What Gets Measured Gets Done

TheZ

17 July

Did some upper body circuits
dips, chins, bench, row, curls, pull downs

20 July

DBs 30kg

Bench Press
3 x 10

One Arm row 42.5kg DB

3 x 10 each arm

Lunges 20kg DBs
3 x 14

Cable Curls

62kg - 3 x 10

Chins and Dips BW
3 x 10 each

TheZ

Seated Shoulder Press 22.5kg DBs

3 x 10

lat Raises 20kg DBs

3 x 10

Split Squat 20kg DBs

3 x 10 each leg

15 to 1 pyramid of hands to toes sit ups and press ups

Stiff Leg DL 95kg
3 x 5

Hanging Knee Raise 1 x 10
Hanging Leg Raise 1 x 10

Side Bends 25kg
2 x 10 each side

TheZ

Bench Press 85kg

3 x 10

Leg Press 200kg

5 x 5

Weighted Chins 30kg

3 x 5
1 x 10 BW

Tricep Lie Down Extensions 2 x 17.5kg DBs

2 x 10

Curls 17.5kg Dbs

2 x 20

Hanging Leg Raise
Feet to Bar
1 x 10

Cable Curls 65kg
1 x 10

TheZ

Weighted chins and dip
30kg + b w
4 x 5 each
1x10 bw

Stiff leg dead lift
85kg
5x5

Seated leg curl 82kg
3x8

Hanging leg raises
3x10

TheZ

Seated Shoulder Press 22.5kg DBs

3 x 10

Lat Raises 20kg DBs

3 x 10

Lunges 30kg Dbs

3 x 14

Cable Row 82.5kg
2 x 10

Lat Pulldown 80
2 x 10

Lying Tricep Extensions
20kg DBs 1 x 10
17.5kg DBs 1 x 10

Bicep Curl 17.5kg Dbs
1 x 20

tricep maCHINE
2 X 10 55KG

TheZ

Weighted chins dips 30kg
Hanging leg raises

TheZ

30 chins
50 squats
50 press ups

TheZ

Weighted chins and dips
Bw +40kg 1 * 3 chins
Bw +40kg 1 * 3 dips
New pb

Bw +30kg
5 chins
5 dips
5 chins
5 dips

+20kg
5 chins
5 dips

Squat machine
120kg
5*5

Chins+40kg
1 * 3
dips + 40kg
1 * 3

TheZ

Weighted Chins and Dips

BW+40kg
Chins - 1 x 3
Dips - 1 x 3

BW + 30kg
Chins 2 x 5
Dips 2 x 5

Leg Press - 200kg

4 x 7
1 x 5


Chins - neutral handgrip
Bw+ 15
1 x 8

Dips
Bw + 15
1 x 8

Hanging Leg Raises
1 x 20

TheZ

Rower - 500m intervals x 3
1.55
1.58
1.56
2 min recovery between each

Hanging Leg Raises
3 x 10

Cross trainer 20 minutes

Pyramid 1 to 15 and 15 to 1
Press Ups and Hands to Feet Sit Ups

Side Bends 25kg
3 x 20 each side

Hanging Leg Raises
1 x 20

TheZ

Scaled Crossfit Fran using 2 15kg DBs
21-15-9 thrusters and pullups

7m52s

Skullcrushers - 2 17.5kg DBs

3 x 10

Calf Raise Machine 127kg
3 x 20

EZ Bar Bicep Curls - 25kg
1 x 20
1 x 12
1 x 12

TheZ

Bench Press
85kg 3 x 10
65kg 1 x 10

Split Squats 2 x 20kg DBs
3 x 10 each leg

One Arm Row 42.5 kg DB
3 x 10 each arm

tricep pulldowns and bicep cable pull downs
2 x 10 each

cable curls - 65kg
1 x 10

hanging leg raises
1 x 10

TheZ

Weighted chins and dips
40kg 1x4
1x3
30kg
1x4
20kg
1x5
10kg
1x10

Leg press 200kg
4x5

15 minutes cross trainer

Swiss ball roll
2x20
1x10

Magic Eight Ball

Like your workouts man.
Some savage weight on the dips and chins. Defo try out the rings if possible.

TheZ

Cheers i read your log and have taken some inspiration from itHoping to get the rings later this month and use them at home.
I also want to go to a trainer and learn to squat dead lift I just do stiff leg dead lifts and dumbbell stuff. I really need to work on flexibility

TheZ

Weighted chins and dips
Chins +30kg 1 x 8
Dips +30kg 1x5

Chins and dips
2x5 each 30kg
Finish with 10 each bw

Stiff leg dead lift 85kg
5x5

Hanging leg raises
3x10

Side bends 25kg
3x10 each side

TheZ

Rower 500m intervals
1m52s
2 min rest
1m52s
2 min rest
1m57s

2 minute rest

20 minutes crosstrainer medium intensity

back extensions 15kg plate

3 x 10

twists 20kg plate

1 x 30

TheZ

Bench Press 85kg
1 x 10
1 x 8
1 x 10

If I had a spotter and didn't have to rack and unrack I think I could go a bit heavier. I also think the way I hold the bar doesn't do my wrists any favours

Press Ups - feet raised
1 x 30

Lunges 2 30kg DBs
1 x 20
1 x 14
1 x 16

Squat - feet on a plate - 2 30kg DBs
1 x 10

One Arm Row - 42.5kg DBs

3 x 10 each arm

Ab Cable Waist Bend 20kg
1 x 10

Ab Cable Curl Kneeling 70kg
3 x 20

Tricep Cable Pull Down 70kg
2 x 10

Bicep Cable Curl 50kg
2 x10

TheZ

500m row
1.49
2 mins rest
1.56
2 mins rest
2.02
Had nothing in tank today. Last one was a real struggle

