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Gordon Bennets Workout Log Adventure

FitNotes Workout
Friday, September 27, 2024

Hand tattoo 1 week old so bit sore and hurts when it swells.

Crunch Machine
54 kg x 10
73 kg x 8
73 kg x 4
73 kg x 6

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

One Leg Extension
18 kg x 15
25 kg x 15
39 kg x 12
39 kg x 8
39 kg x 12

Standing Calf Raise Machine
45 kg x 15
45 kg x 15
45 kg x 15
 
FitNotes Workout
Sunday, September 29, 2024

Lat Pulldown
45 kg x 15
45 kg x 15

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

Converging Chest Press
39 kg x 20
39 kg x 20
52 kg x 15
100 kg x 8
100 kg x 7
100 kg x 6

Diverging Seated Row Machine
36 kg x 15
73 kg x 6
73 kg x 6
73 kg x 6

Plate Machine Vertical Grip
40 kg x 15
100 kg x 6
100 kg x 3
100 kg x 2

One Arm Cable Lat Raise
3.4 kg x 25
10.2 kg x 4
10.2 kg x 5
10.2 kg x 6

Seated Machine Curl
41 kg x 15
41 kg x 11
41 kg x 10

Long Rope Pulldown
9 kg x 15
14 kg x 15
14 kg x 15
 
FitNotes Workout
Wednesday, October 2, 2024

Trainings feeling good. Lower back feeling in great shape and able to feel safe incorporating weight into lower back lifting. Doesn’t feel dodgy and sleeping well.

Deadlift At Mk16 Height
0 kg x 20
10 kg x 15
20 kg x 15
40 kg x 4
35 kg x 7
35 kg x 6

Leg Press
32 kg x 20
45 kg x 20
45 kg x 20
107 kg x 8
107 kg x 8
107 kg x 8

Crunch Machine
32 kg x 15
73 kg x 8
73 kg x 8
73 kg x 6

Glute Trainer
30 kg x 15
30 kg x 15
30 kg x 15

One Leg Extension
18 kg x 15
25 kg x 15
39 kg x 13
39 kg x 12
39 kg x 12

Lying Leg Curl Machine
23 kg x 15
66.3 kg x 7
66.3 kg x 6
 
FitNotes Workout
Thursday, October 3, 2024

Plate Machine Vertical Grip
40 kg x 20
40 kg x 20
40 kg x 20
100 kg x 8
100 kg x 7
100 kg x 4

Flat Grip Press Machine
40 kg x 15
50 kg x 15
60 kg x 14

Lat Pulldown
45 kg x 15
45 kg x 15

Pull Up
0 kg x 8
0 kg x 6
0 kg x 4

Diverging Seated Row Machine
79 kg x 4
79 kg x 4
79 kg x 5

Lateral Dumbbell Raise
10 kg x 15
10 kg x 10
 
Was meant to go for a walk with the better half but she had to work late so went back to gym.

FitNotes Workout
Thursday evening, October 3, 2024

One Arm Cable Bicep Curl
5.7 kg x 15
5.7 kg x 15
7.9 kg x 15
10.2 kg x 12

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

Dumbbell Concentration Curl
6 kg x 15
8 kg x 15

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

Long Rope Pullback - Cable
9 kg x 20
14 kg x 15
14 kg x 12

Shrugs Standing Calf Machine
30 kg x 15
30 kg x 15
30 kg x 15

Rear Delt Machine Fly
59 kg x 15
66 kg x 15
66 kg x 9
 
Little cardio session today. BF stuck at 12% for the last 6 weeks, but have been gaining weight.

Trying to get to 10% but maybe it’s time to let that 10% go and just maintain for a bit seeing as it’s Autumn. Gone from around 16% in June and lost 4% in 5 months. Not sure how to feel about that but I appreciate slow yields longer lasting results.

Ordered some IGF1 LR3 so going to give that a whirl and some L Arginine.

FitNotes Workout
Friday, October 4, 2024

Walking 25:00

Standing Calf Raise Machine
45 kg x 15
65 kg x 15
65 kg x 15
65 kg x 15
 
FitNotes Workout
Sunday, October 6, 2024

Big fat sesh. L Arginine giving huge pumps.
Adding a lot more cardio now and waiting for IGF1 to arrive. Will try 4IU of this for a bit. Not going to add Slin in though, still reading about it. Gets a bit dangerous when you start adding Slin in.

