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

Alf Veedersane · 13-05-2026 10:03PM

12/5/2026

Air Bike: 12 mins, 231 kcals
Hamstring Curls: 4 WS
Shoulder Press: 4 WS
Lat Pulldowns: 4 WS (80 x 12)
Tricep Pushdowns: 4 WS
Cable Lateral Raises: 4 WS e/s
DB Curls: 4 WS (15s x 10)
Ab Rollouts: 4 WS (4 x 15)

Supersets for days

13-05-2026 10:11PM

great to read. Amazing stuff

Alf Veedersane · 14-05-2026 03:36PM

14/5/2026

Seal Rows: 4 WS (70kg x 12+)
DB OH Tricep Extensions: 4 WS (12.5s x 15+)
Hip Abduction: 4 WS
Pallof Press: 4 WS
Reverse Flyes: 4 WS

Alf Veedersane · 18-05-2026 10:20PM

17/5/2026

Air Bike: 10 mins, 205 kcals (PR)
Bench: 85 x 3@7 87.5 x 3@8, 90 x 3@9, 82.5 x 2x3, 72.5 @9
Pull Ups: 7 WS (BW, 85 reps)
Leg Extensions: 4 WS

Alf Veedersane · 19-05-2026 04:31PM

19/5/2026

High Rows: 4 WS
Shoulder Press: 4 WS
Hip Adduction: 4 WS
Tricep Pushdowns: 4 WS
Cable Lateral Raises: 4 WS

The Flyefit in Galway is kitted out way better than any of the ones in Dublin

Alf Veedersane · 21-05-2026 08:48AM

20/5/2026

Chest Press: 4 WS
Low Rows: 4 WS
Seated Hamstring Curls: 4 WS
Tricep Pushdowns: 4 WS
Air Bike: 15 mins, moderate

21-05-2026 10:19AM

thanks for the update. Looking forward to the next one

Alf Veedersane · 23-05-2026 10:28PM

23/5/2026

Air Bike: 10 mins, 199 kcals
BB OHP: 4 WS (50kg, 5+)
Pull Ups: 4 WS (BW, 53 reps)
Leg Extensions: 4 WS

Quick sesh before closing.

25-05-2026 08:41AM

super sesh, keep it going.

Alf Veedersane · 25-05-2026 10:41PM

25/5/2026

Air Bike: 10 mins, 195 kcals
Seal Rows: 4 WS (75kg x 4 x 12)
DB OH Tricep Extension: 4 WS
Leg Extensions: 5 WS

Quick lunchtime sweatfest.

26-05-2026 08:22AM

mighty stuff

Alf Veedersane · 28-05-2026 10:46PM

27/5/2026

DB Incline Press: 4 WS
DB CS Rows: 4 WS
Lying Hamstring Curls: 3 WS
Cardio: 20 mins

Tight for time and gym was busy. Abductors on one side not enjoying the hamstring curls so cut it a bit shorter

29-05-2026 11:08AM

I was going to say that wasnt a great session but see you commented about time

Alf Veedersane · 30-05-2026 06:51PM

https://www.boards.ie/discussion/comment/124508185#Comment_124508185

Cool story. Not sure why you picked my log to spam.

Alf Veedersane · 30-05-2026 06:53PM

30/5/2026

Air Bike: 15 mins, 287 kcals
Bench: 87.5 x 2@7 90 x 2@8, 92.5 x 2@9 >>
85 x 2 x 3, 72.5 @9
BW Pull Ups: 8 WS (80 reps)
Hip Abduction: 4 WS
Hip Adduction: 4 WS

Did not expect to get within 1 kcal of my PR on the bike this morning especially after a football match last night. Woop woop.

31-05-2026 06:14AM

https://www.boards.ie/discussion/comment/124512386#Comment_124512386

not spamming at all. Your thread title is always popping out and just trying to help you figure out where you are going as requested

31-05-2026 06:16AM

https://www.boards.ie/discussion/comment/124512389#Comment_124512389

real pity about that missed record . Next time

VertBlue · 31-05-2026 08:01AM

Hi Alf, i stumbled across this log book thread, great work!

I notice you started posting in 2013, so to be still going in 2026 is a great achievement

Your first post had some measurements, well height and weight anyway. Wondering what the weight is now if you'd be happy to share?

