Leaving the nest

VW 1 · 30-07-2018 10:46pm

Bench

Bar x 10
40kg x 8
50kg x 5
60kg x 3
70kg x 2

80kg x 2, really fought for the second rep
75kg x 2 hard fight again
70kg 3 x 2

Incline db press
20kg 4 x 8

Pull ups
4,3,3,3

Decline bench press
60kg x 8,8,6

Hammer curl
22.5kg db 3 x 8

VW 1 · 30-08-2018 7:33am

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 3

120kg 5 x 3

Deadlift

60kg x 8
90kg 5
120kg x 3

130kg 4 x 3

VW 1 · 03-09-2018 10:49pm

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 2

130kg 5 x 3

Bench

Bar x 10
40kg x 8
60kg x 5

70kg 5 x 3

Barbell complex

30kg Clean x 6, clean press x 6

35kg 3 x clean x 6, clean press x 6

VW 1 · 09-09-2018 7:26pm

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 2

140kg 5 x 2

Deadlift

60kg x 8
90kg x 5
120kg 2 x 3

140kg 5 x 2

Pullups 5 x 3

VW 1 · 02-10-2018 11:49pm

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 3

120kg 5 x 3

Bench

Bar x 10
40kg x 8
50kg x 5
60kg x 3

70kg 5 x 3

30kg
Clean x 6, clean press x 6 for 5 sets

VW 1 · 12-10-2018 10:27am

Squat

Bar x 10
60kg x 8
80kg x 5

100kg 5 x 5

120kg x 3

130kg x 2

140kg 3 x 1

VW 1 · 14-10-2018 10:31pm

First home workout, no rack or bench so improvised.

Deadlift x 8, clean x 8

Bar x 1
30kg x 1
40kg x 3
50kg x 3

OHP 30kg 3 x 8

Bent over row

50kg 4 x 8

Barbell row to chin

30kg 4 x 8

VW 1 · 15-10-2018 10:28pm

Front squat

Bar x 10
40kg x 8
50kg x 5

60kg 5 x 5

Deadlift

60kg x 8
90kg x 6
110kg x 4

130kg 5 x 3

OH Standing Press

30kg 4 x 8

Superset with barbell curls

30kg 4 x 8

VW 1 · 22-10-2018 9:11pm

Bench

Bar x 10
40kg x 8
50kg x 5
60kg x 3

70kg 5 x 3

Close grip bench

50kg 3 x 8

Wide grip bench

50kg 3 x 8

Incline bench press

40kg x 5

30kg 3 x 8

Incline bench barbell row

30kg 3 x 12

VW 1 · 07-11-2018 11:03pm

De-fůcking-lighted to be logging my first workout in two weeks after a horrendous sinus infection followed by a headcold.

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 3

120kg 5 x 3

100kg 3 x 5

Bar curls - bring sally up

Military press

Bar 5 x 10

VW 1 · 14-11-2018 12:04am

Bench

Bar x 10
40kg x 8
50kg x 5
60kg x 3

70kg 5 x 3

Close grip bench

50kg 4 x 8

Wide grip bench

50kg 4 x 8

Incline bench press

30kg 4 x 8

Incline bench, barbell row

40kg 4 x 8

Need to get some fractional plates to up the weight, so upped the volume instead.

VW 1 · 17-11-2018 2:55pm

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 2

130kg 5 x 2

Bar curls, bring sally up

Standing press

30kg 4 x 8

VW 1 · 22-11-2018 8:36pm

Bench

Bar x 10
40kg x 8
50kg x 5
60kg x 3
70kg x 2

80kg 2,2,1

70kg 2 x 3

Close grip bench

60kg 4 x 8

Wide grip bench

60kg 6,6,5,5

Bent over row

60kg 4 x 8

Bring sally up bar curls

VW 1 · 25-11-2018 3:30pm

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 2
130kg x 1

140kg 4 x 2

Standing press

40kg 4 x 8

Barbell curls - bring sally up

Alf Veedersane · 25-11-2018 3:33pm

How's the home set up working out?

VW 1 · 25-11-2018 3:35pm

Alf Veedersane wrote: »

How's the home set up working out?

