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    Alright ya'll been about 6 months since the last...

    Alright ya'll been about 6 months since the last update. Been crazy busy with work and school. Basically wake up at 6am and I was getting home from the gym at about 10pm. Got up to 218lbs which was...
  • Thread: Zack Khan

    by kaoslegend
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    2,327

    yea definitely not with nutrex anymore. I saw a...

    yea definitely not with nutrex anymore. I saw a video not to long ago of him and he has hair on his head now. looks different, but hopefully he starts putting out some more content.
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    Met a new gym buddy a couple days ago and was...

    Met a new gym buddy a couple days ago and was benching next to me. Watched my smoke 295 on the bench and convinced me to go for 315. Been nervous to go that high, but he said he would spot me. Hit...
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    Got some powerlifting shoes. Just hit 405 for a...

    Got some powerlifting shoes. Just hit 405 for a couple doubles on squat yesterday. Only second time in the shoes and these felt much better than the first attempt with shoes. Excited for some...
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    2" deficit deadlifts on wednesday 135x10...

    2" deficit deadlifts on wednesday

    135x10
    225x5
    315x2
    365x2
    405x2
    425x2
    455x3 PR
    225x10
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    Havent updated in a week now so ill just give a...

    Havent updated in a week now so ill just give a quick update

    sunday went up to 405 on squats and did 5 sets of singles there. then on the last set 2 dropsets of 315x10 and 225x10

    yesterday went...
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    Felt strong on front squats today. was definitely...

    Felt strong on front squats today. was definitely thinking i was going to just take it easy today, but was feeling good in the gym so i went and got a PR lol

    front squats
    135x8
    185x8
    225x5...
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    Did singles on bench press again yesterday then...

    Did singles on bench press again yesterday then some delts and abs. wen up to 295x1 then drop sets to 275x4. I know I have 315, but the floor at the university gym doesn't have any grip so no leg...
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    Did deficit deads for the first time ever and was...

    Did deficit deads for the first time ever and was pretty happy with how they felt. Felt strong even without the belt. Deficit was about 2.5"

    single leg HS curls
    5 sets of 10

    2.5" deficit deads...
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    Stepped on the scale today at 215. That the...

    Stepped on the scale today at 215. That the heaviest I have ever weighed by about 2lbs. Weighed 213 a year or 2 ago then cut.

    Decided to rep 225 today to see where im at and got 15. I think the...
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    Well I had a good day of benching today. Smoked...

    Well I had a good day of benching today. Smoked the 295 pretty easily. Probably had 315 but decided not to push it since I haven't attempted over 300 in probably 3 years. Everything about the 295...
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    Posterior chain workout yesterday deadlifts...

    Posterior chain workout yesterday

    deadlifts
    135x10
    225x10
    315x5
    405x5
    405x5
    405x5
    beltless
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    Had a nice chest workout yesterday, decided to...

    Had a nice chest workout yesterday, decided to bench second for a change this week

    DB incline press
    60x10
    80x10
    100x10
    110x10
    110x7

    BB flat bench
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    Pretty good day of squatting today. Hit 405 on...

    Pretty good day of squatting today. Hit 405 on the low bar squat for the first time ever. Ipod died right before the 405 set, was not super happy about it. Then used my knee wraps for the first time...
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    Pretty decent benching on Thursday for being the...

    Pretty decent benching on Thursday for being the second session of it

    BB bench
    135x8
    185x8
    225x8
    245x8
    245x8

    then trained delts, killer pump
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    haha thanks dude, kinda on and off with the log....

    haha thanks dude, kinda on and off with the log. been bored so ive been a little more active on it.

    hams/glutes/calves from today

    deadlifts
    135x10
    225x5
    315x5
    405x1
    455x1
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    Ended up hitting a 20lbs PR on front squat today....

    Ended up hitting a 20lbs PR on front squat today. Was rushed so didnt have time to do much. Also hit the PR twice because i was pumped about it

    front squats
    135x10
    185x10
    225x5
    275x2
    315x1...
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    I cant remember what i did on Wednesday other...

    I cant remember what i did on Wednesday other than i did a few sets of 10 with 225 on the bench press then just beat the hell out of my shoulders.

    Yesterday had a good upper back workout, heaviest...
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    trained late last night, didnt start until about...

    trained late last night, didnt start until about 10pm. Had to work all day then had 2 final exams. Mentally a rough day. Went a bit higher reps than i usually do on deadlifts and i got a crazy low...
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    Yea buddy. Probably backing the weight down...

    Yea buddy. Probably backing the weight down slightly to pull a few sets of 5 reps this week
    My straps are about ready to break lol. Just don't want to let them go, served me well for about 5 years...
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