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  1. #476
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    FitNotes Workout - Thursday 9th March 2017

    ** Close Grip Cable Pulldowns **
    - 50.0 lbs x 10 reps
    - 70.0 lbs x 10 reps
    - 70.0 lbs x 10 reps
    - 70.0 lbs x 10 reps

    ** Pendlay Row **
    - 95.0 lbs x 5 reps
    - 125.0 lbs x 5 reps
    - 125.0 lbs x 5 reps
    - 135.0 lbs x 5 reps
    - 135.0 lbs x 5 reps
    - 135.0 lbs x 5 reps

    ** Band Pull Aparts **
    - 10 reps

    ** Barbell Shrug **
    - 135.0 lbs x 10 reps
    - 135.0 lbs x 10 reps
    - 135.0 lbs x 10 reps

    ** Back Squat **
    - 45.0 lbs x 10 reps
    - 95.0 lbs x 5 reps
    - 135.0 lbs x 3 reps
    - 155.0 lbs x 3 reps
    - 155.0 lbs x 3 reps
    - 155.0 lbs x 3 reps
    - 155.0 lbs x 3 reps
    - 155.0 lbs x 3 reps

    Sent from my SGH-M919 using Tapatalk
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  2. #477
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    Been a real slacked this winter and really spring. Trying again to get back into a routine. Just a partial workout today as I wanted to see how the shoulders were. They're not happy. Oh well, guess they'll shut up and carry on eventually.

    FitNotes Workout - Saturday 25th March 2017

    ** Band Pull Aparts **
    - 10 reps
    - 10 reps
    - 10 reps
    - 10 reps

    ** KB Swings **
    - 35.0 lbs x 20 reps
    - 35.0 lbs x 20 reps

    ** Close Grip Cable Pulldowns **
    - 70.0 lbs x 10 reps
    - 70.0 lbs x 10 reps

    ** Lat Pulldown **
    - 70.0 lbs x 10 reps
    - 70.0 lbs x 10 reps

    ** Flat Barbell Bench Press **
    - 45.0 lbs x 6 reps
    - 45.0 lbs x 6 reps
    - 45.0 lbs x 6 reps
    - 45.0 lbs x 6 reps
    - 65.0 lbs x 6 reps
    - 65.0 lbs x 6 reps
    - 65.0 lbs x 6 reps

    ** Seated Overhead Press **
    - 45.0 lbs x 10 reps
    - 45.0 lbs x 10 reps
    - 45.0 lbs x 10 reps

    Sent from my SGH-M919 using Tapatalk
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  3. #478
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    Easing back into the routine. Been fighting a head cold for a week on top of it too. Today felt pretty good though.

    FitNotes Workout - Monday 27th March 2017

    ** KB Swings **
    - 40.0 lbs x 20 reps

    ** Back Squat **
    - 45.0 lbs x 10 reps
    - 95.0 lbs x 5 reps
    - 135.0 lbs x 3 reps
    - 155.0 lbs x 3 reps
    - 155.0 lbs x 3 reps
    - 155.0 lbs x 3 reps
    - 155.0 lbs x 3 reps
    - 155.0 lbs x 3 reps

    ** Chin Up **
    - 177.0 lbs x 3 reps
    - 177.0 lbs x 3 reps
    - 177.0 lbs x 3 reps

    ** Lying Shoulder Pullover **
    - 25.0 lbs x 10 reps
    - 25.0 lbs x 10 reps
    - 25.0 lbs x 10 reps

    ** Deadlift **
    - 155.0 lbs x 5 reps
    - 205.0 lbs x 3 reps
    - 235.0 lbs x 3 reps
    - 235.0 lbs x 3 reps
    - 235.0 lbs x 3 reps

    ** Seated Cable Rows **
    - 70.0 lbs x 10 reps
    - 70.0 lbs x 10 reps

    Sent from my SGH-M919 using Tapatalk
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  4. #479
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    Dang it! Broke my left ring finger yesterday. No heavy lifting until it heals.

    Sent from my SGH-M919 using Tapatalk
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  5. #480
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    Finger is healing, so I've been doing what I can in the gym.

