Seems to work that way. Feeling great, hit the gym, lifting sucks. Feel like crap, force yourself to go, great day.
2 Likes
I always seem to be able to hit best PR’s when hungover.
3 Likes
Warm up, then
Narrow grip bench 6x57kg
Pull up 7x bodyweight
Db press & negative lateral 4x12kg
Db curl 7x16kg
Split squat 30/10/30x24kg
1 leg calf raise 22x24kg
Crunch 1x22
4 Likes
Bike ride 30 mins, first time on the bike for two years due to injuries. Last time I did this route it took 24 minutes so I’ll aim to slowly bring the time down.
4 Likes
Warm up, then 5 EMOM circuits
Narrow grip bench 3x57kg
Pull up 3xbodyweight
Side squat 5x24kg
3 EMOM circuits
Lateral raise 8x5kg
Db curl 6x16kg
Band pull apart 8x10kg
4 Likes
Bike ride, same route as last time, 30 mins followed by
Goblet squat 30/10/30x24kg
Narrow grip bench 6x57kg
Pull up 6x bodyweight
Lateral raise 6x7.5kg
Db curl 5x16kg
1 leg calf raise 20x24kg
Crunch 1x20
Decided to go straight from the bike to the weights and it seemed to work well in terms of being focussed even if the reps were slightly down. Very little rest between exercises, just enough to set up and then get on with it.
5 Likes
Warm up, then
Split squat 30/10/30x24kg
Narrow grip bench 5x62kg
Pull up 6x bodyweight
Lateral raise 7x7.5kg
Db curl 6x16kg
1 leg calf raise 22x24kg
Crunch 1x22
Band pull apart 10x28lbs
Again only took enough rest between exercises to set up and then carry on.
3 Likes
First thing this morning out on the bike, same route as previous, 30 mins. More traffic this morning so was held up at junctions a couple of times.
3 Likes
Warm up, then
Kb deadlift 30/10/30x48kg
Narrow grip bench 5x62kg
Pull up 6x bodyweight
Band pull apart 6x30lbs
Lateral raise 8x7.5kg
Db curl 7x16kg
Dips 6x7.5kg
1 leg calf raise 26x24kg
Negative pull up 4x12kg
Crunch 1x30
Added a few more exercises and it seemed a better session.
4 Likes
Bike ride, same route as previous and still 30 mins then straight into the weights
Goblet squat 30/10/30x32kg
Narrow grip bench 5x62kg
Pull up 7x bodyweight
Lateral raise 9x7.5kg
Db curl 7x16kg
1 leg calf raise 32x24kg
Crunch 1x32
Decent session, everything to failure. Doing the weights as soon as I’m off the bike seems to have me more energised. Up a rep on a couple of things so happy with that.
5 Likes
Starting to like going to failure more.
1 Like
Not sure like is the word, but certainly doing it more 
1 Like
Decided to change things a bit and do 5 minute AMRAP’s on everything instead of just a set number of reps.
Warm up then
Goblet squat 80x32kg
Narrow grip bench 16x55kg
Pull up 15x bodyweight
Lateral raise 25x7.5kg
Db curl 23x12kg
Crunch 1x25
Really felt this, shaking after the goblet squats and really hungry half way through. Wanted more reps on the NG bench and pull ups but plan to stay with these weights on everything until the end of the month and keep increasing the reps.
7 Likes
Was given a day pass to a gym I hadn’t hear about before, so went and found they have a really good amount of equipment and that it’s really quiet. So today’s session was me being like a kid in a sweet shop and jumping from one thing to another, so much for the 5 min AMRAP plan.
Warm up on treadmill, then (top sets only)
Leg press 12x125kg
Leg curl 6x42.5kg
Narrow grip parallel chin up 4xbodyweight
Cable pull over 6x21.5kg
Pec Dec 6x50kg
Chest Press 6x42.5kg
Hammer strength pull down 8x60kg
Hammer strength chest press 5x60kg
Db lateral 6x7.5kg
Db curl 6x15kg
7 Likes
Warm up on elliptical, then
Leg press 10x125kg
Leg curl 7x42.5kg
Narrow grip parallel chin up 4xbodyweight
Pec Dec 5x57.5kg
Hammer Strength chest press 4x70kg
Hammer Strength pull down 6x70kg
Cable pullover 5x23.5kg
Db Lateral 4x10kg 2x7,5kg drop set
Db curl 4x15kg
6 Likes
Warm up on elliptical, then
Leg press 12x125kg
Leg curl 5x45kg
Narrow grip parallel chin up 4xbodyweight
Hammer Strength pull down 4,10 breaths then 2x70kg
Pec Dec 5x57.5kg
Hammer Strength chest press 3, 10 breaths then 2x70kg
Db Lateral 4, 10 breaths then 2x10kg
Db curl 4, 10 breaths then 2x15kg
6 Likes
Warm up on elliptical, then
Cable pullover 5x25kg
Hammer Strength pulldown 2x70kg drop to 2x60kg
Press machine 4x27.5kg
Rear delt machine 4x24.5kg
Chest press 6x42.5kg
Abs machine 2x60kg
Never used an abs machine before and misjudged the weight. Decent session though despite that.
5 Likes
18.04.22 Bike ride 10 miles
20.04.22
Warm up on elliptical then
Leg Extension 6x42.5kg
Leg press 6x117.5kg
Leg curl 6x45kg
Back extension 8 reps
Seated calf raise 17x20kg
Took it very carefully on back extension due to back problems. Not the greatest session ever but will improve next time.
4 Likes
Warm up on elliptical, then
Cable pullover 8x25kg
Hammer Strength pulldown 3x60kg drop to 2x40kg
Press machine 4x27.5kg
Rear delt machine 2x25kg
Chest press 3x45kg
Totally forgot to do abs, no rest between exercises and everything taken to failure. Reps are roughly 10 seconds, the machines all have timers and rep counters and 4 reps on most things takes about 55 seconds with the last reps being slower than the first ones.
4 Likes
Warm up on elliptical then
Leg Extension 8x45kg
Leg press 10x120kg
Leg curl 6x45kg
Seated calf raise 17x20kg
Decent session and the weights and reps are going in the right direction.
5 Likes