T Nation

My Dumb Conjugate Log

Let’s see if my lazy ass can keep a log going this time. Years ago I logged religiously and made another log about 4 years ago that didn’t last too long.

I don’t think I’m deserving of my username. Only thing I might be mighty at is DB rowing. Guess I was a decent deadlifter once upon a time. Have gradually gotten away from the powerlifting mentality, but am in sorts getting back into it. Focused on higher rep training and body comp for a while and ditched some barbell exercises. Going to start revving up the weights though and see what happens. I’m going on 35 now and am a father to a baby boy who is the spawn of Satan himself.

I’ve trained for a long time now but feel like I’ve never reached my potential. I’m confident in my ability to master any lift quickly but have not always been the best at programming.

Time to write myself a new symphony and make it a masterpiece bitches! Without further ado, here is my pussy little bitch workout today.

I have a pretty kick-ass app called fitnotes that apparently lets me automatically paste my workout with whatever details I want. Perfect for a slacker like me!

Height: 5’4
Weight: 136

FitNotes Workout - Monday 12th August 2019

** LB Squat **

  • Total Volume: 1,505 lbs
  • Total Sets: 1
  • Total Reps: 7
  • 215.0 lbs x 7 reps

** Leg Press Left Leg **

  • Total Volume: 2,100 lbs
  • Total Sets: 2
  • Total Reps: 30
  • 70.0 lbs x 15 reps [PR]
  • 70.0 lbs x 15 reps

** Leg Press Right Leg **

  • Total Volume: 1,820 lbs
  • Total Sets: 2
  • Total Reps: 26
  • 70.0 lbs x 14 reps [PR]
  • 70.0 lbs x 12 reps

** CG Bench Press Spoto **

  • Total Volume: 1,550 lbs
  • Total Sets: 2
  • Total Reps: 10
  • 155.0 lbs x 5 reps [PR]
  • 155.0 lbs x 5 reps

** Leg Extension Machine **

  • Total Volume: 2,640 lbs
  • Total Sets: 2
  • Total Reps: 44
  • 60.0 lbs x 27 reps [PR]
  • 60.0 lbs x 17 reps

I often go back after work but my the wife has been on babysitting duty since my demon child couldn’t keep anything down yesterday. So will be heading straight home. First time I’ve done a barbell bench in months and also first time logging the spoto variation.

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Kid started screaming as I was getting ready for gym this morning so just hung out with him until my wife took him to daycare. Went after work and got a nice little workout in though.

Weight: 136

FitNotes Workout - Tuesday 13th August 2019

** SG High Pull **

  • Total Volume: 3,330 lbs
  • Total Sets: 3
  • Total Reps: 18
  • 185.0 lbs x 6 reps
  • 185.0 lbs x 6 reps
  • 185.0 lbs x 6 reps

** Back Extension Banded **

  • Total Volume: 0 lbs
  • Total Sets: 3
  • Total Reps: 47
  • 20 reps
  • 15 reps
  • 12 reps

** Dumbbell Row **

  • Total Volume: 4,200 lbs
  • Total Sets: 1
  • Total Reps: 40
  • 105.0 lbs x 40 reps [PR]

** Dumbbell Row R **

  • Total Volume: 3,885 lbs
  • Total Sets: 1
  • Total Reps: 37
  • 105.0 lbs x 37 reps [PR]

Did a few sets of banded curls with fat gripz at the end. Heavy pull day will be Friday

This is typically when I do some conditioning and abs. Just some basic stuff to take a break from the free weights.

Did 3 sets of seated leg curls and rear delt machine flies.

Then I pushed and pulled this bad boy around and did some concentric pushing and rows with it,

image

Afterwards some sets with the ab wheel and standing cable crunches.

Last Thursday I woke up with a stomach bug so no working out then. Had to care for son Friday because daycare was closed. Monday wife was sick so couldn’t workout in morning…arrgggg. went after work but it was a pretty sorry and quick session. And then Tuesday had to go in to work early so yet another quick weak session after work!

Anyway, finally got back to it in the mornings Wednesday and felt much better! Here’s my sorry ass sessions.

FitNotes Workout - Monday 19th August 2019

Have pretty much never really box squatted. Combine with the fact I’d been sick and missed multiple days it was pretty embarrassing.

** Box Squat LB **

  • Total Volume: 1,875 lbs
  • Total Sets: 3
  • Total Reps: 9
  • 185.0 lbs x 3 reps
  • 215.0 lbs x 3 reps
  • 225.0 lbs x 3 reps

** Zercher Reverse Lunge **

  • Total Volume: 2,625 lbs
  • Total Sets: 3
  • Total Reps: 25
  • 105.0 lbs x 10 reps
  • 105.0 lbs x 8 reps
  • 105.0 lbs x 7 reps

** Back Extension Banded **

  • Total Volume: 0 lbs
  • Total Sets: 3
  • Total Reps: 45
  • 20 reps
  • 13 reps
  • 12 reps

FitNotes Workout - Tuesday 20th August 2019

Another quick session

** CG Bench Press Spoto **

  • Total Volume: 2,790 lbs
  • Total Sets: 3
  • Total Reps: 18
  • 155.0 lbs x 6 reps
  • 155.0 lbs x 6 reps
  • 155.0 lbs x 6 reps

** Dips Upright **

  • Total Volume: 0 lbs
  • Total Sets: 3
  • Total Reps: 33
  • 15 reps
  • 10 reps
  • 8 reps

** Hammer Strength Row **

  • Total Volume: 4,620 lbs
  • Total Sets: 3
  • Total Reps: 33
  • 140.0 lbs x 15 reps [High handles]
  • 140.0 lbs x 10 reps [Low handles]
  • 140.0 lbs x 8 reps

Yay! Finally got back to mornings.

