Gordon Bennets Workout Log Adventure

[Gordon_Bennet]

FitNotes Workout
Monday, May 6, 2024

EZ-Bar Curl
20 kg x 15
20 kg x 15
25 kg x 10
20 kg x 12
20 kg x 10

Seated Machine Curl
27 kg x 12
27 kg x 15
27 kg x 10
27 kg x 10

Dumbbell Concentration Curl
10 kg x 10
8 kg x 15
8 kg x 11
8 kg x 10

Long Rope Pulldown
9 kg x 15
14 kg x 15
14 kg x 10
14 kg x 9

 

[PolishHamm3r77]

14 sets for bi’s. How soon is your next bi and or back workout? I hit bi’s 3 times a week but 5 sets each time. I guess it all evens out

 

[Dustin07]

14 sets for bi’s. How soon is your next bi and or back workout? I hit bi’s 3 times a week but 5 sets each time. I guess it all evens out

From time to time I think about what Arnold said in episode 1 of his docuseries when he was bodybuilding. his goal was 20 sets for whatever body part he was working that day. That's why I tried to throw in 20 sets on squats yesterday and when I've done it for arms, I've noticed major progress.

 

[Gordon_Bennet]

14 sets for bi’s. How soon is your next bi and or back workout? I hit bi’s 3 times a week but 5 sets each time. I guess it all evens out

I tell you what I've noticed since changing to BRO split training and adding volume, is that the DOMS are back lol. So I've seen that as a sign for growth and feeling pretty good. Thrown some light cardio in here and there too.

 

[Resolve10]

14 sets for bi’s. How soon is your next bi and or back workout? I hit bi’s 3 times a week but 5 sets each time. I guess it all evens out

In general when volume is equated probably similar, the benefit is that with higher frequency you can probably have more effective sets before moving on to something else. Higher frequency should also let you stop when you’ve got enough volume that day to provide an adequate stimulus so that you can then hit that muscle again sooner (more exposures) rather than just piling on more volume that may not increase the stimulus yet increases overall fatigue.

Volume should probably used as a lever you increase as needed to continue to hit the stimulus you want not just dump it on for no reason.

Fwiw doms probably aren’t a good indicator of actual effective workouts, but it can be a nice thing to feel when you do throw some new stuff in especially if it’s in areas you were targeting.

 

[Gordon_Bennet]

FitNotes Workout
Tuesday, May 7, 2024

Lateral Dumbbell Raise
8 kg x 15
8 kg x 15
12 kg x 12

One Arm Cable Lat Raise
9 kg x 15
11 kg x 15
13 kg x 15
13 kg x 10
11 kg x 15
11 kg x 14

Rear Delt Dumbbell Raise
6 kg x 15
6 kg x 18
14 kg x 10
14 kg x 10

Lateral Machine Raise
18 kg x 15
23 kg x 15
23 kg x 20

 

[Gordon_Bennet]

FitNotes Workout
Wednesday, May 8, 2024

Glute Trainer
20 kg x 12
20 kg x 12
20 kg x 12
20 kg x 15

Lying Leg Curl Machine
36 kg x 15
36 kg x 15
36 kg x 13
36 kg x 13

Leg Press
39 kg x 20
45 kg x 20
52 kg x 20
59 kg x 15
66 kg x 15
73 kg x 15

 

[Gordon_Bennet]

FitNotes Workout
Friday, May 10, 2024

Plate Machine Vertical Grip
60 kg x 15
60 kg x 15
70 kg x 12
70 kg x 6

Lower Cable Crossover (Lower Chest)
9 kg x 15
14 kg x 15
18 kg x 8
14 kg x 15
14 kg x 15

Converging Chest Press Stood Up
18 kg x 15
39 kg x 15
39 kg x 18
52 kg x 11

 

[Gordon_Bennet]

FitNotes Workout
Sunday, May 12, 2024

Elliptical Trainer
30:00

Rowing Machine
2 kilometers

Machine Row
15 kg x 15
15 kg x 15
25 kg x 15
25 kg x 10

Lat Pulldown
45 kg x 10
45 kg x 12
45 kg x 13
45 kg x 11

 

[PolishHamm3r77]

Some good cardio there!!!

