300 Pound Club! Possibly maybe, probably not (for deadlift).

j@utis

Yesterday's chest+quads. I'm feeling run down and I have no energy lately. I'd like to get blood test done but GPs can't be bothered with no reason these days...

FitNotes Workout - Monday 14th December 2020
Total Volume: 14,819.2 kgs

** Ski-Erg **
- 713.0 m - 03:28

** Flat Barbell Bench Press **
- 28.0 kgs x 12 reps
- 38.0 kgs x 8 reps
- 48.0 kgs x 6 reps x4

** Barbell Zercher Squat **
- 27.0 kgs x 12 reps
- 37.0 kgs x 10 reps
- 42.0 kgs x 8 reps
- 44.5 kgs x 8 reps x4

** Incline Dumbbell Bench Press **
- 15.0 kgs x 10 reps
- 17.5 kgs x 10 reps x4

** Walking Lunges DB **
- 20.0 kgs x 8 reps
- 25.0 kgs x 8 reps x3

** Leg Press Horizontal **
- 68.0 kgs x 16 reps
- 73.7 kgs x 14 reps x4

** Landmine Chest Press **
- 29.0 kgs x 14 reps x4

** Leg Extension Machine **
- 35.0 kgs x 16 reps x4

j@utis

Gosh, I totally suck at this!! Right, last Tuesday I pulled something in my lower right side while doing bulgarian split squats. It was causing me pain later when I attempted RDLs of some sort, basically all day ruined. I was freaking out maybe I got hernia or smth but I imagine it'd be lower down and it got better next day, so no panic. Also feeling weak and sleepy as usual.

Gym: glutes & shoulders
Zero energy and other issues...

FitNotes Workout - Tuesday 15th December 2020
Total Volume: 22,006 kgs

** Kettlebell Swings **
- 16.0 kgs x 16 reps x4

** Barbell Glute Bridge (Activator) **
- 60.0 kgs x 16 reps
- 100.0 kgs x 12 reps x5

** Overhead Press BB **
- 28.0 kgs x 8 reps
- 33.0 kgs x 5 reps
- 35.5 kgs x 4 reps x3
- 33.0 kgs x 5 reps

** Bulgarian Split Squat (landmine) **
- 24.0 kgs x 12 reps [Bar+10]
- 26.5 kgs x 12 reps x3 [Ouch, pain in lower side]

** Hammer Strength Shoulder Press Unilateral **
- 15.0 kgs x 10 reps x4

** Reverse Hyperextention **
- 20.0 kgs x 16 reps x4

** Cable Face Pull **
- 15.0 kgs x 16 reps x4

** Leg Abductor Machine **
- 95.0 kgs x 20 reps x4

** Lateral Dumbbell Raise **
- 6.0 kgs x 10 reps x4

j@utis

I took a day off gym on Wednesday and went in yesterday. I was very weary about going near deadlifts, in case the injury gets worse, I still had a slight tingle around that area when doing similar to lunge movements, say bending forward to get something of the floor but it went ok.

Gym: back & hammies
Now further injuries today, that's a plus.

FitNotes Workout - Thursday 17th December 2020
Total Volume: 18,098.5 kgs

** Tire Flip **
- 50 reps - 02:40

** Cable Lat Pulldown Unilateral **
- 20.0 kgs x 12 reps x2
- 22.5 kgs x 10 reps x3

** Barbell Row **
- 29.0 kgs x 10 reps
- 39.0 kgs x 8 reps x4

** Deadlift **
- 50.0 kgs x 10 reps
- 60.0 kgs x 8 reps
- 70.0 kgs x 6 reps
- 80.0 kgs x 5 reps
- 90.0 kgs x 5 reps
- 92.5 kgs x 5 reps x3

** Dumbbell Row **
- 17.5 kgs x 12 reps
- 18.75 kgs x 12 reps x4

** Romanian DL DB **
- 35.0 kgs x 14 reps [17.5 x2] x4

** Cable Crunch **
- 20.0 kgs x 20 reps x4

** Lat Pulldown D-handle **
- 35.0 kgs x 12 reps [Girls' cable m/c]
- 40.0 kgs x 12 reps
- 45.0 kgs x 10 reps x3

** Hyperextensions **
- 15.0 kgs x 16 reps x4

** Leg Curl Machine Seated **
- 42.0 kgs x 16 reps x4

** Hammer Strength Pullover **
- 25.0 kgs x 16 reps x3

j@utis

And today's workout before I'll forget about posting it here...
I find hack squat machine quite scary in a sense of load it places on my back, same fear applies to 45 degree angle leg press (I've done my back in on it before). I feel my back coming off the pad on hack squat m/c, I'm trying different foot positions but I can't seem to find the perfect spot. Quads are frying though which is rare in my case.

