Here we go again

[roman]

Mar 7

First thing water
Habit tracking
Gym (C)

Universal warmup​

Lat pull-downs, 3x12 @ 35 kg​

Row machine, 12 @ 90 kg + 12 @ 76 kg + 15 @ 73 kg​

T-bar row, 3x15 @ 10 kg​

Reverse fly, 18 @ 16 kg + 2x15 @ 18 kg​

Leg raises, 3x40​

High plank, 4x 1 min​

Streak 17

 

[roman]

Mar 8

Rest day
First thing water
Habit tracking
60 days of walking, day 30

Mar 9

First thing water

Habit tracking

60 days of walking, day 30
Push-ups, 13+13+8

 

[roman]

Mar 10

First thing water
Habit tracking
60 days of walking, day 31
Swimming

Mar 11

First thing water
Habit tracking
60 days of walking, day 32
Swimming
Gym (A)

Universal warmup​

Incline bench press warmup 26 @ 20 kg​

Incline bench press 15+13+12 @ 30 kg​

Bench press 15+18+18+18 @ 25 kg​

Fly peck deck 15+15+13 @ 32 kg​

Dumbbell svend press X​

Bar push-downs 15+12+10 @ 15 kg​

Cable push-downs 3x15 @ 7.5 kg​

​

Incline bench press, pins at heights 14 and 7​

Bench press, pins at heights 13 and 5​

 

[roman]

Mar 12

First thing water
Habit tracking
60 days of walking, day 33
Gym (B)

Universal warmup​

Squat warmup, 30 free + 15 @ 20 kg​

Squats, 14 @ 30 kg + 12+12+12 @ 32.5 kg​

Smith calf raises, 30 @ 20 kg + 24 @ 30 kg + 17 @ 35 kg​

Leg curl, 18 @ 25 kg + 12+13 @ 30 kg​

Abductor chair, 18 @ 35 kg + 15+15 @ 40 kg​

Adductor chair, 18+18 @ 40 kg + 14+12 @ 45 kg​

​

Squat rack, pins at heights 19 and 6​

​

Streak 22

 

[roman]

Mar 13

First thing water
Habit tracking
60 days of walking, day 34
Gym (C)
I accidentally deleted my notes for this day

Mar 14

Rest day
First thing water
Habit tracking
60 days of walking, day 35

Mar 15

First thing water
Habit tracking
60 days of walking, day 36
Gym (D)

Universal warmup​

Dumbbell shoulder press, 18 @ 6 kg ea + 3x18 @ 8 kg ea​

Barbell curl, 15+13+12 @ 7 kg ea​

Dumbbell front raise, 10+10 @ 6 kg ea + 15 @ 5 kg ea​

Dumbbell hammer curl, 8 @ 7 kg ea + 12+12 @ 5 kg ea​

Dumbbell lateral raise, 15+15+15 @ 5 kg ea​

Dumbbell upright row, 18 @ 5 kg ea + 15+15 @ 7 kg ea​

 

[roman]

Hello bees

Here's what's happened the last days: I was traveling, and did no exercise besides walking. Today I was back at the office and when gym time came, I was feeling lazy. It's curious, because I enjoy going to the gym, and yet I still felt lazy about it. In the end I went to the gym, and I felt good about it, as usual. Crazy tricks my brain plays on me.

Mar 25

First thing water
Habit tracking
60 days of walking, day 37
Gym (A)

Universal warmup​

Incline bench press warmup, 25 @ 20 kg​

Incline bench press, 3x15 @ 25 kg​

Bench press, 3x18 @ 25 kg​

Fly peck deck, 15 @ 34.5 kg + 12+9 @ 37 kg​

Dumbbell svend press 3x6 each side @ 8 kg​

Bar push-downs, 15+13+9+6 @ 15 kg​

Cable push-downs, 13+12 @ 10 kg + 15+18 @ 7.5 kg​

​

Incline bench press, pins at heights 14 and 7​

Bench press, pins at heights 13 and 5​

 

[roman]

One of the leg press machines at the gym has a "surprise scale". What does 8 mean?? I don't know.

