kgs x 16 reps x4

** Romanian Deadlift BB **
- 38.0 kgs x 10 reps
- 58.0 kgs x 10 reps x4

** Cable Lat Pulldown Unilateral **
- 15.0 kgs x 12 reps
- 20.0 kgs x 12 reps x4

** Rear Delt Machine Fly **
- 28.3 kgs x 16 reps x4

** Glute-Ham Raise **
- 10.0 kgs x 12 reps x4

** Assisted Pull Up **
- 13.6 kgs x 16 reps [Narrow supinated grip] x4

I super-set most of the small exercises.

And earlier today - I went in without a plan, only having "it's a PULL day" in mind, at the end I didn't know what I was doing... I have to come up with something more exciting than LP.

FitNotes Workout - Thursday 3rd May 2018
Total Volume: 14,323 kgs

** Deadlift **
- 48.0 kgs x 10 reps [+2" off the platform for greater stretch]
- 68.0 kgs x 8 reps [+2"]
- 88.0 kgs x 6 reps
- 98.0 kgs x 4 reps
- 108.0 kgs x 3 reps
- 113.0 kgs x 3 reps
- 118.0 kgs x 3 reps x3

** Chest Supported Row Strive Unilateral **
- 35.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 42.5 kgs x 12 reps [PR Weight] x3

** Hammer Strength Pull Down Unilateral **
- 30.0 kgs x 12 reps x2
- 31.25 kgs x 12 reps x3

** Walking Lunges BB **
- 30.0 kgs x 10 reps x4

** Hyperextention **
- 37.5 kgs x 12 reps x4

** Cable Face Pull **
- 17.5 kgs x 14 reps x3

** Single Leg RDL Dumbbell **
- 20.0 kgs x 12 reps
- 22.5 kgs x 12 reps x3

** Barbell Curl **
- 19.0 kgs x 12 reps [PR] [Ouchhhh!!! my elbow joints hate these] x3

** Straight-Arm Cable Pushdown **
- 20.0 kgs x 14 reps
- 22.5 kgs x 14 reps x2

j@utis

Earlier this morning:
FitNotes Workout - Tuesday 8th May 2018 Total Volume: 15,238.8 kgs

** Deadlift **
- 58.0 kgs x 8 reps
- 78.0 kgs x 6 reps
- 98.0 kgs x 4 reps
- 108.0 kgs x 3 reps x6
- 123.0 kgs x 1 rep
- 128.0 kgs x 0 reps [1" off the ground]

** Romanian Deadlift BB **
- 34.0 kgs x 10 reps [Smith's]
- 39.0 kgs x 10 reps x3
SS
** Hammer Strength Pull Down Unilateral **
- 30.0 kgs x 12 reps x2
- 31.25 kgs x 12 reps x2

** Lying Leg Curl Machine Unilateral **
- 17.5 kgs x 12 reps x2
- 18.75 kgs x 12 reps x3
SS
** Dumbbell Row **
- 20.0 kgs x 12 reps
- 22.5 kgs x 12 reps x4

** Reverse Hyperextention **
- 20.0 kgs x 12 reps
- 30.0 kgs x 12 reps x3
SS
** Rear Delt Machine Fly **
- 28.3 kgs x 16 reps
- 34.0 kgs x 14 reps x3

** Reverse Lunges **
- 34.0 kgs x 12 reps
- 39.0 kgs x 12 reps x3
SS
** Lateral Dumbbell Raise **
- 7.5 kgs x 12 reps [PR Reps] x4

** Cable Pull Through **
- 22.5 kgs x 12 reps x4

Another just meh workout - I'm still tired after busy weekend - loads of gardening and other work around the house, and other outdoor pleasures in good weather. Also, I'm in calorie deficit this week in a bid to lose some weight, so that doesn't help either - I have body comp scan on saturday. I had one exactly a year ago, it'll be interesting to see the change in muscle mass.
SS: superset, it's easy to supper set in Pull-Push routine, I like that.

j@utis

Yeay, that time of the month again! Lets go for it!!!

