Gordon Bennets Workout Log Adventure

[Gordon_Bennet]

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

Yeah I tend to warm up, then go from heavy to light in pyramid sets.

 

[Dustin07]

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.

I do that sorta naturally as a warm-up anyways, I tend to pyramid my sets (especially for accessories). If I'm moving from say deadlifts to curls for instance, I might do like

15 x 60lbs
12 x 70lbs
10 x 80lbs
10 x whatever
8 x whatever (increasing weight until I find that 6-8rep set
+ drop set + drop set until I lower weight enough to find that burning 10-12 rep weight again.

if I'm purely strength training I focus on 3-5 reps.

 

[Gordon_Bennet]

A lot to kind of unpack there, so this probably won't cover all of it, but is there a specific reason you'd want to target them?

Worrying about targeting fast twitch vs slow twitch in regards to hypertrophy is probably the wrong direction of focus and also probably not worth worrying about for these kinds of goals.

You can’t reliable predict what your composition would even be and it’s probably better to just use things like markers of how your particular muscles recover to various stimulus than focusing too much on fiber composition for most goals.

Luckily if we get exercises to be challenging enough (close enough to failure) then hypertrophy can be stimulated with huge ranges of reps.

There are some different protocols out there for waving rep ranges, but for hypertrophy varying back and forth between the set may be tough. Building up to a heavy(er) set then doing back off sets with more reps, varying the rep ranges over the workout via different exercises, or if you hit the muscle multiple times per week doing different ranges during different days may be a better way to cover your bases of various ranges.

I'm happy with how I'm currently doing my routine and I was curious really more than anything.

Appreciate your feedback on it, totally agree with what you're saying.

 

[Gordon_Bennet]

FitNotes Workout - Thursday 25th January 2024

Biceps and Back. Biceps first today.

** Seated Machine Curl **
- 59.52 lbs x 20 reps
- 130.07 lbs x 10 reps
- 130.07 lbs x 6 reps
- 119.05 lbs x 6 reps
- 110.23 lbs x 6 reps
- 110.23 lbs x 6 reps
- 99.21 lbs x 6 reps
- 79.37 lbs x 11 reps

** Dumbbell Concentration Curl **
- 13.23 lbs x 20 reps
- 13.23 lbs x 20 reps
- 22.05 lbs x 9 reps
- 22.05 lbs x 14 reps
- 26.46 lbs x 10 reps

** Lat Pulldown **
- 99.21 lbs x 15 reps
- 114.64 lbs x 15 reps
- 130.07 lbs x 11 reps
- 130.07 lbs x 12 reps

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

** Machine Row **
- 77.16 lbs x 9 reps
- 66.14 lbs x 12 reps
- 66.14 lbs x 8 reps

 

[Gordon_Bennet]

FitNotes Workout - Monday 29th January 2024

** Converging Shoulder Press **
- 59.52 lbs x 15 reps
- 99.21 lbs x 12 reps
- 99.21 lbs x 11 reps
- 99.21 lbs x 7 reps

** One Arm Cable Lat Raise **
- 22.49 lbs x 8 reps
- 17.42 lbs x 13 reps
- 17.42 lbs x 12 reps

** Hack Squat Machine **
- 15 reps
- 22.05 lbs x 15 reps
- 44.09 lbs x 10 reps

** Glute Trainer **
- 165.35 lbs x 8 reps
- 187.39 lbs x 5 reps
- 187.39 lbs x 8 reps

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

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

 

[PolishHamm3r77]

You have some good equipment at your gym. Love converging shoulder press.

 

[Gordon_Bennet]

You have some good equipment at your gym. Love converging shoulder press.

Yeah its cheap and cheerful but has decent equipment. Cost about 30 dollars a month. Can't complain about that.

 

[PolishHamm3r77]

Yeah its cheap and cheerful but has decent equipment. Cost about 30 dollars a month. Can't complain about that.

Not at all. That’s a good deal

 

[Gordon_Bennet]

FitNotes Workout - Wednesday 31st January 2024

Have swapped biceps and Triceps round.

