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Gordon Bennets Workout Log Adventure

FitNotes Workout
Tuesday, December 10, 2024

Pectoral Fly Machine
66 kg x 7
127 kg x 14
127 kg x 7
127 kg x 5

Plate Machine Vertical Grip
40 kg x 8
80 kg x 4
110 kg x 5
110 kg x 5
110 kg x 4

Flat Grip Press Machine
60 kg x 15
60 kg x 7

Pull Up
0 kg x 9
0 kg x 4
0 kg x 4

Machine Row
30 kg x 13
30 kg x 10
30 kg x 8

Cable Single Arm Lat Pulldown
4.5 kg x 18
4.5 kg x 25
4.5 kg x 20

Lateral Dumbbell Raise
6 kg x 30
6 kg x 20
 
FitNotes Workout
Wednesday, December 11, 2024

One Arm Cable Lat Raise
3.4 kg x 15
7.9 kg x 12
7.9 kg x 12

Smith Close Grip Chest Press
10 kg x 15
15 kg x 15
15 kg x 15
20 kg x 15
30 kg x 9
30 kg x 6

Long Rope Pulldown
9 kg x 20
14 kg x 9
14 kg x 9

One Arm Cable Bicep Curl
3.4 kg x 15
12.5 kg x 15
12.5 kg x 10
12.5 kg x 11

Dumbbell Concentration Curl
10 kg x 14
12 kg x 9
12 kg x 8

Converging Shoulder Press
50 kg x 2

Cable Face Pull
14 kg x 15
20.3 kg x 20
23 kg x 15
 
FitNotes Workout
Friday, December 13, 2024

Rack Pull
0 kg x 15
15 kg x 15
25 kg x 15
25 kg x 20
35 kg x 12

One Leg Extension
18 kg x 12
32 kg x 12
32 kg x 11

Lying Leg Curl Machine
23 kg x 10
68 kg x 3
68 kg x 4

Leg Press Plate Machine
75 kg x 15

Single Leg Stood Calf Raise
60 kg x 12
60 kg x 12

Crunch Machine
50 kg x 18
91 kg x 5
 
FitNotes Workout
Saturday, December 14, 2024

Plate Machine Vertical Grip
40 kg x 8
80 kg x 10
80 kg x 8
110 kg x 6
110 kg x 6
110 kg x 5

Pectoral Fly Machine
93 kg x 5
127 kg x 7
127 kg x 6
127 kg x 3

Pull Up
0 kg x 8
0 kg x 6
0 kg x 6

Cable Single Arm Lat Pulldown
4.5 kg x 16
9 kg x 12
9 kg x 12

Machine Row
30 kg x 15
30 kg x 12
30 kg x 7

Lateral Dumbbell Raise
4 kg x 30
12 kg x 12
14 kg x 4

Long Rope Pulldown
9 kg x 20
9 kg x 12
9 kg x 7

Flat Grip Press Machine
60 kg x 8
60 kg x 10

Seated Machine Curl
14 kg x 12
41 kg x 15
41 kg x 8

Dumbbell Concentration Curl
12 kg x 10
 
FitNotes Workout
Monday, December 16, 2024

Rack Pull
15 kg x 15
25 kg x 15
35 kg x 15
40 kg x 12

Lying Leg Curl Machine
23 kg x 12
64 kg x 4
64 kg x 5

Leg Press
52 kg x 15
93 kg x 15
100 kg x 15

Glute Ham Trainer
0 kg x 5
0 kg x 3

One Leg Extension
18 kg x 12
32 kg x 12
32 kg x 11

Crunch Machine
50 kg x 12
91 kg x 6
91 kg x 5

Single Leg Stood Calf Raise
60 kg x 15
60 kg x 10
60 kg x 10
 
FitNotes Workout
Tuesday, December 17, 2024

Plate Machine Vertical Grip
40 kg x 8
80 kg x 12
110 kg x 7
110 kg x 6
110 kg x 4