FitNotes Workout - Thursday 10th May 2018 Total Volume: 12,706.8 kgs

** Deadlift **
- 50.0 kgs x 10 reps
- 70.0 kgs x 8 reps
- 90.0 kgs x 6 reps
- 100.0 kgs x 3 reps
- 110.0 kgs x 1 rep
- 115.0 kgs x 1 rep
- 127.5 kgs x 1 rep
- 128.5 kgs x 1 rep [PR Weight +3.5kg, ALL OUT]
- 100.0 kgs x 4 reps x3 [Volume

** Barbell Row **
- 39.0 kgs x 12 reps
- 44.0 kgs x 12 reps [PR Reps] x4

** Single Leg RDL Dumbbell **
- 25.0 kgs x 12 reps
- 27.5 kgs x 12 reps [PR Reps] x3

** Lat Pulldown **
- 49.0 kgs x 12 reps
- 51.5 kgs x 12 reps [PR Reps] x4

** Lying Leg Curl Machine Unilateral **
- 20.0 kgs x 12 reps
- 21.25 kgs x 12 reps [PR Weight +1.25] x3

** Assisted Pull Up **
- 9.1 kgs x 12 reps [Narrow supinated grip] x4

** Cable Face Pull **
- 10.0 kgs x 14 reps [Single arm] x2
- 12.5 kgs x 14 reps x2

** Prawler Push/Pull **
- 55.0 kgs x 8 reps [Pull 8 lengths]

Very pleased today, I had doubts about hitting new DL PR this month because my training was all over the place last month, but it somehow worked, so I'll keep going. Currently I'm 5.5kg (I think) ahead of the plan detailed on the first page of this log

coffee_cake

Woohoo \o/

j@utis

Today morning I went in with the "plan" to do some light work - more reps with less weight - something like 70% DL for reps, it sounds easy... on papper... but I rather do 12x1 @100%, what a torture, cursed every set.
FitNotes Workout - Tuesday 15th May 2018
Total Volume: 18,026.4 kgs

** Good Morning **
- 28.0 kgs x 16 reps
- 33.0 kgs x 16 reps [PR Reps] x3

** Deadlift **
- 38.0 kgs x 12 reps
- 58.0 kgs x 12 reps
- 78.0 kgs x 12 reps
- 88.0 kgs x 12 reps [PR Reps] x3

** Barbell Row **
- 29.0 kgs x 16 reps
- 34.0 kgs x 16 reps [PR Reps] x3

** Single Leg RDL Dumbbell **
- 20.0 kgs x 16 reps x4

** Lat Pulldown D-handle **
- 45.4 kgs x 14 reps x4

** Lying Leg Curl Machine Unilateral **
- 15.0 kgs x 16 reps x4

** Walking Lunges BB **
- 25.0 kgs x 12 reps x4

** Cable Row Standing One-Arm **
- 12.5 kgs x 16 reps
- 12.5 kgs x 16 reps
- 13.75 kgs x 16 reps [PR Reps]

** Cable Pull Through **
- 20.0 kgs x 16 reps
- 22.5 kgs x 16 reps x3

** Cable Face Pull **
- 10.0 kgs x 14 reps x3

j@utis

Earlier this morning, 4th day in row in the gym - my energy levels way down but managed to complete the planned DL 8x3:
FitNotes Workout - Thursday 17th May 2018
Total Volume: 13,991 kgs

** Good Morning **
- 25.0 kgs x 14 reps
- 30.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 37.5 kgs x 10 reps x3

** Deadlift **
- 68.0 kgs x 8 reps
- 88.0 kgs x 6 reps
- 108.0 kgs x 3 reps
- 113.0 kgs x 3 reps x8

** Dumbbell Row **
- 20.0 kgs x 8 reps
- 25.0 kgs x 8 reps x4

** Single Leg RDL Dumbbell **
- 25.0 kgs x 12 reps x4

** Hammer Strength Pull Down Unilateral **
- 30.0 kgs x 10 reps
- 32.5 kgs x 8 reps [PR Weight] x3


** Lying Leg Curl Machine Unilateral **
- 20.0 kgs x 10 reps x4

** Cable Crunch **
- 20.0 kgs x 20 reps x3

** Rear Delt Machine Fly **
- 34.0 kgs x 14 reps x3

** Reverse Hyperextention **
- 20.0 kgs x 12 reps
- 30.0 kgs x 12 reps x3

caviardreams

j@utis wrote: »

** Rear Delt Machine Fly **
- 34.0 kgs x 14 reps x3

I know I've said it before, but like serious #shouldaz envy

j@utis

I think it depends of the machine - the weight might vary quite a lot. It's chest fly machine but if you sit the facing the other way, it becomes rear delt fly.

