Slacking on posting again! Done with going in early for work now but got a little sick. Here’s what I did Tuesday after work.
FitNotes Workout - Tuesday 15th October 2019
Meh, I think I’m done training low bar with any regularity. Just too uncomfortable and for some reason even more so with Olympic shoes. I’ll mostly train high bar with Converses and Olympic shoes now.
** LB Squat Oly Shoes **
- Total Volume: 735 lbs
- Total Sets: 1
- Total Reps: 3
- 245.0 lbs x 3 reps 2 in tank.
** Good Morning Oly Shoes **
- Total Volume: 2,530 lbs
- Total Sets: 3
- Total Reps: 18
- 135.0 lbs x 8 reps [PR]
- 145.0 lbs x 5 reps [PR]
- 145.0 lbs x 5 reps
** Rear Elevated Split Squat DB **
- Total Volume: 1,800 lbs
- Total Sets: 3
- Total Reps: 20
- 90.0 lbs x 8 reps [PR]
- 90.0 lbs x 7 reps
- 90.0 lbs x 5 reps
** Back Extension **
- Total Volume: 0 lbs
- Total Sets: 2
- Total Reps: 24
- 10 reps [Glute emphasis]
- 14 reps
FitNotes Workout - Thursday 17th October 2019
Used the “lightened method”(aka reverse band). I feel this can be useful for the raw lifter in taking some stress out of the hardest part of lift while still working full rom. Probably shouldn’t be used too often but I believe it’s a smart way to deload while still holding heavier weights than just stripping the bar weight way down.
I’m guessing I was getting around 15-20lbs of support in bottom. The bar is only several inches off my chest in a floor press so it’s still around 90-95% of my bench rom.
** CG Floor Press Reverse Micro Minis **
- Total Volume: 5,685 lbs
- Total Sets: 6
- Total Reps: 43
- 95.0 lbs x 8 reps
- 115.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 155.0 lbs x 5 reps
- 175.0 lbs x 5 reps definitely left some in the tank as it was a deload
- 135.0 lbs x 15 reps [PR]
** Seated Machine Row **
- Total Volume: 4,500 lbs
- Total Sets: 3
- Total Reps: 50
- 90.0 lbs x 20 reps
- 90.0 lbs x 15 reps
- 90.0 lbs x 15 reps
** Seated Dumbbell Press **
- Total Volume: 2,640 lbs
- Total Sets: 3
- Total Reps: 33
- 80.0 lbs x 15 reps [PR]
- 80.0 lbs x 10 reps
- 80.0 lbs x 8 reps
** Seated Machine Fly **
- Total Volume: 3,150 lbs
- Total Sets: 3
- Total Reps: 35
- 90.0 lbs x 15 reps
- 90.0 lbs x 12 reps
- 90.0 lbs x 8 reps
** Lateral Machine Raise **
- Total Volume: 1,295 lbs
- Total Sets: 3
- Total Reps: 37
- 35.0 lbs x 17 reps
- 35.0 lbs x 12 reps
- 35.0 lbs x 8 reps
** FM Front Raise **
- Total Volume: 270 lbs
- Total Sets: 1
- Total Reps: 18
- 15.0 lbs x 18 reps
After work…
** Rolling Dumbbell Extension **
- Total Volume: 2,310 lbs
- Total Sets: 3
- Total Reps: 42
- 55.0 lbs x 21 reps
- 55.0 lbs x 11 reps
- 55.0 lbs x 10 reps
** Handle Pushdown 1a **
- Total Volume: 2,250 lbs
- Total Sets: 3
- Total Reps: 90
- 25.0 lbs x 45 reps
- 25.0 lbs x 25 reps
- 25.0 lbs x 20 reps
FitNotes Workout - Friday 18th October 2019
Lightened method to take away some stress at the bottom. Probably around 35-40lbs support at bottom. Was very easy. Will hope to go for a heavy triple next week
Hopefully can finish back and traps tomorrow. Can’t go back after work today.