Walking
25:00

Converging Chest Press
39 kg x 20
39 kg x 20
52 kg x 15
107 kg x 8
107 kg x 5
107 kg x 4

Flat Grip Press Machine
50 kg x 15
60 kg x 10
60 kg x 10

Lat Pulldown
45 kg x 15
45 kg x 15

Pull Up
0 kg x 8
0 kg x 8
0 kg x 7

One Arm Cable Lat Raise
3.4 kg x 20
10.2 kg x 8
10.2 kg x 7
10.2 kg x 6

Lateral Dumbbell Raise
6 kg x 15
6 kg x 15

Dumbbell Concentration Curl
10 kg x 20
12 kg x 13
12 kg x 12

Long Rope Pulldown
9 kg x 20
14 kg x 15
14 kg x 15
14 kg x 10

Seated Machine Curl
18 kg x 15
41 kg x 15
41 kg x 15
41 kg x 8

Parallel Bar Triceps Dips
0 kg x 15
0 kg x 15
0 kg x 15
 
Gordon_Bennet said:
Little cardio session today. BF stuck at 12% for the last 6 weeks, but have been gaining weight.

Trying to get to 10% but maybe it’s time to let that 10% go and just maintain for a bit seeing as it’s Autumn. Gone from around 16% in June and lost 4% in 5 months. Not sure how to feel about that but I appreciate slow yields longer lasting results.

Ordered some IGF1 LR3 so going to give that a whirl and some L Arginine.

FitNotes Workout
Friday, October 4, 2024

Walking 25:00

Standing Calf Raise Machine
45 kg x 15
65 kg x 15
65 kg x 15
65 kg x 15
Click to expand...
Sometimes when you have been cranking away for a long time you need a break or a change in direction for a little while. Especially when dieting for extended periods of time
 
FitNotes Workout
Monday, October 7, 2024

Pulling back the calories a bit more and upping the cardio. Let’s see what that’s like for 2 weeks. Don’t think I could bear restricting the calories for longer than that.

Todays a mop up / stretch / mobility day.

Crunch Machine
32 kg x 15
77 kg x 8
77 kg x 8
77 kg x 3

Walking
25:00

Standing Calf Raise Machine
50 kg x 15
75 kg x 15
75 kg x 15
75 kg x 15

Hip Adduction
25 kg x 15
66 kg x 10
66 kg x 10
66 kg x 10

Lateral Machine Raise
23 kg x 20
27 kg x 20
32 kg x 15
45 kg x 15
64 kg x 15
73 kg x 4

Handle Cable One Arm Pulldown
9 kg x 20
9 kg x 20
14 kg x 20
14 kg x 20
16.2 kg x 15
 
FitNotes Workout
Wednesday, October 9, 2024

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

Crunch Machine
32 kg x 15
77 kg x 8
77 kg x 8
77 kg x 8

Stationary Bike
45:00
 
FitNotes Workout
Thursday, October 10, 2024

Converging Chest Press
32 kg x 20
32 kg x 20
52 kg x 18
107 kg x 8
107 kg x 5
107 kg x 3

Other Cable Lower Chest Flys
5.6 kg x 15
7.9 kg x 12
7.9 kg x 16
12.5 kg x 12
12.5 kg x 15

Lat Pulldown
45 kg x 15

Pull Up
0 kg x 8
0 kg x 8
0 kg x 7

One Arm Dumbbell Raise
8 kg x 15
12 kg x 10
12 kg x 10

Seated Machine Curl
18 kg x 15
41 kg x 15
41 kg x 15
41 kg x 10

Long Rope Pullback - Cable
14 kg x 15
14 kg x 15
14 kg x 12

Walking
40:00
 
FitNotes Workout
Friday, October 11, 2024

Amped up the cardio and body fat measured at 10% so happy with that result. Going to continue for another week and check again and then look to do maintenance for a bit. Finally getting there.

Diverging Seated Row Machine
36 kg x 20
36 kg x 20
79 kg x 6
79 kg x 6
79 kg x 6

Lying Leg Curl Machine
23 kg x 15
66.3 kg x 8
66.3 kg x 8
66.3 kg x 8

V-Bar Push Down
23 kg x 20
27 kg x 20
32 kg x 20

Walking
0 kilometers - 35:00
 
Forgotten to post on here for a while so will update.

Trainings going well, think I’m falling into the ADHD camp and looking to get a diagnosis. The waiting list in the UK is about 2 years apparently. Anyway it definitely lends itself well to training because of the hyper focus and obsession that can be a typical symptom for ADHD.
Anyway going to update the log now.

FitNotes Workout
Saturday, October 12, 2024

No straps for deadlifts
Technique for dead’s feels off. Rubbing knees at high weight. So going to start again and use lower weight because it’s so uncomfortable.

