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Got within a bees dick of doing a muscle up by following the advice in this video, 99% sure next pull day I'll nail it
[video=youtube;Gpny7WAAZ44]https://www.youtube.com/watch?v=Gpny7WAAZ44[/video]
[B]3rd July [U]Pull Workout[/U] 86.0kg[/B]
Attempted Muscle Ups 1x6 (Could just call these chest to bar pull ups :))
My gym has some lower bars where my feet can touch the ground so I did some 'assisted' muscle up where I was jumping to get above the bar
Assisted Muscle Ups 5
Barbell Row 60kg 5,5,5 (left glute/hip still a bit tight so couldn't really max out here)
Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 30kg 8,8,8
Kipped Chest to Bar Pull Ups 5,5,2
Deadhang Pull Ups 5,5,5
Dumbbell Hammer Curls 16kg each 6,6,6
Lat Pulldown 80kg 5,5,5
Cable Bent Over Row 50kg 10,10,8
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Had a break from the gym after my mother in-law was sadly hospitalised and then passed away due to pancreatic cancer. Back at it this morning.
[B]16th July [U]Push Workout[/U] 87.1kg[/B]
Seated Barbell Press 40kg 6,6,6
Barbell Bench Press 60kg 6,6,6
Dips 4,4,4
Dumbbell Lateral Raise 12kg 7,7,7
Dumbbell Shoulder Press 16kg each 6,6,6
Instead of doing more shoulder stuff I decided to hit my back to loosen things up, my traps and rhomboids get a bit tight when I don't exercise them for while
Lat Pulldown 40kg 5,5,5
Cable Row 40kg 5,5,5
Mixed Grip Barbell Deadlift 60kg 5,5,5
Mixed Grip Barbell Shrug 60kg 10,10,10
Nuetral Grip Chinups 5,5,5
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[QUOTE=NickelArse;1583181841]Got within a bees dick of doing a muscle up by following the advice in this video, 99% sure next pull day I'll nail it
[youtube]Gpny7WAAZ44[/youtube]
[B]3rd July [U]Pull Workout[/U] 86.0kg[/B]
Attempted Muscle Ups 1x6 (Could just call these chest to bar pull ups :))
My gym has some lower bars where my feet can touch the ground so I did some 'assisted' muscle up where I was jumping to get above the bar
Assisted Muscle Ups 5
Barbell Row 60kg 5,5,5 (left glute/hip still a bit tight so couldn't really max out here)
Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 30kg 8,8,8
Kipped Chest to Bar Pull Ups 5,5,2
Deadhang Pull Ups 5,5,5
Dumbbell Hammer Curls 16kg each 6,6,6
Lat Pulldown 80kg 5,5,5
Cable Bent Over Row 50kg 10,10,8[/QUOTE]
fixed the video link
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[B]17th July [U]Rehab Legs Workout[/U] 87.2kg[/B]
Barbell Low Bar Back Squat 80kg 3,3,3
Mixed Grip Barbell Deadlift 100kg 3,3,3
Barbell Good Mornings 40kg 5,5,5
Barbell Front Squat 40kg 5,5,5
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[B]18th July [U]Pull Workout[/U] 86.4kg[/B]
Pullups 8,8,8
Barbell Row 60kg 6,6,6
Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 30kg 8,8,8
Neutral Grip Chinups 5,5,5
Dumbbell Hammer Curls 16kg each 6,6,6
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[B]20th July [U]Push Workout[/U] 86.5kg[/B]
Dips 8,8,8
Standing Barbell Press 40kg 6,6,6
Barbell Bench Press 60kg 8,8,8
EZ Bar Skull Crushers 30kg 6,6,6
Dumbbell Kickbacks 10kg 6,6,6
Rope Tricep Pushdown 30kg 8,8,8
