11.02.25
25min ruck 11kg
ATW’s 10x7.5kg, 12kg, 18kg, 24kg
Pull ups 3,2,1,1,1,1,1x2.5kg*
Wide grip mid range pull ups 6,6
Inverted goblet curls 20x18kg
Goblet curls 5x18kg
1 arm tricep extension 10x7.5kg 5x30lbs
Mid range kb press 10x7.5kg 20,9x12kg
BPA’s 10,1x36lbs*
25mins taken, * = 5 breaths between groups of reps.
15.02.25
Warm up on elliptical, then,
Leg press 20x87.5kg, 10x125kg, 20x152.5kg*
Leg curl 6x45kg
M/c seated row 10x35kg 20x62.5kg*
Pec Dec 10x30kg 20x52.5kg*
Triceps pushdown drop set 3x30kg 7x25kg
1 arm cable curl 6,4x16kg
Lateral raise 8x2.5kg 4x5kg
25 minutes *= reps done in clusters 5 breaths between. Left shoulder slowly improving, laterals to push some blood through the area.
17:15 warm up, then
ATW’s 10x7.5kg, 12kg, 18kg, 24kg
Pull ups 3,2,1,1,1,1 +3kg*
Mid range wide grip pull up 6,6
Kb Goblet curl 7,6x24kg
1 arm triceps extension 10x12kg 4x30lbs
BPA’s 11,1x36lbs
total reps done in clusters 5 breaths between clusters
25 mins total
25.02.25
Warm up on elliptical, then
Leg press 15x90kg, 8x130kg 20x155kg*
Leg curl 7x45kg
Hammer Seated row 10x40kg, 20x65kg*
Hammer Incline press top 2/3 range 10x30kg, 20x50kg*
Pushdown drop set 3x30kg 3x25kg
Cable curl 7,6x13kg
1 arm pushdown 5x11kg
total reps done in clusters 5 breaths between clusters
25 mins total
Total time 25mins, *=reps in clusters 5 breaths between each cluster.
01.03.25
Warm up on elliptical, then
Leg press 12x87.5kg, 10x135kg, 20x157.5kg
Hammer Strength seated row 10x30kg, 20x67.5kg
Hammer incline press 10x30kg, 15*x55kg top 2/3 of movement
Leg curl 6x47.5kg
Pushdown drop set 6x30kg 6x25kg
1 arm cable curl drop set 6x16kg 3x13kg
Total time 30 minutes.
17:15 Warm up, then
ATW’s 10x12kg, 3x10 24kg
Pullups total reps 10 +4.5kg*
Goblet curl 12, 5x24kg
Push ups 3 +4.5kg
1 arm triceps extension 10x12kg 7x30lbs
Laterals 10, 10x3kg
BPA’s total reps 12x36lbs*
Kb wrist curls 20x7.5kg 7x12kg
30 minutes total time *= reps done in clusters with 5 breaths between.
08.03.25
Warm up, then
Kb single arm swing 10x12kg, 2x20 16kg
Mid range chin ups 17, 11
Gorilla rows 2x10 24kg
Bench lock outs 11x55kg
Band standing press 2x20 23lbs
Seated EZ curl 11,10x50lbs
Single arm band extension 20x23lbs 20x30lbs
Kb wrist curl 2x20 12kg
Total time 37 minutes, did this session at home, couldn’t be bothered to drive to the gym but still wanted to do something.
17:15 Warm up, then
ATW’s 10x12kg, 20x24kg
Pull ups 20 reps done on clusters 10 breaths between clusters.
Goblet curl 14x24kg
Band pushdown 20,15x60lbs
Giant set of BPA’s 20x23lbs band
Lateral raise 9x4kg
Band press 20x46lbs,
Wrist roller 9kg to failure
16.03.25
Warm up, then
Neutral pull up stage reps, 3 stages 6 reps in each
Negative pull ups 3x24kg
1 arm Kb press 2x4 18kg
Lack of sleep, slight illness and work currently leaving me shattered so reduced the volume until I’m 100% again.
22.03.25
Airdyne 3 mins 10 seconds 50 calories
Single leg negative leg press 6x110kg
Single leg negative leg curl 3x35kg
Hammer Strength seated row 8x50kg 6x70kg
Chest press 5x25kg, 35kg, 40kg, 1x45kg, 45, 50kg
Cable curl 8,6x13kg
Single arm pushdown 5,5x13kg
Single arm cable rear lateral 5,5x13kg
Seated M/c press 5x25kg, 30kg, 5,3x35kg
Nice to be able to start doing chest presses and seated presses again. Shoulder started acting up as the weight increased on chest press but was fine on the overhead press.
Changed things up in terms of workouts and diet due the end of the transformation challenge being in sight. I have transformed slightly, but in the wrong direction so far.
12.04.25
Warm up on elliptical, then
Leg Ext 8x50kg
Leg press 8x155kg
Leg curl 6x50kg
Pec dec 8x50kg
Overhead triceps extension 8x17.5kg
1 arm kb press 3x20kg
15.05.25
Warm up, then
Pull ups lower half 6,3
Narrow grip neutral chins 3
Goblet curls 12,3x24kg
BPA’s 3x30lbs
Lacked energy, not the best session I’ve ever done.
