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Gordon Bennets Workout Log Adventure

Dustin07 said:
if it were me, because I make bad decisions, I likely would have done the same thing.
However if I were to give me some advice I'd tell me to get the calories back up to around 2200 probably, eat for performance and increase my cardio so that I'm still building something interesting while shedding fat through output rather than restriction. I know from experience that when you get your calories too low too regularly the metabolism can adjust and all the sudden you're at 1500 calories and wondering why you're not losing weight.

however time is also a thing, and I don't have the ability to hammer out 2 hour gym sessions every day anymore.



biggest reason I don't really like PPL is because my pull day is a leg day, for me...




happens to all of them lol. I did it once like 15 years ago and now days I subconsciously do this wild arm tuck thing when I roll over in my sleep. My brain is like NO! and it wakes me up every time I turn towards her. lol




maybe... can you post a video next time? maybe your form is off.



there is a growing body of study correlating back pain with stress etc rather than physical issues. basically that a lot of back pain can be in our heads rather than a real injury. I had that same one you're talking about. Had a musculoskeletal specialist tell me it was a torn ligament, 2 different PT's agreed, a 3rd specialist found a bone spur, crushed disc under my L5, rubbing against the sciatic and recommended surgery. ten thousand RDL's later here I am, no surgery, no pain.
Click to expand...
I think my form is very likely to be off as I twist to the left when leaning forward (to touch toes). Chiro says its common to have a slight scoliosis, not something to be concerned about. Over the years my body have compensated and core is stronger on the left side, hence the twist. Since about 25 years old it hurts my back when I sneeze. Has got better this year actually with some light yoga moves I'd tried out.

Interesting research you've found there. Is there a go to source you guys use for clinical research related to bodybuilding and diet?
 
Chest Shoulders Tris

FitNotes Workout - Sunday 3rd December 2023

** Plate Machine Vertical Grip **
- 286.6 lbs x 5 reps
- 264.55 lbs x 5 reps
- 264.55 lbs x 6 reps
- 176.37 lbs x 15 reps

** Incline Smith Machine Press **
- 77.16 lbs x 10 reps
- 77.16 lbs x 7 reps
- 77.16 lbs x 7 reps
- 66.14 lbs x 9 reps

** Pectoral Fly Machine **
- 189.6 lbs x 15 reps
- 205.03 lbs x 11 reps
- 205.03 lbs x 7 reps
- 205.03 lbs x 6 reps

** One Arm Cable Lat Raise **
- 30.86 lbs x 17 reps
- 39.68 lbs x 6 reps
- 39.68 lbs x 8 reps

** Rope Push Down **
- 59.52 lbs x 11 reps
- 59.52 lbs x 11 reps
- 59.52 lbs x 9 reps

** Long Rope Pullback - Cable **
- 19.84 lbs x 16 reps
- 30.86 lbs x 11 reps
- 30.86 lbs x 10 reps
 

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PolishHamm3r77 said:
I agree 100% it is stress related. At least w me it was. Hind sight is always 20/20. But looking back I’ve had the worst sciatic pain during the most trying times of my life. I tend to get in my own head. I am my own worst enemy.
Click to expand...

back pain can create stress, stress can create back pain, and then you get into a cycle. You could legit hurt yourself, but then create stress from the pain > cycle continues.

Gordon_Bennet said:
Just got the MRI through. Quite a few findings, notably on 3 discs. Have attached for you to have a look.
Click to expand...

personally, I don't see anything alarming or outside the norm there. Some of those findings you'd find in a ton of pain free individuals. I'm not a doc though, I just know that back pain science is grey and we are still learning a lot. @Hyde or @Resolve10 might have more in depth thoughts.
 
PolishHamm3r77 said:
What was Dr.’s words of wisdom?
Click to expand...
Got a specialist referral by the looks of it. I think it's worth exploring.

My pal who's recently had a directory said his was a herniation and mine is just a bulge so not as severe.

