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maccaz

maccaz 2017 gpc summer classic prep log

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w2d4

have bad doms still from tuesday but all good got it done, all really light so no worries just gassing. 

 

deficit deadlift

60 x 5

100 x 1

135 5x8

 

leg press

300 3x10

 

ham curl

half stack 4x10

 

leg extension

3/4 stack 4x10

1 leg leg extension light 3x10 each side

 

bit of abs

 

 

 

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w3d1

 

high bar squat in heels

60 x 5

100 x5

130 4x8

 

leg press

340 x10

300x10

260x10

220x10

180 x10

140 x 10

 

leg extension

6x15

 

ham curl

6x15

 

went bit higher rep on the accessories today to really smash my legs, was good. sore already

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W3d3 

 

massive session

 

Deadlift to 200x1, 220x1. Very very easy just a couple of yolo singles before programmed stuff 

 

deficit deadlift 

60 x 5

100 x 5 

145 4x8

 

sldl

100 4x10

 

leg press 

320x10

300x10

Continue and dropped in 20 per set of 10 to 100kg so was like 10 sets all up no rest between them gf just takes a plate off and I go again 

 

Leg extension 

5x10

 

ham curl 

5x10 

 

legs absolutely fried lol hobbled to car 

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W3d4

 

Close grip bench 

60 x 5

80 6x10

 

Incline db bench 

25x10

30x8

25 4x10

 

wide pulldown

6x12

 

Triceps and shoulders cooked by this point so went super light on ohp

seated ohp 

45 5x10 

 

Tricep press down

200 reps total 

 

Ez bar bicep curls

100 reps total 

 

 

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