Flat Grip Press Machine
80 kg x 9
80 kg x 6

Pectoral Fly Machine
66 kg x 12
127 kg x 5
127 kg x 3
93 kg x 5
73 kg x 11

Machine Row
As a note ive been doing these single armed with lifting straps and real slow movement and a nice squeeze
30 kg x 16
30 kg x 13
40 kg x 5

Pull Up
0 kg x 5

Cable Single Arm Lat Pulldown
I love these. WeightReally light and a great ROM and you can really feel the lats engage on the whole motion and burns like hell. Too heavy and it starts to tax the tricep.
4.5 kg x 16
9 kg x 12
9 kg x 12

Lateral Dumbbell Raise
4 kg x 30
8 kg x 8
14 kg x 8
14 kg x 7

Long Rope Pulldown
9 kg x 25
9 kg x 15
9 kg x 9

Dumbbell Hammer Curl
14 kg x 20
16 kg x 10

Dumbbell Concentration Curl
12 kg x 7
12 kg x 6
 
FitNotes Workout
Thursday, December 19, 2024

Hack Squat Machine
0 kg x 20
10 kg x 20
20 kg x 20
25 kg x 19

Rack Pull
15 kg x 15
25 kg x 15
35 kg x 7

Standing Calf Raise Machine
50 kg x 12
50 kg x 12
50 kg x 12

Dumbell Shrug
42 kg x 12
42 kg x 16
42 kg x 12
 
FitNotes Workout
Saturday, December 21, 2024

Plate Machine Vertical Grip
40 kg x 14
80 kg x 12
110 kg x 6
110 kg x 5
110 kg x 4

Pectoral Fly Machine
66 kg x 11
127 kg x 5
113 kg x 9
113 kg x 9

Flat Grip Press Machine
60 kg x 15
80 kg x 5

Pull Up
0 kg x 10
0 kg x 5

Machine Row
35 kg x 11
35 kg x 10
35 kg x 8

Cable Single Arm Lat Pulldown
4.5 kg x 20
4.5 kg x 20
4.5 kg x 20

Lateral Dumbbell Raise
4 kg x 30
8 kg x 6
14 kg x 9
14 kg x 6

Dumbbell Concentration Curl
12 kg x 11
12 kg x 10
12 kg x 9

Long Rope Pulldown
11.3 kg x 25
11.3 kg x 12
11.3 kg x 8
 
FitNotes Workout
Tuesday, December 24, 2024

Leg Press
52 kg x 15
93 kg x 12
100 kg x 15

One Leg Extension
18 kg x 15
32 kg x 12
32 kg x 9

Hack Squat Machine
25 kg x 15
25 kg x 15

Single Leg Stood Calf Raise
A note on these sets. I do way more than 15 reps. It’s 15 on each leg. Then as many as possible double leg. Then single leg no weight till I’m in agony and the ankle won’t move any more.
Then repeat but only 12 reps the second set. This is how I’ve always done these single leg calf raises.

60 kg x 15
60 kg x 12

Sleds
For a bit of conditioning to mix it up. Also, it’s nearly Christmas so sleds are apt.
0 kg x 2
50 kg x 2
60 kg x 2
60 kg x 2
60 kg x 2

Crunch Machine
50 kg x 15
93 kg x 7
93 kg x 6
 
FitNotes Workout
Friday, December 27, 2024

I’ve noticed actually over the last few weeks my strength is not progressing and even lapsing a bit on the first chest exercise.

Weight is going up and body fat is staying around 13%. But my sleep is awful and I do feel uncomfortable at the weight I’m at now and that could be contributing to the bad sleep?

Is that normal for those on a bulk?

Plate Machine Vertical Grip
40 kg x 15
80 kg x 12
110 kg x 6
110 kg x 4
110 kg x 4

