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  1. #241
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 31
    Posts: 261
    Rep Power: 518
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    LOWER DAY 1 CYCLE 7

    back squat (target 4 sets, 32 reps)

    63.5 kg x3
    63.5x4
    63.5x5
    63.5x6
    total reps: 18

    started feeling something in my right knee joint so took it easy

    hack squat (target: 3 sets, 30 reps) (previous best: 15 reps)

    22.5x7
    22.5x3
    22.5x4
    total reps: 14

    deadlift (target 2 sets, 12 reps)

    40x3
    40x4
    total reps: 7

    abs/calves superset (weighted crunches/calf raise right/calf raise left) (target 3 sets, 73 reps)

    20x16 / 20x16 / 20x16
    20x25 / 20x16 / 20x16
    20x16 / 20x16 / 20x25
    total reps: 57 / 48 / 57





    Cheers,

    StrongBigLean
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  2. #242
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 31
    Posts: 261
    Rep Power: 518
    StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250)
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    UPPER DAY 2 CYCLE 7

    weigh in: 83 kg

    bench press (target: 4 sets, 32 reps) (previous best: 24 reps)

    51x9
    51x8
    51x7
    51x3
    total reps: 27

    barbell curl/skullcrushers superset (target: 3 sets, 30 reps) (previous best: 26 / 26 )

    23.5x11 / 17.5x11
    23.5x11 / 17.5x11
    23.5x9 / 17.5x8
    total reps: 31 / 30

    barbell row (target: 4 sets, 32 reps) (previous best: 27 reps)

    68.5x12
    68.5x8
    68.5x7
    68.5x5
    total reps: 32 (not the best form)

    shoulder press (target: 3 sets, 25 reps) (previous best: 19 reps)

    31x7
    31x5
    31x4
    total reps: 16

    pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 24 reps)

    bodyweight x2
    bodyweight x4
    bodyweight x7
    total reps: 13

    lateral raise/barbell shrug superset (target: 3 sets, 34/30 reps)

    5x12 / 45x11
    5x10 / 45x10
    5x7 / 45x11
    total reps: 29 / 32





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  3. #243
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 31
    Posts: 261
    Rep Power: 518
    StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250)
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    LOWER DAY 2 CYCLE 7

    weigh in: 83 kg

    back squat (target: 4 sets, 32 reps) (previous best: 18 reps)

    63.5x9
    63.5x9
    63.5x8
    63.5x6
    total reps: 32

    Romanian deadlift (target: 3 sets, 30 reps)

    45x12
    45x10
    45x9
    total reps: 31

    abs/calves superset (weighted crunches/calf raise right/calf raise left) (target: 3 sets, 73 reps)

    20x25 / 20x20 / 20x20
    20x16 / 20x16 / 20x16
    20x16 / 20x16 / 20x16
    total reps: 57 / 52 / 52





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    StrongBigLean
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  4. #244
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 31
    Posts: 261
    Rep Power: 518
    StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250)
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    UPPER DAY 1 CYCLE 8

    Weigh in: 83.5 kg

    back squat (heavy weights, low reps)

    70x1
    75x1
    80x1

    bench press (target: 4 sets, 32 reps) (previous best: 27 reps)

    51x9
    51x9
    51x7
    51x4
    total reps: 29

    barbell row (target: 4 sets, 32 reps)

    68.5x10
    68.5x9
    68.5x8
    68.5x7
    total reps: 34

    shoulder press (target: 3 sets, 25 reps) (previous best: 19 reps)

    31x8
    31x7
    31x5
    total reps: 20

    pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 24 reps)

    bodyweight x4
    bodyweight x5
    bodyweight x6
    total reps: 15

    deadlift (heavy weights, low reps)

    70x1
    75x1
    80x1





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    StrongBigLean
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  5. #245
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 31
    Posts: 261
    Rep Power: 518
    StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250)
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    LOWER DAY 1 CYCLE 8

    back squat (target 4 sets, 32 reps)

    65 kg x3
    65x4
    65x5
    65x6
    total reps: 18

    deadlift (target 2 sets, 12 reps)

    68.5x6
    68.5x7
    total reps: 13

    hack squat (target: 3 sets, 30 reps) (previous best: 15 reps)

    22.5x4
    22.5x6
    22.5x8
    total reps: 18

    abs/calves superset (weighted crunches/calf raise right/calf raise left) (target 3 sets, 73 reps)

    20x16 / 20x16 / 20x16
    20x16 / 20x16 / 20x16
    20x16 / 20x16 / 20x16
    total reps: 48 / 48 / 48





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    StrongBigLean
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  6. #246
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 31
    Posts: 261
    Rep Power: 518
    StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250)
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    UPPER DAY 2 CYCLE 8

    back squat (heavy weights, low reps)

    75x1
    80x1
    82.5x1

    bench press (target: 4 sets, 32 reps) (previous best: 29 reps)

    51x9
    51x8
    51x7
    51x4
    total reps: 28

    barbell row (target: 4 sets, 32 reps)