FitNotes Workout - Wednesday 21st August 2019

Light stuff and conditioning

** Lying Leg Curl Machine **

  • Total Volume: 4,200 lbs
  • Total Sets: 3
  • Total Reps: 60
  • 70.0 lbs x 20 reps
  • 70.0 lbs x 20 reps
  • 70.0 lbs x 20 reps

** Rear Delt Machine Fly **

  • Total Volume: 4,200 lbs
  • Total Sets: 3
  • Total Reps: 60
  • 70.0 lbs x 20 reps
  • 70.0 lbs x 20 reps
  • 70.0 lbs x 20 reps

** FM High Row Rope **

  • Total Volume: 1,800 lbs
  • Total Sets: 2
  • Total Reps: 45
  • 40.0 lbs x 25 reps
  • 40.0 lbs x 20 reps

** Rope Push Down **

  • Total Volume: 800 lbs
  • Total Sets: 2
  • Total Reps: 40
  • 20.0 lbs x 20 reps
  • 20.0 lbs x 20 reps

** Rope Curl **

  • Total Volume: 1,000 lbs
  • Total Sets: 2
  • Total Reps: 50
  • 20.0 lbs x 30 reps
  • 20.0 lbs x 20 reps

Pushed tank m4 for several trips including several while chest pressing it.

Pulled with harness several trips

Used rope attachment and pulled towards me to wrap up conditioning.

Ab wheel/standing crunch x 3

Felt good to feel like I had a fairly productive session again! Will be going back after work to do lighter work.

FitNotes Workout - Thursday 22nd August 2019

5x5 medicine ball chest throws

** CG Floor Press **

  • Total Volume: 2,910 lbs
  • Total Sets: 6
  • Total Reps: 21
  • 130.0 lbs x 3 reps
  • 150.0 lbs x 3 reps
  • 165.0 lbs x 6 reps [Rpe 8.5]
  • 120.0 lbs x 3 reps
  • 120.0 lbs x 3 reps
  • 120.0 lbs x 3 reps

** Zercher Squat Oly Shoes **

  • Total Volume: 3,720 lbs
  • Total Sets: 3
  • Total Reps: 24
  • 155.0 lbs x 10 reps
  • 155.0 lbs x 8 reps
  • 155.0 lbs x 6 reps

** Slight Decline DB Press **

  • Total Volume: 2,475 lbs
  • Total Sets: 3
  • Total Reps: 55
  • 45.0 lbs x 25 reps
  • 45.0 lbs x 17 reps
  • 45.0 lbs x 13 reps

2nd session of the day

FitNotes Workout - Thursday 22nd August 2019

** FM Side Raise **

  • Total Volume: 245 lbs
  • Total Sets: 3
  • Total Reps: 49
  • 5.0 lbs x 20 reps
  • 5.0 lbs x 15 reps
  • 5.0 lbs x 14 reps

** Handle Pushdown 1a **

  • Total Volume: 2,275 lbs
  • Total Sets: 4
  • Total Reps: 87
  • 30.0 lbs x 30 reps
  • 30.0 lbs x 15 reps
  • 25.0 lbs x 17 reps
  • 20.0 lbs x 25 reps

** FM Front Raise **

  • Total Volume: 315 lbs
  • Total Sets: 3
  • Total Reps: 31
  • 12.5 lbs x 12 reps
  • 10.0 lbs x 9 reps
  • 7.5 lbs x 10 reps

** Leg Extension Machine **

  • Total Volume: 3,355 lbs
  • Total Sets: 3
  • Total Reps: 61
  • 55.0 lbs x 30 reps
  • 55.0 lbs x 15 reps
  • 55.0 lbs x 16 reps

FitNotes Workout - Friday 23rd August 2019

First time really pushing any type of good morning. I wore the oly shoes to theoretically emphasize the lower back more. I also tried to swing my arms as far in front of me while hanging on with my biceps for dear life. I can tell you as I post this that my erectors have not been this sore in a very long time! Also my hamstrings got pretty sore too along with my biceps. Ive never had both my erectors and hamstrings get sore from deadlifting.

** Zercher Good Morning Oly Shoes **

  • Total Volume: 2,375 lbs
  • Total Sets: 3
  • Total Reps: 15
  • 135.0 lbs x 5 reps
  • 165.0 lbs x 5 reps
  • 175.0 lbs x 5 reps [PR]

** SG High Pull **

  • Total Volume: 3,675 lbs
  • Total Sets: 3
  • Total Reps: 21
  • 175.0 lbs x 7 reps
  • 175.0 lbs x 7 reps
  • 175.0 lbs x 7 reps

** Back Extension Red/Yellow Band **

  • Total Volume: 0 lbs
  • Total Sets: 3
  • Total Reps: 32
  • 12 reps
  • 10 reps
  • 10 reps

FitNotes Workout - Saturday 24th August 2019

** Dumbbell Row **

  • Total Volume: 3,000 lbs
  • Total Sets: 1
  • Total Reps: 25
  • 120.0 lbs x 25 reps

** Dumbbell Row R **

  • Total Volume: 3,000 lbs
  • Total Sets: 1
  • Total Reps: 25
  • 120.0 lbs x 25 reps [PR]

** Cable Shrug **

  • Total Volume: 3,380 lbs
  • Total Sets: 3
  • Total Reps: 37
  • 100.0 lbs x 15 reps
  • 90.0 lbs x 12 reps
  • 80.0 lbs x 10 reps

** Lying Leg Curl Machine **

  • Total Volume: 3,640 lbs
  • Total Sets: 3
  • Total Reps: 52
  • 70.0 lbs x 20 reps
  • 70.0 lbs x 20 reps
  • 70.0 lbs x 12 reps

** Rear Delt Machine Fly **

  • Total Volume: 3,400 lbs
  • Total Sets: 3
  • Total Reps: 47
  • 70.0 lbs x 20 reps
  • 70.0 lbs x 16 reps
  • 80.0 lbs x 11 reps

** Pinwheel Curls **

  • Total Volume: 1,200 lbs
  • Total Sets: 2
  • Total Reps: 30
  • 40.0 lbs x 18 reps
  • 40.0 lbs x 12 reps

** Handle Pushdown 1a **

  • Total Volume: 1,990 lbs
  • Total Sets: 3
  • Total Reps: 76
  • 30.0 lbs x 38 reps [PR]
  • 25.0 lbs x 18 reps
  • 20.0 lbs x 20 reps

** Back Extension **

  • Total Volume: 0 lbs
  • Total Sets: 2
  • Total Reps: 50
  • 30 reps
  • 20 reps

** Spyder Curl DB **

  • Total Volume: 350 lbs
  • Total Sets: 2
  • Total Reps: 20
  • 17.5 lbs x 12 reps
  • 17.5 lbs x 8 reps

FitNotes Workout - Monday 26th August 2019

Box squat felt much better today. Studied it up a little more and think I’m getting the hang of the technique. Thought I would like the jm press on the smith, but I’ll probably try the barbell again next week.

