General Workouts

shodan

Back on it again today for leg day.
FitNotes Workout - Monday 20th June 2016

** Rowing Machine **
- 05:00
- 02:00 [Flat out, 100% everything]

** Barbell Squat ** (Leg Tri-set)
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps

** Good Morning ** (Leg Tri-set)
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps

** Squat Jumps ** (Leg Tri-set)
- 8 reps
- 8 reps
- 8 reps

** Seated Calf Raise Machine ** (Pre-Exhaust Superset)
- 100.0 kgs x 8 reps
- 120.0 kgs x 8 reps [PR]
- 120.0 kgs x 8 reps

** Leg Press ** (Pre-Exhaust Superset)
- 100.0 kgs x 8 reps
- 120.0 kgs x 8 reps
- 120.0 kgs x 8 reps

** Seated Leg Curl Machine **
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps

** Leg Extension Machine **
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps

** Plank ** 70s plank 60s rest
- 1 rep
- 1 rep
- 1 rep

** Running (Treadmill) ** Fartlek style with my heart rate around 140bpm for the day sections and down to 115bpm for the slower sections.
- 20:00

shodan

Change of training plan..
Instead of going for reps, in repping for time and ensuring quality reps, slow and controlled for 30 seconds..

Really worked hard on the mind muscle connection and contracting each muscle prior to the move and throughout.

FitNotes Workout - Wednesday 22nd June 2016

** Wide Grip Pull Up's **
- 00:30 [8]
- 00:30 [6]
- 00:30 [4]

** Meadow Rows **
- 00:30 [25kg x 10L /12R]
- 00:30 [25kg x 13L&R]
- 00:30 [25kg 13 x L&R]

** Barbell Row **
- 50.0 kgs x 12 reps [PR] [30 secs sets]
- 50.0 kgs x 9 reps [30s sets]
- 50.0 kgs x 10 reps [30s sets]

** EZ-Bar Curl **
- 17.0 kgs x 7 reps [PR] [30s set]
- 17.0 kgs x 7 reps [30s set]
- 17.0 kgs x 6 reps [30s set]

** Incline Dumbbell Bench Curls **
- 10.0 kgs x 5 reps [30s set]
- 10.0 kgs x 5 reps [30s sets]
- 10.0 kgs x 5 reps [30s sets]

shodan

Recently inherited a pair of dumbbells with some weights from father in law passing away and thought I'd have a crack at home this morning. Doris is working a double shift so I thought I'd get some in while the kids were having breakfast..

Worked chest, biceps and triceps. Just made the notes on Google keep so I'll put them into Fitnotes later. No bench so used the floor and the bed and concentrated on time under tension, contracting the muscles hard and proper form..

1) 8kg one arm curl, other arm held halfway - 30s
Superset with bent over triceps extension -30s
90s rest

2) slight incline dumbbell flies superset dumbbell chest press 12kg
30's each 90s rest x 3

3) 8kg side dumbbell raises superset front raises - 30s / 90s rest x 3

4). 12kg overhead dumbbell pullovers 30s / 90s rest x 3   

5)  8kg flat overhead triceps extension 60s / 60s rest x 3

shodan

Legs and abs today...

Waking like a baby giraffe..

FitNotes Workout - Monday 27th June 2016

** Skipping **
- 08:00 [Warmup]
- 02:00 [Flat out]
- 05:00 [Post weights, legs wrecked, kept tripping.]

** Barbell Squat **
- 60.0 kgs x 6 reps
- 60.0 kgs x 8 reps
- 70.0 kgs x 7 reps [PR]

** Bulgarian Split Squat **
- 00:30 [10kg dumbells - avg 5 x each leg]
- 00:30 [10kg dumbells - avg 5 x each leg]
- 00:30 [10kg dumbells - avg 5 x each leg]

** Leg Press **
- 110.0 kgs x 8 reps [30s work, 2 min rest]
- 120.0 kgs x 7 reps [30s work, 2 min rest]
- 120.0 kgs x 7 reps [30s work, 2 min rest]

** Seated Calf Raise Machine **
- 150.0 kgs x 8 reps
- 150.0 kgs x 13 reps [Shortened range of movement]
- 150.0 kgs x 14 reps [PR] [Shortened range of movement]

** Hanging Garhammer Raises **
- 00:30 [X5]
- 00:30 [X4]
- 00:30 [X5]

shodan

Well I'm enjoying my thread.. [emoji23]

reiteration

aww...haha.. .great stuff, and this is that I did last night

3x8 dumbbell press – [email protected], [email protected]

5x5 inclined dumbbell press @ 30kg

3x8 seated dumbbell shoulder press @ 16kg

3x8 side raise @ 10kg

3x8 reverse fly @ 4kg

3x8 dumbbell skull crusher @ 12kg

8x8 dips with cable (8) supersetted with 5 burpees

Did a couple of sets of tricep pushdowns on the lat machine – but was crap haha – as some guy was on the cable machine otherwise I would have done about 6 sets on the cable machine... the burpess were good...

bubs999

Been on the bike


Mountain Bike Ride Profile | Lunch Ride near  | Times and Records | Strava

shodan

Got a mate who asked me to take him through the stronglifts 5x5 at the gym as he has never been in the gym before..
Got him through all 5 compounds and was amazed to find that he has such limited mobility and so little strength! Was fantastic to be able to help him and to give something back to the community that have given so much to me.
He seemed to enjoy it and I think he'll want to give it another crack in earnest.

After that I went to my other gym for a quick workout and to meet my missus.

Quick run on the treadmill and because I've not done heavy or strength training for ages, 5x5 at 70kg on the bench press then over for deadlifts.
100, 110, 115, 120, 125, 130 (my previous personal best) then..... Failed at 132.5!

After that, i was done. Hadn't eaten since 7am and it was 1pm by then and I was literally near exhaustion.

Gutted I couldn't get a pb, but pleased I've still got some strength considering my training has been haphazard and not strength based lately.

shodan

Back in today for arms and chest.

Flat bench press 60kg for 30s with 90s rest x 3

Incline db press 18kg for 30s with 90s rest x 3

Db flat squeeze press for 30s with 75s rest x 3

Upright dips 30s with 75s rest x 3

Flat db perillo press 14kg 30s with 75s rest

Db single arm preacher curls 10kg - 10 x 5s each one with hard contraction.  Other hand holds a db at right angle, parallel with the floor throughout x 3

reiteration

doing snatch on monday night..