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I don't know what I'm doing but I know what I've done

Alf Veedersane

As a result of consistently losing my log book, I decided to keep a log here for myself and probably the general amusement of others

Currently 6ft tall and about fluctuate between 67-69 kg. Relative novice at all this, to be honest.

So, here goes.

Took the afternoon off work so I had time to give the legs a good going over.

Squats

Bar x 10

40 x 10

60 x 5

80 x 3

90 x 6

80 x 10

70 x 10

60 x 10

Leg Extensions / Hamstring Curls 'super' set

Extensions:

Pin 12 *15

Pin 14 *15

Pin 20 *15

Pin 16 *15

Pin 20 *15

Hamstring Curls:

Pin 7 x 15

Pin 8 x 15

Pin 12 x 8

Pin 10 x 12

Pin 12 x 8

Standing Calf Raises

Pin 6 x 15

Pin 7 x 15

Pin 7 x 15

Pin 8 x 15

Pin 8 x 15

Incline Leg Press

50kg x 15

70kg x 15

90kg x 15

110kg x 10

90kg x 10

Seated Machine Calf Raises

30 kg x 5 x 15

Glute Machine

Each leg got a dose of the following:

60kg * 15

62.5kg * 15

65kg * 15

67.5kg * 15

70kg * 15

Really had to have a word with myself to convince my head to keep me therefor the full five sets.

Spaghetti legs the whole way home. I can't feel my legs anymore. I can feel a burning sensation in their place though...

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Alf Veedersane

2/3/2026

Air Bike: 200 kcals easy
Bench: 5 WS (87.5kg)
BW Pull Ups: 6 WS (6 x 12)
Seated Hamstring Curls: 4 WS

Felt drained and a bit run down so just took it a bit handier than normal

Alf Veedersane

4/3/2026

Air Bike: 10 mins, 203 kcals (@ 20.3 kcals/min)
Seal Row: 4 WS
Tricep Pushdown: 5 WS
Hip Abduction: 4 WS
Hip Adduction: 4 WS
Upright Rows: 4 WS

Was feeling a bit better but might have used everything on the air bike. Spaghetti legs after.

Alf Veedersane

5/3/2026

T-Bar Row: 4 WS
DB Bench: 4 WS (35s x 7-8)
Front Raises: 4 WS
Air Bike: 10 mins moderate
Single-Leg Extensions: 4 WS

Alf Veedersane

8/3/2026

C2: Bleep test - EMOM, row 100m, rest for the remainder of the minute, row 110m and rest for the remainder of the minute, row 120m and rest etc. Go until you can't complete the distance within the 60s
Bench: 5 WS (87.5kg)
Low Rows: 4 WS
Back Extension Iso Holds: 4 WS (60s holds)
Hamstring Curls: 4 WS

Probably wasn't the best thing to do on the C2 given it's been months on it but the back twinges the days after mean that maybe I just need to avoid it. FFS.

Alf Veedersane

10/3/2026

Single-Leg Extensions: 4 WS
Back Extension Iso Holds: 4 WS (60s holds)
Decline Bench: 4 WS
Air Bike: 12 mins moderate
NG Plate-Loaded Rows: 4 WS

The back extension iso holds do give a sick back pump. Lower back feels great after the pump wears off.

Alf Veedersane

12/3/2026

Air Bike: 15 mins, 288 kcals (PR)
Incline Bench: 4 WS (72.5kg)
DB Curls: 4 WS (17.5s)
Back Extension Iso Holds: 4 WS (60s holds)
Single Arm Lat Pulldowns: 4 WS

Closest I've felt to puking on the air bike….the last minute was wondering which way I'd pull the hoodie to catch it. Edging closer to the arbitrary target of 300 kcals in 15 mins

Alf Veedersane

15/3/2026

Bench: 5 WS (87.5kg x 4-5)
Seal Row: 4 WS
OH Tricep Extension: 4 WS
Single-Leg Extension: 5 WS
Facepulls: 4 WS
Hanging Leg Raises: 5 WS

Alf Veedersane

17/3/2026

Air Bike: 300 kcals, 16:21
DB Bench: 4 WS
Lat Pulldowns: 4 WS
Cable Upright Rows: 4 WS
Seated Hamstring Curls: 4 WS
Ab Rollouts: 4 WS

I probably should be pushing it harder where the target is 300 kcals - probably gave myself a pass on this one before now on the basis that it was a longer push so I wouldn't be expected to hit the same rate as a 15-minute piece. But I should be able to dip under the 16 minutes.

Alf Veedersane

19/3/2026

Air Bike: 10 mins, 204 kcals (@ 20.4 kcals/min)
Cable Lateral Raises: 4 WS e/s
Single Leg Extensions: 5 WS
Low Rows: 4 WS

Quick lunchtime sesh

Alf Veedersane

23/3/2026

Air Bike: 300 kcals, 15:52 (18.9/min)
Incline Bench: 4 WS (72.5kg) + dropset
Nordic Curls: 4 WS
Low Rows: 4 WS
Upright Rows: 4 WS

Better pace on the air bike

Alf Veedersane

25/3/2026

T-Bar Rows: 4 WS
DB Bench: 4 WS + dropset
Front Raises: 4 WS
Air bike: 15 min handy
Seated Hamstring Curls: 4 WS

Alf Veedersane

29/3/2026

Air Bike: 15 mins moderate
Bench: Single @9, 70% x 3 @9
Leg Extensions: 4 WS
Low Rows: 4 WS

