Lifetime PRs in my Mid 30s?

MightyMouse17 · August 12, 2019, 7:46pm

Let’s see if my lazy ass can keep a log going this time. Years ago I logged religiously and made another log about 4 years ago that didn’t last too long.

I don’t think I’m deserving of my username. Only thing I might be mighty at is DB rowing. Guess I was a decent deadlifter once upon a time. Have gradually gotten away from the powerlifting mentality, but am in sorts getting back into it. Focused on higher rep training and body comp for a while and ditched some barbell exercises. Going to start revving up the weights though and see what happens. I’m going on 35 now and am a father to a baby boy who is the spawn of Satan himself.

I’ve trained for a long time now but feel like I’ve never reached my potential. I’m confident in my ability to master any lift quickly but have not always been the best at programming.

Time to write myself a new symphony and make it a masterpiece bitches! Without further ado, here is my pussy little bitch workout today.

I have a pretty kick-ass app called fitnotes that apparently lets me automatically paste my workout with whatever details I want. Perfect for a slacker like me!

Height: 5’4
Weight: 136

FitNotes Workout - Monday 12th August 2019

** LB Squat **

Total Volume: 1,505 lbs
Total Sets: 1
Total Reps: 7
215.0 lbs x 7 reps

** Leg Press Left Leg **

Total Volume: 2,100 lbs
Total Sets: 2
Total Reps: 30
70.0 lbs x 15 reps [PR]
70.0 lbs x 15 reps

** Leg Press Right Leg **

Total Volume: 1,820 lbs
Total Sets: 2
Total Reps: 26
70.0 lbs x 14 reps [PR]
70.0 lbs x 12 reps

** CG Bench Press Spoto **

Total Volume: 1,550 lbs
Total Sets: 2
Total Reps: 10
155.0 lbs x 5 reps [PR]
155.0 lbs x 5 reps

** Leg Extension Machine **

Total Volume: 2,640 lbs
Total Sets: 2
Total Reps: 44
60.0 lbs x 27 reps [PR]
60.0 lbs x 17 reps

I often go back after work but my the wife has been on babysitting duty since my demon child couldn’t keep anything down yesterday. So will be heading straight home. First time I’ve done a barbell bench in months and also first time logging the spoto variation.

MightyMouse17 · August 14, 2019, 3:14am

Kid started screaming as I was getting ready for gym this morning so just hung out with him until my wife took him to daycare. Went after work and got a nice little workout in though.

Weight: 136

FitNotes Workout - Tuesday 13th August 2019

** SG High Pull **

Total Volume: 3,330 lbs
Total Sets: 3
Total Reps: 18
185.0 lbs x 6 reps
185.0 lbs x 6 reps
185.0 lbs x 6 reps

** Back Extension Banded **

Total Volume: 0 lbs
Total Sets: 3
Total Reps: 47
20 reps
15 reps
12 reps

** Dumbbell Row **

Total Volume: 4,200 lbs
Total Sets: 1
Total Reps: 40
105.0 lbs x 40 reps [PR]

** Dumbbell Row R **

Total Volume: 3,885 lbs
Total Sets: 1
Total Reps: 37
105.0 lbs x 37 reps [PR]

Did a few sets of banded curls with fat gripz at the end. Heavy pull day will be Friday

MightyMouse17 · August 15, 2019, 7:04pm

This is typically when I do some conditioning and abs. Just some basic stuff to take a break from the free weights.

Did 3 sets of seated leg curls and rear delt machine flies.

Then I pushed and pulled this bad boy around and did some concentric pushing and rows with it,

Afterwards some sets with the ab wheel and standing cable crunches.

MightyMouse17 · August 22, 2019, 2:39pm

Last Thursday I woke up with a stomach bug so no working out then. Had to care for son Friday because daycare was closed. Monday wife was sick so couldn’t workout in morning…arrgggg. went after work but it was a pretty sorry and quick session. And then Tuesday had to go in to work early so yet another quick weak session after work!

Anyway, finally got back to it in the mornings Wednesday and felt much better! Here’s my sorry ass sessions.

FitNotes Workout - Monday 19th August 2019

Have pretty much never really box squatted. Combine with the fact I’d been sick and missed multiple days it was pretty embarrassing.

** Box Squat LB **

Total Volume: 1,875 lbs
Total Sets: 3
Total Reps: 9
185.0 lbs x 3 reps
215.0 lbs x 3 reps
225.0 lbs x 3 reps

** Zercher Reverse Lunge **

Total Volume: 2,625 lbs
Total Sets: 3
Total Reps: 25
105.0 lbs x 10 reps
105.0 lbs x 8 reps
105.0 lbs x 7 reps

** Back Extension Banded **

Total Volume: 0 lbs
Total Sets: 3
Total Reps: 45
20 reps
13 reps
12 reps

FitNotes Workout - Tuesday 20th August 2019

Another quick session

** CG Bench Press Spoto **

Total Volume: 2,790 lbs
Total Sets: 3
Total Reps: 18
155.0 lbs x 6 reps
155.0 lbs x 6 reps
155.0 lbs x 6 reps

** Dips Upright **

Total Volume: 0 lbs
Total Sets: 3
Total Reps: 33
15 reps
10 reps
8 reps

** Hammer Strength Row **

Total Volume: 4,620 lbs
Total Sets: 3
Total Reps: 33
140.0 lbs x 15 reps [High handles]
140.0 lbs x 10 reps [Low handles]
140.0 lbs x 8 reps

MightyMouse17 · August 22, 2019, 2:48pm

Yay! Finally got back to mornings.

