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

j@utis · 13-03-2018 4:25pm #1

Hi there!

I was just thinking the other day, that if I added 1.5kg to my DL every month I'd get it to 136kg (~300lb) in about one year's time. Is it possible? Maybe, but probably not but I'll give it a go anyway!

Some numbers to start with:
Female, 38yo, 5'4", 62ish kg, current DL 1RM 120kg.

I'll only post here my workouts that include deadlifts of some kind.

j@utis · 14-03-2018 12:59pm

Today's workout wasn't the best - I had mild headache when leaving for the gym in the morning, decided to ignore it but it got worse when I got there and I had to drop intensity to get anything done... (lighter weights, longer rest periods to keep heart rate low). Below is the copy-paste from the phone app I use to log my workouts.

FitNotes Workout - Wednesday 14th March 2018
Total Volume: 16,676 kgs

** Good Morning **
- 28.0 kgs x 12 reps
- 38.0 kgs x 10 reps
- 40.5 kgs x 10 reps [PR +2 more reps] x4

** Sumo Squat Dip Belt **
- 30.0 kgs x 12 reps
- 45.0 kgs x 12 reps
- 55.0 kgs x 12 reps [PR +5kg] x4

** Deadlift Trap Bar **
- 61.0 kgs x 10 reps [Haven't touched these since 08/2016]
- 71.0 kgs x 10 reps
- 81.0 kgs x 10 reps
- 91.0 kgs x 10 reps [PR +30kg lol, it's been a while] x3

** Single Leg Hip Thrust **
- 15.0 kgs x 14 reps
- 25.0 kgs x 12 reps [Pumpers] x4

** Reverse Lunges **
- 24.0 kgs x 12 reps [Smith's, 2" platform]
- 34.0 kgs x 12 reps
- 44.0 kgs x 12 reps [My head's about to explode] x3

** Cable Standing Abduction **
- 5.0 kgs x 20 reps [Something easy to do]
- 7.5 kgs x 20 reps x3

** Cable Crunch **
- 20.0 kgs x 20 reps x2 [Super-set with above]
- 22.5 kgs x 20 reps x2

j@utis · 18-03-2018 2:32pm

Sundays' easy spin. What else there to do when weather is like this!
I do conventional deadlift on my upper body training days. Nothing too heavy today. I'm following Omar Isuf's simple program on how to get stronger (on youtube) - when you can hit 8reps, go up +2.5%.

FitNotes Workout - Sunday 18th March 2018
Total Volume: 10,962.55 kgs

** Overhead Press **
- 18.0 kgs x 10 reps
- 28.0 kgs x 8 reps
- 33.0 kgs x 6 reps
- 38.0 kgs x 4 reps
- 39.25 kgs x 3 reps [PR] [Weight]
- 38.0 kgs x 5 reps [PR] [Reps]
- 38.0 kgs x 4 reps

** Deadlift **
- 48.0 kgs x 10 reps
- 68.0 kgs x 8 reps
- 88.0 kgs x 6 reps
- 103.0 kgs x 5 reps x3
- 103.0 kgs x 8 reps [PR][Reps]

** Incline Dumbbell Bench Press **
- 15.0 kgs x 12 reps
- 17.5 kgs x 12 reps x3
- 17.5 kgs x 15 reps [PR] [AMRAP]

** Dumbbell Row **
- 20.0 kgs x 12 reps
- 22.5 kgs x 12 reps x4

** Machine Chest Press **
- 39.7 kgs x 12 reps
- 51.0 kgs x 10 reps
- 56.7 kgs x 7 reps
- 51.0 kgs x 10 reps
- 51.0 kgs x 8 reps

** Lateral Dumbbell Raise **
- 6.0 kgs x 14 reps x4

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

** DB Lying Triceps Extension **
- 12.5 kgs x 12 reps
- 15.0 kgs x 12 reps x2

I'm considering moving OHP to different training day, my back isn't too happy with OHP+DL on the same day.

j@utis · 20-03-2018 2:37pm

I had an awful day at the gym today. Squats finally beat me. I had to dump the weight on the safeties twice because I just couldn't get up, all in my head though, not my legs. I think I need professional help to fix my squat form at this stage

I resorted to doing some leg extensions and other funny stuff to work those legs out...

