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GyzzBrah

Actually going gym etc pt.2

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On 11/23/2018 at 8:08 PM, GyzzBrah said:

 

Today 

 

Ohp

40 x 5

45 x 5, 5, 5

 

Front squat

60 3 x 5

 

Cg bench 

60 x 8, 7

55 x 6

 

Lateral raises, rear delts, abs, triceps etc. Typing on phone so cbf details. 

 

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Week 1

 

Day 1

 

Bench press

70 x 5

65 x 5

65 x 5

 

Lat pulldowns

3 x 12

 

Incline DB

3 x 8 30kg

 

lying Barbel rows

3 x 5 50kg

 

flies, rear delts etc

 

Hammer curls 3 x 8, tricep pushdown 3 x 8 superset

 

Ez bar curls and french press superset 4 x 12

 

 

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Woke up at 4am for work so very tired 

 

Ohp speed (since tired) 

3 x 8

 

Front squats

70kg x 4 only one of these was in good form sticking with lighter weight next week 

 

60 x 5

65 x 5

 

End

 

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Week 2

 

Day 1

 

Bench press 

70kg for 3 x 5

 

Neutral grip lat pull down 

70kg - 45kg x 5 sets

 

Dumbell press

28 x 8

30 x 8, 8, 7, 3

 

Seated cable row

3 x 8

 

French press / curls etc

 

 

 

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Day 2

 

Squats 

85kg x 5 easier than last week 

82.5 x 5, 5

 

Leg curls 

4 x 12

 

Leg extension 

4 x 12

 

Leg press

3 pps 4 x 12

 

Can't believe I complained about not being able to squat properly because of some mysterious "form issue" or "abs are too weak to squat" for the better part of a year. 

 

5 mins of foam rolling and stretches (not Agile 8 etc, literally just touching my toes for 20 seconds) solved the problem. Also tucking elbows in. 

 

 

 

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week 1 day 3

 

ohp

45 3 x 5

 

front squat

60 x 5

mobility was so bad I had to go stretch for like 10 minutes before resuming

60 x 5

60 x 5

 

CG bench

60 3 x 5

 

rear delts

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