Chest and Bis

** Plate Machine Vertical Grip **
- 110.23 lbs x 20 reps
- 242.51 lbs x 12 reps
- 264.55 lbs x 5 reps
- 220.46 lbs x 9 reps
- 176.37 lbs x 10 reps

** Converging Chest Press Machine **
- 160.94 lbs x 13 reps
- 160.94 lbs x 10 reps
- 160.94 lbs x 9 reps

** Pectoral Fly Machine **
- 189.6 lbs x 15 reps
- 220.46 lbs x 9 reps
- 189.6 lbs x 10 reps
- 189.6 lbs x 9 reps

** Seated Machine Curl **
- 59.52 lbs x 20 reps
- 130.07 lbs x 7 reps
- 79.37 lbs x 15 reps
- 90.39 lbs x 12 reps
- 99.21 lbs x 7 reps

** Dumbbell Concentration Curl **
- 22.05 lbs x 15 reps
- 26.46 lbs x 12 reps
- 30.86 lbs x 8 reps
- 22.05 lbs x 12 reps

 

[Gordon_Bennet]

FitNotes Workout - Friday 2nd February 2024

Back And Triceps

** Lat Pulldown **
- 99.21 lbs x 15 reps
- 130.07 lbs x 15 reps
- 145.5 lbs x 15 reps
- 160.94 lbs x 11 reps
- 174.16 lbs x 7 reps

** Hyperextension **
- 44.09 lbs x 10 reps
- 44.09 lbs x 10 reps
- 44.09 lbs x 10 reps

** Machine Row **
- 88.18 lbs x 15 reps
- 99.21 lbs x 5 reps
- 88.18 lbs x 8 reps

** Tricep Extension Machine **
- 141.1 lbs x 15 reps

** Rope Push Down **
- 59.52 lbs x 15 reps
- 59.52 lbs x 11 reps
- 59.52 lbs x 8 reps

** Long Rope Pulldown **
- 19.84 lbs x 15 reps
- 30.86 lbs x 6 reps
- 30.86 lbs x 8 reps

 

[Gordon_Bennet]

FitNotes Workout - Monday 5th February 2024

** Lateral Machine Raise **
- 50.71 lbs x 30 reps
- 149.91 lbs x 6 reps
- 119.05 lbs x 15 reps
- 119.05 lbs x 15 reps

** Converging Shoulder Press **
- 99.21 lbs x 15 reps
- 99.21 lbs x 8 reps
- 99.21 lbs x 8 reps

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

** Glute Trainer **
- 110.23 lbs x 8 reps
- 110.23 lbs x 8 reps
- 110.23 lbs x 8 reps

** Leg Press **
- 99.21 lbs x 12 reps
- 99.21 lbs x 15 reps
- 130.07 lbs x 15 reps
- 160.94 lbs x 20 reps

 

[Gordon_Bennet]

FitNotes Workout - Wednesday 7th February 2024

Chest and Bi's

** Plate Machine Vertical Grip **
- 154.32 lbs x 20 reps
- 264.55 lbs x 8 reps
- 286.6 lbs x 3 reps
- 220.46 lbs x 7 reps

** Vertical Bench Press Machine **
- 176.37 lbs x 10 reps
- 176.37 lbs x 8 reps
- 154.32 lbs x 10 reps

** Pectoral Fly Machine **
- 114.64 lbs x 20 reps
- 189.6 lbs x 15 reps
- 189.6 lbs x 12 reps

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

** Dumbbell Concentration Curl **
- 26.46 lbs x 7 reps
- 17.64 lbs x 16 reps
- 22.05 lbs x 10 reps

 

[Gordon_Bennet]

FitNotes Workout - Friday 9th February 2024

** Lat Pulldown **
- 70.55 lbs x 20 reps
- 85.98 lbs x 20 reps
- 99.21 lbs x 16 reps
- 114.64 lbs x 16 reps

** Hyperextension **
- 44.09 lbs x 10 reps
- 44.09 lbs x 10 reps
- 44.09 lbs x 10 reps

** Machine Row **
- 55.12 lbs x 20 reps
- 55.12 lbs x 12 reps
- 55.12 lbs x 12 reps

** Rope Push Down **
- 30.86 lbs x 15 reps
- 30.86 lbs x 15 reps
- 30.86 lbs x 15 reps

** Long Rope Pulldown **
- 19.84 lbs x 15 reps
- 19.84 lbs x 10 reps

 

[Gordon_Bennet]

Hi guys,
Back after a break. Noticed while not going to the gym my back has been amazing. No issues whatsoever. I went back yesterday and went lighter as I’m easing myself back in but my back hurts today.

So I will train even lighter and pay attention to how that’s affecting how my back feels.