    Here is this past week's worth of sessions.
    FitNotes Workout - Monday 24th April 2017

    ** Bodyweight Squat **
    - 177.0 lbs x 10 reps

    ** Goblet Squat **
    - 25.0 lbs x 5 reps
    - 25.0 lbs x 5 reps
    - 25.0 lbs x 5 reps

    ** Back Squat **
    - 45.0 lbs x 10 reps
    - 95.0 lbs x 5 reps
    - 135.0 lbs x 3 reps
    - 135.0 lbs x 3 reps
    - 135.0 lbs x 3 reps
    - 135.0 lbs x 3 reps
    - 135.0 lbs x 3 reps

    ** Overhead Press **
    - 45.0 lbs x 10 reps
    - 55.0 lbs x 5 reps
    - 60.0 lbs x 3 reps
    - 60.0 lbs x 3 reps
    - 60.0 lbs x 3 reps
    - 60.0 lbs x 3 reps
    - 60.0 lbs x 3 reps

    ** Y-T-I **
    - 2.5 lbs x 15 reps
    - 2.5 lbs x 15 reps

    Sent from my SGH-M919 using Tapatalk
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  6. #481
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    FitNotes Workout - Wednesday 26th April 2017

    ** Y-T-I **
    - 2.5 lbs x 15 reps
    - 2.5 lbs x 15 reps
    - 2.5 lbs x 15 reps

    ** Band Pull Aparts **
    - 10 reps
    - 10 reps
    - 10 reps
    - 10 reps
    - 10 reps

    ** Bodyweight Squat **
    - 177.0 lbs x 10 reps

    ** Birddog Rows **
    - 25.0 lbs x 10 reps
    - 25.0 lbs x 10 reps
    - 30.0 lbs x 10 reps
    - 30.0 lbs x 10 reps
    - 30.0 lbs x 10 reps

    ** Lat Pulldown **
    - 50.0 lbs x 10 reps
    - 50.0 lbs x 10 reps
    - 50.0 lbs x 10 reps

    ** Overhead Press **
    - 45.0 lbs x 10 reps
    - 55.0 lbs x 5 reps
    - 60.0 lbs x 3 reps
    - 60.0 lbs x 3 reps
    - 60.0 lbs x 3 reps
    - 60.0 lbs x 3 reps
    - 60.0 lbs x 3 reps

    ** Goblet Squat **
    - 25.0 lbs x 5 reps
    - 25.0 lbs x 5 reps
    - 25.0 lbs x 5 reps
    - 30.0 lbs x 5 reps
    - 30.0 lbs x 5 reps
    - 30.0 lbs x 5 reps

    ** Back Squat **
    - 45.0 lbs x 10 reps
    - 95.0 lbs x 5 reps
    - 115.0 lbs x 5 reps
    - 135.0 lbs x 3 reps
    - 135.0 lbs x 3 reps
    - 135.0 lbs x 3 reps

    ** Farmers Walk **
    - 120.0 ft in 00:34
    - 120.0 ft in 00:32

    ** Waiters Carry **
    - 60.0 ft in 00:15
    - 60.0 ft in 00:15

    Sent from my SGH-M919 using Tapatalk
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  7. #482
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    FitNotes Workout - Saturday 29th April 2017

    ** Plate Press crunch **
    - 25.0 lbs x 10 reps
    - 25.0 lbs x 10 reps
    - 25.0 lbs x 10 reps

    ** Back Squat **
    - 45.0 lbs x 10 reps
    - 95.0 lbs x 5 reps
    - 115.0 lbs x 5 reps
    - 135.0 lbs x 3 reps
    - 135.0 lbs x 3 reps
    - 135.0 lbs x 3 reps
    - 135.0 lbs x 3 reps
    - 135.0 lbs x 3 reps
    - 135.0 lbs x 3 reps

    ** Overhead Press **
    - 45.0 lbs x 5 reps
    - 45.0 lbs x 5 reps
    - 55.0 lbs x 5 reps
    - 60.0 lbs x 3 reps
    - 60.0 lbs x 3 reps
    - 60.0 lbs x 3 reps
    - 60.0 lbs x 3 reps
    - 60.0 lbs x 3 reps
    - 60.0 lbs x 3 reps

    ** Barbell Curls **
    - 45.0 lbs x 5 reps
    - 45.0 lbs x 5 reps
    - 45.0 lbs x 5 reps

    ** Cable Push Downs **
    - 20.0 lbs x 7 reps
    - 20.0 lbs x 7 reps
    - 20.0 lbs x 7 reps

    ** Farmers Walk **
    - 120.0 ft in 00:28
    - 120.0 ft in 00:27
    - 120.0 ft in 00:26

    ** Waiters Carry **
    - 120.0 ft in 00:32
    - 120.0 ft in 00:32

    Sent from my SGH-M919 using Tapatalk
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  8. #483
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    Default

    Monday night was a short social bike ride on our tandem.

