[B]18th March [U]Lil Bitch Legs Workout[/U] 89.4kg[/B]
Barbell Low Bar Back Squat 80kg 4,4,4
Mixed Grip Barbell Deadlift 100kg 6,6,6
Barbell Good Mornings 40kg 6,6,6
Barbell Front Squat 20kg 6,6,6
Let Press 140kg 5,5,5
Printable View
[B]18th March [U]Lil Bitch Legs Workout[/U] 89.4kg[/B]
Barbell Low Bar Back Squat 80kg 4,4,4
Mixed Grip Barbell Deadlift 100kg 6,6,6
Barbell Good Mornings 40kg 6,6,6
Barbell Front Squat 20kg 6,6,6
Let Press 140kg 5,5,5
[B]19th March [U]Cardio Workout[/U] 89.0kg[/B]
445 calories burnt
30:33 duration
Heart rate average - 154
Heart rate max - 191
2km treadmill run in 9:43 (pace 4:50 p/km)
2km bike in 4:03 (7/30 resistance)
750m row in 3:03 (1/10 resistance)
Great session
[B]20th March [U]Lil Bitch Pull Workout[/U] 88.8kg[/B]
Pullups 8,7,6
Barbell Row 60kg 6,6,6
Barbell Shrug 100kg 8,8,8
EZ Bar Bicep Curl 30kg 6,6,6
Neutral Grip Chinups 4,4,4
Seated Dumbbell Hammer Curls 16kg each 5,5,5
Dumbbell Row 30kg each 6,6,6
Cable Row 60kg 6,6,6
[B]21st March [U]Cardio Workout[/U] 88.5kg[/B]
295 calories burnt
16:51 duration
Heart rate average - 171
Heart rate max - 191
Distance - 2.94km
Pace - 5:43 min/km
Quality run, getting heaps faster. Weight loss is coming along swimmingly too
[B]22nd March [U]Lil BitchPush Workout[/U] 88.0kg[/b]
Barbell Bench Press 80kg 5,5,5
Seated Barbell Shoulder Press 40kg 6,6,6
Dips 4,4,4
Incline Barbell Bench Press 40kg 6,6,6
Dumbbell Pec Fly 14kg each 7,6,6
Dumbell Bench Press 30kg each 5,5,5
Cable Cross Overs 40kg 4 30kg 5,5
Weight loss coming along in leaps and bounds
[B]23rd March [U]Lil Bitch Legs Workout[/U] 87.5kg[/B]
Barbell Low Bar Back Squat 80kg 5,5,5
Mixed Grip Barbell Deadlift 120kg 5,5,5
Barbell Front Squat 20kg 5,5,5
Barbell Good Mornings 40kg 5,5,5
Leg Press 140kg 5,5,5
Just realised I lost 1.9kg in 5 days, decided to up the calories a bit for a couple of days then go back into super cut mode on Monday.
[B]25th March [U]Cardio Workout[/U] 87.7kg[/B]
511 calories burnt
41:13 duration
Heart rate average - 142
Heart rate max - 186
2km treadmill run in 10:03 (pace 5:01 p/km)
2km bike in 4:07 (7/30 resistance)
750m row in 3:11 (1/10 resistance)
Great session bit slower than the training I did on the 19th but really felt it
[B]26th March [U]Pull Workout[/U] 87.2kg[/B]
Pullups 8,8,8
Barbell Row 60kg 6,6,6
Barbell Shrug 100kg 8,8,8
EZ Bar Bicep Curl 30kg 7,6,6
Neutral Grip Chinups 5,5,5
Seated Dumbbell Hammer Curls 16kg each 5,5,5
Dumbbell Row 34kg each 6,6,6
Cable Row 60kg 6,6,6
[B]27th March [U]Cardio Workout[/U] 87.5kg[/B]
279 calories burnt
15:16 duration
Heart rate average - 174
Heart rate max - 191
Distance - 2.94km
Pace - 5:11 min/km
Pretty quick by my standards, love it when I can get to 5 min/km which hopefully isn’t too far away.