FitNotes Workout
Wednesday, March 6, 2024

Vertical Grip Press Machine
60 kg x 15
80 kg x 11
80 kg x 5

Flat Grip Press Machine
20 kg x 15
25 kg x 9
20 kg x 12

Converging Chest Press
39 kg x 15
39 kg x 15
39 kg x 15

Dumbbell Concentration Curl
8 kg x 15
12 kg x 12
12 kg x 12

 

[Gordon_Bennet]

FitNotes Workout
Monday, March 18, 2024

Seated Machine Curl
32 kg x 15
32 kg x 12
32 kg x 10
32 kg x 10

Dumbbell Concentration Curl
8 kg x 15
10 kg x 12
10 kg x 12

Rope Push Down
18 kg x 15
18 kg x 15
18 kg x 12

Long Rope Pullback - Cable
4.5 kg x 15
4.5 kg x 15
4.5 kg x 15

 

[Gordon_Bennet]

FitNotes Workout
Tuesday, March 19, 2024

Flat Barbell Bench Press
60 kg x 15
60 kg x 15
60 kg x 10

Plate Machine Vertical Grip
80 kg x 8
40 kg x 15
40 kg x 13

Flat Grip Press Machine
40 kg x 11
40 kg x 10
40 kg x 7

 

[Gordon_Bennet]

FitNotes Workout
Wednesday, March 20, 2024

Lat Pulldown
39 kg x 15
45 kg x 15
52 kg x 12

Hyperextension
0 kg x 12
0 kg x 12
0 kg x 12

Dumbbell Row
16 kg x 15
18 kg x 15
20 kg x 12

One Arm Plate Row
20 kg x 12
20 kg x 15
25 kg x 10

 

[Gordon_Bennet]

FitNotes Workout
Friday, March 22, 2024

Converging Shoulder Press
27 kg x 15
27 kg x 15
27 kg x 12
27 kg x 10
18 kg x 15
23 kg x 15
27 kg x 10

One Arm Cable Lat Raise
4.5 kg x 15
9 kg x 15
9 kg x 15
9 kg x 15

Rear Delt Dumbbell Raise
14 kg x 12
14 kg x 12
14 kg x 12

 

[Gordon_Bennet]

FitNotes Workout
Tuesday, March 26, 2024

Seated Machine Curl
32 kg x 15
36 kg x 15
41 kg x 8
41 kg x 8

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

Cable Curl
18 kg x 15
27 kg x 12
32 kg x 15
41 kg x 12

Rope Push Down
23 kg x 15
23 kg x 12
23 kg x 12

Long Rope Pullback - Cable
9 kg x 10
9 kg x 12
9 kg x 12
9 kg x 13

 

[Gordon_Bennet]

FitNotes Workout
Wednesday, March 27, 2024

Converging Chest Press
59 kg x 15
66 kg x 15
73 kg x 10

Plate Machine Vertical Grip
40 kg x 15
40 kg x 15
40 kg x 13
40 kg x 12

Pectoral Fly Machine
52 kg x 20
59 kg x 15
66 kg x 15

Flat Barbell Bench Press
40 kg x 20
60 kg x 13
60 kg x 8
40 kg x 20

Seated Machine Fly
36 kg x 15
36 kg x 14
36 kg x 10

 

[Gordon_Bennet]

FitNotes Workout
Friday, March 29, 2024

Short ROM RDLs
18 kg x 10
18 kg x 10
18 kg x 10

Lat Pulldown
45 kg x 15
52 kg x 15
59 kg x 10
59 kg x 6

Machine Row
35 kg x 5
25 kg x 13
25 kg x 12
25 kg x 12

Diverging Lat Pulldown
45 kg x 15
52 kg x 10
52 kg x 10
52 kg x 11

 

[Gordon_Bennet]

FitNotes Workout
Sunday, March 31, 2024

Converging Shoulder Press
27 kg x 15
32 kg x 15
36 kg x 10
36 kg x 8

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

One Arm Cable Lat Raise
9 kg x 15
9 kg x 15
9 kg x 15
14 kg x 7

Lateral Machine Raise
45 kg x 10
45 kg x 12
45 kg x 12

Crunch Machine
45 kg x 12
45 kg x 12
45 kg x 12

 

[Gordon_Bennet]

FitNotes Workout
Monday, April 1, 2024

Dumbbell Concentration Curl
10 kg x 15
12 kg x 16
14 kg x 11

Cable Curl
27 kg x 15
32 kg x 15
41 kg x 13

Rope Push Down
27 kg x 15
27 kg x 12
23 kg x 9

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

Seated Machine Curl
32 kg x 15
41 kg x 10
41 kg x 9

 

[PolishHamm3r77]

Are you seeing any body comp or weight changes?

 

[Gordon_Bennet]

Are you seeing any body comp or weight changes?

Yeah getting fatter, probably the beer . You back at training yet?

