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

Both wrong! ladies split is: ABS - cardio - ABS - cardio - ABS...

I knew I had a log here somewhere! Found it!
With all the big buzz going around after gyms reopening this time, I thought I would document my "come back" on here. The whole 3 weeks of it because we're going back into lockdown again in January, didn't you know that??

The name of the thread is no more relevant [I'll never get there], so, let's just call it The Great Reset version 2.0.
This is how version 1.0 went back in July-October period. Linear progression was super fun while it lasted.




And first "pull" workout after 6 weeks break:

FitNotes Workout - Tuesday 1st December 2020

** Tire Flip **
- 45 reps - 03:00

** Deadlift **
- 58.0 kgs x 8 reps
- 68.0 kgs x 6 reps
- 73.0 kgs x 6 reps x4

** Lat Pulldown **
- 39.7 kgs x 12 reps x4

** Dumbbell Row **
- 17.5 kgs x 12 reps x4
ss

** Single Leg RDL Dumbbell **
- 17.5 kgs x 12 reps x4

** Barbell Row **
- 29.0 kgs x 12 reps
- 34.0 kgs x 10 reps x4

** Stiff Leg Deadlift **
- 28.0 kgs x 16 reps
- 33.0 kgs x 14 reps x4

** Hyperextensions **
- 10.0 kgs x 16 reps x4

** Hammer Strength Pull Down Unilateral **
- 25.0 kgs x 12 reps
- 27.5 kgs x 10 reps x4

** Ski-Erg **
- 511.0 m - 02:29

DL felt easy-ish but I didn't want to go too heavy and be too sore the next day. After DL I did a little bit of everything "pull" and went home after 69mins. I'm not that sore today, I could've gone a bit heavier on most of the stuff.

It felt good to be back and also a bit weird to be surrounded by people with their faces "on", i.e. with no masks Oh how miss you beautiful beautiful people. I hate everything about current situation and going to the gym helps me tons to cope with it all.

Gosh, I'm still sore even two days later, my quads are crying but that nice feeling never lasts - bring on the week two and DOMS are forgotten forever

Today's overhead press test - I felt weaker on this one comparing to bench press but all went up with not too much drama. 65mins, I super-set small exercises where possible.

FitNotes Workout - Saturday 5th December 2020

** Ski-Erg **
- 500.0 m - 02:30

** Kettlebell Swings **
- 14.0 kgs x 20 reps x3

** Overhead Press BB **
- 20.0 kgs x 12 reps
- 25.0 kgs x 8 reps
- 27.5 kgs x 8 reps
- 30.0 kgs x 6 reps x4

** Barbell Glute Bridge (Activator) **
- 60.0 kgs x 14 reps
- 90.0 kgs x 14 reps x5

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

** Deadlift American **
- 30.0 kgs x 16 reps
- 40.0 kgs x 14 reps
- 45.0 kgs x 14 reps x3

** Cable Face Pull **
- 10.0 kgs x 16 reps x4

** Cable Standing Abduction (Activator) **
- 7.5 kgs x 16 reps x4

** Hammer Strength Shoulder Press Unilateral **
- 10.0 kgs x 12 reps
- 12.5 kgs x 12 reps
- 15.0 kgs x 8 reps x3

** Reverse Hyperextention **
- 10.0 kgs x 16 reps
- 15.0 kgs x 16 reps x4

** Frog Pumps **
- 15.0 kgs x 25 reps x4

** Cable Upright Row **

Lol. That's the way I input exercises into the app for easier navigation, e.g. deadlift, deadlift sumo, deadlift romanian, american etc, same with, say, squats: squat barbell hb, squat bb front, squat bb zercher, squat db sumo etc.
There's a slight difference between RDL's and american deadlifts, later are more focused on glutes

Lighter weight, higher reps and you don't go as low as RDL's, I do feel them in my glutes which is great

Alf Veedersane wrote: »

Tbf, in the video I watched, Bret Contreras was a bit sheepish about giving it it's own name.

I'm surprised he hasn't got some variation of hip thrusts named after himself.

Yesterday's workout. Keeping your log going is quite a job in itself.
No more DOMS, even squeezed some abs and bicep work in

FitNotes Workout - Monday 7th December 2020

** Tire Flip **
- 40 reps - 02:35

** Deadlift **
- 40.0 kgs x 10 reps
- 60.0 kgs x 7 reps
- 70.0 kgs x 6 reps
- 80.0 kgs x 6 reps x2
- 80.0 kgs x 5 reps x2

** Cable Row Standing One-Arm **
- 15.0 kgs x 12 reps
- 17.5 kgs x 10 reps x2
- 17.5 kgs x 8 reps x2

** Cable Crunch **
- 17.5 kgs x 20 reps
- 20.0 kgs x 20 reps x3

** Hammer Strength Pull Down Unilateral **
- 25.0 kgs x 12 reps
- 30.0 kgs x 8 reps x4

** Single Leg RDL Dumbbell **
- 20.0 kgs x 14 reps x4

** Leg Curl Machine Seated **
- 35.0 kgs x 14 reps
- 42.0 kgs x 14 reps x4

** Straight-Arm Cable Pushdown **
- 16.3 kgs x 16 reps x4

** Hyperextensions **
- 15.0 kgs x 16 reps x4

** Dumbbell Bicep Curl **
- 8.0 kgs x 8 reps x3

And today's glutes & shoulders. I was late for my session and couldn't finish it properly, I was stuck in traffic forever after school run, ah the joys of parenthood.

FitNotes Workout - Thursday 10th December 2020

** Wall Ball **
- 5.0 kgs x 20 reps x3

** Kettlebell Swings **
- 16.0 kgs x 16 reps x3

** Leg Adductor Machine **
- 50.0 kgs x 16 reps x3

** Barbell Hip Thrust (Activator) **
- 50.0 kgs x 16 reps
- 80.0 kgs x 12 reps x4

** Overhead Press BB **
- 18.0 kgs x 12 reps
- 28.0 kgs x 8 reps
- 33.0 kgs x 5 reps x4

** Deadlift Sumo **
- 48.0 kgs x 14 reps
- 68.0 kgs x 14 reps
- 73.0 kgs x 14 reps x3

** One-Arm Standing DB OHP **
- 12.5 kgs x 12 reps x4

** Walking Lunges BB **
- 25.0 kgs x 7 reps
- 27.5 kgs x 7 reps
- 30.0 kgs x 8 reps x3

** Lateral Dumbbell Raise **
- 6.0 kgs x 10 reps x4

** Cable Standing Abduction (Activator) **
- 7.5 kgs x 16 reps x3

** Cable Face Pull **
- 12.5 kgs x 16 reps x3

** Reverse Hyperextention **
- 20.0 kgs x 14 reps x3