Warm up stretches, thorough ones would no doubt make a huge difference and so would going to Yoga. If I don't enjoy it though, I find it a lot harder a habit to form. That scan itself highlights the bulge, not any of the other artifacts that are less of a concern, its about 8 dissection images, that show slightly different detail in each.
 
this website is no good, but it touches on what a lot of studies have shown. If I can find a legit study for you I'll share it:

Invalid Link Removed
 
Bi's and light back work + light cardio

FitNotes Workout - Thursday 7th December 2023

** Seated Machine Curl **
- 141.1 lbs x 9 reps
- 141.1 lbs x 7 reps
- 130.07 lbs x 8 reps

** Dumbbell Concentration Curl **
- 26.46 lbs x 15 reps
- 30.86 lbs x 11 reps
- 30.86 lbs x 9 reps

** One Arm Seated Machine Curl **
- 30.86 lbs x 7 reps
- 19.84 lbs x 15 reps
- 30.86 lbs x 7 reps

** Pulldown With Close Handles **
- 99.21 lbs x 20 reps
- 99.21 lbs x 15 reps
- 99.21 lbs x 20 reps
- 99.21 lbs x 12 reps

Jog 11 minutes
 
Back and Bis

FitNotes Workout - Monday 11th December 2023

** Hyperextension **
- 14 reps
- 14 reps
- 14 reps
- 14 reps

** Lat Pulldown **
- 99.21 lbs x 15 reps
- 189.6 lbs x 10 reps
- 189.6 lbs x 8 reps
- 189.6 lbs x 6 reps

** Inverted Bodyweight Row **
- 15 reps
- 11 reps
- 8 reps

** Cable Curl **
- 31.97 lbs x 30 reps
- 42.55 lbs x 20 reps
- 52.47 lbs x 15 reps

** Dumbbell Concentration Curl **
- 26.46 lbs x 6 reps
- 13.23 lbs x 15 reps
- 17.64 lbs x 14 reps

** Shrugs Standing Calf Machine **
- 66.14 lbs x 15 reps
- 176.37 lbs x 15 reps
- 286.6 lbs x 15 reps
 
FitNotes Workout - Sunday 17th December 2023

** Plate Machine Vertical Grip **
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps
- 100.0 kgs x 14 reps
- 100.0 kgs x 8 reps

** Converging Chest Press Machine **
- 79.0 kgs x 13 reps
- 79.0 kgs x 9 reps
- 79.0 kgs x 7 reps

** Pectoral Fly Machine **
- 86.0 kgs x 15 reps
- 100.0 kgs x 11 reps
- 100.0 kgs x 8 reps

** Rope Push Down **
- 27.0 kgs x 14 reps
- 27.0 kgs x 10 reps
- 27.0 kgs x 8 reps

** Long Rope Pullback - Cable **
- 9.0 kgs x 15 reps
- 14.0 kgs x 10 reps
- 14.0 kgs x 8 reps
- 14.0 kgs x 11 reps
 
FitNotes Workout - Tuesday 12th December 2023

This actually preceeds the other post above...

** Crunch Machine **
- 82.0 kgs x 20 reps
- 86.0 kgs x 6 reps
- 82.0 kgs x 6 reps
- 77.0 kgs x 5 reps
- 73.0 kgs x 7 reps
- 68.0 kgs x 6 reps

** Lateral Machine Raise **
- 68.0 kgs x 20 reps
- 73.0 kgs x 15 reps
- 82.0 kgs x 10 reps

** Rear Delt Dumbbell Raise **
- 18.0 kgs x 15 reps
- 20.0 kgs x 8 reps
- 20.0 kgs x 7 reps

** Lying Leg Curl Machine **
- 45.0 kgs x 20 reps
- 50.0 kgs x 12 reps
- 54.0 kgs x 8 reps

** Calf Press Machine **
- 113.0 kgs x 20 reps
- 113.0 kgs x 15 reps
- 113.0 kgs x 15 reps

** Single Leg Calf Raise **
- 12 reps
- 12 reps
- 12 reps
 
Dustin07 said:
I had almost hit you up yesterday to see if you were still logging and here you are again lol
Click to expand...
Yeah been less training this week and weight is dropping off so I'm moving in the right direction. Diet has been a little neglected to be honest. I'll flip back soon, think the tramadol kills appetite. But holding off on MK677 till PCT which starts in couple weeks.
 
Entering PCT phase and and so for the next few weeks, the intensity of my workouts is going to down to about 40% of what I have been doing.
Logic behind this is to stop trying to grow more and keep the muscles stimulated. I'll raise calories, keep protein high and ride out until natural test is functioning again.
 
