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26 октября 2021
FitNotes Workout - Tuesday 26th October 2021
** Deadlift **
- 45.0 lbs x 10 reps
- 45.0 lbs x 5 reps
- 95.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 225.0 lbs x 3 reps
- 275.0 lbs x 3 reps
- 315.0 lbs x 5 reps
- 315.0 lbs x 5 reps
- 315.0 lbs x 5 reps
- 315.0 lbs x 5 reps
- 315.0 lbs x 5 reps
** Chest Supported Rows **
- 20.0 lbs x 10 reps
- 30.0 lbs x 10 reps
- 30.0 lbs x 10 reps
** Dumbbell Shrugs **
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps
- 50.0 lbs x 10 reps
- 50.0 lbs x 10 reps
- 50.0 lbs x 10 reps
** Barbell Curl **
- 45.0 lbs x 10 reps
- 55.0 lbs x 10 reps
- 65.0 lbs x 10 reps
- 55.0 lbs x 10 reps
- 45.0 lbs x 10 reps
** Rear Delt Dumbbell Raise **
- 10.0 lbs x 10 reps
- 10.0 lbs x 10 reps
- 10.0 lbs x 10 reps
- 10.0 lbs x 10 reps
- 10.0 lbs x 10 reps
(2 комментарий)
22 октября 2021
Leg day let's GOOOOO!!! 🦵🦵
FitNotes Workout - Friday 22nd October 2021
** Barbell Squat **
- 45.0 lbs x 8 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 135.0 lbs x 5 reps
** Donkey Calf Raise **
- 135.0 lbs x 10 reps
- 135.0 lbs x 10 reps
- 135.0 lbs x 10 reps
- 135.0 lbs x 10 reps
- 135.0 lbs x 10 reps
** Barbell Good Morning **
- 160.0 lbs x 9 reps
- 160.0 lbs x 8 reps
- 160.0 lbs x 8 reps
** Dumbbell Lunges **
- 10.0 lbs x 10 reps
- 10.0 lbs x 10 reps
- 10.0 lbs x 10 reps
- 10.0 lbs x 10 reps
- 10.0 lbs x 10 reps
** Lying Leg Curl Machine **
- 50.0 lbs x 10 reps
- 50.0 lbs x 10 reps
- 50.0 lbs x 10 reps
- 50.0 lbs x 10 reps
- 50.0 lbs x 10 reps
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21 октября 2021
Shoulders like boulders! 💪
FitNotes Workout - Thursday 21st October 2021
** Overhead Press **
- 45.0 lbs x 10 reps
- 45.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 115.0 lbs x 5 reps
- 115.0 lbs x 5 reps
- 115.0 lbs x 5 reps
- 115.0 lbs x 5 reps
- 115.0 lbs x 5 reps
- 95.0 lbs x 6 reps
** Incline Dumbbell Bench Press **
- 50.0 lbs x 15 reps
- 50.0 lbs x 15 reps
- 50.0 lbs x 14 reps
** Close Grip Barbell Bench Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 10 reps
- 135.0 lbs x 10 reps
** Flat Dumbbell Fly **
- 15.0 lbs x 10 reps
- 20.0 lbs x 10 reps
- 20.0 lbs x 10 reps
- 20.0 lbs x 10 reps
- 20.0 lbs x 10 reps
** Band Pushdowns **
- 10.0 lbs x 10 reps
- 10.0 lbs x 10 reps
- 10.0 lbs x 10 reps
- 10.0 lbs x 10 reps
- 10.0 lbs x 10 reps
** Lateral Dumbbell Raise **
- 10.0 lbs x 12 reps
- 15.0 lbs x 10 reps
- 15.0 lbs x 10 reps
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19 октября 2021
I put in a good walk this morning.
FitNotes Workout - Tuesday 19th October 2021
** Barbell Snatch Grip Deadlift **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 225.0 lbs x 3 reps
- 275.0 lbs x 3 reps
- 315.0 lbs x 3 reps
- 365.0 lbs x 3 reps
- 405.0 lbs x 3 reps
** Barbell Row **
- 185.0 lbs x 10 reps
- 135.0 lbs x 10 reps
- 135.0 lbs x 10 reps
- 135.0 lbs x 10 reps
** Dumbbell Hammer Curl **
- 15.0 lbs x 10 reps
- 20.0 lbs x 10 reps
- 25.0 lbs x 10 reps
- 30.0 lbs x 10 reps
- 40.0 lbs x 5 reps
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11 октября 2021
Short but sweet. I realized I had to go get eggs and coffee this morning 😂. 💪
FitNotes Workout - Monday 11th October 2021
** Flat Barbell Bench Press **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 185.0 lbs x 3 reps
- 185.0 lbs x 3 reps
** Seated Behind The Neck Press **
- 45.0 lbs x 10 reps
- 65.0 lbs x 10 reps
- 95.0 lbs x 10 reps
** Weighted Tricep Dips **
- 25.0 lbs x 10 reps
- 25.0 lbs x 10 reps
- 25.0 lbs x 10 reps
(6 комментарий)
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