19.11.24
Warm up, then circuits of
Dips 10,10,10,10,10
Chins 3,3,3,3,3
Kb deadlifts 18,18,18,18,18x48kg
All done wearing the 2kg vest.
6 Likes
23.11.24
4 circuits of
Airdyne 30 calories
Hammer seated row 8x60kg
Leg press 10x137.5kg
Seated M/c press 8x30kg
Took about 25 minutes.
6 Likes
Warm up, then circuits of
Dips 10,10,10,10,10
Pull ups 5,5,5,5,5
Kb deadlifts 20,20,20,20,20x48kg
All done wearing the 2kg vest, time taken 24 minutes.
6 Likes
30.11.24
Circuits
Crosstrainer 2x30 calories Airdyne 2x30 calories
Hammer seated row 4x8 70kg
Leg press 4x12 137.5kg
Seated M/c press 3x8,4 32.5kg
Total time 35 minutes
Airdyne was in use for the first two circuits so used the crosstrainer instead. Increasing on pretty much everything in either weight or reps added a lot of time, didn’t feel like I was moving through the session any slower but must have been given the extra time it took.
6 Likes
02.12.24
Warm up, then circuits
Dips 5x10
Pull ups 3x5, 2x3
Kb deadlifts 5x20 48kg
All done wearing a 3kg vest, total time 22 minutes.
6 Likes
07.12.24
Warm up, then circuits wearing a 3kg vest
Pull ups 5,5,5
Kb deadlift 20,20,20x48kg
Halos 5,5,5 (5 clockwise, 5 anti-clockwise)x18kg
11 mins 30
Goblet curl 18,8.6x18kg
BPA’s 10,10,10x30lbs
4 mins
Been having issues with my left shoulder so did things that wouldn’t make it worse and also wanted to try goblet curls having watched The Bioneer talking about them on Youtube.
6 Likes
Warm up, then
3 circuits of
Kb halos 5x18kg
Pull ups 5
Kb deadlifts 20x48kg
Time 12 minutes
3 circuits of
Goblet curl 8,6,4x18kg
BPA’s 6,6,6x36lbs
All done wearing 3kg vest
This was one of those sessions where I wondered why I bothered. Everything felt really heavy and I lost my balance on the first deadlift. For some unknown reason I did the goblet curls with the kettlebell upside down and wondered why it was so much harder than last time until I realised what I’d done. Probably need to make sure I’m fully awake before I start next time.
6 Likes
It is not unusual for me, in the middle of a session, to realize I have fudged something up. There are days when I cannot get back to sleep, and head in for a workout. I cannot remember if I put the time in by that evening.
1 Like
Sadly the older I get the more this kind of thing seems to happen 
Warm up on Cross trainer, then
500m row 2 minutes
Leg press 20x137.5
Dips 18
Hammer seated row 5x70kg
Wide grip neutral chins 1
Hammer pulldown 8x40kg
Chest press 6x35kg 4x42.5kg
Suspension trainer facepulls 15,8
Time taken approx. 20 mins.
5 Likes
War up, then circuits
Pull ups 5,5,5,3,3
Kb deadlift 20,20,20,20,20x48kg
Kb halo 6,6,6,6,6x18kg
All done wearing 4kg vest.
Time taken 24 minutes.
5 Likes
21.12.24
warm up on cross trainer, then
Leg press 20x137.5kg
Leg curl 6x42.5kg
Leg extension 7x42.5kg
Hammer Strength pull down 8,5x40kg
Db hammer curl 6x15kg
Cable pullover 6x23kg
Pushdown 8,4x21kg
Time taken about 25 minutes. Still having shoulder issues so working around that until it fully recovers.