** Deadlift Doubled Micro Minis Reverse **
- Total Volume: 2,595 lbs
- Total Sets: 3
- Total Reps: 9
- 255.0 lbs x 3 reps
- 295.0 lbs x 3 reps
- 315.0 lbs x 3 reps
** Landmine Belt Squat **
- Total Volume: 1,320 lbs
- Total Sets: 3
- Total Reps: 30
- 50.0 lbs x 10 reps [PR]
- 50.0 lbs x 8 reps
- 35.0 lbs x 12 reps
** Rear Elevated Split Squat DB Front Leg Hand **
- Total Volume: 700 lbs
- Total Sets: 1
- Total Reps: 20
- 35.0 lbs x 20 reps [PR]
** Rear Elevated Split Squat DB Rear Leg Hand **
- Total Volume: 560 lbs
- Total Sets: 1
- Total Reps: 16
- 35.0 lbs x 16 reps [PR]
** Back Extension **
- Total Volume: 825 lbs
- Total Sets: 3
- Total Reps: 33
- 25.0 lbs x 15 reps [PR]
- 25.0 lbs x 10 reps
- 25.0 lbs x 8 reps
1 Like
Yet again I’ve fallen behind! Have not been sleeping as well and am either having bad allergies or getting sick.
FitNotes Workout - Monday 21st October 2019
** CG Bench Press **
- Total Volume: 1,225 lbs
- Total Sets: 1
- Total Reps: 7
- 175.0 lbs x 7 reps [1-2 in tank]
** CG Floor Press **
- Total Volume: 1,575 lbs
- Total Sets: 3
- Total Reps: 9
- 175.0 lbs x 3 reps [Longer pauses than usual]
- 175.0 lbs x 3 reps
- 175.0 lbs x 3 reps
** Seated Machine Row **
- Total Volume: 3,700 lbs
- Total Sets: 3
- Total Reps: 37
- 100.0 lbs x 15 reps [PR]
- 100.0 lbs x 12 reps
- 100.0 lbs x 10 reps
** Flat Dumbbell Bench Press **
- Total Volume: 4,410 lbs
- Total Sets: 3
- Total Reps: 42
- 105.0 lbs x 20 reps [PR]
- 105.0 lbs x 12 reps
- 105.0 lbs x 10 reps
Quick session after work…
** Rolling Dumbbell Extension **
- Total Volume: 2,420 lbs
- Total Sets: 3
- Total Reps: 44
- 55.0 lbs x 25 reps
- 55.0 lbs x 10 reps
- 55.0 lbs x 9 reps
** Handle Pushdown 1a **
- Total Volume: 1,250 lbs
- Total Sets: 1
- Total Reps: 50
- 25.0 lbs x 50 reps
** Lateral Machine Raise **
- Total Volume: 760 lbs
- Total Sets: 1
- Total Reps: 38
- 20.0 lbs x 38 reps [PR]
FitNotes Workout - Tuesday 22nd October 2019
Think I feel strongest flat footed. Feel like I can’t get enough hip involvement and bounce with oly shoes. Still a great way to build the squat though.
** HB Squat Oly Shoes **
- Total Volume: 1,175 lbs
- Total Sets: 1
- Total Reps: 5
- 235.0 lbs x 5 reps
** Sumo Deadlift 4" Deficit **
- Total Volume: 4,920 lbs
- Total Sets: 3
- Total Reps: 24
- 205.0 lbs x 8 reps [PR]
- 205.0 lbs x 8 reps
- 205.0 lbs x 8 reps
These make my adductors so sore but makes my right knee feel awkward.