FitNotes Workout - Tuesday 20th March 2018 Total Volume: 18,330.8 kgs

** Good Morning **
- 28.0 kgs x 12 reps [Feeling cold and stiff]
- 33.0 kgs x 12 reps
- 38.0 kgs x 12 reps x2
- 40.5 kgs x 10 reps x2

** Barbell Squat **
- 30.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 50.0 kgs x 8 reps
- 60.0 kgs x 6 reps x2
- 70.0 kgs x 5 reps
- 75.0 kgs x 3 reps [Not today peeps]
- 75.0 kgs x 0 reps [Dump and run] x2

** Romanian Deadlift BB **
- 48.0 kgs x 12 reps
- 58.0 kgs x 12 reps
- 68.0 kgs x 10 reps x4

** Reverse Lunges **
- 34.0 kgs x 12 reps [Smith's of course]
- 44.0 kgs x 12 reps
- 44.0 kgs x 12 reps
- 49.0 kgs x 10 reps [PR] x2

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

** Lying Leg Curl Machine Unilateral **
- 17.5 kgs x 12 reps x4

** Leg Extension Machine **
- 45.4 kgs x 12 reps
- 51.0 kgs x 12 reps x3

** Calf Raise Machine Standing **
- 40.0 kgs x 16 reps x4

j@utis · 24-03-2018 12:53pm

Today's upper body workout, upped DL by 2.5%, barely managed those 8reps at the end, I'm not sure I'll be able to go up by that much next week but we shall see.

FitNotes Workout - Saturday 24th March 2018. Total Volume: 16,483.6 kgs

** Machine Overhead Press **
- 22.7 kgs x 16 reps [easiest OHP option]
- 34.0 kgs x 12 reps
- 39.7 kgs x 10 reps
- 42.2 kgs x 10 reps x3

** Deadlift **
- 40.0 kgs x 12 reps
- 60.0 kgs x 8 reps
- 80.0 kgs x 6 reps
- 90.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 107.5 kgs x 5 reps x3
- 107.5 kgs x 8 reps [PR for reps!! *edited*]

** Decline Barbell Bench Press **
- 28.0 kgs x 12 reps
- 38.0 kgs x 10 reps
- 48.0 kgs x 10 reps x3

** Cable Row Seated **
- 39.7 kgs x 12 reps x2
- 42.2 kgs x 12 reps x2

** Incline Dumbbell Bench Press **
- 12.5 kgs x 14 reps
- 17.5 kgs x 12 reps x3
- 17.5 kgs x 15 reps [AMRAP]

** Cable Pulldown Unilateral **
- 17.5 kgs x 12 reps x2
- 20.0 kgs x 12 reps x2

** Cable Overhead Triceps Extension **
- 17.5 kgs x 14 reps
- 20.0 kgs x 12 reps [PR] [Back supported] x3

** Rear Delt Machine Fly **
- 28.3 kgs x 16 reps
- 34.0 kgs x 14 reps x3

** Lateral Dumbbell Raise **
- 6.0 kgs x 14 reps x3

All in 1.5hrs.

24-03-2018 1:01pm

Woohoo PRs

j@utis · 24-03-2018 1:07pm

PR for reps, I should've added that, thanks anyway

j@utis · 26-03-2018 12:42pm

I have to remind myself to do single-leg RDLs next time - I feel my right hamstring is taking more weight than left. Experimented with walking lunges max weight, 40kg is manageable, 42.5kg - not yet... Walking lunges is one of few leg exercises that leaves me sore the next day, mostly in my glutes

FitNotes Workout - Monday 26th March 2018
Total Volume: 18,655 kgs

** Good Morning **
- 30.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 40.0 kgs x 12 reps x3

** Sumo Squat Dip Belt **
- 30.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 45.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 14 reps [PR] [+2 reps]