Gordon_Bennet said:
Entering PCT phase and and so for the next few weeks, the intensity of my workouts is going to down to about 40% of what I have been doing.
Logic behind this is to stop trying to grow more and keep the muscles stimulated. I'll raise calories, keep protein high and ride out until natural test is functioning again.
Basically looking to maintain for a while, once stabilised I'll likely continue cut for a bit. All depending how the next few weeks go.
Click to expand...
 
It was advice from an ex-competing BB. He said something along the lines of not burning out the rest of the gear in your body, Letting it taper off slowly rather than make your body soak it all up. I don't know if you'd agree but he said just take more rest days and don't go wild in the gym while your body adjusts. He said I won't be able to get good pumps so there's no point exerting the extra pressure while the hormones aren't properly available. Anything you're growing is just going to be counter productive.

I have zero evidence to back any of this up. I just asked him for a sensible approach during PCT.

Sounded logical to me...
 
40% for a few weeks seems bizarrely low.... I could see that in an injury situation or a deload from a strength cycle, but even deloads are starting to seem like obsolete bro science to me to some extent. I have had some decent supps like Phosphatidic Acid XT contribute to solid pumps, but generally speaking my experience is that pumps have been directly correlated to my carb intake. what's your nutrition like right now?

I'd be interested in knowing more...
 
Dustin07 said:
40% for a few weeks seems bizarrely low.... I could see that in an injury situation or a deload from a strength cycle, but even deloads are starting to seem like obsolete bro science to me to some extent. I have had some decent supps like Phosphatidic Acid XT contribute to solid pumps, but generally speaking my experience is that pumps have been directly correlated to my carb intake. what's your nutrition like right now?

I'd be interested in knowing more...
Click to expand...
My nutrition has been awful for the last 3 weeks tbh ie. Not eating enough.
Was relying a lot on protein shakes Greek yoghurt and then just eating soup and bread. Didn't track any calories or protein intake. Just wasn't feeling it have been low in mood with back pain and meds just killed appetite. However, I've taken an upward turn and have the urge to eat properly.
2500 cals and around 150g Protein.

Pumps never been an issue for me, I asked this guy what to expect during recovery and he mentioned pumps and not going too hard.
 
Workouts continuing as previously. Keep intensity up and make sure i do warm up sets. Joints feel a little sore.

FitNotes Workout - Saturday 23rd December 2023

** Plate Machine Vertical Grip **
- 264.55 lbs x 7 reps
- 220.46 lbs x 15 reps
- 242.51 lbs x 8 reps

** Converging Chest Press Machine **
- 174.16 lbs x 14 reps
- 174.16 lbs x 10 reps
- 174.16 lbs x 9 reps

** Cable Crossover **
- 9.92 lbs x 20 reps
- 19.84 lbs x 16 reps
- 30.86 lbs x 20 reps
- 39.68 lbs x 15 reps
- 50.71 lbs x 8 reps

** Rope Push Down **
- 59.52 lbs x 13 reps
- 59.52 lbs x 13 reps
- 59.52 lbs x 10 reps

** Long Rope Pullback - Cable **
- 19.84 lbs x 15 reps
- 30.86 lbs x 9 reps
- 30.86 lbs x 10 reps
 
On the road now till NY so unlikely to get a workout in between now and then.



Calories likely to be high and in all the wrong nutrients, alcohol and sugar. Protein will be hard to say but likely to be high.



FitNotes Workout - Sunday 24th December 2023



** Seated Machine Curl **

- 130.07 lbs x 14 reps

- 130.07 lbs x 6 reps

- 119.05 lbs x 8 reps

- 119.05 lbs x 7 reps

- 99.21 lbs x 9 reps



** Dumbbell Concentration Curl **

- 22.05 lbs x 12 reps

- 17.64 lbs x 16 reps

- 22.05 lbs x 8 reps

- 17.64 lbs x 15 reps

- 17.64 lbs x 15 reps



** Lat Pulldown **

- 99.21 lbs x 15 reps

- 189.6 lbs x 7 reps

- 174.16 lbs x 5 reps

- 145.5 lbs x 9 reps

- 145.5 lbs x 8 reps



** Hyperextension **

- 15 reps

- 15 reps

- 15 reps

- 15 reps



** Diverging Seated Row Machine **

- 59.52 lbs x 20 reps

- 79.37 lbs x 15 reps

- 79.37 lbs x 15 reps

- 90.39 lbs x 11 reps



Looking at BRO Split next year. Might do that and slowly raise sets. Going to test this 'new' study on the 52 sets a week on a single muscle group. See if it benefits me.