I forgot to mention my body composition scan last Saturday. So, in one year's time I've gained 1.8kg of muscle YEAY! and... 2.8kg of fat SH1TE! They say women can gain ~2kg of muscle in 2nd year of training which about right but I'm not happy with +3.2% of body fat comparing to last year, I have to loose couple of kilos somehow... it's hard because I love my food so much

j@utis

hi, it's me can't sleep. last monday's workout, had to go easy on everything except DL (I'm an old cripple person - hard to find body part on me that's not hurting):

FitNotes Workout - Monday 21st May 2018, Total Volume: 15,605.6 kgs

** Deadlift **
- 38.0 kgs x 10 reps
- 48.0 kgs x 8 reps
- 58.0 kgs x 8 reps
- 68.0 kgs x 6 reps
- 78.0 kgs x 6 reps
- 88.0 kgs x 6 reps
- 98.0 kgs x 6 reps
- 100.5 kgs x 6 reps x5

** Lat Pulldown Machine **
- 51.0 kgs x 16 reps
- 56.7 kgs x 12 reps x4

** Glute-Ham Raise **
- 5.0 kgs x 12 reps x4

** Chest Supported Row Strive Unilateral **
- 20.0 kgs x 12 reps
- 30.0 kgs x 12 reps x4

** Cable Pull Through **
- 20.0 kgs x 16 reps
- 22.5 kgs x 16 reps x3

** Lying Leg Curl Machine Unilateral **
- 17.5 kgs x 14 reps x4

** EZ-Bar Curl **
- 16.5 kgs x 14 reps x3

** Straight-Arm Cable Pushdown **
- 20.0 kgs x 14 reps x3

I busted my right shoulder (again! stupid shoulder or stupid me, or both) last Sunday during warm-up for bench press, went in on Monday anyway because it was a "pull" day, just stayed clear from any shoulder exercises.

j@utis

Earlier today. DL for reps, no fireworks.

FitNotes Workout - Thursday 24th May 2018
Total Volume: 17,380 kgs

** Deadlift **
- 50.0 kgs x 10 reps [2" Deficit]
- 60.0 kgs x 10 reps [2"]
- 70.0 kgs x 10 reps [2"]
- 80.0 kgs x 10 reps [2"]
- 90.0 kgs x 12 reps [PR Reps][Kicked the platform away, of course] x4

** Hammer Strength Pull Down Unilateral **
- 30.0 kgs x 10 reps
- 35.0 kgs x 8 reps [PR] x4

** Lying Leg Curl Machine Unilateral **
- 20.0 kgs x 10 reps x4

** T-Bar Row **
- 34.0 kgs x 12 reps [14kg actual bar weight of 20kg bar because of the angle] x2
- 39.0 kgs x 12 reps x3

** Glute-Ham Raise **
- 0 kgs x 12 reps
- 10.0 kgs x 10 reps x3

** Cable Pull Through **
- 22.5 kgs x 16 reps x4

** Cable Face Pull **
- 10.0 kgs x 14 reps x3

** EZ-Bar Curl **
- 21.5 kgs x 12 reps [PR] x3

** Assisted Pull Up **
- 9.1 kgs x 12 reps x3

** Glutes Dip Assist Machine **
- 40.8 kgs x 16 reps x2
- 45.4 kgs x 16 reps x2

1h40mins, 700kcal, HR avg 129bpm

j@utis

Today's "heavy pull" workout. And it felt really heavy today, DL @90%; felt like 110%, just just got those 3reps in...