    Here is tonight's effort.
    FitNotes Workout - Thursday 4th May 2017

    ** Bodyweight Squat **
    - 177.0 lbs x 10 reps
    - 177.0 lbs x 10 reps

    ** Goblet Squat **
    - 25.0 lbs x 5 reps
    - 30.0 lbs x 5 reps

    ** Back Squat **
    - 45.0 lbs x 10 reps
    - 95.0 lbs x 5 reps
    - 115.0 lbs x 3 reps
    - 135.0 lbs x 3 reps
    - 155.0 lbs x 3 reps
    - 155.0 lbs x 3 reps
    - 155.0 lbs x 3 reps
    - 155.0 lbs x 3 reps
    - 155.0 lbs x 3 reps

    ** Barbell Calf Raise **
    - 155.0 lbs x 15 reps
    - 155.0 lbs x 15 reps

    ** Overhead Press **
    - 45.0 lbs x 10 reps
    - 55.0 lbs x 5 reps
    - 65.0 lbs x 3 reps
    - 65.0 lbs x 6 reps
    - 65.0 lbs x 6 reps

    ** Lat Pulldown **
    - 50.0 lbs x 10 reps
    - 50.0 lbs x 10 reps
    - 50.0 lbs x 10 reps

    ** Close Grip Cable Pulldowns **
    - 50.0 lbs x 10 reps
    - 50.0 lbs x 10 reps
    - 50.0 lbs x 10 reps

    ** Band Pull Aparts **
    - 20 reps
    - 20 reps
    - 20 reps

    ** Ab-Wheel Rollout **
    - 177.0 lbs x 5 reps
    - 177.0 lbs x 5 reps
    - 177.0 lbs x 5 reps

    Sent from my SGH-M919 using Tapatalk
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  9. #484
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    Another no-pulls workout. Hoping to get cleared to pull tomorrow at my 6wk orthopedic follow-up.
    FitNotes Workout - Tuesday 16th May 2017

    ** Flat Barbell Bench Press **
    - 45.0 lbs x 10 reps
    - 45.0 lbs x 10 reps

    ** Plate Press crunch **
    - 25.0 lbs x 10 reps
    - 25.0 lbs x 10 reps
    - 25.0 lbs x 10 reps

    ** Turkish Getup **
    - 20.0 lbs x 3 reps

    ** Chin Up **
    - 177.0 lbs x 1 rep

    ** Plank **
    - 177.0 lbs x 1 rep
    - 177.0 lbs x 1 rep
    - 177.0 lbs x 1 rep

    ** Goblet Squat **
    - 50.0 lbs x 5 reps
    - 50.0 lbs x 6 reps
    - 50.0 lbs x 6 reps

    ** Floor Press **
    - 50.0 lbs x 15 reps
    - 50.0 lbs x 15 reps
    - 50.0 lbs x 15 reps

    ** Back Squat **
    - 45.0 lbs x 10 reps
    - 95.0 lbs x 5 reps
    - 135.0 lbs x 5 reps
    - 135.0 lbs x 5 reps
    - 135.0 lbs x 5 reps

    ** Overhead Press **
    - 45.0 lbs x 10 reps
    - 55.0 lbs x 5 reps
    - 65.0 lbs x 3 reps
    - 65.0 lbs x 3 reps
    - 65.0 lbs x 3 reps
    - 65.0 lbs x 3 reps
    - 65.0 lbs x 3 reps

    Sent from my SGH-M919 using Tapatalk
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  10. #485
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    FitNotes Workout - Thursday 18th May 2017

