Workout junkies story of chasing the endorphins …..

siochain

Friday 6/6

Elliptical Trainer 20 mins

Foam Rolling & Stretching

Barbell Deadlift
50 kg x 5 reps
60 kg x 5 reps
90 kg x 5 reps
125 kg x 3 reps
135 kg x 3 reps
145 kg x 3 reps
145 kg x 3 reps
155 kg x 3 reps

Barbell Incline Bench Press
20 kg x 10 reps
40 kg x 5 reps
50 kg x 5 reps
60 kg x 5 reps

Barbell Bench Press
60 kg x 5 reps
70 kg x 5 reps
80 kg x 3 reps

Foam Rolling

siochain

Elliptical Trainer 10 mins

Standing Barbell Shoulder Press (OHP)
20 kg x 10 reps
27.5 kg x 5 reps
32.5 kg x 5 reps
50 kg x 5 reps
60 kg x 3 reps
50 kg x 5 reps
40 kg x 10 reps

Rounds of
Seated Side Lateral Raise
7 kg x 10 reps
8 kg x 10 reps
8 kg x 10 reps

Sit ups
20 reps
20 reps
20 reps

Rounds of
Front Dumbbell Raise
8 kg x 10 reps
8 kg x 10 reps
8 kg x 10 reps

Back extensions
10
10
10

rounds of
Face Pull
10 kg x 10 reps
12.5 kg x 10 reps
15 kg x 10 reps

Knee Tuck
20 reps
20 reps
20 reps

rounds of
Triceps Pushdown - Rope Attachment
15 kg x 10 reps
15 kg x 10 reps
15 kg x 10 reps

EZ-Bar Curl
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps

siochain

10/7

Warm up
Body Weight Squat 20 reps
Bicycle (abs) 20 reps
Push-Up 20 reps
Jumping Jacks 100 jumping jacks
Body Weight Squat 30 reps

Foam Rolling

Barbell Squat
60 kg x 5 reps
80 kg x 5 reps
100 kg x 3 reps
120 kg x 1 reps
130 kg x 1 reps
140 kg x 2 reps
60 kg x 20 reps

Overhead Barbell Squat
20 kg x 5 reps
30 kg x 5 reps
35 kg x 3 reps
40 kg x 5 reps
45 kg x 3 reps

Group A
Calf Press On The Leg Press Machine
40 kg x 15 reps
40 kg x 15 reps
40 kg x 15 reps

Reverse Barbell Curl
15 kg x 15 reps
15 kg x 15 reps
15 kg x 15 reps

Sit ups 50 reps

siochain

12/7 AM

Group A
Barbell Incline Bench Press
20 kg x 10 reps
30 kg x 10 reps
40 kg x 7 reps
50 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps
Barbell Deadlift
40 kg x 10 reps
50 kg x 5 reps
60 kg x 5 reps
80 kg x 5 reps
80 kg x 5 reps
80 kg x 5 reps
80 kg x 5 reps
80 kg x 5 reps
No rest between sets in group a
Group B
Barbell Bench Press
60 kg x 5 reps
60 kg x 5 reps
60 kg x 5 reps
60 kg x 5 reps
60 kg x 5 reps
Machine Chest Fly (Pec Deck)
40 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps

Lat Pulldown
40 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps
No rest between any sets in group b

Group C
Double Kettlebell Push Press
32 kg x 10 reps
32 kg x 10 reps
32 kg x 10 reps
Machine Seated Row
40 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps
Exercise Ball Crunch
20 reps
20 reps
20 reps
No rest between sets in group c
Group D
Triceps Pushdown - Rope Attachment
15 kg x 15 reps
15 kg x 15 reps
10 kg x 15 reps
EZ-Bar Curl
20 kg x 15 reps
20 kg x 15 reps
15 kg x 15 reps

siochain

12/7 PM

28:22 | 11.6 km | 138 BPM | light hills

siochain

13/7

Body Weight Squat
10 reps
10 reps
Body Weight Lunge
10 reps
Front Barbell Squat
25 kg x 10 reps
40 kg x 5 reps
50 kg x 5 reps
60 kg x 3 reps
70 kg x 3 reps
80 kg x 3 reps
90 kg x 3 reps
100 kg x 3 reps
105 kg x 3 reps
Thrusters
40 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps
1 min rest between rounds

