25.07.23
Warm up, then wearing 10kg weighted vest
Push ups 50
Narrow grip pull ups 25
Goblet squats +16kg kettlebell 100
29 minutes to complete.
29.07.23
Airdyne bike tabata 4mins 61 calories
Leg press 20x125kg
Hammer Strength row, zone reps halves 12,6x50kg
Alt db curl & press 6,6,2x15kg
TRX facepulls 1x10 reps
01.08.23
Warm up, then wearing 11kg weighted vest
Push ups 50
Narrow grip pull ups 25
Goblet squats +16kg kettlebell 100
27 minutes to complete.
05.08.23
Warm up, then wearing 11kg weighted vest
Push ups 50
Narrow grip pull ups 25
Goblet squats +18kg kettlebell 100
27 minutes to complete.
08.08.23
Warm up, then wearing 11kg weighted vest
Push ups 50
Narrow grip pull ups 25
Goblet squats +20kg disc 100
27.5 minutes to complete.
Slightly slower due to the 20kg disc being more awkward to hold, probably would have done better with a 24kg kettlebell.
12/08/23
Airdyne tabata 4 mins 58 calories
Leg press 11, 6x125kg
Alt Hammer Strength seated row 6, 3x60kg
Alt Hammer Strength incline press 6, 2x50kg
Alt db curl & press 6x15kg, 2x17.5kg
TRX facepulls 1x10
Didn’t fix the seat on the Airdyne properly so half way through it dropped and I had to get off and raise it again, apart from feeling stupid it meant that I didn’t hit the calorie target I was aiming for (over 61). I’ll know better next time, on the up side it brought up a vivid memory of riding a Raleigh Chopper when I was a kid 
15/08/23
Warm up, then wearing an 11kg weighted vest.
Kb deadlift 24’s 100
Push ups 50
Narrow grip pull ups 25
29 mins 45 secs to complete, the deadlifts made it a lot harder which was good but didn’t feel it at the time.
19/08/23
Warm up, then wearing an 11kg weighted vest.
Goblet squat 100 +24kg
Push ups 50
Narrow grip pull ups 25
36 minutes to complete this, the last 5 pull ups took 6 minutes, arms were wrecked and holding the goblet squats in position was harder with every set, it’s not supposed to be easy though.
22.08.23
Warm up the EMOM circuits
Narrow grip pullups 3,3,3,2 x16kg
Kb press 12,12kg, 6,6,5x16kg
Kb halo 5,5,5,5 x16kg
Band pull apart 20x23lbs
Back problems kicked in again so no lower body work.
26.08.23
Warm up, then
Leg press 10x80kg, 110kg, 10,5 x120kg
Hammer seated row 10x30kg 20,2x40kg
Hammer incline press 8,2x50kg
Parallel grip chin 4xbodyweight
Lateral raise 7x7.5kg
Alt db curl & press 6x15kg 1x17.5kg
Seated m/c press 4x27.5kg
Bodyweight now down to 71kg, might be time to start eating a bit more again.
29.08.23
Warm up, then kettlebell complexes - no idea what the exercises were called so descriptions may sound a bit odd
Kb around body at waist height
Kb clean & press
Kb floor to halo and back the other way
Kb Squat swings
Crunches holding kb
Narrow grip push ups
Kb curl
Did 1 circuit at 7.5kg, 2 at 12kg all done for 30 seconds with 10 seconds rest between movements.
02.09.23
Warm up on cross trainer, then
Leg press 20,4x125kg 10 breaths between sets
Roman chair squats 10,4x bodyweight 10 breaths between sets
Hammer seated row 6x70kg+2 single arm reps on each arm
Hammer pulldown 6x40kg+2 single arm reps each arm
Hammer incline press 6x60kg+2 single arm reps each arm
M/c curl 6x32.5kg, 4x42.5kg, 4x32.5kg no rest between sets.
On the pulldowns I alternated arms and the arm that wasn’t moving held the contracted position. Seemed to work well.
05.09.23
Warm up, then
Kb around body at waist height 10x7.5kg, 12kg, 16kg
Kb floor to halo and back the other way 10x7.5kg, 12kg, 16kg
Wide grip pull ups 3,2x bodyweight
Dips 6x5kg
1 arm kb curl 8x12kg
09.09.12
Goblet squat 11kg vest +24kg kettlebell 32, 20
Neg chin up 5x11kg
Neg dips 6x12kg
Farmers walk up & downstairs x5 11kg vest + 2x12kg kettlebells
16.09.23
Warm up on elliptical, then
Leg press 10x132.5kg
Leg curl 7x42.5kg
Hammer seated row 7x70kg
Hammer pull down 4x50kg
Hammer incline press 8x50kg
Facepulls 10x8kg
Single arm pushdowns 8x11kg
22.09.23
Warm up on elliptical, then
Leg press 11x132.5kg, single leg negatives 5x85kg
M/c seated row 7x65kg
Chest press 8x42.5kg
M/c seated row 7x65kg
M/c seated press 3x32.5kg
Narrow parallel grip chin 4xbodyweight
Face pull 11x6kg
M/c seated curl 6x42.5kg
30.09.23
Warm up, then
Kb around the world 10x7.5kg, 12kg, 16kg, 18kg
Kb floor to halo 10x12kg, 16kg, 18kg
Bench 4x57.5kg, 10 breaths 1 additional rep
Negative chin up 6x16kg
Negative dip 8x16kg
Negative chin up 6x16kg
07.10.23
Warm up on elliptical, then
Leg press 10,3,2x132.5kg 20 seconds between groups of reps
Hammer pull down 6x45kg
Chest press 6x45kg
M/c seated press 2x35kg
M/c seated row 4,2x60kg 20 seconds between groups of reps
M/c curl 6x42.5kg
Not been 100% lately so nice to get back into the gym and do something.
