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  1. #3061
    Registered User MG5's Avatar
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    Originally Posted by EliKoehn View Post
    That is some heavy deadlifting for 120-150 seconds of rest...
    Thanks. I’d normally take 3-3.5 minutes. But I had about 5 reps left in me on each set, so it was easy.

    Last week I ended at 440 for 3 sets of 8, so this is like a deadlift only kind of deload lol. I’ll add 1 rep per week until I’m up to 445 for 3x8, add another 5 lbs, so 450, drop down to 3x3, work my way up again.
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  2. #3062
    Registered User EliKoehn's Avatar
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    Interesting approach. Will follow along!
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  3. #3063
    Registered User MG5's Avatar
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    6/21/21: Shoulders & Back

    Standing Barbell Overhead Press
    165lbs for 4 sets of 4,4,5,5 reps
    (2.5 min rest)

    Seated Shoulder Press Machine
    3 sets of 10 reps with 145lbs
    (2 min rest)

    Rear Delt Fly Machine
    80 x 20 reps
    90 x 12 reps
    90 x 12 reps

    Seated Dumbbell Lateral Raises
    4 sets of 12 reps with 15’s

    Cable Lat Pullover (Rope)
    3 sets of 13 reps with 75lbs
    (2 min rest)

    Standing Cable Row (V-Handle)
    3 sets of 10,10,11 with 110bs
    (2 min rest)

    Overhand Lat Pulldown
    3 sets of 12,12,13 reps with 100lbs
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  4. #3064
    Registered User MG5's Avatar
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    6/23/21: Chest & Arms (Chest Focused)

    Flat Barbell Bench Press
    290 x 4 reps
    270 x 6 reps
    260 x 8 reps
    260 x 10 reps
    (2.5-3 min rest)

    Incline Barbell Bench Press
    195 for 4 sets of 7 reps
    (2 min rest)

    Cable Fly
    2 sets of 10 reps with 75lbs

    EZ Bar Curl
    15/side x 15
    17.5/side x 12
    20/side x 10
    22.5/side x 8

    Overhand Tricep Pushdown
    100lbs x 15 reps
    110lbs x 12 reps
    120lbs x 10 reps
    130lbs x 8 reps
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  5. #3065
    Registered User MG5's Avatar
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    6/24/2021: Quads/Calves/Abs

    Barbell Squats
    345lbs for 3 sets of 4 reps
    (2.5 min rest)

    Leg Press
    490 for 3 sets of 10 reps
    (2 min rest)

    DB Bulgarian Split Squat
    80lbs for 3 sets of 8,9,9 reps
    (2 min rest)

    Leg Extension
    2 sets of 13 reps with 100lbs
    (2 min rest)

    Standing Calf Raise Machine
    3 sets of 12 reps
    (1.5 min rest)

    Weighted Overhead Sit-Up
    (DB each hand)
    2 sets of 12 reps

    Crunch on Exercise Ball
    2 sets of 8 reps (Ab cramp. I was going for 12)
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  6. #3066
    Registered User MG5's Avatar
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    6/25/21: Back & Shoulders

    Barbell Row
    285lbs for 4 sets of 6 reps
    (3 min rest)

    Underhand Lat Pulldown
    3 sets of 13,12,12 reps with 120lbs
    (2 min rest)

    Seated Machine Row
    90lbs for 3 sets of 10 reps
    (2 min rest)

    Dumbbell Shrug
    105’s for 2 sets of 10 reps

    Seated DB Lateral Raise
    4 sets of 15 reps with 15’s

    Seated DB Rear Delt Fly
    3 sets of 12 reps with 15lb DB’s
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  7. #3067
    Registered User EliKoehn's Avatar
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    I often see very advanced lifters with excellent strength nevertheless do lateral raises quite light. Is that intentionally the point? I realize the medial head is both somewhat involved in various presses and is quite small when one endeavors to isolate it, but would there not be sense in heavier lateral raises, provided form was clean? If not, curious if there's a deeper rationale.

    Impressive routine overall. Rows *might* the only thing I could hold a candle to there.
    Bench: 320
    Squat: 375
    Deadlift: 495

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  8. #3068
    Registered User MG5's Avatar
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    Originally Posted by EliKoehn View Post
    I often see very advanced lifters with excellent strength nevertheless do lateral raises quite light. Is that intentionally the point? I realize the medial head is both somewhat involved in various presses and is quite small when one endeavors to isolate it, but would there not be sense in heavier lateral raises, provided form was clean? If not, curious if there's a deeper rationale.

