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  1. #1051
    beast mode NickelArse's Avatar
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    Really surprised myself this morning, no way I thought I had a 140kg squat in me. I'm really excited about getting some genuine strength growth in the next couple of months. I was definitely spinning my wheel back in October and November in terms of strength gains because I was too lean. I'm a bit heavier now which seems to be making a big difference. I think I want to hover around the 80kg-82kg mark for now.

    9th February Legs Workout 80.4kg

    Barbell Low Bar Back Squat (belt and sleeves)

    20kg 10
    60kg 5
    80kg 2
    100kg 1
    120kg 1
    130kg 1
    135kg 1
    140kg 1 - This wasn't even that tough, I rekon I've got quite a bit more in the tank here

    100kg 5,5,5

    Barbell Front Squat (belt and sleeves) 70kg 5,3,3
    Leg Press 160kg 6,6,6
    Calf Press 220kg 20,12,12
    Hack Squat (belt and sleeves) 60kg 8,8,8
    Leg Extensions 50kg 8,8,8
    Superset with
    Standing Calf Raise 50kg 10,10,10
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  2. #1052
    beast mode NickelArse's Avatar
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    Added another 5kg on my deadlift

    11th February Pull Workout 80.2kg

    Mixed Grip Barbell Deadlift

    60kg 10
    100kg 5
    140kg 2
    180kg 1
    210kg 1

    Pullups 12,10,8
    Dumbbell Row 50kg 6,6,4
    Trap Bar Shrugs 140kg 8,8,8
    EZ Bar Bicep Curl 43kg 6,6,6
    Mixed Grip Cable Row 95kg 5,5,5
    Single Arm Lat Pulldown 35kg 6,6,6
    Hammer Curl 22.5kg 6,6,5
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  3. #1053
    beast mode NickelArse's Avatar
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    12th February Push Workout 80.1kg

    Barbell Bench Press

    20kg 10
    60kg 5
    80kg 2
    100kg 1
    105kg 1
    110kg 1
    112.5kg 1

    100kg 3,3,3

    Barbell Incline Bench Press 75kg 3,3,3
    Dips 12,12,12
    Dumbbell Lateral Raise 17.5kg 6,6,6
    Cable Cross Overs 32kg 5,5,4
    Cable Tricep Pushdown 32kg 10,10,9
    Seated Dumbbell Press 22.5kg 4,4,4
    Machine Chest Press 70kg 7 50kg 4 30kg 5
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  4. #1054
    beast mode NickelArse's Avatar
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    Inspired by Peter Attia to try some Zone 2 training

    13th February Cardio Workout 80.2kg

    Distance - 5.08 km run
    Pace - 6:04 min/km
    Elevation gain - 36m

    372 calories burnt
    30:49 duration

    Heart rate average - 139
    Heart rate max - 158
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  5. #1055
    beast mode NickelArse's Avatar
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    Squat number continuing to come along nicely, 145kg was pretty tough. I think that's the heaviest I've squatted since 2019.

    14th February Legs Workout 80.4kg

    Barbell Low Bar Back Squat (belt and sleeves)

    20kg 10
    60kg 5
    80kg 2
    100kg 1
    130kg 1
    145kg 1 - Like I said above this was pretty tough but I'm confident I can continue to make some steady progress

    100kg 5,5,5

    Barbell Front Squat (belt and sleeves)

    80kg 1
    85kg 1
    90kg 1

    Leg Press 160kg 6,6,6
    Calf Press 220kg 20,15,15
    Hack Squat (belt and sleeves) 60kg 8,8,8
    Leg Extensions 50kg 10,10,10
    Superset with
    Standing Calf Raise 60kg 10,10,10
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  6. #1056
    beast mode NickelArse's Avatar
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    After heavy squats yesterday, gave deadlifts a miss this morning

    15th February Pull Workout 80.2kg

    Pullups 17,10,8
    Dumbbell Row 50kg 8,6,6
    Mixed Grip Barbell Shrugs 160kg 8,8,8
    EZ Bar Bicep Curl 43kg 6,6,6
    Single Arm Lat Pulldown 35kg 5,5,5
    Mixed Grip Cable Row 95kg 5,5,5
    Hammer Curl 25kg 4,4,4
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  7. #1057
    beast mode NickelArse's Avatar
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    17th February Push Workout 81.6kg