 

[PolishHamm3r77]

Yes. I have been doing well since new years. Amazed how an arbitrary calendar date can kick start something.

 

[Dustin07]

Yeah getting fatter, probably the beer . You back at training yet?

ahahahaha relatable

 

[Gordon_Bennet]

FitNotes Workout
Tuesday, April 2, 2024

Incline Smith Machine Press
20 kg x 15
30 kg x 10
30 kg x 8

Plate Machine Vertical Grip
50 kg x 15
60 kg x 10
60 kg x 8

Flat Grip Press Machine
40 kg x 15
50 kg x 8
40 kg x 13

Cable Crossover
9 kg x 15
14 kg x 15
18 kg x 11
14 kg x 11

Converging Chest Press Machine
39 kg x 15
39 kg x 15
39 kg x 12

 

[Gordon_Bennet]

FitNotes Workout
Wednesday, April 3, 2024

Short ROM RDLs
20 kg x 10
22 kg x 10
22 kg x 10

Lat Pulldown
52 kg x 15
59 kg x 12
59 kg x 8
59 kg x 8

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

Machine Row
30 kg x 12
25 kg x 12
20 kg x 15

 

[Gordon_Bennet]

Holiday in Portugal for a week 5th to 12th April. It’s lovely out there in the Argave

FitNotes Workout
Sunday, April 14, 2024

Lat Pulldown
59 kg x 15
66 kg x 10
59 kg x 10
59 kg x 8

Machine Row
25 kg x 15
25 kg x 15
25 kg x 11

Dumbbell Row
22 kg x 12
22 kg x 12
22 kg x 10

Hyperextension
0 kg x 12
0 kg x 12
0 kg x 12
0 kg x 12

 

[PolishHamm3r77]

I have heard it is beautiful!!!

 

[Gordon_Bennet]

I have heard it is beautiful!!!

Can’t wait to go back tbh. Might apply for a digital nomad visa, very tempting

 

[Gordon_Bennet]

FitNotes Workout
Tuesday, April 16, 2024

One Arm Cable Lat Raise
9 kg x 15
14 kg x 13
14 kg x 12
14 kg x 12
14 kg x 10

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

Converging Shoulder Press
27 kg x 15
27 kg x 12
27 kg x 9

 

[Gordon_Bennet]

FitNotes Workout
Wednesday, April 17, 2024

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

Lying Leg Curl Machine
27 kg x 15
27 kg x 15
27 kg x 15

Dumbell Squat
12 kg x 12
16 kg x 12
18 kg x 12

Short ROM RDLs
14 kg x 15
14 kg x 12
14 kg x 12

 

[Gordon_Bennet]

FitNotes Workout
Saturday, April 20, 2024

Plate Machine Vertical Grip
50 kg x 15
70 kg x 15
70 kg x 10
60 kg x 9

Pectoral Fly Machine
66 kg x 15
73 kg x 15
73 kg x 14

Incline Smith Machine Press
20 kg x 8
20 kg x 8
20 kg x 8
20 kg x 7

Flat Grip Press Machine
50 kg x 6
40 kg x 9
40 kg x 10
40 kg x 10

Converging Chest Press Machine
32 kg x 15
32 kg x 15
39 kg x 15
39 kg x 15

 

[Gordon_Bennet]

FitNotes Workout
Wednesday, April 24, 2024

Plate Pull-down Machine
50 kg x 15
60 kg x 15
60 kg x 8
50 kg x 12

Machine Row
25 kg x 15
15 kg x 15
15 kg x 15
15 kg x 15

Diverging Seated Row Machine
9 kg x 15
18 kg x 15
27 kg x 15
39 kg x 15
45 kg x 8

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

Lat Pulldown
45 kg x 12
45 kg x 10
45 kg x 10

Crunch Machine
45 kg x 15
59 kg x 10
50 kg x 8

 

[Gordon_Bennet]

FitNotes Workout
Saturday, April 27, 2024

Converging Shoulder Press
23 kg x 15
23 kg x 15
23 kg x 15

Dumbbell Chicken Wing Lat Raise
4 kg x 15
6 kg x 15
8 kg x 15
8 kg x 15

Rear Delt Dumbbell Raise
10 kg x 15
10 kg x 15
10 kg x 12

One Arm Cable Lat Raise
9 kg x 10
9 kg x 15
9 kg x 15
14 kg x 6

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

 

[Gordon_Bennet]

