06.12.25
Warm up on elliptical, then
Leg press 20x125kg
Leg curl 5x42.5, 2x35, 4x27.5kg triple drop
Seated OHP M/c 3x40kg, 2x35kg, 2x27.5kg triple drop
Wide neutral pulldown 4x70kg, 2x60kg, 4x50kg triple drop
Hammer Strength incline 5,2,2x40kg 10 breaths between clusters
Hammer Strength seated row 11,6,3x40kg 10 breaths between clusters
6 Likes
09.12.25
Warm up, then circuits of
Inverted rows 6,6,5
Push ups 10,10,10
Single arm Kb high pulls 9,9,9x18kg
Above done while wearing the 8kg vest and took 13 minutes.
13.12.25
Warm up on elliptical, then
Leg press 20x122.5kg
Leg curl 7x42.5kg
Neutral grip pulldowns 7x60kg
Seated M/c OHP 7x27.5kg
Hammer Strength seated row 8x45kg
Chest press 8x42.5kg
No idea how long this took but went through it with less than a minute between sets/exercises. Felt more energetic than I have in a while.
6 Likes
16.12.25
Warm up, then walrus circuits of
Narrow grip pull ups 5,3,2
Push ups 10,10,6
Single arm Kb high pulls 10,10,10x18kg
The above done in just over 13 mins wearing the 9kg vest.
20.12.25 walrus circuits of
Elliptical 28, 28, 28 calories
M/c chest supported row 10,10,10x50kg
Leg press 20,20,20x120kg
Seated M/c OHP 10,10,6x30kg
The above took about 24 mins including a couple of warm up sets on rows and leg press. Really enjoying this type of workout again at the moment.
6 Likes
23.12.25 Warm up, then circuits of
Inverted rows 5,5,4
Push ups 10,10,7
Kb single arm high pulls 6,6,6x20kg
Above done in 12.5 minutes wearing the 9kg vest.
27.12.25
Warm up, then circuits of
Narrow grip pull ups 4,4,2,2
Dips 6,6,3
Squats on slant board 20,20,20x20kg
Done in 14.5 minutes wearing 9kg vest.
4 Likes
31.12.25
Warm up, then circuits wearing 9kg vest
Inverted row 5,5,4
Push ups 10,10,7
Single arm kb high pull 7,7,7x20kg
Done in 12 mins.
6 Likes
03.01.26
Warm up, then
Pull ups 8 min AMRAP with 9kg vest 17 reps
Dips 8 min AMRAP with 9kg vest 23 reps
Goblet squat on slant board 8 min AMRAP with 9kg vest +20kg 70 reps.
6 Likes
06.01.26
Warm up, then circuits wearing 9kg vest
Inverted rows 5,5,5,3
Push ups 10,10,10,5
Single arm kb high pulls 8,8,8,6x20kg
Three rounds took just under 13 minutes, four took just under 17 minutes.
10.01.26
Warm up, then
Pull ups 8 minute AMRAP wearing 10kg vest 15 reps
Dips 8 minute AMRAP wearing 10kg vest 22 reps
Goblet squats 8 minute AMRAP wearing 10kg vest + 20kg kb 87 reps
6 Likes
13.01.26
Warm up, then
Inverted rows 5,4,3
Push ups 8,8,4
Single arm Kb high pull 9,9,9x20kg
The above done as circuits in 13.5 minutes wearing the 10kg vest.
5 Likes
Warm up then,
Pull ups 8 minute AMRAP wearing 10kg vest 18 reps
Dips 8 minute AMRAP wearing 10kg vest 23 reps
Goblet squats 8 minute AMRAP wearing 10kg vest + 20kg kb 100 reps
Hardest session I’ve done so far this year, good to get the extra reps though.
5 Likes
21.01.26
Warm up, then
Inverted rows 5
Push ups 6
Kb single arm high pull 17x20kg
All the above were done while wearing the 10kg vest. Started having shoulder issues again so cut the volume down and did one set to failure.
