General Workouts

shodan

FitNotes Workout - Monday 25th April 2016
Excellent session this morning!



Week 2 session 3 upper body

** Rowing Machine **
- 05:00

** Flat Barbell Bench Press ** (Chest superset)
- 60.0 kgs x 6 reps
- 60.0 kgs x 6 reps
- 60.0 kgs x 6 reps

** Press Up's ** (Chest superset)
- 6 reps
- 6 reps
- 6 reps

** Cable Curl ** (Bicep/tricep Superset)
- 40.0 kgs x 6 reps
- 40.0 kgs x 7 reps
- 40.0 kgs x 7 reps
- 40.0 kgs x 7 reps

** Rope Push Down ** (Bicep/tricep Superset)
- 40.0 kgs x 6 reps
- 40.0 kgs x 7 reps [PR]
- 40.0 kgs x 7 reps
- 40.0 kgs x 7 reps

** Overhead Press ** (Shoulder Tru-Sets)
- 40.0 kgs x 6 reps
- 40.0 kgs x 6 reps
- 40.0 kgs x 6 reps

** Lateral Dumbbell Raise ** (Shoulder Tru-Sets)
- 7.5 kgs x 6 reps
- 7.5 kgs x 6 reps
- 5.0 kgs x 6 reps

** Front Dumbbell Raise ** (Shoulder Tru-Sets)
- 7.5 kgs x 6 reps
- 7.5 kgs x 6 reps
- 5.0 kgs x 6 reps

** Lat Pulldown **
- 50.0 kgs x 12 reps
- 55.0 kgs x 10 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 50.0 kgs x 12 reps
- 55.0 kgs x 10 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps

** Plank **
- 1 rep
- 1 rep
- 1 rep

** Running (Treadmill) **
- 20:00 [HIIT 1 MIN RUN, 30 SECS REST. SPEED UP EACH RUN, LAST 30 SECS WAS SPRINT AT SPEED 17]

bubs999

I did a mix of this yesterday (although no super set on the press and fly, as the equipment was in use)
Did the curl and rope push last and almost passed out! Going to the gym when you're ill is not advised!

shodan

Leg day today......

I'm still knackered from doing this, this morning!

FitNotes Workout - Friday 29th April 2016

Wk 3 session 1 Lower Body

** Rowing Machine **
- 05:00 [Warm up]

** Dynamic Stretching **
- 05:00

** Barbell Squat ** (Leg Tri-set)
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps

** Good Morning ** (Leg Tri-set)
- 60.0 kgs x 8 reps [PR]
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps

** Squat Jumps ** (Leg Tri-set)
- 8 reps
- 8 reps
- 8 reps

** Seated Calf Raise Machine ** (Pre-Exhaust Superset)
- 100.0 kgs x 8 reps [PR]
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps

** Leg Press ** (Pre-Exhaust Superset)
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps

** Back Extension ** Hammersmith Glutes/Hamstrings torture machine.
- 5 reps
- 5 reps
- 5 reps


** Plank **
- 1 rep
- 1 rep
- 1 rep


** Elliptical Trainer **
- 30:00. Kept heart rate around 130 to 140bpm..

bubs999

You might find it good to have a look at JEFIT on the playstore, you can create specific routines on it, which is easier to track than fitnotes for what you are doing.
You can create one for leg day, back and arms etc, then add the specific exercises into it

Even gives you a rest count down and tracks your PB'S

I used it before starting 5x5

shodan

Thanks mate but I used JEFIT for quite a while before moving to Fitnotes.
JEFit is excellent but I find it a little complicated to use whilst training and I've got my "lifting head" on.

Lifting weights makes me temporarily fick...

shodan

Not been able to get in the gym for a while due to work and Doris shifts.
It's been one of those weeks where I deserve a beer tonight because of it, but I'm thinking about sticking in some press ups, pull ups and chin ups first this evening after the kids go to bed. .

bubs999

Forgot to update on here, but after being ill for a week, I've been to the gym a few times and also a 25k mountain bike ride over at Swinley Forest (my legs were dead afterwards)
Topped off today with OST and job related fitness test to ARV level, had a nice tea and now vegging

Hopefully it'll be gym again tomorrow after early shift

stoomc

What kind of stuff (if any) are you guys doing for cardio?
How often, duration etc.?

Just interested

shodan

I tend to do about 25mins on the rowing machine, treadmill or elliptical machine after my weights session. Try to keep my heart rate around 135bpm or about 6 of of 10 for effort. My current training is aimed at far burning and muscle building. Although beer, takeaways and not getting to the gym is really not helping...

shodan

Not been able to get to the gym for 9 days so woke up this morning and realized that by the time is her to the gym it would've been packed.
So as I was due an upper body workout, as previously described, so I tried to duplicate it with body weight exercises...

Home workout 8th May 2016
[ ] Raised press up (feet on Monolith sub) x 7 superset x 3
[ ] Wide press up x 7 x 3 superset

[ ] Chin up x 7, 7, 6, 4 superset x 4
[ ] Dips (corner of the kitchen work surface) x 7 superset x 4

[ ] Overhead press x 7 Tri-set x 3
[ ] Front deltoids raise x 7 Tri-set x 3
[ ] Side deltoids raise x 7 Tri-set x 3
All done with resistance bands.

[ ] Assisted pull ups (feet on a chair out in front) x 6 x 3
[ ] 1 min plank x 3
[ ] 5 min walk
[ ] 22 min jog (slow jog on a random route, covered 2.01 miles)
[ ] Cool down and stretch

I've not done any road running for about 11 months. I've never been much of a runner but did build up to 5k in just under 30 mins which was VERY good for me back in June last year. So 2 miles at a slow jog which I really enjoyed, in 22 minutes with plenty left in the tank was a good result.