Will wait till post recovery though.
 
Putting up some nice numbers!
Holidays make the diet a challenge. I’m postponing my cut until jan1 Was going to start nov 1 but figured the holidays would set me up for failure

keep in mind the 52 sets study was done on quads. Not small muscle groups and not the entire body all at once
 
PolishHamm3r77 said:
Putting up some nice numbers!
Holidays make the diet a challenge. I’m postponing my cut until jan1 Was going to start nov 1 but figured the holidays would set me up for failure

keep in mind the 52 sets study was done on quads. Not small muscle groups and not the entire body all at once
Click to expand...
Thats fair, might just up volume on a lagging group and see how it fares. 52 sets is a heck of a lot.

Actually pretty happy with the progress, appreciate your encouragement.
 
Gordon_Bennet said:
Thats fair, might just up volume on a lagging group and see how it fares. 52 sets is a heck of a lot.

Actually pretty happy with the progress, appreciate your encouragement.
Click to expand...
It’s not a track meet, it’s a marathon. Rome wasn’t built in a day
And a third colloquialism of encouragement
 
FitNotes Workout - Saturday 30th December 2023

** Converging Shoulder Press **
- 59.52 lbs x 15 reps
- 110.23 lbs x 9 reps
- 99.21 lbs x 10 reps
- 99.21 lbs x 5 reps
- 90.39 lbs x 6 reps
- 79.37 lbs x 7 reps

** One Arm Cable Lat Raise **
- 30.86 lbs x 16 reps
- 35.94 lbs x 9 reps
- 35.94 lbs x 15 reps

** Rear Delt Dumbbell Raise **
- 35.27 lbs x 17 reps
- 39.68 lbs x 14 reps
- 39.68 lbs x 14 reps

** Crunch Machine **
- 189.6 lbs x 10 reps
- 180.78 lbs x 9 reps
- 169.76 lbs x 9 reps
- 160.94 lbs x 7 reps
 
FitNotes Workout - Wednesday 3rd January 2024

** Plate Machine Vertical Grip **
- 132.28 lbs x 15 reps
- 220.46 lbs x 15 reps
- 242.51 lbs x 8 reps
- 220.46 lbs x 8 reps

** Pectoral Fly Machine **
- 189.6 lbs x 16 reps
- 220.46 lbs x 10 reps
- 220.46 lbs x 10 reps

** Seated Machine Fly **
- 99.21 lbs x 15 reps
- 110.23 lbs x 12 reps
- 110.23 lbs x 11 reps
- 110.23 lbs x 6 reps

** Rope Push Down **
- 59.52 lbs x 13 reps
- 59.52 lbs x 11 reps
- 59.52 lbs x 7 reps

** Long Rope Pullback - Cable **
- 19.84 lbs x 15 reps
- 30.86 lbs x 14 reps
- 30.86 lbs x 13 reps
 
FitNotes Workout - Friday 5th January 2024

** Seated Machine Curl **
- 130.07 lbs x 11 reps
- 119.05 lbs x 10 reps
- 119.05 lbs x 7 reps
- 99.21 lbs x 12 reps
- 99.21 lbs x 7 reps

** Dumbbell Concentration Curl **
- 22.05 lbs x 16 reps
- 26.46 lbs x 12 reps
- 30.86 lbs x 10 reps
- 30.86 lbs x 9 reps

** Lat Pulldown **
- 99.21 lbs x 15 reps
- 174.16 lbs x 8 reps
- 160.94 lbs x 8 reps
- 145.5 lbs x 10 reps
- 145.5 lbs x 8 reps

** Hyperextension **
- 11.02 lbs x 8 reps
- 11.02 lbs x 8 reps
- 11.02 lbs x 10 reps
- 11.02 lbs x 10 reps

** Plate Pull-down Machine **
- 110.23 lbs x 15 reps
- 132.28 lbs x 10 reps
- 132.28 lbs x 9 reps

** TRX Inversed Row **
- 8 reps
- 12 reps
- 8 reps
 
Have seen physio twice in about 4 weeks. Has given me stretches/exercises that work on my flexibility, hamstrings being a big player in that. Will be moving on to global strength.

My back is great! Hardly any pain, apart from sitting for work. I can get up and wander so can manage that.
Not taking pain killers either - a huge improvement.