Here’s my run split into 500m splits, you can see my middle kilometre was about 5:04 min/km
[IMG]https://uploads.tapatalk-cdn.com/20190326/036c44faaac1bc4ba27d18a96f22155d.jpg[/IMG]
[B]1st April [U]Cardio Workout[/U] 86.7kg[/B]
279 calories burnt
14:28 duration
Heart rate average - 177
Heart rate max - 190
Distance - 2.94km
Pace - 4:56 min/km
Very nice run, sub 5 minute kms
[B]2nd April [U]Push Workout[/U] 86.8kg[/b]
Barbell Bench Press 80kg 6,5,5
Dips 4,4,4
Dumbbell Lateral Raise 12kg 6,6,6
Incline Barbell Bench Press 40kg 6,6,6
EZ Bar Skullcrushers 25kg 6,6,6
Seated Dumbbell Shoulder Press 18kg each 6,6,6
Dumbbell Pec Fly 14kg each 6,6,6
Tricep Pushdown 20kg 10,10,10
Cable Cross Overs 30kg 7,7,7
Awesome workout
[B]3rd April [U]Cardio Workout[/U] 86.6kg[/B]
455 calories burnt
35:02 duration
Heart rate average - 146
Heart rate max - 195
2km treadmill run in 9:00 (pace 4:30 p/km)
2km bike in 4:07 (7/30 resistance)
750m row in 3:18 (1/10 resistance)
Great session, 4:30p/km on the treadmill is 👌
Was pretty active on holidays including a gym session and some yoga but this is my first training session back at my gym in a month
[B]1st May [U]Pull Workout[/U][/B]
Pullups 5,5,5
Barbell Row 60kg 5,5,5
Barbell Shrug 100kg 6,6,6
Seated Dumbbell Hammer Curls 16kg each 5,5,5
Neutral Grip Chinups 5,5,5
EZ Bar Bicep Curl 25kg 6,6,6
Cable Row 60kg 6,6,6
Just easing my way back into it, strongly considering trying to get dick skin shredded by my 35th birthday (mid August) as a bit of a challenge to myself. 3.5 months should be heaps of time
[B]2nd May [U]Push Workout[/U][/b]
Barbell Bench Press 60kg 6,6,6
Barbell Shoulder Press 40kg 4,4,4
EZ Bar Skullcrushers 33kg 4,4,4
Dumbbell Lateral Raise 12kg 6,6,6
Dumbbell Pec Fly 14kg each 5,5,5
Tricep Pushdown 25kg 8,8,8
[B]7th May [U]Legs Workout[/U][/B]
Barbell Low Bar Back Squat
20kg 5,5
60kg 3
80kg 3
100kg 3
110kg 3,3,3
Mixed Grip Barbell Deadlift 100kg 4,4,4
First proper legs workout in a while, my legs are cooked :)
[B]8th May [U]Pull Workout[/U] 91.0kg[/B]
Pullups 7,7,7
Barbell Row 60kg 7,7,7
Barbell Shrug 100kg 8,8,8
EZ Bar Bicep Curl 30kg 6,6,6
Neutral Grip Chinups 5,5,5
Seated Dumbbell Hammer Curls 16kg each 6,6,6
[B]9th May [U]Push Workout[/U] 90.7kg[/b]
Barbell Bench Press
20kg 10
60kg 3
80kg 3
90kg 3,3,3,3
Dips 6,6,6
Dumbell Lateral Raise 12kg 6,6,6
Incline Barbell Bench Press 50kg 5,5,5
Dumbell Bench Press 30kg each 6,6,6
Dumbbell Pec Fly 12kg each 10,8,8
Yoga today :)
[B]11th May [U]Legs Workout[/U] 91.1kg[/B]
Barbell Low Bar Back Squat
20kg 5,5
60kg 4
120kg 3,3,3,3
Mixed Grip Barbell Deadlift 140kg 3,3,3
Barbell Front Squat 20kg 5,5,5
Barbell Good Mornings 20kg 10,10,10
[B]12th May [U]Pull Workout[/U][/B]
Weighted Pullups +20kg 5,4,4
Mixed Grip Barbell Row 80kg 4,4,4
Mixed Grip Barbell Shrug 120kg 6,6,6
EZ Bar Bicep Curl 30kg 6,6,6
