Gordon Bennets Workout Log Adventure

FitNotes Workout
Monday, May 13, 2024

(Treadmill)
30:00

Elliptical Trainer
20:00

Seated Machine Curl
32 kg x 15
32 kg x 15
32 kg x 10

Dumbbell Concentration Curl
8 kg x 19
10 kg x 8
10 kg x 8

Straight Bar Push Down
25.3 kg x 15
25.3 kg x 15
27 kg x 15
27 kg x 12

Long Rope Pullback - Cable
9 kg x 10
9 kg x 10
9 kg x 12
9 kg x 8
 
FitNotes Workout
Tuesday, May 14, 2024

Running (Treadmill)
30:00

Resistance Bike
10:00

Elliptical Trainer
10:00

Lateral Machine Raise
32 kg x 15
32 kg x 15
36 kg x 15
41 kg x 15
45 kg x 15
50 kg x 12

One Arm Cable Lat Raise
9 kg x 15
11.3 kg x 12
11.3 kg x 10
11.3 kg x 10
 
Gordon_Bennet said:
Yeah need to make some changes to my routine if I want to burn this fat off. Diets locked in. How’s your training getting on?
Click to expand...
30 to 40 minutes always seems to be the magic number of mostly daily cardio that melts the fat like butter for me. But finding the time is hard and too much running explodes my plantar so I do a lot of incline walking these days
 
Dustin07 said:
30 to 40 minutes always seems to be the magic number of mostly daily cardio that melts the fat like butter for me. But finding the time is hard and too much running explodes my plantar so I do a lot of incline walking these days
Click to expand...
Is that running the whole time? I’ve been doing a bit of walking and running. Walk till heart rate recovers and then run for a minute or however long I can go for. And repeat.
 
Gordon_Bennet said:
Is that running the whole time? I’ve been doing a bit of walking and running. Walk till heart rate recovers and then run for a minute or however long I can go for. And repeat.
Click to expand...

na. I will run occasionally to break up the monotony of it all, but too much running trashes my heel. 40min on a steep incline walking melts fat for me like crazy. a few weeks of that and it's a noticeable difference.

the problem is... finding the time. I typically eek out 60min gym sessions and if I have the time to cram in a 90 min sesh it's likely still all weights.
 
Gordon_Bennet said:
Walk till heart rate recovers and then run for a minute or however long I can go for. And repeat.
Click to expand...

when I do intervals, I do it like that. I set consistent and repeatable numbers to help time go. like 1 min sprint, 1 min walk. or 30 second sprint 30 sec walk.

you could really just tabata stuff too. kettlebells, burpees, jump rope, etc. and get a pretty crazy 16minute cardio session in.
 
FitNotes Workout
Thursday, May 16, 2024

Seated Machine Fly
36 kg x 40
73 kg x 20
79 kg x 15
86 kg x 11
79 kg x 16
79 kg x 11

Converging Chest Press Stood Up
52 kg x 15
59 kg x 15
59 kg x 12
59 kg x 10

Plate Machine Vertical Grip
60 kg x 10
40 kg x 9
40 kg x 9

Stood Up Plate Machine (lower Chest)
20 kg x 6
20 kg x 7
20 kg x 6

Walking
0 kilometers - 30:00
 
FitNotes Workout
Saturday, May 18, 2024

Walking
30:00

Elliptical Trainer
10:00

Diverging Seated Row Machine
23 kg x 15
27 kg x 15
32 kg x 15
36 kg x 16
41 kg x 15
45 kg x 13

Plate Pull-down Machine
20 kg x 15
50 kg x 15
60 kg x 8
60 kg x 8

Hyperextension
0 kg x 15
0 kg x 18
0 kg x 18
0 kg x 18

Lat Pulldown
45 kg x 15
52 kg x 8
52 kg x 7
45 kg x 9
 
FitNotes Workout
Monday, May 20, 2024

Running (Treadmill)
3.7 kilometers - 35:00

Seated One Arm Then Double
14 kg x 12
14 kg x 8
14 kg x 5
14 kg x 6

Dumbbell Concentration Curl
6 kg x 26
10 kg x 10
10 kg x 8
10 kg x 7

EZ-Bar Curl
20 kg x 10
20 kg x 7

Rope Push Down
27 kg x 15
27 kg x 10
23 kg x 11
23 kg x 8

Long Rope Pulldown
9 kg x 12
9 kg x 14
9 kg x 13
 
FitNotes Workout
Wednesday, May 22, 2024

Walking
0 kilometers - 40:00

One Arm Cable Lat Raise
5 kg x 15
5 kg x 16
7.9 kg x 12
7.9 kg x 12
10.2 kg x 2
7.9 kg x 7

Converging Shoulder Press
23 kg x 15
23 kg x 15
23 kg x 15
27 kg x 12
27 kg x 10
27 kg x 9
 
