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tyreguy

My Log August to December 2017

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My new log, basically 5x5.

Going to be consistent ( 4 x days a week).

A focus on accessories will be important moving forward as well (Never really did these). Short term goals will be getting back to where I was about a year ago strength wise, whilst losing fat.

Diet needs to be cleaned up like always, and generally enjoying life too much, bringing in more discipline all round.

i do actually enjoy training, but need to start off with small goals, and then review as i progress.

 

This morning.

 

Squat: 60x5x5

 

OHP: 40x5x5

 

DL: 100x1x5

 

20mins Cardio fast walk treadmill

 

Sit ups 4x 10

 

Tricep push downs 15x5

 

BW 107

 

 

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10min warm up on bike

Squat:

62.5kg 5x5

 

Bench 60kg 5x5

 

Barbell rows 40x5x5

 

Lower back stretches

Lower legs Quads, hammies, calves

Band activation stuff for shoulders.

 

 

All easy as.

 

Bi`s 4x10

 

Tri`s 4 x 20

 

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Squat

70x5x5

 

Bench

70x5x5

 

Deadlift

Up to 105x5x5

 

Assisted pull ups 3×10

 

Pushups 3×10

 

Bi's 4x10 10kg dbs

 

Tris 4x10 ezicurl bar 5kg on each zide

 

Eat.

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Bike level 11,  85rpm 5mins.

 

Squat

75x5x5

Light stretching hams, quads, groin.

 

Lots of band exercises for shoulders, arms, tris elbows.

 

 

Ohp

42.5x5x5

 

Deadlift

Up to

105x1x5.

 

Assisted Pull ups

Close 4x10

Wide 1x10

 

Assisted dips

4x12.

 

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Stationary bike 10mins

 

Bench

75x5x5

 

Squat 77.5 x5x5

 

Row 45x5x5

 

Leg extensions 5x12

 

Ham curls 5x15

 

Duration 1 hour 15mins.

 

 

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10min bike

 

Squat 80 x5x5

 

Bench 77.5 x5x5

 

Deadlift.

110x1x5

 

Ab pull downs 5x12

 

Db flyes 10kg 5x12

 

Leg extensions 5x12

 

Duration 1 hour 15mins

 

 

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Squat 82.5x5x5

 

Bench 80x5x5

 

OHP 45x5x5

 

Cable pulls x lots no weight

 

standing cable crunches 4x20

 

Lying bench rows 40kg 4x10

 

DB rows 30kg 5x2 each arm

 

1x  hour 20mins.

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Bike 5mins

 

 

Squat 85x5x5

 

Bench 82.5 x5x5

 

Deadlift 120x1x5

 

4x20 standing cable crunches

 

4x10 tricep pull downs 

 

Ezibar curls 4 x15 

 

 

 

 

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Bike 5mins

Leg Press 2 plate a side x lots

 

Light stretches

 

Squat 87.5 x5x5

 

OHP

47.5 x5x5

 

Barbell Rows

47.5 x5x5

 

Assisted pullups 3 x10

Chinups 1x10

 

Ham Curls 5x12

 

 

 

 

 

 

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Squat.

 

60x1x10

 

80x1x5

 

102.5x5x5. (Knee sleeves)

 

Leg Extensions 55kg 5x12

 

Ab machine 100kg 5x12.

 

Mate gotta flat tyre so had to go bolt spare on, F#$%en wheel nuts where tight as.

Cut it short on accessories.

 

 

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Squat.

60x1x10

60x1x5

80x1x3

 

107x5x5

 

Leg extensions 3x12

 

Hamstring curls 3x12

 

2x30 min walk to gym and back.

 

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Bench.

60x2x10

80x1x5

90x1x3

95x1x1

 

97.5kg 5x5

 

Machine flys 4x10 40kg

 

Dumbell curls x 50 10kg, 12.5, 15, 17.5, up to 25kg. 

 

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Ohp

Bar x lots

40x1x5

50x1x5

 

52.5x5x5

 

Deadlift

60x3x10

100x1x5

 

110x5x5

 

 Stading cable crunches 5x15

Tricep pulldowns 5x15.

 

 

 

 

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Squat.

 

Bar x 2x10

60x2x5

80x1x5

Belt and sleeves.

 

100x1x3 112.5 x5x5.

 

Leg extensions 3 x 12

 

Lots of stretching.

 

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5min fast walk

Leg extensions very light x lots

Ham curls same.

 

Deadlift.

60x2x10

80x1x5

100x1x5

110x1x3

 

115x5x5

 

Back extensions 1 x12

Sit ups 1 x 12

 

Cable rows 5x10

 

Leg extensions 4x8

 

Ham curls 4x8

 

Lat pull downs 1 set of 12.

 

 

 

 

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Cable suff to warm up shoulders delts, tris.

 

Light stretching.

 

Bench.

 

60x2x10

80x1x5

 

100x5x5.

 

cable rows 4x8

 

standing cable crunches 4x8.

 

 

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Ride bike 5 mins on level 11

 

Squat.

 

60x2x5

80x2x5

 

100x1x5

117.5x5elt and sleeves

 

Leg extensions 4x 8

 

 

 

 

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