** Romanian Deadlift BB **
- 50.0 kgs x 12 reps
- 60.0 kgs x 12 reps
- 70.0 kgs x 10 reps x3

** Walking Lunges BB **
- 20.0 kgs x 10 reps
- 30.0 kgs x 8 reps
- 35.0 kgs x 8 reps
- 37.5 kgs x 8 reps
- 40.0 kgs x 8 reps
- 42.5 kgs x 6 reps [PR] [Fun today - sore tomorrow]

** Leg Abductor Machine **
- 85.0 kgs x 16 reps [I need to sit down...] x4

** Woodchopper **
- 12.5 kgs x 20 reps x2
- 10.0 kgs x 20 reps x2

** Calf Raise Machine Standing **
- 40.0 kgs x 18 reps x3

** Reverse Crunches **
- 4.0 kgs x 20 reps [Decline bench] x3

26-03-2018 12:52pm

I love single leg rdls as a lb squat warm up all right, they do hit ya

j@utis · 01-04-2018 6:20pm

Last Friday's fun in the gym. I opted for 5x3 instead of 3x5 for DL - I didn't feel like I could manage 5 reps with 110kg but I'll try to get there by doing 3x4 or 4x4 next time and so on.

FitNotes Workout - Friday 30th March 2018 Total Volume: 9,614 kgs

** Overhead Press **
- 20.0 kgs x 10 reps
- 25.0 kgs x 8 reps
- 30.0 kgs x 6 reps
- 35.0 kgs x 6 reps x4

** Deadlift **
- 40.0 kgs x 10 reps
- 60.0 kgs x 8 reps
- 80.0 kgs x 6 reps
- 100.0 kgs x 4 reps
- 110.0 kgs x 3 reps x5

** Strive Incline Bench Press Unilateral **
- 15.0 kgs x 12 reps [PR]
- 20.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 27.5 kgs x 10 reps [Interesting...]
- 30.0 kgs x 10 reps [PR] [Don't ask...]
- 35.0 kgs x 8 reps [PR]
- 32.5 kgs x 8 reps

** Dumbbell Row **
- 20.0 kgs x 12 reps x2
- 22.5 kgs x 12 reps x2

** Cable Pulldown Unilateral **
- 15.0 kgs x 12 reps x2
- 17.5 kgs x 12 reps x2

** Cable Overhead Triceps Extension **
- 15.0 kgs x 16 reps [PR]
- 17.5 kgs x 14 reps x3

** Lateral Dumbbell Raise **
- 6.0 kgs x 12 reps
- 8.0 kgs x 8 reps [PR] x3

j@utis · 03-04-2018 11:13am

I didn't plan to do any DLs yesterday but that Trap-bar looked so sad and lonely there in the corner... so, I decided to have some fun with it, here it is:

FitNotes Workout - Monday 2nd April 2018
Total Volume: 14,466 kgs

** Flat Barbell Bench Press **
- 28.0 kgs x 10 reps
- 38.0 kgs x 8 reps
- 48.0 kgs x 6 reps
- 53.0 kgs x 5 reps
- 55.5 kgs x 4 reps x4 [working towards the 3x5]
- 50.5 kgs x 5 reps [Supposed to be a drop set but I didn't drop weight low enough]

** Deadlift Trap Bar **
- 51.0 kgs x 10 reps [Off 2" platform]
- 71.0 kgs x 8 reps
- 81.0 kgs x 6 reps
- 91.0 kgs x 6 reps
- 101.0 kgs x 6 reps
- 106.0 kgs x 6 reps x2
- 106.0 kgs x 8 reps [PR] [Kicked the 2" away, so much easier!]

** DB Clean & Press **
- 10.0 kgs x 10 reps
- 12.5 kgs x 10 reps x3

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

** Incline Dumbbell Bench Press **
- 15.0 kgs x 12 reps
- 17.5 kgs x 12 reps
- 20.0 kgs x 10 reps
- 22.5 kgs x 3 reps [Pfff 3months old PR, 0 progress]
- 20.0 kgs x 8 reps
- 20.0 kgs x 7 reps

** Lat Pulldown **
- 35.0 kgs x 12 reps
- 45.0 kgs x 12 reps x4

** Lateral Raise Cable **
- 2.5 kgs x 14 reps x4

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

I've been bench pressing 50+ something kg for around 9-10months now, I hope to get into 60 something range later this year but BP progress is very very slow, PR 58kgx3.