    ** Band Pull Aparts **
    - 15 reps
    - 15 reps
    - 15 reps
    - 10 reps
    - 10 reps
    - 20 reps

    ** Plate Press crunch **
    - 25.0 lbs x 15 reps
    - 25.0 lbs x 15 reps
    - 25.0 lbs x 15 reps

    ** Goblet Squat **
    - 50.0 lbs x 5 reps

    ** Back Squat **
    - 45.0 lbs x 10 reps
    - 95.0 lbs x 5 reps
    - 135.0 lbs x 5 reps
    - 155.0 lbs x 3 reps
    - 155.0 lbs x 3 reps
    - 155.0 lbs x 3 reps
    - 155.0 lbs x 3 reps
    - 155.0 lbs x 4 reps

    ** EZ-Bar Skullcrusher **
    - 35.0 lbs x 10 reps
    - 35.0 lbs x 10 reps
    - 35.0 lbs x 10 reps

    ** EZ-Bar Curl **
    - 35.0 lbs x 10 reps
    - 35.0 lbs x 10 reps
    - 35.0 lbs x 10 reps

    ** Barbell Row **
    - 95.0 lbs x 5 reps
    - 95.0 lbs x 5 reps
    - 95.0 lbs x 5 reps
    - 95.0 lbs x 5 reps
    - 95.0 lbs x 5 reps

    ** Flat Barbell Bench Press **
    - 45.0 lbs x 10 reps
    - 65.0 lbs x 5 reps
    - 85.0 lbs x 3 reps
    - 85.0 lbs x 3 reps
    - 85.0 lbs x 3 reps
    - 85.0 lbs x 3 reps
    - 85.0 lbs x 4 reps

    Sent from my SGH-M919 using Tapatalk
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  11. #486
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    First day deadlifting since the injury. Kept it light but it felt good!
    FitNotes Workout - Saturday 20th May 2017

    ** KB Snatch **
    - 20.0 lbs x 7 reps
    - 20.0 lbs x 7 reps

    ** Ab-Wheel Rollout **
    - 177.0 lbs x 5 reps
    - 177.0 lbs x 5 reps

    ** Close Grip Cable Pulldowns **
    - 50.0 lbs x 15 reps
    - 50.0 lbs x 15 reps
    - 50.0 lbs x 15 reps

    ** Back Squat **
    - 45.0 lbs x 10 reps
    - 95.0 lbs x 5 reps
    - 135.0 lbs x 5 reps
    - 155.0 lbs x 3 reps
    - 165.0 lbs x 3 reps
    - 165.0 lbs x 3 reps
    - 165.0 lbs x 3 reps
    - 165.0 lbs x 3 reps
    - 165.0 lbs x 3 reps

    ** Deadlift **
    - 115.0 lbs x 5 reps
    - 145.0 lbs x 5 reps
    - 165.0 lbs x 5 reps
    - 185.0 lbs x 5 reps
    - 200.0 lbs x 5 reps
    - 200.0 lbs x 5 reps
    - 200.0 lbs x 5 reps

    ** Overhead Press **
    - 45.0 lbs x 10 reps
    - 65.0 lbs x 5 reps
    - 70.0 lbs x 3 reps
    - 70.0 lbs x 3 reps
    - 70.0 lbs x 3 reps
    - 70.0 lbs x 3 reps
    - 70.0 lbs x 4 reps

    ** EZ-Bar Curl **
    - 35.0 lbs x 10 reps

    ** Barbell Curls **
    - 45.0 lbs x 5 reps
    - 45.0 lbs x 5 reps
    - 45.0 lbs x 5 reps
    - 45.0 lbs x 5 reps
    - 45.0 lbs x 6 reps

    ** Banded Extensions **
    - 10 reps
    - 10 reps
    - 10 reps

    Sent from my SGH-M919 using Tapatalk
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  12. #487
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    FitNotes Workout - Tuesday 23rd May 2017

    ** Bodyweight Squat **
    - 177.0 lbs x 10 reps

    ** Goblet Squat **
    - 35.0 lbs x 5 reps
    - 35.0 lbs x 5 reps

    ** Back Squat **
    - 45.0 lbs x 10 reps
    - 95.0 lbs x 5 reps
    - 135.0 lbs x 5 reps
    - 155.0 lbs x 3 reps
    - 165.0 lbs x 3 reps
    - 165.0 lbs x 3 reps
    - 165.0 lbs x 3 reps
    - 165.0 lbs x 3 reps
    - 165.0 lbs x 3 reps