FitNotes Workout - Monday 8th January 2024

** Rear Delt Machine Fly **
- 145.5 lbs x 16 reps
- 160.94 lbs x 15 reps
- 174.16 lbs x 9 reps
- 174.16 lbs x 6 reps

** One Arm Cable Lat Raise **
- 19.84 lbs x 20 reps
- 30.86 lbs x 15 reps
- 35.94 lbs x 8 reps
- 35.94 lbs x 7 reps
- 35.94 lbs x 10 reps
- 35.94 lbs x 9 reps

** Leg Press **
- 85.98 lbs x 20 reps
- 114.64 lbs x 20 reps
- 145.5 lbs x 20 reps
- 174.16 lbs x 20 reps
- 205.03 lbs x 20 reps
- 235.89 lbs x 13 reps

** Glute Trainer **
- 44.09 lbs x 10 reps
- 44.09 lbs x 15 reps
- 55.12 lbs x 15 reps
- 66.14 lbs x 15 reps

** Lying Leg Curl Machine **
- 110.23 lbs x 15 reps
- 119.05 lbs x 12 reps
- 119.05 lbs x 9 reps

** Crunch Machine **
- 189.6 lbs x 11 reps
- 169.76 lbs x 9 reps
- 145.5 lbs x 13 reps
 
FitNotes Workout - Tuesday 9th January 2024

Chest and triceps

** Plate Machine Vertical Grip **
- 132.28 lbs x 15 reps
- 220.46 lbs x 15 reps
- 242.51 lbs x 7 reps
- 220.46 lbs x 8 reps
- 220.46 lbs x 6 reps

** Vertical Bench Press Machine **
- 66.14 lbs x 15 reps
- 77.16 lbs x 8 reps
- 66.14 lbs x 10 reps

** Rope Push Down **
- 59.52 lbs x 13 reps
- 59.52 lbs x 10 reps
- 59.52 lbs x 8 reps

** Long Rope Pulldown **
- 19.84 lbs x 8 reps
- 19.84 lbs x 12 reps
- 30.86 lbs x 5 reps

** Converging Chest Press Machine **
- 174.16 lbs x 8 reps
- 160.94 lbs x 9 reps
- 160.94 lbs x 7 reps
- 145.5 lbs x 10 reps
 
Gordon_Bennet said:
My back is great! Hardly any pain, apart from sitting for work. I can get up and wander so can manage that.
Not taking pain killers either - a huge improvement.
Click to expand...
Gordon_Bennet said:
** Glute Trainer **
- 44.09 lbs x 10 reps
- 44.09 lbs x 15 reps
- 55.12 lbs x 15 reps
- 66.14 lbs x 15 reps
Click to expand...

solid. the glute trainer is probably going to contribute to rehabbing the back nicely. any time mine is acting up I throw in light weight RDLs and back extensions and it 100% of the time seems better the next day if not that day.
 
Dustin07 said:
solid. the glute trainer is probably going to contribute to rehabbing the back nicely. any time mine is acting up I throw in light weight RDLs and back extensions and it 100% of the time seems better the next day if not that day.
Click to expand...
Yeah that's exactly why I've added it in as part of the physio is doing bridge exercises. Physio also suggested lowering the reps and adding light weight on Hyper extensions. I dont go any where near failure on those sets, not sure if I should be.
 
oh right I did toss in the glute bridges back during my severe back issue days, but I'm 99% sure it was the RDLs that made the difference, either way it looks like you're on the right track!

as far as reps to failure go.. I was doing 3 x 20 x 95lbs for RDL's when the lightbulb went off and my back began recovery. to put it in perspective, RDL sets at 315 are not too uncommon for me, so I didn't go anywhere near failure either. I did each rep very intentionally with a strong squeeze on the butt cheeks and it really seemed to be a miracle movement for me.
 
Dustin07 said:
oh right I did toss in the glute bridges back during my severe back issue days, but I'm 99% sure it was the RDLs that made the difference, either way it looks like you're on the right track!

as far as reps to failure go.. I was doing 3 x 20 x 95lbs for RDL's when the lightbulb went off and my back began recovery. to put it in perspective, RDL sets at 315 are not too uncommon for me, so I didn't go anywhere near failure either. I did each rep very intentionally with a strong squeeze on the butt cheeks and it really seemed to be a miracle movement for me.
Click to expand...
315 lbs? Assuming you do RDLs with a Barbell? I've only used dumbells.
 