** Rear Elevated Split Squat DB **
- Total Volume: 2,080 lbs
- Total Sets: 3
- Total Reps: 26
- 80.0 lbs x 12 reps [PR]
- 80.0 lbs x 8 reps
- 80.0 lbs x 6 reps
** Cable Pull Through **
- Total Volume: 3,750 lbs
- Total Sets: 3
- Total Reps: 57
- 60.0 lbs x 25 reps [PR]
- 67.5 lbs x 20 reps [PR]
- 75.0 lbs x 12 reps [PR]
FitNotes Workout - Wednesday 23rd October 2019
Did some little things and then some sled dragging and abs
** Seated Leg Curl Machine **
- Total Volume: 3,200 lbs
- Total Sets: 2
- Total Reps: 80
- 40.0 lbs x 50 reps
- 40.0 lbs x 30 reps
** Cable Shrug Wide **
- Total Volume: 1,400 lbs
- Total Sets: 2
- Total Reps: 35
- 40.0 lbs x 20 reps
- 40.0 lbs x 15 reps
** Handle Pushdown 1a **
- Total Volume: 1,500 lbs
- Total Sets: 1
- Total Reps: 60
- 25.0 lbs x 60 reps
** Rear Delt Machine Fly **
- Total Volume: 2,230 lbs
- Total Sets: 3
- Total Reps: 35
- 70.0 lbs x 20 reps
- 60.0 lbs x 8 reps
- 50.0 lbs x 7 reps
Various forms of sled dragging for about 15 minutes
** Ab-Wheel Rollout **
- Total Volume: 0 lbs
- Total Sets: 3
- Total Reps: 29
- 15 reps
- 8 reps
- 6 reps
** Cable Crunch **
- Total Volume: 1,980 lbs
- Total Sets: 3
- Total Reps: 33
- 60.0 lbs x 15 reps [PR]
- 60.0 lbs x 10 reps
- 60.0 lbs x 8 reps
Aight… Slacking like usual. Here’s my last two sessions before I changed things up. More on that in the next post.
FitNotes Workout - Thursday 24th October 2019
** CG Bench Press Doubled Micro Minis **
- Total Volume: 1,215 lbs
- Total Sets: 3
- Total Reps: 9
- 135.0 lbs x 3 reps
- 135.0 lbs x 3 reps
- 135.0 lbs x 3 reps
** Overhead Press **
- Total Volume: 1,680 lbs
- Total Sets: 3
- Total Reps: 16
- 105.0 lbs x 6 reps
- 105.0 lbs x 5 reps
- 105.0 lbs x 5 reps
** Incline Dumbbell Bench Press **
- Total Volume: 2,000 lbs
- Total Sets: 3
- Total Reps: 50
- 40.0 lbs x 20 reps
- 40.0 lbs x 15 reps
- 40.0 lbs x 15 reps
** Seated Machine Row **
- Total Volume: 4,770 lbs
- Total Sets: 3
- Total Reps: 53
- 90.0 lbs x 20 reps
- 90.0 lbs x 18 reps
- 90.0 lbs x 15 reps
** Rolling Dumbbell Extension **
- Total Volume: 2,000 lbs
- Total Sets: 3
- Total Reps: 40
- 50.0 lbs x 20 reps
- 50.0 lbs x 11 reps
- 50.0 lbs x 9 reps
** Handle Pushdown 1a **
- Total Volume: 3,975 lbs
- Total Sets: 3
- Total Reps: 159
- 25.0 lbs x 100 reps [PR]
- 25.0 lbs x 37 reps
- 25.0 lbs x 22 reps
** Pinwheel Curl Supported **
- Total Volume: 385 lbs
- Total Sets: 2
- Total Reps: 22
- 17.5 lbs x 15 reps
- 17.5 lbs x 7 reps [Slow eccentric]
** Spyder Curl DB **
- Total Volume: 332.5 lbs
- Total Sets: 2
- Total Reps: 19
- 17.5 lbs x 12 reps
- 17.5 lbs x 7 reps [Slow eccentric]
** Lateral Machine Raise **
- Total Volume: 1,405 lbs
- Total Sets: 4
- Total Reps: 55
- 30.0 lbs x 29 reps [PR]
- 25.0 lbs x 11 reps
- 20.0 lbs x 7 reps
- 15.0 lbs x 8 reps
FitNotes Workout - Friday 25th October 2019
So yea… This was embarrassing…I was hoping to deadlift 365 for 4. Instead it was pretty much all all out effort to get one.