Mar 26

First thing water
Habit tracking
60 days of walking, day 38
Gym (B)

Universal warmup​

Squat warmup, 20 free + 18 @ 20 kg​

Squats, 15+12+12+12 @ 32.5 kg​

Smith calf raises, X​

Leg curl, 15+12+ @ 30 kg​

Abductor chair, 18+15+13 @ 40 kg​

Adductor chair, 15+14+12 @ 45 kg​

Calf press, 20+20+15, set at 8​

​

Squat rack, pins at heights 19 and 6​

 

[roman]

Apr 4

First thing water
Habit tracking
60 days of walking, day 39
Gym (A)

Universal warmup​

Incline bench press warmup, 20 @ 20 kg​

Incline bench press, 12+12+12 @ 30 kg​

Bench press, 12+12+12 @ 30 kg​

Fly peck deck, 12+10+10 @ 39 kg​

Dumbbell svend press, 3x6 each side @ 10 kg​

Bar push-downs, 12+12+9 @ 15 kg​

Cable push-downs, 15+12+15 @ 7.5 kg​

​

Incline bench press, pins at heights 14 and 7​

Bench press, pins at heights 13 and 5​

 

[roman]

Apr 5

Gym (B)

Universal warmup​

Squat warmup, 20 free + 12 @ 20 kg​

Squats, 12 @ 32.5 kg + 10+10+10 @ 35 kg​

Smith calf raises, 20+16+16 @ 35 kg​

Leg curl, 18 @ 25 kg + 12+11 @ 30 kg​

Abductor chair, 15 @ 40 kg + 12+12 @ 45 kg​

Adductor chair, 15+15+13 @ 45 kg​

​

Squat rack, pins at heights 19 and 6​

Apr 8

Gym (A)

Universal warmup​

Incline bench press warmup, 20 @ 20 kg​

Incline bench press, 15+14+12 @ 30 kg​

Bench press, 15+15+13 @ 30 kg​

Fly peck deck, 12+10+9 @ 39 kg​

Dumbbell svend press, 2x6 each side @ 12 kg + 2x8 e.s. @ 10 kg​

Bar push-downs 12+12+10 @ 15 kg​

Cable push-downs 15+15+15+14 @ 7.5 kg​

​

Incline bench press, pins at heights 14 and 7​

Bench press, pins at heights 13 and 5​

 

[roman]

Apr 9

First thing water
Habit tracking
60 days of walking, day 40
Gym (B)

Universal warmup​

Squat warmup, 20 free + 15 @ 20 kg​

Squats, 15+15+15+10 @ 35 kg​

Smith calf raises, 16+16+20 @ 30 kg​

Leg curl, 15 @ 30 kg + 14+11 @ 35 kg​

Abductor chair, 15+15+15 @ 45 kg​

Adductor chair, 15+12 @ 50 kg + 20 @ 40 kg​

​

Squat rack, pins at heights 19 and 6​

Smith calf press at height 17​

​

​

Apr 10

First thing water
Habit tracking
Gym (C)

Universal warmup​

Lat pull-downs, 15+15 @ 30 kg + 15 @ 25 kg​

Row machine, 10 @ 70++ kg + 11 @ 70+ kg + 15 @ 70 kg​

T-bar row, 18 @ 10 kg + 12+15+15 @ 12.5 kg​

Reverse fly, 15+15+16 @ 18 kg​

Leg raises, 3x40​

High plank, 3x1 min​

 

[roman]

May 15

First thing water
Gym (A)

Universal warmup​

Incline bench press warmup, 20 @ 20 kg​

Incline bench press, 12 @ 25 kg + 12+12 @ 27.5 kg​

Bench press, 15+15+15 @ 27.5 kg​

Fly peck deck, X​

Dumbbell svend press, 3x8 e.s. @ 10 kg​

Bar push-downs, 15+15+15 @ 10 kg​

Cable push-downs 15+15+15 @ 7.5 kg​

​

Incline bench press, pins at heights 15 and 7​

Bench press, pins at heights 13 and 5​

May 16

First thing water
Gym (B)