FitNotes Workout
Thursday, May 23, 2024

Converging Chest Press
39 kg x 15
52 kg x 15
73 kg x 15
86 kg x 9
86 kg x 5

Lower Cable Crossover (Lower Chest)
5.7 kg x 15
5.7 kg x 15
7.9 kg x 15
7.9 kg x 16
10.2 kg x 10
10.2 kg x 9

Plate Machine Vertical Grip
50 kg x 10
50 kg x 10
50 kg x 9

Converging Chest Press Stood Up
52 kg x 10
52 kg x 11
52 kg x 10

Walking
0 kilometers - 40:00
 
FitNotes Workout
Monday, May 27, 2024

Walking
0 kilometers - 35:00

Lat Pulldown
52 kg x 15
59 kg x 15
66 kg x 7
59 kg x 11

Dumbbell Row
18 kg x 15
20 kg x 15
22 kg x 13
22 kg x 12

Diverging Seated Row Machine
36 kg x 15
41 kg x 10
41 kg x 10
41 kg x 10
 
FitNotes Workout
Tuesday, May 28, 2024

Walking
35:00

Seated One Arm Then Double
14 kg x 15
18 kg x 9
18 kg x 3

Dumbbell Hammer Curl
12 kg x 8
10 kg x 8
8 kg x 8
8 kg x 9

Dumbell Reverse Curl
8 kg x 9
8 kg x 9
8 kg x 9
8 kg x 10

Dumbbell Concentration Curl
8 kg x 6
8 kg x 7
8 kg x 7

Rope Push Down
27 kg x 15
23 kg x 15
23 kg x 11
23 kg x 10

Long Rope Pullback - Cable
9 kg x 15
9 kg x 15
14 kg x 5
14 kg x 6
 
FitNotes Workout
Wednesday, May 29, 2024

Walking
35:00

One Arm Cable Lat Raise
9 kg x 15
11.3 kg x 15
14 kg x 15
18 kg x 3
14 kg x 6

Converging Shoulder Press
18 kg x 15
23 kg x 15
27 kg x 15
32 kg x 15
36 kg x 10

Front Dumbbell Raise
10 kg x 12
10 kg x 15
10 kg x 10

Rear Delt Machine Fly
52 kg x 15
52 kg x 15
59 kg x 8

Crunch Machine
59 kg x 15
59 kg x 10
59 kg x 6
 
FitNotes Workout
Thursday, May 30, 2024

Got a leg tattoo being done tomorrow so don’t want to hit legs very hard tbh I’m going to be powering through a day session getting needles vibrating against my quads and hammys.

Walking - all walking has been on incline by the way. Have started at lvl 10 and been ramping up slowly as my fitness has improved.
40 min

Leg Press
39 kg x 20
52 kg x 20
59 kg x 20
66 kg x 15
73 kg x 12
 
FitNotes Workout
Saturday, June 1, 2024

Chilled one today as my back is giving me issues. Probably no coincidence I’ve had a tattoo on my leg and the next day my backs messed up when I woke up. I’m probably sleeping tensed up or awkwardly from the pain.

Walking
0 kilometers - 40:00

Lateral Machine Raise
18 kg x 15
27 kg x 15
36 kg x 15
45 kg x 15
54 kg x 9

Dumbbell Curl
8 kg x 13
8 kg x 15
12 kg x 8
 
Another chilled one as my back is still hurting and probably will till my legs eased off.

FitNotes Workout
Sunday, June 2, 2024

Walking
0 kilometers - 40:00

Diverging Seated Row Machine
36 kg x 15
41 kg x 15
45 kg x 15
50 kg x 10
50 kg x 8

Converging Shoulder Press
14 kg x 15
18 kg x 15
23 kg x 15
27 kg x 15
32 kg x 10
32 kg x 10
 