    ** Barbell Calf Raise **
    - 165.0 lbs x 10 reps

    ** Barbell Row **
    - 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

    ** Close Grip Cable Pulldowns **
    - 50.0 lbs x 15 reps
    - 60.0 lbs x 10 reps
    - 70.0 lbs x 10 reps

    ** Dumbbell Hammer Curl **
    - 15.0 lbs x 10 reps
    - 15.0 lbs x 10 reps
    - 15.0 lbs x 10 reps
    - 15.0 lbs x 10 reps
    - 15.0 lbs x 10 reps
    - 15.0 lbs x 10 reps

    ** Flat Barbell Bench Press **
    - 45.0 lbs x 10 reps
    - 65.0 lbs x 5 reps
    - 85.0 lbs x 3 reps
    - 95.0 lbs x 3 reps
    - 95.0 lbs x 3 reps
    - 95.0 lbs x 3 reps
    - 95.0 lbs x 3 reps
    - 95.0 lbs x 4 reps

    ** Band Pull Aparts **
    - 10 reps
    - 10 reps

    Sent from my SGH-M919 using Tapatalk
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  13. #488
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    FitNotes Workout - Monday 5th June 2017

    ** Back Squat **
    - 45.0 lbs x 10 reps
    - 95.0 lbs x 5 reps
    - 135.0 lbs x 5 reps
    - 155.0 lbs x 3 reps
    - 175.0 lbs x 3 reps
    - 175.0 lbs x 3 reps
    - 175.0 lbs x 3 reps
    - 175.0 lbs x 3 reps
    - 175.0 lbs x 3 reps

    ** Floor Press **
    - 50.0 lbs x 15 reps
    - 50.0 lbs x 15 reps

    ** Overhead Press **
    - 45.0 lbs x 10 reps
    - 65.0 lbs x 5 reps
    - 75.0 lbs x 3 reps
    - 75.0 lbs x 3 reps
    - 75.0 lbs x 3 reps
    - 75.0 lbs x 3 reps
    - 75.0 lbs x 3 reps

    ** Deadlift **
    - 155.0 lbs x 5 reps
    - 205.0 lbs x 5 reps
    - 235.0 lbs x 3 reps
    - 255.0 lbs x 3 reps
    - 255.0 lbs x 3 reps
    - 255.0 lbs x 3 reps

    Sent from my SGH-M919 using Tapatalk
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  14. #489
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    Bench press actually felt good tonight.
    FitNotes Workout - Wednesday 7th June 2017

    ** Ab-Wheel Rollout **
    - 177.0 lbs x 5 reps
    - 177.0 lbs x 5 reps

    ** Plate Press crunch **
    - 25.0 lbs x 10 reps
    - 25.0 lbs x 10 reps

    ** Chin Up **
    - 177.0 lbs x 1 rep
    - 177.0 lbs x 1 rep
    - 177.0 lbs x 1 rep
    - 177.0 lbs x 1 rep
    - 177.0 lbs x 1 rep

    ** Back Squat **
    - 45.0 lbs x 10 reps
    - 95.0 lbs x 5 reps
    - 135.0 lbs x 5 reps
    - 155.0 lbs x 3 reps
    - 175.0 lbs x 3 reps
    - 175.0 lbs x 3 reps
    - 175.0 lbs x 3 reps
    - 175.0 lbs x 3 reps
    - 175.0 lbs x 3 reps
    - 175.0 lbs x 3 reps

    ** Barbell Row **
    - 95.0 lbs x 5 reps
    - 115.0 lbs x 5 reps
    - 125.0 lbs x 5 reps
    - 125.0 lbs x 5 reps
    - 125.0 lbs x 5 reps
    - 125.0 lbs x 5 reps
    - 125.0 lbs x 5 reps

    ** Band Pull Aparts **
    - 10 reps
    - 10 reps
    - 10 reps
    - 10 reps
    - 10 reps

    ** Flat Barbell Bench Press **
    - 45.0 lbs x 10 reps
    - 65.0 lbs x 5 reps
    - 85.0 lbs x 5 reps
    - 105.0 lbs x 3 reps
    - 105.0 lbs x 3 reps
    - 105.0 lbs x 3 reps
    - 105.0 lbs x 3 reps
    - 105.0 lbs x 3 reps

