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История Веса
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18 ноября 2021
Dynamic Effort - Upper day
I could feel the last rep on the last couple of sets getting slower. I know where I need to improve now for the next wave.
FitNotes Workout - Thursday 18th November 2021
** Flat Barbell Bench Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 3 reps
- 155.0 lbs x 1 rep
- 170.0 lbs x 3 reps
- 170.0 lbs x 3 reps
- 170.0 lbs x 3 reps
- 170.0 lbs x 3 reps
- 170.0 lbs x 3 reps
- 170.0 lbs x 3 reps
- 170.0 lbs x 3 reps
- 170.0 lbs x 3 reps
** DB Overhead Press **
- 20.0 lbs x 10 reps
- 25.0 lbs x 10 reps
- 30.0 lbs x 10 reps
- 40.0 lbs x 10 reps
- 50.0 lbs x 10 reps
** Inverted Rows **
- 185.0 lbs x 8 reps
- 185.0 lbs x 8 reps
- 185.0 lbs x 8 reps
- 185.0 lbs x 8 reps
- 185.0 lbs x 8 reps
** Dumbbell Hammer Curl **
- 25.0 lbs x 12 reps
- 25.0 lbs x 12 reps
- 25.0 lbs x 12 reps
** Band Pushdowns **
- 10.0 lbs x 15 reps
- 10.0 lbs x 15 reps
- 10.0 lbs x 15 reps
- 10.0 lbs x 15 reps
- 10.0 lbs x 15 reps
Добавить Комментарий
16 ноября 2021
Max Effort - Lower.
FitNotes Workout - Tuesday 16th November 2021
** Barbell Front Squat **
- 45.0 lbs x 10 reps
- 45.0 lbs x 5 reps
- 95.0 lbs x 3 reps
- 135.0 lbs x 1 rep
- 185.0 lbs x 1 rep
- 225.0 lbs x 1 rep
- 275.0 lbs x 1 rep
** Barbell Good Morning **
- 160.0 lbs x 10 reps
- 160.0 lbs x 10 reps
- 160.0 lbs x 10 reps
** Back Extensions **
- 5.0 lbs x 15 reps
- 5.0 lbs x 15 reps
- 5.0 lbs x 12 reps
- 5.0 lbs x 10 reps
- 5.0 lbs x 10 reps
(3 комментарий)
15 ноября 2021
FitNotes Workout - Monday 15th November 2021
** Close Grip Barbell Bench Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 115.0 lbs x 3 reps
- 135.0 lbs x 1 rep
- 185.0 lbs x 1 rep
- 225.0 lbs x 1 rep
** Incline Dumbbell Bench Press **
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps
** Dumbbell Row **
- 80.0 lbs x 10 reps
- 80.0 lbs x 10 reps
- 80.0 lbs x 10 reps
- 80.0 lbs x 10 reps
- 80.0 lbs x 10 reps
** Band Pushdowns **
- 10.0 lbs x 15 reps
- 10.0 lbs x 15 reps
- 10.0 lbs x 15 reps
** Lateral Dumbbell Raise **
- 10.0 lbs x 15 reps
- 10.0 lbs x 15 reps
- 10.0 lbs x 15 reps
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12 ноября 2021
Dynamic Effort - lower (deadlift)
The goal here is keep the speed going on the reps. I love when my body works in sync while doing deadlifts. The perfect combo of leg drive and pulling.
FitNotes Workout - Friday 12th November 2021
** Deadlift **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 225.0 lbs x 1 rep
- 275.0 lbs x 1 rep
- 295.0 lbs x 1 rep
- 295.0 lbs x 1 rep
- 295.0 lbs x 1 rep
- 295.0 lbs x 1 rep
- 295.0 lbs x 1 rep
- 295.0 lbs x 1 rep
- 295.0 lbs x 1 rep
- 295.0 lbs x 1 rep
- 295.0 lbs x 1 rep
- 295.0 lbs x 1 rep
** Trap Bar Squat **
- 165.0 lbs x 10 reps
- 165.0 lbs x 10 reps
- 165.0 lbs x 10 reps
- 165.0 lbs x 10 reps
- 165.0 lbs x 10 reps
** Leg Extension Machine **
- 65.0 lbs x 15 reps
- 65.0 lbs x 15 reps
- 65.0 lbs x 15 reps
** Weighted Decline Sit Ups **
- 10 reps
- 10 reps
- 10 reps
- 10 reps
(2 комментарий)
11 ноября 2021
Dynamic Effort - Upper day. The plan is to slowly increase the weight while still maintaining speed of the lift.
FitNotes Workout - Thursday 11th November 2021
** Flat Barbell Bench Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
** Overhead Press **
- 45.0 lbs x 10 reps
- 65.0 lbs x 10 reps
- 95.0 lbs x 10 reps
- 95.0 lbs x 8 reps
- 95.0 lbs x 8 reps
- 95.0 lbs x 8 reps
** Chin Up **
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 4 reps
- 185.0 lbs x 4 reps
- 185.0 lbs x 3 reps
- 185.0 lbs x 3 reps
** Dips **
- 10.0 lbs x 33 reps
- 10.0 lbs x 29 reps
- 10.0 lbs x 15 reps
** Dumbbell Hammer Curl **
- 25.0 lbs x 10 reps
- 25.0 lbs x 10 reps
- 25.0 lbs x 10 reps
(4 комментарий)
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