Pectoral Fly Machine
66 kg x 15
120 kg x 9
120 kg x 6
120 kg x 3

Flat Grip Press Machine
60 kg x 12
60 kg x 10

Pull Up
0 kg x 8
0 kg x 6

Machine Row
30 kg x 16
30 kg x 12
30 kg x 12

Cable Single Arm Lat Pulldown
4.5 kg x 20
4.5 kg x 20
4.5 kg x 25

Lateral Dumbbell Raise
4 kg x 30
8 kg x 8
14 kg x 6
12 kg x 6

Long Rope Pulldown
11.3 kg x 21
11.3 kg x 11
11.3 kg x 9

Seated Machine Curl
36 kg x 16
41 kg x 8
41 kg x 7

EZ-Bar Curl
15 kg x 15
15 kg x 9
15 kg x 7
 
FitNotes Workout
Sunday, December 29, 2024

Gone for an 80% drop in some of the weight lifts as I do feel considerably weaker now I’ve come off cycle for a bit. Looking at running IGF1 again in the new year. That without the rest of the cycle, will see what difference I might notice in lifts from that.

Leg Press Plate Machine
25 kg x 15
50 kg x 15
75 kg x 15
100 kg x 8
100 kg x 8

Rack Pull
0 kg x 15
10 kg x 15
20 kg x 12
30 kg x 12
40 kg x 10

Lying Leg Curl Machine
32 kg x 12
59 kg x 6
59 kg x 5
59 kg x 5

Single Leg Stood Calf Raise
60 kg x 15
60 kg x 15

Glute Ham Trainer
0 kg x 4
0 kg x 1

Crunch Machine
50 kg x 15
73 kg x 15
73 kg x 7
73 kg x 4
 
FitNotes Workout
Monday, December 30, 2024

Plate Machine Vertical Grip
40 kg x 15
80 kg x 12
100 kg x 8
100 kg x 8

Pectoral Fly Machine
66 kg x 10
120 kg x 7
93 kg x 13
93 kg x 13

Flat Grip Press Machine
80 kg x 6
80 kg x 5

Lat Pulldown
79 kg x 8
79 kg x 8

Lateral Dumbbell Raise
4 kg x 30
8 kg x 10
12 kg x 6

Cable Single Arm Lat Pulldown
6.8 kg x 20
6.8 kg x 20
6.8 kg x 20

Kettlebell Rotations Overhead
4 kg x 20
6 kg x 20
8 kg x 20
 
FitNotes Workout
Thursday, January 2, 2025

Plate Machine Vertical Grip
40 kg x 15
80 kg x 12
100 kg x 9
100 kg x 6

Pectoral Fly Machine
66 kg x 8
100 kg x 12
100 kg x 8
100 kg x 9

Flat Grip Press Machine
70 kg x 10
70 kg x 9

Lat Pulldown
86 kg x 8
86 kg x 6

Lateral Dumbbell Raise
4 kg x 30
10 kg x 10
12 kg x 10

Kettlebell Rotations Overhead
6 kg x 20
8 kg x 20
10 kg x 20

Long Rope Pulldown
11.3 kg x 25
11.3 kg x 19
11.3 kg x 8

Dumbbell Hammer Curl
16 kg x 20
18 kg x 13
 
I was reading through and my adhd keeps making me loose track. What's the issue with the loss of strength? I can say that I go through periods where I'm a little weaker, it's normal in strength training, especially if you had been progressing for a while.

Also, I've never noticed any strength gains from igf, I just notice a cosmetic effect, better pumps ect. At about 300-400mcg was where it got really noticeable but that would get stupid expensive, I had stocked up with my rep pay for Maresearch so I had like 10 bttls to play with at the time
 
When my strength goes stale or backwards I do one of the following, change the exercise in question, change my rep ranges, if training heavy I lighten the load to 15 rep sets but those 15 rep sets should be a struggle to finish, after 10-12 it should be really hard but doable and try to start adding weight in that rep range. If I'm on cycle and not worried about my waistline I also may just cram more food and add a little more gear
 
FitNotes Workout
Saturday, January 4, 2025

Leg Press Plate Machine
25 kg x 15
50 kg x 15
75 kg x 15
100 kg x 10
100 kg x 10

Rack Pull
0 kg x 15
10 kg x 15
20 kg x 13
30 kg x 13
40 kg x 12

Lying Leg Curl Machine
32 kg x 15
59 kg x 8
59 kg x 5
59 kg x 5

Single Leg Stood Calf Raise
60 kg x 15
60 kg x 15

Glute Ham Trainer
0 kg x 4
0 kg x 1

Crunch Machine
50 kg x 15
73 kg x 15
73 kg x 10
73 kg x 6
 
Smont said:
I was reading through and my adhd keeps making me loose track. What's the issue with the loss of strength? I can say that I go through periods where I'm a little weaker, it's normal in strength training, especially if you had been progressing for a while.

