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Gordon Bennets Workout Log Adventure

CUT UPDATE:

A month ago I weighed 75kg and machine gave me a ballpark reading of 15%bf (pinch of salt). Calories not really being recorded but doing 30 cardio now most days before weight training.

Last 10 days or so started monitoring calories more and staying around 1800 and had gone from 73.5kg to 71.5kg in 10 days so have clearly gone too hard on it. Noticeably skinnier, vascularity not quite coming through yet but weight dropped way quicker than I wanted especially as bf% has remained the same (reading said 16%, so gone up if anything).

So I shall raise the calories to 2000cal and drop one cardio session per week and monitor that after two weeks. A little loss in strength, I just want to get to base line of being able to see abs, maintain for a few weeks and then start a bulk again, or atleast a raise of cals by 200-300cal above maintenance.

Looks like I may have to go sub70kg before I bulk which isn't what I expected but I don't mind. Notice the paunch remains in the side pic attached. That's the bit my friends poke.

Using C4 PWO creatine and PWO L-Carnitine IM.
 

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FitNotes Workout
Sunday, July 14, 2024

No cardio today but as long as steps are around 11k a day that’s what im aiming for.

Ordered some 7oxo to try out.

Also let myself go ham and just eat whatever. Mad that pork belly roast dinner has 1800kcal, made me feel quite nauseous as not eaten rich meals for a long time, just fish or chicken and a sweet potato a day. The rest is spinach and shredded carrots with some jalepenos.

Also don’t eat before midday.

Cut the workout short as England were in the Euro Football Finals but we lost 2-1 against Spain who were a way better team. I don’t actually know how England made it to the final, we’re so boring to watch.

Seated Incline Dumbbell Curl
8 kg x 16
10 kg x 16
12 kg x 12
14 kg x 8

Plate Hammer Curl
10 kg x 30
15 kg x 20
20 kg x 12

Dumbbell Concentration Curl
10 kg x 8
10 kg x 13
12 kg x 10
12 kg x 7
 
FitNotes Workout
Monday, July 15,

Walking
30:00

Converging Shoulder Press
14 kg x 25
18 kg x 25
23 kg x 20
27 kg x 13
32 kg x 10
36 kg x 8

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

Rope Push Down
27 kg x 8
23 kg x 12
23 kg x 11
23 kg x 8

Long Rope Pullback - Cable
9 kg x 11
11.3 kg x 7
11.3 kg x 7
11.3 kg x 6

Lat Pullover Cable
25 kg x 12
25 kg x 12
25 kg x 12
 
FitNotes Workout
Wednesday, July 17, 2024

Took a day off yesterday as was feeling a bit rough like I was getting ill, lots of napping but seems to have cleared my system by later today. Got myself in with low expectations but had a good session. The extra cals back in seem to benefit me. Nice to have extra cals to use up at the end of the day.

One of those days where progress feels good. Feel like I’ve reached a new phase of cutting or turned a corner so to speak.

7 oxo not arrived yet and not sure what to expect from that.

Walking
40:00

Leg Press - lower back is very tight so took these warm up sets nice and slow till the flexibility eased and could get full ROM
52 kg x 15
52 kg x 15
52 kg x 15
59 kg x 15
66 kg x 15
73 kg x 10

Lying Leg Curl Machine
27 kg x 20
32 kg x 15
36 kg x 15
41 kg x 12

Standing Calf Raise Machine
20 kg x 16
20 kg x 16
20 kg x 16
20 kg x 16
 
Gordon_Bennet said:
FitNotes Workout
Wednesday, July 17, 2024

Took a day off yesterday as was feeling a bit rough like I was getting ill, lots of napping but seems to have cleared my system by later today. Got myself in with low expectations but had a good session. The extra cals back in seem to benefit me. Nice to have extra cals to use up at the end of the day.

One of those days where progress feels good. Feel like I’ve reached a new phase of cutting or turned a corner so to speak.

7 oxo not arrived yet and not sure what to expect from that.