24.01.26
Warm up, then
Pull ups 5+2 negative
Dips 4+2 negative
Goblet squats 20x24kg
The above were all done wearing the 10kg vest. No enthusiasm or energy, very poor sleep the last few days which seems to have slowed my recovery. Probably should have waited an extra day before doing this, dips were really poor.
6 Likes
27.01.26
Warm up, then
Inverted row (tuck position) 6
Assisted single arm pull ups 2
Push ups 6
Single arm Kb high pull 7x24Kg + 10kg vest.
5 Likes
01.02.26
Warm up on elliptical, then
Single leg negative leg press 10x87.5kg
Chest press 6x50kg
Pulldown 6x70kg
Hammer Strength incline press 6x45kg
Seated m/c row 5+2x65kg
First time back at the gym for a while, I usually workout at home during January because of how crowded it gets, by the end of the month it’s pretty much back to normal.
04.02.26
Warm up, then
Assisted single arm pull ups 3 reps
Pike push ups 3 reps
Really short session rather than doing nothing.
5 Likes
08.02.26
Warm up on elliptical, then
Single leg negative leg press 10x92.5kg
Neutral grip pulldown 7x70kg
Chest press 8x50kg
M/c seated row 7x65kg
Hammer Strength incline press 7x45kg
11.02.26
Assisted single arm pull ups 3 reps
Pike push ups 3 reps
15.02.26
Warm up, then
Assisted single arm pull ups 3 reps
Assisted pike push ups 3 reps
Assisted inverted row 2 reps
Assisted planche push ups 3 reps
Assisted single leg squats 3 reps
Assisted nordic curl 3 reps
4 Likes
21.02.26
Warm up, then
Assisted single arm pull ups 3 reps
Assisted pike push ups 3 reps
Assisted inverted row 3 reps
Assisted planche push ups 3 reps
Assisted single leg squats 3 reps
Assisted nordic curl 3 reps
4 Likes
28.02.26
Warm up, then
Assisted single arm pull ups 3 reps
Assisted pike push ups 3 reps + 2 negatives
Assisted inverted row 3 reps + 2 negatives
Assisted planche push ups 3 reps
Assisted single leg squats 3 reps
Assisted nordic curl 3 reps
I might even make it back to the gym next week, maybe.
4 Likes
Warm up, then
Assisted single arm pull up 3
Assisted pike push up 3
Assisted inverted row 3
Assisted planche push up 3
Assisted single leg squat 6
Assisted Nordic curl 4
Was supposed to be going to a new gym today but lost all enthusiasm by mid-day so did this at home instead. Not sure why but I have very little desire to go to the gym at all at the moment, only been twice since December. Think I got too used to working out at home in January and like not having anyone sitting on the equipment I want to use.
4 Likes
There is nothing wrong with that.
2 Likes
14.03.26
Finally made it back to the gym and it was almost empty.
Warm up on elliptical, then
Single leg negative leg press 10x95kg
Chest press 7x55kg
Single arm pull down 7x25kg
Single arm incline (machine) 6x25kg
Single arm row (machine) 7x30kg
Leg curl 7x45kg
Hammer curl 7x15kg
4 Likes
19.03.26
Warm up, then
Assisted pike push ups 4
Assisted Planche push ups 4
21.03.26
Warm up on elliptical, then
Single leg negative leg press 10x100kg
Single leg negative leg curl 3x50kg+2x42.5kg
Single leg negative seated calf raise 10x20kg
3 Likes
23.03.26
Warm up, then
Assisted single arm pull ups 2 reps
Assisted lever rows 2 reps
28.03.26
Warm up, then
Assisted single arm pull ups 3 reps
Assisted pike push ups 3 reps
Single leg negative leg press 10x105kg
Single leg negative leg curl 5x50kg
4 Likes