FitNotes Workout
Monday, June 3, 2024

Walking
0 kilometers - 35:00

Converging Chest Press
39 kg x 15
52 kg x 15
79 kg x 13
79 kg x 5
66 kg x 12

Seated Machine Fly
59 kg x 15
73 kg x 15
79 kg x 15
86 kg x 11
86 kg x 6

Cable Crossover
9 kg x 15
14 kg x 15
18 kg x 8
14 kg x 15

Pectoral Fly Machine
41 kg x 5
41 kg x 6
41 kg x 6
41 kg x 6
 
FitNotes Workout
Tuesday, June 4, 2024

Walking
0 kilometers - 40:00

Lat Pulldown
39 kg x 15
45 kg x 15
52 kg x 15
66 kg x 6
66 kg x 6
66 kg x 7

Dumbbell Row
20 kg x 15
22 kg x 15
24 kg x 10

Plate Pull-down Machine
30 kg x 20
30 kg x 15
30 kg x 15
30 kg x 17
30 kg x 17
 
FitNotes Workout
Friday, June 7, 2024

Seated One Arm Then Double
14 kg x 15
18 kg x 9
14 kg x 7

Dumbbell Hammer Curl
10 kg x 15
10 kg x 16
12 kg x 15
12 kg x 15

Dumbbell Concentration Curl
6 kg x 26
8 kg x 15
10 kg x 9
10 kg x 9

Rope Push Down
23 kg x 15
23 kg x 15
23 kg x 13
23 kg x 7

Long Rope Pullback - Cable
9 kg x 15
9 kg x 11
9 kg x 11
 
FitNotes Workout
Saturday, June 8, 2024

Walking
0 kilometers - 40:00

Stair master
0 kilometers - 10:00

Incline Smith Machine Press
20 kg x 15
22.5 kg x 15
27.5 kg x 10
27.5 kg x 9

Lateral Dumbbell Raise
10 kg x 12
10 kg x 15
10 kg x 10
6 kg x 7

Lateral Machine Raise
14 kg x 20
18 kg x 26
23 kg x 20
27 kg x 20
32 kg x 20
41 kg x 14
 
FitNotes Workout
Wednesday, June 12, 2024



Walking
40:00

Stair master
10:00

Incline Smith Machine Press
20 kg x 15
22.5 kg x 15
27.5 kg x 10
27.5 kg x 9

Lateral Dumbbell Raise
10 kg x 12
10 kg x 15
10 kg x 10
6 kg x 7

Lateral Machine Raise
14 kg x 20
18 kg x 26
23 kg x 20
27 kg x 20
32 kg x 20
41 kg x 14
 
Last edited:
FitNotes Workout
Thursday, June 13, 2024

Walking incline as always, I just don’t add that detail to journal. But now walk on lvl 13 at a pace around level 5.5 usually.
40:00

Leg Press
59 kg x 15
66 kg x 15
73 kg x 15
79 kg x 15
86 kg x 12

Hip Abduction
32 kg x 15
32 kg x 15
32 kg x 15
32 kg x 15
 
FitNotes Workout
Friday, June 14, 2024

Walking
45:00

Plate Machine Vertical Grip
50 kg x 15
80 kg x 12
100 kg x 3
80 kg x 5

Stood Up Plate Machine (lower Chest)
20 kg x 15
30 kg x 4
20 kg x 15
25 kg x 7
 
FitNotes Workout
Saturday, June 15, 2024

Didn’t have it in me to deliver today. Think there was a little body dysmorphia influence going on here so going to step back and enjoy some time with mates for a day or two and get back in.

Walking
30:00
 
FitNotes Workout
Monday, June 17, 2024

Cable Crossover
9 kg x 15
14 kg x 15
18 kg x 15

Flat Barbell Bench Press
20 kg x 15
40 kg x 15
50 kg x 10
60 kg x 8
65 kg x 4
70 kg x 3

Flat Grip Press Machine
40 kg x 15
50 kg x 12
55 kg x 5

Walking
0 kilometers - 30:00

Running (Treadmill)
0 kilometers - 05:00
 
FitNotes Workout
Tuesday, June 18, 2024

Back is still very sore so trying to take it easy but just ending up trying to lift heavy so not sure if this is slowing down the recovery of my twinged back.

Walking
45:00

Diverging Seated Row Machine
18 kg x 20
27 kg x 20
36 kg x 15
41 kg x 15
45 kg x 15
50 kg x 8
50 kg x 8
50 kg x 8

Diverging Lat Pulldown
41 kg x 15
41 kg x 15
45 kg x 15
52 kg x 10
52 kg x 10

Hyperextension
0 kg x 18
0 kg x 18
0 kg x 18
0 kg x 18
 
FitNotes Workout
Wednesday, June 19, 2024



Barbell Squat
20 kg x 8
20 kg x 12
20 kg x 12
20 kg x 8

Lateral Dumbbell Raise
8 kg x 15
10 kg x 15

Lateral Machine Raise
32 kg x 15
32 kg x 15
36 kg x 15

One Arm Cable Lat Raise
9 kg x 15
11.3 kg x 14
11.3 kg x 11
11.3 kg x 12
 
FitNotes Workout
Friday, June 21, 2024

Walking
- 35:00

Cable Crossover
9 kg x 20
14 kg x 20
18 kg x 15
23 kg x 9
18 kg x 10
14 kg x 15
14 kg x 15

Converging Chest Press
66 kg x 15
66 kg x 10
52 kg x 15
52 kg x 15

Converging Chest Press Stood Up
39 kg x 20
45 kg x 20
52 kg x 13
59 kg x 10
 
FitNotes Workout
Saturday, June 22, 2024

Walking
35:00

Lat Pulldown
45 kg x 15
73 kg x 7
59 kg x 10
59 kg x 10
59 kg x 7
59 kg x 10
59 kg x 9