03-04-2018 11:15am

Yeah i was stuck on 47.5 for ages before i went mad last year in a determined effort to get to 60! Just about got it but not in comp! Smolov and allllll the assistance work helped.
Oh you're basically at bodyweight bench though that's awesome 😍

j@utis · 06-04-2018 8:07pm

Competing isn't on my to do list, so I'm not pushing myself too hard, no special programming etc, I've heard about Smolov's protocol but I've never tried it... But still it motivates me seeing numbers creeping up, lifting heavy weights is fun!

I took some days off lifting this week because I wasn't feeling well - I had the sore throat for couple days at the start and then it turned into this nasty chesty cough and blocked nose, I felt cold and zero energy. Today I'm still coughing but feeling better, so here we go again...

FitNotes Workout - Friday 6th April 2018
Total Volume: 14,099 kgs

** Overhead Press **
- 28.0 kgs x 10 reps
- 33.0 kgs x 8 reps
- 35.5 kgs x 6 reps x4
- 35.5 kgs x 5 reps [Noooo ssssix]
- 30.5 kgs x 7 reps [Ssssssseven]

** Deadlift **
- 40.0 kgs x 10 reps
- 50.0 kgs x 8 reps
- 60.0 kgs x 6 reps
- 70.0 kgs x 6 reps
- 80.0 kgs x 6 reps
- 90.0 kgs x 6 reps
- 100.0 kgs x 5 reps
- 110.0 kgs x 4 reps x4 [felt stronger this time, will try 3x5 next time or maybe will go for new PR if hormones are right]

** Strive Incline Bench Press Unilateral **
- 20.0 kgs x 12 reps
- 30.0 kgs x 12 reps [PR reps]
- 30.0 kgs x 10 reps x3

** Strive Chest Supported Row Unilateral **
- 15.0 kgs x 16 reps
- 30.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 40.0 kgs x 12 reps [PR weight] x3s

** Decline Barbell Bench Press **
- 30.0 kgs x 12 reps
- 40.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 8 reps x3

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

** Hammer Strength Lateral Raise Unilateral **
- 6.25 kgs x 12 reps x4

** Elliptical Trainer **
- 1030.0 m - 20:05

caviardreams · 06-04-2018 9:23pm

Can I just say I am beyond sick with jealousy of your OHPing? You must have unreal shoulders... 35.5kg for 5. Jaysus :eek: Fair play.

j@utis · 09-04-2018 1:12am

caviardreams wrote: »

Can I just say I am beyond sick with jealousy of your OHPing? You must have unreal shoulders... 35.5kg for 5. Jaysus :eek: Fair play.

Thanks for that! My shoulders look normal, I've got nothing impressive on me at all, I'm just fat all around

ps. my OHP PR is 40kg x1 but I'd swap that for a good squat anytime!
Talking about squats - I'm going back to high bar squat, I haven't done it for almost a year and that means I'm back to the weights I was working with a year ago

I did some single-leg RLDs last Saturday, so I'm leaving it here:

FitNotes Workout - Saturday 7th April 2018
Total Volume: 17,111 kgs

** Good Morning **
- 30.0 kgs x 10 reps
- 40.0 kgs x 8 reps x3

** Barbell Squat **
- 30.0 kgs x 10 reps
- 40.0 kgs x 8 reps
- 45.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 55.0 kgs x 6 reps
- 60.0 kgs x 3 reps

- 60.0 kgs x 3 reps

- 62.5 kgs x 3 reps x6

** Leg Press Unilateral Hammer Str **
- 40.0 kgs x 12 reps
- 50.0 kgs x 12 reps x4

** Barbell Single-Leg RDL **
- 44.0 kgs x 12 reps [Smith's 24kg + 2x10kg]
- 49.0 kgs x 12 reps x4

** Reverse Lunges **
- 44.0 kgs x 10 reps [Smith's of course]
- 49.0 kgs x 8 reps x3

** Lying Leg Curl Machine Unilateral ** - 17.5 kgs x 10 reps x4

** Reverse Crunches ** - 4.0 kgs x 20 reps x4

** Cable Pull Through ** - 25.0 kgs x 16 reps x4

** Side Lying Hip Raise ** - 10.0 kgs x 18 reps x3

** Calf Raise Machine Standing ** - 30.0 kgs x 20 reps x3

j@utis · 11-04-2018 12:40pm

Feeling good today! I mean PR-good! Hit the target for next 3 months and a little bit more

Reminder: goal is to go up +1.5kg per month on DL.