Universal warmup​

Squat warmup, 10 free + 10 @ 20 kg​

Squats, 15 @ 30 kg + 15+ @ 32.5 kg​

Barbell calf raises, 20+22 @ 20 kg + 22 @ 22.5 kg (+)​

Leg curl, 8 @ 30 kg + 15+15 @ 25 kg​

Abductor chair, 15+13+15 @ 45 kg​

Adductor chair, 15 @ 40 kg + 15+13 @ 50 kg​

​

Squat rack, pins at heights 19 and 6​

Calf raises, pins at height 21​

​

May 21

First thing water
Gym (A)

Universal warmup​

Bench press warmup, 15 @ 20 kg​

Incline bench press, 11 @ 32.5 kg + 9+9 @ 30 kg​

Bench press, 15 @ 30 kg + 15+15 @ 32.5 kg​

Fly peck deck,​

Dumbbell svend press,​

Bar push-downs, 10 @ 15 kg + 15+15 @ 12.5 kg​

Cable push-downs, 15+15+15 @ 10 kg​

Incline bench press, pins at heights 15 and 7​

Bench press, pins at heights 13 and 5​

​

Yoga

 

[roman]

Hi bees. I'm still going to the gym, only not as often as before. I've been swimming too, and going out for walks to enjoy the summer light

May 23

Gym (B)

Universal warmup
Squat warmup, 12 free + 12 @ 20 kg
Squats, 15+15 @ 32.5 kg + 15 @ 35 kg
Smith calf raises, 18+18+18 @ 20 kg
Abductor chair, 15+15+15 @ 40 kg
Adductor chair, 15+15+15 @ 45 kg

Squat rack, pins at heights 19 and 6
Calf raises, pins at height 21

May 24

Gym (C)

Universal warmup
Lat pull-downs, 15+15 @ 30 kg + 13 @ 35 kg
Row machine, 15+15+15 @ 70 kg
T-bar row, 3x12 @ 15 kg
Reverse fly, 15+13+15 @ 20.5 kg
Leg raises, 3x30
High plank, 3x1 min

May 28

Gym (A)

Universal warmup
Bench press warmup, 10 @ 20 kg
Bench press, 15 @ 30 kg + 15+12 @ 35 kg
Incline bench press, 10+10+9 @ 30 kg
Fly peck deck, 10 @ 39 kg + 6 @ 37 kg + 4+12 @ 32 kg
Bar push-downs, 12+8 @ 15 kg + 11 @ 12.5 kg
Cable push-downs, 18+14 @ 7.5 kg + 18 @ 5 kg

Incline bench press, pins at heights 15 and 7
Bench press, pins at heights 13 and 5

May 29

Gym (B)

Universal warmup
Squat warmup, 10 free + 10 @ 20 kg
Squats, 15+15+15 @ 35 kg
Barbell calf raises, 30+30+30 @ 30 kg
Leg curl, 20 @ 20 kg + 14+12 @ 25 kg
Abductor chair, 15+15+15 @ 40 kg
Adductor chair, 10 @ 50 kg + 10+8 @ 45 kg

Squat rack, pins at heights 19 and 6
Calf raises, pins at height 21

Jun 3

Gym (A)

Universal warmup
Bench press warmup, 15 @ 20 kg
Bench press, 15+15+13 @ 35 kg
Incline bench press, 10+9+9 @ 30 kg
Bar push-downs, 15+13+12 @ 12.5 kg
Cable push-downs, 12+8 @ 10 kg + 13+13 @ 7.5 kg

Incline bench press, pins at heights 15 and 7
Bench press, pins at heights 13 and 5

Jun 4

Gym (B)

Universal warmup
Squat warmup, 15 free + 12 @ 20 kg
Squats, 15+15+15 @ 35 kg
Barbell calf raises, 30x3 @ 30 kg
Leg curl, 10+15 @ 25 kg + 15 @ 27.5 kg
Abductor chair, 15+13+12 @ 45 kg
Adductor chair, 12+12 @ 50 kg + 12 @ 45 kg

Squat rack, pins at heights 19 and 6
Calf raises, pins at height 21

Jun 6

Gym (C)

Universal warmup
Lat pull-downs, 15 @ 30 kg + 12 @ 35 kg + 10 @ 40 kg
Row machine, 9 @ 85 kg + 14+10 @ 80 kg
T-bar row, 10+12+ @ 15 kg
Biceps thing, 10 @ 7.5 kg + 12+10 @ 5 kg
Leg raises, 3x30
High plank, 3x1 min