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18 November 2021

Dynamic Effort - Upper day

I could feel the last rep on the last couple of sets getting slower. I know where I need to improve now for the next wave.

FitNotes Workout - Thursday 18th November 2021

** Flat Barbell Bench Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 3 reps
- 155.0 lbs x 1 rep
- 170.0 lbs x 3 reps
- 170.0 lbs x 3 reps
- 170.0 lbs x 3 reps
- 170.0 lbs x 3 reps
- 170.0 lbs x 3 reps
- 170.0 lbs x 3 reps
- 170.0 lbs x 3 reps
- 170.0 lbs x 3 reps

** DB Overhead Press **
- 20.0 lbs x 10 reps
- 25.0 lbs x 10 reps
- 30.0 lbs x 10 reps
- 40.0 lbs x 10 reps
- 50.0 lbs x 10 reps

** Inverted Rows **
- 185.0 lbs x 8 reps
- 185.0 lbs x 8 reps
- 185.0 lbs x 8 reps
- 185.0 lbs x 8 reps
- 185.0 lbs x 8 reps

** Dumbbell Hammer Curl **
- 25.0 lbs x 12 reps
- 25.0 lbs x 12 reps
- 25.0 lbs x 12 reps

** Band Pushdowns **
- 10.0 lbs x 15 reps
- 10.0 lbs x 15 reps
- 10.0 lbs x 15 reps
- 10.0 lbs x 15 reps
- 10.0 lbs x 15 reps

16 November 2021

15 November 2021

12 November 2021

Dynamic Effort - lower (deadlift)

The goal here is keep the speed going on the reps. I love when my body works in sync while doing deadlifts. The perfect combo of leg drive and pulling.

FitNotes Workout - Friday 12th November 2021

** Deadlift **
- 45.0 lbs x 10 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
- 295.0 lbs x 1 rep
- 295.0 lbs x 1 rep
- 295.0 lbs x 1 rep
- 295.0 lbs x 1 rep
- 295.0 lbs x 1 rep
- 295.0 lbs x 1 rep
- 295.0 lbs x 1 rep
- 295.0 lbs x 1 rep
- 295.0 lbs x 1 rep
- 295.0 lbs x 1 rep

** Trap Bar Squat **
- 165.0 lbs x 10 reps
- 165.0 lbs x 10 reps
- 165.0 lbs x 10 reps
- 165.0 lbs x 10 reps
- 165.0 lbs x 10 reps

** Leg Extension Machine **
- 65.0 lbs x 15 reps
- 65.0 lbs x 15 reps
- 65.0 lbs x 15 reps

** Weighted Decline Sit Ups **
- 10 reps
- 10 reps
- 10 reps
- 10 reps

11 November 2021

Dynamic Effort - Upper day. The plan is to slowly increase the weight while still maintaining speed of the lift.

FitNotes Workout - Thursday 11th November 2021

** Flat Barbell Bench Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps

** Overhead Press **
- 45.0 lbs x 10 reps
- 65.0 lbs x 10 reps
- 95.0 lbs x 10 reps
- 95.0 lbs x 8 reps
- 95.0 lbs x 8 reps
- 95.0 lbs x 8 reps

** Chin Up **
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 4 reps
- 185.0 lbs x 4 reps
- 185.0 lbs x 3 reps
- 185.0 lbs x 3 reps

** Dips **
- 10.0 lbs x 33 reps
- 10.0 lbs x 29 reps
- 10.0 lbs x 15 reps

** Dumbbell Hammer Curl **
- 25.0 lbs x 10 reps
- 25.0 lbs x 10 reps
- 25.0 lbs x 10 reps

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