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02-03-2023, 02:38 PM
#1111
Log W2D2
- log press:
8 x 45 kg
6 x 52.5 kg
5 x 5 x 60 kg
- incline db row:
3 x 8 x 25 kg
I doropped these since my triceps felt tired, and these felt like they were taxing them. But I find these rows effective.
- CGBP:
8 x 40 kg
6 x 50 kg
4 x 60 kg
3 x 3 x 70 kg
- face pulls:
4 x 10
Green bands.
- btn triceps:
4 x 9 x 7.5 kg
- ab wheel:
4 x 8
- lateral raises:
3 x (10 x 5 kg + 20 x 2.5 kg)
- Tabearata
Much later
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02-07-2023, 12:01 PM
#1112
Monday Log W3D1
- log press:
5 x 5 x 50 kg
- incline bench press:
s108 x 40 kg
4 x 5 x 50 kg
60°
- Swiss bar row:
4 x 10 x 60 kg
Wide
- CGBP:
8 x 50 kg
5 x 5 x 65 kg
- Swiss bar row:
4 x 10 x 60 kg
Narrow
- single arm banded pushdown:
4 x 12
Purple band
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02-08-2023, 03:24 PM
#1113
CP W3D1
- deadlift:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 140 kg
1 x 155 kg
1 x 165 kg
2 x 175 kg
6 x 3 x 145 kg
Messed up the second rep of the top set and I can feel it
- SLDL:
3 x 8 x 130 kg
Hard
- Pendlay row:
8 x 80 kg
2 x 8 x 85 kg
- SSB goodmorning:
3 x 8 x 60 kg
- seal row:
3 x 8 x 70 kg
Too heavy
Skipped the yoke
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02-10-2023, 03:16 PM
#1114
Log W3D2
- log press:
8 x 45 kg
6 x 55 kg
4 x 4 x 62.5 kg
Good
- CGBP:
8 x 40 kg
6 x 52.5 kg
4 x 65 kg
3 x 3 x 75 kg
- face pulls:
4 x 10
Green bands
- lateral raises:
4 x (10 x 5 kg + 20 x 2.5 kg)
- btn triceps:
4 x 10 x 5 kg
- ab wheel:
4 x 9
- farmer's:
6 x 75 kg x 10 m
- yoke:
2 x 10 m x 100 kg
4 x 10 m x 150 kg
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02-15-2023, 03:06 PM
#1115
Monday log W4D1
- log press:
5 x 5 x 52.5 kg
- incline bench:
10 x 40 kg
4 x 5 x 55 kg
Will probably repeat this weight
- Swiss bar row:
4 x 10 x 65 kg
Wide grip
- CGBP:
8 x 50 kg
4 x 5 x 67.5 kg
- Swiss bar row:
4 x 10 x 65 kg
Narrow grip
- banded pushdown:
4 x 12
Purple band
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02-15-2023, 03:09 PM
#1116
Deadlift W4D1
- deadlift:
6 x 70 kh
4 x 100 kg
2 x 120 kg
1 x 140 kg
1 x 160 kg
1 x 175 kg
2 x 185 kg
5 x 3 x 155 kg
2RM PR!
- SLDL:
3 x 8 x 130 kg
I think I'll stick with this weight
- Pendlay row:
3 x 8 x 80 kg
- chin-up:
3 x 8 x 4 kg
- SSB goodmorning:
3 x 8 x 62.5 kg
Really good training session
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02-17-2023, 12:20 PM
#1117
Log W4D2
- log press:
8 x 50 kg
6 x 50 kg
4 x 4 x 67.5 kg
4RM! First set was ugly, the second one good, third one bad, fourth one better.
- CGBP:
8 x 50 kg
6 x 57.5 kg
4 x 67.5 kg
3 x 3 x 77.5 kg
I'll stick with this weight
- reverse db flies:
4 x 10 x 5 kg
Too easy
- btn triceps:
4 x 8 x 10 kg
- ab wheel:
2 x 10
- side bend:
2 x 10
Purple bands
- sandbag carry:
60 m x 75 kg
120 m x 75 kg
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02-20-2023, 01:04 PM
#1118
Log W5D1
- log press:
5 x 45 kg
5 x 5 x 55 kg
- pull-ups:
5 x 10
- incline bench:
8 x 45 kg
2 x 5 x 55 kg
2 x 5 x 52.5 kg
I had to decrease the weight and lower the incline from 60° to 52.5° because of my knees
- barbell row:
4 x 10 x 65 kg
Wide grip
- CGBP:
8 x 50 kg
5 x 5 x 67.5 kg
- barbell row:
4 x 10 x 65 kg
Narrow grip
- banded pushdown:
4 x 12
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02-22-2023, 03:11 PM
#1119
CP W5D1
- deadlift:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 140 kg
1 x 155 kg
3 x 3 x 165 kg
3 x 3 x 135 kg
- shrugs:
3 x 5 x 120 kg
- SLDL:
3 x 5 x 140 kg
I was hoping for heavier weight, but this seemed a good choice
- Pendlay row:
5 x 80 kg
2 x 5 x 90 kg
Heavier next time
- pulldown:
5 x 40 kg
2 x 5 x 50 kg
- SSB goodmorning:
2 x 5 x 72.5 kg
5 x 82.5 kg
Heavier next time
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02-25-2023, 02:42 AM
#1120
Friday Log W5D2
- log press:
8 x 50 kg
6 x 62.5 kg
3 x 3 x 72.5 kg
Heavy when I lower it back to my shoulders. Triceps feel weak, shoulderblades and maybe rear delts feel weak and maybe abs.
- CGBP:
8 x 50 kg
6 x 60 kg
4 x 70 kg
3 x 3 x 80 kg
- face pulls:
4 x 10
Green bands
- lateral raises:
4 x 8 x 7.5 kg
- ab wheel:
4 x 10
- btn triceps:
4 x 8 x 10 kg
- single arm farmer's hold:
4 x 15 s x 50 kg
Log W5D2
- log press:
8 x 50 kg
6 x 62.5 kg
3 x 3 x 72.5 kg
Heavy when I lower it back to my shoulders. Triceps feel weak, shoulderblades and maybe rear delts feel weak and maybe abs.
- CGBP:
8 x 50 kg
6 x 60 kg
4 x 70 kg
3 x 3 x 80 kg
- face pulls:
4 x 10
Green bands
- lateral raises:
4 x 8 x 7.5 kg
- ab wheel:
4 x 10
- btn triceps:
4 x 8 x 10 kg
- single arm farmer's hold:
4 x 15 s x 50 kg
- farmer's walk:
2 x 10 m x 75 kg
4 x 10 m x 80 kg
Good speed
Last edited by Unnamed; 02-25-2023 at 04:20 AM.
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