Also, I've never noticed any strength gains from igf, I just notice a cosmetic effect, better pumps ect. At about 300-400mcg was where it got really noticeable but that would get stupid expensive, I had stocked up with my rep pay for Maresearch so I had like 10 bttls to play with at the time
Click to expand...

I’ve plateaued on strength so what I did was drop the exercises weight by 80%. I’ll just work back up, there’s been a couple of exercises I’ve swapped out but otherwise stuck to my programme. I’m back up to around 15% bf so will do a mini cut and add some Var to help retain muscle. Will do about 4 weeks just to get around 12% again. Then bulk and hopefully have an easier time keeping excessive calories under control now holidays are over.

On the IGF, yeah hard for me to say on the impact as I had other compounds going. Will have a go off cycle.
 
If you ride the cut out to 9 or 10% it will give you longer windows to add muscle. It's really hard to make significant gains or losses in short 4-6 week blocks. Like..... I can absolutely drop 15-20lbs in a month, I've actually done it in a week before to make a weight class. But realistically the 20lbs in a month is mostly from water loss, actual less food in you and a mixture of fat and muscle, but if I wanted to loose 15-20lbs of FAT, that's gonna take 12 to 20 weeks if I want to keep that muscle or even build a small amount in the process (if on cycle and everything goes perfect).

On the other end of the spectrum, the best bodybuilders in the world who live the lifestyle and are on gear all the time, those guys add about 10-12lbs of muscle in a year. About a pound per month. There definitely gaining more then a pound a month, but muscle tissue, about a pound a month is like the holy grail of gains for muscle.

Just don't get stuck going back and forth 10lbs up and down to gain and loose 3-4% bf. It's a long slow process. It's tough because when a 250lb BB cuts 20lbs they just look jacked, when guys like us drop 20lbs we feel like we're tiny and lost all our muscle lol. It makes it hard to do thing productively in the long run. I'm guilty as charged
 
FitNotes Workout
Sunday, January 5, 2025



Plate Machine Vertical Grip
40 kg x 15
80 kg x 12
100 kg x 11
100 kg x 8

Pectoral Fly Machine
66 kg x 8
100 kg x 15
100 kg x 10
100 kg x 7

Flat Grip Press Machine
70 kg x 12
70 kg x 7

Lat Pulldown
86 kg x 9
86 kg x 8

Lateral Dumbbell Raise
4 kg x 30
8 kg x 12
14 kg x 7

Kettlebell Rotations Overhead
6 kg x 20
8 kg x 20
10 kg x 20

Long Rope Pulldown
14 kg x 22
14 kg x 12
14 kg x 11

Dumbbell Hammer Curl
16 kg x 20
18 kg x 13
 
FitNotes Workout
Monday, January 6, 2025

Machine Row
30 kg x 16
30 kg x 15
40 kg x 10

Cable Single Arm Lat Pulldown
6.8 kg x 20
9 kg x 20
11.3 kg x 15

Dumbbell Concentration Curl
12 kg x 15
14 kg x 10
14 kg x 11

One Arm Cable Bicep Curl
12.5 kg x 9
12.5 kg x 8
12.5 kg x 5

Pull Up
0 kg x 4
 
FitNotes Workout
Thursday, January 9, 2025

Dropped back and Bis today. Will tackle them tomorrow.