Deadlift At Mk16 Height
0 kg x 20
10 kg x 20
15 kg x 15
35 kg x 3
30 kg x 3
20 kg x 12
20 kg x 12

Leg Press
32 kg x 20
52 kg x 20
52 kg x 20
120 kg x 8
120 kg x 8
120 kg x 7

One Leg Extension
25 kg x 15
25 kg x 15
52 kg x 7
52 kg x 7
52 kg x 7

Hanging Leg Raise
0 kg x 24
0 kg x 20

Crunch Machine
32 kg x 12
82 kg x 7
82 kg x 4
 
FitNotes Workout
Monday, October 14, 2024

Diverging Seated Row Machine
36 kg x 20
36 kg x 20
86 kg x 4
86 kg x 5
86 kg x 4

Long Rope Pullback - Cable
9 kg x 15
14 kg x 15
14 kg x 11

Walking
0 kilometers - 20:00

Lat Pulldown
45 kg x 15
45 kg x 15

Pull Up
0 kg x 8
0 kg x 8
0 kg x 7

One Arm Cable Lat Raise
3.4 kg x 20
12.3 kg x 4
12.5 kg x 3
12.5 kg x 3

Seated Machine Curl
18 kg x 25
41 kg x 15
41 kg x 15
41 kg x 11

Plate Machine Vertical Grip
50 kg x 20
100 kg x 8
100 kg x 5
100 kg x 4

Flat Grip Press Machine
50 kg x 15
60 kg x 10
60 kg x 7
 
FitNotes Workout
Tuesday, October 15, 2024

Deadlift At Mk16 Height
0 kg x 20
15 kg x 20
20 kg x 15
25 kg x 15
30 kg x 15

Standing Calf Raise Machine
50 kg x 15
65 kg x 15
80 kg x 15

Walking
0 kilometers - 40:00
 
FitNotes Workout
Thursday, October 17, 2024

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

One Leg Extension
45 kg x 8
52 kg x 4
52 kg x 7
52 kg x 8

Crunch Machine
32 kg x 15
82 kg x 8
82 kg x 8
82 kg x 7
 
Been away for the half term taking walks and bike rides around the New Forest. Absolutely gorgeous and plenty cardio but loads of junk food and beer. Bit of a celebration week for getting to my fat loss goal. Back in the gym and strength gone down a bit but I’m sure it’s just due to time off and maybe change of diet. Or just one of those days who knows.

FitNotes Workout
Thursday, October 24, 2024

Plate Machine Vertical Grip
50 kg x 20
70 kg x 17
100 kg x 4
100 kg x 5
100 kg x 3

Pull Up
0 kg x 8
0 kg x 9
0 kg x 6
0 kg x 6

Seated Machine Curl
18 kg x 20
41 kg x 15
41 kg x 12
41 kg x 8
 
FitNotes Workout
Saturday, October 26, 2024

Plate Machine Vertical Grip
40 kg x 20
40 kg x 20
50 kg x 15
60 kg x 12
70 kg x 10

Lateral Dumbbell Raise
6 kg x 15
6 kg x 15

One Arm Cable Lat Raise
12.5 kg x 2
12.5 kg x 1
5.7 kg x 17
7.9 kg x 10

Lat Pulldown
45 kg x 15
45 kg x 15

Pull Up
0 kg x 10
0 kg x 8
0 kg x 6

Diverging Seated Row Machine
36 kg x 20
36 kg x 20
86 kg x 2
86 kg x 2
52 kg x 11

Pectoral Fly Machine
66 kg x 15
66 kg x 15
73 kg x 15
79 kg x 12
86 kg x 11

Dumbbell Preacher Curl
8 kg x 17
12 kg x 15
14 kg x 10
14 kg x 11

Seated Machine Curl
27 kg x 15
27 kg x 15

Rope Push Down
18 kg x 15
23 kg x 15
27 kg x 18
32 kg x 15
36 kg x 12
41 kg x 9
41 kg x 11
 
Entering a lean bulking phase but still don’t really know my maintenance calories. The TDEE calculation I use seems so off and such a huge jump in calories. When I’ve been on 1600cal to jump to 2800cal maintaining just seems so off.

I guess I’ll just watch the scales for a bit and adjust as I go on a weekly/bi weekly basis. Feels good to eat again.