Neutral Grip Chinups 5,5,5
Seated Dumbbell Hammer Curls 18kg each 5,5,5
Cable Row 60kg 6,6,6
[B]14th May [U]Push Workout[/U][/B]
Weighted Dips +20kg 5,4,4
Standing Barbell Press 40kg 5,5,5
Barbell Bench Press 60kg 6,6,6
EZ Bar Skull Crushers 25kg 6,6,6
Dumbbell Triceps Extension 20kg 8,8,8
Rope Tricep Pushdown 30kg 10,10,10
[B]16th May [U]Legs Workout[/U] 91.9kg[/B]
Mixed Grip Barbell Deadlift
60kg 10
100kg 3
140kg 1,1
180kg 1
200kg 1
180kg 1
160kg 1
140kg 3,3,3
Barbell Low Bar Squat 60kg 3,3,3
Barbell Good Mornings 40kg 6,6,6
Barbell Front Squat 20kg 5,5,5
[B]17th May [U]Cardio Workout[/U][/B]
216 calories burnt
14:29 duration
Heart rate average - 157
Heart rate max - 174
Distance - 2.41km
Pace - 5:59 min/km
Terrible run after heavy deads haha
[B]19th May [U]Pull Workout[/U][/B]
Pullups 6,6,6
Barbell Row 60kg 6,6,6
Barbell Shrug 100kg 6,6,6
EZ Bar Bicep Curl 25kg 6,6,6
Neutral Grip Chinups 5,5,5
Seated Dumbbell Hammer Curls 16kg each 5,5,5
Cable Row 60kg 6,6,6
[B]20th May [U]Push Workout[/U] 91.6kg[/B]
Standing Barbell Press 50kg 3,3,3
Dips 5,5,5
Barbell Bench Press 60kg 5,5,5
Dumbbell Lateral Raise 12kg 6,6,6
Dumbbell Shoulder Press 20kg each 5,5,5
Barbell Upright Row 25kg 8,8,8
Plate Front Raise 20kg 5,5,5
[B]21st May [U]Cardio Workout[/U] 91.0kg[/B]
259 calories burnt
16:03 duration
Heart rate average - 164
Heart rate max - 182
Distance - 2.83km
Pace - 5:40 min/km
Much better run today
[B]22nd May [U]Legs Workout[/U] 90.4kg[/B]
Barbell Low Bar Back Squat 70kg 6,6,6
Barbell Deadlift 120kg 6,6,6
Barbell Good Mornings 40kg 6,6,6
Barbell Front Squat 30kg 5,5,5
Barbell Lunge 30kg 3,3,3
Nice workout
[B]23rd May [U]Pull Workout[/U] 90.2kg[/B]
Pullups 6,6,6
Barbell Row 60kg 8,8,8
Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 30kg 6,6,6
Neutral Grip Chinups 5,5,5
Dumbbell Hammer Curls 16kg each 6,6,6
Cable Row 70kg 6,6,6
Awesome high volume chest session
[B]25th May [U]Push Workout[/U] 90.2kg[/b]
Barbell Bench Press
20kg 10
60kg 3,3
80kg 1
90kg 1
100kg 1
105kg 1
110kg 1
90kg 5,5,5
Dips 6,6,6
Barbell Standing Shoulder Press 40kg 5,5,5
Dumbbell Pec Fly 14kg each 8,8,8
Dumbell Bench Press 32kg each 5,5,4
Incline Barbell Bench Press 40kg 5,5,5
Cable Cross Overs 15kg each 7,5,5
[B]26th May [U]Legs Workout[/U][/B]
Barbell Low Bar Back Squat 70kg 7,7,7
Barbell Deadlift 120kg 6,6,6
Barbell Good Mornings 40kg 6,6,6
Barbell Front Squat 30kg 5,5,5
Barbell Lunge 30kg 4,4,4
[B]27th May [U]Pull Workout[/U] 90.3kg[/B]
Pullups 15,8,7
Barbell Row 100kg 3,3,3
Barbell Shrug 140kg 6,6,6
EZ Bar Bicep Curl 43kg 4,4,4
Neutral Grip Chinups 5,5,5
Dumbbell Hammer Curls 14kg each 8,8,6
Cable Row 70kg 8,8,8
Great workout but weight loss is a little too slow, unquestionably this is partially due to a small amount of recomposition but I’m gonna drop calories a bit to speed things up.