** Box Squat LB **

  • Total Volume: 1,580 lbs
  • Total Sets: 2
  • Total Reps: 8
  • 185.0 lbs x 3 reps
  • 205.0 lbs x 5 reps [PR]

** JM Press Smith Machine **

  • Total Volume: 3,585 lbs
  • Total Sets: 3
  • Total Reps: 31
  • 105.0 lbs x 17 reps [PR]
  • 125.0 lbs x 9 reps [PR]
  • 135.0 lbs x 5 reps [PR]

** Incline DB Press Propped On 10lb Plates **

  • Total Volume: 2,080 lbs
  • Total Sets: 3
  • Total Reps: 52
  • 40.0 lbs x 25 reps [PR]
  • 40.0 lbs x 15 reps
  • 40.0 lbs x 12 reps

** Leg Press Seat 2 **

  • Total Volume: 16,200 lbs
  • Total Sets: 3
  • Total Reps: 60
  • 270.0 lbs x 25 reps [PR]
  • 270.0 lbs x 20 reps
  • 270.0 lbs x 15 reps

** Handle Pushdown 1a **

  • Total Volume: 2,385 lbs
  • Total Sets: 4
  • Total Reps: 87
  • 30.0 lbs x 41 reps [PR]
  • 30.0 lbs x 16 reps
  • 25.0 lbs x 15 reps
  • 20.0 lbs x 15 reps

** FM Front Raise **

  • Total Volume: 335 lbs
  • Total Sets: 3
  • Total Reps: 33
  • 12.5 lbs x 12 reps
  • 10.0 lbs x 11 reps
  • 7.5 lbs x 10 reps

FitNotes Workout - Tuesday 27th August 2019

** Back Extension 2 Red Bands **

  • Total Volume: 0 lbs
  • Total Sets: 4
  • Total Reps: 37
  • 10 reps
  • 10 reps
  • 10 reps
  • 7 reps [Doubled one band]

** HS High Row **

  • Total Volume: 5,460 lbs
  • Total Sets: 3
  • Total Reps: 39
  • 140.0 lbs x 15 reps
  • 140.0 lbs x 14 reps
  • 140.0 lbs x 10 reps

** Manual Leg Curl **

  • Total Volume: 0 lbs
  • Total Sets: 3
  • Total Reps: 17
  • 6 reps
  • 6 reps
  • 5 reps

** SG High Pull **

  • Total Volume: 2,340 lbs
  • Total Sets: 4
  • Total Reps: 12
  • 195.0 lbs x 3 reps
  • 195.0 lbs x 3 reps
  • 195.0 lbs x 3 reps
  • 195.0 lbs x 3 reps

** Cable Shrug **

  • Total Volume: 3,700 lbs
  • Total Sets: 3
  • Total Reps: 37
  • 100.0 lbs x 15 reps
  • 100.0 lbs x 12 reps
  • 100.0 lbs x 10 reps

Session 2 after work

** Seated Machine Row **

  • Total Volume: 4,060 lbs
  • Total Sets: 3
  • Total Reps: 58
  • 70.0 lbs x 20 reps [PR]
  • 70.0 lbs x 20 reps
  • 70.0 lbs x 18 reps

** Seated Incline Dumbbell Curl **

  • Total Volume: 360 lbs
  • Total Sets: 1
  • Total Reps: 18
  • 20.0 lbs x 18 reps

SS with…

** Pinwheel Curls **

  • Total Volume: 467.5 lbs
  • Total Sets: 1
  • Total Reps: 17
  • 27.5 lbs x 17 reps

** Spyder Curl EZ Bar **

  • Total Volume: 420 lbs
  • Total Sets: 1
  • Total Reps: 14
  • 30.0 lbs x 14 reps [PR]

** Rear Delt Machine Fly **

  • Total Volume: 3,500 lbs
  • Total Sets: 3
  • Total Reps: 50
  • 70.0 lbs x 20 reps
  • 70.0 lbs x 17 reps
  • 70.0 lbs x 13 reps

FitNotes Workout - Wednesday 28th August 2019

Still weighing in at 136lbs

** Seated Leg Curl Machine **

  • Total Volume: 3,550 lbs
  • Total Sets: 3
  • Total Reps: 71
  • 50.0 lbs x 30 reps
  • 50.0 lbs x 20 reps
  • 50.0 lbs x 21 reps

** Handle Pushdown 1a **

  • Total Volume: 2,700 lbs
  • Total Sets: 3
  • Total Reps: 90
  • 30.0 lbs x 50 reps [PR]
  • 30.0 lbs x 20 reps
  • 30.0 lbs x 20 reps

Sled pushes including chest pressing it several trips.
Sled pulls backwards with harness.

Ab wheel/standing cable crunch x 3

Farmer walks
65lb single arm 1 round trip each hand
70lb each arm 1 trip.

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Already slacking on posting! Well, here’s majority of my last week’s sessions.