    67.5x9
    70x7
    70x5
    70x4
    total reps: 25

    shoulder press (target: 3 sets, 25 reps) (previous best: 20 reps)

    31x8
    31x6
    31x4
    total reps: 18

    pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 24 reps)

    bodyweight x4
    bodyweight x6
    bodyweight x8
    total reps: 18

    barbell curl/skullcrushers superset (target: 3 sets, 30 reps)

    25x11 / 18.5x9
    25x7 / 18.5x10
    25x5 / 18.5x5
    total reps: 23 / 24

    lateral raise/barbell shrug superset (target: 3 sets, 34/30 reps)

    5x10 / 47.5x8
    5x9 / 47.5x8
    5x8 / 47.5x8
    total reps: 27 / 24

    deadlift (heavy weights, low reps)

    75x1
    82.5x1
    85x1





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    StrongBigLean
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  7. #247
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 31
    Posts: 261
    Rep Power: 518
    StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250)
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    LOWER DAY 2 CYCLE 8

    weigh in: 83 kg

    bench press (heavy weights, low reps)
    57.5x1

    back squat (target: 4 sets, 32 reps) (previous best: 18 reps)

    65x7
    65x8
    65x6
    65x2
    total reps: 23

    shoulder press (heavy weights, low reps)
    37.5x1
    38.5x0

    Romanian deadlift (target: 3 sets, 30 reps)

    47.5x11
    47.5x10
    47.5x9
    total reps: 30

    abs/calves superset (weighted crunches/calf raise right/calf raise left) (target: 3 sets, 73 reps)

    20x25 / 20x16 / 20x16
    20x25 / 20x16 / 20x16
    20x23 / 20x16 / 20x16
    total reps: 73 / 48 / 48

    barbell curl (heavy weights, low reps)
    30x1
    31x1
    32.5x1





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    StrongBigLean
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  8. #248
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 31
    Posts: 261
    Rep Power: 518
    StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250)
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    25/9/21

    UPPER DAY 1 CYCLE 9

    I have a bit of a chest infection so did light weights today.

    bench press (target: 4 sets, 32 reps)

    40x12
    40x8
    40x6
    40x6
    total reps: 32

    barbell row (target: 4 sets, 32 reps)

    50x12
    50x8
    50x6
    50x6
    total reps: 32

    shoulder press (target: 3 sets, 25 reps)

    25x12
    25x8
    25x5
    total reps: 25

    pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 24 reps)

    bodyweight x6
    bodyweight x3
    bodyweight x1
    total reps: 10





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    StrongBigLean
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  9. #249
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 31
    Posts: 261
    Rep Power: 518
    StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250)
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    2/10/21

    LOWER DAY 1 CYCLE 9

    I have a bit of a chest infection so did light weights today.

    back squat

    30 kg x8
    30x8
    30x8
    30x8
    total reps: 32

    deadlift

    40x6
    40x6
    total reps: 12

    hack squat (previous best: 18 reps)

    22.5x7
    22.5x6
    22.5x6
    total reps: 19

    abs/calves superset (weighted crunches/calf raise right/calf raise left)

    10x10 / 10x10 / 10x10
    10x10 / 10x10 / 10x14
    10x10 / 10x10 / 10x10
    total reps: 30 / 30 / 34





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    StrongBigLean
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  10. #250
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 31
    Posts: 261
    Rep Power: 518
    StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250)
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    UPPER DAY 2 CYCLE 9

    I have a bit of a chest infection so did light weights today.

    shoulder press

    22.5 kg x9
    22.5x8
    22.5x8
    total reps: 25

    barbell row

    40x9
    40x8
    40x8
    40x7
    total reps: 32

    bench press

    30x9
    30x8
    30x8
    30x7
    total reps: 32

    lateral raise/barbell shrug superset

    2.5x11 / 30x11
    2.5x10 / 30x10
    2.5x9 / 30x9
    total reps: 30 / 30

    pullups (close grip palms facing me)

    bodyweight x4
    bodyweight x4
    bodyweight x2
    total reps: 10

    barbell curl/skullcrushers superset

    20x11 / 10x11
    20x10 / 10x10
    20x9 / 10x9
    total reps: 30 / 30





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    StrongBigLean
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  11. #251
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 31
    Posts: 261
    Rep Power: 518
    StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250)
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    LOWER DAY 2 CYCLE 9

    After starting listening to Arnie's autobiography, I'm going to try shocking the muscle by doing heavier weights and lower reps this time.

    weigh in: 82.5 kg

    back squat

    70x2
    70x3
    70x3
    70x3
    70x4
    70x3
    70x2
    72.5x2
    72.5x2
    72.5x1
    (my form was not great for some of these)

    Romanian deadlift

    55x5
    55x7
    55x8
    60x5
    60x5
    60x5
    60x5
    62.5x5
    62.5x4
    62.5x6
    62.5x5

    abs/calves superset (weighted crunches/calf raise right/calf raise left) (target: 3 sets, 73 reps)