    Barbell Bench Press

    20kg 10
    60kg 5
    80kg 2
    100kg 1
    110kg 1
    115kg 1

    100kg 3,3,3

    Barbell Press

    40kg 1
    50kg 1
    55kg 1
    60kg 1
    65kg X

    55kg 3,3,3

    Barbell Incline Bench Press 55kg 10,10,10
    Dips 10,10,10
    Dumbbell Lateral Raise 15kg 9,8,8
    Cable Cross Overs 32kg 7,6,4
    Cable Tricep Pushdown 34kg 10,8,8

    Good session
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  8. #1058
    beast mode NickelArse's Avatar
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    18th February Legs Workout 81.0kg

    Barbell Low Bar Back Squat (belt and sleeves) 102.5kg 6,6,6,6 (6x4 @ 70% 1RM)
    Barbell Front Squat (belt and sleeves) 60kg 3,3,3
    Leg Press 160kg 6,6,6
    Calf Press 240kg 15,12,12
    Hack Squat (belt and sleeves) 80kg 4,4,4
    Leg Extensions 55kg 8,8,8
    Superset with
    Standing Calf Raise 60kg 10,10,10
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  9. #1059
    beast mode NickelArse's Avatar
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    19th February Push Workout 81.8kg

    Barbell Bench Press

    20kg 10
    60kg 3,3 (10 second eccentric)
    80kg 2
    100kg 1
    110kg 1
    120kg 1 - Was training with a mate so had a spot for this one, was touch and go and my bum lifted off the bench so not legal by a long shot but still decent weight

    100kg 4,3,3

    Dips 15,15,15
    Dumbbell Lateral Raise 15kg 9,8,8
    Cable Cross Overs 32kg 8,6,5
    Cable Tricep Pushdown 34kg 10,10,8
    Dumbbell Standing Shoulder Press 20kg 5,5,5
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  10. #1060
    beast mode NickelArse's Avatar
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    So look, in an ideal world I wouldn’t have trained this morning. I’d had 3 pretty big sessions in a row and was concerned I hadn’t fully recovered but I won’t be able to hit the gym tomorrow so wanted to show horn in a workout today. Definitely want at peak strength but still a decent session

    20th February Pull Workout 81.1kg

    Mixed Grip Barbell Deadlift

    60kg 10
    100kg 5
    140kg 2
    180kg 1
    220kg X only got this about an inch off the ground. Missed it by miles
    180kg 1
    200kg 1

    Pullups 10,10,10
    Dumbbell Row 50kg 6,5,5
    Mixed Grip Barbell Shrugs 170kg 6,6,6
    EZ Bar Bicep Curl 48kg 4,4,4
    Single Arm Lat Pulldown 35kg 7,6,6
    Hammer Curl 22.5kg 4,4,4
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  11. #1061
    beast mode NickelArse's Avatar
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    My ITB was really tight when I was back squatting and doing leg press. Wasn’t able to really get in the zone.

    24th February Legs Workout 81.8kg

    Barbell Low Bar Back Squat (belt and sleeves)

    20kg 10
    60kg 5
    80kg 2
    100kg 1
    120kg 1
    140kg 1,1

    100kg 2,2,2

    Barbell Front Squat (belt and sleeves)

    85kg 1
    95kg 1
    100kg 1

    60kg 4,4,4

    Leg Press 160kg 6,3,3
    Calf Press 240kg 15,12,12
    Hack Squat (belt and sleeves) 90kg 3,3,3
    Leg Extensions 55kg 10,10,10
    Superset with
    Standing Calf Raise 70kg 10,8,9
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  12. #1062
    beast mode NickelArse's Avatar
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    Been training in the afternoon instead of the early morning, all the literature I've ever seen suggests training after eating and after being awake for more than 2 hours is advantageous but I really struggle to get in the zone.