FitNotes Workout
Tuesday, October 29, 2024

Deadlift At Mk16 Height
0 kg x 20
10 kg x 20
20 kg x 20
25 kg x 15
25 kg x 15
35 kg x 15
40 kg x 8

Leg Press Plate Machine
25 kg x 20
50 kg x 16
75 kg x 15
100 kg x 10
125 kg x 6

Crunch Machine
86 kg x 8
86 kg x 6
86 kg x 4

Lying Leg Curl Machine
68 kg x 5
68 kg x 5
68 kg x 4
 
FitNotes Workout
Wednesday, October 30, 2024

Plate Machine Vertical Grip
40 kg x 22
40 kg x 20
40 kg x 15
100 kg x 6
100 kg x 6
100 kg x 4

Flat Grip Press Machine
70 kg x 12
70 kg x 10
70 kg x 8

Parallel Bar Triceps Dip
0 kg x 15
0 kg x 15
0 kg x 10

Seated Dumbbell Lateral Raise
6 kg x 10
6 kg x 10

One Arm Cable Lat Raise
7.9 kg x 10
7.9 kg x 8
7.9 kg x 7

Plate Pull-down Machine
40 kg x 15

Pull Up
0 kg x 8
0 kg x 8
0 kg x 7

Rear Delt Machine Fly
66 kg x 15
73 kg x 10
73 kg x 6

Machine Row
30 kg x 10
30 kg x 15
30 kg x 10

Dumbbell Preacher Curl
8 kg x 18
14 kg x 12
14 kg x 8
14 kg x 6

One Arm Cable Bicep Curl
5.7 kg x 12
5.7 kg x 15
7.9 kg x 12

Long Rope Pullback - Cable
9 kg x 15
14 kg x 15
14 kg x 15
 
FitNotes Workout
Friday, November 1, 2024

Leg Press Plate Machine
25 kg x 20
25 kg x 16
50 kg x 15
125 kg x 3
125 kg x 6
125 kg x 3
75 kg x 15

Deadlift At Mk16 Height
0 kg x 20
10 kg x 20
20 kg x 15
30 kg x 15
40 kg x 10
45 kg x 10

Crunch Machine
86 kg x 8
86 kg x 8
86 kg x 6

Standing Calf Raise Machine
50 kg x 15
75 kg x 15
85 kg x 10

Dumbbell Lunge
10 kg x 20
20 kg x 10
20 kg x 10
 
FitNotes Workout
Saturday, November 2, 2024

Plate Machine Vertical Grip
40 kg x 20
40 kg x 20
60 kg x 18
100 kg x 9
100 kg x 7
100 kg x 6

Pectoral Fly Machine
66 kg x 15
73 kg x 15
79 kg x 12
86 kg x 10
52 kg x 6

Lat Pulldown
45 kg x 15

Pull Up
0 kg x 8
0 kg x 10
0 kg x 6

Parallel Bar Triceps Dip
0 kg x 15
15 kg x 7
15 kg x 5

Machine Row
40 kg x 12
40 kg x 8
40 kg x 13

Lateral Dumbbell Raise
4 kg x 15
6 kg x 15
8 kg x 15
10 kg x 16
10 kg x 13
10 kg x 10

Seated Machine Curl
18 kg x 15
41 kg x 15
41 kg x 15
41 kg x 10
 
Spending the week trying to find maintenance calories. Been difficult to be strict with caloric intake. Weight has fluctuated by a kg this week. Not sure how much more accurate I can get it.

Will probably settle on a ballpark caloric intake and add 200cal to that and see how a lean bulk gets on over the next few months. Mixing strength and hypertrophy training in the mix.

FitNotes Workout
Monday, November 4, 2024

Smith Machine Front Squat
0 kg x 15
5 kg x 15
10 kg x 15
15 kg x 15

Leg Press Plate Machine
25 kg x 15
50 kg x 12
75 kg x 10
125 kg x 4
125 kg x 4
125 kg x 8
75 kg x 16

One Leg Extension
25 kg x 15
52 kg x 5
52 kg x 3

Lying Leg Curl Machine
23 kg x 15
68 kg x 8
68 kg x 8
68 kg x 7

Standing Calf Raise Machine
90 kg x 15
90 kg x 15
90 kg x 15

Deadlift At Mk16 Height
0 kg x 20
10 kg x 16
20 kg x 16
30 kg x 12
45 kg x 10
45 kg x 4
30 kg x 4

Crunch Machine
32 kg x 10
91 kg x 8
91 kg x 4
91 kg x 5
 
FitNotes Workout
Tuesday, November 5, 2024

Long sessions split into two. One at 11am and then again at 5pm.