** Deadlift **
- Total Volume: 365 lbs
- Total Sets: 1
- Total Reps: 1
- 365.0 lbs x 1 rep
** 4" Stiff-legged Deadlift **
- Total Volume: 4,500 lbs
- Total Sets: 3
- Total Reps: 20
- 225.0 lbs x 8 reps
- 225.0 lbs x 6 reps
- 225.0 lbs x 6 reps
** Rear Elevated Split Squat DB Front Leg Hand **
- Total Volume: 630 lbs
- Total Sets: 1
- Total Reps: 18
- 35.0 lbs x 18 reps
** Rear Elevated Split Squat DB Rear Leg Hand **
- Total Volume: 525 lbs
- Total Sets: 1
- Total Reps: 15
- 35.0 lbs x 15 reps
** Rear Elevated Split Squat DB **
- Total Volume: 560 lbs
- Total Sets: 1
- Total Reps: 8
- 70.0 lbs x 8 reps
** Back Extension Banded **
- Total Volume: 0 lbs
- Total Sets: 3
- Total Reps: 32
- 12 reps
- 12 reps
- 8 reps
** Seated Leg Curl Machine **
- Total Volume: 2,360 lbs
- Total Sets: 1
- Total Reps: 59
- 40.0 lbs x 59 reps
** Meadows Row **
- Total Volume: 3,325 lbs
- Total Sets: 2
- Total Reps: 35
- 95.0 lbs x 20 reps
- 95.0 lbs x 15 reps
I’ve looked back at my previous training and it seems I always want to go against what worked for me well before. Higher frequency is all the rage and I’ve tried so hard to do a little more, but I think lower frequency/volume is really more for me. I read more into the neurotype training articles on here and found that lower frequency coincidentally was recommended for someone like me.
Still sticking with upper/lower split but will be doing M/W/F now and sled dragging on Tues/Thurs.
So finally posting last weeks sessions of me starting with the basics.
FitNotes Workout - Monday 28th October 2019
** CG Bench Press **
- Total Volume: 3,960 lbs
- Total Sets: 4
- Total Reps: 27
- 140.0 lbs x 3 reps
- 155.0 lbs x 3 reps
- 175.0 lbs x 6 reps
- 135.0 lbs x 15 reps
** Lat Pulldown Wide NG **
- Total Volume: 3,740 lbs
- Total Sets: 3
- Total Reps: 44
- 85.0 lbs x 20 reps [PR]
- 85.0 lbs x 15 reps
- 85.0 lbs x 9 reps
** Dumbbell Curl **
- Total Volume: 832.5 lbs
- Total Sets: 3
- Total Reps: 37
- 22.5 lbs x 15 reps
- 22.5 lbs x 12 reps
- 22.5 lbs x 10 reps
** CG Floor Press **
- Total Volume: 2,910 lbs
- Total Sets: 2
- Total Reps: 20
- 165.0 lbs x 7 reps
- 135.0 lbs x 13 reps
** Lateral Machine Raise **
- Total Volume: 1,615 lbs
- Total Sets: 5
- Total Reps: 57
- 35.0 lbs x 25 reps
- 30.0 lbs x 10 reps
- 25.0 lbs x 8 reps
- 20.0 lbs x 6 reps
- 15.0 lbs x 8 reps
** Rolling Dumbbell Extension **
- Total Volume: 2,280 lbs
- Total Sets: 3
- Total Reps: 38
- 60.0 lbs x 20 reps [PR]
- 60.0 lbs x 11 reps
- 60.0 lbs x 7 reps
** Handle Pushdown 1a **
- Total Volume: 2,600 lbs
- Total Sets: 3
- Total Reps: 104
- 25.0 lbs x 46 reps
- 25.0 lbs x 33 reps
- 25.0 lbs x 25 reps
** FM Front Raise **
- Total Volume: 640 lbs
- Total Sets: 3
- Total Reps: 32
- 20.0 lbs x 12 reps
- 20.0 lbs x 10 reps
- 20.0 lbs x 10 reps
FitNotes Workout - Tuesday 29th October 2019
Did upper body sled stuff. Presses, rows, triceps, and biceps
