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Thread: Little_Moth's Training Log
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06-27-2011, 09:06 AM #91
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06-27-2011, 09:08 AM #92
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06-27-2011, 09:10 AM #93
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06-27-2011, 09:13 AM #94
- Join Date: Jun 2009
- Location: Russian Federation
- Age: 33
- Posts: 4,953
- Rep Power: 3835
It pissed me off as well, but then I just forgot about that and just thought about destroying my chest. Turned out be a good chest workout.
Yeah, the trainer at my gym gave it to me as soon as I joined and I've been sticking to it, I've had good progress on deads and squats. It's a little hard on lower back haha, but I'm getting used to it.
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06-27-2011, 09:13 AM #95
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06-27-2011, 09:14 AM #96
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06-27-2011, 09:18 AM #97
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06-27-2011, 09:46 AM #98
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06-27-2011, 10:45 AM #99
- Join Date: Jun 2009
- Location: Russian Federation
- Age: 33
- Posts: 4,953
- Rep Power: 3835
I deadlift once a week, and I do back once a week every week. So every week I train chest/arms/legs twice and back/shoulders once. :/ But it's fine because my back grows just fine lol.
Also there's 4 trainers at my gym and they all bench like 350, squat 500 and dead 550+
So that helps lol.
Thanks, I like the volume, makes me feel like I'm putting effort into this haha. And yeah, my squats are getting better.
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06-29-2011, 04:42 AM #100
- Join Date: Jun 2009
- Location: Russian Federation
- Age: 33
- Posts: 4,953
- Rep Power: 3835
Wed: Back/Shoulders
Sumo Deadlifts
60kg (132lbs) x 6
100kg (220lbs) x 6
140kg (308lbs) x 6
140kg (308lbs) x 5
140kg (208lbs) x 5
Lat Pulldowns Behind the Neck
70kg (154lbs) x 8
75kg (165lbs) x 6
75kg (165lbs) x 6
75kg (165lbs) x 8
BB Rows
85kg (187lbs) x 10
85kg (187lbs) x 10
87.5kg (192lbs) x 8 PR
90kg (198lbs) x 6 PR
90kg (198lbs) x 8 PR
Win!
One Arm DB Rows
40kg (88lbs) x 3 x 12 (With straps)
Behind the Neck Press
55kg (121lbs) x 8
60kg (132lbs) x 8 PR
60kg (132lbs) x 6 (+2 spotted)
62.5kg (138lbs) x 4 (+4 spotted)
Side Raises
12kg (26.5lbs) x 4 x 15
Cable Upright Rows
50kg (110lbs) x 8
55kg (121lbs) x 8
60kg (132lbs) x 8
35kg (77lbs) x 12
Bent Over Side Raises
8kg (17.5lbs) x 4 x 12
Good Rows today.
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06-29-2011, 06:11 AM #101
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06-29-2011, 06:26 AM #102
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06-29-2011, 10:15 AM #103
Strong back day. Nice PR's on BB rows brah, keep it up
Updated 12.06.2011
stats:
5'8 178lbs
275x2 Bench
400x5 Smith machine squat
500x4 Deadlift
Is regret only a word that the living possess?
Check out my log:
http://forum.bodybuilding.com/showthread.php?t=134598421
<Racing Bruno93 to 3 plate front squat> Current PR: 185x10
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06-29-2011, 10:34 AM #104
Yea, I'm going for something similar to you. I cut down from 30% to around 15-16% and started bulking from there. I put on a little fat and am now around 18%. Often I get demotivated with the fat but now I just don't care anymore. I'm going to bulk up to like 210lbs or 17" arms even if I get up to like 24% body fat. It will be so much better to live with it for a few more months and then cut from there, rather than keep cycling cuts and bulks.