Gym: chest & quads
FitNotes Workout - Friday 18th December 2020
Total Volume: 15,392 kgs

** Running (Treadmill) **
- 1000.0 m - 07:30

** Hack Squat **
- 16 reps [All 6 SQ racks busy!!!]
- 10.0 kgs x 12 reps
- 15.0 kgs x 12 reps x4

** Flat Barbell Bench Press **
- 28.0 kgs x 12 reps
- 38.0 kgs x 8 reps
- 43.0 kgs x 6 reps
- 48.0 kgs x 5 reps
- 50.5 kgs x 5 reps x4

** Deadlift Trap Bar **
- 51.0 kgs x 12 reps
- 71.0 kgs x 12 reps
- 76.0 kgs x 10 reps x4 [2" platform]

** Decline Barbell Bench Press **
- 40.0 kgs x 10 reps x2 [Very wobbly]
- 42.5 kgs x 10 reps x2

** Landmine abs **
- 14.0 kgs x 10 reps [10 reps each side]
- 19.0 kgs x 10 reps x3

** Leg Press 45 Degrees **
- 70.0 kgs x 14 reps
- 80.0 kgs x 12 reps x4

** Cable Overhead Triceps Extension **
- 15.0 kgs x 16 reps x3

j@utis

I'm still in shock that gyms remain open after xmas!!!

Yesterday's workout. I'm not getting stronger as quick as I'd like to. But it's been very hard month, busy at work, home etc, I'm completely drained. I was planning on going today too but migraine took me out for most of the day from 9-17h.

Gym: shoulders & glutes
FitNotes Workout - Monday 21st December 2020
Total Volume: 19,657.7 kgs

** Kettlebell Swings **
- 15.0 kgs x 16 reps
- 15.0 kgs x 16 reps
- 15.0 kgs x 16 reps

** Wall Ball **
- 4.0 kgs x 20 reps
- 4.0 kgs x 20 reps
- 4.0 kgs x 20 reps

** Barbell Glute Bridge (Activator) **
- 50.0 kgs x 16 reps
- 80.0 kgs x 16 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps

** Overhead Press BB **
- 28.0 kgs x 8 reps
- 33.0 kgs x 5 reps
- 38.0 kgs x 3 reps
- 38.0 kgs x 3 reps
- 38.0 kgs x 3 reps
- 35.5 kgs x 5 reps

** Single Leg Hip Thrust **
- 30.0 kgs x 16 reps [Hip thrust machine]
- 35.0 kgs x 16 reps
- 35.0 kgs x 16 reps
- 35.0 kgs x 16 reps

** B-stance Barbell RDLs **
- 35.5 kgs x 12 reps
- 35.5 kgs x 12 reps
- 35.5 kgs x 12 reps
- 38.0 kgs x 12 reps
- 38.0 kgs x 12 reps

** Overhead Press DB **
- 15.0 kgs x 8 reps [Single arm]
- 15.0 kgs x 8 reps
- 15.0 kgs x 8 reps
- 15.0 kgs x 8 reps

** Walking Lunges BB **
- 20.0 kgs x 8 reps [Low bar]
- 25.0 kgs x 8 reps
- 27.5 kgs x 8 reps
- 27.5 kgs x 8 reps
- 27.5 kgs x 8 reps

** Lateral Dumbbell Raise **
- 6.0 kgs x 12 reps
- 6.0 kgs x 12 reps
- 6.0 kgs x 12 reps
- 6.0 kgs x 12 reps

** Cable Kickback (Activator) **
- 10.0 kgs x 16 reps
- 10.0 kgs x 16 reps
- 12.5 kgs x 16 reps
- 12.5 kgs x 16 reps

** Cable Upright Row **
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps

** Cable Standing Abduction (Activator) **
- 5.0 kgs x 16 reps
- 5.0 kgs x 16 reps
- 5.0 kgs x 16 reps
- 5.0 kgs x 16 reps

** Rear Delt Machine Fly **
- 28.3 kgs x 16 reps
- 28.3 kgs x 16 reps
- 28.3 kgs x 16 reps
- 28.3 kgs x 16 reps

Alf Veedersane

Just keep at it and don't worry about the rate of progress just yet.

Marathon not a sprint etc

Patsy167

j@utis wrote: »

I'm still in shock that gyms remain open after xmas!!!

Yesterday's workout. I'm not getting stronger as quick as I'd like to. But it's been very hard month, busy at work, home etc, I'm completely drained. I was planning on going today too but migraine took me out for most of the day from 9-17h.