    ** Rope Pull Downs **
    - 20.0 lbs x 10 reps
    - 20.0 lbs x 10 reps
    - 20.0 lbs x 10 reps

    ** Birddog Rows **
    - 30.0 lbs x 10 reps
    - 30.0 lbs x 10 reps
    - 30.0 lbs x 10 reps
    - 30.0 lbs x 10 reps
    - 30.0 lbs x 10 reps
    - 30.0 lbs x 10 reps

    ** Dumbbell Hammer Curl **
    - 15.0 lbs x 10 reps
    - 15.0 lbs x 10 reps
    - 15.0 lbs x 10 reps
    - 15.0 lbs x 10 reps
    - 15.0 lbs x 10 reps
    - 15.0 lbs x 10 reps

    Sent from my SGH-M919 using Tapatalk
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  15. #490
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      Feb 2015
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    Wasn't very motivated at the start but stuck it out and had a very good night.
    FitNotes Workout - Friday 9th June 2017

    ** Bodyweight Squat **
    - 180.0 lbs x 10 reps
    - 180.0 lbs x 10 reps

    ** Band Pull Aparts **
    - 10 reps
    - 10 reps
    - 10 reps
    - 10 reps
    - 10 reps

    ** Back Squat **
    - 45.0 lbs x 10 reps
    - 95.0 lbs x 5 reps
    - 135.0 lbs x 5 reps
    - 155.0 lbs x 3 reps
    - 175.0 lbs x 3 reps
    - 175.0 lbs x 3 reps
    - 175.0 lbs x 3 reps
    - 175.0 lbs x 3 reps
    - 175.0 lbs x 3 reps
    - 185.0 lbs x 3 reps

    ** Deadlift **
    - 155.0 lbs x 5 reps
    - 205.0 lbs x 5 reps
    - 235.0 lbs x 3 reps
    - 255.0 lbs x 3 reps
    - 255.0 lbs x 3 reps
    - 255.0 lbs x 3 reps

    ** Overhead Press **
    - 45.0 lbs x 10 reps
    - 65.0 lbs x 5 reps
    - 75.0 lbs x 3 reps
    - 75.0 lbs x 3 reps
    - 75.0 lbs x 3 reps
    - 75.0 lbs x 3 reps
    - 75.0 lbs x 3 reps
    - 75.0 lbs x 3 reps

    Sent from my SGH-M919 using Tapatalk
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  16. #491
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    FitNotes Workout - Monday 12th June 2017

    ** Bodyweight Squat **
    - 180.0 lbs x 10 reps
    - 180.0 lbs x 10 reps
    - 180.0 lbs x 10 reps

    ** Plate Press crunch **
    - 25.0 lbs x 15 reps
    - 25.0 lbs x 15 reps

    ** Back Squat **
    - 45.0 lbs x 10 reps
    - 95.0 lbs x 5 reps
    - 135.0 lbs x 5 reps
    - 155.0 lbs x 3 reps
    - 185.0 lbs x 3 reps
    - 185.0 lbs x 3 reps
    - 185.0 lbs x 3 reps
    - 185.0 lbs x 3 reps
    - 185.0 lbs x 3 reps

    ** Barbell Calf Raise **
    - 185.0 lbs x 10 reps
    - 185.0 lbs x 10 reps

    ** Barbell Curls **
    - 45.0 lbs x 10 reps
    - 45.0 lbs x 10 reps

    ** Flat Barbell Bench Press **
    - 45.0 lbs x 10 reps
    - 65.0 lbs x 5 reps
    - 95.0 lbs x 5 reps

    ** Barbell Row **
    - 95.0 lbs x 5 reps
    - 95.0 lbs x 5 reps
    - 125.0 lbs x 3 reps
    - 130.0 lbs x 3 reps
    - 130.0 lbs x 3 reps
    - 130.0 lbs x 3 reps
    - 130.0 lbs x 3 reps
    - 130.0 lbs x 3 reps

    ** Floor Press **
    - 95.0 lbs x 5 reps
    - 50.0 lbs x 10 reps
    - 50.0 lbs x 10 reps
    - 50.0 lbs x 10 reps

    ** Band Pull Aparts **
    - 10 reps
    - 10 reps
    - 10 reps
    - 10 reps
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  17. #492
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    Short light day as we are going to the expo downtown today.