FitNotes Workout - Thursday 29th August 2019

** CG Bench Press Spoto **

  • Total Volume: 3,120 lbs
  • Total Sets: 6
  • Total Reps: 22
  • 135.0 lbs x 3 reps
  • 145.0 lbs x 3 reps
  • 165.0 lbs x 7 reps [PR] [2 left]
  • 125.0 lbs x 3 reps
  • 125.0 lbs x 3 reps
  • 125.0 lbs x 3 reps

** NG DB Chest Press **

  • Total Volume: 2,250 lbs
  • Total Sets: 3
  • Total Reps: 50
  • 45.0 lbs x 25 reps [PR]
  • 45.0 lbs x 14 reps
  • 45.0 lbs x 11 reps

** Hack Squat Flat Feet **

  • Total Volume: 4,050 lbs
  • Total Sets: 3
  • Total Reps: 45
  • 90.0 lbs x 15 reps
  • 90.0 lbs x 15 reps
  • 90.0 lbs x 15 reps

** Handle Pushdown 1a **

  • Total Volume: 3,355 lbs
  • Total Sets: 4
  • Total Reps: 121
  • 30.0 lbs x 42 reps
  • 30.0 lbs x 24 reps
  • 25.0 lbs x 25 reps
  • 25.0 lbs x 30 reps

** FM Front Raise **

  • Total Volume: 337.5 lbs
  • Total Sets: 3
  • Total Reps: 45
  • 10.0 lbs x 15 reps
  • 7.5 lbs x 15 reps
  • 5.0 lbs x 15 reps

** FM Side Raise **

  • Total Volume: 150 lbs
  • Total Sets: 3
  • Total Reps: 30
  • 5.0 lbs x 12 reps
  • 5.0 lbs x 10 reps
  • 5.0 lbs x 8 reps

FitNotes Workout - Friday 30th August 2019

** Deadlift 2.5" Block **

  • Total Volume: 4,485 lbs
  • Total Sets: 6
  • Total Reps: 15
  • 285.0 lbs x 3 reps
  • 315.0 lbs x 3 reps
  • 345.0 lbs x 3 reps [PR]
  • 275.0 lbs x 2 reps
  • 275.0 lbs x 2 reps
  • 275.0 lbs x 2 reps

** Back Extension Banded **

  • Total Volume: 0 lbs
  • Total Sets: 4
  • Total Reps: 30
  • 10 reps [Band doubled]
  • 8 reps
  • 6 reps
  • 6 reps

** Meadows Row **

  • Total Volume: 2,970 lbs
  • Total Sets: 2
  • Total Reps: 33
  • 90.0 lbs x 18 reps [PR]
  • 90.0 lbs x 15 reps

** SG High Pull **

  • Total Volume: 6,200 lbs
  • Total Sets: 4
  • Total Reps: 40
  • 155.0 lbs x 10 reps
  • 155.0 lbs x 10 reps
  • 155.0 lbs x 10 reps
  • 155.0 lbs x 10 reps

** Seated Machine Row **

  • Total Volume: 4,130 lbs
  • Total Sets: 3
  • Total Reps: 59
  • 70.0 lbs x 20 reps
  • 70.0 lbs x 20 reps
  • 70.0 lbs x 19 reps

** Pinwheel Curls **

  • Total Volume: 1,125 lbs
  • Total Sets: 2
  • Total Reps: 25
  • 45.0 lbs x 15 reps
  • 45.0 lbs x 10 reps

** Spyder Curl DB **

  • Total Volume: 180 lbs
  • Total Sets: 1
  • Total Reps: 12
  • 15.0 lbs x 12 reps

** Cable Shrug **

  • Total Volume: 2,430 lbs
  • Total Sets: 2
  • Total Reps: 27
  • 90.0 lbs x 15 reps
  • 90.0 lbs x 12 reps

FitNotes Workout - Saturday 31st August 2019

** Lying Leg Curl Machine **

  • Total Volume: 1,870 lbs
  • Total Sets: 2
  • Total Reps: 22
  • 85.0 lbs x 12 reps
  • 85.0 lbs x 10 reps

** Rear Delt Machine Fly **

  • Total Volume: 3,080 lbs
  • Total Sets: 3
  • Total Reps: 44
  • 70.0 lbs x 20 reps
  • 70.0 lbs x 12 reps [Seat 4]
  • 70.0 lbs x 12 reps

** Back Extension Light Band **

  • Total Volume: 0 lbs
  • Total Sets: 5
  • Total Reps: 80
  • 20 reps
  • 15 reps
  • 15 reps
  • 15 reps
  • 15 reps

** Handle Pushdown 1a **

  • Total Volume: 3,210 lbs
  • Total Sets: 3
  • Total Reps: 107
  • 30.0 lbs x 62 reps
  • 30.0 lbs x 27 reps
  • 30.0 lbs x 18 reps

Did several push and pull trips with sled

FitNotes Workout - Monday 2nd September 2019

** Box Squat LB **

  • Total Volume: 4,320 lbs
  • Total Sets: 6
  • Total Reps: 24
  • 185.0 lbs x 4 reps
  • 205.0 lbs x 4 reps
  • 225.0 lbs x 4 reps [PR]
  • 155.0 lbs x 2 reps
  • 155.0 lbs x 5 reps
  • 155.0 lbs x 5 reps

** JM Press **

  • Total Volume: 2,415 lbs
  • Total Sets: 3
  • Total Reps: 21
  • 115.0 lbs x 7 reps
  • 115.0 lbs x 8 reps
  • 115.0 lbs x 6 reps

** Leg Press Seat 2 **

  • Total Volume: 16,200 lbs
  • Total Sets: 3
  • Total Reps: 60
  • 270.0 lbs x 25 reps
  • 270.0 lbs x 20 reps
  • 270.0 lbs x 15 reps

** Incline DB Press Pin 3 NG **

  • Total Volume: 1,920 lbs
  • Total Sets: 3
  • Total Reps: 48
  • 40.0 lbs x 25 reps [PR]
  • 40.0 lbs x 15 reps
  • 40.0 lbs x 8 reps

** Handle Pushdown 1a **

  • Total Volume: 2,290 lbs
  • Total Sets: 3
  • Total Reps: 87
  • 30.0 lbs x 43 reps
  • 25.0 lbs x 24 reps
  • 20.0 lbs x 20 reps

** FM Front Raise **

  • Total Volume: 335 lbs
  • Total Sets: 3
  • Total Reps: 36
  • 10.0 lbs x 16 reps
  • 10.0 lbs x 10 reps
  • 7.5 lbs x 10 reps

FitNotes Workout - Tuesday 3rd September 2019

** Deadlift 1.5" Deficit for speed **

  • Total Volume: 2,775 lbs
  • Total Sets: 3
  • Total Reps: 15
  • 185.0 lbs x 5 reps
  • 185.0 lbs x 5 reps
  • 185.0 lbs x 5 reps

