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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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Forum seems soooooo dead. Can someone please like / comment in my journal.

 

Today shoulders. Still weak af upper body wise and lost bit of weight from vomiting etc.

 

Overhead press

40 for 3 x 5

 

Front squats

60kg 5 sets of 3

 

Close grip bench

50kg x 6, 8, 8

 

Behind neck press

30kg x 5, 5, 3

 

Rear delts

3 x 15

 

French press / lat raises superset

3 x 10 / 15

 

 

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Week 2 day 1

 

Bench

60 x 5

65 x 5

65 x 5

60 x 5

 

Pullups

4 x 5

 

DB bench

8, 8, 5, 5

 

a few other back and chest things idk was 2 days ago. And dosent matter either only need to track my main lifts.

 

Week 2 Day 2 (tuesday)

 

Squats

75kg 3 x 5

 

Leg curls

4 x 12

 

Leg extension

4 x 12

 

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Week 2 day 3

 

Ohp

40 x 5

45  3 x 5

 

Front squats 

60 x 3

65 4 x 3

 

Close grip

55 for 3 x 8

 

Pullups

4 x 5

 

French press, rear delts, lat raises, v bar pushdown as other exercises 

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Week 2 day 4

 

Deadlifts

100 x 5, 5

130 x 5

120 x 5

110 x 5

 

Sumo

80kg 3 x 12

 

Leg curls 

4  x 12

 

Standing leg curls 

2 x 12

 

Pullups

4 x 5

 

Lying barbel row (tracking these)

45kg 5 x 5

 

Rows etc

 

Yesterday

Various arm things till pump. Not tracking just an extra day to grow arms.

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Week 3 Day 1

 

Bench

60 x 5

67.5 x 5

65 x 5

65 x 5

 

Lat pulldowns

4 sets dropset to failure <10 reps

 

DB Incline

28 x 6, 5, 5.

 

I have noticed that whenever I progress in bench press my DB bench goes to shit because I use up more energy doing bench. So sticking with 28kg till while increasing bench till I can do 8+ reps with this weight again.

 

Pullups

3 sets < 5 reps

 

Incline flies

12kg to failure < 8 reps

 

Lying BB rows

50kg 3 x 5

 

Tommorow squats.

 

Had a lime scooter accident and fucked my back only reason I haven't gone gym sooner. Eating is going well too.

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Week 4 day 1

 

Had to take a week off lifting and from working for injury reasons.

 

Bench Press

60kg 3 x 5

 

Lat puldows

55kg 4 x 8

 

Incline bench press

3 x 5 26kg

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Fully recovered and going hard. Brought bluetooth headphones as well and tried them in the gym, nice to listen to own music which helps things along. Not seemed to loose any strength atleast with legs. Gonna be more careful on the limes from now on.

 

May as well call this a new cycle.

 

Week 1

 

Day 1 (Legs)

 

Squats

60 x 5

60 x 5

80 for 3 x 5

60 x 5

 

Hamstring Curls

5 x 8

 

Leg extension (single)

5 x 12

 

Leg Press

2.75pps 4 x 8

 

Goblet squat (hardest excercise tbh)

22kg 3 x 12

 

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Day 2

 

Really good session yesterday 

 

Bench

60 x 8

67.5kg x 5

67.5kg x 5

67.5kg x 5

60 x 10

 

Pullups

8, 6, 5, 5

 

Incline Dumbell press 

28 x 8

30 x 5

30 x 4

30 x 5

 

Seated row 

4 x 12

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Yesterday

 

Bench Press

70 for 3 x 5

 

Lat pulldowns

5 x 8

 

DB incline

30kg x 8, 8, 8, 5

 

Today

 

Squats

80 x 5

85 x 5

90 x 5

 

Leg curls

4 x 8

 

Leg extension

3 x 12

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