Walking
40:00

Leg Press - lower back is very tight so took these warm up sets nice and slow till the flexibility eased and could get full ROM
52 kg x 15
52 kg x 15
52 kg x 15
59 kg x 15
66 kg x 15
73 kg x 10

Lying Leg Curl Machine
27 kg x 20
32 kg x 15
36 kg x 15
41 kg x 12

Standing Calf Raise Machine
20 kg x 16
20 kg x 16
20 kg x 16
20 kg x 16
Click to expand...
Nice leg session
 
Thursday that flu or whatever it was really leapt in. Bought a load of craving comfort food and went straight to bed from work. Woke up at 9pm and left a Turin shroud on the bed which soaked through to the mattress and my gfs fav pillow.

Bought a beef ramen, and that’s not like me I don’t eat red meat or pigs. It was delicious and some chicken poppers with that came with a poorly made satay sauce that was way too gelatinous.

Woke up today (Friday) and brain is functioning as normal. Ate about 3000cal yesterday but my body must have needed it. May knock 200cal off today but boy the session I had today was Fabulous.


FitNotes Workout
Friday, July 19, 2024

Plate Machine Vertical Grip
50 kg x 15
100 kg x 5
100 kg x 3
80 kg x 6
60 kg x 13

Cable Crossover
9 kg x 20
14 kg x 20
18 kg x 15
23 kg x 7
23 kg x 7
18 kg x 13

Lower Cable Crossover (Lower Chest)
9 kg x 25
14 kg x 15
18 kg x 12
23 kg x 6
18 kg x 9

Converging Chest Press
39 kg x 15
45 kg x 15
52 kg x 15
59 kg x 7

Walking
40:00

Crunch Machine
64 kg x 10
64 kg x 8
64 kg x 6
59 kg x 5
54 kg x 7
50 kg x 7
 
Feels like a good week after just thrashing through a quick flu and strength is going up despite the calorie restriction. Form feels solid, keeping to 2min rests between sets using the FitNotes app.

Don’t expect to be at the strength I was at 87kg now I’m 72kg, that was a silly weight for me, my tits got in the way when I tried to sleep. But at 15kg lighter I’m almost as strong which is bonkers.


FitNotes Workout
Saturday, July 20, 2024

Lat Pulldown
45 kg x 15
73 kg x 10
73 kg x 6
66 kg x 9
59 kg x 10

Machine Row
20 kg x 15
35 kg x 11
45 kg x 4
35 kg x 7

Hyperextension - 1min rest
0 kg x 18
0 kg x 18
0 kg x 18
0 kg x 18

Diverging Seated Row Machine
52 kg x 10
52 kg x 10
52 kg x 6
 
FitNotes Workout
Tuesday, July 23, 2024

Fairly good workout today quite a late one, finished at 10pm. Kitchen is empty apart from one chicken breast and carrots. 600cal to fill so that’s going to be a lot of carrots I guess. Or maybe I’ll finish off with a bit of chocolate I use to make my shroom chocs.

Dumbbell Curl
10 kg x 15
12 kg x 15
14 kg x 13
16 kg x 8
16 kg x 6

Dumbbell Concentration Curl
12 kg x 12
12 kg x 12
12 kg x 11

Dumbell Reverse Curl
8 kg x 15
8 kg x 20
8 kg x 18

Rope Push Down
18 kg x 20
23 kg x 10
18 kg x 11
18 kg x 14

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

Walking
0 kilometers - 35:00
 
FitNotes Workout
Wednesday, July 24, 2024

Walking
35:00

Converging Shoulder Press
18 kg x 25
18 kg x 25
23 kg x 20
27 kg x 13
32 kg x 11
36 kg x 6

Rear Delt Machine Fly
32 kg x 20
52 kg x 20
66 kg x 13
66 kg x 7

Lateral Machine Raise
18 kg x 25
27 kg x 25
36 kg x 20
45 kg x 13
54 kg x 10

Lateral Dumbbell Raise
6 kg x 20
8 kg x 15
10 kg x 8
 
FitNotes Workout
Thursday, July 25, 2024

Walking
40:00

Leg Press
Not getting fully extension, got a tweak on lower back right side, sometimes it eases up but hasn’t today.

