Approved Log My $5k Competition Log - Davnjessy

[chinz]

Good to have lighter workouts as well, cannot keep going full on all the Time, body needs to rest

 

[Dunstone]

Had to do a light session today, I'm tired and weak

You have to listen to your body. I modify my Rate of Perceived Exertion (RPE) through a training phase each week, with intensities at 70%, 80%, 90%, and 100%, then back to 70%. This helps keep me fresh without going all out every session.

 

[Skays]

You have to listen to your body. I modify my Rate of Perceived Exertion (RPE) through a training phase each week, with intensities at 70%, 80%, 90%, and 100%, then back to 70%. This helps keep me fresh without going all out every session.

Very smart approach

 

[Skays]

Good to have lighter workouts as well, cannot keep going full on all the Time, body needs to rest

I totally agree with you @chinz especially when we get older.

 

[davnjessy]

FitNotes Workout - Wednesday 16th October 2024

** Cross Trainer **
- 05:00

** Seated Cable Row **
- 20.0 kgs x 20 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps

** Tricep Cable Extension **
- 20.0 kgs x 10 reps
- 20.0 kgs x 8 reps
- 20.0 kgs x 8 reps

** Dumbbell Row **
- 32.0 kgs x 12 reps
- 32.0 kgs x 10 reps
- 32.0 kgs x 8 reps

** Lat Pulldown Front Head **
- 30.0 kgs x 8 reps
- 27.5 kgs x 8 reps
- 25.0 kgs x 10 reps

** Double Arm Dumbbell Ext. Behind Head **
- 40.0 kgs x 10 reps
- 40.0 kgs x 8 reps
- 38.0 kgs x 8 reps

** Lat Cable Curls **
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 8 reps

 

[davnjessy]

I had to take a night off last night, was absolutely exhausted, forgetting things at work and almost nodding off on the way home. I skipped training, ate a bowl of pasta and some sweets..... slept like a log but woke up feeling like I had been licking the dogs ass!! Breakfast and coffee have fixed that so let's see how the day goes.

 

[Dunstone]

I had to take a night off last night, was absolutely exhausted, forgetting things at work and almost nodding off on the way home. I skipped training, ate a bowl of pasta and some sweets..... slept like a log but woke up feeling like I had been licking the dogs ass!! Breakfast and coffee have fixed that so let's see how the day goes.

Everyone has those days. Make sure to drink plenty of water today to flush out. Don’t check your weight for the next couple of days, as salt and carbs can cause water retention.

 

[davnjessy]

FitNotes Workout - Friday 18th October 2024

** Cross Trainer **
- 05:00

** Cable upright Row **
- 10.0 kgs x 15 reps
- 20.0 kgs x 8 reps
- 17.5 kgs x 8 reps
- 15.0 kgs x 8 reps

** Front Dumbbell Raise **
- 13.0 kgs x 8 reps
- 13.0 kgs x 8 reps
- 11.0 kgs x 10 reps

** Side Dumbbell Extension **
- 13.0 kgs x 8 reps
- 11.0 kgs x 8 reps
- 11.0 kgs x 8 reps

** Easybar Trap Curl **
- 40.0 kgs x 15 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 10 reps

** Rear Delt Cable Extension **
- 5.0 kgs x 8 reps
- 2.5 kgs x 12 reps
- 2.5 kgs x 10 reps

** Dumbbell Shrugs **
- 34.0 kgs x 8 reps
- 32.0 kgs x 8 reps
- 29.0 kgs x 8 reps

 

[davnjessy]

FitNotes Workout - Tuesday 22nd October 2024

** Cross Trainer **
- 04:00

** Dumbbell Incline Flies **
- 13.0 kgs x 20 reps
- 32.0 kgs x 8 reps
- 29.0 kgs x 8 reps
- 27.0 kgs x 8 reps

** Easybar Bicep Curls **
- 5.0 kgs x 18 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 8 reps

** Semi incline Flies **
- 32.0 kgs x 8 reps
- 29.0 kgs x 8 reps
- 27.0 kgs x 8 reps

** Dumbbell Flat Flies **
- 32.0 kgs x 8 reps
- 32.0 kgs x 6 reps
- 29.0 kgs x 6 reps

 

[davnjessy]

Absolutely drained.... painful session, no mojo, no energy... I decided to break the diet a bit to refresh myself. Let's see how the next few days go

 

[Dunstone]

Absolutely drained.... painful session, no mojo, no energy... I decided to break the diet a bit to refresh myself. Let's see how the next few days go

Its always good to listen to your body! It been a solid six weeks

 

[davnjessy]

