Fat to Strong

GapMinder

5 8 130.8kg

Bike 16mins
Cross 5 mins

3x10s

DB Overhead Press 10kg

DB Bench Press 12.5kg

Lat Pull Down 65kg

Fly 35kg

Leg Press 80kg

Leg Extension 35kg

Rope Press Down 45kg

KB Swings 18kg

Bicep Curl 10kg

GapMinder

45min walk

GapMinder

Bike 16mins
Cross 5 mins

3x10s

DB Overhead Press 10kg

DB Bench Press 12.5kg

Lat Pull Down 65kg

Fly 35kg

Leg Press 80kg

Leg Extension 35kg

Rope Press Down 45kg

KB Swings 20kg

Bicep Curl 10kg

GapMinder

45min walk

GapMinder

Bike 16mins
Cross 5 mins

3x10s

DB Overhead Press 10kg

DB Bench Press 12.5kg

Lat Pull Down 70kg

Fly 35kg

Leg Press 80kg

Leg Extension 35kg

Rope Press Down 45kg

KB Swings 20kg

Bicep Curl 10kg

GapMinder

Bike 16min
Cross 5min

3x10s

Bench Press 32.5kg
Rope Pull Down 50kg
Bent over Barbell rows 30kg
Overhead Dumbell press 10kg
Fly 7kg
Skull crushers 7kg
Kettlebell swings 20kg

GapMinder

Bike 16min
Cross 6min

3x10s

Bench Press 35k
Bent over Barbell rows 32.5kg
Overhead Dumbell press 10kg
Fly 7kg
Skull crushers 7kg
Kettlebell swings 20kg
Bicep Curls 10kg
Lat pull down 75kg for 2 70kg for 1

GapMinder

45 min walk

GapMinder

Bike 17
Cross 6

3x10s
Barbell upright row 1 for 15kg , 2 for 20kg

Single arm dumbell row 10kg

Bicep Curl 10kg

Overhead Dumbell press 10kg

skull crushers 7.5kg

Squat 32.5kg

Leg press 80kg

Leg extensions 35kg

KB swings 20kg

GapMinder

Bike 18
Cross 7

4 x 10s

Barbell upright row 20kg

Single arm dumbell row 10kg

Bicep Curl 10kg

Overhead Dumbell press 10kg for 2 , 12.5kg for 2

skull crushers 7.5kg

Squat 35kg 3x 8

Leg press 80kg

Leg extensions 35kg

KB swings 16kg

A poor week , but back on the saddle.

GapMinder

Cross 10

3 x 10s

Barbell upright row 20kg

Single arm dumbell row 10kg

Bicep Curl 10kg

Overhead Dumbell press 12.5kg

skull crushers 7.5kg

Squat 35kg 3x 8

Leg press 80kg

Leg extensions 35kg

KB swings 18kg

GapMinder

Bike 18 8.26km
Cross 7

3x10s
Bench Press 35kg
Dumbell Bench Press 12.5kg
Dumbell Fly 7.5kg
Skulls 7.5kg
Rope Press Down 45kg
KB Swing 18kg
Squat 35kg
Leg Press 90kg
Leg Extension 35kg for 2 40kg for 1

GapMinder

30m Walk
5m Stair master

3x10s
Overhead Dumbell Press 12.5kg
Lat Pull Down 70kg

Barbell upright row 20kg
Bicep Curls 10kg

Kb Swing 18kg

Flys 40kg

Face Pulls 35kg

GapMinder

Bike 18 8.33km
Cross 7

3x10s
Bench Press 35kg
Dumbell Bench Press 12.5kg
Dumbell Fly 7.5kg
Skulls 7.5kg
Rope Press Down 45kg
Fce Pull 35kg
KB Swing 18kg
Squat 35kg
Leg Press 90kg
Leg Extension 40kg

GapMinder

Stair Master 10m

Bench 2 x 10 35kg, 1 x 10 37.5kg
Deadlift 2 x 6 50kg, 2 x 6 60kg
4x4x4 One arm kb swings plus rack squat 14kg
4 x 10 lat pull down 80kg

GapMinder

Bike 18m 8.44
Stairs 7mins

3 X 10s
Dumbell bench press 12.5kg for 2, 15kg for 1
Overhead Dumbell press 10kg
Lat Pull Down 80kg
Leg Extensions 40kg
Leg Press 90kg
Rope Press Down 50kg
Face Pulls 35kg
Bicep Curls 10kg
Flys 40kg
KB Swings 16kg

GapMinder

129.0kg

10min stairs

bench press
1 x 10 x 20kg
3 x 10 x 37.5kg

Deadlift
2 x 6 x 50kg
2 x 6 x 60lg
2 x 6 x 70kg

One arm kb swings plus squat
4 x4 x 14kg

Lat pull down
3 X 10 X 80KG

GapMinder

Stairs 10 min

3 x 10s
Dumbell Bench Press 15kg
OH Dumbell Press 10kg
Lat Pull Down 80kg
Rope Press Down 50kg
Face Pull 35kg