Gordon_Bennet said:
315 lbs? Assuming you do RDLs with a Barbell? I've only used dumbells.
Click to expand...

Yes, although I will warm up with DB RDLs on occasion if the rack is currently being used and I'm waiting for a barbell. something like sets of 10 with 60lb dbs superset with bent over db rows while I'm still in that position.
 
Gordon_Bennet said:
Have you started that cut yet then @PolishHamm3r77 ?
Click to expand...
I have not. The date I told myself to start has come and gone. My workouts have been a lot more consistent. But this pig is still making his way to the slop. Yest I was on point w macros and eating clean. I have zero will power. If I had a crack addiction and kept crack in the house I’d be setting myself up for a relapse. But it’s not fair of me to ask those I live w not to enjoy snacks etc. I was 187 in Sept. now 204. NOT PROUD AT ALL.
 
PolishHamm3r77 said:
I have not. The date I told myself to start has come and gone. My workouts have been a lot more consistent. But this pig is still making his way to the slop. Yest I was on point w macros and eating clean. I have zero will power. If I had a crack addiction and kept crack in the house I’d be setting myself up for a relapse. But it’s not fair of me to ask those I live w not to enjoy snacks etc. I was 187 in Sept. now 204. NOT PROUD AT ALL.
Click to expand...
I'm lucky to not be a snacker or live in a snacking household. My parents are very much the snacking type and they struggle to keep the weight down. Best thing I did when it came to food shop was just use the fresh meat, veg and dairy aisles and nothing else, apart from toiletries. And coffee.
 
Dustin07 said:
Yes, although I will warm up with DB RDLs on occasion if the rack is currently being used and I'm waiting for a barbell. something like sets of 10 with 60lb dbs superset with bent over db rows while I'm still in that position.
Click to expand...
New physio appointment yesterday via NHS. Slightly different advice, basically to get my back strong, as it's lagging behind the other muscle groups and that's where I'm running into trouble. So building up to deadlifts, not in any rush though. Will keep these exercises in mind too.
 
FitNotes Workout - Saturday 13th January 2024

** One Arm Cable Lat Raise **
- 9.92 lbs x 20 reps
- 19.84 lbs x 20 reps
- 30.86 lbs x 20 reps
- 39.68 lbs x 10 reps
- 39.68 lbs x 8 reps

** Rear Delt Dumbbell Raise **
- 35.27 lbs x 15 reps
- 35.27 lbs x 15 reps
- 35.27 lbs x 15 reps
- 39.68 lbs x 12 reps

** Hack Squat Machine **
- 33.07 lbs x 12 reps
- 33.07 lbs x 12 reps
- 33.07 lbs x 12 reps
- 12 reps

** Calf Press Machine **
- 205.03 lbs x 20 reps
- 205.03 lbs x 20 reps
- 205.03 lbs x 19 reps

** Single Leg Calf Raise **
- 12 reps
- 12 reps
- 10 reps

** Glute Trainer **
- 55.12 lbs x 15 reps
- 66.14 lbs x 15 reps
- 88.18 lbs x 15 reps
- 110.23 lbs x 15 reps

** Crunch Machine **
- 189.6 lbs x 12 reps
- 169.76 lbs x 9 reps
- 149.91 lbs x 12 reps
- 141.1 lbs x 9 reps
 
FitNotes Workout - Monday 15th January 2024

** Plate Machine Vertical Grip **
- 50.0 kgs x 16 reps
- 50.0 kgs x 30 reps
- 70.0 kgs x 11 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 9 reps
- 70.0 kgs x 11 reps

** Sideways Vertical Press Machine **
- 30.0 kgs x 6 reps
- 25.0 kgs x 11 reps
- 25.0 kgs x 11 reps

** Pectoral Fly Machine **
- 86.0 kgs x 16 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 7 reps
- 93.0 kgs x 7 reps
- 86.0 kgs x 7 reps

** Rope Push Down **
- 27.0 kgs x 12 reps
- 27.0 kgs x 12 reps
- 27.0 kgs x 12 reps

** Long Rope Pulldown **
- 9.0 kgs x 12 reps
- 9.0 kgs x 12 reps
- 9.0 kgs x 12 reps
 
FitNotes Workout - Wednesday 17th January 2024

** Lat Pulldown **
- 99.21 lbs x 15 reps
- 189.6 lbs x 9 reps
- 160.94 lbs x 12 reps
- 160.94 lbs x 11 reps
- 160.94 lbs x 9 reps
- 145.5 lbs x 9 reps