FitNotes Workout - Wednesday 21st August 2019

Light stuff and conditioning

** Lying Leg Curl Machine **

Total Volume: 4,200 lbs
Total Sets: 3
Total Reps: 60
70.0 lbs x 20 reps
70.0 lbs x 20 reps
70.0 lbs x 20 reps

** Rear Delt Machine Fly **

Total Volume: 4,200 lbs
Total Sets: 3
Total Reps: 60
70.0 lbs x 20 reps
70.0 lbs x 20 reps
70.0 lbs x 20 reps

** FM High Row Rope **

Total Volume: 1,800 lbs
Total Sets: 2
Total Reps: 45
40.0 lbs x 25 reps
40.0 lbs x 20 reps

** Rope Push Down **

Total Volume: 800 lbs
Total Sets: 2
Total Reps: 40
20.0 lbs x 20 reps
20.0 lbs x 20 reps

** Rope Curl **

Total Volume: 1,000 lbs
Total Sets: 2
Total Reps: 50
20.0 lbs x 30 reps
20.0 lbs x 20 reps

Pushed tank m4 for several trips including several while chest pressing it.

Pulled with harness several trips

Used rope attachment and pulled towards me to wrap up conditioning.

Ab wheel/standing crunch x 3

MightyMouse17 · August 22, 2019, 3:14pm

Felt good to feel like I had a fairly productive session again! Will be going back after work to do lighter work.

FitNotes Workout - Thursday 22nd August 2019

5x5 medicine ball chest throws

** CG Floor Press **

Total Volume: 2,910 lbs
Total Sets: 6
Total Reps: 21
130.0 lbs x 3 reps
150.0 lbs x 3 reps
165.0 lbs x 6 reps [Rpe 8.5]
120.0 lbs x 3 reps
120.0 lbs x 3 reps
120.0 lbs x 3 reps

** Zercher Squat Oly Shoes **

Total Volume: 3,720 lbs
Total Sets: 3
Total Reps: 24
155.0 lbs x 10 reps
155.0 lbs x 8 reps
155.0 lbs x 6 reps

** Slight Decline DB Press **

Total Volume: 2,475 lbs
Total Sets: 3
Total Reps: 55
45.0 lbs x 25 reps
45.0 lbs x 17 reps
45.0 lbs x 13 reps

MightyMouse17 · August 22, 2019, 10:43pm

2nd session of the day

FitNotes Workout - Thursday 22nd August 2019

** FM Side Raise **

Total Volume: 245 lbs
Total Sets: 3
Total Reps: 49
5.0 lbs x 20 reps
5.0 lbs x 15 reps
5.0 lbs x 14 reps

** Handle Pushdown 1a **

Total Volume: 2,275 lbs
Total Sets: 4
Total Reps: 87
30.0 lbs x 30 reps
30.0 lbs x 15 reps
25.0 lbs x 17 reps
20.0 lbs x 25 reps

** FM Front Raise **

Total Volume: 315 lbs
Total Sets: 3
Total Reps: 31
12.5 lbs x 12 reps
10.0 lbs x 9 reps
7.5 lbs x 10 reps

** Leg Extension Machine **

Total Volume: 3,355 lbs
Total Sets: 3
Total Reps: 61
55.0 lbs x 30 reps
55.0 lbs x 15 reps
55.0 lbs x 16 reps

MightyMouse17 · August 25, 2019, 7:39pm

FitNotes Workout - Friday 23rd August 2019

First time really pushing any type of good morning. I wore the oly shoes to theoretically emphasize the lower back more. I also tried to swing my arms as far in front of me while hanging on with my biceps for dear life. I can tell you as I post this that my erectors have not been this sore in a very long time! Also my hamstrings got pretty sore too along with my biceps. Ive never had both my erectors and hamstrings get sore from deadlifting.

** Zercher Good Morning Oly Shoes **

Total Volume: 2,375 lbs
Total Sets: 3
Total Reps: 15
135.0 lbs x 5 reps
165.0 lbs x 5 reps
175.0 lbs x 5 reps [PR]

** SG High Pull **

Total Volume: 3,675 lbs
Total Sets: 3
Total Reps: 21
175.0 lbs x 7 reps
175.0 lbs x 7 reps
175.0 lbs x 7 reps

** Back Extension Red/Yellow Band **

Total Volume: 0 lbs
Total Sets: 3
Total Reps: 32
12 reps
10 reps
10 reps

MightyMouse17 · August 25, 2019, 7:45pm

FitNotes Workout - Saturday 24th August 2019

** Dumbbell Row **

Total Volume: 3,000 lbs
Total Sets: 1
Total Reps: 25
120.0 lbs x 25 reps

** Dumbbell Row R **

Total Volume: 3,000 lbs
Total Sets: 1
Total Reps: 25
120.0 lbs x 25 reps [PR]

** Cable Shrug **

Total Volume: 3,380 lbs
Total Sets: 3
Total Reps: 37
100.0 lbs x 15 reps
90.0 lbs x 12 reps
80.0 lbs x 10 reps

** Lying Leg Curl Machine **

Total Volume: 3,640 lbs
Total Sets: 3
Total Reps: 52
70.0 lbs x 20 reps
70.0 lbs x 20 reps
70.0 lbs x 12 reps

** Rear Delt Machine Fly **

Total Volume: 3,400 lbs
Total Sets: 3
Total Reps: 47
70.0 lbs x 20 reps
70.0 lbs x 16 reps
80.0 lbs x 11 reps

