FitNotes Workout - dinsdag 9th augustus 2016

** Incline Barbell Bench Press **
- 57.5 kgs x 3 reps
- 57.5 kgs x 3 reps
- 57.5 kgs x 3 reps
- 50.0 kgs x 8 reps

** Sumo Deadlift **
- 132.5 kgs x 5 reps
- 90.0 kgs x 3 reps
- 90.0 kgs x 10 reps

** Dumbbell Hammer Curl **
- 10.0 kgs x 10 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 6 reps

** Pull Up **
- 2 reps
- 2 reps
- 2 reps
- 2 reps
- 2 reps

** Barbell Front Squat **
- 70.0 kgs x 1 rep

life ****ing sucks at the moment. struggling with putting together the final pieces of my thesis and havent been able to get myself into the gym. boohoo me.

ACTUALLY, and this is something I only recently learned, the fully range of motion of the biceps does involve raising the forearm. One only has to look at the physical attachment locations.



As you can see, one of the bicep heads attaches to the collar bone, therefore a fuller range of motion does in fact involve raising the forearm - but to how much of a degree for it to receive the proper full contraction I'm not sure. I've started explicitly adding a raise of the forearm as part of a finisher on the last set in the few cases I do curls.

What's your thesis on? That last slog is definitely a brutal process

FitNotes Workout - vrijdag 12th augustus 2016

** Dumbbell Row **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

** Flat Barbell Bench Press **
- 55.0 kgs x 6 reps
- 55.0 kgs x 6 reps
- 55.0 kgs x 7 reps

** Barbell Front Squat **
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps

** Pull Up **
- 5 reps

Not the work out I was hoping for. Right elbow started to feel inflamed again after front squats. Probably a combination of ****ty form (PR weight and struggling to keep upright in the hole translates to pushing too much with elbow/arm I think) and sitting at my desk about 14 hours a day. Pr though.

Weight at 79.3 this morning. Happy with that. It means my slow bulk is coming a long at a solid 1.5kg per month (give or take).

Aidan, it's in public administration / political science.

FitNotes Workout - dinsdag 16th augustus 2016

** Incline Barbell Bench Press **
- 57.5 kgs x 3 reps
- 57.5 kgs x 3 reps
- 57.5 kgs x 3 reps
- 52.5 kgs x 5 reps
- 52.5 kgs x 5 reps

** Sumo Deadlift **
- 135.0 kgs x 5 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps

** Dumbbell Hammer Curl **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Barbell Row **
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Overhead Press **
- 35.0 kgs x 10 reps
- 35.0 kgs x 8 reps
- 35.0 kgs x 5 reps

FitNotes Workout - donderdag 18th augustus 2016

** Flat Barbell Bench Press **
- 55.0 kgs x 8 reps
- 55.0 kgs x 8 reps
- 55.0 kgs x 7 reps

** Barbell Front Squat **
- 72.5 kgs x 5 reps
- 72.5 kgs x 5 reps
- 72.5 kgs x 3 reps

** Pull Up **
- 5 reps
- 5 reps
- 5 reps

** Dumbbell Hammer Curl **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Flat Dumbbell Bench Press **
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps

FitNotes Workout - zaterdag 20th augustus 2016

** Incline Barbell Bench Press **
- 57.5 kgs x 4 reps
- 57.5 kgs x 3 reps
- 50.0 kgs x 10 reps

** Sumo Deadlift **
- 120.0 kgs x 5 reps
- 120.0 kgs x 5 reps
- 100.0 kgs x 10 reps

** Dumbbell Hammer Curl **
- 12.0 kgs x 10 reps
- 14.0 kgs x 8 reps
- 10.0 kgs x 10 reps

** Overhead Press **
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 5 reps

** Meadows Row **
- 20.0 kgs x 10 reps

** Pull Up **
- 5 reps

Did Meadows rows in honour of Evoken, but those things are no fun without straps. Guess im gonna buy some straps. Also looking forward to cheating even more with my fake sumo deadlifts

FitNotes Workout - woensdag 24th augustus 2016

** Flat Barbell Bench Press **
- 57.5 kgs x 7 reps
- 57.5 kgs x 6 reps
- 57.5 kgs x 6 reps

** Barbell Front Squat **
- 75.0 kgs x 3 reps
- 75.0 kgs x 3 reps
- 75.0 kgs x 3 reps
- 65.0 kgs x 7 reps

** Pull Up **
- 5 reps
- 5 reps
- 5 reps

** Flat Dumbbell Bench Press **
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps

** Dumbbell Hammer Curl **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 6 reps

FitNotes Workout - zaterdag 27th augustus 2016

** Incline Barbell Bench Press **
- 57.5 kgs x 3 reps
- 57.5 kgs x 3 reps
- 57.5 kgs x 3 reps
- 57.5 kgs x 3 reps
- 57.5 kgs x 3 reps
- 52.5 kgs x 7 reps