    25th February Pull Workout 81.2kg

    Pullups 16,10,8
    Dumbbell Row 50kg 6,6,6
    Mixed Grip Barbell Shrugs 170kg 6,6,6
    EZ Bar Bicep Curl 48kg 4,4,4
    Single Arm Lat Pulldown 34kg 6,6,6
    Mixed Grip Cable Row 95kg 5,5,5
    Hammer Curl 22.5kg 7,7,7
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  13. #1063
    beast mode NickelArse's Avatar
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    26th February Push Workout 81.6kg

    Barbell Bench Press 100kg 5,4,3
    Barbell Incline Bench Press 80kg 2,2,2
    Dips 10,10,10
    Dumbbell Lateral Raise 15kg 10,10,10
    Dumbbell Bench Press 32.5kg 10,10,10
    Ez Bar Skullcrushers 35kg 4,4,4
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  14. #1064
    beast mode NickelArse's Avatar
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    Got heaps of work on for the next few months. Gonna take a break from lifting heavy. I’ll still be hitting the gym 5 days a week but need to preserve my energy for some long days at the office.
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  15. #1065
    beast mode NickelArse's Avatar
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    Becoming convinced that heavy deadlifts are some kind of potent virility serum (for me at least).

    Every time I cut them from my routine within a few weeks I nearly always end up struggling for gym/diet motivation. Bring them back and I'm always back on the wagon. Really weird.
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  16. #1066
    beast mode NickelArse's Avatar
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    Training's been getting more frequent and more intense, bench press, deadlift and dips have been really strong lately. Luckily it's not interfering with my work schedule any more. Diet has been massively improving too.

    Might even start logging again.
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  17. #1067
    beast mode NickelArse's Avatar
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    Time to get logging again, to start off with here's Sunday's Leg Workout

    12th June Legs Workout 84.9kg

    Squat (Barbell)
    Set 1: 20 kg/44 lbs × 10
    Set 2: 60 kg/132 lbs × 5
    Set 3: 80 kg/176 lbs × 2
    Set 4: 100 kg/220 lbs × 7
    Set 5: 100 kg/220 lbs × 6
    Set 6: 100 kg/220 lbs × 6

    Front Squat (Barbell)
    Set 1: 60 kg/132 lbs × 8
    Set 2: 60 kg/132 lbs × 8
    Set 3: 60 kg/132 lbs × 8

    Good Morning (Barbell)
    Set 1: 60 kg/132 lbs × 6
    Set 2: 60 kg/132 lbs × 6
    Set 3: 60 kg/132 lbs × 6

    Hack Squat
    Set 1: 70 kg/154 lbs × 5
    Set 2: 70 kg/154 lbs × 5
    Set 3: 70 kg/154 lbs × 5

    Calf Press on Leg Press
    Set 1: 130 kg/286 lbs × 10
    Set 2: 130 kg/286 lbs × 10
    Set 3: 130 kg/286 lbs × 10

    Leg Extension (Machine)
    Set 1: 45 kg/99 lbs × 8
    Set 2: 45 kg/99 lbs × 8
    Set 3: 45 kg/99 lbs × 8
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  18. #1068
    beast mode NickelArse's Avatar
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    Got a slight forearm strain that I'm still overcoming (seems to be on the mend) so I've been taking it easy with anything involving elbow flexion (pull ups, rows, bicep curls, chins) but went hard with some heavyish deads this morning

    14th June Pull Workout

    Deadlift (Barbell)
    Set 1: 60 kg/132 lbs × 10
    Set 2: 100 kg/220 lbs × 5
    Set 3: 140 kg/308 lbs × 2
    Set 4: 180 kg/396 lbs × 1
    Set 5: 210 kg/462 lbs × 1
    Set 6: 140 kg/308 lbs × 6
    Set 7: 140 kg/308 lbs × 6
    Set 8: 140 kg/308 lbs × 6

    Pull Up
    Set 1: 6 reps
    Set 2: 6 reps
    Set 3: 6 reps

    Shrug (Barbell)
    Set 1: 140 kg/308 lbs × 8
    Set 2: 140 kg/308 lbs × 8
    Set 3: 140 kg/308 lbs × 8