14.09.23
Warm up on Airdyne, then
Leg press 11,3,1x132.5kg 20 seconds between groups of reps
Leg curl 6x42.5kg
Hammer pull down 8x45kg
Chest press 6x45kg
M/c seated press 2x35kg
M/c seated row 6x60kg 20 seconds between groups of reps
Cable curl 6x12.5kg
17.10.23
Kb around the world 10x12kg,18kg
Kb halo 10x12kg 6x18kg
Incline bench 6x42.5kg
Chin up 4+1 x5kg
Band pull aparts 11x23lbs
Db curl 6x30lbs
Dips 6x7.5kg
22.10.23
Warm up on Airdyne, then
Leg press 10x132.5kg
Leg curl 6x42.5kg
Hammer Strength pull down 11x40kg
Chest press 6x45kg
M/c seated row 6x60kg
Lateral raise 6x7.5kg
25.10.23
Kb around the world 10x12kg,18kg, 24kg
Kb halo 10x12kg 7x18kg
Incline bench 7+1x42.5kg
Chin up 5 x5kg
Band pull aparts 20x23lbs
Db curl 7x30lbs
Dips 7x7.5kg
29.10.23
Warm up on elliptical, then
Leg press 10x132.5kg
Single leg negative leg press 5x102.5kg
Leg curl 6x42.5kg
Hammer Strength pull down 6+1x45kg
Chest press 7x45kg
M/c seated row 6x60kg
Lateral raise 6x7.5kg
04.11.23
Kb around the world 10x12kg,18kg, 24kg
Kb halo 10x12kg 8x18kg
Incline bench 7+1x42.5kg
Chin up 5+1 x5kg
Band pull aparts 8x30lbs
Db curl 8x30lbs
Dips 8x7.5kg
04.11.23
Warm up, then
Kb around the world 10x12kg,18kg, 24kg
Kb halo 10x12kg 9x18kg
1 arm partial upright row 6x24kg
Side squat 15x16kg
Neg chin up 6x12kg
Narrow grip neg pull up 4x12kg
Neg dips 6,6x16kg
Db curl 7x30lbs
08.11.23
Kb around the world 10x12kg,18kg, 24kg
Kb halo 10x12kg 10x18kg
Pull over 9+4x24kg
Db curl 8x30lbs
Ng chin up 3+1 bodyweight
Warm up on elliptical, then
Single leg negative leg press 10x102.5kg
Leg curl 4+1x42.5kg
Parallel grip pull up 3+1 bodyweight
Dips 11xbodyweight
Cable pullover 6x20kg
Pulldown 4+1x35kg
Pec dec 11x35kg
Chest press 3+1x35kg
Only took enough rest between exercises to move to the next one and get set up.
Warm up on elliptical, then
Leg press 8x132.5kg
Leg extension 8x50kg
Roman chair squats 10,5
Leg curl 6x42.5kg
Hip adduction 20x7.5kg 10x15kg
Hyperextension 8
Seated calf raise 20, 12x20kg
22.11.23
Kb around the world 10x12kg,18kg, 24kg
Kb halo 10x12kg 10x18kg
Negative chin up 6x18kg
Negative dips 8x18kg
Negative lateral 5x7.5kg
Negative concentration curl 6x30lbs
Negative triceps extension 6x30lbs
25.11.23
Warm up on elliptical, then
Negative single leg extension 8x35kg
Negative single leg curl 8x27.5kg
Negative single leg press 8x102.5kg
Leg press 8x122.5kg
Seated calf raise 20, 15x20kg
Hammer pulldown iso hold 70kg
Hammer incline iso hold 70kg
28.11.23
Kb around the world 10x24kg
Kb Halo 11x18kg
Negative pull ups 6x18kg
Negative dips 10x18kg
03.12.23
Hip belt squat 60x100lbs
Bench 9x52.5kg
Pull up 3x5kg
Kb halo 8x18kg
Narrow grip pull up 1x5kg
Db curl 2x30lbs
All done as one giant set
05.12.23
Negative dips 10x20kg
Bench 5x52.5kg
Negative pull ups 6x18kg
Narrow grip pull ups 5