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[B]21st July [U]Legs Workout[/U] 86.0kg[/B]
Barbell Low Bar Back Squat 100kg 3,3,3
Mixed Grip Sumo Barbell Deadlift 120kg 5,5,5
Barbell Good Mornings 40kg 8,8,8
Barbell Front Squat 40kg 5,5,5
Barbell Lunge 20kg 5,5,5
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[B]23rd July [U]Pull Workout[/U] 86.4kg[/B]
Pullups 10,10,10
Barbell Row 60kg 8,8,8
Barbell Shrug 100kg 10,10,10
Mixed Grip Sumo Barbell Deadlift 60kg 10,10,10 (a bit of light weight rehab for my glute)
EZ Bar Bicep Curl 30kg 10,8,8
Double Underhand Grip Chinups 6,6,6
Dumbbell Hammer Curls 16kg each 6,6,6
Cable Row 80kg 6,6,6
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My first big chest day for a month, my titties are gonna be sore tomorrow
[B]25th July [U]Push Workout[/U] 85.2kg[/b]
Barbell Bench Press
20kg 10
60kg 3
80kg 2
90kg 2
100kg 2,2,2
60kg 8,8,8
Seated Barbell Press 40kg 5,5,5
Dips 5,5,5
Incline Barbell Bench Press 60kg 5,5,5
Decline Barbell Bench Press 80kg 6,4,4
Dumbbell Pec Fly 14kg each 7,7,7
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[B]26th July [U]Legs Workout[/U] 85.5kg[/B]
Barbell Low Bar Back Squat
20kg 10
60kg 3
80kg 2
90kg 2
100kg 2
110kg 2
120kg 2,2,2
60kg 8,8,8
Barbell Front Squat 50kg 5,5,5
Barbell Good Mornings 50kg 5,5,5
Barbell Lunge 40kg 3,3,3
Front Squats felt great, looking forward to pushing the weight up. Awesome session overall.
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[B]27th July [U]Pull Workout[/U] 85.2kg[/B]
Weighted Pullups +20kg 6,5,5
Barbell Row 80kg 5,5,5
Barbell Shrug 120kg 8,8,8
Mixed Grip Sumo Barbell Deadlift 60kg 12,12,12 (a bit of light weight rehab for my glute)
EZ Bar Bicep Curl 35kg 6,6,6
Double Underhand Grip Chinups 6,6,6
Dumbbell Hammer Curls 18kg each 5,4,4
Cable Row 85kg 6,6,6
Lat Pulldown 75kg 6,6,6
Cable Curl 20kg 12 15kg 5 10kg 8 (Drop Set)
Good session
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[B]29th July [U]Push Workout[/U] 86.1kg[/B]
Seated Barbell Press 60kg 2,2,2
Barbell Bench Press 60kg 10,10,10
Dips 6,6,6
Dumbbell Lateral Raise 12kg 8,8,8
Dumbbell Shoulder Press 16kg each 8,8,8
Plate Front Raise 15kg 10,10,10
Barbell Upright Row 25kg 10,10,10
Cable Lateral Raise 5kg each 6,6,5
Good workout
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[B]30th June [U]Cardio Workout[/U] 85.6kg[/B]
283 calories burnt
15:18 duration
Heart rate average - 176
Heart rate max - 192
Distance - 2.91km
Pace - 5:16 min/km
Pretty quick run, not bad considering it’s my first cardio session for a month
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[B]31st July [U]Legs Workout[/U] 84.9kg[/B]
Barbell Low Bar Back Squat
20kg 10
60kg 5
80kg 3
100kg 2
120kg 1
120kg 2,2,2
Barbell Front Squat 50kg 5,5,5
Barbell High Bar Back Squat 60kg 5,5,5
Barbell Good Mornings 50kg 5,5,5
Barbell Lunge 40kg 3,3,3
Calf Raise 50kg 8,8,8
The heavy back squats were a real grind, but got through them and I’ll be better for it. Reason being I did heavy squats on the 26th and went for a run yesterday. Everything else felt great, particularly the front squats.
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Managed a single muscle up in this workout after a fairly rigorous warm up.