Like a dream tbh, its rough and ready but loving the freedom to do a bit whenever and take as long or short as i want. The young lad mirrors all i do with a sweeping brush with the head screwed off, which is pretty funny to watch!

VW 1 · 03-12-2018 9:19pm

Bench

Bar x 10
40kg x 8
50kg x 5
60kg x 3
70kg x 2

80kg 2,2,2,1

Close grip bench

60kg 3 x 8

Wide grip bench

60kg 8,8,7

Bent over row

60kg 4 x 8

VW 1 · 03-12-2018 10:47pm

Squat

Bar x 10.
60kg x 8
80kg x 5

100kg 4 x 8

Standing press

40kg 4 x 8

VW 1 · 10-12-2018 11:51pm

Bench

Bar x 10
40kg x 8
50kg x 5

60kg 4 x 8

Close grip

60kg 3 x 8

Wide grip

60kg 8,8,7

Bent over row

70kg 4 x 8

Bar curls - bring sally up

VW 1 · 09-01-2019 10:34pm

Bad month for me, between work and xmas, and a lack of motivation I decided to take time off and come back with a clean slate in the new year. Still kept up my cycling and running to and from work, averaging 30km running and 70-80km cycling per week.

Kept the bodyweight around the same as all year, 83kg end of day yesterday, looking to get back down to around 75kg by end of year which is what I was most comfortable at, and still comfortably maintaining probably up to around 18 months ago.

Anyway..

Front squat

Bar 2 x 10
40kg x 8
50kg x 5

60kg 5 x 8

Stiff leg deadlift

60kg 4 x 8

Bent over row

60kg 4 x 8

Clean press

60kg x 5
50kg 4 x 8

VW 1 · 13-01-2019 4:44pm

Squat

Bar 2 x 10
60kg x 8
80kg x 5

100kg 4 x 8

DB benchpress

20kg dbs 4 x 8

Hammer curls

20kg 4 x 8

OH Press

30kg 8,8,8,7

VW 1 · 21-01-2019 4:45pm

Front Squat

Bar x 10
40kg x 8

60kg 5 x 5

SLDL

60kg 4 x 8

Bent over barbell row

60kg 4 x 8

OH Press

30kg 4 x 8

Only had 30 mins so left it at that.

VW 1 · 19-02-2019 1:20pm

Feels like I've been constantly sick over the last while. Headcold after headcold, with a chest infection thrown in too.

Been still doing two runs a week and cycling for my commute so some level of activity there.

Front squat

30kg 2 x 8
40kg x 6

50kg 4 x 8

Bent over row

50kg 4 x 12

Power clean

50kg 4 x 8

OHP

30kg 4 x 8

A gentle reintroduction.

VW 1 · 21-02-2019 12:18am

Bench

Bar x 10
40kg x 8
50kg x 5

60kg 4 x 8

Barbell row to chin

30kg 4 x 8

Incline BB press

40kg 8,6,4,6

Standing barbell press

20kg 3 x 12

Barbell curls

20kg 3 x 12

VW 1 · 26-03-2019 11:48am

Bench

Bar x 10
40kg x 8
50kg x 5

60kg 4 x 8

Bent over row

60kg 4 x 8

SLDL

50kg 4 x 8

OHP

30kg 12, 10, 8, 7

Barbell row to chin

30kg 4 x 8

VW 1 · 31-03-2019 5:23pm

Squat

Bar 2 x 10
40kg x 8
60kg x 5
80kg x 3

100kg 4 x 5

Deadlift

60kg x 8

80kg 4 x 8

Russian twist

10kg plate 4 x 12 per side

Barbell curl

Bar 4 x 12

VW 1 · 08-04-2019 10:06pm

Bench

Bar x 10
40kg x 8
50kg x 5
60kg x 3

70kg 4 x 5

SLDL

60kg 4 x 8

Bent over row

60kg x 8
70kg 3 x 8

OH Press

30kg 12, 12, 12, 8

Barbell row to chin

30kg 4 x 8

VW 1 · 05-06-2019 9:51pm

Terribly inactive, haven't been feeling the gym work but really enjoying upping my running and cycling the past few months. Got the inkling to lift this evening, and going to look to getting back to doing something at least once a week.

