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Showing posts from January, 2017

Back 2 Fit - Start!!

FitNotes Workout - Monday 30th January 2017 Body Weight: 302.2 lbs Total Volume: 14,000 lbs Total Sets: 26 Total Reps: 250 Day 1 - Upper Body ** Incline Dumbbell Bench Press ** (Monday Upper Body) - Total Volume: 4,500 lbs - Total Sets: 5 - Total Reps: 50 - 90.0 lbs x 10 reps [PR] - 90.0 lbs x 10 reps - 90.0 lbs x 10 reps - 90.0 lbs x 10 reps - 90.0 lbs x 10 reps ** Lateral Dumbbell Raise ** (Monday Upper Body) - Total Volume: 1,000 lbs - Total Sets: 5 - Total Reps: 50 - 20.0 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 ** Single Arm Dumbbell Row ** (Monday Upper Body) - Total Volume: 2,250 lbs - Total Sets: 5 - Total Reps: 50 - 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 ** EZ-Bar Curl ** (Monday Upper Body) - Total Volume: 2,250 lbs - Total Sets: 5 - Total Reps: 50 - 45.0 lbs x 10 reps [Dumbbels. 20# each] - 45.0 lbs x 10 reps - 45.0 lbs x 10 reps - 45.0 lbs x 10 reps - 45....
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FitNotes Workout - Thursday 19th January 2017 Body Weight: 302.2 lbs Total Volume: 14,410 lbs Total Sets: 29 Total Reps: 378 Week 1 - Day 2 ** Deadlift ** - Total Volume: 8,545 lbs - Total Sets: 5 - Total Reps: 51 - 135.0 lbs x 15 reps - 155.0 lbs x 12 reps - 175.0 lbs x 10 reps - 195.0 lbs x 8 reps - 225.0 lbs x 6 reps ** Landmine Press ** - Total Volume: 2,825 lbs - Total Sets: 5 - Total Reps: 53 - 45.0 lbs x 15 reps [PR] - 50.0 lbs x 12 reps [PR] - 55.0 lbs x 10 reps - 60.0 lbs x 8 reps - 65.0 lbs x 8 reps ** Side Plank ** - Total Volume: 0 lbs - Total Sets: 3 - Total Reps: 90 - 30 reps - 30 reps - 30 reps ** Arnold Dumbbell Press ** - Total Volume: 1,690 lbs - Total Sets: 5 - Total Reps: 44 - 30.0 lbs x 12 reps - 35.0 lbs x 10 reps - 40.0 lbs x 8 reps - 45.0 lbs x 8 reps - 50.0 lbs x 6 reps ** Back Lunges ** - Total Volume: 0 lbs - Total Sets: 5 - Total Reps: 50 - 10 reps - 10 reps - 10 reps - 10 reps - 10 reps ** Dumbell Pullovers ** - Total Volume: 1,350 lbs - Total Sets: ...
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FitNotes Workout - Tuesday 17th January 2017 Body Weight: 302.2 lbs Total Volume: 24,535 lbs Total Sets: 32 Total Reps: 400 Week 1 - Day 1 ** Barbell Squat ** - Total Volume: 3,995 lbs - Total Sets: 5 - Total Reps: 51 - 45.0 lbs x 15 reps - 65.0 lbs x 12 reps - 85.0 lbs x 10 reps - 110.0 lbs x 8 reps - 135.0 lbs x 6 reps ** Barbell Row ** - Total Volume: 5,090 lbs - Total Sets: 5 - Total Reps: 42 - 105.0 lbs x 12 reps - 115.0 lbs x 10 reps - 125.0 lbs x 8 reps - 135.0 lbs x 6 reps - 145.0 lbs x 6 reps ** Flat Barbell Bench Press ** - Total Volume: 6,445 lbs - Total Sets: 5 - Total Reps: 51 - 95.0 lbs x 15 reps [PR] - 115.0 lbs x 12 reps - 135.0 lbs x 10 reps - 155.0 lbs x 8 reps - 175.0 lbs x 6 reps ** Overhead Press ** - Total Volume: 4,450 lbs - Total Sets: 5 - Total Reps: 42 - 75.0 lbs x 12 reps - 95.0 lbs x 10 reps - 115.0 lbs x 8 reps - 135.0 lbs x 6 reps - 145.0 lbs x 6 reps [PR] [Too much weight!] ** External Rotations ** - Total Volume: 280 lbs - Total Sets: 3 - Total Rep...
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FitNotes Workout - Tuesday 10th January 2017 Body Weight: 302.2 lbs Total Volume: 36,295 lbs Total Sets: 47 Total Reps: 372 Tuesday: Chest, triceps, shoulders and Traps. Week 5 - Day 1 ** Overhead Press ** - Total Volume: 3,580 lbs - Total Sets: 4 - Total Reps: 36 - 75.0 lbs x 12 reps - 95.0 lbs x 10 reps - 115.0 lbs x 8 reps - 135.0 lbs x 6 reps ** Upright Barbell Rows ** - Total Volume: 3,140 lbs - Total Sets: 4 - Total Reps: 36 - 75.0 lbs x 12 reps - 85.0 lbs x 10 reps - 95.0 lbs x 8 reps - 105.0 lbs x 6 reps [PR] ** Power Clean ** - Total Volume: 1,855 lbs - Total Sets: 5 - Total Reps: 15 - 95.0 lbs x 5 reps - 115.0 lbs x 4 reps - 135.0 lbs x 3 reps - 165.0 lbs x 2 reps - 185.0 lbs x 1 rep ** Lateral Dumbbell Raise ** - Total Volume: 800 lbs - Total Sets: 4 - Total Reps: 32 - 25.0 lbs x 8 reps - 25.0 lbs x 8 reps - 25.0 lbs x 8 reps - 25.0 lbs x 8 reps ** Cable Face Pull ** - Total Volume: 3,200 lbs - Total Sets: 4 - Total Reps: 32 - 100.0 lbs x 8 reps - 100.0 lbs x 8 reps - 100.0 ...
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FitNotes Workout - Thursday 5th January 2017 Body Weight: 300.2 lbs Total Volume: 32,010 lbs Total Sets: 26 Total Reps: 250 Wednesday: Legs & Abs. Week 4 - Day 3 (BD) ** Leg Press ** - Total Volume: 13,050 lbs - Total Sets: 5 - Total Reps: 30 - 315.0 lbs x 10 reps - 405.0 lbs x 8 reps - 495.0 lbs x 6 reps - 585.0 lbs x 4 reps - 675.0 lbs x 2 reps ** Leg Extension Machine ** - Total Volume: 4,400 lbs - Total Sets: 4 - Total Reps: 36 - 110.0 lbs x 12 reps - 120.0 lbs x 10 reps - 130.0 lbs x 8 reps - 140.0 lbs x 6 reps ** Seated Leg Curl Machine ** - Total Volume: 4,400 lbs - Total Sets: 4 - Total Reps: 36 - 110.0 lbs x 12 reps - 120.0 lbs x 10 reps - 130.0 lbs x 8 reps - 140.0 lbs x 6 reps ** Seated Calf Raise Machine ** - Total Volume: 8,000 lbs - Total Sets: 4 - Total Reps: 40 - 200.0 lbs x 10 reps - 200.0 lbs x 10 reps - 200.0 lbs x 10 reps - 200.0 lbs x 10 reps ** Crunch Machine ** - Total Volume: 0 lbs - Total Sets: 5 - Total Reps: 60 - 12 reps - 12 reps - 12 reps - 12 rep...
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Tuesday: Back & Biceps. Week 4 - Day 2 (BD)

