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14 setembro 2021

FitNotes Workout - Tuesday 14th September 2021

** Deadlift **
- 45.0 lbs x 10 reps
- 45.0 lbs x 5 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
- 315.0 lbs x 1 rep
- 365.0 lbs x 1 rep
- 405.0 lbs x 3 reps
- 405.0 lbs x 3 reps
- 405.0 lbs x 3 reps
- 405.0 lbs x 2 reps
- 405.0 lbs x 1 rep

** Weighted Chin Ups **
- 10.0 lbs x 5 reps
- 10.0 lbs x 5 reps
- 10.0 lbs x 3 reps

** Chest Supported Rows **
- 30.0 lbs x 10 reps
- 40.0 lbs x 10 reps
- 50.0 lbs x 10 reps

** Dumbbell Shrugs **
- 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

** Barbell Curl **
- 45.0 lbs x 10 reps
- 65.0 lbs x 10 reps
- 65.0 lbs x 10 reps
- 45.0 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

11 setembro 2021

Saturday's are for strength!

FitNotes Workout - Saturday 11th September 2021

** Barbell Front Squat **
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 225.0 lbs x 3 reps
- 185.0 lbs x 3 reps
- 135.0 lbs x 3 reps
- 135.0 lbs x 3 reps

** Romanian Deadlift **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 225.0 lbs x 8 reps
- 225.0 lbs x 8 reps
- 225.0 lbs x 9 reps

** Barbell Hip Thrusts **
- 135.0 lbs x 10 reps
- 135.0 lbs x 10 reps
- 135.0 lbs x 10 reps

** Dumbbell Lunges **
- 20.0 lbs x 10 reps
- 15.0 lbs x 10 reps
- 10.0 lbs x 10 reps
- 10.0 lbs x 10 reps
- 10.0 lbs x 10 reps

** Leg Extension Machine **
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 55.0 lbs x 10 reps
- 65.0 lbs x 10 reps
- 65.0 lbs x 10 reps

** Hanging Leg Raises **
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

10 setembro 2021

09 setembro 2021

FitNotes Workout - Thursday 9th September 2021

** Overhead Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 115.0 lbs x 3 reps
- 115.0 lbs x 3 reps
- 115.0 lbs x 3 reps
- 115.0 lbs x 3 reps
- 115.0 lbs x 3 reps
- 95.0 lbs x 6 reps

** Incline Dumbbell Bench Press **
- 50.0 lbs x 10 reps
- 50.0 lbs x 10 reps
- 50.0 lbs x 10 reps

** Close Grip Barbell Bench Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 10 reps
- 135.0 lbs x 10 reps
- 135.0 lbs x 9 reps

** Flat Dumbbell Fly **
- 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

** Band Pushdowns **
- 5.0 lbs x 10 reps
- 5.0 lbs x 10 reps
- 5.0 lbs x 10 reps
- 5.0 lbs x 10 reps
- 5.0 lbs x 10 reps

** Lateral Dumbbell Raise **
- 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 8 reps

08 setembro 2021

The pollen count was super high over the last few days and I couldn't breathe. So, I missed Monday and Tuesday. I felt a little better this morning. FYI I supersetted calf raises with sissy squats at the end.

FitNotes Workout - Wednesday 8th September 2021

** Barbell Squat **
- 45.0 lbs x 10 reps
- 45.0 lbs x 5 reps
- 135.0 lbs x 3 reps
- 185.0 lbs x 3 reps
- 225.0 lbs x 3 reps
- 275.0 lbs x 3 reps
- 280.0 lbs x 3 reps
- 225.0 lbs x 8 reps

** Barbell Good Morning **
- 145.0 lbs x 9 reps
- 145.0 lbs x 8 reps
- 145.0 lbs x 8 reps

** Dumbbell Lunges **
- 20.0 lbs x 10 reps
- 20.0 lbs x 10 reps
- 20.0 lbs x 10 reps

** Back Extensions **
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps

** Lying Leg Curl Machine **
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps

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


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