** Pinwheel Curls **

Total Volume: 1,200 lbs
Total Sets: 2
Total Reps: 30
40.0 lbs x 18 reps
40.0 lbs x 12 reps

** Handle Pushdown 1a **

Total Volume: 1,990 lbs
Total Sets: 3
Total Reps: 76
30.0 lbs x 38 reps [PR]
25.0 lbs x 18 reps
20.0 lbs x 20 reps

** Back Extension **

Total Volume: 0 lbs
Total Sets: 2
Total Reps: 50
30 reps
20 reps

** Spyder Curl DB **

Total Volume: 350 lbs
Total Sets: 2
Total Reps: 20
17.5 lbs x 12 reps
17.5 lbs x 8 reps

MightyMouse17 · August 27, 2019, 2:31am

FitNotes Workout - Monday 26th August 2019

Box squat felt much better today. Studied it up a little more and think I’m getting the hang of the technique. Thought I would like the jm press on the smith, but I’ll probably try the barbell again next week.

** Box Squat LB **

Total Volume: 1,580 lbs
Total Sets: 2
Total Reps: 8
185.0 lbs x 3 reps
205.0 lbs x 5 reps [PR]

** JM Press Smith Machine **

Total Volume: 3,585 lbs
Total Sets: 3
Total Reps: 31
105.0 lbs x 17 reps [PR]
125.0 lbs x 9 reps [PR]
135.0 lbs x 5 reps [PR]

** Incline DB Press Propped On 10lb Plates **

Total Volume: 2,080 lbs
Total Sets: 3
Total Reps: 52
40.0 lbs x 25 reps [PR]
40.0 lbs x 15 reps
40.0 lbs x 12 reps

** Leg Press Seat 2 **

Total Volume: 16,200 lbs
Total Sets: 3
Total Reps: 60
270.0 lbs x 25 reps [PR]
270.0 lbs x 20 reps
270.0 lbs x 15 reps

** Handle Pushdown 1a **

Total Volume: 2,385 lbs
Total Sets: 4
Total Reps: 87
30.0 lbs x 41 reps [PR]
30.0 lbs x 16 reps
25.0 lbs x 15 reps
20.0 lbs x 15 reps

** FM Front Raise **

Total Volume: 335 lbs
Total Sets: 3
Total Reps: 33
12.5 lbs x 12 reps
10.0 lbs x 11 reps
7.5 lbs x 10 reps

MightyMouse17 · August 28, 2019, 1:48pm

FitNotes Workout - Tuesday 27th August 2019

** Back Extension 2 Red Bands **

Total Volume: 0 lbs
Total Sets: 4
Total Reps: 37
10 reps
10 reps
10 reps
7 reps [Doubled one band]

** HS High Row **

Total Volume: 5,460 lbs
Total Sets: 3
Total Reps: 39
140.0 lbs x 15 reps
140.0 lbs x 14 reps
140.0 lbs x 10 reps

** Manual Leg Curl **

Total Volume: 0 lbs
Total Sets: 3
Total Reps: 17
6 reps
6 reps
5 reps

** SG High Pull **

Total Volume: 2,340 lbs
Total Sets: 4
Total Reps: 12
195.0 lbs x 3 reps
195.0 lbs x 3 reps
195.0 lbs x 3 reps
195.0 lbs x 3 reps

** Cable Shrug **

Total Volume: 3,700 lbs
Total Sets: 3
Total Reps: 37
100.0 lbs x 15 reps
100.0 lbs x 12 reps
100.0 lbs x 10 reps

Session 2 after work

** Seated Machine Row **

Total Volume: 4,060 lbs
Total Sets: 3
Total Reps: 58
70.0 lbs x 20 reps [PR]
70.0 lbs x 20 reps
70.0 lbs x 18 reps

** Seated Incline Dumbbell Curl **

Total Volume: 360 lbs
Total Sets: 1
Total Reps: 18
20.0 lbs x 18 reps

SS with…

** Pinwheel Curls **

Total Volume: 467.5 lbs
Total Sets: 1
Total Reps: 17
27.5 lbs x 17 reps

** Spyder Curl EZ Bar **

Total Volume: 420 lbs
Total Sets: 1
Total Reps: 14
30.0 lbs x 14 reps [PR]

** Rear Delt Machine Fly **

Total Volume: 3,500 lbs
Total Sets: 3
Total Reps: 50
70.0 lbs x 20 reps
70.0 lbs x 17 reps
70.0 lbs x 13 reps

MightyMouse17 · August 28, 2019, 3:30pm

FitNotes Workout - Wednesday 28th August 2019

Still weighing in at 136lbs

** Seated Leg Curl Machine **

Total Volume: 3,550 lbs
Total Sets: 3
Total Reps: 71
50.0 lbs x 30 reps
50.0 lbs x 20 reps
50.0 lbs x 21 reps

** Handle Pushdown 1a **

Total Volume: 2,700 lbs
Total Sets: 3
Total Reps: 90
30.0 lbs x 50 reps [PR]
30.0 lbs x 20 reps
30.0 lbs x 20 reps

Sled pushes including chest pressing it several trips.
Sled pulls backwards with harness.

Ab wheel/standing cable crunch x 3

Farmer walks
65lb single arm 1 round trip each hand
70lb each arm 1 trip.

MightyMouse17 · September 6, 2019, 3:13am

Already slacking on posting! Well, here’s majority of my last week’s sessions.