** Back Extension Banded **

  • Total Volume: 0 lbs
  • Total Sets: 5
  • Total Reps: 42
  • 12 reps
  • 10 reps
  • 8 reps
  • 6 reps
  • 6 reps

** Chest Supported Row DB **

  • Total Volume: 3,240 lbs
  • Total Sets: 4
  • Total Reps: 54
  • 60.0 lbs x 14 reps [PR]
  • 60.0 lbs x 14 reps
  • 60.0 lbs x 14 reps
  • 60.0 lbs x 12 reps

** Dumbbell Curl **

  • Total Volume: 810 lbs
  • Total Sets: 3
  • Total Reps: 27
  • 30.0 lbs x 12 reps
  • 30.0 lbs x 8 reps
  • 30.0 lbs x 7 reps

** Rear Delt Machine Fly **

  • Total Volume: 2,590 lbs
  • Total Sets: 4
  • Total Reps: 38
  • 80.0 lbs x 15 reps
  • 70.0 lbs x 8 reps
  • 60.0 lbs x 8 reps
  • 50.0 lbs x 7 reps

** SG High Pull **

  • Total Volume: 2,535 lbs
  • Total Sets: 4
  • Total Reps: 13
  • 195.0 lbs x 4 reps
  • 195.0 lbs x 3 reps
  • 195.0 lbs x 3 reps
  • 195.0 lbs x 3 reps

FitNotes Workout - Wednesday 4th September 2019

** Seated Leg Curl Machine **

  • Total Volume: 3,600 lbs
  • Total Sets: 3
  • Total Reps: 60
  • 60.0 lbs x 20 reps
  • 60.0 lbs x 20 reps
  • 60.0 lbs x 20 reps

** Handle Pushdown 1a **

  • Total Volume: 2,575 lbs
  • Total Sets: 2
  • Total Reps: 103
  • 25.0 lbs x 75 reps [PR]
  • 25.0 lbs x 28 reps

Sled pulls and drags

SS abs

FitNotes Workout - Thursday 5th September 2019

** CG Floor Press **

  • Total Volume: 3,670 lbs
  • Total Sets: 6
  • Total Reps: 22
  • 135.0 lbs x 3 reps
  • 155.0 lbs x 3 reps
  • 175.0 lbs x 7 reps
  • 175.0 lbs x 3 reps
  • 175.0 lbs x 3 reps
  • 175.0 lbs x 3 reps

** Leg Press Seat 2 **

  • Total Volume: 13,320 lbs
  • Total Sets: 3
  • Total Reps: 37
  • 360.0 lbs x 15 reps [PR]
  • 360.0 lbs x 12 reps
  • 360.0 lbs x 10 reps

** Slight Decline DB Press **

  • Total Volume: 2,475 lbs
  • Total Sets: 3
  • Total Reps: 55
  • 45.0 lbs x 28 reps [PR]
  • 45.0 lbs x 15 reps
  • 45.0 lbs x 12 reps

** Leg Extension Machine **

  • Total Volume: 2,820 lbs
  • Total Sets: 2
  • Total Reps: 47
  • 60.0 lbs x 30 reps [PR]
  • 60.0 lbs x 17 reps

** Lateral Machine Raise **

  • Total Volume: 1,880 lbs
  • Total Sets: 5
  • Total Reps: 67
  • 35.0 lbs x 28 reps [PR]
  • 30.0 lbs x 13 reps
  • 25.0 lbs x 8 reps
  • 20.0 lbs x 8 reps
  • 15.0 lbs x 10 reps

** Handle Pushdown 1a **

  • Total Volume: 3,450 lbs
  • Total Sets: 3
  • Total Reps: 115
  • 30.0 lbs x 68 reps [PR]
  • 30.0 lbs x 25 reps
  • 30.0 lbs x 22 reps

** FM Front Raise **

  • Total Volume: 382.5 lbs
  • Total Sets: 3
  • Total Reps: 51
  • 7.5 lbs x 25 reps [PR]
  • 7.5 lbs x 13 reps
  • 7.5 lbs x 13 reps

So stoked about this mornings session! Got creative and used the trap bar for cambered good mornings. Never used a specialty bar on my back. A bit of a pain to setup since it was not rackable. Used the aerobic step things and had to start by squatting it up which was hard in itself. Anyway… It was awesome and I loved the way it felt. Definitely worked the entire back harder which is what it wanted. Trying to build the conventional without putting heavy weight in my hands every week.

FitNotes Workout - Friday 6th September 2019

Assuming the bar is 45lbs but not 100% sure
** Trap Bar Good Morning **

  • Total Volume: 4,850 lbs
  • Total Sets: 6
  • Total Reps: 30
  • 135.0 lbs x 5 reps
  • 155.0 lbs x 5 reps
  • 175.0 lbs x 5 reps
  • 195.0 lbs x 5 reps [PR]
  • 155.0 lbs x 5 reps
  • 155.0 lbs x 5 reps

** Dumbell Row W/No Straps **

  • Total Volume: 2,790 lbs
  • Total Sets: 2
  • Total Reps: 31
  • 90.0 lbs x 16 reps
  • 90.0 lbs x 15 reps

** Back Extension Banded **

  • Total Volume: 0 lbs
  • Total Sets: 3
  • Total Reps: 26
  • 10 reps
  • 8 reps
  • 8 reps

Quick 2nd session after work.