FitNotes Workout - Monday 28th May 2018
Total Volume: 13,647.4 kgs

** Deadlift **
- 50.0 kgs x 10 reps
- 70.0 kgs x 6 reps
- 90.0 kgs x 4 reps
- 100.0 kgs x 3 reps
- 112.5 kgs x 3 reps x8

** Dumbbell Row **
- 20.0 kgs x 12 reps
- 22.5 kgs x 10 reps x3

** Barbell Single-Leg RDL **
- 34.0 kgs x 10 reps [Smith's]
- 39.0 kgs x 10 reps x3

** Cable Lat Pulldown Unilateral **
- 17.5 kgs x 12 reps
- 20.0 kgs x 10 reps x4

** Cable Pull Through **
- 22.5 kgs x 16 reps x4

** Reverse Hyperextention **
- 25.0 kgs x 12 reps
- 30.0 kgs x 12 reps x3

** Rear Delt Machine Fly **
- 28.3 kgs x 14 reps x2
- 34.0 kgs x 14 reps x2 [should be doing Cable face-pulls instead, these are useless]

** Walking Lunges BB **
- 26.0 kgs x 12 reps [Pink bar] x2
- 28.5 kgs x 12 reps x2

j@utis

Today I busted my left hamstring (again) while doing Cable pull throughs, nothing heavy, but one wrong twist and there you have it. I should be doing more stretching and more foam rolling, and more foam rolling and more stretching, you know all that boring stuff... RDLs and lunges had to be *cancelled*, did a few upper body pull exercises and called it day.

FitNotes Workout - Thursday 31st May 2018 Total Volume: 17,458.8 kgs

** Deadlift **
- 50.0 kgs x 10 reps [+2"]
- 70.0 kgs x 8 reps [+2"]
- 100.0 kgs x 6 reps
- 102.5 kgs x 6 reps x5

** Chest Supported Row Strive Unilateral **
- 25.0 kgs x 12 reps
- 35.0 kgs x 10 reps x3

** Cable Pull Through **
- 22.5 kgs x 16 reps x3 [Ooopss ]

** Lat Pulldown D-handle **
- 45.4 kgs x 12 reps
- 51.0 kgs x 10 reps x3

** Reverse Hyperextention **
- 20.0 kgs x 12 reps
- 30.0 kgs x 12 reps x3

** Leg Abductor Machine **
- 90.0 kgs x 16 reps x4

** Barbell Curl **
- 19.0 kgs x 12 reps x3

** Cable Face Pull **
- 10.0 kgs x 14 reps x2
- 12.5 kgs x 14 reps

j@utis

Amazingly I could squat today. That only proves how much my hamstrings are involved (NOT) in squating...

FitNotes Workout - Friday 1st June 2018 Total Volume: 13,049 kgs

* Flat Barbell Bench Press *
- 30.0 kgs x 12 reps
- 35.0 kgs x 10 reps
- 40.0 kgs x 8 reps
- 45.0 kgs x 8 reps
- 50.0 kgs x 6 reps
- 55.0 kgs x 3 reps x2
- 57.5 kgs x 3 reps x3
- 55.0 kgs x 3 reps x3

* Barbell Squat *
- 28.0 kgs x 12 reps
- 38.0 kgs x 10 reps
- 48.0 kgs x 8 reps
- 58.0 kgs x 6 reps
- 68.0 kgs x 3 reps
- 73.0 kgs x 3 reps x6
- 70.5 kgs x 3 reps x2

* Overhead Press Dumbbell *
- 10.0 kgs x 10 reps
- 15.0 kgs x 8 reps x4

* Leg Press Unilateral Hammer Str *
- 40.0 kgs x 10 reps
- 45.0 kgs x 10 reps x2
- 50.0 kgs x 10 reps x3

* Incline Dumbbell Bench Press *
- 17.5 kgs x 10 reps
- 20.0 kgs x 8 reps x3

* Walking Lunges BB *
- 26.0 kgs x 10 reps
- 31.0 kgs x 8 reps x3

* Plank *
- 15.0 kgs x 40 s x3

Day off tomorrow, Sunday is easy pull day, then medium push, off, heavy pull <-- new DL PR? I don't know, I don't feel like I have it in me but we'll see.

j@utis

"Light-Pull" day today:
FitNotes Workout - Sunday 3rd June 2018, Total Volume: 27,865.2 kgs

** Walking Lunges BB **
- 26.0 kgs x 8 reps x2
- 31.0 kgs x 8 reps x2
- 33.5 kgs x 8 reps x2

** Deadlift **
- 48.0 kgs x 10 reps
- 68.0 kgs x 10 reps
- 78.0 kgs x 10 reps
- 90.5 kgs x 10 reps [PR Reps] x4
- 78.0 kgs x 14 reps [PR Reps]

