My wrists are black and blue after doing these, at least now I know it’s not just me.
2 Likes
Warm up then
Narrow grip chin ups 7x20kg
Dips 7x20kg
Kettlebell deadlifts 70x68kg
All three of the above were done in 17 minutes
Band pull aparts 15x23lbs
Had no energy or drive today, may not be able to do anything in the week so wanted to get a session done today. Also misjudged the weights - thought I was using the same weight as last time I did this but was quite a bit heavier. Need to be more awake before starting next time.
6 Likes
Warm up on elliptical, then
Leg Press 22x125kg, 10x140kg
Hammer seated row 10x50kg
Chest Press 10x42.5kg
Lateral Raise 8x7.5kg
Alternate Db curl 6x15kg
Face pull 10x16kg
Hopefully should be back to working normal hours now so will be able to get a mid week session in again.
7 Likes
Warm up, then
Incline bench 14x48kg in 5 minutes
Narrow grip chin ups 16x5kg in 5 minutes
Goblet squat 50x24kg in 5 minutes
Band pull aparts 20x23lbs
Didn’t have a lot of time before work so decided to see how many reps I could get in 5 minutes on three exercises. Not many as it turns out.
7 Likes
Warm up on elliptical, then
Leg Press 20x145kg, single leg negatives 6x100kg
Hammer seated row 6x60kg, 10x40kg
Chest Press 7x47.5kg
Lateral Raise 8x10kg
Alternate Db curl 7x15kg
Face pull 20x16kg
Fist time in ages I’ve actually had energy and enthusiasm so increased the weights and made the most of it.
6 Likes
Warm up, then
Incline bench 16x48kg in 5 minutes
Narrow grip chin up 17x5kg in 5 minutes
Goblet squat 70x31kg in 5 minutes
Band pull apart 20x23lbs
Another quick session before work.
6 Likes
Warm up on Airdyne, then
Leg press 10, 10x145kg
Hammer seated row 7x60kg, 10x40kg
Chest Press 7x47.5kg
Lateral raise 9x10kg
Alt Db curl 7x15kg
Face pull 10x18kg
Early session before things start happening with the family. I was expecting to be the only one at the gym this morning but that wasn’t the case, pretty much the same number of people as usual which was a surprise.
5 Likes
Warm up, then
Incline bench 1,1x48kg
Narrow grip chin up 2,1x5kg
Lateral raise 2,2x5kg
Towel curl 1,1x24kg
Band pull apart 2,1x23lbs
All reps done 10/10 speed, was testing this out to find out the effect of a slower tempo with the same amount of weight. It made a bigger difference than expected.
4 Likes
01.01.23
Warm up on Airdyne, then
Leg press 20x145kg, single leg negative 6x105kg
Hammer seated row 7x60kg
Chest Press 6x50kg
Lateral raise 9x10kg
Alt Db curl 8x15kg
Face pull 12x18kg
Nice session to start the new year. Doing the transformation challenge this year so need to sort things out and get myself going better than last year.
5 Likes
Decided to do the t-ransformation2023 challenge, starting photos below
Aiming to make some sort of difference by the end of the challenge, the trick is to have gone in the right direction.
02.01.23 Bike ride, 40 mins
04.01.23
Warm up, then
Incline bench 2,1x48kg
Narrow grip chin up 2,1x5kg
Lateral raise 2,2x5kg
Towel curl 2,1x24kg
Band pull apart 2x23lbs
All reps done at 10/10 speed, slight increase on inclines and curls from last time.
8 Likes
Looking forward to seeing the progress 
1 Like
So am I 
Warm up on elliptical, then
Leg press 4, 1x140kg at 10/10 speed
Seated row 4x65kg at 10/10 speed
Chest press 4x50kg at 10/10 speed
Lateral raise 2, 1x7.5kg 10/10 speed
Alt Db curl 8x15kg normal speed
Face pulls 14x18kg
Finding doing the reps at the slower speed a real challenge, may take lateral raises out and replace with OHP.
7 Likes
04.01.23
Warm up, then
Incline bench 2x48kg
Narrow grip chin up 2x5kg
Lateral raise 3x5kg
Towel curl 3x24kg
Band pull apart 2x23lbs
All reps done at 10/10 speed. Felt like a wreck the last few days so this was better than expected. Also been keeping an eye on calories and realised I was about to eat over a thousand calories for lunch. I hadn’t eaten pizza in a while, and still haven’t - it was a near miss though.
7 Likes
Warm up on elliptical, then
Leg press 3x140kg at 10/10 speed
Seated row 1x70kg, 1x65kg at 10/10 speed
Chest press 2x52.5kg at 10/10 speed
Lateral raise 2x7.5kg 10/10 speed
Db curl 2x12.5kg 10/10 speed
Face pulls 20x18kg
A bit of a messed up session today, used a slightly longer range of motion on the leg press and couldn’t get out of the low position at the end of the third rep and took the wrong weight on the seated row.
6 Likes
I was going to ask before. What is the 10/10 speed?
It’s 10 seconds up, 10 seconds down. I thought it might help my joints and it does seem to be working.
2 Likes
Guy use to work out at the base gym same time as I did. Now this was around 80-81 and he did that on every lift. Use to hurt me to watch him bench and squat. Guy was in great shape and built as hell so it worked for him.
1 Like
That’s interesting, I’ve not actually seen anyone else do it, just read about it. It does burn though, that’s for sure.
1 Like
Warm up, then
Incline bench 2x48kg
Narrow grip chin up 2x5kg
Band pull apart 3x23lbs
All done at 10/10 speed, decent short session.
5 Likes