Alf Veedersane · 31-05-2026 09:47PM

https://www.boards.ie/discussion/comment/124513603#Comment_124513603

That would be more believable if you offered anything constructive.

Alf Veedersane · 31-05-2026 09:53PM

https://www.boards.ie/discussion/comment/124513644#Comment_124513644

Knocking about at 82-83kg for a long time now. Was at 80kg somewhere in mid-2016 or so.

I wasn't a healthy weight at the start of my log, which i have explained elsewhere.

Alf Veedersane · 01-06-2026 03:39PM

1/6/2026

Bench: 90 x 1@7 93.5 x 1@8, 98.5 x 1@9 >>
88.5 x 2 x 3, 75 @9
DB Curls: 5 WS (15s x 12)
Back Extension Iso Holds: 4 WS (+40kg x 4 x 60s)
Seal Rows: 5 WS (70kg x 5 x 12)
Cable OH Tricep Extension: 5 WS
Leg Extensions: 4 WS

Cardio

Looks like bench wasn't where it should have been because it was after the air bike the last day.

Alf Veedersane · 03-06-2026 10:44PM

2/6/2026

T-Bar Rows: 4 WS
Hip Abduction: 4 WS
Plate-Loaded Tricep Pushdown: 4 WS
Straight-Arm Pulldowns: 4 WS
Stepper: 20 mins / 100+ floors

Alf Veedersane · 04-06-2026 10:52PM

4/6/2026

Air Bike: 10 mins, 198 kcals (19.8/min)
DB Incline Press: 4 WS (30s x 7, 9, 7, 6)
DB CS Rows: 4 WS
Leg Extensions: 4 WS

Alf Veedersane · 06-06-2026 11:06PM

6/6/2026

Bench: Single at 102.5, 80kg x 4 x 5
Weighted Pull Ups: 5 WS (+15, 39 reps)
Plate-Loaded Tricep Extension: 4 WS (+30 x 15)
Hip Abduction: 4 WS (65 x 4 x 15)
Hip Adduction: 4 WS (45 x 4 x 15)
Stepper: 15 mins

First time I've actually had a bit more structure to benching - rather than just doing sets of 5 and increasing weight going by the AMRAP last set. Technique has just tidied up as well but frequency isn't great because life.

Alf Veedersane · 08-06-2026 05:32PM

8/6/2026

Air Bike: 10 mins, 203 kcals (20.3/min)
Straight-Arm Pulldowns: 4 WS
Cable Lateral Raises: 4 WS
Seated Hamstring Curls: 4 WS
Face Pulls: 4 WS

1 kcal shy of 10-minute PB on bike

Alf Veedersane · 09-06-2026 09:09PM

9/6/2026

OH Tricep Extensions: 4 WS
Chest Press: 4 WS
Leg Extensions: 4 WS
NG Plate-loaded Row: 4 WS
Cardio: 30 mins

Stepper is the sweatiest piece of kit in the gym

Alf Veedersane · 14-06-2026 10:16AM

13/6/2026

Air Bike: 15 mins, 291 kcals (PR)
High Rows: 4 WS
Shoulder Press: 4 WS
Hip Abduction: 4 WS
Kelso Shrugs: 4 WS
Side Planks: 4 WS e/s

New air bike PR. When i started it, I needed a target and read that 15-20 kcals/min was a good range so 20 became the target. 9 kcals seems a short deficit to overcome but it will take a few months to get there I'd say. Took 7 weeks to get from 282 to 288 and 12 weeks to get from 288 to 291. We'll see.

41 seconds in, my head was saying nope. Made it to 5 minutes and that was the biggest part of the mental battle.

Alf Veedersane · 15-06-2026 03:58PM

15/6/2026

Incline Bench: 4 WS @8 (66kg x 7, 7, 7, 6) + dropset w/ 50kg
Weighted Pull Ups: 4 WS (+20kg x 6, 6, 7, 6) + BW dropset
Nordic Curls: 4 WS
Plate-Loaded Tricep Extensions: 4 WS

Alf Veedersane · 18-06-2026 09:03AM

17/6/2026

Hip Thrusts: 4 WS (4 x 12)
Hip Abduction: 4 WS
Hip Adduction: 4 WS
DB Bench: 4 WS (35s)
NG Plate-Loaded Row: 4 WS

20 minute sweatfest on the stepper to wrap.

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

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