Could not manage a second though unfortunately, need to work on my "muscle up grip" pull ups as my forearms were pretty fried after last nights session
[B]1st August [U]Pull Workout[/U] 84.9kg[/B]
Muscle Up 1
Pullups 8,8,8
Barbell Row 60kg 8,8,8
Barbell Shrug 100kg 10,10,10
Mixed Grip Sumo Barbell Deadlift 100kg 3,3,3
EZ Bar Bicep Curl 35kg 6,5,5
Double Underhand Grip Chinups 5,5,5
Dumbbell Hammer Curls 16kg each 6,6,6
Cable Row 60kg 10,10,10
False Grip Lat Pulldown 60kg 6,6,6 (Muscle Up training)
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[B]2nd August [U]Cardio Workout[/U] 86.1kg[/B]
438 calories burnt
35:24 duration
Heart rate average - 141
Heart rate max - 190
2km treadmill run in 9:41 (pace 4:51 p/km)
2km bike in 4:13 (7/30 resistance)
500m row in 1:45.3 (1/10 resistance)
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Not my best effort, felt a bit weak
[B]7th August [U]Push Workout[/U] 85.5kg[/B]
Dips 10,10,10
Standing Barbell Press 40kg 5,5,5
Barbell Bench Press 60kg 6,6,6
EZ Bar Skull Crushers 30kg 6,6,6
Dumbbell Kickbacks 10kg 6,5,5
Rope Tricep Pushdown 30kg 8,8,8
Dumbbell Tricep Extension 20kg 7,7,7
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Still feeling a bit weak, run down from a hard week at work
[B]9th August [U]Legs Workout[/U] 85.0kg[/B]
Barbell Low Bar Back Squat
20kg 10
60kg 3
80kg 2
100kg 3,3,3
Barbell Front Squat 60kg 5,5,5
Barbell Good Mornings 40kg 6,6,6
Barbell Lunge 40kg 3,3,3
Calf Raise 50kg 8,8,8
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[B]10th August [U]Pull Workout[/U][/B]
Mixed Grip Sumo Barbell Deadlift
60kg 8
100kg 4
140kg 3,3,3
Sumos moved real nice
False Grip Pullups 8,8,8 (Muscle Up training)
Barbell Row 60kg 8,8,8
Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 35kg 6,6,6
Double Underhand Grip Chinups 6,6,6
Dumbbell Hammer Curls 18kg each 6,4,4
Cable Row 80kg 6,6,6
False Grip Lat Pulldown 60kg 8,8,8 (Muscle Up training)
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AB-SO-LUTELY smashed it
[B]11th August [U]Push Workout[/U][/b]
Barbell Bench Press
20kg 10
60kg 6
80kg 2
90kg 1
100kg 1
110kg 1
100kg 2,2,2
60kg 8,8,8
Incline Barbell Bench Press 60kg 6,6,6
Dumbbell Bench Press 32kg 4,4,4
Dumbbell Pec Fly 14kg each 6,6,6
Dumbbell Lateral Raise 14kg each 6,6,6
EZ Bar Skull Crushers 30kg 6,6,6
Cable Cross Overs 20kg 5 15kg 6 12.5kg 8
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[B]12th August [U]Cardio Workout[/U] 84.7kg[/B]
403 calories burnt
36:26 duration
Heart rate average - 135
Heart rate max - 185
2km treadmill run in 9:01 (pace 4:30 p/km)
2km bike in 4:07 (7/30 resistance)
500m row in 1:54.8 (1/10 resistance)
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[B]13th August [U]Legs Workout[/U] 84.3kg[/B]
Barbell Low Bar Back Squat
20kg 10
60kg 6
80kg 4
100kg 2
120kg 1
130kg 2,2,2
Barbell Front Squat 70kg 3,3,3
Barbell Low Bar Back Squat 60kg 8,8,8
Barbell Good Mornings 50kg 5,5,5
Barbell Lunge 40kg 4,4,4
Calf Raise 50kg 8,8,8
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[B]14th August [U]Cardio Workout[/U] 84.3kg[/B]
260 calories burnt