    Bent Over One Arm Row (Dumbbell)
    Set 1: 40 kg/88 lbs × 5
    Set 2: 40 kg/88 lbs × 5
    Set 3: 40 kg/88 lbs × 5

    Bicep Curl (Barbell)
    Set 1: 33 kg/72.6 lbs × 5
    Set 2: 33 kg/72.6 lbs × 5
    Set 3: 33 kg/72.6 lbs × 5

    Seated Row (Cable)
    Set 1: 77 kg/169.4 lbs × 5
    Set 2: 77 kg/169.4 lbs × 5
    Set 3: 77 kg/169.4 lbs × 5

    Hammer Curl (Dumbbell)
    Set 1: 10 kg/22 lbs × 5
    Set 2: 10 kg/22 lbs × 5
    Set 3: 10 kg/22 lbs × 5

    Chin Up
    Set 1: 5 reps
    Set 2: 5 reps
    Set 3: 5 reps
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  19. #1069
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    Nice weighted dips this morning

    15th June Push Workout 84.4kg

    Triceps Dip
    Set 1: 3 reps
    Set 2: +30 kg/66 lbs × 9
    Set 3: +30 kg/66 lbs × 7
    Set 4: +30 kg/66 lbs × 6

    Bench Press (Barbell)
    Set 1: 80 kg/176 lbs × 6
    Set 2: 80 kg/176 lbs × 6
    Set 3: 80 kg/176 lbs × 6

    Incline Bench Press (Barbell)
    Set 1: 60 kg/132 lbs × 6
    Set 2: 60 kg/132 lbs × 6
    Set 3: 60 kg/132 lbs × 6

    Lateral Raise (Dumbbell)
    Set 1: 12.5 kg/27.5 lbs × 8
    Set 2: 12.5 kg/27.5 lbs × 8
    Set 3: 12.5 kg/27.5 lbs × 8

    Skullcrusher (EZ Bar)
    Set 1: 35 kg/77 lbs × 6
    Set 2: 35 kg/77 lbs × 5
    Set 3: 35 kg/77 lbs × 4

    Seated Overhead Press (Dumbbell)
    Set 1: 20 kg/44 lbs × 10
    Set 2: 20 kg/44 lbs × 8
    Set 3: 20 kg/44 lbs × 8

    Triceps Pushdown (Cable)
    Set 1: 32 kg/70.4 lbs × 10
    Set 2: 32 kg/70.4 lbs × 7
    Set 3: 32 kg/70.4 lbs × 6
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  20. #1070
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    Working my way back up towards some decent 1RM numbers, 140kg/308lbs didn't feel too bad, glutes were pretty tight though, might need to do a bit of stretching to get my mobility right.

    17th June Legs Workout 84.4kg

    Squat (Barbell) (Low Bar, Sleeves and Belt)
    Set 1: 20 kg/44 lbs × 10
    Set 2: 60 kg/132 lbs × 5
    Set 3: 80 kg/176 lbs × 2
    Set 4: 100 kg/220 lbs × 1
    Set 5: 110 kg/242 lbs × 1
    Set 6: 120 kg/264 lbs × 1
    Set 7: 130 kg/286 lbs × 1
    Set 8: 135 kg/297 lbs × 1
    Set 9: 140 kg/308 lbs × 1
    Set 10: 100 kg/220 lbs × 5
    Set 11: 100 kg/220 lbs × 4
    Set 12: 100 kg/220 lbs × 4

    Front Squat (Barbell) (Sleeves and Belt)
    Set 1: 60 kg/132 lbs × 8
    Set 2: 60 kg/132 lbs × 8
    Set 3: 60 kg/132 lbs × 8

    Good Morning (Barbell)
    Set 1: 60 kg/132 lbs × 5
    Set 2: 60 kg/132 lbs × 5
    Set 3: 60 kg/132 lbs × 5

    Calf Press on Leg Press
    Set 1: 130 kg/286 lbs × 10
    Set 2: 130 kg/286 lbs × 10
    Set 3: 130 kg/286 lbs × 10