siochain

13/7 PM
00:30:09 | 11.9 km

siochain

16/7
00:27:00 | 11.7 km

siochain

17/6

Push-Up
15 reps
Stretching
00:05:00
Foam Rolling
00:05:00
Standing Barbell Shoulder Press (OHP)
20 kg x 10 reps
27.5 kg x 5 reps
37.5 kg x 3 reps
47.5 kg x 3 reps
57.5 kg x 3 reps
62.5 kg x 3 reps
50 kg x 5 reps
40 kg x 10 reps
Barbell Squat
40 kg x 5 reps
50 kg x 5 reps
60 kg x 5 reps
90 kg x 3 reps
110 kg x 5 reps
Barbell Squat
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
EZ-Bar Curl
25 kg x 10 reps
25 kg x 10 reps
25 kg x 10 reps

siochain

17/6 PM

00:32:00 | 14 km

siochain

18/6 AM

Elliptical Trainer
00:20:00 | Moderate
Barbell Deadlift
50 kg x 8 reps
105 kg x 5 reps
120 kg x 3 reps
140 kg x 1 reps
160 kg x 1 reps (PR)
I was aiming for 1.8 body weight goal of 172 but missed it. Not to worry will get it soon.
Pull-Up
5 reps
Group A
Barbell Deadlift
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
Push-Up
20 reps
20 reps
20 reps
Foam Rolling

siochain

18/6

00:32:26 | 14 km | 26 km/hr | 149 BPM | light hills

siochain

Two weeks holidays and last week didn't log anything here.

This morning was

Foam Rolling
Stretching

Windmill
10 kg x 10 reps
10 kg x 10 reps
10 kg x 10 reps
10 kg x 10 reps

Group A
Push-Up 10 reps
Two-Arm Kettlebell Swing 16 kg x 20 reps
Weighted Sit-Up 5 kg x 20 reps
Shoulder Dislocation 10 reps

Barbell Bench Press
30 kg x 5 reps
40 kg x 5 reps
50 kg x 5 reps
55 kg x 6 reps
60 kg x 3 reps
70 kg x 5 reps

Group B
Push-Up 10 reps
Two-Arm Kettlebell Swing 16 kg x 20 reps
Weighted Sit-Up 5 kg x 20 reps
Shoulder Dislocation 10 reps

Barbell Incline Bench Press
40 kg x 5 reps
50 kg x 5 reps
55 kg x 10 reps
40 kg x 10 reps

Group C
Push-Up 10 reps
Two-Arm Kettlebell Swing 16 kg x 20 reps
Weighted Sit-Up 5 kg x 20 reps
Shoulder Dislocation 10 reps

Dumbbell Bench Press
15 kg x 10 reps
15 kg x 10 reps
15 kg x 10 reps
15 kg x 10 reps

Group D
Push-Up 10 reps
Two-Arm Kettlebell Swing 16 kg x 20 reps
Weighted Sit-Up 5 kg x 20 reps
Shoulder Dislocation 10 reps

Cable Crossover
5 kg x 10 reps
7.5 kg x 10 reps
10 kg x 8 reps

Group E
Push-Up 10 reps
Two-Arm Kettlebell Swing 16 kg x 20 reps
Weighted Sit-Up 5 kg x 20 reps
Shoulder Dislocation 10 reps

Machine Chest Fly (Pec Deck)
20 kg x 10 reps
25 kg x 10 reps
30 kg x 10 reps

Group F
Push-Up 10 reps
Two-Arm Kettlebell Swing 16 kg x 20 reps
Weighted Sit-Up 5 kg x 20 reps
Shoulder Dislocation 10 reps

Lat Pulldown
40 kg x 15 reps
60 kg x 10 reps
80 kg x 10 reps

siochain

Group A
Body Weight Squat
10 reps
10 reps
Body Weight Lunge
10 reps
10 reps

Stretching

Foam Rolling

Group B
Goblet Squat (kettlebell)
16 kg x 10 reps
16 kg x 10 reps
Windmill
16 kg x 10 reps
16 kg x 10 reps