Squat

Bar X 10
40kg X 8
50kg X 8
60kg X 6

80kg 5 X 5

SLDL

40kg 5 X 5

VW 1 · 13-06-2019 7:14pm

Front squat

Bar X 12
40kg X 8
50kg X 8

60kg 4 X 8

Deadlift

40kg X 8
60kg X 8

90kg 4 X 8

Bent over row

50kg 4 X 8

Overhead press

30kg 3 X 12

VW 1 · 18-06-2019 8:17pm

Squat

Bar X 10
40kg X 8
50kg X 8
60kg X 8

90kg 5 X 5

Floor press

40kg x 8

50kg 4 X 8

Bent over row

50kg 3 X 12

VW 1 · 23-06-2019 3:14pm

Front squat

Bar X 10
40kg X 8
60kg 3 X 5, 3 X 8

Deadlift

60kg X 8
80kg X 8

100kg 4 X 8

VW 1 · 26-06-2019 8:41pm

Squat

Bar x 10
40kg x 8
60kg x 8
80kg x 5

110kg 5 x 5

Thought I'd done 100 last week not 90. Struggle but still managed

Floor press

40kg x 8
50kg x 8

60kg 4 x 6

Bent over row

60kg 4 x 8

OH Press

30kg 3 x 8

Barbell row

30kg 3 x 8

VW 1 · 27-08-2019 9:24pm

Bench

Bar x 10
30kg x 8
40kg x 8

50kg 4 x 8

Kettlebell press

5kg 4 x 12 per arm

Incline barbell press

30kg 4 x 8

Side lat raises

5kg DBs 4 x 8

Front db raises

5kg DBs 4 x 8

Barbell curls

Bar 4 x 12

Tricep kick back

5kg 4 x 8

VW 1 · 01-09-2019 3:03pm

Clean

Bar x 10
30 x 10
40kg x 8

50kg 4 x 8

Deadlift

80kg 4 x 8

Bent over row

50kg 4 x 8

Standing barbell press

30kg 4 x 8

Barbell curl

30kg 2 x 8, 4 (finished with 4 @ bar only)
Bar x 12

Landmine shoulder press

10kg on bar x 8 per arm

15kg on bar, 4 x 8 per arm

VW 1 · 23-09-2019 9:30pm

Bench

Bar x 10
30kg x 8
40kg x 8

50kg 4 x 8

Kettlebell press

5kg 4 x 12 per arm

Incline barbell press

30kg 4 x 8

Side lat raises

5kg DBs 4 x 8

Front db raises

5kg DBs 4 x 8

Barbell curls

Bar 4 x 12

Tricep kick back

5kg 4 x 12

VW 1 · 28-03-2020 7:34pm

Long time since using weights for workouts, been doing a lot of running and cycling, wasn't enjoying it so decided to avert my focus.

Working from home and now lockdown has curtailed the ability to run longer distances or cycle so back to doing something!

