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    4th December Pull Workout 74.8kg Chin Ups...

    4th December Pull Workout 74.8kg

    Chin Ups 24,6,6
    Mixed Grip Barbell Deadlift 140kg 2 180kg 1
    Mixed Grip Barbell Row 100kg 5,5,5
    Mixed Grip Barbell Shrugs 180kg 6,6,6
    EZ Bar Bicep Curl 43kg...
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    3rd December Legs Workout 75.2kg Barbell Low...

    3rd December Legs Workout 75.2kg

    Barbell Low Bar Back Squat (no belt no sleeves)

    20kg 10
    60kg 5
    80kg 2
    100kg 1
    110kg 1
    120kg 1
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    2nd December Cardio Workout 76.3kg 800m Swim...

    2nd December Cardio Workout 76.3kg

    800m Swim
    17:03 Duration

    176 calories burnt
    Heart rate average - 130
    Heart rate max - 158
    Pace - 2:08 min/100m
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    1st December Cardio Workout 76.5kg Distance -...

    1st December Cardio Workout 76.5kg

    Distance - 5.04 km run
    Pace - 5:09 min/km
    Elevation gain - 39m

    356 calories burnt
    25:59 duration

    Heart rate average - 157
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    30th November Push Workout 76.8kg Barbell...

    30th November Push Workout 76.8kg

    Barbell Bench Press

    20kg 10
    60kg 5
    80kg 2

    100kg 5,3,3
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    29th November Pull Workout 76.9kg Chin Ups...

    29th November Pull Workout 76.9kg

    Chin Ups 20,6,6 - not as many as I'd hoped
    Mixed Grip Barbell Deadlift 140kg 2 180kg 1
    Mixed Grip Barbell Row 80kg 6,6,6
    Trap Bar Shrugs 160kg 8,8,8
    EZ Bar...
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    28th November Cardio Workout 77.5kg 351...

    28th November Cardio Workout 77.5kg

    351 calories burnt
    30:46 duration

    Heart rate average - 139
    Heart rate max - 180

    500m Concept 2 Row in 1:51.1 (10/10 resistance) - very slow, the handle...
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    Legs pretty sore from yesterday's 10km run, just...

    Legs pretty sore from yesterday's 10km run, just kinda took it easy today.

    27th November Legs Workout 77.1kg

    Barbell Low Bar Back Squat

    20kg 10
    60kg 5
    80kg 2
    100kg 1
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    26th November Cardio Workout 76.1kg Distance -...

    26th November Cardio Workout 76.1kg

    Distance - 10.03km run
    Pace - 5:26 min/km
    Elevation gain - 46m

    741 calories burnt
    54:33 duration

    Heart rate average - 157
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    25th November Cardio Workout 76.3kg 700m Swim...

    25th November Cardio Workout 76.3kg

    700m Swim
    15:57 Duration

    152 calories burnt
    Heart rate average - 122
    Heart rate max - 149
    Pace - 2:13 min/100m
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    thanks brah

    thanks brah
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    I didn't log anything in this thread but here's...

    I didn't log anything in this thread but here's the result of my 7.5 month cut this year (started in february and ended in september). Lost all my weight following a keto diet. 20kgs/44lbs of weight...
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    24th November Push Workout 76.5kg Weighted...

    24th November Push Workout 76.5kg

    Weighted Dips +60kg 2 +50kg 3,3
    Barbell Bench Press 80kg 6,6,6
    Seated Dumbbell Press 25kg 5,4,4
    Dumbbell Kickbacks 20kg 6,6,6
    Dumbbell Lateral Raise 17.5kg...
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    I've lost a couple of kilos since my last attempt...

    I've lost a couple of kilos since my last attempt so had to stack on a few extra kilos on the belt to keep things at 107kg. I only managed 10 reps this time.

    23rd November Pull Workout 75.8kg
    ...
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    22nd November Cardio Workout 77.5kg 24.71 km...

    22nd November Cardio Workout 77.5kg

    24.71 km Bike Ride
    142m Elevation Gain

    893 calories burnt
    1:25:12 duration

    Heart rate average - 130
    Heart rate max - 156
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    Gonna work on incorporating more Leg Press and...

    Gonna work on incorporating more Leg Press and Leg Extension work in (at the expense of some Squat volume) just for a bit of variety.

    21st November Legs Workout 77.3kg

    Barbell Low Bar Back...
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    20th November Push Workout 76.8kg Seated...

    20th November Push Workout 76.8kg

    Seated Barbell Press 60kg 2,1,2
    Dumbbell Bench Press 42.5kg 4,4,2
    Dumbbell Kickbacks 20kg 6,6,6
    Barbell Incline Bench Press 60kg 6,6,6
    Dumbbell Lateral Raise...
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    19th November Pull Workout 77.2kg Mixed Grip...

    19th November Pull Workout 77.2kg

    Mixed Grip Barbell Deadlift

    60kg 6
    100kg 3
    140kg 2
    180kg 1

    Pullups 10,10,10
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    1,021
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    18th November Cardio Workout 78.2kg 700m Swim...

    18th November Cardio Workout 78.2kg

    700m Swim
    15:39 Duration

    154 calories burnt
    Heart rate average - 130
    Heart rate max - 153
    Pace - 2:12 min/100m
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    17th November Cardio Workout 77.6kg Distance -...

    17th November Cardio Workout 77.6kg

    Distance - 5.06km run
    Pace - 5:28 min/km
    Elevation gain - 38m

    362 calories burnt
    27:39 duration

    Heart rate average - 147
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