    Impressive routine overall. Rows *might* the only thing I could hold a candle to there.
    This goes for every exercise not just lateral raises, but I believe in going as heavy as you can with great form and still making the muscle do the work and move the weight.

    My lateral raises are very strict. I usually pause at the bottom to make sure I’m not swinging. I want to make sure the medial delts are doing the work and moving the weight and getting worked very hard. Using a bit of momentum has its place, but it should be used at the very end of the set in my opinion, as a way to extend the set beyond failure with spot on form.

    Also, my shoulders are weak compared to other muscle groups. So I just can’t use much weight. I can bench 405, but I can probably only standing overhead press 165x8. My best on standing overhead press is 235x1, maybe. Maybe 245, but I think it was 235.
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  9. #3069
    Registered User MG5's Avatar
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    6/27/2021: Chest & Arms (Arm Focused)

    Close Grip Bench Press
    275lbs for 3 sets of 9,9,10 reps
    (3 min rest)

    Chest Dips
    62.5lbs for 3 sets of 11 reps
    (2-2.5 min rest)

    Chest Press Machine
    190 for 4 of 14 reps
    (2 min rest)

    Dead-Stop Skull Crusher
    3 sets of 12,13,13 reps with 25lbs per side
    (2 min rest)

    EZ Bar Cable Curl
    3 sets of 10 reps with 65lbs

    Simultaneous Dumbbell Hammer Curl
    2 sets of 10 reps with 20’s
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  10. #3070
    Registered User MG5's Avatar
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    6/28/2021: Hamstrings, Calves, & Abs



    Barbell Sumo Deadlift

    445 for 3 sets of 4 reps

    (2.5-3 min rest)



    Seated Leg Curl

    4 sets of 13,13,14,14 reps with 110lbs

    (2 min rest)



    Barbell Stiff Leg Deadlifts

    3 sets of 8 reps with 225

    (2 min rest)



    Standing Calf Raise

    3 sets of 12 reps

    (2 min rest)



    Ab Roll Out

    2 sets of 12 reps



    Exercise Ball Pull-In

    2 sets of 12 reps
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  11. #3071
    Registered User MG5's Avatar
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    6/29/21: Shoulders & Back



    Standing Barbell Overhead Press

    165lbs for 4 sets of 4,5,5,5 reps

    (2.5 min rest)



    Seated Shoulder Press Machine

    3 sets of 10,10,12 reps with 145lbs

    (2 min rest)



    Seated Dumbbell Lateral Raises

    4 sets of 10 reps with 20’s



    Rear Delt Fly Machine

    82.5lbs for 3 sets of 12 reps



    Cable Lat Pullover (Rope)

    3 sets of 13 reps with 75lbs

    (2 min rest)



    Standing Cable Row (V-Handle)

    3 sets of 11 with 110bs

    (2 min rest)



    Overhand Lat Pulldown

    3 sets of 13 reps with 100lbs
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  12. #3072
    Registered User MG5's Avatar
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    7/2/21: Chest & Arms (Chest Focused)

    Flat Barbell Bench Press
    295 x 4 reps
    285 x 6 reps
    275 x 8 reps
    265 x 10 reps
    (3 min rest)

    Incline Barbell Bench Press
    195 for 4 sets of 7,8,8,8 reps
    (2.5 min rest)

    Cable Fly
    2 sets of 12 reps with 75lbs

    EZ Bar Cable Curl
    4x10 with 60lbs

    Overhand Tricep Pushdown
    110lbs for 4 sets of 12 reps
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  13. #3073
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    7/3/2021: Quads/Calves/Abs

    Barbell Squats
    345lbs for 3 sets of 5 reps
    (3 min rest)

    Leg Press
    490 for 3 sets of 12 reps
    (2 min rest)

    DB Bulgarian Split Squat
    80lbs x 9
    80lbs x 9 R leg, 4-5 L leg
    80lbs x 9 R leg, 7 L leg
    (2 min rest)

    Leg Extension
    2 sets of 13 reps with 100lbs
    (2 min rest)

    Standing Calf Raise Machine
    3 sets of 13 reps
    (1.5 min rest)

    Ab Wheel Roll Out
    3 sets of 12 reps
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  14. #3074
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    7/4/21: Back & Shoulders

    Barbell Row
    285lbs for 4 sets of 7,7,6,6 reps
    (3 min rest)

    Underhand Lat Pulldown
    3 sets of 13 reps with 120lbs
    (2 min rest)

    Seated Machine Row
    90lbs for 3 sets of 10 reps
    (2 min rest)