FitNotes Workout - Friday 6th September 2019

** Cable Shrug **

  • Total Volume: 4,230 lbs
  • Total Sets: 3
  • Total Reps: 47
  • 90.0 lbs x 20 reps
  • 90.0 lbs x 15 reps
  • 90.0 lbs x 12 reps

** Rear Delt Machine Fly **

  • Total Volume: 2,800 lbs
  • Total Sets: 4
  • Total Reps: 48

4 set drop

  • 70.0 lbs x 20 reps
  • 60.0 lbs x 10 reps
  • 50.0 lbs x 8 reps
  • 40.0 lbs x 10 reps

** Seated Cable Row **

  • Total Volume: 4,950 lbs
  • Total Sets: 3
  • Total Reps: 60
  • 70.0 lbs x 25 reps
  • 85.0 lbs x 20 reps
  • 100.0 lbs x 15 reps

** Manual Leg Curl **

  • Total Volume: 0 lbs
  • Total Sets: 3
  • Total Reps: 15
  • 6 reps
  • 5 reps
  • 4 reps

** Back Extension Light Band **

  • Total Volume: 0 lbs
  • Total Sets: 4
  • Total Reps: 55
  • 20 reps
  • 14 reps
  • 12 reps
  • 9 reps

** Dumbbell Hammer Curl **

  • Total Volume: 1,100 lbs
  • Total Sets: 3
  • Total Reps: 44
  • 25.0 lbs x 18 reps [PR]
  • 25.0 lbs x 14 reps
  • 25.0 lbs x 12 reps

Slacking again on posting. Here’s a boatload of sessions in one post again…

FitNotes Workout - Monday 9th September 2019

** Zercher Box Squat **

  • Total Volume: 4,175 lbs
  • Total Sets: 5
  • Total Reps: 25
  • 155.0 lbs x 5 reps
  • 175.0 lbs x 5 reps
  • 195.0 lbs x 5 reps [PR]
  • 155.0 lbs x 5 reps
  • 155.0 lbs x 5 reps

** JM Press Smith Machine **

  • Total Volume: 2,760 lbs
  • Total Sets: 3
  • Total Reps: 24
  • 115.0 lbs x 10 reps [PR]
  • 115.0 lbs x 8 reps
  • 115.0 lbs x 6 reps

** Incline DB Press Propped On 10lb Plates **

  • Total Volume: 2,280 lbs
  • Total Sets: 3
  • Total Reps: 57
  • 40.0 lbs x 28 reps [PR]
  • 40.0 lbs x 16 reps
  • 40.0 lbs x 13 reps

** Lateral Machine Raise **

  • Total Volume: 1,970 lbs
  • Total Sets: 5
  • Total Reps: 60
  • 40.0 lbs x 25 reps [PR]
  • 35.0 lbs x 10 reps
  • 30.0 lbs x 8 reps
  • 25.0 lbs x 8 reps
  • 20.0 lbs x 9 reps

** Handle Pushdown 1a **

  • Total Volume: 3,300 lbs
  • Total Sets: 3
  • Total Reps: 110
  • 30.0 lbs x 68 reps
  • 30.0 lbs x 24 reps
  • 30.0 lbs x 18 reps

** FM Front Raise **

  • Total Volume: 360 lbs
  • Total Sets: 3
  • Total Reps: 36
  • 10.0 lbs x 16 reps
  • 10.0 lbs x 11 reps
  • 10.0 lbs x 9 reps

** Cable Fly **

  • Total Volume: 1,200 lbs
  • Total Sets: 1
  • Total Reps: 40
  • 30.0 lbs x 40 reps

FitNotes Workout - Tuesday 10th September 2019

** Deadlift 1 Short Mini Band **

  • Total Volume: 4,625 lbs
  • Total Sets: 5
  • Total Reps: 25
  • 185.0 lbs x 5 reps [PR]
  • 185.0 lbs x 5 reps
  • 185.0 lbs x 5 reps
  • 185.0 lbs x 5 reps
  • 185.0 lbs x 5 reps

** Barbell Row **

  • Total Volume: 4,925 lbs
  • Total Sets: 4
  • Total Reps: 25
  • 185.0 lbs x 10 reps [PR]
  • 205.0 lbs x 5 reps [PR]
  • 205.0 lbs x 5 reps
  • 205.0 lbs x 5 reps

** Seated Incline Dumbbell Curl **

  • Total Volume: 300 lbs
  • Total Sets: 1
  • Total Reps: 15
  • 20.0 lbs x 15 reps
    SS with
    ** Pinwheel Curls **
  • Total Volume: 500 lbs
  • Total Sets: 1
  • Total Reps: 20
  • 25.0 lbs x 20 reps

** Spyder Curl DB **

  • Total Volume: 180 lbs
  • Total Sets: 1
  • Total Reps: 12
  • 15.0 lbs x 12 reps

** Back Extension Banded **

  • Total Volume: 0 lbs
  • Total Sets: 4
  • Total Reps: 38
  • 12 reps
  • 10 reps
  • 8 reps
  • 8 reps

FitNotes Workout - Wednesday 11th September 2019

** Seated Leg Curl Machine **

  • Total Volume: 4,000 lbs
  • Total Sets: 3
  • Total Reps: 100
  • 40.0 lbs x 40 reps
  • 40.0 lbs x 30 reps
  • 40.0 lbs x 30 reps

** Handle Pushdown 1a **

  • Total Volume: 3,100 lbs
  • Total Sets: 2
  • Total Reps: 124
  • 25.0 lbs x 90 reps [PR]
  • 25.0 lbs x 34 reps

** Rear Delt Machine Fly **

  • Total Volume: 2,760 lbs
  • Total Sets: 4
  • Total Reps: 40
  • 80.0 lbs x 18 reps
  • 70.0 lbs x 8 reps
  • 60.0 lbs x 6 reps
  • 50.0 lbs x 8 reps

Multiple trips pushing and pulling sled 4 wheeler thingy

SS abs wheel/ standing cable crunch x 3

FitNotes Workout - Thursday 12th September 2019

** Floor Press Ring Finger **

  • Total Volume: 2,190 lbs
  • Total Sets: 4
  • Total Reps: 12
  • 175.0 lbs x 3 reps
  • 195.0 lbs x 3 reps [PR]
  • 185.0 lbs x 3 reps
  • 175.0 lbs x 3 reps

** Leg Press Seat 2 **

  • Total Volume: 14,400 lbs
  • Total Sets: 3
  • Total Reps: 40
  • 360.0 lbs x 16 reps [PR]
  • 360.0 lbs x 12 reps
  • 360.0 lbs x 12 reps

** Flat Dumbbell Bench Press **

  • Total Volume: 2,340 lbs
  • Total Sets: 3
  • Total Reps: 52
  • 45.0 lbs x 28 reps [PR]
  • 45.0 lbs x 15 reps
  • 45.0 lbs x 9 reps

