Yea ok, I am purely looking at number on the scale, so yes water weight. Cheers

FitNotes Workout - zaterdag 17th september 2016

Had to clean the ohp work sets
Bench ss with curls, 60s rest

** Overhead Press **
- 42.5 kgs x 5 reps
- 42.5 kgs x 5 reps
- 42.5 kgs x 7 reps [PR]

** Barbell Front Squat **
- 75.0 kgs x 5 reps [PR]
- 75.0 kgs x 4 reps
- 75.0 kgs x 4 reps

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

** Flat Barbell Bench Press **
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 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 19th september 2016

** Incline Barbell Bench Press **
- 60.0 kgs x 3 reps [+f]
- 55.0 kgs x 6 reps [PR]
- 55.0 kgs x 4 reps
- 55.0 kgs x 4 reps
- 55.0 kgs x 4 reps

** Sumo Deadlift **
- 132.5 kgs x 5 reps
- 120.0 kgs x 5 reps
- 110.0 kgs x 3 reps
- 110.0 kgs x 3 reps
- 110.0 kgs x 3 reps

Bw: 81.2kg

Meh. Deadlifts were bad form. Took my racing bike out for the first time in a long while yesterday

FitNotes Workout - donderdag 22nd september 2016

Chin ups in between other lifts
Grip is limiting factor by a large degree on the db curl+ohp

** Flat Barbell Bench Press **
- 60.0 kgs x 6 reps [PR]
- 60.0 kgs x 6 reps
- 60.0 kgs x 6 reps
- 50.0 kgs x 10 reps [PR]

** Barbell Front Squat **
- 77.5 kgs x 4 reps [PR]
- 77.5 kgs x 4 reps
- 77.5 kgs x 4 reps
- 77.5 kgs x 4 reps

** Neutral Chin Up **
- 4 reps
- 4 reps
- 4 reps
- 6 reps

** Curl & Press **
- 12.0 kgs x 10 reps [2m rest]
- 12.0 kgs x 7 reps

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

FitNotes Workout - maandag 26th september 2016

** Incline Barbell Bench Press **
- 60.0 kgs x 4 reps [PR]
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 52.5 kgs x 6 reps
- 52.5 kgs x 6 reps
- 52.5 kgs x 6 reps

** Sumo Deadlift **
- 135.0 kgs x 5 reps
- 110.0 kgs x 12 reps [PR]

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

** Dumbbell Hammer Curl **
- 12.0 kgs x 7 reps
- 12.0 kgs x 5 reps
- 12.0 kgs x 5 reps

FitNotes Workout - donderdag 29th september 2016

BP: tweaking setup. Felt good during warmups, but bad on first work sets. More tweaks later felt good again: wider stance, slightly more tuck(?) to keep elbows under bar (more forward/towards feet)

** Flat Barbell Bench Press **
- 62.5 kgs x 2 reps
- 62.5 kgs x 3 reps
- 62.5 kgs x 5 reps [PR]
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps

** Barbell Front Squat **
- 80.0 kgs x 3 reps [PR]
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps

** Pull Up **
- 5.0 kgs x 5 reps [PR]
- 5.0 kgs x 4 reps
- 5.0 kgs x 4 reps

** Dumbbell Hammer Curl **
- 12.0 kgs x 10 reps [60s rest]
- 12.0 kgs x 7 reps [60s rest]
- 12.0 kgs x 7 reps [60s rest]

Bw: 81.0kg

September recap:

12 visits to the gym (including August 31) - fine, a little more would be better but don't think I will manage in October. Also rode my bike once. Again, don't think I will improve on that in October, mainly due to the weather turning ****ty. Might go running once or twice.

Core stuff and frog stretches at home: about 5 or 6 times I think.

Sumo Deadlift
135kg*5 ->135kg*5 + 110*12

Front Squat
77.5kg*3/3/3 ->80kg*3/3/3/3

Incline BP
57.5kg*3*5 + 52.5kg*7 -> 60kg*4/3/3 + 52.5kg*6/6/6

Flat BP
57.5kg*8/8/6 -> 62.5kg*2/3/5 + 52.5kg*8/8/8

Pull ups
0kg*6/6/4 -> 5kg*5/4/4

Body weight
80kg -> 81kg - still a little bit conservative on the calories I suppose

Might as well add my OHP, although I have barely given it any attention:

OHP
42.5kg 5/5/7

FitNotes Workout - dinsdag 4th oktober 2016

Rows superset with ohp, 60s rest
Curls 60s rest

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

** Sumo Deadlift **
- 137.5 kgs x 5 reps [PR]
- 112.5 kgs x 11 reps [PR]

** 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 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 8 reps

** Dumbbell Hammer Curl **
- 12.0 kgs x 8 reps
- 12.0 kgs x 8 reps

FitNotes Workout - donderdag 6th oktober 2016

** Flat Barbell Bench Press **
- 60.0 kgs x 4 reps
- 60.0 kgs x 8 reps [PR]
- 60.0 kgs x 6 reps
- 60.0 kgs x 4 reps
- 52.5 kgs x 10 reps [PR]

** Barbell Front Squat **
- 82.5 kgs x 1 rep [PR] [Lower back felt very instable. Will try again in two days]

** Pull Up **
- 5.0 kgs x 5 reps
- 5.0 kgs x 5 reps
- 5.0 kgs x 5 reps
- 5 reps
- 5 reps

I have a bit of an irritated lower back (again). It started Sunday, when I was driving the car for about 7 hours. This triggered some pain, but I thought it had subsided come Tuesday. After my work out that day it was a bit painful and even more so today after bench. The heavy front squat felt very insecure, I was afraid I would hurt it much more if I would continue (even though I didn't actually feel anything during and after the rep). I will see how it feels Saturday. Might do the heavy (lol) front squats then and some OHP.

Weight today: 80,3kg lol

FitNotes Workout - zaterdag 8th oktober 2016

Pull ups ss with speed fs
Curls 60s rest

** Overhead Press **
- 45.0 kgs x 5 reps [PR]
- 45.0 kgs x 5 reps
- 45.0 kgs x 5 reps
- 35.0 kgs x 8 reps
- 35.0 kgs x 8 reps

** Barbell Front Squat **
- 82.5 kgs x 2 reps [PR]
- 82.5 kgs x 2 reps
- 82.5 kgs x 2 reps
- 65.0 kgs x 3 reps
- 65.0 kgs x 3 reps
- 65.0 kgs x 3 reps
- 65.0 kgs x 3 reps
- 65.0 kgs x 3 reps

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

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

Lower back feeling much better.
Was messing around with BarSense, will try to get some screenshots up here.
Bw: 80,7kg (yesterday: 82,1)

I went running today. 2,1km - 6:07/km

My goal is to do one cardio session per week. It is getting colder here and I don't have appropriate clothing for biking in colder weather, so for the time being I will try to go running once a week. Aim is to increase with 1km per week, up to maybe 7km or so? Will see how I feel about it in a couple of weeks.

FitNotes Workout - maandag 10th oktober 2016

Curl ss with sumo
Pull up ladder

** Incline Barbell Bench Press **
- 62.5 kgs x 2 reps [PR]
- 62.5 kgs x 2 reps
- 62.5 kgs x 2 reps
- 55.0 kgs x 6 reps
- 55.0 kgs x 6 reps
- 55.0 kgs x 6 reps

** Sumo Deadlift **
- 140.0 kgs x 2 reps [PR] [+f]
- 120.0 kgs x 5 reps
- 120.0 kgs x 5 reps
- 120.0 kgs x 5 reps

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

** Pull Up **
- 1 rep
- 2 reps
- 3 reps
- 4 reps
- 4 reps
- 2 reps

Bw: 82,0

FitNotes Workout - donderdag 13th oktober 2016

Pull ups ss with speed fs, 120s rest
Dumbell work ss, 90s rest

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

** Barbell Front Squat **
- 85.0 kgs x 2 reps [PR]
- 85.0 kgs x 2 reps
- 75.0 kgs x 3 reps
- 75.0 kgs x 3 reps
- 75.0 kgs x 3 reps

** Pull Up **
- 6 reps
- 6 reps
- 6 reps
- 6 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 **
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps

FitNotes Workout - zaterdag 15th oktober 2016

** Overhead Press **
- 47.5 kgs x 2 reps [PR] [+f]
- 40.0 kgs x 5 reps
- 40.0 kgs x 10 reps [PR]

** Clean **
- 40.0 kgs x 3 reps [PR]
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps

** Barbell Squat **
- 70.0 kgs x 5 reps [PR]

** Pull Up **
- 5.0 kgs x 5 reps
- 5.0 kgs x 5 reps
- 5.0 kgs x 5 reps

Did back squats for the first time in very long. Want to keep doing these and cleans (first time) on day 3.