Vertical Handle One Arm Plate Row
17.5 kg x 15
25 kg x 15
35 kg x 12
35 kg x 8
35 kg x 8

Pull Up
0 kg x 1
0 kg x 8
0 kg x 8

Pectoral Fly Machine
54.3 kg x 15
75.3 kg x 15
88.2 kg x 15
102.3 kg x 13
109.3 kg x 9

Flat Grip Press Machine
70 kg x 15
70 kg x 12
70 kg x 9

Lateral Dumbbell Raise
4 kg x 23
6 kg x 17
8 kg x 12
10 kg x 15
12 kg x 10
12 kg x 10

Machine Shoulder Press
15 kg x 15
15 kg x 15

One Arm Cable Lat Raise
9 kg x 12
9 kg x 12

Parallel Bar Triceps Dip
15 kg x 15
15 kg x 15
15 kg x 8

Long Rope Pulldown
14 kg x 15
14 kg x 10
14 kg x 8

One Arm Cable Bicep Curl
7.9 kg x 20
10.2 kg x 16
12.5 kg x 10

Dumbbell Hammer Curl
12 kg x 15
12 kg x 11
12 kg x 8
 
FitNotes Workout
Thursday, November 7, 2024

Barbell Squat
5 kg x 15
10 kg x 15
20 kg x 10

Incline Dumbbell Bench Press
20 kg x 20
26 kg x 15
26 kg x 15
26 kg x 12

Lat Pulldown
52 kg x 15
 
FitNotes Workout
Friday, November 8, 2024

Deload - got a harsh dry cough for last few days. Energy feels ok but want to lay off a bit.

Leg Press Plate Machine
0 kg x 15
0 kg x 15
25 kg x 15
50 kg x 15
65 kg x 10
65 kg x 12
65 kg x 12

One Leg Extension
11 kg x 15
25 kg x 10
25 kg x 10
25 kg x 10

Deadlift At Mk16 Height
0 kg x 15
5 kg x 15
10 kg x 15
20 kg x 12
20 kg x 12
20 kg x 12

Lying Leg Curl Machine
32 kg x 12
32 kg x 12
32 kg x 12

Standing Calf Raise Machine
45 kg x 12
45 kg x 15
45 kg x 15

Crunch Machine
50 kg x 12
50 kg x 12
50 kg x 12
 
FitNotes Workout
Monday, November 11, 2024

Still got a cough and was very ill last couple days

Plate Machine Vertical Grip
40 kg x 18
40 kg x 15
60 kg x 10
110 kg x 8
110 kg x 5
110 kg x 4

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

Pectoral Fly Machine
93 kg x 15
113 kg x 9
113 kg x 6

Pull Up
0 kg x 10
0 kg x 9
0 kg x 5

Machine Row
45 kg x 7
40 kg x 5
25 kg x 15
25 kg x 15
 
FitNotes Workout
Tuesday, November 12, 2024

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

Bent Over Lateral Raise
4 kg x 20
8 kg x 15
10 kg x 10

Dumbbell Concentration Curl
10 kg x 15
10 kg x 13
14 kg x 16
16 kg x 7

One Arm Cable Bicep Curl
5.7 kg x 15
7.9 kg x 10
12.5 kg x 9
12.5 kg x 8

Long Rope Pulldown
18 kg x 10
18 kg x 10

Parallel Bar Triceps Dip
0 kg x 15
0 kg x 14

Smith Close Grip Chest Press
20 kg x 20
30 kg x 13
35 kg x 8
 
FitNotes Workout
Wednesday, November 13, 2024

Deadlift
10 kg x 10
10 kg x 10
20 kg x 10
30 kg x 12

Deadlift At Mk16 Height
10 kg x 15
20 kg x 15
25 kg x 15
35 kg x 12
45 kg x 10
50 kg x 6

Hack Squat Machine
0 kg x 16
0 kg x 16

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

Lying Leg Curl Machine
32 kg x 15
70.3 kg x 7
70.3 kg x 4
70.3 kg x 4

Crunch Machine
32 kg x 10
91 kg x 8
91 kg x 4
91 kg x 3

Leg Press
86 kg x 15
86 kg x 15
86 kg x 15
 
FitNotes Workout
Thursday, November 14, 2024

Plate Machine Vertical Grip
40 kg x 18
40 kg x 12
60 kg x 12
110 kg x 10
110 kg x 7
110 kg x 5

Flat Grip Press Machine
80 kg x 15
80 kg x 7
80 kg x 3

Pectoral Fly Machine
113 kg x 12
113 kg x 7
113 kg x 6

Pull Up
0 kg x 12
0 kg x 6
0 kg x 6

Machine Row
45 kg x 7
35 kg x 6
35 kg x 5

Dumbell Shrug
32 kg x 16
36 kg x 15
42 kg x 8

Cable Single Arm Lat Pulldown
4.5 kg x 20
6.8 kg x 15
9 kg x 10
 
FitNotes Workout
Friday, November 15, 2024

Lateral Dumbbell Raise
4 kg x 30
6 kg x 15
8 kg x 10
14 kg x 7
14 kg x 6
14 kg x 6