Hyperextension
0 kg x 18
0 kg x 18
0 kg x 18
0 kg x 18

Diverging Seated Row Machine
32 kg x 20
41 kg x 15
50 kg x 10
50 kg x 10
50 kg x 7
 
FitNotes Workout
Monday, June 24, 2024

Walking
35:00

Dumbbell Concentration Curl
10 kg x 15
12 kg x 15
14 kg x 10
14 kg x 6

EZ-Bar Curl
10 kg x 15
15 kg x 15
20 kg x 15
25 kg x 6
25 kg x 6

Rope Push Down
18 kg x 20
23 kg x 13
23 kg x 15
23 kg x 12

Long Rope Pullback - Cable
9 kg x 15
9 kg x 15
9 kg x 12
9 kg x 12
 
First day back after Glastonbury and that was workout was tough so just did a bit of a chilled one to get back in the flow…

FitNotes Workout
Saturday, July 6, 2024

Converging Chest Press
39 kg x 20
52 kg x 20
66 kg x 12
66 kg x 10

Lat Pulldown
45 kg x 15
45 kg x 15
45 kg x 10

Seated Machine Curl
32 kg x 12
32 kg x 12
32 kg x 12

Long Rope Pullback - Cable
9 kg x 15
9 kg x 15
9 kg x 15
9 kg x 15
 
I am in good shape for the shape I am in!!! Ha ha ha
I started a log. If u suffer from insomnia give it a look

Invalid Link Removed
 
FitNotes Workout
Monday, July 8, 2024

Walking
35:00

Converging Shoulder Press
9 kg x 20
14 kg x 20
18 kg x 20
23 kg x 15
23 kg x 13

Lateral Machine Raise
18 kg x 20
23 kg x 20
27 kg x 20
32 kg x 15
36 kg x 15
41 kg x 12
45 kg x 10

Lateral Dumbbell Raise
10 kg x 12
10 kg x 12
10 kg x 12
 
FitNotes Workout
Tuesday, July 9, 2024

Walking
35:00

Lying Leg Curl Machine
27 kg x 20
27 kg x 20
27 kg x 20
27 kg x 20

Glute Trainer
20 kg x 15
20 kg x 15
20 kg x 15
20 kg x 15

Standing Calf Raise Machine
15 kg x 20
15 kg x 20
15 kg x 20
 
FitNotes Workout
Wednesday, July 10, 2024

Time constraints so short session

Walking
25:00

Rear Delt Dumbbell Raise
14 kg x 15
14 kg x 14
14 kg x 14
 
FitNotes Workout
Friday, July 12, 2024

Wanted to make up for yesterday as had a short session the day before and snacked a bit over what I’m trying to keep my calories around.

As body fat is getting lower and calories slowly decrease it is starting to become testing in the diet department.

Walking
55:00

Cable Crossover
9 kg x 20
9 kg x 20
14 kg x 20
14 kg x 20
18 kg x 8
18 kg x 12
18 kg x 12

Lower Cable Crossover (Lower Chest)
9 kg x 18
9 kg x 18
14 kg x 20
18 kg x 10
18 kg x 12

Incline Smith Machine Press
20 kg x 10
20 kg x 10
20 kg x 9
20 kg x 8
 
FitNotes Workout
Saturday, July 13, 2024

Lat Pulldown
45 kg x 15
73 kg x 10
73 kg x 6
66 kg x 8
59 kg x 10

Dumbbell Row
18 kg x 12
20 kg x 12
26 kg x 10

Diverging Seated Row Machine
36 kg x 15
45 kg x 12
52 kg x 5

Hyperextension
0 kg x 18
0 kg x 18
0 kg x 18
0 kg x 18
 
Gordon_Bennet said:
FitNotes Workout
Friday, July 12, 2024

Wanted to make up for yesterday as had a short session the day before and snacked a bit over what I’m trying to keep my calories around.

As body fat is getting lower and calories slowly decrease it is starting to become testing in the diet department.

Walking
55:00

Cable Crossover
9 kg x 20
9 kg x 20
14 kg x 20
14 kg x 20
18 kg x 8
18 kg x 12
18 kg x 12

Lower Cable Crossover (Lower Chest)
9 kg x 18
9 kg x 18
14 kg x 20
18 kg x 10
18 kg x 12

Incline Smith Machine Press
20 kg x 10
20 kg x 10
20 kg x 9
20 kg x 8
Click to expand...
Don’t feel bad. My weight is doing a “yo-yo” thing of sorts. During the work week I’m good. Weight slowly drops. Then the weekend hits and I feast like a Sultan and I’m right back where I started. 😤
 
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