20.04.25
Took a trip to Ultraflex in Derby, I’d heard it was one of the best gyms in the UK. It’s the best one I’ve ever been to by a long way. No idea what weights or reps I did but most were in the 6-8 range, where I didn’t get at least 6 reps I did a drop set, went to failure on everything.
Warm up on elliptical
Pec Fly machine
Nautilus chest press
Hammer Strength pull over
Nautilus pulldown
Chest supported row M/c
Lateral raise M/c
Rear delt machine
Nautilus vertical press
Curl machine
Seated pushdown machine
Really enjoyed using the different equipment, there was a really wide variety of equipment and will be going there again. Absolutely starving by the time I got home so must have had a good session.
26.04.25
Warm up on elliptical, then
Pec Dec 7x60kg
Chest Press 4x45kg shoulder issues again stopped me on this
Cable pull over 7x23kg
Hammer Strength seated row 7x60kg
Hammer Strength pulldown 5x40kg
Lateral Raise 7x7.5kg
M/c seated press 5x35kg
Leg press 10x155kg
Leg curl 4x50kg
Leg extension 6x50kg
29.04.25
Warm up, then
Yielding isometric chin up 35 seconds 18kg
Lying lateral raise 6x10lbs
1 arm negative curl 20secondsx24kg
1 arm negative extension 20secondsx18kg
Wrist roller 4x10kg
03.05.25
Warm up then Walrus circuits
Push ups 10,10,10
Neutral narrow grip chin up 5,4,3
Kb deadlift 15,15,15x48kg
Total time 11 minutes 24 seconds
This is the type of workout I should have done for the previous session as well. Currently not getting much sleep, working extra hours and more than enough stress so doing something rather than nothing.
05.05.25
Warm up then Walrus circuits
Kb press 10,8,6x12kg
Pull up 3,3,2
Goblet squat 15,15,15x24kg
The above done wearing a 5 kg vest in 11 minutes.
Towel curls 4x24kg
Single arm towel curls 4x12kg
Single arm band triceps extension 9x36lbs
Wrist roller 4x10kg
07.05.25
Warm up then Walrus circuits
Push ups 10,10,7
NG chin up 5,3,2
Farmers walk 30yards, 30 yards, 30 yards x32kg
10 minutes 20 seconds wearing the 5kg vest.
Single arm towel curls 6,4x12kg
Single arm triceps extension 4,0x12kg
10.05.25
Warm up then Walrus circuits
Airdyne 30cal, 30cal, 30 cal
Seated M/c OHP 6,5,4x35kg
Seated M/c row 6,6,6x70kg
Leg press 10,10,10x132.5kg
Short break, then
Single arm rear delt raise 6,5x6kg
Single arm supinating curl 6,8x12kg
Total workout time 25 minutes
12.05.25
Warm up, then
Barbarian squats 47x18kg in 5 minutes
Neutral narrow grip chins 20 in 5 minutes
Kb press 48x12kg in 5 minutes
Had limited time so went with as many reps as possible in 5 minutes on three exercises.
14.05.25
Warm up, then
Wide grip chin 30/10/10
Goblet squat 30/30/30x24kg
Pull ups 30/10/0
Towel curl 30/15x24kg
Single arm triceps extension 30/5x12kg
All of these were supposed to be 30secs down, 30 secs up, 30 secs down. Apart from goblet squats nothing worked out that way.
Pull ups
17.05.25
No warm up Walrus circuits
Airdyne, 30 calories, 30 calories, 30 calories
Seated M/c OHP 6,6,4x35kg
Leg press 10,10,10x132.5kg
Seated M/c row 6,6,6x77.5kg
Total workout time approx 25 mins including rotator cuff work at the end.
19.05.25
Warm up, then Walrus circuits
NG pull up 5,5,4
Push ups 7,7,7
Goblet squat 16,16,16 x24kg
Above done wearing a 5kg vest, time taken 11 minutes 8 secs.
21.05.25
Warm up, then
Neutral grip chins 19 in 5 minutes
Triceps extension 44x18kg in 5 minutes
Goblet curl 27x24kg in 5 minutes
31.05.25
Walrus circuits
Airdyne 30cal, 30 cal, 30cal
Seated M/c OHP 6,4,2x37.5kg
Leg press 10,10,10x135kg
Seated M/c row 6,6,6x80kg
Above done in 25mins. Airdyne varied between 1min 20secs and 1min 30secs for the 30 calories. Decided that all being well I will make a slight increase to the weights on the last session of each month, I’ve been missing the progressive overload on a regular basis, even if I only do this for 6 months I’ll still be lifting more than I currently am.
02.06.25
Warm up, then circuits
NG pull up 5,5,3
Push ups 8,8,6
Squats on to toes 20,20,20
12 minutes to do the above wearing a 6kg vest
BPA’s 9x28lbs
Rotator cuff work with 5lbs band
Walrus circuits