39 kg x 15
39 kg x 15
39 kg x 15
39 kg x 15

Squats Bodyweight
0 kg x 20
0 kg x 20
0 kg x 20
0 kg x 20

Lying Leg Curl Machine - slow negative after the contraction (forgotten name of that movement?)
27 kg x 15
27 kg x 15
27 kg x 15
32 kg x 15
 
Whoa that 7 OXO.

Crikey, took that hydrapharm 7 OXO one cap and C4 creatine.
Quick protein pancakes of 12.5g protein & 32g carbs.

Walked to the gym, treadmill and then feeling a bit gassed Heart Rate a bit elevated

Finished a relatively easy workout and walked back up hill, by the time I was home I was desperate to lay down.
35 min later I’m still horizontal.

New gym Puma PWR NITRO trainers though maybe that’s why 🤣

Think I better take that 7OXO a different time of day, not PWO, it’s a bit much but must be doing something. I’m not particularly sweaty just a bit light headed.
 
Gordon_Bennet said:
Whoa that 7 OXO.

Crikey, took that hydrapharm 7 OXO one cap and C4 creatine.
Quick protein pancakes of 12.5g protein & 32g carbs.

Walked to the gym, treadmill and then feeling a bit gassed Heart Rate a bit elevated

Finished a relatively easy workout and walked back up hill, by the time I was home I was desperate to lay down.
35 min later I’m still horizontal.

New gym Puma PWR NITRO trainers though maybe that’s why 🤣

Think I better take that 7OXO a different time of day, not PWO, it’s a bit much but must be doing something. I’m not particularly sweaty just a bit light headed.
Click to expand...
I have never tried 7OXO. keep us updated!!!
 
FitNotes Workout
Monday, July 29, 2024

No 7OXO today but will start using it gain from tomorrow.

Converging Chest Press
59 kg x 20
59 kg x 20
73 kg x 13
73 kg x 6

Cable Crossover
9 kg x 20
14 kg x 20
18 kg x 16
23 kg x 10

Converging Chest Press Stood Up
39 kg x 20
52 kg x 20
66 kg x 12
73 kg x 7

Pectoral Fly Machine
79 kg x 15
79 kg x 15
79 kg x 7

Walking
25:00
 
FitNotes Workout
Tuesday, July 30, 2024

Lat Pulldown
45 kg x 15
73 kg x 12
73 kg x 8
66 kg x 7
59 kg x 10

Dumbbell Row
20 kg x 12
28 kg x 8
28 kg x 8
28 kg x 7

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

Walking
0 kilometers - 30:00
 
FitNotes Workout
Wednesday, July 31, 2024

No cardio today apart from walking to and from gym.

Seated One Arm Then Double
14 kg x 12
18 kg x 10
18 kg x 8

Dumbbell Concentration Curl
10 kg x 14
10 kg x 15
10 kg x 8

Plate Hammer Curl
15 kg x 15
15 kg x 15
15 kg x 15

V-Bar Push Down
18 kg x 20
27 kg x 20
32 kg x 12
32 kg x 12

Parallel Bar Triceps Dips
0 kg x 15
0 kg x 15
0 kg x 15

Long Rope Pullback - Cable
9 kg x 15
9 kg x 15
9 kg x 15
 
FitNotes Workout
Thursday, August 1, 2024

Walking 45:00

Crunch Machine
64 kg x 15
68 kg x 10
64 kg x 7
59 kg x 7
54 kg x 5

Converging Shoulder Press
18 kg x 25
18 kg x 25
18 kg x 25
18 kg x 15

One Arm Cable Lat Raise
9 kg x 15
9 kg x 16
9 kg x 16
9 kg x 16

Lateral Dumbbell Raise
6 kg x 12
6 kg x 12
6 kg x 15
 
FitNotes Workout
Thursday, August 8, 2024

Been a week, been hungover for most of it. Doesn’t take me that long to get over a hangover but just got out the swing of routine. Back in now though!