FitNotes Workout - Monday 21st December 2020
Total Volume: 19,657.7 kgs

Kudos on the volume, that's huge output.

If strength is your goal, it may be worth considering a linear program of some description that dials back the volume;Under-recovery might be a factor with the current routine.

j@utis

Volume isn't something I'd go by because look, I do 4-5 sets x12 reps each of hip thrusts with 100kg and volume is massive but hip thrusts aren't that taxing exercise at all. I've already hit the end of linear progression this time.
Regards recovery, I've noticed that gym'ing every second day is the best for my recovery levels and choose active recovery for days off gym, but in this weather cycling or running isn't a good option, so more days in gym in winter.

j@utis

Alf Veedersane wrote: »

Just keep at it and don't worry about the rate of progress just yet.

Marathon not a sprint etc

There's really no point on planning something because every workout could be the last one. I just go in and do as much as I can at this point.

Yesterday's gym session, 10 days since last PULL workout, DL went down instead of up. Now we have only 60mins sessions instead of 90min like before xmas, so everything is on the run.

FitNotes Workout - Sunday 27th December 2020
Total Volume: 14,461.3 kgs

** Deadlift **
- 48.0 kgs x 12 reps [10days since lto]
- 58.0 kgs x 12 reps
- 68.0 kgs x 8 reps
- 78.0 kgs x 6 reps
- 88.0 kgs x 5 reps
- 88.0 kgs x 5 reps
- 90.5 kgs x 5 reps [Meh]
- 88.0 kgs x 5 reps

** Dumbbell Row **
- 15.0 kgs x 12 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps

** Romanian Deadlift **
- 38.0 kgs x 12 reps
- 43.0 kgs x 12 reps
- 45.5 kgs x 12 reps
- 45.5 kgs x 12 reps
- 45.5 kgs x 12 reps

** Cable Lat Pulldown Unilateral **
- 20.0 kgs x 12 reps
- 22.5 kgs x 10 reps
- 22.5 kgs x 10 reps
- 22.5 kgs x 10 reps
- 22.5 kgs x 10 reps

** Cable Row Seated **
- 39.7 kgs x 12 reps
- 39.7 kgs x 12 reps
- 39.7 kgs x 10 reps
- 39.7 kgs x 10 reps

** Hyperextensions **
- 15.0 kgs x 16 reps
- 20.0 kgs x 16 reps
- 20.0 kgs x 16 reps
- 20.0 kgs x 16 reps

** Leg Curl Machine Seated **
- 42.0 kgs x 16 reps
- 42.0 kgs x 16 reps
- 42.0 kgs x 16 reps
- 42.0 kgs x 16 reps

Alf Veedersane

j@utis wrote: »

There's really no point on planning something because every workout could be the last one. I just go in and do as much as I can at this point.

I had just meant it in relation to you saying you're not getting stronger at the rate you wanted to.

j@utis

Earlier today. 1 hour for a workout is way too short, especially when gym is busy and I can't superset two exercises at the time - not much done today. Legs are tired but not THAT tired, i.e. when you push all out and muscle is exhausted by the load not by reps. Pain in lower right side prevails when doing lunges

FitNotes Workout - Tuesday 29th December 2020
Total Volume: 12,446.6 kgs

** Running (Treadmill) **
- 500.0 m - 03:55

** Barbell Zercher Squat **
- 27.0 kgs x 12 reps
- 37.0 kgs x 10 reps
- 42.0 kgs x 8 reps
- 47.0 kgs x 8 reps x4

** Flat Barbell Bench Press **
- 28.0 kgs x 10 reps [11days lto]
- 38.0 kgs x 8 reps
- 48.0 kgs x 5 reps x4

** Sumo Squat DB **
- 25.0 kgs x 10 reps [Cardio with weights]
- 30.0 kgs x 10 reps x4

** Incline Dumbbell Bench Press **
- 17.5 kgs x 10 reps x4

** Reverse Lunges **
- 16.5 kgs x 10 reps [Smith's]
- 16.5 kgs x 10 reps
- 19.0 kgs x 10 reps [Pain in the right side] x3

** Leg Press Horizontal **
- 68.0 kgs x 14 reps
- 73.7 kgs x 14 reps
- 79.4 kgs x 14 reps x3

Dtp1979

Yea, not much done at all :eek::p

j@utis

Yep, only two exercises for the chest when I usually aim for three: low reps for the compound lift, mid reps for something bro and a pumper. Four exercises should be enough for quads but my legs are useless, so it becomes cardio with weights, I just can't go heavy on legs because it equals injury.

I forgot to add above: it's been 11 days since last "push" workout - strength has gone down already on BP, I pressed 50.5kg time before, today I felt crushed under 48kg. It's amazing how little it takes for the gains to disappear.