    Leg Extension (Machine)
    Set 1: 45 kg/99 lbs × 8
    Set 2: 45 kg/99 lbs × 8
    Set 3: 45 kg/99 lbs × 8
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  21. #1071
    beast mode NickelArse's Avatar
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    Forearm still on the mend, 90% recovered I rekon but I'm still taking it easy

    18th June Pull Workout 85.1kg

    Deadlift (Barbell)
    Set 1: 60 kg/132 lbs × 10
    Set 2: 100 kg/220 lbs × 5
    Set 3: 140 kg/308 lbs × 10
    Set 4: 140 kg/308 lbs × 6
    Set 5: 140 kg/308 lbs × 6

    Pull Up
    Set 1: 6 reps
    Set 2: 6 reps
    Set 3: 6 reps

    Bent Over One Arm Row (Dumbbell)
    Set 1: 40 kg/88 lbs × 6
    Set 2: 40 kg/88 lbs × 6
    Set 3: 40 kg/88 lbs × 6

    Shrug (Barbell)
    Set 1: 140 kg/308 lbs × 8
    Set 2: 140 kg/308 lbs × 8
    Set 3: 140 kg/308 lbs × 8

    Bicep Curl (EZ Bar)
    Set 1: 33 kg/72.6 lbs × 6
    Set 2: 33 kg/72.6 lbs × 6
    Set 3: 33 kg/72.6 lbs × 6

    Seated Row (Cable)
    Set 1: 77 kg/169.4 lbs × 6
    Set 2: 77 kg/169.4 lbs × 6
    Set 3: 77 kg/169.4 lbs × 6

    Hammer Curl (Dumbbell)
    Set 1: 10 kg/22 lbs × 8
    Set 2: 10 kg/22 lbs × 8
    Set 3: 10 kg/22 lbs × 8

    Chin Up
    Set 1: 5 reps
    Set 2: 5 reps
    Set 3: 5 reps
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  22. #1072
    beast mode NickelArse's Avatar
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    Forearm still a bit knackered, made an appointment with the physio for this afternoon.

    Good dips this morning though

    20th June Push Workout 86.4kg

    Triceps Dip
    Set 1: 3 reps
    Set 2: +30 kg/66 lbs × 11
    Set 3: +30 kg/66 lbs × 6
    Set 4: +30 kg/66 lbs × 6

    Bench Press (Barbell)
    Set 1: 80 kg/176 lbs × 8
    Set 2: 80 kg/176 lbs × 6
    Set 3: 80 kg/176 lbs × 8

    Lateral Raise (Dumbbell)
    Set 1: 12.5 kg/27.5 lbs × 8
    Set 2: 12.5 kg/27.5 lbs × 8
    Set 3: 12.5 kg/27.5 lbs × 8

    Incline Bench Press (Barbell)
    Set 1: 60 kg/132 lbs × 8
    Set 2: 60 kg/132 lbs × 8
    Set 3: 60 kg/132 lbs × 8

    Skullcrusher (EZ Bar)
    Set 1: 35 kg/77 lbs × 6
    Set 2: 35 kg/77 lbs × 5
    Set 3: 35 kg/77 lbs × 5

    Seated Overhead Press (Dumbbell)
    Set 1: 20 kg/44 lbs × 8
    Set 2: 20 kg/44 lbs × 6
    Set 3: 20 kg/44 lbs × 6

    Chest Fly (Dumbbell)
    Set 1: 17.5 kg/38.5 lbs × 8
    Set 2: 17.5 kg/38.5 lbs × 8
    Set 3: 17.5 kg/38.5 lbs × 6
    Last edited by NickelArse; 06-19-2022 at 05:18 PM.
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  23. #1073
    beast mode NickelArse's Avatar
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    Turns out it’s a bicep strain not a forearm strain. Hopefully the physio gets things on the mend.
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  24. #1074
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    Gonna take time off from anything activating my biceps while I hit my rehab exercises for the next week. That almost takes all upper body exercises off the agenda. Leaves more room for Squats and Deads tho
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  25. #1075
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    Decent 100kg squats today