** Sumo Deadlift **
- 122.5 kgs x 5 reps
- 120.0 kgs x 5 reps
- 102.5 kgs x 10 reps

** Meadows Row **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

** Overhead Press **
- 35.0 kgs x 8 reps
- 35.0 kgs x 8 reps
- 35.0 kgs x 8 reps

** Dumbbell Hammer Curl **
- 14.0 kgs x 6 reps
- 12.0 kgs x 6 reps
- 10.0 kgs x 8 reps

First time using straps.
Rows & ohp was superset.

FitNotes Workout - maandag 29th augustus 2016

** Flat Barbell Bench Press **
- 57.5 kgs x 8 reps
- 57.5 kgs x 8 reps
- 57.5 kgs x 6 reps

** Dumbbell Row **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

** Barbell Front Squat **
- 77.5 kgs x 3 reps
- 77.5 kgs x 3 reps
- 77.5 kgs x 3 reps

** Pull Up **
- 6 reps
- 6 reps
- 4 reps

** Flat Dumbbell Bench Press **
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps

** Dumbbell Hammer Curl **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

Pretty happy with this one, especially considering the amount of alcohol that was consumed yesterday

Feel like writing up a bit of a recap of the last stint of working out etc. to keep myself accountable / motivated.

Today marks exactly 4 months of my latest effort at logging.

35 visits to the gym

Sumo deadlift 90kg*5*1 (not a max effort) -> 135kg*5*1
Front squat 50kg*5*3 (not a max effort) -> 77.5kg*3*3
Incline BP 35kg*5/5/12 -> 57.5kg*3*5 + 52.5kg*7*1
Flat BP 40kg*8/8/10 -> 57kg*8/8/6
Pull ups 0kg*2*3 -> 0kg*6/6/4
Body weight: 82 -> 77 -> 80

Happy with deadlifts, front squats fine as well (but should put in some more volume at lower % I think).

Bench press sucks as always. Stuck at 57.5kg on incline for a month, but have steadily increased the volume. I don't really know what I should change to improve this, any input would be appreciated. I suppose my flat bench press is going alright, but only marginally better than before.

Pull ups is really big progress, especially considering the fact that previously (e.g. about a year ago) I couldn't do more than one full rep!

OHP, although I am treating it purely as an accessory, is also actually also not that bad compared to previous runs. Biggest numbers in this log are 42,5kg 5/5/9, but I think I improved on this a little bit but didn't log. Currently I am doing 35kg 8/8/8 as accessory. Might consider treating it as one of my main lifts, move incline to the accessory spot and focus on flat bench more... hmmm, will think about this more.

Something I really have to get into my routine again is some regular core exercises. Gonna do some plank rolls, curl ups and ab wheels right now as a matter of fact.

FitNotes Workout - woensdag 31st augustus 2016

** Incline Barbell Bench Press **
- 60.0 kgs x 2 reps
- 60.0 kgs x 2 reps
- 55.0 kgs x 4 reps
- 55.0 kgs x 4 reps
- 55.0 kgs x 4 reps
- 55.0 kgs x 4 reps

** Dumbbell Hammer Curl **
- 8.0 kgs x 15 reps
- 8.0 kgs x 12 reps
- 8.0 kgs x 12 reps
- 8.0 kgs x 12 reps

** Sumo Deadlift **
- 125.0 kgs x 5 reps
- 120.0 kgs x 5 reps
- 105.0 kgs x 10 reps

** Overhead Press **
- 35.0 kgs x 8 reps
- 35.0 kgs x 8 reps
- 35.0 kgs x 8 reps

** Meadows Row **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

I don't even know if this incline session can be counted as an improvement on previous sessions? At least it is nog regression I suppose

FitNotes Workout - vrijdag 2nd september 2016

** Flat Barbell Bench Press **
- 60.0 kgs x 4 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 4 reps

** Barbell Front Squat **
- 80.0 kgs x 2 reps
- 80.0 kgs x 2 reps

** Pull Up **
- 6 reps
- 6 reps
- 6 reps

Took it easy on the volume today, because of some shoulder issues. My right shoulder feels slightly inflamed. I think it is a mild form of tendonitis, caused by some habits/movements that are hard to avoid (sorry, masturbation is not one of them).