Plate Machine Vertical Grip
40 kg x 15
80 kg x 12
100 kg x 8
100 kg x 8
100 kg x 6

Pectoral Fly Machine
100 kg x 15
100 kg x 13
100 kg x 10

Flat Grip Press Machine
70 kg x 15
70 kg x 12

Lateral Dumbbell Raise
4 kg x 30
10 kg x 14
14 kg x 8

Kettlebell Rotations Overhead
6 kg x 20
10 kg x 20
10 kg x 20

Long Rope Pulldown
16.3 kg x 10
14 kg x 15
14 kg x 11

Converging Chest Press Machine
52 kg x 15
73 kg x 8
73 kg x 5
 
FitNotes Workout
Wednesday, January 8, 2025



Leg Press Plate Machine
25 kg x 15
50 kg x 15
75 kg x 15
100 kg x 11
100 kg x 10

Rack Pull
0 kg x 15
10 kg x 15
20 kg x 15
30 kg x 15
40 kg x 15

Lying Leg Curl Machine
59 kg x 10
59 kg x 6
59 kg x 5

Single Leg Stood Calf Raise
60 kg x 15
60 kg x 15

Glute Ham Trainer
0 kg x 2

Crunch Machine
50 kg x 15
73 kg x 15
73 kg x 10
73 kg x 6
 
FitNotes Workout
Friday, January 10, 2025

Lat Pulldown
86 kg x 10
86 kg x 10
86 kg x 5

Machine Row
30 kg x 16
30 kg x 15
40 kg x 10

Cable Single Arm Lat Pulldown
9 kg x 16
9 kg x 16
9 kg x 19

Diverging Seated Row Machine
45 kg x 12
45 kg x 12

Dumbbell Hammer Curl
18 kg x 20
18 kg x 7

Dumbbell Concentration Curl
14 kg x 7
14 kg x 7
 
FitNotes Workout
Saturday, January 11, 2025

Pushed too far on rack pull and pulled my back - in the wrong way. Finished routine off lightly and carefully. Partied that night but was kinda fucked up from drink and a tiny bit of shroom tincture. Plus I’d had 200mg of tramadol. Next day woke up and was in pre-back spasm mode. Few howls of pain, then felt a crunch in my lower spine that hurt like ****. Then my back eased off and most the movement came back. Think it must have popped back into place. Feeling a bit bruised the day after but much better than I thought I’d be.

Have added 50mg Var for the next few weeks while I do a mini cut and obviously feeling stronger hence why I pushed myself a bit too hard on the rack pull. From now on I’m just going to do comfortable weight on the rack pulls and just expect to have a lot of RIR when I do this exercise.

Leg Press Plate Machine
25 kg x 15
50 kg x 15
75 kg x 15
100 kg x 12
100 kg x 12

Rack Pull
0 kg x 8
25 kg x 15
35 kg x 15
45 kg x 15
45 kg x 4 - back went snap crackle pop

One Leg Extension
25 kg x 20
25 kg x 20

Single Leg Stood Calf Raise
60 kg x 15
60 kg x 15

Crunch Machine
45 kg x 15
45 kg x 20
45 kg x 15
 
If you pulled something on rack pulls you might wanna baby your lower back for a few weeks. It's a spot that's notorious for repeat injuries🙋‍♂️pulling heavy is addictive 😆 🤣 😂
 
Like maybe completely skip them for a few weeks, do a chest supported exercise instead to take the lower back out. Either way, be careful. Injuries suck and kill gains
 
FitNotes Workout
Monday, January 13, 2025


Plate Machine Vertical Grip
40 kg x 15
80 kg x 12
80 kg x 12
80 kg x 9
80 kg x 6

Pectoral Fly Machine
73 kg x 15
100 kg x 10
100 kg x 6
100 kg x 8

Flat Grip Press Machine
70 kg x 7
70 kg x 6

Lateral Dumbbell Raise
4 kg x 30
10 kg x 15
10 kg x 15

Kettlebell Rotations Overhead
6 kg x 20
10 kg x 20
10 kg x 20

Long Rope Pulldown
14 kg x 17
14 kg x 12
14 kg x 7

Converging Chest Press Machine
52 kg x 15
73 kg x 8
73 kg x 5
20 kg x 30
20 kg x 15
 