20 mins cross trainer

10 pull ups
10 squats
10 dips
3 rounds

Side bends 25 kg
3 x 10 each side

Kneeling cable crunch 75kg
3 x 10

TheZ

Weighted Chins and Dips
40kg 1 x 4 chin
40kg 1 x 4 dip

40kg 1 x 2 chin
40kg 1 x 4 dip

30kg 1 x 5 chin
30kg 1 x 5 dip

20kg 1 x 5 chin
20kg 1 x 5 dip

10kg 1 x 8 chin
10kg 1 x 8 dip

Splt Squat - back leg on bench and front leg on step (found this harder than front foot on floor)
20kg DBs
1 x 10 each leg
1 x 8 each leg
1 x 6 each leg

Hanging Leg Raises - shin to bar
2 x 10

TheZ

Seated Shoulder Press 22.5kg DBs

3 x 10

Seated Bent Over Lat Raise 20kg DBs

3 x 10


200m Sprints x 5

32 seconds
33 seconds
32 seconds
33 seconds
34 seconds

Recovery between each "foam rolling" with a small medicine ball
Need to get a HR monitor to make recovery a little more scientific I think

Kneeling Cable Curl 70kg

3 x 10

Twists 25kg plate

2 x 20

TheZ

Bench Press 85kg

3 x 10

time to up this weight next time

Stiff Leg Deadlift - 95kg (new PB)
3 x 5

One Arm Row 42.5kg DB

3 x 10 each arm


Tricep Cable Pulldown 75kg

3 x 10

Bicep Cable Curl 50kg

3 x 10

TheZ

Weighted Chins and Dips

+40kg 1 x 3 chins
+40kg 1 x 3 dips

am going to try and do a one rep 50kg weighted chin by end of the month and then switch to weighted pull ups and build up weight on those

+30kg 3 x 5 chins
+30kg 3 x 5 dips

Leg Press 210kg

4 x 5

Hanging Leg Raises - toes to bar

3 x 10

TheZ

Incline Bench 65kg
3 x 8

Lunges 30 kg DBs
3 x 12

One arm row 42.5kg DB
3 x 10 each arm

Pull ups
3 x 10

Dips
3 x 10

Skullcrusher/lying tricep extension
2 15kg DBs
3 x 10

Cable curls kneeling 75kg
2 x 10

Hanging knee raises
2 x 10

TheZ

Weighted Chins and Dips

+40kg 1 x 3 chin
+40kg 1 x 3 dip

+30kg 2 x 5 chin
+30kg 2 x 5 dip

+20kg 1 x 5 chin
+20kg 1 x 5 dip

Stiff Leg Deadlift - 95kg

4 x 5

DB Bench - 25kg Dbs

2 x 10

Lat Pulldown 72.5 kg

2 x 10

Seated Leg Curl 75kg

2 x 10

Cable Curl Kneeling

1 x 20 - 75kg

2 x 10 - 80kg

Started jack'd today pre workout and celltech after
interesting to see if it allows me to increase intensity and if any gains come

changed shake back to ON

going to try and up calories to 3,000 a day and then reassess in a month
aim for 30% protein, 40% carb and 20% fat
downloaded the fitday app which is great as it has so much "UK/Irish" food on it as opposed to US food which I found on other trackers

TheZ

Rower 500m
1m51s
2 min recovery
1m52s
2m30seconds recovery
1m57s

Have to say I really find these tough. Only 2 minutes but even mentally I find it hard.

Seated Shoulder Press 2 x 22.5kg DBs
3 x 8
found these really tough today - maybe after the rower?

Seated Bent Over Lat Raise 2 x20kg DBs
3 x 10

Lying Tricep Extension/Skullcrusher 2 x 17.5kg DBs
3 x 10

Hanging Leg Raises
2 x 10 - toes to bar
1 x 10 knees to chest

TheZ

Bench Press

1 x 10 85kg
1 x 8 90kg - new PB
1 x 8 90kg

Split Squat 20kg DBs
- front leg step and back leg bench -
3 x 10 each leg

One Arm Row
45kg DB new PB
3 x 10 each arm

Side Bends
32.5kg DB new PB
3 x 10 each side

Hanging Leg Raises
1 x 10 toes to bar
1 x 10 knees to chest

Chin Ups 1 x 10
Dips 1 x 10

Felt good today. Was overdue increasing some weights so did it on three exercise so pleased with that.
Current weight is 74.5kg - going to stick to the 3,000 calories a day and get some weight on hopefully. 80kg by Christmas is the aim

HipLady

Well done, I admire your determination.

TheZ

thanks for that

Rower 500m
1m56
2m recovery
1m59
2m recovery
1m54
2m recovery

Hammer Strength Shoulder press
1 x 10 40kg
1 x 5 40kg
1 x 5 40kg

Bent Over Lat Raises 22.5kg DBs
3 x 5

Some dips and chins and ab wheel rollouts to finish

TheZ

Weighted Chins and Dips
+40kg
1 x 3 chins
1 x 3 dips

+ 30kg
1 x 5 chins
1 x 5 dips

+30kg
1 x 5 chins
1 x 5 dips

Lunges - 30kg DBs

3 x 10


Kneeling Cable Curl - 80

3 x 10