Weight: 80,1kg. Good, but now it mustn't decline any further. (I think this is just stabilization after earlier mini-binges)

FitNotes Workout - zondag 4th september 2016

** Flat Barbell Bench Press **
- 55.0 kgs x 8 reps
- 55.0 kgs x 8 reps
- 55.0 kgs x 8 reps

** Sumo Deadlift **
- 120.0 kgs x 3 reps
- 120.0 kgs x 3 reps

** Neutral Chin Up **
- 5 reps
- 5 reps

Super crowded today. Took if very easy again. Gonna post sumo vids in a bit, I think they are looking pretty good.

Bodyweight: 79,5kg. Damnit.

Two sets of 3*120kg sumo deadlift. Light weight, focussing on form. Looks good I think? Still very small movement of the hip before the weight moves. Is this a big deal?

It's possible to rotate videos in the youtube editor.

I know, and it's happening as we speak, but Youtube takes forever to update it and I'm always too impatient to wait . It will be fixed soon enough.


***Should be fixed now, right?

They look solid, you're just dropping your hips a smidge lower than you need to. It will only work if you drop your hips AND get them closer to the bar (ie you get your knees wider), otherwise it's just extraneous movement.

Get your hips through to neutral faster. It's a bit slow at the moment and it will cost you as you get heavier. Legs straight then get the hips through with less of a delay. Im struggling with this a bit at the moment, and it's a fine line. Too fast and I lose balance, too slow and I fail to lock out.

Thanks! Yes, I see what you mean. I usually only review the videos in slow mo, but full speed shows that I am actually really quite slow on getting the hips forward towards the bar. Will work on that.

I just had a brilliant idea. Given the fact that I (try to) work out 3 times per week, why don't I do one flat bench, one incline day, and one overhead day. I am a genius.

FitNotes Workout - dinsdag 6th september 2016

** Overhead Press **
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 8 reps

** Barbell Front Squat **
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 7 reps

** Neutral Chin Up **
- 1 rep
- 2 reps
- 3 reps
- 4 reps
- 4 reps

** Flat Dumbbell Bench Press **
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps

** Dumbbell Hammer Curl **
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 8.0 kgs x 10 reps
- 8.0 kgs x 10 reps

Recorded my front squats, will lost tomorrow

FitNotes Workout - donderdag 8th september 2016

** Incline Barbell Bench Press **
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 55.0 kgs x 4 reps
- 55.0 kgs x 4 reps
- 55.0 kgs x 4 reps
- 55.0 kgs x 4 reps

** Sumo Deadlift **
- 127.5 kgs x 5 reps
- 120.0 kgs x 5 reps
- 110.0 kgs x 6 reps

** Meadows Row **
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps

** Dumbbell Hammer Curl **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

FitNotes Workout - maandag 12th september 2016

** Incline Barbell Bench Press **
- 57.5 kgs x 5 reps
- 57.5 kgs x 5 reps
- 57.5 kgs x 4 reps
- 50.0 kgs x 8 reps

** Pull Up **
- 5 reps
- 5 reps
- 5 reps
- 6 reps

** Barbell Front Squat **
- 72.5 kgs x 5 reps
- 72.5 kgs x 5 reps
- 72.5 kgs x 5 reps

** Flat Dumbbell Bench Press **
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 8 reps
Ss with
** Dumbbell Hammer Curl **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

Had a rough weekend.
Failed fifth rep on incline (and survived).
Pull ups in between other exercises.

FitNotes Workout - donderdag 15th september 2016

Curls in between sumo
Pull ups and ohp ss, 60s rest

** Flat Barbell Bench Press **
- 57.5 kgs x 8 reps
- 57.5 kgs x 8 reps
- 57.5 kgs x 8 reps

** Sumo Deadlift **
- 130.0 kgs x 5 reps
- 120.0 kgs x 5 reps
- 110.0 kgs x 10 reps [PR]

** Dumbbell Hammer Curl **
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps

** Pull Up **
- 5 reps
- 5 reps

** Overhead Press **
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps

Bodyweight: 80,8kg

Can a part of my weightgain reliably be attributed to the fact that I have started taking 5g creatine daily for last 10 or so days? Or is that outdated information?

Weight gain because of creatine alone is entirely water - if you're drinking enough.