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06-29-2011, 01:16 PM #105
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06-29-2011, 01:44 PM #106
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06-29-2011, 10:58 PM #107
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06-29-2011, 11:25 PM #108
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07-01-2011, 05:33 AM #109
- Join Date: Jun 2009
- Location: Russian Federation
- Age: 33
- Posts: 4,953
- Rep Power: 3835
Fri: Chest/Legs/Arms
Flat BB Bench Press
75kg (165lbs) x 5 x 5
Decided to lower the weight and work my way back up with good form. No bouncing off the chest BS.
Incline DB Bench Press
30kg (66lbs) x 4 x 8 PR
Happy to finally get 4 sets of 8 with these.
Incline DB Flies
18kg (39lbs) x 4 x 12
BB Squats
60kg (132lbs) x 8
110kg (242lbs) x 5
115kg (253lbs) x 5 PR
120kg (264lbs) x 4 PR
125kg (275lbs) x 2 PR (+2 spotted)
Very happy with these.
Smith Machine Seated Calf Raises <--- Lol
90kg (198lbs) x 15
110kg (242lbs) x 15
110kg (242lbs) x 15
120kg (264lbs) x 15
120kg (264lbs) x 15
Awesome pump from these. <3
One Legged Lying Leg Curls
15kg (33lbs) x 4 x 10
Seated Overhead DB Extensions
35kg (77lbs) x 3 x 8
30kg (66lbs) x 8
BB Curls
35kg (77lbs) x 8
40kg (88lbs) x 3 x 6
Superset: Cable Pushdowns, Cable Curls
Cable Pushdown
65kg (143lbs) x 4 x 8
Cable Curls
55kg (121lbs) x 4 x 6
Awesome workout.Last edited by Little_Moth; 07-01-2011 at 05:56 AM.
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07-01-2011, 10:09 AM #110
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07-01-2011, 04:09 PM #111
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07-02-2011, 12:01 AM #112
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07-02-2011, 12:29 AM #113
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07-03-2011, 05:30 AM #114
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07-03-2011, 07:40 AM #115
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07-04-2011, 12:01 AM #116
- Join Date: Jun 2009
- Location: Russian Federation
- Age: 33
- Posts: 4,953
- Rep Power: 3835
Mon: Legs
BB Squats
60kg (132lbs) x 8
115kg (253lbs) x 5
120kg (264lbs) x 5 PR
125kg (275lbs) x 3 PR
130kg (286lbs) x 1 PR
3 Plate Squat here I come!
Seated Smith Machine Calf Raises
140kg (308lbs) x 10
140kg (308lbs) x 10
140kg (308lbs) x 10
150kg (330lbs) x 10
160kg (352lbs) x 10
Good squats again today, the trainer that let me use his belt (it's a pro powerlifting one) last time wasn't there so I used a regular one. Would have done more otherwise.
Didn't do Chest or Arms today because after a couple sets of Flat Bench my shoulder started hurting like a beeotch again. Might have to get this checked out.
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07-04-2011, 12:05 AM #117
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07-04-2011, 12:38 AM #118
- Join Date: Jun 2009
- Location: Russian Federation
- Age: 33
- Posts: 4,953
- Rep Power: 3835
I don't use a a wide grip at all dude :/ My elbows aren't flared either, I try to lower the bar to the lower part of my chest. And I bring my shoulders back and keep them and my back tight during the movement.
I've been trying to keep my form perfect and I lowered the weight as well in order to do so and then my shoulder does that on my third set. :/
Yeah I'm getting close, hopefully I'll get it in a month tops or something. And yeah If my shoulder keeps on bothering my like this I'll get it checked next week cuz this is pissing me off now.
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07-04-2011, 05:48 AM #119
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07-04-2011, 06:36 AM #120
- Join Date: Jun 2009
- Location: Russian Federation
- Age: 33
- Posts: 4,953
- Rep Power: 3835
Yup, and I found out that trying to make my legs seem decent in a pic is impossible and great workout hahaha. I hold a lot of fat in my legs, but looks like my quads have a little size lol.
Last time I checked (2 months ago when I was barely squatting 220lbs) my quads were like 24" and my calves were 16", so I'm guessing they're bigger now lol. If only they were that big lean haha.
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