Bw: 82,2
Ran 3km:
6:13
6:36
6:43

There is a pullup bar in the park, did 7 pullups before the run and 7 after.

FitNotes Workout - dinsdag 18th oktober 2016

Quick evening sesh
Pullups ss with hbbs

** Incline Barbell Bench Press **
- 65.0 kgs x 1 rep [PR]
- 57.5 kgs x 6 reps [PR]
- 57.5 kgs x 6 reps
- 57.5 kgs x 6 reps
- 57.5 kgs x 4 reps
- 50.0 kgs x 8 reps [Had more but focused on keeping back/shoulders tight]

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

** HBBS **
- 80.0 kgs x 5 reps [PR]

Squats is not a real pr (obv), but didnt have this app yet when I used to back squat. I think my pr is something like 3x5x110kg (low bar).

FitNotes Workout - donderdag 20th oktober 2016

Pullups ss with curls 90s rest

** Overhead Press **
- 42.5 kgs x 5 reps
- 42.5 kgs x 5 reps
- 42.5 kgs x 7 reps
- 37.5 kgs x 10 reps

** Clean **
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps

** Sumo Deadlift **
- 130.0 kgs x 7 reps [PR]
- 110.0 kgs x 11 reps

** Pull Up **
- 5 reps
- 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

Bw: 82,0 kg

Gonna post clean vids in the form check thread in a bit

FitNotes Workout - zaterdag 22nd oktober 2016

Pull ups ss with speed squat, 120s rest
Curls 60s rest

** Incline Barbell Bench Press **
- 65.0 kgs x 1 rep
- 60.0 kgs x 4 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 55.0 kgs x 6 reps
- 55.0 kgs x 5 reps

** Barbell Front Squat **
- 85.0 kgs x 2 reps
- 85.0 kgs x 2 reps
- 85.0 kgs x 2 reps
- 75.0 kgs x 5 reps
- 75.0 kgs x 5 reps
- 75.0 kgs x 5 reps

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

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

On later fs reps I am losing the weight forward, in the worst reps this is causing my heels to leave the floor. Have to focus on keeping chest up out of the hole and pushing through the floor (I think?)

Went running again.

4,2km 24:57

Pace:
6:31
6:31
5:57
5:04
4:10 (200 meters)

Wanted to push myself a bit in the last ~1km to see how a faster pace would feel. This was really quite hard in the end but I also overdid it. I think going forward I will try to find that 6:00/km pace and just increase distance up till about 10km. Then work on speed maybe.

I only looked at my time at the end of the run. To keep a more consistent pace I will try to look at my phone (Strava) every km or so.

https://drive.google.com/file/d/0B3T...E4NmZfOW8/view this could be useful for running progression... run more often, then run longer, then run harder (as a general guideline)

Thanks. For now I don't have any running related goals, just doing it for cardio to complement lifting, as I will do with cycling when the weather gets better again. Could change of course.

Really nice document btw, thanks. At the moment there is just no way I am doing more than one, mayyyybe two runs per week..

FitNotes Workout - maandag 24th oktober 2016

** Incline Barbell Bench Press **
- 65.0 kgs x 1 rep
- 55.0 kgs x 7 reps [PR]
- 55.0 kgs x 7 reps
- 55.0 kgs x 6 reps
- 55.0 kgs x 6 reps
- 55.0 kgs x 6 reps

** Hang Clean **
- 20.0 kgs x 3 reps
- 20.0 kgs x 4 reps [PR]
- 30.0 kgs x 3 reps [PR]
- 30.0 kgs x 3 reps
- 30.0 kgs x 3 reps
- 30.0 kgs x 3 reps
- 40.0 kgs x 2 reps [PR]

** HBBS **
- 85.0 kgs x 5 reps [PR]

Bw: 83,1kg

FitNotes Workout - donderdag 3rd november 2016

Fs four fingers
Fs ss with pull ups

** Incline Barbell Bench Press **
- 60.0 kgs x 4 reps
- 60.0 kgs x 4 reps
- 52.5 kgs x 10 reps [PR]

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

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

Weight: 82,0kg

Gf moved in with me last week, so all spare time went into that. After this weekend hopefully things will calm down a bit. I am working on a proper programme, will post in a bit (three days lifting, two days cardio).

Today was just an attempt of getting back into things. Gonna post front squat vid and last week's hang cleans in the form check thread.