FitNotes Workout
Thursday, January 16, 2025

Diverging Lat Pulldown
52 kg x 20
86 kg x 10
86 kg x 6

Machine Row
30 kg x 16
30 kg x 12
40 kg x 12

Cable Single Arm Lat Pulldown
9 kg x 15
9 kg x 14
9 kg x 15

Rear Delt Machine Fly
66 kg x 7
59 kg x 9
59 kg x 6

Dumbbell Concentration Curl
14 kg x 12
14 kg x 7
14 kg x 7
 
FitNotes Workout
Friday, January 17, 2025

Plate Machine Vertical Grip
40 kg x 15
80 kg x 12
80 kg x 12
80 kg x 8
80 kg x 6

Pectoral Fly Machine
66 kg x 8
100 kg x 14
100 kg x 11
100 kg x 7

Flat Grip Press Machine
60 kg x 9
60 kg x 6

Lateral Dumbbell Raise
6 kg x 20
10 kg x 20
12 kg x 10
12 kg x 10

Kettlebell Rotations Overhead
6 kg x 20
10 kg x 20
10 kg x 20

Long Rope Pulldown
14 kg x 18
14 kg x 14
14 kg x 8
 
Smont said:
Like maybe completely skip them for a few weeks, do a chest supported exercise instead to take the lower back out. Either way, be careful. Injuries suck and kill gains
Click to expand...
Yes mate keeping away from them for a while and when I return I think I’ll just make a rule to keep the weight sensible and not challenging as such. Definitely sucks and not first time I’ve had to talk myself down from them.
 
PolishHamm3r77 said:
I haven’t taken tramadol in so long I forget if 200mgs is a lot🤣

Glad to see you are putting the work in!!!
Click to expand...
Well feels a bit nauseous tbh and is an appetite killer which ain’t a bad thing atm. I can keep protein high and still get enough calories not to lose too quickly. It’s been a useful tool, but not something I’ll reach for every time I want to cut lol.

The works going in brother, and the seeds sown are a grow in’
 
FitNotes Workout
Tuesday, January 21, 2025



Plate Machine Vertical Grip
40 kg x 20
40 kg x 15
80 kg x 15
80 kg x 10
80 kg x 8

Flat Grip Press Machine
70 kg x 7
70 kg x 6

Lateral Dumbbell Raise
4 kg x 30
8 kg x 20
10 kg x 20
12 kg x 10

Kettlebell Rotations Overhead
6 kg x 20
10 kg x 20
10 kg x 20

Long Rope Pulldown
14 kg x 18
14 kg x 13
14 kg x 9

Converging Chest Press Machine
52 kg x 15
73 kg x 8
73 kg x 5
20 kg x 30
20 kg x 15

