Still not made it to the gym. Did three sessions using gymnastic rings and a weighted vest during the week though. Also tried Nordic curls for the first time yesterday, really bad DOMS today which helpfully started during a three mile walk.
To be honest about it I’m not missing the gym at all, what I’m doing at home is just as challenging and there’s no one getting in the way while using a phone.
A couple of bodyweight sessions in the week, then finally made it back to the gym.
16.08.25 Warm up on elliptical, then
Leg press 20x135kg
Leg curl 5x42.5kg
Chest press 10x42.5kg
Seated M/c row 6x77.5kg
M/c seated press 4x35kg
Hammer Strength neutral grip pulldown 4x35kg
A bodyweight session in the week, then back to the gym.
23.08.25 Warm up on elliptical, then
Leg press 12x137.5kg
Leg curl 6x45kg
Chest press 8x45kg
Seated M/c row 6x72.5kg
Hammer Strength incline press 8x50kg
Hammer Strength neutral grip pulldown 5x50kg
25.08.25
Narrow, neutral grip chins 6.6.6
Dips 8,8,8
27.08.25
Bodyweight session on gymnastic rings - didn’t record what I did.
30.08.25
Warm up on elliptical, then
Leg press 6x132.5kg
Leg curl 4+2x45kg
Chest press 6x47.5kg
Seated M/c row 4+2x72.5kg
Hammer Strength incline press 4+2x52.5kg
Hammer Strength neutral grip pulldown 4+2x52.5kg
03.09.25 Bodyweight session on gymnastic rings.
06.09.25
Warm up on elliptical, then
Neutral grip chins 4
Dips 8
Cable pullover 8x21kg
M/c seated row 4x72.5kg
Pec dec 8x55kg
Chest press 4x45kg
Leg press 20, 15 x 150kg
No rest between start and end of this apart from about one minute between sets of leg press.
09.09.25 - various bodyweight moves including wall walks, decline push ups and pull ups.
13.09.25
Warm up, then
Ring pull ups 5,5,5
Decline push ups 10,10,6
Single leg squats 10,10,10
The above done in circuits
Narrow grip pull ups 4
Ring dips 2
Lateral raise 7x10lbs
16.09.25
Warm up, then
Pull ups 5,4,4
Dips 8,8,8
Kb Floor to halo 5,5,5x18kg
The above done in circuits
Single leg calf raise 12,12x12kg
20.09.25
Warm up, then three rounds of
Neutral grip pull ups 4,4,3
Push ups 10,10,8
Goblet squat 18kg 20,20,20
Above done while wearing a 7kg vest.
Lateral raise 7x10lbs
23.09.25
Warm up, then
Neutral grip chins 4,4,3
Floor to halo 6,6,6x18kg
Dips 5,5,5
The above done in circuits wearing 7kg vest.
Single leg calf raise 12,12x12kg
Lateral raise 8x10lbs
27.09.25
Elliptical 30 calories, 30 calories, 30 calories
M/c seated row 6,6,6x70kg
Leg press 15,15,15x132.5kg
Seated M/c press 8,8,6x30kg
Done as circuits in 20 mins, followed by rotator cuff work and facepulls.
Put the 8kg vest on, 20 minute walk to the park then walked the 100m back and forth between the dip and chin up bars as a break between the two.
Dips 6,6,6
Chin ups 3,3,3
Then walked home.
Couldn’t be bothered with going to the gym or setting up the equipment at home but this was no set up at all, and I enjoyed being outdoors during it despite the weather.
07.10.25
While wearing the 8kg vest, 20 min walk to the park, dips 7,7,7 pull ups 5,4,3 then walk home. Only rest between dips and pull ups was the time taken to walk between the two sets of bars.
11.10.25
Warm up, then
Neutral grip chins 3,3,2
Decline push ups 6,6,3
Goblet squat 20,20,20x20kg
Above all done in circuits while wearing the 8kg vest. Took 12 minutes.