** Handle Pushdown 1a **

  • Total Volume: 2,660 lbs
  • Total Sets: 3
  • Total Reps: 133
  • 20.0 lbs x 80 reps
  • 20.0 lbs x 30 reps
  • 20.0 lbs x 23 reps

** FM Front Raise **

  • Total Volume: 392.5 lbs
  • Total Sets: 3
  • Total Reps: 42
  • 10.0 lbs x 20 reps
  • 10.0 lbs x 11 reps
  • 7.5 lbs x 11 reps

** FM Fly Pin 7 **

  • Total Volume: 1,950 lbs
  • Total Sets: 2
  • Total Reps: 70
  • 30.0 lbs x 40 reps [PR]
  • 25.0 lbs x 30 reps

** Lateral Machine Raise **

  • Total Volume: 1,455 lbs
  • Total Sets: 4
  • Total Reps: 42
  • 40.0 lbs x 20 reps
  • 35.0 lbs x 7 reps
  • 30.0 lbs x 7 reps
  • 25.0 lbs x 8 reps

FitNotes Workout - Friday 13th September 2019

** Trap Bar Concentric Good Morning 6 Steps **

  • Total Volume: 3,580 lbs
  • Total Sets: 5
  • Total Reps: 20
  • 155.0 lbs x 4 reps
  • 175.0 lbs x 4 reps
  • 195.0 lbs x 4 reps [PR]
  • 185.0 lbs x 4 reps
  • 185.0 lbs x 4 reps

** Meadows Row **

  • Total Volume: 2,400 lbs
  • Total Sets: 2
  • Total Reps: 24
  • 100.0 lbs x 12 reps
  • 100.0 lbs x 12 reps

** Back Extension Banded **

  • Total Volume: 350 lbs
  • Total Sets: 4
  • Total Reps: 32
  • 25.0 lbs x 8 reps
  • 25.0 lbs x 6 reps
  • 10 reps
  • 8 reps

** SG High Pull **

  • Total Volume: 4,900 lbs
  • Total Sets: 4
  • Total Reps: 28
  • 175.0 lbs x 7 reps
  • 175.0 lbs x 7 reps
  • 175.0 lbs x 7 reps
  • 175.0 lbs x 7 reps

** Cable Shrug **

  • Total Volume: 3,870 lbs
  • Total Sets: 3
  • Total Reps: 43
  • 90.0 lbs x 20 reps
  • 90.0 lbs x 13 reps
  • 90.0 lbs x 10 reps

** Back Extension Light Band **

  • Total Volume: 0 lbs
  • Total Sets: 3
  • Total Reps: 45
  • 20 reps
  • 15 reps
  • 10 reps

** Seated Cable Row **

  • Total Volume: 4,800 lbs
  • Total Sets: 3
  • Total Reps: 60
  • 70.0 lbs x 20 reps
  • 85.0 lbs x 20 reps
  • 85.0 lbs x 20 reps

** Rear Delt Machine Fly **

  • Total Volume: 3,530 lbs
  • Total Sets: 5
  • Total Reps: 55
  • 80.0 lbs x 20 reps
  • 70.0 lbs x 10 reps
  • 60.0 lbs x 8 reps
  • 50.0 lbs x 7 reps
  • 40.0 lbs x 10 reps

Triset that took forever!
** Spyder Curl DB **

  • Total Volume: 240 lbs
  • Total Sets: 1
  • Total Reps: 16
  • 15.0 lbs x 16 reps [PR]
    ** Dumbbell Curl **
  • Total Volume: 180 lbs
  • Total Sets: 1
  • Total Reps: 12
  • 15.0 lbs x 12 reps
    ** Pinwheel Curls **
  • Total Volume: 600 lbs
  • Total Sets: 1
  • Total Reps: 40
  • 15.0 lbs x 40 reps [PR]

** Seated Leg Curl Machine **

  • Total Volume: 4,150 lbs
  • Total Sets: 2
  • Total Reps: 115
  • 40.0 lbs x 70 reps [PR]
  • 30.0 lbs x 45 reps

FitNotes Workout - Monday 16th September 2019

** Front Squat **

  • Total Volume: 3,940 lbs
  • Total Sets: 5
  • Total Reps: 24
  • 145.0 lbs x 5 reps
  • 165.0 lbs x 5 reps
  • 185.0 lbs x 4 reps [PR]
  • 165.0 lbs x 5 reps
  • 165.0 lbs x 5 reps

** JM Press Smith Machine **

  • Total Volume: 2,990 lbs
  • Total Sets: 3
  • Total Reps: 26
  • 115.0 lbs x 10 reps
  • 115.0 lbs x 8 reps
  • 115.0 lbs x 8 reps

** Slight Decline DB Press NG **

  • Total Volume: 2,337.5 lbs
  • Total Sets: 3
  • Total Reps: 55
  • 42.5 lbs x 28 reps [PR]
  • 42.5 lbs x 15 reps
  • 42.5 lbs x 12 reps

** Hammer Strength Ab Crunch **

  • Total Volume: 1,230 lbs
  • Total Sets: 2
  • Total Reps: 23
  • 50.0 lbs x 15 reps [PR] [Seat 6]
  • 60.0 lbs x 8 reps [PR]

** Handle Pushdown 1a **

  • Total Volume: 3,720 lbs
  • Total Sets: 3
  • Total Reps: 124
  • 30.0 lbs x 74 reps [PR]
  • 30.0 lbs x 26 reps
  • 30.0 lbs x 24 reps

** FM Front Raise **

  • Total Volume: 360 lbs
  • Total Sets: 3
  • Total Reps: 36
  • 10.0 lbs x 15 reps
  • 10.0 lbs x 12 reps
  • 10.0 lbs x 9 reps

** Lateral Machine Raise **

  • Total Volume: 960 lbs
  • Total Sets: 2
  • Total Reps: 48
  • 20.0 lbs x 30 reps
  • 20.0 lbs x 18 reps

** Seated Machine Fly **

  • Total Volume: 4,200 lbs
  • Total Sets: 2
  • Total Reps: 70
  • 60.0 lbs x 50 reps [PR]
  • 60.0 lbs x 20 reps

FitNotes Workout - Tuesday 17th September 2019

Barbell row is going up like a beginner since it’s been years that they’ve been done.

