New log, New Me(?)

Other Discussions Training Logs
401

08/11

Copenhagen plank
30s x 3
s/s
Single leg KOT toe raise
6 / 8 x 2

DB RDL
18 x 8
20 x 8
21.25 x 10 x 2

Bent over DB row
14 x 12
15.5 x 12
16.5 x 12 - not a fan of these particularly, will likely change

Pike pushup
6 / 10 / 12 x 2

402

11/11

Copenhagen plank
30s x 3 - started lower leg movements with these, need to warm up a bit before jumping in I think or put them at the end of the workout maybe
s/s
Toe calf raise
10 x 3

Goblet squat
21.5 x 8
24 x 8
26.5 x 8 x 2

DB OHP
9 x 12
10.5 x 12
12.25 x 12 x 2

DB One arm row
12.25 x 12
16.5 x 12
18 x 12 x 2 - causing some forearm grumps so did a few sets with the squeezers after

403

13/11

303 Lateral lunge
7 x 3
ss
Kneeling tall hip thrust
6 / 5 x 6 x 2

Push up
5 x 12
6.3 x 12
7.5 x 12 x 2

303 DB step downs
5 x 10
6.5 x 10
5 x 10

Reverse flyes
4 x 8 x 3
ss
DB curls
4 x 12 x 2 / 15

404

15/11

323 RDL
25 x 10
30 x 10 x 3

OHP
22.5 x 10 x 2
25 x 10

Front foot elevate split squat
6 / 6.5 x 6 x 2
ss
Bent over row
20 x 8
17 x 8 x 2

303 Copenhagen adductor
6 x 3
ss
KOT single leg calf raise
10 x 3

405

18/11

300 DB goblet box squat (FROM)
16.5 x 10
19 x 10
21.5 x 10

DB Floor press
19 x 8
21.5 x 8
24 x 8

303 Copenhagen Adductor
6 x 3
ss
Toe calf raise
8 x 3

406

26/11

303 Copenhagen Adductor
6 x 3
S/S
Big toe calf raise
6 x 3

300 High box goblet squat
11.5 x 10
16.5 x 10
19 x 10

DB OHP
9 x 12
10.5 x 12
12 x 12 x 2

DB One arm row
16.5 x 12
18 x 12
19.5 x 12 x 2

407

29/11

303 Copenhagen adductor
6 x 3
S/S
Single leg KOT calf raise
6 x 3

DB RDL
14 x 12
16.5 x 12
18 x 12 x 2

DB Floor press
16.5 x 8
19 x 8
21.5 x 8 x 2

Superman + Y-shoulder raise
12 / 15 x 3
S/S
BW BSS
12 x 3

408

03/12

303 Copenhagen Adductor
8 x 3
S/S
Toe calf raise
8 x 3

DB Goblet Squat
19 x 8
21.5 x 8
23 x 8 x 2

DB OHP
10.5 x 12
12 x 12
14 x 12 x 2

DB One arm row
17.5 x 12
19 x 12
21.5 x 12
20.5 x 12

409

28/01/25

DB Goblet Squat
21.5 x 8
24 x 8
26.5 x 8

DB OHP
9 x 12
10.25 x 12
11.5 x 12

DB One Arm Row
16.5 x 12
17.75 x 12
19 x 12

Planks - 2 x @9 (~1min each)

410

10/02

DB Gob squat
21.5 x 8
24 x 8
25.5 x 8

DB OHP (single arm)
9 x 12
10.5 x 12
12 x 12

DB Row
16.5 x 12
18 x 12
19.5 x 12

Toe raise
6 x 3
s/s
Copenhagen plank
~30s x 3

411

12/02

DB Floor Press
18 x 8
19.5 x 8
21.5 x 8 x 2

303 Lateral Lunge
6 / 10 / 12 / 15

Superman + Y raise
12 x 3

412

18/02

One-legged DB RDL
20.5 x 8
23 x 8
25.5 x 8

Pushup
6 / 10 / 15 x 3
s/s
Lunge
12 x 2

303 Copenhagen adductor
6 x 3

413

(not sure of date)

DB G/squat
20.5 x 8
21.5 x 8
23 x 8 x 2

DB OHP
9 x 12
10.5 x 12
11.5 x 12 x 2

DB OA Row
16.5 x 12
18 x 12
19 x 12 x 2

Toe calf-raises
8 x 3
s/s
Copenhagen Plank
30s x 3

414

26/02

300 DB Gob squat to low step
11.5 x 10
14 x 10
16.5 x 10

DB Floor Press
19 x 8
21.5 x 8
23 x 8

300 DB RDL
10.5 x 12
11.5 x 12
12.75 x 12

Copenhagen Plank
30s x 3
s/s
Big toe calf raise
8 x 3

415

04/03

DB Goblet squat
16.5 x 8
19 x 8
21.5 x 8 x 2

DB OHP
10.5 x 12
11.5 x 12
13 x 12
11.5 x 12

DB Row
16.5 x 12
18 x 12
19.5 x 12

416

06/03

DB Floor Press
17 x 8
19 x 8
21.5 x 8 x 2

Split Squat
Bw x 6 / 10 / 15 x 2

Pike pushup
6 / 10 / 12 x 2

Superman w/ Y-raise
8 / 12 / 15 x 2

417

08/03

DB RDL
12.75 x 8
15.25 x 8
16.5 x 8
17.75 x 8

Dips (off stairs)
6 / 10 / 12 x 2

303 Squat
Bw x 6 / 10 / 12 x 2

DB curl
6.5 x 12
7 x 12
8 x 12

Plank
2 x @8

418

10/03

DB Goblet squat
15.5 x 8
18 x 8
20.5 x 8 x 2

DB OHP
9 x 12
10.5 x 12
12 x 12 x 2

DB Row
17 x 12
18.5 x 12
20.25 x 12
20 x 12

Cop. Plank
20s x 3

Single-leg glute bridge Iso-hold
20s
(off step) 20s

Bw - 70.6

419

13/03

DB RDL
16.5 x 8
17.75 x 8
19 x 8 x 2

DB Floor Press
17.75 x 8
19.5 x 8
23 x 8 x 2

303 DB lateral lunge (goblet sq grip)
6.5 x 6
7.75 x 6
9 x 6
s/s
DB curl
6.5 x 12
7.75 x 12
9 x 12

Plank
2 x @8
s/s
Superman w/Y raise
12 x 2

420

11/04

300 DB goblet squat
14 x 8
16.5 x 8
19 x 8

DB OHP
7.75 x 12
9 x 12
10.25 x 12

DB OA Row
14 x 12
16.5 x 12
18 x 12

Big toe calf raise
6 x 3
ss
Copenhagen plank
20s x 3