One Arm Cable Lat Raise
3.4 kg x 15
7.9 kg x 10
7.9 kg x 7

Bent Over Lateral Raise
6 kg x 15
10 kg x 15
12 kg x 10
12 kg x 12

Dumbbell Concentration Curl
6 kg x 15
16 kg x 11
16 kg x 7
16 kg x 5

One Arm Cable Bicep Curl
3.4 kg x 15
12.5 kg x 11
12.5 kg x 8
12.5 kg x 8

Long Rope Pulldown
18 kg x 12
18 kg x 7
18 kg x 6

Parallel Bar Triceps Dip
15 kg x 15
20 kg x 12
20 kg x 8
 
FitNotes Workout
Sunday, November 17, 2024

Was injured after this session. Pulled my back which is a weakness of mine. Has been feeling great and really want to progress on the rack pull/deadlift. I think I sacrificed form and I’m finding it really tricky to execute as it gets heavy and the weight gets braced. I warm up as much as possible and stay low till I feel confident to go heavy but it went wrong today. Still progressed but I’m a bit stuck with what to do here to progress but not injure myself. Has been a great addition to my routine and feels good on the lighter scale but not sure how useful it is just staying low weight and reps above 15 for this type of exercise. Any thoughts on this??

Leg Press Plate Machine
25 kg x 15
25 kg x 15
50 kg x 7
75 kg x 4
100 kg x 12
125 kg x 8
125 kg x 6
75 kg x 10

Deadlift At Mk16 Height
Actually found out this is a rack pull
10 kg x 15 (40kg)
10 kg x 15
25 kg x 10
35 kg x 9
25 kg x 6
25 kg x 6
45 kg x 11
50 kg x 8 (120kg)

Crunch Machine
32 kg x 10
91 kg x 8
91 kg x 8
91 kg x 5

One Leg Extension
18 kg x 15
32 kg x 15
52 kg x 8
52 kg x 7
52 kg x 6

Hack Squat Machine
0 kg x 20
5 kg x 20
10 kg x 21

Standing Calf Raise Machine
75 kg x 15
100 kg x 15
100 kg x 15
100 kg x 15
50 kg x 20
50 kg x 30
 
Weight up 3kg in a month so I’ve over eaten and will bring that down. Aiming to gain around 1.5kg a month. Which is 3.3 lbs I think. Just a guide.
 
Last edited:
Gordon_Bennet said:
FitNotes Workout
Sunday, November 17, 2024

Was injured after this session. Pulled my back which is a weakness of mine. Has been feeling great and really want to progress on the rack pull/deadlift. I think I sacrificed form and I’m finding it really tricky to execute as it gets heavy and the weight gets braced. I warm up as much as possible and stay low till I feel confident to go heavy but it went wrong today. Still progressed but I’m a bit stuck with what to do here to progress but not injure myself. Has been a great addition to my routine and feels good on the lighter scale but not sure how useful it is just staying low weight and reps above 15 for this type of exercise. Any thoughts on this??

Leg Press Plate Machine
25 kg x 15
25 kg x 15
50 kg x 7
75 kg x 4
100 kg x 12
125 kg x 8
125 kg x 6
75 kg x 10

Deadlift At Mk16 Height
Actually found out this is a rack pull
10 kg x 15 (40kg)
10 kg x 15
25 kg x 10
35 kg x 9
25 kg x 6
25 kg x 6
45 kg x 11
50 kg x 8 (120kg)

Crunch Machine
32 kg x 10
91 kg x 8
91 kg x 8
91 kg x 5

One Leg Extension
18 kg x 15
32 kg x 15
52 kg x 8
52 kg x 7
52 kg x 6

Hack Squat Machine
0 kg x 20
5 kg x 20
10 kg x 21

Standing Calf Raise Machine
75 kg x 15
100 kg x 15
100 kg x 15
100 kg x 15
50 kg x 20
50 kg x 30
Click to expand...
Go as heavy as you can until form breaks down. Just become more proficient at the movement at the lower weight. Not worth risking injury as your back is the weak spot in your armor, so to speak. Keep putting the work in. Your working weights have def progressed
 
FitNotes Workout
Tuesday, November 19, 2024

Pull Up
0 kg x 12
0 kg x 11
0 kg x 7

Machine Row
25 kg x 11
30 kg x 13
35 kg x 5
35 kg x 7

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

Plate Machine Vertical Grip
50 kg x 15
70 kg x 9
110 kg x 10
110 kg x 8
110 kg x 7

Pectoral Fly Machine
113 kg x 13
113 kg x 9
113 kg x 6

Rope Push Down
18 kg x 15
18 kg x 14

Lateral Dumbbell Raise
4 kg x 30
4 kg x 15
10 kg x 4
14 kg x 9
14 kg x 6
 
Big session with training with a friend today. Short time but max output. Absolutely trembling at the end of this session and took ages to catch more breath. That’ll be the sleds no doubt.