FitNotes Workout - Thursday 29th August 2019

** CG Bench Press Spoto **

Total Volume: 3,120 lbs
Total Sets: 6
Total Reps: 22
135.0 lbs x 3 reps
145.0 lbs x 3 reps
165.0 lbs x 7 reps [PR] [2 left]
125.0 lbs x 3 reps
125.0 lbs x 3 reps
125.0 lbs x 3 reps

** NG DB Chest Press **

Total Volume: 2,250 lbs
Total Sets: 3
Total Reps: 50
45.0 lbs x 25 reps [PR]
45.0 lbs x 14 reps
45.0 lbs x 11 reps

** Hack Squat Flat Feet **

Total Volume: 4,050 lbs
Total Sets: 3
Total Reps: 45
90.0 lbs x 15 reps
90.0 lbs x 15 reps
90.0 lbs x 15 reps

** Handle Pushdown 1a **

Total Volume: 3,355 lbs
Total Sets: 4
Total Reps: 121
30.0 lbs x 42 reps
30.0 lbs x 24 reps
25.0 lbs x 25 reps
25.0 lbs x 30 reps

** FM Front Raise **

Total Volume: 337.5 lbs
Total Sets: 3
Total Reps: 45
10.0 lbs x 15 reps
7.5 lbs x 15 reps
5.0 lbs x 15 reps

** FM Side Raise **

Total Volume: 150 lbs
Total Sets: 3
Total Reps: 30
5.0 lbs x 12 reps
5.0 lbs x 10 reps
5.0 lbs x 8 reps

FitNotes Workout - Friday 30th August 2019

** Deadlift 2.5" Block **

Total Volume: 4,485 lbs
Total Sets: 6
Total Reps: 15
285.0 lbs x 3 reps
315.0 lbs x 3 reps
345.0 lbs x 3 reps [PR]
275.0 lbs x 2 reps
275.0 lbs x 2 reps
275.0 lbs x 2 reps

** Back Extension Banded **

Total Volume: 0 lbs
Total Sets: 4
Total Reps: 30
10 reps [Band doubled]
8 reps
6 reps
6 reps

** Meadows Row **

Total Volume: 2,970 lbs
Total Sets: 2
Total Reps: 33
90.0 lbs x 18 reps [PR]
90.0 lbs x 15 reps

** SG High Pull **

Total Volume: 6,200 lbs
Total Sets: 4
Total Reps: 40
155.0 lbs x 10 reps
155.0 lbs x 10 reps
155.0 lbs x 10 reps
155.0 lbs x 10 reps

** Seated Machine Row **

Total Volume: 4,130 lbs
Total Sets: 3
Total Reps: 59
70.0 lbs x 20 reps
70.0 lbs x 20 reps
70.0 lbs x 19 reps

** Pinwheel Curls **

Total Volume: 1,125 lbs
Total Sets: 2
Total Reps: 25
45.0 lbs x 15 reps
45.0 lbs x 10 reps

** Spyder Curl DB **

Total Volume: 180 lbs
Total Sets: 1
Total Reps: 12
15.0 lbs x 12 reps

** Cable Shrug **

Total Volume: 2,430 lbs
Total Sets: 2
Total Reps: 27
90.0 lbs x 15 reps
90.0 lbs x 12 reps

FitNotes Workout - Saturday 31st August 2019

** Lying Leg Curl Machine **

Total Volume: 1,870 lbs
Total Sets: 2
Total Reps: 22
85.0 lbs x 12 reps
85.0 lbs x 10 reps

** Rear Delt Machine Fly **

Total Volume: 3,080 lbs
Total Sets: 3
Total Reps: 44
70.0 lbs x 20 reps
70.0 lbs x 12 reps [Seat 4]
70.0 lbs x 12 reps

** Back Extension Light Band **

Total Volume: 0 lbs
Total Sets: 5
Total Reps: 80
20 reps
15 reps
15 reps
15 reps
15 reps

** Handle Pushdown 1a **

Total Volume: 3,210 lbs
Total Sets: 3
Total Reps: 107
30.0 lbs x 62 reps
30.0 lbs x 27 reps
30.0 lbs x 18 reps

Did several push and pull trips with sled

FitNotes Workout - Monday 2nd September 2019

** Box Squat LB **

Total Volume: 4,320 lbs
Total Sets: 6
Total Reps: 24
185.0 lbs x 4 reps
205.0 lbs x 4 reps
225.0 lbs x 4 reps [PR]
155.0 lbs x 2 reps
155.0 lbs x 5 reps
155.0 lbs x 5 reps

** JM Press **

Total Volume: 2,415 lbs
Total Sets: 3
Total Reps: 21
115.0 lbs x 7 reps
115.0 lbs x 8 reps
115.0 lbs x 6 reps

** Leg Press Seat 2 **

Total Volume: 16,200 lbs
Total Sets: 3
Total Reps: 60
270.0 lbs x 25 reps
270.0 lbs x 20 reps
270.0 lbs x 15 reps

** Incline DB Press Pin 3 NG **

Total Volume: 1,920 lbs
Total Sets: 3
Total Reps: 48
40.0 lbs x 25 reps [PR]
40.0 lbs x 15 reps
40.0 lbs x 8 reps

** Handle Pushdown 1a **

Total Volume: 2,290 lbs
Total Sets: 3
Total Reps: 87
30.0 lbs x 43 reps
25.0 lbs x 24 reps
20.0 lbs x 20 reps

** FM Front Raise **

Total Volume: 335 lbs
Total Sets: 3
Total Reps: 36
10.0 lbs x 16 reps
10.0 lbs x 10 reps
7.5 lbs x 10 reps

