Approved Log My $5k Competition Log - Davnjessy

FitNotes Workout - Friday 8th November 2024

** Cross Trainer **
- 05:00

** Seated Cable Row **
- 20.0 kgs x 18 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 10 reps
- 20.0 kgs x 8 reps

** Dumbbell Row **
- 34.0 kgs x 10 reps
- 34.0 kgs x 10 reps
- 34.0 kgs x 8 reps

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

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

** Lat Cable Curls **
- 15.0 kgs x 12 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 8 reps
 
FitNotes Workout - Saturday 9th November 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
- 17.5 kgs x 8 reps

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

** Side Dumbbell Extension **
- 13.0 kgs x 8 reps
- 11.0 kgs x 10 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 10 reps
- 5.0 kgs x 8 reps
- 5.0 kgs x 8 reps

** Dumbbell Shrugs **
- 34.0 kgs x 8 reps
- 32.0 kgs x 8 reps
- 29.0 kgs x 8 reps
 
davnjessy said:
There's commitment for you.... ewww!!!!
Skay's, you're welcome at my place anytime!
Click to expand...
Its clean food brother. I'd probably brown the Brussel Sprouts, drizzle some oil and salt. With the tuna, add some rice, avo and balsamic vinegar :)
 
FitNotes Workout - Tuesday 12th November 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 15 reps
- 22.0 kgs x 8 reps
- 20.0 kgs x 8 reps
- 20.0 kgs x 8 reps

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

** Reverse Grip Curls **
- 2.5 kgs x 12 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 8 reps

** Flat Bench Press **
- 25.0 kgs x 8 reps
- 22.5 kgs x 8 reps
- 20.0 kgs x 10 reps

** Seated Forearm Curl **
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 5 reps
 
FitNotes Workout - Friday 15th November 2024

** Cross Trainer **
- 05:00

** Squats **
- 15 reps
- 35.0 kgs x 8 reps
- 35.0 kgs x 8 reps
- 30.0 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
- 12 reps

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

** Leg Raise **
- 20 reps
- 16 reps
- 12 reps

** Seated Calf Extension **
- 40.0 kgs x 20 reps
- 40.0 kgs x 16 reps
- 40.0 kgs x 14 reps
 
20241117_212517.jpg
it's zero carbs for the next 6 days boys n girls
 
It's certainly easier said then done. I flat and can't wait to blow up on 25th💥
How much weight have you dropped, are you under 8% body fat?
 
FitNotes Workout - Monday 18th November 2024

** Cross Trainer **
- 05:00

** Dumbbell Incline Flies **
- 13.0 kgs x 15 reps
- 27.0 kgs x 10 reps
- 25.0 kgs x 12 reps
- 22.0 kgs x 10 reps

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

** Semi incline Flies **
- 27.0 kgs x 12 reps
- 25.0 kgs x 10 reps
- 22.0 kgs x 10 reps

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

** Dumbbell Flat Flies **
- 27.0 kgs x 12 reps
- 25.0 kgs x 10 reps
- 22.0 kgs x 10 reps
 
FitNotes Workout - Tuesday 19th November 2024

** Cross Trainer **
- 05:00

** Thigh Extension **
- 60.0 kgs x 12 reps
- 50.0 kgs x 14 reps
- 50.0 kgs x 14 reps
- 50.0 kgs x 12 reps

** Flat Crunch **
- 18 reps
- 15 reps
- 13 reps

** Ham String Lying Curl **
- 40.0 kgs x 10 reps
- 30.0 kgs x 14 reps
- 30.0 kgs x 12 reps

** Leg Raise **
- 15 reps
- 12 reps
- 12 reps

** Seated Calf Extension **
- 20.0 kgs x 20 reps
- 20.0 kgs x 20 reps
- 20.0 kgs x 20 reps
 
FitNotes Workout - Wednesday 20th November 2024

** Cross Trainer **
- 04:00

** Seated Cable Row **
- 20.0 kgs x 20 reps
- 20.0 kgs x 18 reps
- 20.0 kgs x 16 reps

** Tricep Cable Extension **
- 10.0 kgs x 25 reps
- 10.0 kgs x 18 reps
- 10.0 kgs x 15 reps

** Dumbbell Row **
- 27.0 kgs x 15 reps
- 27.0 kgs x 12 reps
- 27.0 kgs x 10 reps

** Lat Pulldown Front Head **
- 15.0 kgs x 20 reps
- 15.0 kgs x 18 reps
- 15.0 kgs x 16 reps

** Double Arm Dumbbell Ext. Behind Head **
- 20.0 kgs x 20 reps
- 20.0 kgs x 18 reps
- 20.0 kgs x 16 reps

** Lat Cable Curls **
- 10.0 kgs x 20 reps
- 10.0 kgs x 16 reps
- 10.0 kgs x 14 reps
 
FitNotes Workout - Thursday 21st November 2024

** Cross Trainer **
- 05:00

** Cable upright Row **
- 10.0 kgs x 20 reps
- 10.0 kgs x 18 reps
- 10.0 kgs x 15 reps

** Front Dumbbell Raise **
- 9.0 kgs x 18 reps
- 9.0 kgs x 16 reps
- 9.0 kgs x 14 reps

** Side Dumbbell Extension **
- 9.0 kgs x 15 reps
- 9.0 kgs x 12 reps
- 9.0 kgs x 10 reps

** Easybar Trap Curl **
- 20.0 kgs x 20 reps
- 20.0 kgs x 20 reps
- 20.0 kgs x 18 reps

** Rear Delt Cable Extension **
- 2.5 kgs x 14 reps
- 2.5 kgs x 12 reps
- 2.5 kgs x 10 reps

** Dumbbell Shrugs **
- 22.0 kgs x 10 reps
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps
 
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