FitNotes Workout - Wednesday 11th April 2018
Total Volume: 14,058.6 kgs

** Overhead Press **
- 28.0 kgs x 10 reps
- 33.0 kgs x 8 reps
- 35.5 kgs x 6 reps
- 38.0 kgs x 4 reps
- 40.5 kgs x 2 reps [PR Weight]
- 38.0 kgs x 4 reps x2

** Deadlift **
- 50.0 kgs x 8 reps
- 70.0 kgs x 6 reps
- 90.0 kgs x 4 reps
- 100.0 kgs x 3 reps
- 110.0 kgs x 2 reps
- 122.5 kgs x 1 rep [Woohoo!]
- 125.0 kgs x 1 rep [PR Weight +5kg] [Ah sure, why not!]
- 112.5 kgs x 4 reps [Adding volume]
- 112.5 kgs x 4 reps
- 112.5 kgs x 4 reps

** Incline Dumbbell Bench Press **
- 17.5 kgs x 12 reps
- 20.0 kgs x 8 reps
- 22.5 kgs x 5 reps [PR] [Reps]
- 20.0 kgs x 8 reps x2
- 20.0 kgs x 13 reps [PR] [AMRAP, obviously just messing with those 8reps should be doing 10s]

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

** "Hammer Strength" Lateral Raise Unilateral **
- 6.25 kgs x 12 reps
- 7.5 kgs x 12 reps x4

** Decline Barbell Bench Press **
- 40.0 kgs x 10 reps
- 50.0 kgs x 8 reps
- 52.5 kgs x 6 reps [PR] x4

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

** Windmill **
- 17.5 kgs x 14 reps x4

** Cable Tricep Extension Straight Bar **
- 17.5 kgs x 16 reps [Back supported]
- 20.0 kgs x 14 reps x3

** Assisted Pull Up **
- 13.6 kgs x 10 reps [Narrow supinated grip - bicep work] x2
- 9.1 kgs x 8 reps x2
- 4.5 kgs x 6 reps

** Elliptical Trainer **
- 960.0 m - 17:05 [Sudoku Level - Hard]

2hrs in the gym... I might have a problem but...

11-04-2018 12:48pm

Hurray! Deadlift PR!

j@utis · 11-04-2018 1:10pm

Thanks blue! I'll be hitting 300 pounds in two months time that's for sure!!! Haha, only joking, I don't think so, I must stall sometime soon... I just checked my notes - my DL max was at 85kg a year ago, that's +40kg in one year, it can't keep going up at this rate forever.

11-04-2018 2:07pm

2x bw is awesome. How long are you lifting

j@utis · 11-04-2018 5:39pm

Two years now with few short breaks (holidays, illness) and setbacks (did my back in twice). And yeah, 2x bw was my original target but my bw is going up faster than the weight on the bar, so I better chase the fixed number

caviardreams · 11-04-2018 6:40pm

bluewolf wrote: »

Hurray! Deadlift PR!

That OHP PR though :eek: #shouldaz

Are you using fractional plates? Must get some if only for the extra gains whilst having to carry them when walking to the gym (and for my teeny shoulders that can't handle a 2.5kg jump obvs)

11-04-2018 6:59pm

caviardreams wrote: »

That OHP PR though :eek: #shouldaz

Are you using fractional plates? Must get some if only for the extra gains whilst having to carry them when walking to the gym (and for my teeny shoulders that can't handle a 2.5kg jump obvs)