FitNotes Workout - Tuesday 3rd September 2019

** Deadlift 1.5" Deficit for speed **

Total Volume: 2,775 lbs
Total Sets: 3
Total Reps: 15
185.0 lbs x 5 reps
185.0 lbs x 5 reps
185.0 lbs x 5 reps

** Back Extension Banded **

Total Volume: 0 lbs
Total Sets: 5
Total Reps: 42
12 reps
10 reps
8 reps
6 reps
6 reps

** Chest Supported Row DB **

Total Volume: 3,240 lbs
Total Sets: 4
Total Reps: 54
60.0 lbs x 14 reps [PR]
60.0 lbs x 14 reps
60.0 lbs x 14 reps
60.0 lbs x 12 reps

** Dumbbell Curl **

Total Volume: 810 lbs
Total Sets: 3
Total Reps: 27
30.0 lbs x 12 reps
30.0 lbs x 8 reps
30.0 lbs x 7 reps

** Rear Delt Machine Fly **

Total Volume: 2,590 lbs
Total Sets: 4
Total Reps: 38
80.0 lbs x 15 reps
70.0 lbs x 8 reps
60.0 lbs x 8 reps
50.0 lbs x 7 reps

** SG High Pull **

Total Volume: 2,535 lbs
Total Sets: 4
Total Reps: 13
195.0 lbs x 4 reps
195.0 lbs x 3 reps
195.0 lbs x 3 reps
195.0 lbs x 3 reps

FitNotes Workout - Wednesday 4th September 2019

** Seated Leg Curl Machine **

Total Volume: 3,600 lbs
Total Sets: 3
Total Reps: 60
60.0 lbs x 20 reps
60.0 lbs x 20 reps
60.0 lbs x 20 reps

** Handle Pushdown 1a **

Total Volume: 2,575 lbs
Total Sets: 2
Total Reps: 103
25.0 lbs x 75 reps [PR]
25.0 lbs x 28 reps

Sled pulls and drags

SS abs

FitNotes Workout - Thursday 5th September 2019

** CG Floor Press **

Total Volume: 3,670 lbs
Total Sets: 6
Total Reps: 22
135.0 lbs x 3 reps
155.0 lbs x 3 reps
175.0 lbs x 7 reps
175.0 lbs x 3 reps
175.0 lbs x 3 reps
175.0 lbs x 3 reps

** Leg Press Seat 2 **

Total Volume: 13,320 lbs
Total Sets: 3
Total Reps: 37
360.0 lbs x 15 reps [PR]
360.0 lbs x 12 reps
360.0 lbs x 10 reps

** Slight Decline DB Press **

Total Volume: 2,475 lbs
Total Sets: 3
Total Reps: 55
45.0 lbs x 28 reps [PR]
45.0 lbs x 15 reps
45.0 lbs x 12 reps

** Leg Extension Machine **

Total Volume: 2,820 lbs
Total Sets: 2
Total Reps: 47
60.0 lbs x 30 reps [PR]
60.0 lbs x 17 reps

** Lateral Machine Raise **

Total Volume: 1,880 lbs
Total Sets: 5
Total Reps: 67
35.0 lbs x 28 reps [PR]
30.0 lbs x 13 reps
25.0 lbs x 8 reps
20.0 lbs x 8 reps
15.0 lbs x 10 reps

** Handle Pushdown 1a **

Total Volume: 3,450 lbs
Total Sets: 3
Total Reps: 115
30.0 lbs x 68 reps [PR]
30.0 lbs x 25 reps
30.0 lbs x 22 reps

** FM Front Raise **

Total Volume: 382.5 lbs
Total Sets: 3
Total Reps: 51
7.5 lbs x 25 reps [PR]
7.5 lbs x 13 reps
7.5 lbs x 13 reps

MightyMouse17 · September 6, 2019, 12:59pm

So stoked about this mornings session! Got creative and used the trap bar for cambered good mornings. Never used a specialty bar on my back. A bit of a pain to setup since it was not rackable. Used the aerobic step things and had to start by squatting it up which was hard in itself. Anyway… It was awesome and I loved the way it felt. Definitely worked the entire back harder which is what it wanted. Trying to build the conventional without putting heavy weight in my hands every week.

FitNotes Workout - Friday 6th September 2019

Assuming the bar is 45lbs but not 100% sure
** Trap Bar Good Morning **

Total Volume: 4,850 lbs
Total Sets: 6
Total Reps: 30
135.0 lbs x 5 reps
155.0 lbs x 5 reps
175.0 lbs x 5 reps
195.0 lbs x 5 reps [PR]
155.0 lbs x 5 reps
155.0 lbs x 5 reps

** Dumbell Row W/No Straps **

Total Volume: 2,790 lbs
Total Sets: 2
Total Reps: 31
90.0 lbs x 16 reps
90.0 lbs x 15 reps

** Back Extension Banded **

Total Volume: 0 lbs
Total Sets: 3
Total Reps: 26
10 reps
8 reps
8 reps

MightyMouse17 · September 7, 2019, 3:53am

Quick 2nd session after work.