Seated Machine Fly
27 kg x 15
41 kg x 15
50 kg x 12
50 kg x 11
 
FitNotes Workout
Wednesday, January 22, 2025



Diverging Lat Pulldown
39 kg x 15
86 kg x 10
86 kg x 6
86 kg x 6

Machine Row
35 kg x 12
35 kg x 13
35 kg x 12

Cable Single Arm Lat Pulldown
9 kg x 15
9 kg x 16
9 kg x 15

Rear Delt Machine Fly
66 kg x 7
59 kg x 9
59 kg x 6

Dumbbell Concentration Curl
14 kg x 15
16 kg x 7
14 kg x 7
 
FitNotes Workout
Tuesday, January 28, 2025



Leg Press Plate Machine
25 kg x 15
25 kg x 12
50 kg x 15
75 kg x 10
75 kg x 10

Rack Pull
0 kg x 15
10 kg x 10
15 kg x 10
20 kg x 8
20 kg x 8

Lying Leg Curl Machine
59 kg x 9
59 kg x 6
59 kg x 4

Single Leg Stood Calf Raise
60 kg x 15
60 kg x 15

Glute Ham Trainer
0 kg x 0

Crunch Machine
50 kg x 15
73 kg x 10
73 kg x 5
73 kg x 4
 
FitNotes Workout
Wednesday, January 29, 2025



Plate Machine Vertical Grip
40 kg x 15
40 kg x 15
80 kg x 15
80 kg x 7
80 kg x 5

Flat Grip Press Machine
70 kg x 7
70 kg x 6

Lateral Dumbbell Raise
4 kg x 30
10 kg x 15
12 kg x 10

Kettlebell Rotations Overhead
6 kg x 20
10 kg x 20
10 kg x 20

Long Rope Pulldown
9 kg x 20
14 kg x 13
14 kg x 9

Converging Chest Press Machine
73 kg x 10
73 kg x 10
73 kg x 6

Seated Machine Fly
27 kg x 15
41 kg x 15
50 kg x 12
50 kg x 11

Pectoral Fly Machine
66 kg x 10
100 kg x 14
100 kg x 8
100 kg x 7
 
FitNotes Workout
Thursday, January 30, 2025



Diverging Lat Pulldown
45 kg x 15
86 kg x 9
86 kg x 7
86 kg x 5

Machine Row
35 kg x 15
35 kg x 12
40 kg x 6

Cable Single Arm Lat Pulldown
11.3 kg x 10
9 kg x 12
9 kg x 12

Rear Delt Machine Fly
66 kg x 7
59 kg x 9
59 kg x 6

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

Dumbbell Hammer Curl
18 kg x 20
18 kg x 10
 
FitNotes Workout
Sunday, February 2, 2025



Leg Press
52 kg x 16
100 kg x 15

Rack Pull
0 kg x 11
10 kg x 15
15 kg x 10
15 kg x 12
15 kg x 10

Lying Leg Curl Machine
59 kg x 9
59 kg x 6
59 kg x 4

Single Leg Stood Calf Raise
60 kg x 15
60 kg x 15

Crunch Machine
50 kg x 15
73 kg x 10
73 kg x 7
73 kg x 5

Leg Press Plate Machine
50 kg x 12
75 kg x 12
75 kg x 12
 
FitNotes Workout
Monday, February 3, 2025



Plate Machine Vertical Grip
40 kg x 16
40 kg x 15
80 kg x 15
80 kg x 9
80 kg x 6

Lateral Dumbbell Raise
4 kg x 30
10 kg x 15
12 kg x 10

Kettlebell Rotations Overhead
6 kg x 20
10 kg x 20
10 kg x 20

Long Rope Pulldown
9 kg x 12
14 kg x 8
14 kg x 11

Converging Chest Press Machine
73 kg x 12
73 kg x 10
73 kg x 6

Seated Machine Fly
41 kg x 15
50 kg x 12
50 kg x 12

Flat Dumbbell Fly
12 kg x 15
16 kg x 15
22 kg x 12
24 kg x 10
 
FitNotes Workout
Tuesday, February 4, 2025



Diverging Lat Pulldown
45 kg x 15
86 kg x 10
86 kg x 8
86 kg x 7

Machine Row
35 kg x 15
35 kg x 15
40 kg x 10

Cable Single Arm Lat Pulldown
11.3 kg x 12
9 kg x 15
9 kg x 12

Rear Delt Machine Fly
66 kg x 7
59 kg x 9
59 kg x 6

Dumbbell Concentration Curl
14 kg x 15
16 kg x 8
16 kg x 8
 
FitNotes Workout
Thursday, February 6, 2025

Don’t think leg press was deep enough so seemed to be able to go heavier today

Rack Pull
0 kg x 12
10 kg x 15
15 kg x 12
20 kg x 12
20 kg x 12

Single Leg Stood Calf Raise
60 kg x 15
60 kg x 16

Crunch Machine
50 kg x 12
73 kg x 10
73 kg x 7
73 kg x 5

Leg Press
52 kg x 16
93 kg x 15
100 kg x 25
113 kg x 15

One Leg Extension
32 kg x 14
32 kg x 14
 
FitNotes Workout
Sunday, February 9, 2025



Plate Machine Vertical Grip
40 kg x 16
40 kg x 15
80 kg x 15
80 kg x 12
80 kg x 8

Long Rope Pulldown
9 kg x 20
14 kg x 11
14 kg x 9

Flat Dumbbell Fly
22 kg x 12
22 kg x 12

Pectoral Fly Machine
100 kg x 12
93 kg x 10
93 kg x 9

Incline Dumbbell Bench Press
26 kg x 14
26 kg x 7
 
FitNotes Workout
Monday, February 10, 2025

Lateral Machine Raise
18 kg x 20
27 kg x 18
41 kg x 16
54 kg x 15
64 kg x 12
68 kg x 10

