That’s a lot of work.
1 Like
I knew knew about it the next day.
2 Likes
Today, bike ride 40 mins.
3 Likes
Really short, quick session today.
Warm up then
Incline bench 3x52.5kg, 55kg, 57.5kg
Close grip chin ups, 6x bodyweight, 3x+2kg, +5kg, 2x2 +7.5kg
Enjoyed having less reps to do and using a bit more weight, made a nice change.
5 Likes
Warm up on the elliptical, then
Hammer row 6x50kg 4x55kg
Hammer pulldown 10x50kg
Hammer chest press 10x50kg 4x70kg
Lateral raise 8x7.5kg
Roman chair squat 20xbodyweight
Leg press 20/10/20x132.5kg
Leg curl 20/3/20x 47.5kg
Vertical preacher curls 8x20kg
Face pulls 20x10kg
Seated calf raise 15x20kg
Really liking the Hammer row, decent session.
5 Likes
10 minute walk with 20kg vest
Incline bench 3x55kg, 3x57.5kg
Close grip chin ups, 6x bodyweight, 3x+5kg, 3,2x +10kg
Band pull aparts 15x20lbs
Decent quick session apart from incline bench, was aiming for 6 reps.
5 Likes
Warm up on elliptical, then
Hammer row 6x40kg 4x60kg
Hammer pulldown 5x50kg
Hammer chest press 8x50kg 5x70kg
Lateral raise 10x7.5kg
Vertical preacher curls 4x22.5kg
Roman chair squat 20xbodyweight
Leg press 30/10/20x132.5kg
Leg curl 6x 45kg
Face pulls 8x15kg, 8x10kg
Way too heavy on face pulls other than that a decent session.
5 Likes
Incline bench 3x55kg, 4x57.5kg
Close grip chin ups, 6x bodyweight, 3x+5kg, 3,2x +10kg
Band pull aparts 20x20lbs
6 reps on the incline is getting closer.
6 Likes
Warm up on elliptical, then
Hammer row 6x40kg 6x60kg
Hammer pulldown 6x50kg
Hammer chest press 8x50kg 6x70kg
1 Arm Vertical preacher curls 8x12.5kg
Roman chair squat 20xbodyweight
Leg Extension 30/10/15x35kg
Leg press 10x102.5
TRX Face pulls 1x15
Felt more energetic than last time but having problems with right ankle and left forearm, hopefully both will have improved by the next session.
5 Likes
Warm up on elliptical, then
Hammer row 6x40kg 8x60kg
Hammer pulldown 5x50kg
Hammer chest press 6x50kg 7x70kg
1 Arm Vertical preacher curls 3x15kg
Leg press 20x132.5
Face pulls 12, 6x18kg
Legs feeling really weak today and still having problems with right ankle, pulldowns seem to drop a rep every time the rows go up in reps.
5 Likes
Warm up then Walrus type session
Close grip pull ups 25 total reps +5kg
Dips 31 total reps +10kg
Deadlift 100 total reps 58kg
All in 30 minutes.
Disappointed with dips, thought that was the one I would definitely do the full amount of reps but was the only one I didn’t do it on.
4 Likes
13.08.22
Warm up, then
Close grip pull ups 4,1x5kg 10 breaths after the 4 reps.
Dips 3, 2 negative x10kg
Deadlift 50x58kg
Disappointed with the reps on chins and dips but nice to get 50 consecutive reps on the deadlift. Chin up bar was in the sun all day and red hot, had to wear a pair of gloves to be able to use it.
5 Likes
Ouch! 
2 Likes
15.08.22 Bike ride 35 minutes
17.08.22
Warm up, then
Close grip pull ups 1x7.5kg, 12kg, 16kg, 6x2kg
Dips 1x11kg, 16kg, 21kg, 6x5kg
Tabata band pull apart 4mins 13lbs no idea how many reps, enough that it burned a lot.
5 Likes
Warm up, then
Close grip pull ups 1x8.5kg, 13kg, 17kg, 6x3kg
Dips 1x12kg, 17kg, 22kg, 6x6kg
Tabata band pull apart 4mins 13lbs, think it was over 100 reps.
Still having lower back issues so no leg work, right ankle seems to be getting back to normal though.
5 Likes
I am thanks, hope you’re good too.
Warm up on the elliptical, then
Roman chair squat 20xbodyweight
Leg press 7,5,1x125kg 20 breaths between groups of reps
Hammer Strength row 5,5,1x60kg 20 breaths between groups of reps
Hammer Strength chest press 5,2,1x70kg 20 breaths between groups of reps
Hammer Strength pulldown 4x50kg
Seated press machine 4x25kg
Airdyne bike 50 calories
Face pulls 6x18kg
Good to be back at the gym again, bodyweight has dropped slightly to 73.3kg.
5 Likes
Warm up, then
Close grip pull ups 6x1 20kg vest, 20 breaths between reps
Dips 6x1 20kg, vest 20 breaths between reps
Carry up & down stairs 3x52kg (20kg vest + 16kg kettlebells)
Band pull apart 20x13lbs band.
Really felt the carrying in my traps and forearms, nice short workout.
5 Likes
Warm up on the elliptical, then
Hammer Strength row 7x60kg
Hammer Strength pulldown 5x50kg
Hammer Strength chest press 6x70kg
Alternate Db curl & press 5x15
Roman chair squats 20reps
Trap bar deadlift 30x60kg
Face pulls 11x6kg
Airdyne bike 50 calories
Used two ropes on the face pulls instead if one and it made it much harder. Very little rest between exercises except after the deadlifts which had me gasping for breath.
5 Likes
Warm up, then
Close grip pull ups 7x1 20kg vest, 20 breaths between reps
Dips 2,2,1,1,1 20kg vest, 20 breaths between groups of reps
Carry up & down stairs 4x52kg (20kg vest + 16kg kettlebells)
Band pull apart 20x18lbs band.
Dips felt a lot better than last time as did the carry’s, pull ups just as bad as last time.
4 Likes