WOD

Rowlers

Massive Member
Staff member
FitNotes Workout - Wednesday 4th September 2019

** Elliptical Trainer **
- 20:00

** Seated Cable Row **
- 14.0 plates x 12 reps
- 16.0 plates x 10 reps
- 17.0 plates x 8 reps
- 18.0 plates x 6 reps
** Parallel Bar Triceps Dip **
- + 10.0 kgs x 12 reps
- + 20.0 kgs x 12 reps
- + 20.0 kgs x 12 reps
- + 20.0 kgs x 10 reps

** Lat Pulldown **
- 13.0 plates x 12 reps
- 13.0 plates x 10 reps
- 14.0 plates x 6 reps
- 14.0 plates x 6 reps
** Standing EZ BAR Extension **
- 35.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps

** Barbell Row **
- 65.0 kgs x 12 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
** Cable Pushdown **
- 13.0 plates x 12 reps
- 13.0 plates x 10 reps
- 13.0 plates x 10 reps

** Toes To Bar **
- 15 reps
- 15 reps
- 12 reps
 

Rowlers

Massive Member
Staff member
FitNotes Workout - Thursday 5th September 2019

** Elliptical Trainer **
- 20:00

** Hack Squat **
- 120.0 kgs x 12 reps
- 160.0 kgs x 10 reps
- 180.0 kgs x 8 reps
- 200.0 kgs x 8 reps
** Standing DB Press **
- 25.0 kgs x 12 reps
- 27.5 kgs x 8 reps
- 27.5 kgs x 5 reps
- 25.0 kgs x 3 reps
- 25.0 kgs x 10 reps

** Leg Extension Machine **
- 60.0 kgs x 12 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps

** Calf Press **
- 160.0 kgs x 10 reps
- 160.0 kgs x 10 reps
- 160.0 kgs x 10 reps
** DB Lateral Raise **
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps

** Leg Press **
- 320.0 kgs x 10 reps
- 360.0 kgs x 10 reps
- 360.0 kgs x 8 reps

** Lying Leg Curl Machine **
- 52.5 kgs x 10 reps
- 52.5 kgs x 10 reps
- 52.5 kgs x 10 reps
 

Benz3ne

Legendary Member
One to get back into the swing of it on Sunday;
4.7 miles at 9.01 min/mile pace. Total 42 minutes.
Safe to say I was warm by the end of it, and feeling it a bit today. Looking forward to the next one already though!
 

bambrit

Forum GOD!
2019-Week 37
I live in a semi-arid climate, yet never seen it so green. Makes for challenging/dangerous MTB when trails are nearly always wet. Biked just 86km this week.

Sun - off
Mon -33km Bike
Tue - off
Wed -22km Bike
Thu - 31km Bike
Fri - off
Sat - off
 
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Bob

Well-Known Member
Sat in a chair for 5 hours, stopped for a pee, returned to chair with my protiens...chocolste, chips and diet coke, 2 houfs later another pee break then found more nutrients... Fruit jellies and thorntons white chocolate....oh well, I tried
 

bambrit

Forum GOD!
Sat in a chair for 5 hours, stopped for a pee, returned to chair with my protiens...chocolste, chips and diet coke, 2 houfs later another pee break then found more nutrients... Fruit jellies and thorntons white chocolate....oh well, I tried
You forgot, and hammered by 9:34pm in Scotland. Hope you made it to the Toilet ok.

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Lord Fatboy

Forgo Mud !
Sat in a chair for 5 hours, stopped for a pee, returned to chair with my protiens...chocolste, chips and diet coke, 2 houfs later another pee break then found more nutrients... Fruit jellies and thorntons white chocolate....oh well, I tried
That's called "bulking" and it is an integral part of bodybuilding. Just tell people you're moving up a weight division.
(^_-)
 

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