FitNotes Workout - Friday 6th September 2019

** Cable Shrug **

Total Volume: 4,230 lbs
Total Sets: 3
Total Reps: 47
90.0 lbs x 20 reps
90.0 lbs x 15 reps
90.0 lbs x 12 reps

** Rear Delt Machine Fly **

Total Volume: 2,800 lbs
Total Sets: 4
Total Reps: 48

4 set drop

70.0 lbs x 20 reps
60.0 lbs x 10 reps
50.0 lbs x 8 reps
40.0 lbs x 10 reps

** Seated Cable Row **

Total Volume: 4,950 lbs
Total Sets: 3
Total Reps: 60
70.0 lbs x 25 reps
85.0 lbs x 20 reps
100.0 lbs x 15 reps

** Manual Leg Curl **

Total Volume: 0 lbs
Total Sets: 3
Total Reps: 15
6 reps
5 reps
4 reps

** Back Extension Light Band **

Total Volume: 0 lbs
Total Sets: 4
Total Reps: 55
20 reps
14 reps
12 reps
9 reps

** Dumbbell Hammer Curl **

Total Volume: 1,100 lbs
Total Sets: 3
Total Reps: 44
25.0 lbs x 18 reps [PR]
25.0 lbs x 14 reps
25.0 lbs x 12 reps

MightyMouse17 · September 16, 2019, 11:19pm

Slacking again on posting. Here’s a boatload of sessions in one post again…

FitNotes Workout - Monday 9th September 2019

** Zercher Box Squat **

Total Volume: 4,175 lbs
Total Sets: 5
Total Reps: 25
155.0 lbs x 5 reps
175.0 lbs x 5 reps
195.0 lbs x 5 reps [PR]
155.0 lbs x 5 reps
155.0 lbs x 5 reps

** JM Press Smith Machine **

Total Volume: 2,760 lbs
Total Sets: 3
Total Reps: 24
115.0 lbs x 10 reps [PR]
115.0 lbs x 8 reps
115.0 lbs x 6 reps

** Incline DB Press Propped On 10lb Plates **

Total Volume: 2,280 lbs
Total Sets: 3
Total Reps: 57
40.0 lbs x 28 reps [PR]
40.0 lbs x 16 reps
40.0 lbs x 13 reps

** Lateral Machine Raise **

Total Volume: 1,970 lbs
Total Sets: 5
Total Reps: 60
40.0 lbs x 25 reps [PR]
35.0 lbs x 10 reps
30.0 lbs x 8 reps
25.0 lbs x 8 reps
20.0 lbs x 9 reps

** Handle Pushdown 1a **

Total Volume: 3,300 lbs
Total Sets: 3
Total Reps: 110
30.0 lbs x 68 reps
30.0 lbs x 24 reps
30.0 lbs x 18 reps

** FM Front Raise **

Total Volume: 360 lbs
Total Sets: 3
Total Reps: 36
10.0 lbs x 16 reps
10.0 lbs x 11 reps
10.0 lbs x 9 reps

** Cable Fly **

Total Volume: 1,200 lbs
Total Sets: 1
Total Reps: 40
30.0 lbs x 40 reps

FitNotes Workout - Tuesday 10th September 2019

** Deadlift 1 Short Mini Band **

Total Volume: 4,625 lbs
Total Sets: 5
Total Reps: 25
185.0 lbs x 5 reps [PR]
185.0 lbs x 5 reps
185.0 lbs x 5 reps
185.0 lbs x 5 reps
185.0 lbs x 5 reps

** Barbell Row **

Total Volume: 4,925 lbs
Total Sets: 4
Total Reps: 25
185.0 lbs x 10 reps [PR]
205.0 lbs x 5 reps [PR]
205.0 lbs x 5 reps
205.0 lbs x 5 reps

** Seated Incline Dumbbell Curl **

Total Volume: 300 lbs
Total Sets: 1
Total Reps: 15
20.0 lbs x 15 reps
SS with
** Pinwheel Curls **
Total Volume: 500 lbs
Total Sets: 1
Total Reps: 20
25.0 lbs x 20 reps

** Spyder Curl DB **

Total Volume: 180 lbs
Total Sets: 1
Total Reps: 12
15.0 lbs x 12 reps

** Back Extension Banded **

Total Volume: 0 lbs
Total Sets: 4
Total Reps: 38
12 reps
10 reps
8 reps
8 reps

FitNotes Workout - Wednesday 11th September 2019

** Seated Leg Curl Machine **

Total Volume: 4,000 lbs
Total Sets: 3
Total Reps: 100
40.0 lbs x 40 reps
40.0 lbs x 30 reps
40.0 lbs x 30 reps

** Handle Pushdown 1a **

Total Volume: 3,100 lbs
Total Sets: 2
Total Reps: 124
25.0 lbs x 90 reps [PR]
25.0 lbs x 34 reps

** Rear Delt Machine Fly **

Total Volume: 2,760 lbs
Total Sets: 4
Total Reps: 40
80.0 lbs x 18 reps
70.0 lbs x 8 reps
60.0 lbs x 6 reps
50.0 lbs x 8 reps

Multiple trips pushing and pulling sled 4 wheeler thingy

SS abs wheel/ standing cable crunch x 3

FitNotes Workout - Thursday 12th September 2019

** Floor Press Ring Finger **

Total Volume: 2,190 lbs
Total Sets: 4
Total Reps: 12
175.0 lbs x 3 reps
195.0 lbs x 3 reps [PR]
185.0 lbs x 3 reps
175.0 lbs x 3 reps

** Leg Press Seat 2 **

Total Volume: 14,400 lbs
Total Sets: 3
Total Reps: 40
360.0 lbs x 16 reps [PR]
360.0 lbs x 12 reps
360.0 lbs x 12 reps

** Flat Dumbbell Bench Press **

Total Volume: 2,340 lbs
Total Sets: 3
Total Reps: 52
45.0 lbs x 28 reps [PR]
45.0 lbs x 15 reps
45.0 lbs x 9 reps