Dtp1979

j@utis wrote: »

Yep, only two exercises for the chest when I usually aim for three: low reps for the compound lift, mid reps for something bro and a pumper. Four exercises should be enough for quads but my legs are useless, so it becomes cardio with weights, I just can't go heavy on legs because it equals injury.

I forgot to add above: it's been 11 days since last "push" workout - strength has gone down already on BP, I pressed 50.5kg time before, today I felt crushed under 48kg. It's amazing how little it takes for the gains to disappear.

I doubt you’ve lost gains. Some days gravity is more than others

j@utis

Last workout of the year and most likely there won't another for a good while :mad: :mad: :mad:

An hour is way too short for glutes & shoulders.

FitNotes Workout - Wednesday 30th December 2020
Total Volume: 18,453.3 kgs

** Running (Treadmill) **
- 600.0 m - 04:30

** Barbell Glute Bridge (Activator) **
- 58.0 kgs x 16 reps
- 88.0 kgs x 14 reps x2
- 98.0 kgs x 12 reps x3

** Wall Ball **
- 4.0 kgs x 20 reps x3

** Overhead Press BB **
- 28.0 kgs x 8 reps
- 33.0 kgs x 6 reps
- 35.5 kgs x 5 reps
- 35.5 kgs x 5 reps [2+3]
- 35.5 kgs x 5 reps
- 35.5 kgs x 4 reps [Meh]

** Bench Step Ups **
- 10.0 kgs x 12 reps [Cardio with weights]
- 12.5 kgs x 12 reps x4

** Single Leg Hip Thrust **
- 40.0 kgs x 14 reps [Hip thrust machine] x4

** Lateral Dumbbell Raise **
- 6.0 kgs x 12 reps x4

** Leg Abductor Machine **
- 64.2 kgs x 16 reps [Leaning back] x4

** Hammer Strength Shoulder Press Unilateral **
- 15.0 kgs x 10 reps x4

** Cable Face Pull **
- 15.0 kgs x 16 reps x4

** Donkey Kickback M/C (Activator) **
- 20.0 kgs x 16 reps x4

j@utis

I should put some closure to this but keep forgetting.

j@utis

Hey all, I thought I'd drop a quick update in here.

I finally got to 100kg deadlift since the gym re-opening but it took quite long time this time. I've been feeling not quite well for a while now, I really need my bloods done (thyroid, sex hormones).

Here's yesterday's workout. My back wasn't that impressed with my ambitions yesterday but it's fine today.

• FitNotes Workout - Friday 17th September 2021
• Total Volume: 10,326.5 kgs
• ** Rowing Machine **
• - 503.0 m - 02:30
• ** Deadlift **
• - 50.0 kgs x 8 reps
• - 70.0 kgs x 8 reps
• - 80.0 kgs x 5 reps
• - 90.0 kgs x 5 reps
• - 100.0 kgs x 5 reps [Get in!!!]
• - 100.0 kgs x 5 reps [All out. A bit too much.]
• - 100.0 kgs x 3 reps
• - 100.0 kgs x 3 reps
• ** Dumbbell Row **
• - 17.5 kgs x 12 reps
• - 18.75 kgs x 10 reps
• - 18.75 kgs x 10 reps
• - 18.75 kgs x 10 reps
• - 18.75 kgs x 10 reps
• ** Lat Pulldown **
• - 43.5 kgs x 10 reps
• - 44.75 kgs x 10 reps
• - 44.75 kgs x 10 reps
• - 44.75 kgs x 10 reps
• ** Single Leg RDL Dumbbell **
• - 17.5 kgs x 12 reps
• - 17.5 kgs x 12 reps
• - 17.5 kgs x 12 reps
• - 17.5 kgs x 12 reps
• ** Lying Leg Curl Machine Unilateral **
• - 17.5 kgs x 12 reps
• - 17.5 kgs x 12 reps
• - 17.5 kgs x 12 reps
• - 17.5 kgs x 12 reps
• ** Barbell Row **
• - 39.0 kgs x 8 reps
• - 39.0 kgs x 8 reps [Meh]
• - 36.5 kgs x 10 reps
• - 36.5 kgs x 10 reps
• - 36.5 kgs x 10 reps
• ** Cable Lat Pulldown Unilateral **
• - 22.5 kgs x 8 reps [Arms like spaghetti at this stage]
• - 20.0 kgs x 10 reps
• - 20.0 kgs x 10 reps
• - 20.0 kgs x 10 reps
• ** Walking Threadmill **
• - 1360.0 m - 11:20 [On incline, ran a few steps too]