** Hyperextension **
- 22.05 lbs x 10 reps
- 33.07 lbs x 10 reps
- 33.07 lbs x 10 reps

** Machine Row **
- 77.16 lbs x 15 reps
- 88.18 lbs x 10 reps
- 99.21 lbs x 4 reps

** Dumbbell Concentration Curl **
- 13.23 lbs x 25 reps
- 17.64 lbs x 16 reps
- 17.64 lbs x 16 reps
- 26.46 lbs x 12 reps
- 30.86 lbs x 8 reps
- 35.27 lbs x 6 reps

** Seated Machine Curl **
- 79.37 lbs x 7 reps
- 70.55 lbs x 8 reps
- 59.52 lbs x 8 reps
 
FitNotes Workout - Saturday 20th January 2024

** One Arm Cable Lat Raise **
- 9.92 lbs x 20 reps
- 19.84 lbs x 20 reps
- 30.86 lbs x 16 reps
- 39.68 lbs x 5 reps
- 39.68 lbs x 8 reps

** Converging Shoulder Press **
- 59.52 lbs x 15 reps
- 99.21 lbs x 12 reps
- 99.21 lbs x 8 reps
- 90.39 lbs x 8 reps

** Glute Trainer **
- 88.18 lbs x 12 reps
- 154.32 lbs x 8 reps
- 154.32 lbs x 8 reps
- 176.37 lbs x 8 reps

** Calf Press Machine **
- 220.46 lbs x 20 reps
- 220.46 lbs x 20 reps
- 220.46 lbs x 17 reps

** Single Leg Calf Raise **
- 12 reps
- 12 reps

** Crunch Machine **
- 189.6 lbs x 14 reps
- 169.76 lbs x 13 reps
- 149.91 lbs x 10 reps
- 141.1 lbs x 12 reps
- 141.1 lbs x 7 reps

** Hack Squat Machine **
- 22.05 lbs x 15 reps
- 22.05 lbs x 15 reps
- 22.05 lbs x 15 reps
 
FitNotes Workout - Monday 22nd January 2024

** Plate Machine Vertical Grip **
- 176.37 lbs x 17 reps
- 242.51 lbs x 8 reps
- 264.55 lbs x 6 reps
- 242.51 lbs x 7 reps

** Pectoral Fly Machine **
- 189.6 lbs x 15 reps
- 220.46 lbs x 10 reps
- 220.46 lbs x 6 reps
- 189.6 lbs x 11 reps

** Converging Chest Press Machine **
- 160.94 lbs x 15 reps
- 160.94 lbs x 11 reps
- 160.94 lbs x 10 reps

** Rope Push Down **
- 59.52 lbs x 9 reps
- 50.71 lbs x 10 reps
- 50.71 lbs x 10 reps

** Long Rope Pulldown **
- 19.84 lbs x 15 reps
- 30.86 lbs x 11 reps
- 30.86 lbs x 11 reps
 
I've been thinking lately about 6 set exercises where 3 of the sets are high reps (up to 15) and 3 sets are low reps (6-8). SO light weight and then heavy weight, or alternate between sets.

Has anyone tried this? Is it a waste of time? I see info on targeting fast twitch vs low twitch, and the ratios of each in differing muscle groups. I wondered if it could be a good way to stimulate hypertrophy and strength.
 
Gordon_Bennet said:
I've been thinking lately about 6 set exercises where 3 of the sets are high reps (up to 15) and 3 sets are low reps (6-8). SO light weight and then heavy weight, or alternate between sets.

Has anyone tried this? Is it a waste of time? I see info on targeting fast twitch vs low twitch, and the ratios of each in differing muscle groups. I wondered if it could be a good way to stimulate hypertrophy and strength.
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If I was going to incorporate that approach I would warm up, go higher weight lower rep then go for the volume. Start off 2 heavy 4 lighter. See how that suits you. Maybe even split 3 and 3. I use to pyramid up. Sets went 12, 10, 8, 6. But my 8 and 6 was weaker than if I reversed it. Barely lost anything on the 12 and 10 sets. But we all respond diff to training
 
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