** Handle Pushdown 1a **

Total Volume: 2,660 lbs
Total Sets: 3
Total Reps: 133
20.0 lbs x 80 reps
20.0 lbs x 30 reps
20.0 lbs x 23 reps

** FM Front Raise **

Total Volume: 392.5 lbs
Total Sets: 3
Total Reps: 42
10.0 lbs x 20 reps
10.0 lbs x 11 reps
7.5 lbs x 11 reps

** FM Fly Pin 7 **

Total Volume: 1,950 lbs
Total Sets: 2
Total Reps: 70
30.0 lbs x 40 reps [PR]
25.0 lbs x 30 reps

** Lateral Machine Raise **

Total Volume: 1,455 lbs
Total Sets: 4
Total Reps: 42
40.0 lbs x 20 reps
35.0 lbs x 7 reps
30.0 lbs x 7 reps
25.0 lbs x 8 reps

FitNotes Workout - Friday 13th September 2019

** Trap Bar Concentric Good Morning 6 Steps **

Total Volume: 3,580 lbs
Total Sets: 5
Total Reps: 20
155.0 lbs x 4 reps
175.0 lbs x 4 reps
195.0 lbs x 4 reps [PR]
185.0 lbs x 4 reps
185.0 lbs x 4 reps

** Meadows Row **

Total Volume: 2,400 lbs
Total Sets: 2
Total Reps: 24
100.0 lbs x 12 reps
100.0 lbs x 12 reps

** Back Extension Banded **

Total Volume: 350 lbs
Total Sets: 4
Total Reps: 32
25.0 lbs x 8 reps
25.0 lbs x 6 reps
10 reps
8 reps

** SG High Pull **

Total Volume: 4,900 lbs
Total Sets: 4
Total Reps: 28
175.0 lbs x 7 reps
175.0 lbs x 7 reps
175.0 lbs x 7 reps
175.0 lbs x 7 reps

** Cable Shrug **

Total Volume: 3,870 lbs
Total Sets: 3
Total Reps: 43
90.0 lbs x 20 reps
90.0 lbs x 13 reps
90.0 lbs x 10 reps

** Back Extension Light Band **

Total Volume: 0 lbs
Total Sets: 3
Total Reps: 45
20 reps
15 reps
10 reps

** Seated Cable Row **

Total Volume: 4,800 lbs
Total Sets: 3
Total Reps: 60
70.0 lbs x 20 reps
85.0 lbs x 20 reps
85.0 lbs x 20 reps

** Rear Delt Machine Fly **

Total Volume: 3,530 lbs
Total Sets: 5
Total Reps: 55
80.0 lbs x 20 reps
70.0 lbs x 10 reps
60.0 lbs x 8 reps
50.0 lbs x 7 reps
40.0 lbs x 10 reps

Triset that took forever!
** Spyder Curl DB **

Total Volume: 240 lbs
Total Sets: 1
Total Reps: 16
15.0 lbs x 16 reps [PR]
** Dumbbell Curl **
Total Volume: 180 lbs
Total Sets: 1
Total Reps: 12
15.0 lbs x 12 reps
** Pinwheel Curls **
Total Volume: 600 lbs
Total Sets: 1
Total Reps: 40
15.0 lbs x 40 reps [PR]

** Seated Leg Curl Machine **

Total Volume: 4,150 lbs
Total Sets: 2
Total Reps: 115
40.0 lbs x 70 reps [PR]
30.0 lbs x 45 reps

FitNotes Workout - Monday 16th September 2019

** Front Squat **

Total Volume: 3,940 lbs
Total Sets: 5
Total Reps: 24
145.0 lbs x 5 reps
165.0 lbs x 5 reps
185.0 lbs x 4 reps [PR]
165.0 lbs x 5 reps
165.0 lbs x 5 reps

** JM Press Smith Machine **

Total Volume: 2,990 lbs
Total Sets: 3
Total Reps: 26
115.0 lbs x 10 reps
115.0 lbs x 8 reps
115.0 lbs x 8 reps

** Slight Decline DB Press NG **

Total Volume: 2,337.5 lbs
Total Sets: 3
Total Reps: 55
42.5 lbs x 28 reps [PR]
42.5 lbs x 15 reps
42.5 lbs x 12 reps

** Hammer Strength Ab Crunch **

Total Volume: 1,230 lbs
Total Sets: 2
Total Reps: 23
50.0 lbs x 15 reps [PR] [Seat 6]
60.0 lbs x 8 reps [PR]

** Handle Pushdown 1a **

Total Volume: 3,720 lbs
Total Sets: 3
Total Reps: 124
30.0 lbs x 74 reps [PR]
30.0 lbs x 26 reps
30.0 lbs x 24 reps

** FM Front Raise **

Total Volume: 360 lbs
Total Sets: 3
Total Reps: 36
10.0 lbs x 15 reps
10.0 lbs x 12 reps
10.0 lbs x 9 reps

** Lateral Machine Raise **

Total Volume: 960 lbs
Total Sets: 2
Total Reps: 48
20.0 lbs x 30 reps
20.0 lbs x 18 reps

** Seated Machine Fly **

Total Volume: 4,200 lbs
Total Sets: 2
Total Reps: 70
60.0 lbs x 50 reps [PR]
60.0 lbs x 20 reps

MightyMouse17 · September 20, 2019, 2:08pm

FitNotes Workout - Tuesday 17th September 2019

Barbell row is going up like a beginner since it’s been years that they’ve been done.