Leg Press
39 kg x 15
45 kg x 20
59 kg x 20
73 kg x 15
79 kg x 12
86 kg x 10

Dumbell Squat
14 kg x 13
16 kg x 15
20 kg x 15

Standing Calf Raise Machine
25 kg x 20
25 kg x 20
25 kg x 25

Lying Leg Curl Machine
32 kg x 15
39 kg x 15
50 kg x 9
41 kg x 10
 
FitNotes Workout
Friday, August 9, 2024

Plate Machine Vertical Grip
40 kg x 20
100 kg x 9
100 kg x 4
80 kg x 9
80 kg x 4

Cable Crossover
9 kg x 25
9 kg x 30
14 kg x 17
14 kg x 14
18 kg x 13
23 kg x 10
14 kg x 15

Converging Chest Press Stood Up
25 kg x 50
66 kg x 12
66 kg x 7
45 kg x 15

Pectoral Fly Machine
59 kg x 20
59 kg x 8
59 kg x 7
59 kg x 6
 
FitNotes Workout
Monday, August 12, 2024

Lat Pulldown
45 kg x 20
79 kg x 8
79 kg x 3
66 kg x 7
66 kg x 7

Machine Row
25 kg x 13
25 kg x 11
25 kg x 9

Hyperextension
0 kg x 20
0 kg x 20
0 kg x 20
0 kg x 20

Pull Up
0 kg x 9
0 kg x 6
0 kg x 4
 
FitNotes Workout
Tuesday, August 13, 2024

Seated One Arm Then Double
23 kg x 4
23 kg x 5
23 kg x 3

Dumbbell Concentration Curl
8 kg x 12
8 kg x 17
10 kg x 12
12 kg x 10

Plate Hammer Curl
20 kg x 15
20 kg x 15
20 kg x 8

Rope Push Down
18 kg x 25
23 kg x 15
23 kg x 12
23 kg x 8

Long Rope Pulldown
9 kg x 15
9 kg x 15
9 kg x 12

Parallel Bar Triceps Dips
0 kg x 15
0 kg x 10
 
FitNotes Workout
Thursday, August 15, 2024

Walking
30:00

One Arm Cable Lat Raise
9 kg x 30
14 kg x 13
14 kg x 9
14 kg x 10

Converging Shoulder Press
14 kg x 20
18 kg x 18
41 kg x 8
41 kg x 5

Seated Dumbbell Press
26 kg x 6
22 kg x 10
20 kg x 10

Cable Rear Fly
3.4 kg x 15
3.4 kg x 16
3.4 kg x 15
 
CRICK!!

That was the sound of my neck on the hack squat.

Thinking of going back to push pull legs but will see how I feel tomorrow and if my neck can move independently from my body.

Legs defo need more attention, I think bro split means I’m neglecting them, clearly not well used if my neck is trying to compensate on the deep ROM lol.

Something that interested me was the reference to junk volume on a body part last 8 sets. Saw on a Jeff Nippard video analysing Sam Sulek.

Thing is with that, I get on triceps but on say legs, is that 8 sets for the whole muscle group, or 8 sets for quads, then hams and then calves, 24 sets. That wasn’t made clear.

Walking home and it’s hard work looking both ways to cross the road ha.

Anyway


FitNotes Workout
Friday, August 16, 2024

Hack Squat Machine
0 kg x 15
10 kg x 15
20 kg x 15
30 kg x 1 CRACK
20 kg x 3

Lying Leg Curl Machine
23 kg x 15
32 kg x 16
41 kg x 13
41 kg x 15

Hip Abduction
32 kg x 15

Hip Adduction
39 kg x 15
45 kg x 15
52 kg x 15
 
Gordon_Bennet said:
CRICK!!