    Dumbbell Shrug
    105’s for 2 sets of 12 reps

    Seated DB Lateral Raise
    4 sets of 10 reps with 20’s

    Seated DB Rear Delt Fly
    3 sets of 12 reps with 15lb DB’s
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  15. #3075
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    7/6/2021: Chest & Arms (Arm Focused)

    Close Grip Bench Press
    275lbs for 3 sets of 10 reps
    (3 min rest)

    Chest Dips
    65 for 3 sets of 8 reps
    (2 min rest)

    Chest Press Machine
    205 for 4 of 12 reps
    (2 min rest)

    Dead-Stop Skull Crusher
    3 sets of 14 reps with 25lbs per side
    (2 min rest)

    EZ Bar Cable Curl
    4 sets of 12 reps with 65lbs

    Simultaneous Dumbbell Hammer Curl
    2 sets of 12 reps with 20’s
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  16. #3076
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    7/7/2021: Hamstrings, Calves, & Abs

    Barbell Sumo Deadlift
    445 for 3 sets of 5 reps
    (3 min rest)

    Seated Leg Curl
    4 sets of 15 reps with 110lbs
    (2 min rest)

    Barbell Stiff Leg Deadlifts
    3 sets of 8 reps with 235
    (2 min rest)

    Standing Calf Raise
    3 sets of 12 reps
    (2 min rest)

    Decline Crunch
    2 sets of 12 reps (ab cramp so stopped at 2 sets)
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  17. #3077
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    7/8/21: Shoulders & Back

    Standing Barbell Overhead Press
    165lbs for 4 sets of 5 reps
    (2.5 min rest)

    Seated Shoulder Press Machine
    3 sets of 12 reps with 145lbs
    (2 min rest)

    Seated Dumbbell Lateral Raises
    4 sets of 12 reps with 20’s

    Seated DB Rear Delt Fly
    15lbs for 3 sets of 12-15 reps

    Cable Lat Pullover (Rope)
    3 sets of 13 reps with 75lbs
    (2 min rest)

    Standing Cable Row (V-Handle)
    3 sets of 12 with 110bs
    (2 min rest)

    Overhand Lat Pulldown
    3 sets of 14 reps with 100lbs
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  18. #3078
    Registered User MG5's Avatar
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    7/12/21: Chest & Arms (Chest Focused)

    Flat Barbell Bench Press
    300 x 4 reps
    290 x 6 reps
    280 x 8 reps
    270 x 10 reps
    (3 min rest)

    Incline Barbell Bench Press
    195 for 4 sets of 9 reps
    (2.5 min rest)

    Cable Fly
    2 sets of 12-15 reps

    Cable Curl (Dual Handle-2 separate cable pulleys)
    4 sets of 8-12 reps

    Tricep Pushdown (Rope)
    4 sets of 8-15 reps
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  19. #3079
    Registered User MG5's Avatar
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    7/13/2021: Quads/Calves/Abs

    Barbell Squats
    345lbs for 3 sets of 6 reps
    (3 min rest)

    DB Bulgarian Split Squat
    80lbs x 9
    80lbs x 9
    80lbs x 9 R, 3 L
    (2.5 min rest)

    Leg Press
    450 for 3 sets of 13 reps
    (2 min rest)

    Leg Extension
    2 sets of 12,8 reps with 80lbs
    (2 min rest)

    Standing Calf Raise Machine
    3 sets of 13 reps with 130lbs
    (1.5 min rest)

    Ab Wheel
    3 sets of 12 reps
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  20. #3080
    Registered User MG5's Avatar
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    7/14/21: Back & Shoulders

    Barbell Row
    285lbs for 4 sets of 7 reps
    (3 min rest)

    Underhand Lat Pulldown
    3 sets of 12,12,10 reps with 120lbs
    (2 min rest)

    Seated Dual Handle Cable Row
    42.5lbs for 3 sets of 8-10 reps
    (2 min rest)

    Dumbbell Shrug
    2 sets of 12 reps with 110’s

    Two-Arm Cable Lateral Raise
    4 sets of 8-10 reps

    Bent Over Cable Rear Delt Fly
    3 sets of 10-12 reps
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  21. #3081
    Registered User MG5's Avatar
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    7/16/2021: Chest & Arms (Arm Focused)

    Close Grip Bench Press
    280lbs for 3 sets of 6 reps
    (3 min rest)

    Hoist Chest Press Machine
    185lbs for 4 sets of 12 reps
    (2 min rest)