I didn't cop that one! Holy moly

j@utis · 11-04-2018 7:19pm

I do have a set of fractional plates 0.25kg x4 but I haven't used them for a while now, but maybe I should pull them out again. We have 18kg barbells in addition to normal 20kg bars in our gym, so I can work out combinations like 20.5kg, 23kg or 25.5kg etc. I'm not focusing on my OHP that much and all shoulder work in general - my right shoulder is quite dodgy (rotator injury) and can't take much beating and a lot of shoulder exercises hurt my wrists and elbows too.

j@utis · 11-04-2018 7:27pm

I forgot to mention this gym hack I "invented" the other day: when doing OHP I tied 1.25kg plate to the middle of the bar with the rubber band - it worked just perfect, it didn't get in the way or hit me on the head

And it's half on minimum 2.5kg (1.25x2) jump available in the gym.

caviardreams · 11-04-2018 7:35pm

An 18kg bar - that makes sense! I was wondering why so many of your weights were "funny" totals!

Nice idea with the 1.25 hanging from the middle - might give it a try!

j@utis · 12-04-2018 8:34am

Look, I even found a picture of my genius

12-04-2018 6:18pm

I am sooo lost - what does that do?

Alf Veedersane · 12-04-2018 6:30pm

bluewolf wrote: »

I am sooo lost - what does that do?

It adds a small bit of weight to the bar. Rather than having to put both weights on and there aren't 0.625kg fractionals.

TheAnalyst_ · 12-04-2018 8:06pm

These are serious numbers for your size and gender. Honestly these would put you in the top 20% of my gym for big dutch men.

Dtp1979 · 12-04-2018 10:24pm

TheAnalyst_ wrote: »

These are serious numbers for your size and gender. Honestly these would put you in the top 20% of my gym for big dutch men.

Most Dutch men in my town just cycle around the place

j@utis · 15-04-2018 7:20pm

TheAnalyst_ wrote: »

These are serious numbers for your size and gender. Honestly these would put you in the top 20% of my gym for big dutch men.

Thanks, but I don't think it's something unusual - most girls get there if they're serious into lifting heavy stuff. There is a few stronger women in our gym, I'm talking (with envy) about ones that can squat a lot.

Yesterday's happy hour in the gym:

FitNotes Workout - Saturday 14th April 2018 Total Volume: 26,605.6 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
- 65.0 kgs x 3 reps x8

** Barbell Hip Thrust **
- 50.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 100.0 kgs x 10 reps x4

** Cable Crunch **
- 22.5 kgs x 20 reps x4

** Leg Press Unilateral Hammer Str **
- 40.0 kgs x 12 reps
- 50.0 kgs x 12 reps x2
- 52.5 kgs x 12 reps [PR Weight] x3

** Reverse Hyperextention **
- 30.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 37.5 kgs x 12 reps [PR Weight] x3
- 35.0 kgs x 12 reps

** Reverse Lunges **
- 25.0 kgs x 12 reps [Calf press machine]
- 35.0 kgs x 12 reps
- 40.0 kgs x 12 reps x2
- 42.5 kgs x 12 reps x2

** Leg Abductor Machine **
- 85.0 kgs x 16 reps
- 90.7 kgs x 16 reps x3

** Barbell Single-Leg RDL **
- 34.0 kgs x 12 reps
- 44.0 kgs x 12 reps x3

j@utis · 16-04-2018 7:30pm

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 · 18-04-2018 10:24pm

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 · 19-04-2018 8:50am

Ah here, Bulgarian SS are never "easy peasy"!

These are my guaranteed DOMS exercise - every single time.

j@utis · 19-04-2018 2:38pm

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 · 23-04-2018 12:51pm

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 · 23-04-2018 12:57pm

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 · 27-04-2018 9:37am

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 · 03-05-2018 12:26pm

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 · 08-05-2018 1:06pm

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 · 10-05-2018 1:03pm

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

10-05-2018 1:06pm

Woohoo \o/

j@utis · 15-05-2018 3:24pm

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 · 17-05-2018 11:20am

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 · 17-05-2018 9:34pm

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 · 17-05-2018 10:47pm

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 · 23-05-2018 12:13am

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 · 24-05-2018 9:43pm

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 · 28-05-2018 6:12pm

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 · 31-05-2018 9:05pm

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 · 01-06-2018 8:41pm

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.

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

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