[B]28th May [U]Cardio Workout[/U] 89.9kg[/B]
336 calories burnt
30:52 duration
Heart rate average - 134
Heart rate max - 189
1.5km treadmill run in 7:31 (pace 5:01 p/km)
2km bike in 4:43 (5/25 resistance)
500m row in 1:59 (1/10 resistance)
Legs still a bit sore from Squats on Sunday, running was tough
[B]30th May [U]Push Workout[/U] 89.8kg[/B]
Dips 15,8,6
Standing Barbell Press 40kg 6,6,6
Barbell Bench Press 60kg 6,6,6
EZ Bar Skull Crushers 30kg 6,6,6
Dumbbell Triceps Extension 20kg 8,8,8
Rope Tricep Pushdown 30kg 10,8,8
Close Grip Bench Press 45kg 8,8,8
Strangest workout ever, did my squats at 8am, then had to run home to let a tradie in to do some renos on the house (he was an hour early). Then finished the workout at 6:30pm
[B]31st May [U]Legs Workout[/U] 89.9kg[/B]
Barbell Low Bar Back Squat 80kg 5,5,5
Barbell Deadlift 120kg 6,6,6
Barbell Good Mornings 40kg 6,6,6
Barbell Front Squat 30kg 5,5,5
Barbell Lunge 30kg 4,4,4
[B]1st June [U]Pull Workout[/U] 89.5kg[/B]
Pullups 8,8,8
Barbell Row 60kg 8,8,8
Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 30kg 7,7,7
Neutral Grip Chinups 5,5,5
Dumbbell Hammer Curls 16kg each 6,6,6
Cable Row 70kg 8,8,8
[B]2nd June [U]Push Workout[/U] 89.2kg[/B]
Seated Barbell Press 55kg 3,3,3
Barbell Bench Press 70kg 7,7,7
Dips 5,5,5
Dumbbell Lateral Raise 12kg 7,7,7
Dumbbell Shoulder Press 20kg each 5,5,5
Barbell Upright Row 25kg 10,10,10
Plate Front Raise 15kg 10,10,10
Cable Lateral Raise 5kg each 8,5,6 (to failure)
[B]3rd June [U]Cardio Workout[/U] 89.2kg[/B]
441 calories burnt
32:29 duration
Heart rate average - 149
Heart rate max - 189
2km treadmill run in 9:55 (pace 4:58 p/km)
2km bike in 4:04 (7/30 resistance)
500m row in 1:56 (1/10 resistance)
[B]4th June [U]Legs Workout[/U] 89.2kg[/B]
Barbell Low Bar Back Squat
20kg 10
60kg 5
90kg 1
110kg 1
120kg 1
130kg 1
140kg 1,1,1
100kg 4,4,4
Barbell Deadlift 100kg 6,6,6
Barbell Good Mornings 50kg 6,6,6
Barbell Front Squat 30kg 3,5,5 (my arms felt really uncomfortable on the first set, got in my grove for sets 2 and 3 though)
Barbell Lunge 30kg 4,4,4
Epic workout
[B]5th June [U]Cardio Workout[/U] 88.4kg[/B]
289 calories burnt
16:07 duration
Heart rate average - 174
Heart rate max - 188
Distance - 2.86km
Pace - 5:37 min/km
[B]7th June [U]Pull Workout[/U] 88.3kg[/B]
Pullups 10,10,8
Barbell Row 60kg 8,8,8
Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 30kg 8,8,8
Neutral Grip Chinups 5,5,5
Dumbbell Hammer Curls 16kg each 6,6,6
Cable Row 80kg 6,6,6
[B]8th June [U]Push Workout[/U] 88.1kg[/b]
Barbell Bench Press
60kg 5
80kg 1
90kg 1
100kg 1
110kg 1,1,1
90kg 4,4,4
Incline Barbell Bench Press 60kg 6,6,6
Decline Barbell Bench Press 80kg 5,5,5
Dumbbell Lateral Raise 12kg 7,7,7
EZ Bar Skull Crushers 30kg 6,6,6
Dumbbell Pec Fly 14kg each 8,8,8
Cable Cross Overs 12.5kg each 8,8,7
Not back to peak 1RM bench strength but a great workout nonetheless
This workout was a real grind, probably CNS fatigue due to the heavy bench day yesterday. Before I got to the gym I was planning on hitting 210kg for a single but it wasn't to be
[B]9th June [U]Legs Workout[/U] 89.1kg[/B]
Mixed Grip Barbell Deadlift
60kg 6
100kg 3
140kg 1
180kg 1
200kg 1
180kg 1
140kg 4,4,4
Barbell Low Bar Squat 60kg 5,5,5
Barbell Good Mornings 50kg 5,5,5
No front squats for lunges today, I was totally cooked