    FitNotes Workout - Saturday 17th June 2017

    ** Bodyweight Squat **
    - 180.0 lbs x 10 reps
    - 180.0 lbs x 10 reps

    ** Back Squat **
    - 45.0 lbs x 10 reps
    - 95.0 lbs x 5 reps
    - 115.0 lbs x 5 reps
    - 135.0 lbs x 5 reps
    - 155.0 lbs x 6 reps
    - 155.0 lbs x 6 reps
    - 155.0 lbs x 6 reps

    ** Barbell Calf Raise **
    - 155.0 lbs x 15 reps
    - 155.0 lbs x 15 reps
    - 155.0 lbs x 15 reps

    ** Barbell Row **
    - 95.0 lbs x 5 reps
    - 95.0 lbs x 6 reps
    - 95.0 lbs x 7 reps
    - 95.0 lbs x 8 reps
    - 95.0 lbs x 9 reps
    - 95.0 lbs x 10 reps

    ** Close Grip Cable Pulldowns **
    - 50.0 lbs x 10 reps
    - 70.0 lbs x 10 reps
    - 70.0 lbs x 10 reps
    - 70.0 lbs x 10 reps

    ** Tribar Extension **
    - 25.0 lbs x 10 reps
    - 25.0 lbs x 10 reps
    - 45.0 lbs x 5 reps
    - 45.0 lbs x 5 reps

    Sent from my SGH-M919 using Tapatalk
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  18. #493
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    A good night!
    FitNotes Workout - Monday 19th June 2017

    ** Hanging Knee Raise **
    - 180.0 lbs x 5 reps
    - 180.0 lbs x 5 reps

    ** Plank **
    - 180.0 lbs x 1 rep
    - 180.0 lbs x 1 rep
    - 180.0 lbs x 1 rep

    ** Plate Press crunch **
    - 25.0 lbs x 10 reps
    - 25.0 lbs x 10 reps
    - 25.0 lbs x 10 reps

    ** Bodyweight Squat **
    - 180.0 lbs x 10 reps

    ** Chin Up **
    - 180.0 lbs x 2 reps
    - 180.0 lbs x 2 reps
    - 180.0 lbs x 2 reps
    - 180.0 lbs x 2 reps
    - 180.0 lbs x 2 reps

    ** Back Squat **
    - 45.0 lbs x 10 reps
    - 95.0 lbs x 5 reps
    - 135.0 lbs x 5 reps
    - 155.0 lbs x 4 reps
    - 185.0 lbs x 3 reps
    - 185.0 lbs x 3 reps
    - 185.0 lbs x 3 reps
    - 185.0 lbs x 3 reps
    - 190.0 lbs x 3 reps

    ** Deadlift **
    - 155.0 lbs x 5 reps
    - 205.0 lbs x 5 reps
    - 235.0 lbs x 3 reps
    - 255.0 lbs x 3 reps
    - 255.0 lbs x 3 reps
    - 255.0 lbs x 3 reps

    ** Overhead Press **
    - 65.0 lbs x 5 reps
    - 65.0 lbs x 5 reps
    - 75.0 lbs x 3 reps
    - 75.0 lbs x 3 reps
    - 75.0 lbs x 3 reps
    - 75.0 lbs x 3 reps
    - 80.0 lbs x 3 reps

    ** Pushups **
    - 180.0 lbs x 5 reps
    - 180.0 lbs x 5 reps

    Sent from my SGH-M919 using Tapatalk
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  19. #494
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    Everything felt heavy tonight.
    FitNotes Workout - Friday 23rd June 2017

    ** Bodyweight Squat **
    - 180.0 lbs x 10 reps
    - 180.0 lbs x 10 reps

    ** Goblet Squat **
    - 40.0 lbs x 5 reps
    - 40.0 lbs x 5 reps

    ** Back Squat **
    - 45.0 lbs x 10 reps
    - 95.0 lbs x 5 reps
    - 135.0 lbs x 5 reps
    - 155.0 lbs x 3 reps
    - 185.0 lbs x 2 reps
    - 190.0 lbs x 3 reps
    - 190.0 lbs x 3 reps
    - 190.0 lbs x 3 reps
    - 190.0 lbs x 3 reps
    - 190.0 lbs x 3 reps