That was the sound of my neck on the hack squat.

Thinking of going back to push pull legs but will see how I feel tomorrow and if my neck can move independently from my body.

Legs defo need more attention, I think bro split means I’m neglecting them, clearly not well used if my neck is trying to compensate on the deep ROM lol.

Something that interested me was the reference to junk volume on a body part last 8 sets. Saw on a Jeff Nippard video analysing Sam Sulek.

Thing is with that, I get on triceps but on say legs, is that 8 sets for the whole muscle group, or 8 sets for quads, then hams and then calves, 24 sets. That wasn’t made clear.

Walking home and it’s hard work looking both ways to cross the road ha.

Anyway


FitNotes Workout
Friday, August 16, 2024

Hack Squat Machine
0 kg x 15
10 kg x 15
20 kg x 15
30 kg x 1 CRACK
20 kg x 3

Lying Leg Curl Machine
23 kg x 15
32 kg x 16
41 kg x 13
41 kg x 15

Hip Abduction
32 kg x 15

Hip Adduction
39 kg x 15
45 kg x 15
52 kg x 15
Click to expand...
I loath neck pain. It’s the worst. In regards to the 8 sets I believe that would be 8 quads, 8 hams, 8 calf
 
Couple pic updates. Over the moon with the progress I’ve really impressed myself with the consistency I’ve managed to uphold and the diet that plays it part in all of this. There was a wobble with dropping calories too much but feels rectified, feel strong for the most part.
There’s an about an 8 month gap and went from about 16% bf to around 12%. It’s honestly been such a great journey and I’ve got @Smont to thank you that. Try to lose about more over the next two months and then slowly ramp up again and start progress overloading and adding more lower body exercises.

Also @PolishHamm3r77 has been engaging from the start and genuinely feels interested and that has kept me going so thanks dude, you’ve pulled me through.

@Dustin07 did me a solid with encouraging on the cardio to so that got me on that one. Feel so inspired as it’s the most progress I’ve made in my 20 years or so of gym on/off and now some proper knowledge and hard truths have paid off. Thanks you lot, I know I’m not the most inspiring or engaging journal keeper but it’s kept me accountable and I’m reaping the rewards. **** yeah.
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Gordon_Bennet said:
Couple pic updates. Over the moon with the progress I’ve really impressed myself with the consistency I’ve managed to uphold and the diet that plays it part in all of this. There was a wobble with dropping calories too much but feels rectified, feel strong for the most part.
There’s an about an 8 month gap and went from about 16% bf to around 12%. It’s honestly been such a great journey and I’ve got @Smont to thank you that. Try to lose about more over the next two months and then slowly ramp up again and start progress overloading and adding more lower body exercises.

Also @PolishHamm3r77 has been engaging from the start and genuinely feels interested and that has kept me going so thanks dude, you’ve pulled me through.

@Dustin07 did me a solid with encouraging on the cardio to so that got me on that one. Feel so inspired as it’s the most progress I’ve made in my 20 years or so of gym on/off and now some proper knowledge and hard truths have paid off. Thanks you lot, I know I’m not the most inspiring or engaging journal keeper but it’s kept me accountable and I’m reaping the rewards. **** yeah.
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Invalid Link Removed
Click to expand...
Way to work Bud! That’s some good progress!!!
 
Neck a bit stiff so thought I'd just do cardio today but been watching a lot of Dr. Mike and felt the need to move away from BRO split so was keen and got started on that after my cardio.

I think it makes sense to do 6-8 sets of various muscle groups (upper/lower) and get to revisit them again once theyve recovered. It'd take me a week to get round to chest again before. Not only that I'd do say 18 sets and Dr Mike and Jeff Nippard were basically saying past 8 sets in one sesh is junk volume. Conflicting info.

But anyway, Im trying this for a bit, been eating loads of junk food of late as a bit of stress in the household with my partner hating her job and we got too much on our plate with house renovations.

But I am sleeping a **** ton so cant complain there. Weight is up a couple kg, and BF% up to 14 but no big deal.