[B]11th June [U]Bicep Workout[/U] 88.8kg[/B]
Barbell Bicep Curl 50kg 3,2,2
EZ Bar Bicep Curl 30kg 6,6,6
Underhand Grip Chinups 8,8,8
Dumbbell Hammer Curls 16kg each 6,6,6
EZ Bar Preacher Curls 25kg 6,6,6
Cable Curl 20kg 12 15kg 6 10kg 8 (drop set)
[B]12th June [U]Cardio Workout[/U] 88.5kg[/B]
263 calories burnt
16:15 duration
Heart rate average - 163
Heart rate max - 186
Distance - 2.88km
Pace - 5:38 min/km
[B]13th June [U]Push Workout[/U] 88.2kg[/B]
Weighted Dips +20kg 4,3,3
Standing Barbell Press 40kg 7,7,7
Barbell Bench Press 60kg 10,10,10
EZ Bar Skull Crushers 30kg 6,6,6
Dumbbell Kickbacks 10kg 8,6,6
Dumbbell Triceps Extension 20kg 8,8,8
Tricep Extension Machine 40kg 8,8,8
Close Grip Bench Press 45kg 8,8,8
Awesome workout
[B]14th June [U]Cardio Workout[/U] 88.2kg[/B]
380 calories burnt
26:53 duration
Heart rate average - 152
Heart rate max - 188
2km treadmill run in 9:48 (pace 4:58 p/km)
2km bike in 4:07 (7/30 resistance)
500m row in 1:52 (1/10 resistance)
Had shorter rest periods today, I was absolutely gassed by the time I finished the row
Big news, I’m moving Deadlifts out of Legs day and into Pull day, which is a more traditional PPL programming
Today my good mornings, front squats and lunges all felt infinitely stronger without having squats and deads preceding them. Off to a good start.
[B]15th June [U]Legs Workout[/U] 87.4kg[/B]
Barbell Low Bar Back Squat
20kg 10
60kg 5
100kg 1,1
130kg 1
145kg 1,1,1
These felt pretty wonky but I ground them out
100kg 4,4,4
Barbell Good Mornings 60kg 5,5,5
Barbell Front Squat 30kg 3,5,5 (these felt awesome, definitely have some potential to ratchet up the weight here)
Barbell Lunge 30kg 7,7,7
Great workout, probably gonna be a sore boy tomorrow
Strained my left glute on my 4th set of deadlifts, I don’t think it’s anything too serious
[B]17th June [U]Pull Workout[/U] 88.9kg[/B]
Mixed Grip Barbell Deadlifts
60kg 10
100kg 4
140kg 6,4
this wasn’t a missed rep, I just forgot I was meant to be aiming for 6 reps per set lol
140kg 6,6 felt my left glute twinge on my 4th rep but finished off the set anyway
Pullups 7,7,7
Barbell Row 60kg 1
Left glute was a little too tight for bent over rows so I moved to the cable
Cable Row 80kg 6,6,6
Barbell Shrug 100kg 8,8,8
EZ Bar Bicep Curl 30kg 6,6,6
Neutral Grip Chinups 5,5,5
Dumbbell Hammer Curls 16kg each 6,6,6
Pretty good session all things considered. Hopefully this glute thing doesn’t put me out of action
Gonna take it a bit easy while my glute tightness goes away
[B]18th June [U]Push Workout[/U] 87.8kg[/B]
Seated Barbell Press 50kg 3,3,3
Barbell Bench Press 60kg 6,6,6
Dips 4,4,4
Dumbbell Lateral Raise 12kg 7,7,7
Dumbbell Shoulder Press 16kg each 6,6,6
Barbell Upright Row 25kg 10,10,10
Plate Front Raise 15kg 8,8,8
[b][u]Glute Rehab[/u][/b]
Barbell Deadlift 25kg 10
Barbell Goodmornings 25kg 8
Barbell Front Squat 25kg 5
Barbell Back Squat 25kg 8
Barbell Front Squat 25kg 5
Barbell Back Squat 25kg 8
Barbell Goodmornings 25kg 8
Barbell Deadlift 25kg 10
No pain on the light weight lower body stuff so I grabbed a foam roller and did a bit of stretching, feel heaps better
[B]19th June [U]Cardio Workout[/U] 87.1kg[/B]
283 calories burnt
15:58 duration
Heart rate average - 173
Heart rate max - 186
Distance - 2.80km
Pace - 5:41 min/km