** Deadlift Deficit 1.5" 2 Bands **

  • Total Volume: 4,625 lbs
  • Total Sets: 5
  • Total Reps: 25
  • 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

** Barbell Row **

  • Total Volume: 5,175 lbs
  • Total Sets: 4
  • Total Reps: 25
  • 195.0 lbs x 10 reps [PR]
  • 215.0 lbs x 5 reps [PR]
  • 215.0 lbs x 5 reps
  • 215.0 lbs x 5 reps

** Cable Shrug **

  • Total Volume: 4,230 lbs
  • Total Sets: 3
  • Total Reps: 47
  • 90.0 lbs x 20 reps
  • 90.0 lbs x 15 reps
  • 90.0 lbs x 12 reps

** Back Extension Banded **

  • Total Volume: 200 lbs
  • Total Sets: 5
  • Total Reps: 50
  • 25.0 lbs x 8 reps
  • 12 reps
  • 10 reps
  • 10 reps [Glute emphasis]
  • 10 reps

FitNotes Workout - Wednesday 18th September 2019

Conditioning and other stuff…

** Seated Machine Row **

  • Total Volume: 4,080 lbs
  • Total Sets: 3
  • Total Reps: 51
  • 80.0 lbs x 20 reps [PR]
  • 80.0 lbs x 16 reps
  • 80.0 lbs x 15 reps

** Handle Pushdown 1a **

  • Total Volume: 3,225 lbs
  • Total Sets: 2
  • Total Reps: 129
  • 25.0 lbs x 83 reps
  • 25.0 lbs x 46 reps

** Cable Curl 1a **

  • Total Volume: 1,050 lbs
  • Total Sets: 2
  • Total Reps: 60
  • 20.0 lbs x 30 reps [PR]
  • 15.0 lbs x 30 reps

** Rear Delt Machine Fly **

  • Total Volume: 3,320 lbs
  • Total Sets: 2
  • Total Reps: 72
  • 50.0 lbs x 44 reps [PR]
  • 40.0 lbs x 28 reps

Sled thingy pushes, pulls, and drags

Ab wheel x 3 sets of I forgot how many reps

** Hammer Strength Ab Crunch **

  • Total Volume: 1,315 lbs
  • Total Sets: 3
  • Total Reps: 21
  • 60.0 lbs x 10 reps [PR] [Seat 6]
  • 65.0 lbs x 6 reps [PR]
  • 65.0 lbs x 5 reps

FitNotes Workout - Thursday 19th September 2019

Seems I’m pretty weak doing legal wide…

** Floor Press Point Finger **

  • Total Volume: 4,485 lbs
  • Total Sets: 4
  • Total Reps: 31
  • 135.0 lbs x 5 reps
  • 155.0 lbs x 5 reps
  • 175.0 lbs x 5 reps [PR]
  • 135.0 lbs x 16 reps [PR]

** Floor Press Point Finger Short Mini Bands Reverse**

  • Total Volume: 3,175 lbs
  • Total Sets: 3
  • Total Reps: 15
  • 195.0 lbs x 5 reps
  • 215.0 lbs x 5 reps
  • 225.0 lbs x 5 reps [PR]

** Leg Press Seat 3 **

  • Total Volume: 21,960 lbs
  • Total Sets: 4
  • Total Reps: 56
  • 360.0 lbs x 20 reps [PR]
  • 410.0 lbs x 12 reps [PR]
  • 410.0 lbs x 12 reps
  • 410.0 lbs x 12 reps

** Seated Dumbbell Press **

  • Total Volume: 3,240 lbs
  • Total Sets: 3
  • Total Reps: 54
  • 60.0 lbs x 28 reps [PR]
  • 60.0 lbs x 14 reps
  • 60.0 lbs x 12 reps

** Handle Pushdown 1a **

  • Total Volume: 4,020 lbs
  • Total Sets: 3
  • Total Reps: 134
  • 30.0 lbs x 81 reps [PR]
  • 30.0 lbs x 32 reps
  • 30.0 lbs x 21 reps

** FM Front Raise **

  • Total Volume: 765 lbs
  • Total Sets: 3
  • Total Reps: 51
  • 15.0 lbs x 25 reps [PR]
  • 15.0 lbs x 14 reps
  • 15.0 lbs x 12 reps

** Seated Machine Fly **

  • Total Volume: 4,920 lbs
  • Total Sets: 2
  • Total Reps: 82
  • 60.0 lbs x 56 reps [PR]
  • 60.0 lbs x 26 reps

** Lying Triceps Extension **

  • Total Volume: 1,700 lbs
  • Total Sets: 2
  • Total Reps: 20
  • 100.0 lbs x 5 reps
  • 80.0 lbs x 15 reps

FitNotes Workout - Friday 20th September 2019

Gained a few pounds. Coming in at 139lbs

Broke a Conjugate rule by doing same exercise 2 weeks in a row. I’ll probably get cancer now or something.

Will have a second session for traps and biceps after work

** Trap Bar Concentric Good Morning 6 Steps **

  • Total Volume: 3,375 lbs
  • Total Sets: 6
  • Total Reps: 18
  • 155.0 lbs x 3 reps
  • 175.0 lbs x 3 reps
  • 195.0 lbs x 3 reps
  • 210.0 lbs x 3 reps [PR]
  • 195.0 lbs x 3 reps
  • 195.0 lbs x 3 reps

Something miraculous happened with these today. I don’t know how, but I did sets of 20 with way more weight than I ever had before. Maybe the barbell rows are helping?

** Meadows Row **

  • Total Volume: 4,200 lbs
  • Total Sets: 2
  • Total Reps: 40
  • 100.0 lbs x 20 reps
  • 110.0 lbs x 20 reps [PR]

** Back Extension Banded **

  • Total Volume: 0 lbs
  • Total Sets: 4
  • Total Reps: 37
  • 13 reps
  • 10 reps
  • 8 reps
  • 6 reps