Wednesday 25th

Bench

Bar x 10
40kg x 8
50kg 4 x 8

OH press

Bar 4 x 8

Bent over row

40kg 4 x 12

Barbell curls

Bar 4 x 12

Thursday 26th

Squat

Bar x 10

50kg x 8

60kg 4 x 8

15kg plate, power clean and press 4 x 12

Standing barbell row to chin

Bar 4 x 12

Saturday 28th

Deadlift

Bar x 10

60kg x 8

80kg 4 x 8

Power clean and press

30kg 4 x 8

Good mornings

30kg 4 x 8

4 reps of

8 sit thrus each side
8 press ups
12 barbell curls

VW 1 · 29-03-2020 7:32pm

Bench

Bar x 10
40kg x 8

50kg 4 x 8

Wide grip bench

40kg 4 x 8

Narrow grip bench

40kg 4 x 8

Standing strict press

30kg 7,6,6,6

VW 1 · 31-03-2020 8:15pm

Squat

Bar x 10
40kg x 8
60kg x 5

80kg 4 x 12

Power clean and press

Bar 4 x 12

Front lunge

Bar 4 x 8 per leg

Standing barbell row

Bar 4 x 12

Russian twist

5kg 4 x 12 per side

VW 1 · 01-04-2020 8:42pm

Front squat

Bar x 10
40kg x 5

50kg 5 x 3

Deadlift

Bar x 10
60kg x 8
80kg x 5

90kg 4 x 8

SLDL

40kg 4 x 8

Bent over row

40kg 4 x 8

4 rounds of
8 sit thrus per side
8 press ups
12 barbell curls

VW 1 · 03-04-2020 5:34pm

Bench

Bar x 10
40kg x 8
50kg x 8

60kg 6,5
50kg 8,8

Wide grip bench
40kg 4 x 8

Superset with narrow grip bench
40kg 8,8,7,8

Strict press
30kg 8,7,6,6

Barbell curl
Bar 4 x 12

VW 1 · 06-04-2020 10:29pm

Squat

Bar x 10
40kg x 8
60kg x 5
80kg x 3

90kg 4 x 8

Power clean press

30kg 4 x 12

Standing row

30kg 4 x 8

Russian twist

10kg 4 x 8 per side

Barbell lunges

30kg 4 x 8 per leg

VW 1 · 10-04-2020 12:16pm

Front squat

Bar x 10
40kg x 5

60kg 5 x 2

Deadlift

60kg x 8
80kg x 5

100kg 4 x 8

SLDL

40kg 4 x 8

Bent over row

40kg 4 x 8

4 sets of
8 sit thrus
8 press ups
12 barbell curls

VW 1 · 13-04-2020 12:16pm

Bench

Bar x 10
40kg x 8
50kg x 5

60kg 4 x 5

Wide grip bench

50kg 4 x 8

Narrow grip bench

50kg 4 x 8

Overhead press

30kg 4 x 8

Barbell curl

30kg 4 x 8

VW 1 · 20-04-2020 7:22pm

Squat

Bar x 10
40kg x 8
60kg x 8
80kg x 5

100kg 4 x 5

Power clean press

40kg 4 x 8

Standing row to chin

40kg 4 x 8

Barbell curl

30kg 4 x 8

VW 1 · 23-04-2020 2:31pm

Bench

Bar x 10
40kg x 8
50kg x 5

60kg 4 x 5

Wide grip

50kg 4 x 8

Narrow grip

40kg 4 x 8

Seated barbell press

Bar 4 x 8

VW 1 · 26-04-2020 3:36pm

Front squat

Bar x 10
40kg x 8
50kg x 5
60kg x 3

70kg 5 x 2

Deadlift

50kg x 8
70kg x 5
90kg x 3

110kg 4 x 5

SLDL

50kg 4 x 8

Bent over row

50kg 4 x 8

4 rounds of

8 press ups
8 sit thru
12 barbell curl

VW 1 · 28-04-2020 2:21pm

Squat

Bar x 10
60kg x 8
80kg x 5
90kg x 3

110kg 4 x 4

Lunges

40kg 4 x 8

Power clean press

40kg 4 x 8

Standing row to chin

40kg 4 x 8

Barbell curl

30kg 4 x 8

VW 1 · 01-05-2020 11:21am

Bench

Bar x 10
40kg x 8
50kg x 5

60kg 4 x 6

Wide grip bench

50kg 4 x 8

Narrow grip

50kg 4 x 8

Seated OH press

30kg 4 x 8

Barbell curl

30kg 4 x 8

Need to buy some 2.5 and 1.25kg fractional plates, smallest I've got is 5kgs which makes incremental jumps awkward for bench and press.

VW 1 · 05-05-2020 8:14pm

Front squat

Bar x 10
40kg x 8
60kg x 5

80kg 5 x 2

Deadlift

60kg x 8
80kg x 5
100kg x 3

120kg 3 x 3, 1 x 5

Bent over row

60kg 4 x 8

SLDL

60kg 4 x 8

4 rounds of
8 sit thrus
8 press ups
8 20kg plate overhead press

VW 1 · 10-05-2020 8:09pm

Squat

Bar x 10
60kg x 8
80k x 5
100kg x 3

120kg 4 x 3

Lunges

40kg 4 x 8

Power clean and press

40kg 4 x 8

Standing row to chin

30kg 4 x 8

Barbell curls

30kg 4 x 8

Leaving the nest

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