** Ab-Wheel Rollout **
- Total Volume: 0 lbs
- Total Sets: 3
- Total Reps: 29
- 15 reps
- 8 reps
- 6 reps
** FM Standing Crunch **
- Total Volume: 2,035 lbs
- Total Sets: 3
- Total Reps: 37
- 55.0 lbs x 15 reps
- 55.0 lbs x 12 reps
- 55.0 lbs x 10 reps
FitNotes Workout - Wednesday 30th October 2019
** HB Squat Converses **
- Total Volume: 4,960 lbs
- Total Sets: 4
- Total Reps: 26
- 175.0 lbs x 3 reps
- 195.0 lbs x 3 reps
- 225.0 lbs x 7 reps [PR] [1-2 in tank]
- 175.0 lbs x 13 reps [PR]
** Good Morning **
- Total Volume: 2,790 lbs
- Total Sets: 3
- Total Reps: 18
- 155.0 lbs x 6 reps [PR]
- 155.0 lbs x 6 reps
- 155.0 lbs x 6 reps
** Rear Elevated Split Squat DB **
- Total Volume: 2,020 lbs
- Total Sets: 3
- Total Reps: 28
- 75.0 lbs x 12 reps
- 75.0 lbs x 8 reps
- 65.0 lbs x 8 reps
** SG High Pull **
- Total Volume: 4,030 lbs
- Total Sets: 3
- Total Reps: 26
- 155.0 lbs x 10 reps
- 155.0 lbs x 8 reps
- 155.0 lbs x 8 reps
** Seated Machine Row **
- Total Volume: 3,800 lbs
- Total Sets: 3
- Total Reps: 38
- 100.0 lbs x 16 reps [PR]
- 100.0 lbs x 12 reps
- 100.0 lbs x 10 reps
** Cable Shrug 1A **
- Total Volume: 940 lbs
- Total Sets: 3
- Total Reps: 47
- 20.0 lbs x 20 reps [PR]
- 20.0 lbs x 15 reps
- 20.0 lbs x 12 reps
FitNotes Workout - Thursday 31st October 2019
** Seated Leg Curl Machine **
- Total Volume: 3,120 lbs
- Total Sets: 3
- Total Reps: 52
- 60.0 lbs x 20 reps
- 60.0 lbs x 20 reps
- 60.0 lbs x 12 reps
** Rear Delt Machine Fly **
- Total Volume: 2,460 lbs
- Total Sets: 4
- Total Reps: 41
- 70.0 lbs x 20 reps
- 60.0 lbs x 8 reps
- 50.0 lbs x 6 reps
- 40.0 lbs x 7 reps
Lower body forward/backward sled drags
Abs and several DB farmer walk trips
FitNotes Workout - Friday 1st November 2019
** Overhead Press **
- Total Volume: 2,330 lbs
- Total Sets: 4
- Total Reps: 25
- 85.0 lbs x 3 reps
- 95.0 lbs x 3 reps
- 110.0 lbs x 7 reps [PR]
- 85.0 lbs x 12 reps [PR]
** HS Super Incline Press **
- Total Volume: 3,880 lbs
- Total Sets: 5
- Total Reps: 39
- 150.0 lbs x 6 reps [PR]
- 100.0 lbs x 11 reps [PR]
- 100.0 lbs x 11 reps
- 80.0 lbs x 6 reps
- 60.0 lbs x 5 reps
** Meadows Row **
- Total Volume: 3,240 lbs
- Total Sets: 2
- Total Reps: 27
- 120.0 lbs x 15 reps [PR]
- 120.0 lbs x 12 reps
** Rolling Cable Extension **
- Total Volume: 2,040 lbs
- Total Sets: 3
- Total Reps: 51
- 40.0 lbs x 21 reps [PR]
- 40.0 lbs x 16 reps
- 40.0 lbs x 14 reps
** Handle Pushdown 1a **
- Total Volume: 1,750 lbs
- Total Sets: 2
- Total Reps: 70
- 25.0 lbs x 40 reps
- 25.0 lbs x 30 reps
** Dumbbell Curl **
- Total Volume: 1,020 lbs
- Total Sets: 3
- Total Reps: 55
- 20.0 lbs x 27 reps
- 20.0 lbs x 12 reps
- 15.0 lbs x 16 reps
** Lateral Machine Raise **
- Total Volume: 1,175 lbs
- Total Sets: 4
- Total Reps: 57
- 25.0 lbs x 31 reps [PR]
- 20.0 lbs x 10 reps
- 15.0 lbs x 8 reps
- 10.0 lbs x 8 reps
FitNotes Workout - Monday 4th November 2019
Deadlift felt way better this time around.