    ** Flat Barbell Bench Press **
    - 45.0 lbs x 10 reps
    - 65.0 lbs x 5 reps
    - 95.0 lbs x 3 reps
    - 95.0 lbs x 3 reps
    - 95.0 lbs x 3 reps
    - 95.0 lbs x 3 reps
    - 95.0 lbs x 3 reps

    ** Barbell Row **
    - 95.0 lbs x 5 reps
    - 95.0 lbs x 5 reps
    - 125.0 lbs x 3 reps
    - 125.0 lbs x 3 reps
    - 125.0 lbs x 3 reps
    - 125.0 lbs x 3 reps
    - 125.0 lbs x 3 reps

    ** Lat Pulldown **
    - 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

    ** Band Pull Aparts **
    - 10 reps
    - 10 reps
    - 10 reps
    - 10 reps
    - 10 reps

    ** Barbell Curls **
    - 45.0 lbs x 10 reps
    - 45.0 lbs x 10 reps
    - 45.0 lbs x 10 reps

    Sent from my SGH-M919 using Tapatalk
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  20. #495
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    No deads tonight as I ran out of time. Our 14 yr old son began lifting with us tonight. That took up a fair bit of time coaching him. So deadlift got cut. :-(

    FitNotes Workout - Monday 26th June 2017

    ** Plate Press crunch **
    - 25.0 lbs x 15 reps
    - 25.0 lbs x 15 reps

    ** Chin Up **
    - 180.0 lbs x 2 reps
    - 180.0 lbs x 2 reps
    - 180.0 lbs x 2 reps
    - 180.0 lbs x 2 reps
    - 180.0 lbs x 2 reps

    ** Bodyweight Squat **
    - 180.0 lbs x 10 reps
    - 180.0 lbs x 10 reps

    ** Back Squat **
    - 45.0 lbs x 10 reps
    - 95.0 lbs x 5 reps
    - 135.0 lbs x 5 reps
    - 155.0 lbs x 3 reps
    - 185.0 lbs x 2 reps
    - 190.0 lbs x 3 reps
    - 190.0 lbs x 3 reps
    - 190.0 lbs x 3 reps
    - 190.0 lbs x 3 reps
    - 190.0 lbs x 4 reps

    ** Overhead Press **
    - 45.0 lbs x 10 reps
    - 65.0 lbs x 5 reps
    - 80.0 lbs x 3 reps
    - 80.0 lbs x 3 reps
    - 80.0 lbs x 3 reps
    - 80.0 lbs x 3 reps
    - 80.0 lbs x 3 reps

    Sent from my SGH-M919 using Tapatalk
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  21. #496
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    A decent night. Note the renegade tires are showing bodyweight. The rowed weight was 10# db's per side.

    FitNotes Workout - Wednesday 28th June 2017

    ** Renegade Row **
    - 180.0 lbs x 5 reps
    - 180.0 lbs x 5 reps

    ** Bodyweight Squat **
    - 180.0 lbs x 10 reps
    - 180.0 lbs x 10 reps

    ** Back Squat **
    - 45.0 lbs x 10 reps
    - 95.0 lbs x 5 reps
    - 135.0 lbs x 5 reps
    - 190.0 lbs x 3 reps
    - 190.0 lbs x 3 reps
    - 190.0 lbs x 3 reps
    - 190.0 lbs x 3 reps
    - 190.0 lbs x 4 reps

    ** Barbell Calf Raise **
    - 210.0 lbs x 10 reps

    ** Barbell Row **
    - 95.0 lbs x 5 reps
    - 95.0 lbs x 5 reps
    - 125.0 lbs x 5 reps
    - 125.0 lbs x 5 reps
    - 125.0 lbs x 5 reps

    ** Romanian Deadlift **
    - 95.0 lbs x 10 reps
    - 95.0 lbs x 10 reps

    ** Floor Press **
    - 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

    ** Band Pull Aparts **
    - 20 reps

    Sent from my SGH-M919 using Tapatalk
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

 

 

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