    Seated Tricep Dip Machine
    (Leaning forward to hit chest too)
    130lbs for 3 sets of 12 reps
    (2 min rest)

    Incline Dumbbell Skull Crusher
    25’s for 3 sets of 12 reps

    Cable Curl (Dual Handle)
    4 sets of 12 reps
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  22. #3082
    Registered User MG5's Avatar
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    7/18/21: Shoulders & Back

    New gym so weight on some machines and cables are different

    Standing Barbell Overhead Press
    165lbs for 4 sets of 6,5,5,5 reps
    (2.5 min rest)

    Technogym Seated Shoulder Press Machine
    3 sets of 12 reps with 80
    (2 min rest)

    Seated Dumbbell Lateral Raises
    4 sets of 12 reps with 20’s

    Seated DB Rear Delt Fly
    15lbs for 3 sets of 12-15 reps

    Cable Lat Pullover (Rope)
    3 sets of 12 reps with 50
    (2 min rest)

    Standing Cable Row (V-Handle)
    3 sets of 12 with 50
    (2 min rest)

    Overhand Lat Pulldown
    3 sets of 15,12,12 reps with 100lbs
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  23. #3083
    Registered User MG5's Avatar
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    Deloading all week, up until the 26th.

    First workout back is the 27th.

    I’ll go back to posting each workout then.

    Nothing exciting to post about deload week lol
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  24. #3084
    Registered User EliKoehn's Avatar
    Join Date: Aug 2019
    Age: 51
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    How do you go about deloading? The stickies recommend a flat 50% intensity but that is almost negligible IMO.

    Are you more in the camp of reducing volume or reducing intensity?
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  25. #3085
    Registered User MG5's Avatar
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    Originally Posted by EliKoehn View Post
    How do you go about deloading? The stickies recommend a flat 50% intensity but that is almost negligible IMO.

    Are you more in the camp of reducing volume or reducing intensity?

    10-20% reduction in intensity (weight lifted) on most. Especially compounds, just depends.

    Cut sets and reps in half or hit a heavy single on a compound and that’s it.

    So many ways to do it. If you’re coming back feeling great, strong, and fatigue has dissipated, it worked.

    So today’s deload for chest and arms

    Flat Barbell Bench
    225x3
    245x1
    275x1
    315x1

    Incline Barbell Bench
    135x3
    155x3

    Machine Fly
    2 sets of 6-8, probably had another 12 reps left in me each set

    Seated Cable Curl Machine
    2 sets of 8 reps

    Tricep Pushdown
    2 sets of 8 reps
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  26. #3086
    Registered User EliKoehn's Avatar
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    Nice insight, thanks!
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  27. #3087
    Registered User MG5's Avatar
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    7/24/21: Chest & Arms (Chest Focused)

    Flat Barbell Bench Press
    275lbs for 5 sets of 6 reps

    Planned on incline barbell after flat, but incline was taken, so bumped to 5 sets of flat instead of 4, then a bench opened up.

    Cable Fly
    4 sets of 12,12,10,10 with 30lbs

    Tricep Pushdown (Straight Bar)
    3 sets of 12 reps with 35lbs

    Seated Alternating Dumbbell Curl
    3 sets of 8 reps with 22.5
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  28. #3088
    Registered User MG5's Avatar
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    7/26/21: Back & Shoulders

    Barbell Row
    275lbs for 4 sets of 6 reps
    (2.5 min rest)

    Dual Pulley Lat Pulldown
    3 sets of 15,12,10 reps with 50lbs (per pulley? Not sure)
    (2 min rest)

    One Arm Plate Loaded Hammer Strength Row
    90lbs for 3 sets of 10 reps
    (2 min rest)

    Dumbbell Shrug
    2 sets of 12 reps with 110’s

    Two-Arm Cable Lateral Raise
    3 sets of 12 reps

    Bent Over Cable Rear Delt Fly
    2 sets of 10-12 reps
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  29. #3089
    Registered User MG5's Avatar
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    7/28/2021: Chest & Arms (Arm Focused)

    Flat Barbell Bench Press
    235lbs for 3 sets of 10
    (2.5 min rest)

    Hoist Machine Fly
    3 sets of 10 reps with 105lbs

    Seated Tricep Press Machine
    90lbs x 12
    95lbs x 12
    100lbs x 12

    Seated DB Curl (Alternating)
    22.5’s for 3 sets of 8 reps

    Incline EZ Bar Skull Crusher
    55lbs for 3 sets of 15 reps

    Dumbbell Hammer Curl (Alternating)
    30’s for 3 sets x 6-8
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