Group C
Two-Arm Kettlebell Swing
16 kg x 20 reps
Burpee
5 reps
Weighted Sit-Up
5 kg x 10 reps
Superman
5 reps

Overhead Barbell Squat
20 kg x 5 reps
25 kg x 5 reps
30 kg x 5 reps
35 kg x 5 reps

Barbell Squat
40 kg x 5 reps
50 kg x 5 reps
60 kg x 5 reps
70 kg x 5 reps
75 kg x 5 reps
80 kg x 5 reps
90 kg x 3 reps
100 kg x 3 reps

Front Barbell Squat
40 kg x 5 reps
50 kg x 5 reps
60 kg x 5 reps
70 kg x 3 reps
80 kg x 3 reps

Barbell Deadlift
60 kg x 5 reps
80 kg x 5 reps
90 kg x 5 reps
100 kg x 3 reps
110 kg x 3 reps

Group D
Calf Press On The Leg Press Machine
10 kg x 10 reps
10 kg x 10 reps
10 kg x 10 reps

EZ-Bar Curl
25 kg x 10 reps
25 kg x 10 reps
25 kg x 10 reps

Leg Extensions (single legs)
15 kg x 10 reps
15 kg x 10 reps
15 kg x 10 reps
15 kg x 10 reps
15 kg x 10 reps
15 kg x 10 reps

Two-Arm Kettlebell Swing
16 kg x 20 reps

Foam Rolling

Stretching

Walking
00:20:50 | 2.9 km

conzy

That was a lot of work!

siochain

hey Conzy, sure is but squat days are my favourite.

siochain

only 30 min's to get stuff done so had a rip at this

Foam Rolling
Stretching
Standing Barbell Shoulder Press (OHP)
25 kg x 5 reps
30 kg x 5 reps
35 kg x 3 reps
40 kg x 5 reps
45 kg x 5 reps
50 kg x 7 reps

Group A
Standing Barbell Shoulder Press (OHP)
30 kg x 10 reps
30 kg x 10 reps
30 kg x 10 reps
30 kg x 10 reps
30 kg x 10 reps
Two-Arm Kettlebell Swing
16 kg x 20 reps
16 kg x 20 reps
16 kg x 20 reps
16 kg x 20 reps
16 kg x 20 reps

One-Arm Kettlebell Snatch
16 kg x 10 reps
16 kg x 10 reps
16 kg x 10 reps
16 kg x 10 reps
16 kg x 10 reps
16 kg x 10 reps

Alf Veedersane

conzy wrote: »

That was a lot of work!

I'm guessing Super Sunday either started on Saturday or finished on Monday.

siochain

23 KM cycle

siochain

Foam Rolling
Stretching

Group A
Barbell Deadlift
60 kg x 5 reps
75 kg x 5 reps
95 kg x 5 reps
100 kg x 5 reps
115 kg x 5 reps
130 kg x 5 reps
Barbell Incline Bench Press
25 kg x 5 reps
30 kg x 5 reps
40 kg x 3 reps
40 kg x 5 reps
50 kg x 5 reps
55 kg x 5 reps

Group B
Barbell Bench Press
30 kg x 5 reps
40 kg x 5 reps
50 kg x 5 reps
55 kg x 5 reps
60 kg x 5 reps
70 kg x 10 reps
Barbell Deadlift
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps

Group C
Dumbbell Bench Press
12.5 kg x 10 reps
12.5 kg x 10 reps
12.5 kg x 10 reps
12.5 kg x 10 reps
12.5 kg x 10 reps
Barbell Lunges
20 kg x 10 reps
25 kg x 10 reps
30 kg x 10 reps
35 kg x 10 reps
40 kg x 10 reps

Cable Crossover
6.2 kg x 10 reps
7.5 kg x 10 reps
10 kg x 10 reps

Plank 1 min x 3

Foam Rolling

Stretching

siochain

Foam Rolling
Stretching

Pull-Up 5 reps

Group A
Lat Pulldown
40 kg x 15 reps
60 kg x 10 reps
80 kg x 10 reps
100 kg x 10 reps