GapMinder

Bike 18min 8.55
Stairs 7 mins

Bench Press
1 x 10 x 20kg
1 X 6 X 35kg
1 x 6 x 40kg
1 x 4 x 42.5kg
1 x 4 x 45kg
1 x 2 x 47.5kg
1 x 1 x 50kg
1 x 1 x 52.5kg

Dumbell Bench Press
3 x 10 x 15kgs
OH Dumbell Press
3 x 10 x 10kgs
Lat Pull Down
3 X 10 X 80kg
Skulls
3 x 10 x 8kg
Flys
3 x 10 x 8kg

GapMinder

BIke 10
Cross 8
Stairs 7

Squat
1 x 10 x bar
1 x 10 x 30kg
1 x 6 x 35kg
1 x 6 x 40kg
1 x 4 x 42.5kg
1 x 2 x 45kg
1 x 47.5kg
1 x 50kg
1 x 52.5kg
1 x 55kg
1 x 57.5kg
1 x 60kg

GapMinder

Bike 10
Stairs 6

Deadlift

6 x 60
6 x 70
4 x 80
2 x 90
2 x 100
1 x 105
1 x 110

Military Press
3 X 10 X Bar
3 x 6 x 25kg

Tests 16/06
Deadlift 110kg
Squat 60kg
Bench 52.5kg

GapMinder

bike 18 8.67

3x10s
Deadlift 60kg
Barbell Row 30kg

Dumbell Bench Press 15kg
OH Dumbell Press 12.5kg

Lat pull down 80kg
Leg Extension 40kg

KB Swing 16kg
KB Goblet Squat 10kg

GapMinder

Bike 10
Cross 10

3 x 10s
DB Bench Press 15kg
OH DB Press 12.5kg

Skulls 8kg
Flys 8kg

Lat Pull Down 80kg
Military Press 22.5kg

KB Swings 18kg
KB Single Arm Press 3 x 5 each arm 10kg

GapMinder

Bike 12
Cross 7
Stairs 6

Squat 3 x 10 x 35kg
Split Squat 3 x 5 x 20kg

Lat Pull Down 3 x 10 x 80kg
Leg Extensions 3 x 10 x 40kg

Leg Press 3 x 10 x 90kg
Flys 3 x 10 x 40kg

Military Press 3 x 10 x 22.5kg
KB Squat 3 x 10 x 14kg

GapMinder

Rower 5
bike 5
cross 5

Bench Press x 10
20
30
32.5
35
37.5

CG Bench press x 10
25
27.5 x 2

Rope Pull Down
3 x 10 x 50

Face Pull
3 x 10 x 40

KB Swings
3 X 10 X 18KG

GapMinder

Bike 18

Bench Press
3 x 10s

20kg
30kg
37.5kg

CG Bench Press
3 x 10
27.5KG

Military Press
3 x 10
22.5kg

GapMinder

Bike 15
Threadmill 10

DB Bench Press
3 x 10 x 15KG

OH DB Press
3 x 10 x 12.5KG

Lat Pull Down
3 X 10 X 39KG

Leg Press
3 x 10 x 54kg

Rope press down
3 x 10 x 41kg

Face Pull
3 x 10 x 41kg

in a different gym tonight (travelling with work) lat pull down and leg press different machine than what i usually use - way harder - couldn't near what i usually pull down /leg press