 

[Gordon_Bennet]

Some good cardio there!!!

Yeah need to make some changes to my routine if I want to burn this fat off. Diets locked in. How’s your training getting on?

 

[PolishHamm3r77]

Yeah need to make some changes to my routine if I want to burn this fat off. Diets locked in. How’s your training getting on?

Hitting legs as we speak. Squats, good mornings, and then throwing in incline db higher reps to tease chest a bit

 

[Gordon_Bennet]

FitNotes Workout
Monday, May 13, 2024

(Treadmill)
30:00

Elliptical Trainer
20:00

Seated Machine Curl
32 kg x 15
32 kg x 15
32 kg x 10

Dumbbell Concentration Curl
8 kg x 19
10 kg x 8
10 kg x 8

Straight Bar Push Down
25.3 kg x 15
25.3 kg x 15
27 kg x 15
27 kg x 12

Long Rope Pullback - Cable
9 kg x 10
9 kg x 10
9 kg x 12
9 kg x 8

 

[Gordon_Bennet]

FitNotes Workout
Tuesday, May 14, 2024

Running (Treadmill)
30:00

Resistance Bike
10:00

Elliptical Trainer
10:00

Lateral Machine Raise
32 kg x 15
32 kg x 15
36 kg x 15
41 kg x 15
45 kg x 15
50 kg x 12

One Arm Cable Lat Raise
9 kg x 15
11.3 kg x 12
11.3 kg x 10
11.3 kg x 10

 

[PolishHamm3r77]

More cardio. Good stuff man. “Lean” into it!!!…

 

[Dustin07]

Yeah need to make some changes to my routine if I want to burn this fat off. Diets locked in. How’s your training getting on?

30 to 40 minutes always seems to be the magic number of mostly daily cardio that melts the fat like butter for me. But finding the time is hard and too much running explodes my plantar so I do a lot of incline walking these days

 

[Gordon_Bennet]

FitNotes Workout
Wednesday, May 15, 2024

Running (Treadmill)
3.22 kilometers - 30:00

Elliptical Trainer
1.2 kilometers - 10:00

 

[Gordon_Bennet]

30 to 40 minutes always seems to be the magic number of mostly daily cardio that melts the fat like butter for me. But finding the time is hard and too much running explodes my plantar so I do a lot of incline walking these days

Is that running the whole time? I’ve been doing a bit of walking and running. Walk till heart rate recovers and then run for a minute or however long I can go for. And repeat.

 

[Dustin07]

Is that running the whole time? I’ve been doing a bit of walking and running. Walk till heart rate recovers and then run for a minute or however long I can go for. And repeat.

na. I will run occasionally to break up the monotony of it all, but too much running trashes my heel. 40min on a steep incline walking melts fat for me like crazy. a few weeks of that and it's a noticeable difference.

the problem is... finding the time. I typically eek out 60min gym sessions and if I have the time to cram in a 90 min sesh it's likely still all weights.

 

[Dustin07]

Walk till heart rate recovers and then run for a minute or however long I can go for. And repeat.

when I do intervals, I do it like that. I set consistent and repeatable numbers to help time go. like 1 min sprint, 1 min walk. or 30 second sprint 30 sec walk.

you could really just tabata stuff too. kettlebells, burpees, jump rope, etc. and get a pretty crazy 16minute cardio session in.

 

[Gordon_Bennet]

FitNotes Workout
Thursday, May 16, 2024

Seated Machine Fly
36 kg x 40
73 kg x 20
79 kg x 15
86 kg x 11
79 kg x 16
79 kg x 11

Converging Chest Press Stood Up
52 kg x 15
59 kg x 15
59 kg x 12
59 kg x 10

Plate Machine Vertical Grip
60 kg x 10
40 kg x 9
40 kg x 9

Stood Up Plate Machine (lower Chest)
20 kg x 6
20 kg x 7
20 kg x 6

Walking
0 kilometers - 30:00

 

[Gordon_Bennet]

FitNotes Workout
Friday, May 17, 2024

Walking
0 kilometers - 30:00

Crunch Machine
45 kg x 15
50 kg x 15
54 kg x 15
59 kg x 8
59 kg x 9