Situp
20 reps
20 reps
20 reps

Group B
Pull-Up
5 reps
Two-Arm Kettlebell Swing
16 kg x 20 reps

Group C
Wide-Grip Lat Pulldown
35 kg x 10 reps
40 kg x 10 reps
45 kg x 10 reps

Knees-To-Elbows
20 reps
20 reps
20 reps

Group D
Pull-Up
5 reps
Two-Arm Kettlebell Swing
16 kg x 20 reps

Group E
Machine Seated Row
30 kg x 12 reps
50 kg x 10 reps
70 kg x 10 reps
Bicycle (abs)
20 reps
20 reps
20 reps

Chin-Up 5 reps

Rear Delt Fly
35 kg x 10 reps
35 kg x 10 reps
35 kg x 10 reps

Chin-Up 5 reps

Windmill 16 kg x 10 reps

Foam Rolling

Stretching

siochain

Body Weight Squat 10 reps
Body Weight Lunge 10 reps

Barbell Squat
20 kg x 5 reps
55 kg x 5 reps
65 kg x 5 reps
80 kg x 3 reps
85 kg x 5 reps
100 kg x 5 reps
115 kg x 5 reps

Front Barbell Squat
40 kg x 5 reps
50 kg x 5 reps
65 kg x 5 reps
70 kg x 5 reps
80 kg x 5 reps
80 kg x 5 reps
90 kg x 5 reps

Barbell Rear Lunge
20 kg x 10 reps
25 kg x 10 reps
35 kg x 10 reps

Thrusters
40 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps

Foam Rolling
Stretching

siochain

Foam Rolling
Stretching

Barbell Bench Press
30 kg x 5 reps
40 kg x 5 reps
50 kg x 3 reps
65 kg x 3 reps
75 kg x 3 reps

Barbell Incline Bench Press
30 kg x 5 reps
40 kg x 3 reps
45 kg x 3 reps
50 kg x 3 reps
55 kg x 3 reps

Dumbbell Bench Press
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps

Machine Chest Fly (Pec Deck)
25 kg x 10 reps
35 kg x 10 reps
35 kg x 10 reps
40 kg x 10 reps

Seated Side Lateral Raise
9 kg x 10 reps
9 kg x 10 reps
9 kg x 10 reps

Front Dumbbell Raise
9 kg x 10 reps
9 kg x 10 reps

Cable Crossover
5 kg x 10 reps
7.5 kg x 10 reps
10 kg x 10 reps

Foam Rolling
Stretching

siochain

Body Weight Squat 10 reps
Body Weight Lunge 20 reps

Stretching

Foam Rolling

Goblet Squat (kettlebell) 16 kg x 10 reps

Windmill16 kg x 10 reps

Overhead Barbell Squat
20 kg x 10 reps
30 kg x 5 reps
35 kg x 5 reps
40 kg x 5 reps

Barbell Squat
55 kg x 5 reps
65 kg x 5 reps
80 kg x 3 reps
85 kg x 3 reps
110 kg x 3 reps
120 kg x 4 reps

Front Barbell Squat
40 kg x 5 reps
50 kg x 5 reps
65 kg x 3 reps
75 kg x 3 reps
85 kg x 3 reps
95 kg x 3 reps

Barbell Rear Lunge
20 kg x 10 reps
25 kg x 10 reps
30 kg x 10 reps
35 kg x 10 reps

Two-Arm Kettlebell Swing
16 kg x 50 reps

Foam Rolling
Stretching

siochain

Foam Rolling
Stretching

Windmill 16 kg x 10 reps

Two-Arm Kettlebell Swing 16 kg x 40 reps

Barbell Deadlift
60 kg x 5 reps
75 kg x 5 reps
95 kg x 5 reps
110 kg x 3 reps
125 kg x 3 reps
140 kg x 3 reps
75 kg x 10 reps
75 kg x 10 reps
75 kg x 10 reps
75 kg x 10 reps
75 kg x 10 reps

Two-Arm Kettlebell Swing
16 kg x 40 reps

Lat Pulldown
40 kg x 10 reps
60 kg x 10 reps
70 kg x 10 reps
80 kg x 10 reps
100 kg x 6 reps

