That’s some good work. The Carry up and down stairs looks really good.
1 Like
The carry was hard work for sure.
3 Likes
Warm up on the elliptical, then
Hammer Strength row 7x60kg
Hammer Strength pulldown 6x50kg
Hammer Strength chest press, single arm 6x35kg
Alternate Db curl & press 5x15
Roman chair squats 20reps
Leg press 20x130kg
Face pulls 20x8kg
Decent session, nice to be back at the gym again.
5 Likes
Warm up on the elliptical, then
Single arm Hammer Strength row 7x35kg
Hammer Strength pulldown 5x50kg
Hammer Strength chest press, single arm 6x35kg
Alternate Db curl & press 6x15
Roman chair squats 20reps
Squat 10x60kg
Face pulls 15x11kg
Hadn’t done squats in years but for some reason decided to give them a go today. I was told at the spinal unit when my back injury happened to only go light and do high reps so I got it half right today. Last time I tried to squat my left leg was so weak that I kept going sideways, that wasn’t an issue today.
4 Likes
Warm up on the elliptical, then
Cable pullover 30x11kg. Then triple drop set 12x16kg, 10x13kg, 8x11kg
Hammer Strength row 8,7x50kg
Preacher curl 10x10kg, 7x12.5kg
Tabata on Airdyne bike 4mins 61 calories
Facepulls 10x16kg
4 Likes
Warm up on the elliptical, then
Hammer Strength row 6x70kg
Hammer Strength pulldown 6x50kg
Hammer Strength chest press 4x70kg
Alternate Db curl & press 7x15
Roman chair squats 20reps
Leg press 20x130kg
Face pulls 20x16kg
Finally starting to get some enthusiasm back and had a lot more sleep this week. Roman chair squats left me with shaking legs, I’m getting better with the technique of these and really starting to feel the burn.
4 Likes
20 min ruck with 12kg
Pull ups 3x12kg
Dips 6x12kg
Pull ups 2x12kg
Pull ups and dips were done in a park as part of the ruck, walked between the two stations then carried on.
Dips were a bad version of DC training, there was a pile of DC directly under the dipping bars so going to failure wasn’t an option.
3 Likes
Warm up on the elliptical, then
Roman chair squats 20 reps
Leg press 20x132.5kg
Dips 9x7kg
Parallel chin ups 3xbodyweight
Cable pullover 8x16kg
Pulldown 4x25kg
Pec dec 6x42.5kg
Chest press 4x35kg
Face pulls 15x16kg
Decided to go back to one of my favourite HIT routines, this one is loosely based on the Ray Mentzer workout from The New HIT by Dr Darden. Weights used were really disappointing, only took enough rest to move from one thing to the next except on leg press where I did a couple of warm up sets with a minute between them.
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Hey Dred,
Did the high rep RCS’s and leg presses maybe fatigue you (along with no rest between exercises), resulting in a need for a reduction in load on the upper body exercises?
They might well have done, in the past I’ve moved them to last and may do that again.
Putting leg work first doesn’t leave much for anything else, you probably knew that already though 
I was never much of a traditional full body, “full range” Jones/Darden HIT fan myself. Obviously it was set up in a way to improve strength, cardio and flexibility all in one shot, which isnt a bad thing, say for someone with limited time. Im more for specificity, its called strength training, one shouldn’t be limited imo by cardio or flexibility certains during a strength training session, those can be addressed separately.
If i was to do such a workout, i would leave the legs till last as you mentioned, saving the biggest metabolic shock till the end.
I agree with what you say and this has never been the best for strength gains, I’ve done better with more specific type training. I do enjoy the challenge of this one though. There’s quite often others using equipment that stops it being fast between movements as well.
I’m starting to think I may be falling into the trap of expecting a different result from repeating the same thing, and that way lies madness 
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100% on the repeat bout effect. Think it was Darwin that said when an organism adapts to a given environment, that same environment will be less likely to create change.
2 Likes
Warm up on elliptical, then
Hammer seated row 10x40kg, 5x50kg
Chest press 15x35kg
Single arm cable lateral raise 3x3 6kg, alternating arms with no rest between
Cable pullover 5,5x25kg
Roman chair squats 20
Leg press 7,7x125kg
Facepulls 12x12kg
First session back following vaccinations, dental work and working extra long days. Nice to be back in the gym again.
5 Likes
02.11.22
Warm up, then
Low incline bench 6,4x45kg
Narrow grip pull up 4,3,3x5kg
1 arm curl 6,4x12kg
1 arm press 10,10x12kg
Band pull apart 12x30lbs
06.11.22
Warm up on elliptical, then
Hammer seated row 10x40kg 10,5x50kg
Single arm cable lateral raise 5,3,2x6kg alternating arms with no rest between
Cable pullover 5,4x25kg
Chest press 20x35kg
Roman chair squat 20
Leg press 20x130kg 10x140kg
Facepulls 12x6kg
Felt pretty good going into the session today and seem to be getting back to 100%.
5 Likes
09.11.22
Warm up, then kettlebell complex
1 arm snatch to pause thruster 3x16kg, 3x12kg, 3x12kg
1 arm snatch 3x16kg, 3x12kg, 3x12kg
Off set squat 3x16kg, 3x12kg, 3x12kg
1 arm press 0x16kg 3x12kg, 3x12kg
Two minutes between rounds, thought 16kg would be okay but couldn’t press it once so dropped to12kg for the following two rounds.
13/11/22
Warm up on elliptical, then
Hammer seated row 10x30kg, 40kg, 50kg
Chest press 15x37.5kg
Lateral raise 10x7.5kg
Cable pulldown 8x26kg
Roman chair squats 20
Leg press 20x130kg, 12x140kg
Face pull 20x8kg
Switched to dumbbell laterals due to shoulder issues.
5 Likes
16.11.22
Single arm kettlebell press 2,3,5,10x12kg
EMOM ABC kettlebell complex with 16kg kettlebells 10 minutes
Goblet squat 30,10x24kg
Wanted to get 50 non-stop reps on the goblet squat so a bit disappointed.
20.11.22
Warm up on elliptical, then
Hammer seated row 10x30kg, 40kg, 11x50kg
Chest press 17x37.5kg
Lateral raise 11x7.5kg
Cable pulldown 8x26kg
Roman chair squats 20
Leg press 10x130kg, 20x140kg
Face pull 20x11kg
5 Likes
Warm up on elliptical, then
Hammer seated row 10x30kg, 40kg, 11x50kg
Hammer Strength Chest press 17x40kg
Cable lateral raise 4x8kg
Cable pullover 4x25
Hammer Strength leg press 50x100kg
Face pull 20x13kg
More people in the gym today so used different machines on a couple of things rather than hang around waiting.
5 Likes
Warm up, then
Single arm kettlebell press 2,3,5,10 and 2,3,5,5 x12kg
ABC complex EMOM 10 mins 16kg kettlebells
Goblet squat 32x24kg
Decent quick session before work.
4 Likes
I’ve never used kettlebells on a regular basis. Tried using them for a while for single arm clean and press and kept beating the hell out of my wrists and forearms. To much swing I guess.
1 Like