Head cold so didn't overly push anything

Alf Veedersane

31/3/2026

Air Bike: 20 mins 348 kcals
Incline Bench: 4 WS (72.5kg)
Lat Pulldowns: 4 WS
Hip Thrusts: 4 WS
Cable Lateral Raises: 4 WS

Alf Veedersane

1/4/2026

Front Squat: 4 WS (80kg x 12)
Hanging Leg Raises: 4 WS
OH Cable Tricep Extensions: 4 WS
Low Rows: 4 WS
Hip Abduction: 4 WS
Hip Adduction: 4 WS

Alf Veedersane

4/4/2026

Bench: 82.5 x 3 @ 6, 85 x 3 @7, 88.5 x 3 @8, 80 x 2 x 3, 67.5 reps to @9
Pull Ups: BW x 8 x 11
Hamstring Curl: 4 WS
Low Rows: 4 WS
Back Extension Iso Holds: 4 WS (+40kg x 60s)
DB OHP: 4 WS

Alf Veedersane

6/4/2026

Air Bike: 15 mins, 280 kcals
Incline Bench: 4 WS (80% x 4 @8)
DB Curls: 4 WS (15s)
Single-Arm Lat Pulldowns: 4 WS e/s
Hip Thrusts: 4 WS
High Rows: 4 WS
Leg Extensions: 4 WS

Alf Veedersane

9/4/2026

Lat Pulldowns: 4 WS
Back Extension Iso Holds: 4 WS
Front Raises: 4 WS
Single-Leg Extensions: 4 WS
Air Bike: 25 mins

Alf Veedersane

11/4/2026

Air Bike: 10 mins high intensity
Bench: 85 x 2@6, 87.5 x 2@7, 90 x 2@8 >> 82.5x2x3, 70 @9
Pull Ups: 8 WS (BW x 8 x 12)
Hip Abduction: 4 WS
Hip Adduction: 4 WS

Alf Veedersane

14/4/2026

High Rows: 4 WS
Standing Chest Press: 4 WS
Hamstring Curls: 4 WS
Hanging Leg Raises: 4 WS
BB OHP: 4 WS

Dealing with a back spasm the last few day which is zero craic.

Alf Veedersane

15/4/2026

Chest Press: 4 WS
NG Plate-Loaded Rows: 4 WS
Air Bike: 15 mins (no monitor so no idea of pace but decent intensity)
Tricep Pushdowns: 4 WS

Alf Veedersane

20/4/2026

Air Bike: 10 mins, 195 kcals
High Rows: 4 WS
Shoulder Press: 4 WS
Single-Leg Extensions: 4 WS e/s

Alf Veedersane

21/4/2026

Seal Rows: 4 WS (80kg x 4 x 8)
Cable OH Tricep Extensions: 4 WS
Hamstring Curls: 4 WS
Single-Arm Lat Pulldown (side facing): 4 WS e/s

Alf Veedersane

24/4/2026

Air Bike: 2 x 10 mins at moderate (17.1 kcal/min) pace
Incline Bench: 5 WS (72.5) + dropset
Pull Ups: 6 WS (BW, 72 reps)
Single-Leg Extensions: 4 WS e/s

Alf Veedersane

27/4/2026

Air bike: 10 mins, 194 kcals
Standing Chest Press: 4 WS
Low Rows: 4 WS
Hamstring Curls: 4 WS

Alf Veedersane

28/4/2026

Lat Pulldowns: 4 WS
Single-Leg Extension: 4 WS e/s
OH Cable Tricep Extension: 4 WS
Hip Thrusts: 4 WS
Suitcase Carries: 4 WS

Alf Veedersane

2/5/2026

Air Bike: 15 mins, 279 kcals (@18.6/min)
Incline Bench: 5 WS + dropset
Pull Ups: 6 WS (BW x 74)
Single-Leg Extension: 4 WS e/s
Hanging Leg Raises: 3 WS
BB OHP: 3 WS

Alf Veedersane

4/5/2026

Bench: 85 x 2@6, 87.5 x 2@7, 90 x 2@8 >>82.5c2x3, 70@9
Weighted Pull Ups: 7 WS (+10kg x 56 reps)
Hip Thrusts: 4 WS
NG Plate-Loaded Rows: 4 WS

Could do with trying to get a bit more structured in benching

Alf Veedersane

6/5/2026

Tricep Pushdowns: 4 WS
Ab Rollouts: 5 WS
Air Bike: 25 mins, moderate
Plate-loaded Row: 4 WS
Hip Thrusts: 4 WS
DB Front Raises: 4 WS

Alf Veedersane

10/5/2026

Air Bike: 300 kcals, 15:47 (19.0/min - PR)
DB Bench: 5 WS (35s x 8, 7, 6, 6, 5)
Weighted Pull Ups: 5 WS (+15kg x 38 reps)
Seal Rows: 4 WS e/s (70kg x 4 x 12)
Cable Lateral Raises: 4 WS e/s
Plank: 5 WS

Technique was the bigger limiting factor on DB press. All over the place today.

Alf Veedersane

11/5/2026

Bench: 87.5 x 1@6 , 90 x 1@7 , 93.5 x 1@8, 83.5 2x3, 72.5 @9
Front Squat: 5 WS (top set - 95x5)
Cable OH Tricep Extensions: 4 WS
Back Extension Iso Holds: 4 WS
High Rows: 4 WS
Single-Leg Extensions: 4 WS e/s