FitNotes Workout
Thursday, November 21, 2024

Leg Press Plate Machine
25 kg x 15
50 kg x 12
75 kg x 8
100 kg x 13
125 kg x 8
150 kg x 1
75 kg x 17

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

Sleds
0 kg x 2
50 kg x 2
60 kg x 2
60 kg x 2
60 kg x 2
 
A day of driving yesterday, 8 hrs in total. Had to stop 2 or 3 times each way to let my back settle down. Was not in a good way.

Today it feels really agitated so I’m going to take extra time to recover. Got another tattoo which has blown my hand up like a rubber glove so when I do go back to training I’ll be avoiding grip related exercises where I can. Which is possible I just won’t be doing the usual lifts and may have to not go full send till the hand is healed which is a 2-3 weeks.

I’m ok with that. The training has been consistent. Feel pretty focussed and don’t think it’ll disturb the routine too much. Just keep the diet locked in, keep the back and happy and return when ready.
 
FitNotes Workout
Monday, November 25, 2024

Taking a bit easier as hand tattoo healing and quite scabbed up so feeling sore. Told to not do strenuous exercise when healing.

Pectoral Fly Machine
66 kg x 15
113 kg x 16
120 kg x 15
120 kg x 8
120 kg x 5

Plate Machine Vertical Grip
50 kg x 14
70 kg x 9
110 kg x 6
110 kg x 3
110 kg x 3

Lateral Dumbbell Raise
4 kg x 30
4 kg x 15
10 kg x 6
12 kg x 12
10 kg x 17

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

Pull Up
0 kg x 10
0 kg x 7
0 kg x 6

Dumbbell Concentration Curl
6 kg x 12
16 kg x 7
16 kg x 7
16 kg x 7

Cable Single Arm Lat Pulldown
9 kg x 15
14 kg x 8
14 kg x 7
 
FitNotes Workout
Monday, November 25, 2024

Taking a bit easier as hand tattoo healing and quite scabbed up so feeling sore. Told to not do strenuous exercise when healing.

Pectoral Fly Machine
66 kg x 15
113 kg x 16
120 kg x 15
120 kg x 8
120 kg x 5

Plate Machine Vertical Grip
50 kg x 14
70 kg x 9
110 kg x 6
110 kg x 3
110 kg x 3

Lateral Dumbbell Raise
4 kg x 30
4 kg x 15
10 kg x 6
12 kg x 12
10 kg x 17

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

Pull Up
0 kg x 10
0 kg x 7
0 kg x 6

Dumbbell Concentration Curl
6 kg x 12
16 kg x 7
16 kg x 7
16 kg x 7

Cable Single Arm Lat Pulldown
9 kg x 15
14 kg x 8
14 kg x 7
 
FitNotes Workout
Wednesday, November 27, 2024

Lying Leg Curl Machine
32 kg x 15
70.3 kg x 3
70.3 kg x 4
70.3 kg x 4


Some very light rack pulls to get a sense of how back is taking it. Chilled day today.
 
FitNotes Workout
Thursday, November 28, 2024

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

Barbell Squat
10 kg x 15
20 kg x 15

Hack Squat Machine
10 kg x 15
15 kg x 15
20 kg x 10

One Leg Extension
25 kg x 15
32 kg x 7

Crunch Machine
32 kg x 10
32 kg x 10
32 kg x 10
 
FitNotes Workout
Friday, November 29, 2024

Plate Machine Vertical Grip
40 kg x 12
60 kg x 10
70 kg x 10
110 kg x 6
110 kg x 5
110 kg x 2
110 kg x 3

Pectoral Fly Machine
66 kg x 15
120 kg x 12
120 kg x 10
120 kg x 7

Flat Grip Press Machine
75 kg x 5
75 kg x 4
75 kg x 2

Pull Up
0 kg x 11
0 kg x 7
0 kg x 6

Machine Row
25 kg x 15
25 kg x 10
25 kg x 11

Lateral Dumbbell Raise
4 kg x 30
4 kg x 15
10 kg x 5
14 kg x 11
14 kg x 7
14 kg x 6