    20x25 / 20x25 / 20x25
    20x25 / 20x25 / 20x25
    20x25 / 20x25 / 20x25
    total reps: 75 / 75 / 75





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    StrongBigLean
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  12. #252
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 31
    Posts: 261
    Rep Power: 518
    StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250)
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    UPDATE on workouts 7/10/21:

    So recently I've been doing 2 workouts per week and before that I was doing 1 workout per week. This ties in with what my self-development coach has recommended: to build consistency first rather than intensity. Often in my life I've tried to start a habit very intensely but have only succeeded for about 4-5 months. For instance, I used to do a workout program that I found on this forum called "All Pro's Simple Beginner Routine" which was a 5 week cycle in which I worked out 3 times per week. I think I did 3-4 cycles in a row which is about 15-20 weeks or 4-5 months. But then when university re-started and I had other commitments then it all fell away and I ended up doing 0 workouts per week for several months. So I'm happy with doing 2 workouts per
    Last edited by StrongBigLean; Yesterday at 10:29 PM.
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  13. #253
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 31
    Posts: 261
    Rep Power: 518
    StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250)
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    9/10/21

    UPPER DAY 1 CYCLE 10

    weigh in: 83 kg

    bench press (target: 4 sets, 32 reps) (previous best: 29 reps)

    51x9
    51x9
    51x8
    51x6

    reps: 32

    51x3
    47.5x5
    47.5x4 (fail)
    42.5x6
    42.5x6 (fail)
    42.5x5 (fail)
    42.5x4 (fail)
    40x5 (fail)

    barbell row (target: 4 sets, 32 reps)

    70x9
    70x9
    70x7
    70x5

    reps: 30

    70x3
    60x8
    60x6
    60x6 (fail)
    60x5 (fail)
    60x5 (fail)
    60x4 (fail)
    57.5x4 (fail)

    shoulder press (target: 3 sets, 25 reps) (previous best: 20 reps)

    31x3
    31x3
    31x2

    reps: 8

    25x4
    20x7
    20x6
    20x6
    20x7
    22.5x5
    22.5x5

    pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 24 reps)

    bodyweight x4
    bodyweight x4
    bodyweight x4

    reps: 12

    bodyweight x4
    bodyweight x4
    bodyweight x5
    bodyweight x4
    bodyweight x3

    total reps: 32





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    StrongBigLean
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  14. #254
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 31
    Posts: 261
    Rep Power: 518
    StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250)
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    LOWER DAY 1 CYCLE 10

    back squat (target 4 sets, 32 reps) (previous best: 23 reps)

    65 kg x3
    65x4
    65x5
    65x6
    total reps: 18

    deadlift (target 2 sets, 12 reps)

    70x7
    70x6
    total reps: 13

    hack squat (target: 3 sets, 30 reps) (previous best: 19 reps)

    22.5x11
    22.5x11
    22.5x9
    total reps: 31

    abs/calves superset (weighted crunches/calf raise right/calf raise left) (target 3 sets, 76 reps)

    20x16 / 20x16 / 20x16
    20x17 / 20x17 / 20x17
    20x18 / 20x18 / 20x18
    total reps: 51 / 51 / 51





    Cheers,

    StrongBigLean
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  15. #255
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 31
    Posts: 261
    Rep Power: 518
    StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250)
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    UPPER DAY 2 CYCLE 10 (PART 1)

    weigh in: 83 kg

    pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 24 reps)

    bodyweight x12
    bodyweight x10
    bodyweight x9
    total reps: 31

    bench press (target: 4 sets, 32 reps)

    52.5x4
    52.5x4
    52.5x4
    52.5x5
    total reps: 17

    barbell row (target: 4 sets, 32 reps) (previous best: 30 reps)

    70x4
    70x4
    70x3
    70x6
    total reps: 17

    shoulder press (target: 3 sets, 25 reps) (previous best: 20 reps)

    31x9
    31x9
    31x7
    total reps: 25

    I felt a twinge in my lower back after doing that last set of shoulder press so I didn't finish the rest of the workout.





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    StrongBigLean
    Last edited by StrongBigLean; Yesterday at 09:08 PM.
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  16. #256
    Registered User StrongBigLean's Avatar
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    Age: 31
    Posts: 261
    Rep Power: 518
    StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250) StrongBigLean has a spectacular aura about. (+250)
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    UPPER DAY 2 CYCLE 10 (PART 2)

    weigh in: 84 kg

    barbell curl/skullcrushers superset (target: 3 sets, 30 reps) (previous best: 23 / 24)

    25x12 / 18.5x12
    25x10 / 18.5x10
    25x10 / 18.5x10
    total reps: 32 / 32

    lateral raise/barbell shrug superset (target: 3 sets, 34/30 reps) (previous best: __ / 24)

    5x12 / 47.5x12
    5x12 / 47.5x12
    5x11 / 47.5x12
    total reps: 35 / 36





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    StrongBigLean
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