GapMinder

Bike 18
Stairs 7

Squat
10 x 20kg
3 x 10 40kg

Split Squat
3 x 10 x 30kg

Military Press
3 x 10 x 25kg

Barbell Row
3 X 10 X 30KG

Lat Pull Down
3 x 10 x 80kg

Skulls
3 x 10 x 8kg

Flys
3 x 10 x 8kg

GapMinder

Bike 10
Cross 8
Stairs 7

Deadlift
10 x 50kg
10 x 60kg
10 x 70kg
10 x 80kg

DB Bench press
3 x 10 x 15kg
OH DB press
3 x 10 x 12.5kg

KB Swing
3 x 10 x 16kg
KB Goblet squat
3 x 10 x 16kg

Calf raises on leg press
3 x 10 x 40kg

Russian twists
3 x 20 x 5kg
Bridges
3 x 10

GapMinder

Bike 10
Cross 8
Stairs 7

Rope Press
3 x 10 x 50kg
Face Pull
3 x 10 x 40kg

Bench Press
8 X 20kg
8 x 25kg
8 x 30kg
8 x 40kg
3 x 45kg
3 x 47.5kg

CG Bench Press
8 X 25kg
3 x 8 x 30kg

KB Swings
3 x 10 x 16kg
KB Goblet Squats
3 X 10 X 14kg

Calf Raises on leg press
3 X 10 X 50KG

Machine Flys
3 x 10 x 40kg

GapMinder

Bike 10
Cross 8

Squat
8 x 20kg
6 x 8 x 30kg


DB Bench Press
3 x 10 x 15kg

Oh Press
3 x 10 x 12.5kg

Skulls
Flys
3 x 10 x 8kg

GapMinder

Bike 10
Stairs 10

3 x10
Leg extensions 35kg
Flys 40kg
Butterfly machine 40kg

GapMinder

12 Bike
7 Cross
6 Stairs

Squat
8 x 20kg
8 x 30kg
8 x 40kg
6 x 45kg
4 x 50kg
6 x 45kg
8 x 40kg
8 x 30kg


Military Press
3 X 10 X 20KG

Calf Raises
3 x 30 x 40kg

GapMinder

bike 8
cross 7

bench press
8 x 30kg
8 x 35kg
8 x 40kg
4 x 45kg
2 x 50kg
1 x 52.5kg

cg bench press
8 x 25kg
8 x 30kg
8 x 35kg
6 x 40kg
4 x 42.5kg

GapMinder

45min walk, poor week tbh

GapMinder

Bike 25m

Bench
6 x 30kg
4 x 35kg
4 x 40kg
2 x 45kg
2 x 50kg
1 x 52.5kg

Leg Extensions
3 x 10 x 40kg

Leg Press
3 x 10 x 80kg

Calf Raises
3 x 10 x 40kg

KB Swing
5 x 10 x 16kg

GapMinder

Bike 20m
Cross 5

DB Bench Press
1 x 10 x 22.5kg
2 x 10 x 15kg

Flys
3 X 10 X 1Okg

Skulls
3 x 10 x 9kg

OH DB Press
3 X 10 X 10kg

KB Swings
3 x 10 x 16kg

GapMinder

Bike 20
Stairs 5

Squat
8 x 30kg
4 x 8 x 42.5kg
1 x 10 x 42.5kg

Split Squat
5 x 8 x 30kg

Leg Press
4 X 12 X 80kg

Calf Raises
4 x 12 x 40kg

Leg Extensions
4 X 12 X 35kg

KB Swings
3 X 10 X 16kg

GapMinder

Bike 20

Bench Press
5 x 8 x 37.5kg

Bench Press CG
5 x 8 x 25kg

OH Press
4 x 12 x 10kg

Skulll crushers
4 x 12c x 9kg

Lat Pull Downs
4 x 12 x 60kg

KB Swings
3 x 10 x 12kg

GapMinder

Bike 20

Deadlift
5 x 60kg
2 x 8 x 80kg
3 x 6 x 80kg

BB Row
5 x 8 x 30kg

DB Row
5 x 8 x 10kg

Calf Raise
4 x 12 x 40kg

Lat Pull Down
4 x 12 x 60kg

KB Swings
3 x 10 x 16kg

GapMinder

Bike 20

Bench
8 x 20kg

5 x 6 x 40kg

CG Bench
5 X 8 X 30KG

OH Press
4 x 12 x 10kg

Skulls
2 x 12 x 9kg

Lat Pull Downs
4 x 12 x 60kg

GapMinder

Bike 20
Cross 5

Squats
8 x bar

5 x 6 x 45kg

Split Squat
5 x 8 x 32.5kg

Leg Press
4 x 12 x 90kg

Calf Raises
4 x 12 x 40kg

Leg Extensions
4 X 12 X 40KG

Kb swing
3 X 10 X 18KG

I must try a leg press sometime

GapMinder

You should , I find it great , I haven't the best of knees so it takes a bit of pressure off having to load up too much on them.

I find these threads great for thinking about and trying new exercises actually.

Alf Veedersane

I've used it for a bodybuildery leg accessory or as a deadlift accessory with narrow deadlift stance and through the ROM for the initial drive on a deadlift.

GapMinder

Bike 20
Cross 5

Deadlift
6 x 60kg
5 x 6 x 82.5kg

BB Row
1 x 6 x 30kg
4 x 6 x 32.5kg

DB Row
4 x 12 x 10kg

Facepull
4 x 12 x 40kg

Rope Pull Down
4 x 12 x 40kg

KB Swing
3 x 10 x 18kg

GapMinder

Bike 20

Bench Press
8 x 20
6 x 30
5 x 6 x 40

CG Bench Press
5 x 8 x 30

OH Press
4 x 12 x 10kg

Cable Bar Tricep Push Down
4 x 12 x 20kg

Lat Pull down
4 x 12 x 65kg

KB Swings
3 x 10 x 16kg

GapMinder

30mins swim

GapMinder

Bike 15

Squats
8 x 30kg

5 x 8 x 42.5kg
Split Squats
5 x 8 x 30kg

Leg Extensions
4 x 12 x 35kg

Leg Press
4 X 12 X 90kg
Calf Raises
4 x 12 x 40kg

KB Swing
3 X 10 X 16KG

GapMinder

Remind me never to come back after sitting on my arse for two weeks to leg day. In bits.

Bike 10

Bench Press
8 x 20
8 x 30

5 x 8 x 37.5

CG Bench Press
5 x 8 x 30kg

Cable Bar Push Down
4 x 12 x 30kg

Lat Pull Down
4 x 12 x 60kg

KB Clean and Press
4 x 6 x 10kg

GapMinder

C25K
Walk 5min

6X
Run 1min
Walk 1.5min

Walk 5min

1606 steps