Going full stretch and slow eccentric on these lifts now. For example the machine bicep curl, my arm is pretty much fully extended but contracts at 90degrees and slowly stretches out again. No ego lifting here.
Same for lat pulldown pre-exhaustion warm up sets followed by pull ups, up to the chin and slowly down as controlled as poss

FitNotes Workout
Monday, August 19, 2024

Walking
30:00

Lat Pulldown
45 kg x 15
45 kg x 15

Pull Up
0 kg x 6
0 kg x 5
0 kg x 4
0 kg x 4

One Arm Cable Lat Raise
9 kg x 15
9 kg x 16
9 kg x 12
9 kg x 7

Seated Machine Curl
23 kg x 23
27 kg x 12
32 kg x 9

Dumbbell Concentration Curl
8 kg x 16
10 kg x 14
12 kg x 12
14 kg x 6

Seated Machine Fly
27 kg x 12
36 kg x 12
36 kg x 12
36 kg x 12
**** those flies hurt, the machine was set as stretched back as I could. Chest up, shoulders back.
 
Playing a bit of catch up. Neck wasn’t great.

So had an easy day…


FitNotes Workout
Tuesday, August 20, 2024

Walking 30:00

Hip Adduction
39 kg x 17
39 kg x 17
59 kg x 8
59 kg x 9
59 kg x 10

Calf Press Machine
59 kg x 15
59 kg x 15
79 kg x 15
79 kg x 15

Lying Leg Curl Machine
23 kg x 15
27 kg x 15
50 kg x 8
50 kg x 8
50 kg x 8

Crunch Machine
41 kg x 15
41 kg x 15
68 kg x 4
64 kg x 4
59 kg x 4
 
So was off for a bit. Went to my lovely little hippy festival that I attend every year in Midlands UK.

Beautiful weekend. No complaints from my back.
Got in the camper to drive home and made a pit stop 10 min in for a beer. Got out the van and could only walk baby steps. So odd.

So a week later I’m back in properly, all recovered and now working progressive upper / lower split days to give my legs more affection/affliction.

Most set ranges are 6-8. If I can hit all 3 working sets in that range, I put the weight up for the next sesssion.

Smaller muscle groups, the range is 12-15 and do those at the end.

The sessions tend to feel quite long, about 7 exercises in a session plus all the chit chat that seems to be gaining momentum at the gym. I keep myself to myself but have been there two years now and just feels rude to ignore certain people I see there most days.


FitNotes Workout
Friday, August 30, 2024

Converging Chest Press
25 kg x 15
45 kg x 15
52 kg x 15
73 kg x 10
79 kg x 8
79 kg x 8

Plate Machine Vertical Grip
50 kg x 15
50 kg x 15
110 kg x 2
90 kg x 6
90 kg x 4

Lat Pulldown
45 kg x 15
45 kg x 15

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

Diverging Seated Row Machine
45 kg x 8
45 kg x 8
45 kg x 8

Rope Push Down
23 kg x 15
23 kg x 11

One Arm Cable Lat Raise
5.7 kg x 10
5.7 kg x 10
5.7 kg x 10

Dumbbell Concentration Curl
12 kg x 15
12 kg x 14
 
No time for gym today, long 2 hr walk and little leg pump at home


FitNotes Workout
Sunday, September 1, 2024

Dumbbell Lunge
0 kg x 15
0 kg x 15
0 kg x 15

Dumbell Squat
10 kg x 15
10 kg x 15
10 kg x 15
10 kg x 15
 
Nice session yesterday. Going to check my BF% today.
7oxo is still getting used, don’t get that weird highly stimmed feeling since that one day.