Wednesday 4th January 2017 Body Weight: 299.6 lbs Total Volume: 16,440 lbs Total Sets: 23 Total Reps: 191 ** Deadlift ** Total Volume: 3,940 lbs Total Sets: 5 Total Reps: 15 - 235.0 lbs x 5 reps - 255.0 lbs x 4 reps [PR] - 275.0 lbs x 3 reps - 295.0 lbs x 2 reps - 330.0 lbs x 1 rep ** Underhand Barbell Row ** Total Volume: 4,040 lbs Total Sets: 4 Total Reps: 36 - 100.0 lbs x 12 reps [PR] - 110.0 lbs x 10 reps - 120.0 lbs x 8 reps [PR] - 130.0 lbs x 6 reps ** Lat Pulldown ** Total Volume: 4,320 lbs Total Sets: 4 Total Reps: 32 - 135.0 lbs x 8 reps - 135.0 lbs x 8 reps - 135.0 lbs x 8 reps - 135.0 lbs x 8 reps ** Single Arm Dumbbell Row ** Total Volume: 1,920 lbs Total Sets: 4 Total Reps: 48 - 40.0 lbs x 12 reps - 40.0 lbs x 12 reps - 40.0 lbs x 12 reps - 40.0 lbs x 12 reps ** Incline Dumbell Curl ** Total Volume: 600 lbs Total Sets: 3 Total Reps: 24 - 25.0 lbs x 8 reps - 25.0 lbs x 8 reps - 25.0 lbs x 8 reps ** EZ-Bar Curl ** Total V...
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Monday: Chest & Triceps. Week 4 - Day 1 (BD)

Monday 2nd January 2017 Body Weight: 303.4 lbs Total Volume: 24,650 lbs Total Sets: 26 Total Reps: 233 ** Incline Barbell Bench Press ** Total Volume: 4,360 lbs Total Sets: 4 Total Reps: 36 - 95.0 lbs x 12 reps - 115.0 lbs x 10 reps - 135.0 lbs x 8 reps - 165.0 lbs x 6 reps ** Cable Crossover ** Total Volume: 1,760 lbs Total Sets: 4 Total Reps: 32 - 55.0 lbs x 8 reps - 55.0 lbs x 8 reps - 55.0 lbs x 8 reps - 55.0 lbs x 8 reps ** Chest Dips (Machine) ** Total Volume: 6,300 lbs Total Sets: 4 Total Reps: 60 - 105.0 lbs x 15 reps - 105.0 lbs x 15 reps - 105.0 lbs x 15 reps - 105.0 lbs x 15 reps ** Straight Bar Extensions ** Total Volume: 5,600 lbs Total Sets: 4 Total Reps: 40 - 110.0 lbs x 10 reps - 130.0 lbs x 10 reps - 150.0 lbs x 10 reps - 170.0 lbs x 10 reps ** Dumbbell Kickbacks ** Total Volume: 600 lbs Total Sets: 3 Total Reps: 24 - 25.0 lbs x 8 reps - 25.0 lbs x 8 reps - 25.0 lbs x 8 reps ** Flat Barbell Bench Press ** Total Volume...
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