Fat to Strong

GapMinder · 16-07-2018 11:02PM

Bike 10
Stairs 10

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

GapMinder · 17-07-2018 08:20PM

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 · 19-07-2018 10:50PM

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 · 29-07-2018 09:16PM

45min walk, poor week tbh

GapMinder · 30-07-2018 08:28PM

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 · 31-07-2018 08:54PM

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 · 01-08-2018 08:18PM

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 · 02-08-2018 09:48PM

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 · 08-08-2018 08:12PM

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 · 09-08-2018 08:29PM

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 · 11-08-2018 11:08AM

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

11-08-2018 12:55PM

I must try a leg press sometime

GapMinder · 11-08-2018 01:17PM

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 · 11-08-2018 01:40PM

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 · 13-08-2018 08:20PM

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 · 14-08-2018 08:11PM

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 · 15-08-2018 09:16PM

30mins swim

GapMinder · 02-09-2018 07:16PM

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 · 04-09-2018 08:10PM

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 · 05-09-2018 07:38PM

C25K
Walk 5min

6X
Run 1min
Walk 1.5min

Walk 5min

1606 steps

GapMinder · 06-09-2018 08:27PM

Bike 15min

Deadlift
8 x 60

5 x 4 x 80kg

Barbell Rows
5 x 8 x 30kg

Cable Push Downs
4 x 12 x 35kg

Cable Face Pulls
4 x 12 x 35kg

Cable Woodchoppers
4 x 12 x 10kg

GapMinder · 07-09-2018 08:48PM

126.09kg
Down 10.2kg since January - slow and steady or what! I have just ticked over for the Summer really , hoping to have a really good next few months as the social diary deadens down

C25K
Day 2

5min Walk

6 x
1min Run
1.5min walk

5min Walk

2952 steps - really not sure how accurate my iphone is - this is nearly double the last day and I definately went a bit further but not that much!

Alf Veedersane · 07-09-2018 10:08PM

Fair play. You've stayed the course and put yourself in a place where you can continue on that course.

GapMinder · 11-09-2018 08:19PM

7 Bike
5 Stairs

Squat
6 x 30kg
5 x 6 x 45kg

Split Squat
5 x 4 x 32.5kg

Leg Press
4 x 12 x 90kg

Calf Press
4 x 12 x 40kg

Leg Extension
4 x 12 x 35kg

GapMinder · 12-09-2018 07:24PM

C25K
Day 3

5min Walk

6 x
1min Run
1.5min walk

5min Walk

GapMinder · 13-09-2018 08:39PM

Bike 10

Deadlift
6 x 60kg

5 x 4 x 85kg

Barbell Rows
5 x 6 x 35kg

Rope Pull Down
4 x 12 x 40kg

Rope Face Pull
4 x 12 x 40kg

KB Swings
4 x 12 x 14kg

I need to get gloves for the deadlifts - hands in bits.

Alf Veedersane · 13-09-2018 08:43PM

Chalk and more deadlifts will help

GapMinder · 13-09-2018 08:45PM

No chalk allowed at my gym :eek:

More deadlifts then

Alf Veedersane · 13-09-2018 08:56PM

GapMinder wrote: »

No chalk allowed at my gym :eek:

More deadlifts then

Not even liquid chalk?

It's literally just a bit on your hands that dries in. Zero mess.

Until you haven't closed it properly and there's a pool of it in your bag

GapMinder · 13-09-2018 09:15PM

Liquid chalk is new to me. Must try that, thanks!

Fat to Strong

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