FitNotes Workout - Wednesday 23rd October 2024

** Cross Trainer **
- 04:00

** Squats **
- 10.0 kgs x 12 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps
- 25.0 kgs x 8 reps

** Thigh Extension **
- 60.0 kgs x 12 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 8 reps

** Flat Crunch **
- 18 reps
- 15 reps
- 10 reps

** Ham String Lying Curl **
- 45.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps

** Leg Raise **
- 18 reps
- 14 reps
- 12 reps

** Seated Calf Extension **
- 40.0 kgs x 20 reps
- 40.0 kgs x 16 reps
- 40.0 kgs x 16 reps

 

[chinz]

Lighter sessions are good, if ur feeling weak that's ur body telling U it's obviously exhausted, take a day off recharge ur batteries, rest is as important as working out

 

[davnjessy]

FitNotes Workout - Friday 25th October 2024

** Cross Trainer **
- 05:00

** Seated Cable Row **
- 20.0 kgs x 20 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 8 reps

** Tricep Cable Extension **
- 20.0 kgs x 10 reps
- 20.0 kgs x 8 reps
- 17.5 kgs x 10 reps

** Dumbbell Row **
- 36.0 kgs x 8 reps
- 36.0 kgs x 8 reps
- 36.0 kgs x 8 reps

** Lat Pulldown Front Head **
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps
- 25.0 kgs x 8 reps

** Double Arm Dumbbell Ext. Behind Head **
- 36.0 kgs x 10 reps
- 36.0 kgs x 8 reps
- 36.0 kgs x 8 reps

** Lat Cable Curls **
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 8 reps

 

[davnjessy]

FitNotes Workout - Monday 28th October 2024

** Cross Trainer **
- 05:00

** Incline Bench Press **
- 5.0 kgs x 15 reps
- 25.0 kgs x 7 reps
- 20.0 kgs x 8 reps
- 20.0 kgs x 8 reps

** Dumbbell Curls Standing **
- 11.0 kgs x 12 reps
- 22.0 kgs x 8 reps
- 22.0 kgs x 8 reps
- 20.0 kgs x 8 reps

** Semi Incline Bench Press **
- 25.0 kgs x 8 reps
- 25.0 kgs x 6 reps
- 22.5 kgs x 8 reps

** Reverse Grip Curls **
- 15 reps
- 2.5 kgs x 12 reps
- 2.5 kgs x 10 reps

** Flat Bench Press **
- 25.0 kgs x 8 reps
- 22.5 kgs x 8 reps
- 20.0 kgs x 8 reps

** Seated Forearm Curl **
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 7 reps

 

[Broken man]

Had to do a light session today, I'm tired and weak

Going through the tough times, makes you appreciate the great times in the gym. The only problem is we sooner or later we take health for granted .
ONLY STRONG SURVIVE

 

[davnjessy]

FitNotes Workout - Wednesday 6th November 2024

** Cross Trainer **
- 05:00

** Dumbbell Incline Flies **
- 13.0 kgs x 25 reps
- 32.0 kgs x 8 reps
- 29.0 kgs x 8 reps
- 27.0 kgs x 8 reps

** Easybar Bicep Curls **
- 5.0 kgs x 20 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 8 reps

** Semi incline Flies **
- 32.0 kgs x 10 reps
- 29.0 kgs x 8 reps
- 27.0 kgs x 8 reps

** Reverse Grip Curls **
- 5.0 kgs x 8 reps
- 5.0 kgs x 8 reps
- 5.0 kgs x 8 reps

** Dumbbell Flat Flies **
- 32.0 kgs x 8 reps
- 29.0 kgs x 8 reps
- 29.0 kgs x 8 reps

** Standing Forearm Curls **
- 15.0 kgs x 10 reps
- 15.0 kgs x 8 reps
- 15.0 kgs x 8 reps

 

[davnjessy]

FitNotes Workout - Thursday 7th November 2024

** Cross Trainer **
- 04:00

** Squats **
- 10 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps
- 25.0 kgs x 8 reps

** Thigh Extension **
- 60.0 kgs x 12 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps

** Flat Crunch **
- 18 reps
- 15 reps
- 10 reps

** Ham String Lying Curl **
- 45.0 kgs x 10 reps
- 45.0 kgs x 8 reps
- 40.0 kgs x 8 reps

** Leg Raise **
- 18 reps
- 14 reps
- 12 reps

** Seated Calf Extension **
- 40.0 kgs x 20 reps
- 40.0 kgs x 16 reps
- 40.0 kgs x 14 reps

 

[davnjessy]

 

[davnjessy]

There's commitment for you.... ewww!!!!
Skay's, you're welcome at my place anytime!