    22nd June Legs Workout 85.1kg

    Squat (Barbell) (Low Bar, Sleeves and Belt)
    Set 1: 20 kg/44 lbs × 10
    Set 2: 60 kg/132 lbs × 5
    Set 3: 80 kg/176 lbs × 2
    Set 4: 100 kg/220 lbs × 10
    Set 5: 100 kg/220 lbs × 7
    Set 6: 100 kg/220 lbs × 7

    Front Squat (Barbell) (Sleeves and Belt)
    Set 1: 60 kg/132 lbs × 6
    Set 2: 60 kg/132 lbs × 6
    Set 3: 60 kg/132 lbs × 6

    Good Morning (Barbell)
    Set 1: 60 kg/132 lbs × 6
    Set 2: 60 kg/132 lbs × 6
    Set 3: 60 kg/132 lbs × 6

    Seated Calf Raise (Machine)
    Set 1: 60 kg/132 lbs × 6
    Set 2: 60 kg/132 lbs × 6
    Set 3: 60 kg/132 lbs × 8

    Leg Press
    Set 1: 130 kg/286 lbs × 6
    Set 2: 130 kg/286 lbs × 6
    Set 3: 130 kg/286 lbs × 6

    Calf Press on Leg Press
    Set 1: 130 kg/286 lbs × 7
    Set 2: 130 kg/286 lbs × 7
    Set 3: 130 kg/286 lbs × 7
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  26. #1076
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    Heavy deads and a few other light upper body things, not wanting to overload my bicep with elbow flexion

    24th June Deadlift Workout 85.8kg

    Deadlift (Barbell)
    Set 1: 60 kg/132 lbs × 10
    Set 2: 100 kg/220 lbs × 5
    Set 3: 140 kg/308 lbs × 2
    Set 4: 180 kg/396 lbs × 1
    Set 5: 215 kg/473 lbs × 1
    Set 6: 140 kg/308 lbs × 3
    Set 7: 140 kg/308 lbs × 3
    Set 8: 140 kg/308 lbs × 3

    Shrug (Barbell)
    Set 1: 140 kg/308 lbs × 8
    Set 2: 140 kg/308 lbs × 8
    Set 3: 140 kg/308 lbs × 8

    Bench Press (Barbell)
    Set 1: 60 kg/132 lbs × 5
    Set 2: 60 kg/132 lbs × 5
    Set 3: 60 kg/132 lbs × 5

    Triceps Dip
    Set 1: 4 reps
    Set 2: 4 reps
    Set 3: 4 reps

    Overhead Press (Barbell)
    Set 1: 20 kg/44 lbs × 6
    Set 2: 20 kg/44 lbs × 6
    Set 3: 20 kg/44 lbs × 6
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  27. #1077
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    Good heavy squats session, I had 145kg in me but I'm overcoming a bit of hip tightness so didn't want to push it too hard

    26th June Legs Workout 85.4kg

    Squat (Barbell) (Low Bar, Sleeves and Belt)
    Set 1: 20 kg/44 lbs × 10
    Set 2: 60 kg/132 lbs × 5
    Set 3: 80 kg/176 lbs × 2
    Set 4: 100 kg/220 lbs × 1
    Set 5: 120 kg/264 lbs × 1
    Set 6: 130 kg/286 lbs × 1
    Set 7: 140 kg/308 lbs × 1
    Set 8: 100 kg/220 lbs × 6
    Set 9: 100 kg/220 lbs × 4
    Set 10: 100 kg/220 lbs × 4

    Front Squat (Barbell) (Sleeves and Belt)
    Set 1: 60 kg/132 lbs × 5
    Set 2: 60 kg/132 lbs × 5
    Set 3: 60 kg/132 lbs × 5

    Good Morning (Barbell)
    Set 1: 60 kg/132 lbs × 6
    Set 2: 60 kg/132 lbs × 6
    Set 3: 60 kg/132 lbs × 6

    Hack Squat
    Set 1: 70 kg/154 lbs × 5
    Set 2: 70 kg/154 lbs × 5
    Set 3: 70 kg/154 lbs × 5

    Calf Press on Leg Press
    Set 1: 130 kg/286 lbs × 12
    Set 2: 130 kg/286 lbs × 10
    Set 3: 130 kg/286 lbs × 10