Goblet curl 7x24kg
BPA’s 8x13lbs
14.10.25
While wearing the 8kg vest, 20 min walk to the park, dips 7,7,7 chin ups 3,3,2 then walk home. Only rest between dips and pull ups was the time taken to walk between the two sets of bars.
18.10.25
Warm up on elliptical, then
Pec Dec 7x50kg
Chest press 4x45kg
Cable pullover 7x26kg
Seated row 4x60kg
Neutral grip pulldown 4x60kg
Lateral raise 4x7.5kg
Seated M/c press 4x30kg
Leg curl 4x42.5kg
Leg press 30x120kg
21.10.25
While wearing the 8kg vest, 20 min walk to the park, dips 8,8,7 pull ups 5,4,3 then walk home. Only rest between dips and pull ups was the time taken to walk between the two sets of bars.
25.10.25
Warm up, then
Inverted row 8,6,5
Ring push ups 6,6,4
Goblet squats 20,20,20x20kg
Done in circuits while wearing the 8 kg vest, done in just over 16 minutes.
28.10.25 Warm up, then
Chin ups, triple drop set 3x8kg, 3xbodyweight, 2xband assisted 23lbs band
Dips, triple drop set 4x8kg, 4xbodyweigh, 2 band assisted 23 lbs band
TBDL 25x50kg
01.11.25 Warm up on elliptical and 2 sets of leg press, then
Leg press 20x125kg
Dips 14xbodyweight
Narrow grip chin ups 4xbodyweight
Cable pullover 4x26kg
Pulldown 4x50kg
Lateral raise 10x5kg
Chest press 4x42.5kg
No rest between exercises, just went straight into the next one. Misjudged the weight on a lot of thing so reps were lower than I was aiming for.
Oops! It happens.
04.11.25 Warm up, then circuits of the following while wearing the 8kg vest
Ring push ups 6,6,4
Inverted row 5,5,3
Floor to halo 7,7,7x18kg
Took just under 14 mins
08.11.25 Warm up, then
Chin ups as a triple drop
3x8kg, 3xbodyweight, 4x band assisted 36lbs band
Dips as triple drop
5x8kg, 5xbodyweight, 3xband assisted 26lbs band
Farmers walk 1min 20secs, 30secsx48kg
11.11.25
Warm up then various bodyweight moves including inverted rows, push ups and isometric leg work.
15.11.25
Warm up on elliptical, then
Leg press triple add set 20x120kg, 10x130kg, 10x135kg
Leg curl 6x42.5kg
Rest pause neutral grip pull downs 2x80kg, 1x70kg, 1x60kg
Rest pause Seated press m/c 1,1x40kg, 1x35kg, 1x32.5kg
18.11.25
Warm up then various bodyweight moves including inverted rows and push ups.
22.11.25
Warm up on elliptical, then
Leg press 15,5x125kg
Leg curl 7x42.5kg
Rest pause neutral grip pull downs 2x90kg, 2x80kg, 2x70kg
Rest pause Seated press m/c 1,1x42.5kg, 1x37.5kg, 1x32.5kg
26.11.25
Warm up, then circuits of
Inverted row 5,5,4
Push ups 8,8,8
Single arm kb high pull 10,10,10x18kg
Above all done wearing the 8kg vest in 13 minutes.
30.11.25
Warm up, then
Neutral grip shoulder width chins 16 in 8 mins
Dips 23 in 8 mins
Goblet squats on slant board 50x18kg in 8 mins
Above all done wearing the 8kg vest. Not used a slant board before, not sure it did my knees much good but my back was better with it.
03.12.25
Warm up, then circuits of
Inverted rows 6,5,4
Push ups 9,9,9
Single arm kb high pull 9,9,9x18kg
Above done wearing the 8kg vest and completed in 13 minutes.
Today was one of those sessions where the warm up felt really heavy and the circuits went downhill quickly. At least I know I put the effort in.