FitNotes Workout
Monday, September 2, 2024

Converging Chest Press
25 kg x 15
45 kg x 15
52 kg x 15
86 kg x 8
86 kg x 8
86 kg x 8

Incline Smith Machine Press
15 kg x 15
25 kg x 8
25 kg x 8
25kg x 8

Lat Pulldown
45 kg x 15
45 kg x 15

Pull Up
0 kg x 5
0 kg x 4
0 kg x 4

Diverging Seated Row Machine
52 kg x 8
52 kg x 8

One Arm Cable Lat Raise
7.9 kg x 10
7.9 kg x 10
7.9 kg x 10

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

Rope Push Down
23 kg x 15
23 kg x 12
23 kg x 8
 
FitNotes Workout
Tuesday, September 3, 2024

Leg Press Plate Machine
25 kg x 15
25 kg x 15
25 kg x 15
35 kg x 15
50 kg x 8
50 kg x 8
50 kg x 8

Leg Press
79 kg x 8
79 kg x 8
79 kg x 8

Lying Leg Curl Machine
27 kg x 15
54 kg x 8
54 kg x 8
54 kg x 8

Deadlift At Mk16 Height
0 kg x 15
0 kg x 15
10 kg x 10
10 kg x 10

Crunch Machine
54 kg x 8
54 kg x 7
54 kg x 6

Standing Calf Raise Machine
35 kg x 15
35 kg x 15
35 kg x 12
 
FitNotes Workout
Wednesday, September 4, 2024

Lat Pulldown
45 kg x 15
45 kg x 15

Pull Up
0 kg x 6
0 kg x 6
0 kg x 5

Diverging Seated Row Machine
59 kg x 8
59 kg x 8
59 kg x 8

Converging Chest Press
32 kg x 17
52 kg x 15
52 kg x 12
93 kg x 8
93 kg x 7
93 kg x 5

One Arm Cable Lat Raise
10.2 kg x 3
10.2 kg x 3
10.2 kg x 3

Plate Machine Vertical Grip
20 kg x 15
90 kg x 8
90 kg x 7
90 kg x 6

Seated Machine Curl
36 kg x 15
36 kg x 16
36 kg x 13

Rope Push Down
23 kg x 15
23 kg x 15
23 kg x 10
 
FitNotes Workout
Wednesday, September 11, 2024

Lat Pulldown
45 kg x 15
45 kg x 15

Pull Up
0 kg x 8
0 kg x 5
0 kg x 4

Plate Machine Vertical Grip
40 kg x 18
100 kg x 3
100 kg x 5
100 kg x 3

Converging Chest Press
25 kg x 15
52 kg x 15
73 kg x 8
73 kg x 8
73 kg x 8

Parallel Bar Triceps Dips
0 kg x 15
0 kg x 15

Machine Row
20 kg x 10
20 kg x 10
20 kg x 10
 
FitNotes Workout
Thursday, September 12, 2024

Was meant to throw in a lower back exercise but I’m finding the volume quite tiring and time consuming so going to rethink

Leg Press Plate Machine
25 kg x 15
25 kg x 15
35 kg x 15
60 kg x 8
60 kg x 8
60 kg x 8