Cable Face Pull
32 kg x 15
41 kg x 8
41 kg x 7

Lateral Dumbbell Raise
6 kg x 15
10 kg x 15
10 kg x 8
10 kg x 8

Kettlebell Rotations Overhead
6 kg x 20
8 kg x 20
8 kg x 20
 
FitNotes Workout
Tuesday, February 11, 2025



Diverging Lat Pulldown
45 kg x 15
59 kg x 15
86 kg x 8
86 kg x 7

Machine Row
35 kg x 15
40 kg x 12
40 kg x 12

Cable Single Arm Lat Pulldown
11.3 kg x 15
11.3 kg x 12
9 kg x 15

Dumbbell Concentration Curl
16 kg x 12
16 kg x 9
16 kg x 6
 
FitNotes Workout
Wednesday, February 12, 2025



Rack Pull
0 kg x 12
10 kg x 12
15 kg x 12
20 kg x 10
20 kg x 12

Single Leg Stood Calf Raise
60 kg x 16
60 kg x 16

Crunch Machine
50 kg x 12
73 kg x 13
73 kg x 9
73 kg x 5

Leg Press
52 kg x 15
93 kg x 15
113 kg x 15
113 kg x 15

One Leg Extension
32 kg x 15
32 kg x 15
 
FitNotes Workout
Friday, February 14, 2025



Plate Machine Vertical Grip
40 kg x 16
40 kg x 15
90 kg x 15
100 kg x 9
100 kg x 5

Long Rope Pulldown
9 kg x 20
14 kg x 15
14 kg x 12
14 kg x 7

Pectoral Fly Machine
93 kg x 12
93 kg x 8
93 kg x 6

Incline Dumbbell Bench Press
26 kg x 14
26 kg x 7

Seated Machine Fly
32 kg x 15
54 kg x 15
54 kg x 12

Flat Grip Press Machine
80 kg x 7
80 kg x 5
60 kg x 9
 
FitNotes Workout
Monday, February 17, 2025



Lateral Machine Raise
23 kg x 17
32 kg x 18
41 kg x 18
59 kg x 15
68 kg x 13
68 kg x 8

Cable Face Pull
32 kg x 15
41 kg x 10
41 kg x 9

Lateral Dumbbell Raise
6 kg x 15
10 kg x 15
10 kg x 10
10 kg x 8

Kettlebell Rotations Overhead
6 kg x 20
8 kg x 20
8 kg x 20
 
FitNotes Workout
Tuesday, February 18, 2025

Diverging Lat Pulldown
45 kg x 15
59 kg x 5
93 kg x 7
86 kg x 7

Cable Single Arm Lat Pulldown
11.3 kg x 15
11.3 kg x 10
9 kg x 12

Diverging Seated Row Machine
49 kg x 15
49 kg x 15
49 kg x 12
49 kg x 9

Dumbbell Hammer Curl
20 kg x 16
20 kg x 14

Plate Hammer Curl
20 kg x 19
25 kg x 6
 
FitNotes Workout
Monday, February 24, 2025

Leg Press Plate Machine
25 kg x 20
50 kg x 15
75 kg x 16
75 kg x 15

Single Leg Stood Calf Raise
60 kg x 17
60 kg x 16

One Leg Extension
32 kg x 18
39 kg x 15

Lying Leg Curl Machine
59 kg x 12
59 kg x 8
59 kg x 5

Short ROM RDLs
14 kg x 15
14 kg x 15
 
FitNotes Workout
Tuesday, February 25, 2025


Plate Machine Vertical Grip
40 kg x 12
80 kg x 8
110 kg x 10
110 kg x 2
90 kg x 6

Pectoral Fly Machine
93 kg x 10
93 kg x 11
93 kg x 8

Incline Dumbbell Bench Press
24 kg x 10
24 kg x 6

Converging Chest Press Machine
73 kg x 12
66 kg x 8
66 kg x 8

Long Rope Pulldown
14 kg x 15
14 kg x 12
14 kg x 6
 
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