5 Likes
25.12.24
Warm up, then
Incline bench 2x45kg superset with
Dips 1 (miserable) rep
Chin 2 superset with
Pull up 1
All the above done at 10/5 speed
Floor to halo 12x18kg
BPA’s 16x23lbs
Goblet curl 16x18kg
28.12.24
Warm up on cross trainer, then
Leg press 10,10x140kg
Leg extension 6x47.5kg
Leg curl 6x42.5kg
Hammer Strength pulldown 8,4x40kg
Cable pullover 6,4x25kg
Pushdown 6,4x25kg
5 Likes
05.01.25
Warm up on crosstrainer, then
Leg press 20x140kg
Leg curl 7x42.5kg
Hammer Strength pulldown stage reps 3rds 8x40kg
Pec dec 12x35kg
Cable pullover 6x25kg
Pushdown 12x25kg
Still nursing my shoulder back to full strength.
Entered the t-ransformation2025 challenge, before pics below
Aiming to get leaner. 2024 wasn’t the greatest year and I let things go a bit so need to get back on track.
6 Likes
12.01.25
Warm up on elliptical, then
Leg press 20x140kg
Leg curl 7x42.5kg
Pec dec 12x42.5kg
Neutral grip pull ups 3
Cable pullover 6x25kg
Pushdown drop set 5x30kg, 6x25kg
Lateral raise 10x2.5kg
Still having shoulder issues, laterals were just to get some blood through the area.
4 Likes
18.01.25
Warm up on elliptical, then
Leg press 20x142.5
Leg curl 5x45kg
Cable pullover 6x28kg
Hammer seated row 6x50kg
Pec Dec 8x45kg
Pushdown 5x30kg 5x25kg drop set
Cable curl 4x16kg, 4x13kg
Cable lateral 6x3kg
Narrow grip neutral pull up 2
Total time 25 mins (includes warm up sets)
Shoulder is easing but still can’t do any pressing movements without pain.
5 Likes
20.01.25 20 min weighted walk 4kg
21.01.25 20 min weighted walk 11kg
Pull up 2,2,2,2,1 10 breaths between groups of reps
Single arm incline curl 10,6x7.5kg
25.01.25
Warm up on elliptical, then
Leg press 20x145kg*
Leg curl 8x45kg
Hammer Strength seated row 20X50kg*
Pec Dec 20x45kg*
Pushdown 20x30kg*
Single arm cable pull over 5x10kg
Cable lateral 10x5kg
Total time 30mins
*reps done in clusters with breaks of 5/10 breaths between.
Shoulder is much better but still can’t do any pressing movements without pain so avoiding those. Gym was really busy although most of the people there weren’t.
5 Likes
That is unfortunate. If they are hindering those who are busy, well, they need to go.
1 Like
28.01.25
25 min ruck 11kg
ATW’s 10x7.5kg, 12kg, 18kg
Neutral grip pull ups 2,2,2,2,2,21,1,1 (5 breaths between groups of reps)
Kb incline curl 10x7.5kg, 1,1x12kg
BPA’s 8,1x36lbs
01.02.25
Warm up on elliptical, then
Hammer seated row 10x30kg, 20x55kg*
Pec Dec 20x50kg*
Pushdown (rope) 20x21kg*
1 Arm cable curl 13x13kg*
Cable lateral 12x6kg
Leg press 20x147.5kg*
Leg curl 6x45kg
*reps done in clusters, as many as possible before failure then 5 breaths and continue.
Exercises done in the order that equipment became available.
6 Likes
04.02.25
25 min ruck 11kg
Warm up, then
Pull ups 3,2,2,1,1
Inverted goblet curls 10x12kg, 7,5,3,3,2x18kg
Kb wrist supination 5,3,3,3,3,3x7.5kg
BPA’s 11x36lbs
1 arm triceps extension 10x7.5kg 11,4,3,2x12kg
All sets apart from warm up ones were pauses of 5 breaths between them.
08.02.25
Warm up on elliptical, then
Leg press 20x87.5kg 8x130kg 20x150kg
Leg curl 6x45kg
Hammer Strength seated row 10x30kg 21x60kg
Pec Dec 10x27.5kg 20x52.5kg
1 arm pushdown 16x13kg
1 arm cable curl 14x13kg
Cable lateral 6x6kg
All top sets done in clusters apart from leg curl and laterals. Left shoulder playing up again during this and was really weak on the laterals. 25 minutes in total.
5 Likes