** Lat Pulldown **
- 40.0 kgs x 12 reps [Kneeling down, girls cable machine]
- 45.0 kgs x 12 reps
- 55.0 kgs x 10 reps [PR] [Whole weight stack lol] x4

** Lying Leg Curl Machine Unilateral **
- 15.0 kgs x 12 reps
- 17.5 kgs x 12 reps
- 20.0 kgs x 12 reps x5

** Seated Row Machine **
- 45.4 kgs x 12 reps x4

** Hyperextention **
- 40.0 kgs x 12 reps [PR] x4

** Barbell Glute Bridge **
- 48.0 kgs x 16 reps [Feet elevated]
- 78.0 kgs x 14 reps
- 98.0 kgs x 12 reps
- 103.0 kgs x 12 reps
- 108.0 kgs x 12 reps
- 113 kgs x 12 reps
- 128.0 kgs x 8 reps [PR Weight/reps] [Feet on the floor]
- 148.0 kgs x 6 reps [PR Weight/reps] [Being silly now]

** Cable Face Pull **
- 12.5 kgs x 14 reps [Elbows aren't happy at all] x4

** Plank **
- 10.0 kgs x 45 s x3

My left leg was giving me loads of trouble today. It felt fine (almost) when I got to the gym, but I managed to aggravate the pain with stretching and foam rolling. I can't pin point what's wrong with it, it's not the hamstring itself, I can do DLs and leg curls no problem. I feel pain behind the knee which is going up when I do straight leg DL and movements similar to it, e.g. prowler push, high knees etc.
Other than that I felt very good today, 90kg DL felt really easy, THE FORCE is back with me ROARRrrr!!! so bring it on, chalk is on the way too, yeay get in there baby!

j@utis

I'm way too chirpy in the post above, anyways, I can't edit it anymore, so lets move on.
Earlier today: FitNotes Workout - Wednesday 6th June 2018
Total Volume: 14,045 kgs

** Deadlift **
- 50.0 kgs x 10 reps
- 60.0 kgs x 8 reps
- 70.0 kgs x 6 reps
- 80.0 kgs x 4 reps
- 90.0 kgs x 4 reps
- 100.0 kgs x 1 rep
- 110.0 kgs x 1 rep
- 120.0 kgs x 1 rep
- 125.0 kgs x 1 rep
- 130.0 kgs x 1 rep [PR] [TaDah! +1.5kg]
- 120.0 kgs x 1 rep
- 115.0 kgs x 3 reps
- 110.0 kgs x 3 reps
- 100.0 kgs x 5 reps

** Deadlift Sumo **
- 70.0 kgs x 10 reps [For variety's sake]
- 80.0 kgs x 10 reps x3

** Cable Lat Pulldown Unilateral **
- 15.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 22.5 kgs x 8 reps [PR] [Weight] x3

** Pullover **
- 15.0 kgs x 14 reps
- 17.5 kgs x 14 reps x3

** Walking Lunges DB **
- 30.0 kgs x 8 reps x5

** Dumbbell Row **
- 17.5 kgs x 12 reps
- 22.5 kgs x 8 reps x4

** Lying Leg Curl Machine Unilateral **
- 15.0 kgs x 12 reps
- 20.0 kgs x 10 reps x4

** Donkey Kickback M/C **
- 30.0 kgs x 14 reps
- 35.0 kgs x 12 reps x3

** Rear Delt Dumbbell Raise **
- 10.0 kgs x 12 reps [With the twist at the top wow wow wow owwww] x3

I didn't do much of warm up today - didn't want to annoy my silly leg, hence so many sets [of 1] of DL. I counted 15mins of cycling to the gym as my warm up. Very happy with new PR, I forgive myself for rounded back, PRs are never pretty, at least mine aren't

https://www.youtube.com/watch?v=Ztd-KDguRxI

Mr. CooL ICE

That moved fast for a PB. Definitely another 5kg in the tank

coffee_cake

Are you sure you didn't accidentally post a warm up video there...

j@utis

LOL bluewolf It's very slow off the ground, that's my [and most others] sticking point. I should do more work from deficit I think.