14:50 duration
Heart rate average - 172
Heart rate max - 187
Distance - 2.85km
Pace - 5:12 min/km
Nice run
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[B]15th August [U]Pull Workout[/U] 83.9kg[/B]
Muscle Up - Fail
Wasn't at my normal gym and didn't have access to my proper warm up bar so could not get anywhere near my Muscle Ups this morning
Mixed Grip Sumo Barbell Deadlift
60kg 6
100kg 3
140kg 3
160kg 1
180kg 1
140kg 3,3,3
False Grip Pullups 6
Strict Muscle Up Attempts 2
got very very close to completing this strict muscle up attempt, which is weird considering how **** my initial attempt was
False Grip Pullups 6
Barbell Row 60kg 8,8,8
Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 35kg 6,6,6
Double Underhand Grip Chinups 6,6,6
Dumbbell Hammer Curls 16kg each 5,5,5
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[B]16th August [U]Push Workout[/U] 83.9kg[/B]
Dumbbell Shoulder Press
32kg each 1
28kg 4,4,4
Barbell Bench Press 77.5kg 6,6,6,6 (6x4 @ 70% 1RM)
Dips 6,6,6
Dumbbell Lateral Raise 14kg 6,6,6
Seated Barbell Press 40kg 6,6,6
Plate Front Raise 15kg 10,10,10
Cable Lateral Raise 5kg each 8,6,6
I done good, shoulders looked nice and juicy with a pump. My cut is coming along nicely :)
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[B]17th August [U]Legs Workout[/U] 84.3kg[/B]
Barbell Low Bar Back Squat 82.5kg 9,9,9 (9x3 @ 60% 1RM)
Barbell Front Squat 60kg 4,4,4
Barbell Good Mornings 50kg 5,5,5
Barbell Lunge 40kg 4,4,4
Calf Raise 50kg 8,8,8
Leg Extension 40kg 10,10,10
Man those squat sets were tough, I’ve particularly like or been gifted at high rep squat sets.
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[B]19th August [U]Pull Workout[/U] 84.0kg[/B]
Mixed Grip Sumo Barbell Deadlift
60kg 10
100kg 3
140kg 1
150kg 3,3,3
Muscle Up - 1 (couldn’t manage a second)
False Grip Chest to Bar Pullups 4,4,4 (Muscle Up training)
Barbell Row 80kg 6,6,6
Barbell Shrug 140kg 6,6,6
EZ Bar Bicep Curl 35kg 6,6,6
Double Underhand Grip Chinups 6,6,6
Dumbbell Hammer Curls 16kg each 5,5,5
[youtube]66beVHlN_o0[/youtube]
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[B]20th August [U]Push Workout[/U] 82.9kg[/B]
Weighted Dips +35kg 5,3,3
Barbell Bench Press 67.5kg 9,9,9 (9x3 @ 60% 1RM)
Dumbbell Lateral Raise 12kg each 8,8,8
EZ Bar Skull Crushers 30kg 6,6,6
Dumbbell Kickbacks 12kg each 8,6,6
Rope Tricep Pushdown 30kg 8,8,8
Dumbbell Tricep Extension 22kg 7,7,7
[youtube]Agyt92j39Bo[/youtube]
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[B]21st August [U]Legs Workout[/U] 83.1kg[/B]
Barbell Low Bar Back Squat 115kg 3,3,3,3,3 (3x5 @ 85% 1RM)
Barbell Front Squat 60kg 4,4,4
Barbell Low Bar Back Squat 60kg 4,4,4
Barbell Good Mornings 40kg 6,6,6
Calf Raise 50kg 8,8,8
Leg Extension 50kg 10,10,10
I was rekt after this
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[B]22nd August [U]Cardio Workout[/U] 83.3kg[/B]
333 calories burnt
19:43 duration
Heart rate average - 168
Heart rate max - 187
Distance - 3.62km
Pace - 5:26 min/km
Bit slower than last week but it was a more difficult track
[img]https://i.imgur.com/XFxknTm.png[/img]