** Deadlift Deficit 1.5" 2 Bands **

Total Volume: 4,625 lbs
Total Sets: 5
Total Reps: 25
185.0 lbs x 5 reps
185.0 lbs x 5 reps
185.0 lbs x 5 reps
185.0 lbs x 5 reps
185.0 lbs x 5 reps

** Barbell Row **

Total Volume: 5,175 lbs
Total Sets: 4
Total Reps: 25
195.0 lbs x 10 reps [PR]
215.0 lbs x 5 reps [PR]
215.0 lbs x 5 reps
215.0 lbs x 5 reps

** Cable Shrug **

Total Volume: 4,230 lbs
Total Sets: 3
Total Reps: 47
90.0 lbs x 20 reps
90.0 lbs x 15 reps
90.0 lbs x 12 reps

** Back Extension Banded **

Total Volume: 200 lbs
Total Sets: 5
Total Reps: 50
25.0 lbs x 8 reps
12 reps
10 reps
10 reps [Glute emphasis]
10 reps

MightyMouse17 · September 20, 2019, 2:12pm

FitNotes Workout - Wednesday 18th September 2019

Conditioning and other stuff…

** Seated Machine Row **

Total Volume: 4,080 lbs
Total Sets: 3
Total Reps: 51
80.0 lbs x 20 reps [PR]
80.0 lbs x 16 reps
80.0 lbs x 15 reps

** Handle Pushdown 1a **

Total Volume: 3,225 lbs
Total Sets: 2
Total Reps: 129
25.0 lbs x 83 reps
25.0 lbs x 46 reps

** Cable Curl 1a **

Total Volume: 1,050 lbs
Total Sets: 2
Total Reps: 60
20.0 lbs x 30 reps [PR]
15.0 lbs x 30 reps

** Rear Delt Machine Fly **

Total Volume: 3,320 lbs
Total Sets: 2
Total Reps: 72
50.0 lbs x 44 reps [PR]
40.0 lbs x 28 reps

Sled thingy pushes, pulls, and drags

Ab wheel x 3 sets of I forgot how many reps

** Hammer Strength Ab Crunch **

Total Volume: 1,315 lbs
Total Sets: 3
Total Reps: 21
60.0 lbs x 10 reps [PR] [Seat 6]
65.0 lbs x 6 reps [PR]
65.0 lbs x 5 reps

MightyMouse17 · September 20, 2019, 2:13pm

FitNotes Workout - Thursday 19th September 2019

Seems I’m pretty weak doing legal wide…

** Floor Press Point Finger **

Total Volume: 4,485 lbs
Total Sets: 4
Total Reps: 31
135.0 lbs x 5 reps
155.0 lbs x 5 reps
175.0 lbs x 5 reps [PR]
135.0 lbs x 16 reps [PR]

** Floor Press Point Finger Short Mini Bands Reverse**

Total Volume: 3,175 lbs
Total Sets: 3
Total Reps: 15
195.0 lbs x 5 reps
215.0 lbs x 5 reps
225.0 lbs x 5 reps [PR]

** Leg Press Seat 3 **

Total Volume: 21,960 lbs
Total Sets: 4
Total Reps: 56
360.0 lbs x 20 reps [PR]
410.0 lbs x 12 reps [PR]
410.0 lbs x 12 reps
410.0 lbs x 12 reps

** Seated Dumbbell Press **

Total Volume: 3,240 lbs
Total Sets: 3
Total Reps: 54
60.0 lbs x 28 reps [PR]
60.0 lbs x 14 reps
60.0 lbs x 12 reps

** Handle Pushdown 1a **

Total Volume: 4,020 lbs
Total Sets: 3
Total Reps: 134
30.0 lbs x 81 reps [PR]
30.0 lbs x 32 reps
30.0 lbs x 21 reps

** FM Front Raise **

Total Volume: 765 lbs
Total Sets: 3
Total Reps: 51
15.0 lbs x 25 reps [PR]
15.0 lbs x 14 reps
15.0 lbs x 12 reps

** Seated Machine Fly **

Total Volume: 4,920 lbs
Total Sets: 2
Total Reps: 82
60.0 lbs x 56 reps [PR]
60.0 lbs x 26 reps

** Lying Triceps Extension **

Total Volume: 1,700 lbs
Total Sets: 2
Total Reps: 20
100.0 lbs x 5 reps
80.0 lbs x 15 reps

MightyMouse17 · September 20, 2019, 2:16pm

FitNotes Workout - Friday 20th September 2019

Gained a few pounds. Coming in at 139lbs

Broke a Conjugate rule by doing same exercise 2 weeks in a row. I’ll probably get cancer now or something.

Will have a second session for traps and biceps after work

** Trap Bar Concentric Good Morning 6 Steps **

Total Volume: 3,375 lbs
Total Sets: 6
Total Reps: 18
155.0 lbs x 3 reps
175.0 lbs x 3 reps
195.0 lbs x 3 reps
210.0 lbs x 3 reps [PR]
195.0 lbs x 3 reps
195.0 lbs x 3 reps

Something miraculous happened with these today. I don’t know how, but I did sets of 20 with way more weight than I ever had before. Maybe the barbell rows are helping?

** Meadows Row **

Total Volume: 4,200 lbs
Total Sets: 2
Total Reps: 40
100.0 lbs x 20 reps
110.0 lbs x 20 reps [PR]

** Back Extension Banded **

Total Volume: 0 lbs
Total Sets: 4
Total Reps: 37
13 reps
10 reps
8 reps
6 reps

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Lifetime PRs in my Mid 30s?

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