C1W1
** Deadlift **
- Total Volume: 10,155 lbs
- Total Sets: 7
- Total Reps: 40
- 235.0 lbs x 3 reps
- 270.0 lbs x 3 reps
- 300.0 lbs x 10 reps
- 235.0 lbs x 6 reps
- 235.0 lbs x 6 reps
- 235.0 lbs x 6 reps
- 235.0 lbs x 6 reps
** Landmine Belt Squat **
- Total Volume: 1,050 lbs
- Total Sets: 2
- Total Reps: 21
- 50.0 lbs x 12 reps [PR]
- 50.0 lbs x 9 reps
** Rear Elevated Split Squat DB Front Leg Hand **
- Total Volume: 562.5 lbs
- Total Sets: 1
- Total Reps: 15
- 37.5 lbs x 15 reps [PR]
** Rear Elevated Split Squat DB Rear Leg Hand **
- Total Volume: 450 lbs
- Total Sets: 1
- Total Reps: 12
- 37.5 lbs x 12 reps [PR]
After work …
** Lat Pulldown Wide NG **
- Total Volume: 4,165 lbs
- Total Sets: 3
- Total Reps: 49
- 85.0 lbs x 21 reps [PR]
- 85.0 lbs x 16 reps
- 85.0 lbs x 12 reps
** SG High Pull **
- Total Volume: 3,960 lbs
- Total Sets: 3
- Total Reps: 24
- 165.0 lbs x 8 reps
- 165.0 lbs x 8 reps
- 165.0 lbs x 8 reps
1 Like
FitNotes Workout - Tuesday 5th November 2019
** Seated Leg Curl Machine **
- Total Volume: 3,160 lbs
- Total Sets: 2
- Total Reps: 79
- 40.0 lbs x 54 reps
- 40.0 lbs x 25 reps
Forward and backwards sled dragging
** Ab-Wheel Rollout **
- Total Volume: 0 lbs
- Total Sets: 3
- Total Reps: 23
- 10 reps
- 7 reps
- 6 reps
** Hammer Strength Ab Crunch **
- Total Volume: 1,320 lbs
- Total Sets: 3
- Total Reps: 22
- 60.0 lbs x 10 reps
- 60.0 lbs x 6 reps
- 60.0 lbs x 6 reps
Dumbbell farmer walks with 130lbs. Did 3 trips
FitNotes Workout - Wednesday 6th November 2019
Felt sluggish and it showed. Not a terrible session though.
** CG Bench Press **
- Total Volume: 4,865 lbs
- Total Sets: 4
- Total Reps: 34
- 135.0 lbs x 5 reps
- 150.0 lbs x 5 reps
- 170.0 lbs x 8 reps
- 130.0 lbs x 16 reps [PR]
** Seated Machine Row **
- Total Volume: 3,600 lbs
- Total Sets: 3
- Total Reps: 30
- 120.0 lbs x 12 reps [PR]
- 120.0 lbs x 10 reps
- 120.0 lbs x 8 reps
** CG Floor Press **
- Total Volume: 3,190 lbs
- Total Sets: 2
- Total Reps: 23
- 160.0 lbs x 9 reps [PR]
- 125.0 lbs x 14 reps [PR]
** FM Front Raise **
- Total Volume: 565 lbs
- Total Sets: 2
- Total Reps: 32
- 20.0 lbs x 17 reps
- 15.0 lbs x 15 reps
FitNotes Workout - Thursday 7th November 2019
Did some upper body sled dragging
** Rolling Dumbbell Extension **
- Total Volume: 2,100 lbs
- Total Sets: 3
- Total Reps: 35
- 60.0 lbs x 17 reps
- 60.0 lbs x 10 reps
- 60.0 lbs x 8 reps
** Handle Pushdown 1a **
- Total Volume: 1,310 lbs
- Total Sets: 3
- Total Reps: 61
- 25.0 lbs x 32 reps
- 20.0 lbs x 15 reps
- 15.0 lbs x 14 reps
** Seated DB Curl **
- Total Volume: 850 lbs
- Total Sets: 5
- Total Reps: 54
- 22.5 lbs x 16 reps [PR] 3 set drop
- 15.0 lbs x 10 reps
- 10.0 lbs x 8 reps
- 15.0 lbs x 12 reps 2 set drop
- 10.0 lbs x 8 reps
Ended with several farmer walk trips with 130 again