Foam Rolling
Stretching

siochain

Foam Rolling
Stretching

Standing Barbell Shoulder Press (OHP)
25 kg x 5 reps
30 kg x 5 reps
35 kg x 5 reps
40 kg x 3 reps
50 kg x 3 reps
55 kg x 3 reps

Group A
Standing Barbell Shoulder Press (OHP)
30 kg x 10 reps
30 kg x 10 reps
30 kg x 10 reps
30 kg x 10 reps
30 kg x 10 reps

Two-Arm Kettlebell Swing
16 kg x 20 reps
16 kg x 20 reps
16 kg x 20 reps
16 kg x 20 reps
16 kg x 20 reps

Medicine Ball Jack Knife Sit-Up
4 kg x 20 reps
4 kg x 20 reps
4 kg x 20 reps
4 kg x 20 reps
4 kg x 20 reps
4 kg x 20 reps

Foam Rolling
Stretching

siochain

AM

Bike 00:34:44 | 14 km | 136 BPM

PM

Walk 4.2 km

siochain

Body Weight Squat 10 reps

Stretching
Foam Rolling

Barbell Squat
60 kg x 5 reps
65 kg x 5 reps
80 kg x 3 reps
100 kg x 5 reps
115 kg x 3 reps
130 kg x 3 reps

Front Barbell Squat
40 kg x 5 reps
50 kg x 5 reps
65 kg x 3 reps
80 kg x 5 reps
90 kg x 3 reps
100 kg x 3 reps

Barbell Rear Lunge
20 kg x 10 reps
30 kg x 10 reps
35 kg x 10 reps
40 kg x 10 reps

Foam Rolling
Stretching

siochain

Elliptical Trainer 00:20:00 Avg BPM 129

Foam Rolling
Stretching

Barbell Deadlift
40 kg x 8 reps
60 kg x 5 reps
75 kg x 5 reps
95 kg x 3 reps
65 kg x 5 reps
75 kg x 5 reps
95 kg x 5 reps
Wendler deload week which is good as I need to rest this auld shoulder

Barbell Squat
60 kg x 5 reps
65 kg x 5 reps
80 kg x 5 reps
60 kg x 5 reps
65 kg x 5 reps
80 kg x 5 reps
65 kg x 10 reps
65 kg x 10 reps
65 kg x 10 reps
65 kg x 10 reps
65 kg x 10 reps

Body Weight Squat 10 reps

Internal and external Shoulder Cuff Rotation
2.5 kg x 10 reps
2.5 kg x 10 reps
2.5 kg x 10 reps
2.5 kg x 10 reps
2.5 kg x 10 reps
2.5 kg x 10 reps

Foam Rolling
Stretching

siochain

Body Weight Squat 10 reps
Body Weight Lunge 10 reps

Foam Rolling

Stretching

Group A
Front Barbell Squat
20 kg x 5 reps
40 kg x 5 reps
50 kg x 5 reps
70 kg x 5 reps
40 kg x 5 reps
50 kg x 5 reps
70 kg x 5 reps

Group A
50 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps
Shoulder Cuff Rotation
2.5 kg x 20 reps
2.5 kg x 20 reps
2.5 kg x 20 reps
2.5 kg x 20 reps
2.5 kg x 20 reps

Group B
Barbell Rear Lunge
20 kg x 10 reps
30 kg x 10 reps
35 kg x 10 reps
Bicycle (abs)
20 reps
20 reps
20 reps

Group C
Barbell Lunges
35 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps
Weighted Crunch
15 kg x 10 reps
15 kg x 10 reps
15 kg x 10 reps


Machine Calf Extension
40 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps

Leg Extensions
10 kg x 10 reps
10 kg x 10 reps
15 kg x 10 reps
15 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps

Seated Leg Curl
10 kg x 10 reps
10 kg x 10 reps
15 kg x 10 reps
15 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps

Triceps Pushdown - Rope Attachment
20 kg x 20 reps
20 kg x 15 reps
20 kg x 4 reps

EZ-Bar Curl
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps

Foam Rolling

Stretching