j@utis

Earlier today. "medium pull" day was supposed to be yesterday but I got my complicated workout routine mixed up and did "push" day yesterday instead. You know push-pull-push-pull... it's easy to lose the track of it

FitNotes Workout - Tuesday 12th June 2018
Total Volume: 21,385.2 kgs

** Deadlift **
- 40.0 kgs x 10 reps [+2"]
- 50.0 kgs x 8 reps [+2"]
- 60.0 kgs x 8 reps [+2"]
- 70.0 kgs x 6 reps [+2"]
- 80.0 kgs x 6 reps
- 90.0 kgs x 6 reps
- 105.0 kgs x 6 reps x5

** Barbell Row **
- 29.0 kgs x 12 reps [EZ bar]
- 39.0 kgs x 12 reps
- 44.0 kgs x 10 reps x4

** Side Lying Hip Raise **
- 10.0 kgs x 16 reps
- 15.0 kgs x 16 reps x3

** Cable Lat Pulldown Unilateral **
- 17.5 kgs x 10 reps
- 20.0 kgs x 8 reps x4

** Woodchopper **
- 10.0 kgs x 20 reps x3

** Reverse Lunges **
- 34.0 kgs x 12 reps [Calf raise m/c]
- 44.0 kgs x 12 reps x2
- 49.0 kgs x 12 reps x2

** Rear Delt Machine Fly **
- 28.3 kgs x 14 reps
- 34.0 kgs x 14 reps x3

** Barbell Glute Bridge **
- 68.0 kgs x 14 reps
- 88.0 kgs x 14 reps
- 98.0 kgs x 14 reps x3

** Dumbbell Curl **
- 8.0 kgs x 10 reps
- 10.0 kgs x 8 reps [PR] [OMG bicep curl PR!!! I'm so delighted!! [sarcasm]]

Working off new DL max, 5x6@80% was tough today, my form was falling apart for last two reps every set but I got away with it, phew...

j@utis

Not a "pull" day but I'm quite happy with my bench progress and want to share it here:

FitNotes Workout - Thursday 14th June 2018, Total Volume: 12,806.5 kgs

** Flat Barbell Bench Press **
- 28.0 kgs x 12 reps
- 33.0 kgs x 10 reps
- 38.0 kgs x 8 reps
- 43.0 kgs x 6 reps
- 48.0 kgs x 4 reps
- 53.0 kgs x 2 reps
- 58.0 kgs x 1 rep
- 61.5 kgs x 1 rep [PR] [Weight +1kg]
- 63.0 kgs x 0 reps [Too ambitious... aiming to press my own body weight]
- 54.0 kgs x 3 reps x8

** Barbell Squat **
- 30.0 kgs x 10 reps
- 40.0 kgs x 8 reps
- 50.0 kgs x 6 reps
- 60.0 kgs x 4 reps [Feels like a ton of bricks already]
- 65.0 kgs x 3 reps [2 tons]
- 70.0 kgs x 1 rep
- 72.5 kgs x 1 rep
- 75.0 kgs x 1 rep
- 77.5 kgs x 1 rep
- 70.0 kgs x 3 reps x8

** Overhead Press **
- 28.0 kgs x 8 reps
- 33.0 kgs x 6 reps
- 38.0 kgs x 2 reps
- 43.0 kgs x 1 rep [PR][Weight +2.5kg One grinding rep lol]
- 38.0 kgs x 4 reps x3
- 38.0 kgs x 3 reps [Nah...] x2

** Barbell Hip Thrust **
- 60.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 100.0 kgs x 10 reps x3

** Cable Overhead Triceps Extension **
- 15.0 kgs x 14 reps x3

coffee_cake

Woohoo bench pr \o/

j@utis

Yeap, BP is very slow to progress: I was pressing 50.5kg this time last year, so 11kg of gainz is not bad! I was half-way up with my BW on the bar but couldn't get past sticking point. Next month maybe.

Dtp1979

j@utis wrote: »

Yeap, BP is very slow to progress: I was pressing 50.5kg this time last year, so 11kg of gainz is not bad! I was half-way up with my BW on the bar but couldn't get past sticking point. Next month maybe.

Smolov jnr Bench all the way