FitNotes Workout
Tuesday, April 30, 2024

Crunch Machine
45 kg x 15
50 kg x 15
50 kg x 15

Incline Dumbbell Bench Press
20 kg x 15
20 kg x 15
24 kg x 13
24 kg x 10

Plate Machine Vertical Grip
50 kg x 15
50 kg x 10
50 kg x 11
50 kg x 9

Flat Grip Press Machine
40 kg x 15
40 kg x 11
40 kg x 14

Cable Crossover
5.7 kg x 15
10.2 kg x 15
10.2 kg x 15
10.2 kg x 15

 

[Gordon_Bennet]

FitNotes Workout
Friday, May 3, 2024

Lat Pulldown
52 kg x 15
52 kg x 15
66 kg x 8
66 kg x 6

Diverging Seated Row Machine
18 kg x 15
23 kg x 15
27 kg x 15
32 kg x 15
36 kg x 15
45 kg x 12

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

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

Lat Pullover Cable
11 kg x 15
13 kg x 15
15 kg x 15
18 kg x 15
21 kg x 15
23 kg x 15
25 kg x 15
27 kg x 8

 

[Gordon_Bennet]

FitNotes Workout
Monday, May 6, 2024

EZ-Bar Curl
20 kg x 15
20 kg x 15
25 kg x 10
20 kg x 12
20 kg x 10

Seated Machine Curl
27 kg x 12
27 kg x 15
27 kg x 10
27 kg x 10

Dumbbell Concentration Curl
10 kg x 10
8 kg x 15
8 kg x 11
8 kg x 10

Long Rope Pulldown
9 kg x 15
14 kg x 15
14 kg x 10
14 kg x 9

 

[PolishHamm3r77]

14 sets for bi’s. How soon is your next bi and or back workout? I hit bi’s 3 times a week but 5 sets each time. I guess it all evens out

 

[Dustin07]

14 sets for bi’s. How soon is your next bi and or back workout? I hit bi’s 3 times a week but 5 sets each time. I guess it all evens out

From time to time I think about what Arnold said in episode 1 of his docuseries when he was bodybuilding. his goal was 20 sets for whatever body part he was working that day. That's why I tried to throw in 20 sets on squats yesterday and when I've done it for arms, I've noticed major progress.

 

[Gordon_Bennet]

14 sets for bi’s. How soon is your next bi and or back workout? I hit bi’s 3 times a week but 5 sets each time. I guess it all evens out

I tell you what I've noticed since changing to BRO split training and adding volume, is that the DOMS are back lol. So I've seen that as a sign for growth and feeling pretty good. Thrown some light cardio in here and there too.

 

[Gordon_Bennet]

FitNotes Workout
Tuesday, May 7, 2024

Lateral Dumbbell Raise
8 kg x 15
8 kg x 15
12 kg x 12

One Arm Cable Lat Raise
9 kg x 15
11 kg x 15
13 kg x 15
13 kg x 10
11 kg x 15
11 kg x 14

Rear Delt Dumbbell Raise
6 kg x 15
6 kg x 18
14 kg x 10
14 kg x 10

Lateral Machine Raise
18 kg x 15
23 kg x 15
23 kg x 20

 

[Gordon_Bennet]

FitNotes Workout
Wednesday, May 8, 2024

Glute Trainer
20 kg x 12
20 kg x 12
20 kg x 12
20 kg x 15

Lying Leg Curl Machine
36 kg x 15
36 kg x 15
36 kg x 13
36 kg x 13

Leg Press
39 kg x 20
45 kg x 20
52 kg x 20
59 kg x 15
66 kg x 15
73 kg x 15

 

[Gordon_Bennet]

FitNotes Workout
Friday, May 10, 2024

Plate Machine Vertical Grip
60 kg x 15
60 kg x 15
70 kg x 12
70 kg x 6

Lower Cable Crossover (Lower Chest)
9 kg x 15
14 kg x 15
18 kg x 8
14 kg x 15
14 kg x 15

Converging Chest Press Stood Up
18 kg x 15
39 kg x 15
39 kg x 18
52 kg x 11

 

[Gordon_Bennet]

FitNotes Workout
Sunday, May 12, 2024

Elliptical Trainer
30:00

Rowing Machine
2 kilometers

Machine Row
15 kg x 15
15 kg x 15
25 kg x 15
25 kg x 10

Lat Pulldown
45 kg x 10
45 kg x 12
45 kg x 13
45 kg x 11

 

[PolishHamm3r77]

Some good cardio there!!!

 

[Gordon_Bennet]

Some good cardio there!!!

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?

 

[PolishHamm3r77]

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?

Hitting legs as we speak. Squats, good mornings, and then throwing in incline db higher reps to tease chest a bit