Lying Leg Curl Machine
27 kg x 15
59 kg x 8
59 kg x 8
59 kg x 6

Crunch Machine
59 kg x 8
59 kg x 8
59 kg x 8

Leg Press
86 kg x 8
86 kg x 8
86 kg x 8

Standing Calf Raise Machine
40 kg x 15
40 kg x 13
 
FitNotes Workout
Monday, September 16, 2024

Crunch Machine
64 kg x 8
64 kg x 8
64 kg x 7

Leg Press
39 kg x 15
39 kg x 15
52 kg x 15
93 kg x 8
93 kg x 8
93 kg x 8

Leg Press Plate Machine
50 kg x 15
70 kg x 8
70 kg x 8
70 kg x 8

Lying Leg Curl Machine
27 kg x 15
64 kg x 8
64 kg x 8
64 kg x 8

Standing Calf Raise Machine
40 kg x 15
40 kg x 15
40 kg x 15
 
FitNotes Workout
Tuesday, September 17, 2024

Converging Chest Press
32 kg x 15
52 kg x 15
93 kg x 8
93 kg x 8
93 kg x 7

Lower Cable Crossover (Lower Chest)
10.2 kg x 15
10.2 kg x 15
10.2 kg x 15

Plate Pull-down Machine
20 kg x 15
20 kg x 15

Pull Up
0 kg x 6
0 kg x 5
0 kg x 7

Diverging Seated Row Machine
73 kg x 3
73 kg x 4
73 kg x 4

Seated Machine Curl
41 kg x 15
41 kg x 14
41 kg x 7

Lateral Dumbbell Raise
6 kg x 20
6 kg x 20
6 kg x 20
 
FitNotes Workout
Wednesday, September 18, 2024

Deadlift At Mk16 Height
0 kg x 15
15 kg x 15
25 kg x 10
25 kg x 10
25 kg x 12

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

Long Rope Pulldown
9 kg x 15
9 kg x 15
9 kg x 12

Hyperextension
0 kg x 20
0 kg x 20
0 kg x 20
 
FitNotes Workout
Friday, September 20, 2024

Back feels tight. Can’t get full leg extension on the leg press so lots of warming up

Leg Press Plate Machine
0 kg x 15
0 kg x 15
25 kg x 15
75 kg x 8
75 kg x 8
75 kg x 8

One Leg Extension
18 kg x 10
32 kg x 10
32 kg x 10
32 kg x 10
32 kg x 6

Glute Trainer
30 kg x 10
30 kg x 12
30 kg x 12

Crunch Machine
68 kg x 8
68 kg x 8
68 kg x 5

Walking
0 kilometers - 35:00
 
FitNotes Workout
Sunday, September 22,

Still on calorie restriction and lifts are going up. Have started a cycle too Test 400, Mast 400. Feeling good.

Converging Chest Press
39 kg x 20
39 kg x 20
52 kg x 15
100 kg x 6
100 kg x 7
100 kg x 3

Plate Machine Vertical Grip
40 kg x 15
95 kg x 5
95 kg x 3
95 kg x 3

Lat Pulldown
45 kg x 15
45 kg x 15

Pull Up
0 kg x 5
0 kg x 6
0 kg x 6

Deadlift At Mk16 Height
0 kg x 15
15 kg x 15
30 kg x 8
30 kg x 7
30 kg x 7

Lateral Machine Raise
18 kg x 20
36 kg x 20
54 kg x 12
54 kg x 12
54 kg x 10
 
FitNotes Workout
Monday, September 23, 2024

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

Leg Press Plate Machine
25 kg x 15
50 kg x 12
75 kg x 8
75 kg x 8
75 kg x 9

Lying Leg Curl Machine
27 kg x 15
68 kg x 3
68 kg x 3
68 kg x 3

Crunch Machine
68 kg x 8
68 kg x 8
68 kg x 6
 
FitNotes Workout
Tuesday, September 24, 2024

Seated Machine Fly
27 kg x 15
32 kg x 15
41 kg x 15
50 kg x 12
50 kg x 12
50 kg x 10

Other Cable Lower Chest Flys
3.4 kg x 15
5.7 kg x 15
7.9 kg x 15
10.2 kg x 15
12.5 kg x 12
12.5 kg x 10

Plate Pull-down Machine
20 kg x 15
20 kg x 15

Pull Up
0 kg x 7
0 kg x 4
0 kg x 3

Parallel Bar Triceps Dip
0 kg x 20
0 kg x 15
0 kg x 12

Seated Machine Curl
41 kg x 15
41 kg x 11
41 kg x 10
 
Throwing in a day where I spend time on mobility to break up lower and upper days.

FitNotes Workout
Wednesday, September 25, 2024

Upward Elbow Bent Rotation
4 kg x 15
4 kg x 10
4 kg x 15

General Stretching
0 kg x 0

Squats Bodyweight
0 kg x 28
0 kg x 28
0 kg x 28

Hip Adduction
39 kg x 15
39 kg x 15
66 kg x 10
66 kg x 6
 
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