Dumbbell Concentration Curl
10 kg x 14
16 kg x 8
16 kg x 7

Cable Single Arm Lat Pulldown - new fav exercise, really get a good squeeze in the lats from the ROM on this

9 kg x 5
14 kg x 11
14 kg x 7

Rope Push Down
25.3 kg x 7
25.3 kg x 6
25.3 kg x 6
 
Haven’t added to here in about a month so some catching up to do. Weights gone up a bit from around 170 lbs to around 178 lbs. Bf has stayed about the same, not on cycle or IGF so seems to be good. Weight can fluctuate a lot and most clothes feel too tight now. Anyway feeling good and making very small progressions across lifts. So all going in the right direction.

Hope you’ve a had a good Christmas break.

FitNotes Workout
Sunday, December 1, 2024

Starting again on rack pull to really improve ROM and prevent injury.
Rack Pull
0 kg x 10
5 kg x 15
7.5 kg x 15
10 kg x 15
12.5 kg x 15
15 kg x 15
17.5 kg x 15
20 kg x 15
20 kg x 15
25 kg x 12

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

Lying Leg Curl Machine
23 kg x 12
68 kg x 5
68 kg x 3
68 kg x 3
45 kg x 5

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

Hanging Leg Raise
0 kg x 24
0 kg x 24
 
FitNotes Workout
Monday, December 2, 2024

Plate Machine Vertical Grip
40 kg x 15
60 kg x 15
80 kg x 8
110 kg x 9
110 kg x 5
110 kg x 6

Pectoral Fly Machine
66 kg x 15
120 kg x 10
120 kg x 5
120 kg x 5

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

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

Pull Up
0 kg x 6
0 kg x 10

Lateral Dumbbell Raise
4 kg x 30
4 kg x 15
10 kg x 8
10 kg x 9
10 kg x 8

Dumbbell Concentration Curl
8 kg x 20
8 kg x 22

Rope Push Down
18 kg x 10
18 kg x 15
 
FitNotes Workout
Wednesday, December 4, 2024

Hack Squat Machine
0 kg x 15
10 kg x 15
20 kg x 20
20 kg x 20
20 kg x 20

Leg Press
39 kg x 20
52 kg x 20
73 kg x 20
86 kg x 15

Smith Machine Front Squat
10 kg x 15
15 kg x 15
20 kg x 15

Crunch Machine
50 kg x 12
91 kg x 8
91 kg x 4
50 kg x 7
 
FitNotes Workout
Thursday, December 5, 2024

Slowing the pace down on shoulder and back exercises so weight has come down

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

Plate Machine Vertical Grip
40 kg x 16
60 kg x 15
80 kg x 5
110 kg x 4
110 kg x 4
110 kg x 3

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

Machine Row
25 kg x 16
25 kg x 16
40 kg x 4

Cable Face Pull
18 kg x 16
18 kg x 20
18 kg x 20

Cable Single Arm Lat Pulldown
9 kg x 10
4.5 kg x 15

Lat Pulldown
27 kg x 12

Pull Up
0 kg x 6
0 kg x 2

Lateral Dumbbell Raise
4 kg x 20
4 kg x 15
12 kg x 9
 
FitNotes Workout
Friday, December 6, 2024

Rack Pull
0 kg x 15
15 kg x 12
25 kg x 12
35 kg x 10

Converging Shoulder Press
18 kg x 10
50 kg x 12
59 kg x 3
59 kg x 2

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

EZ-Bar Curl
15 kg x 16
15 kg x 12
15 kg x 12

Dumbbell Hammer Curl
12 kg x 20
12 kg x 16

Long Rope Pulldown
9 kg x 20
14 kg x 9
14 kg x 8
 
FitNotes Workout
Saturday, December 7, 2024

Back is mega tight and can’t fully extend my legs have warmed up loads and wasted energy for the heavy sets.

I think back tweaked on rack pull yesterday as I’m still trying to work out the movement as the weight increases. Seems pointless doing 20 reps easily on a set.

Progress today has felt a bit useless as back keeps getting triggered.

Leg Press Plate Machine
0 kg x 10
25 kg x 10
75 kg x 7

Lying Leg Curl Machine
23 kg x 12
68 kg x 5
68 kg x 6
68 kg x 5

Glute Ham Trainer
0 kg x 3
0 kg x 3

Single Leg Stood Calf Raise
50 kg x 15
50 kg x 12
50 kg x 12
50 kg x 10

Leg Press
93 kg x 15
100 kg x 15
 
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