    Leg Extension (Machine)
    Set 1: 50 kg/110 lbs × 8
    Set 2: 50 kg/110 lbs × 8
    Set 3: 50 kg/110 lbs × 8
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  28. #1078
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    Got a follow up physio appointment today, hopefully I'm clear to start some more bicep work
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  29. #1079
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    Deadlift volume day and a few other light upper body things, still rehabbing my bicep

    28th June Deadlift Workout 84.9kg

    Deadlift (Barbell)
    Set 1: 60 kg/132 lbs × 10
    Set 2: 100 kg/220 lbs × 5
    Set 3: 140 kg/308 lbs × 12 this really took it out of me
    Set 4: 140 kg/308 lbs × 5
    Set 5: 140 kg/308 lbs × 5

    Shrug (Barbell)
    Set 1: 140 kg/308 lbs × 8
    Set 2: 140 kg/308 lbs × 8
    Set 3: 140 kg/308 lbs × 8

    Bench Press (Barbell)
    Set 1: 60 kg/132 lbs × 8
    Set 2: 60 kg/132 lbs × 8
    Set 3: 60 kg/132 lbs × 8

    Triceps Dip
    Set 1: 8 reps
    Set 2: 8 reps
    Set 3: 8 reps

    Seated Overhead Press (Dumbbell)
    Set 1: 15 kg/33 lbs × 8
    Set 2: 15 kg/33 lbs × 8
    Set 3: 15 kg/33 lbs × 8

    Bicep Rehab

    Hammer Curl (Dumbbell)
    Set 1: 5 kg/11 lbs × 8
    Set 2: 5 kg/11 lbs × 8
    Set 3: 5 kg/11 lbs × 8
    Set 4: 5 kg/11 lbs × 8
    Set 5: 5 kg/11 lbs × 8
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  30. #1080
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: Adelaide, Australia
    Posts: 2,785
    Rep Power: 30559
    NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000) NickelArse has much to be proud of. One of the best! (+20000)
    NickelArse is offline
    Bit of a shhitshow this morning, was hoping to hit a 150kg single in wraps but a) felt like crap this morning and b) couldn't get the wraps on. Need some practice at home putting the wraps on lol

    Bicep rehab seems to be tracking along nicely

    30th June Legs Workout 84.6kg

    Squat (Barbell)
    Set 1: 20 kg/44 lbs × 10
    Set 2: 60 kg/132 lbs × 5
    Set 3: 80 kg/176 lbs × 2
    Set 4: 100 kg/220 lbs × 1
    Set 5: 120 kg/264 lbs × 1
    Set 6: 120 kg/264 lbs × 1

    Good Morning (Barbell)
    Set 1: 60 kg/132 lbs × 6
    Set 2: 60 kg/132 lbs × 6
    Set 3: 60 kg/132 lbs × 6

    Seated Calf Raise (Machine)
    Set 1: 60 kg/132 lbs × 8
    Set 2: 60 kg/132 lbs × 8
    Set 3: 60 kg/132 lbs × 8

    Leg Press
    Set 1: 130 kg/286 lbs × 8
    Set 2: 130 kg/286 lbs × 8
    Set 3: 130 kg/286 lbs × 8

    Calf Press on Leg Press
    Set 1: 130 kg/286 lbs × 10
    Set 2: 130 kg/286 lbs × 10
    Set 3: 130 kg/286 lbs × 10

    Bicep Rehab

    Hammer Curl (Dumbbell)
    Set 1: 6 kg/13.2 lbs × 8
    Set 2: 6 kg/13.2 lbs × 8
    Set 3: 6 kg/13.2 lbs × 8
    Set 4: 6 kg/13.2 lbs × 8
    Set 5: 6 kg/13.2 lbs × 8

    Bicep Curl (Dumbbell) (Pronated Grip)
    Set 1: 6 kg/13.2 lbs × 8
    Set 2: 6 kg/13.2 lbs × 8
    Set 3: 6 kg/13.2 lbs × 8
    Set 4: 6 kg/13.2 lbs × 8
    Set 5: 6 kg/13.2 lbs × 8
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