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  1. #1
    T-Shirt Brah hmenen's Avatar
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    Log of a permabulker

    Thought I should make a log, 1 year of bulking I've gone from
    Lift|before|current
    Bench|45x1|72.5x10
    Squat|30x1|90x10
    Deadlift|80x1|150x5

    Last time I lifted
    Bench
    75x7 (missed 8, wanted 10)
    75x5
    Close grip pause 70x1
    Something was off

    Deadlift
    WU singles
    60, 80, 100, 120, 140
    Goal was 160x3, couldn't even break it off the ground

    Box squats
    Sets of 6 with
    60,70,80,90,100x6 PR

    front squats
    Sets of 8 with
    20,30,40,50,60x2(dropped the bar on 3 .) PR

    Bench dips sets of 10
    Me,10,20,30,35PR

    Barbell row
    Sets of 10 I think
    60,70,80,90,100, (cheating on the last couple sets)

    NEXT is
    75x10 Bench
    105x? BS
    60x5-8FS
    DL 140x2x5
    Last edited by hmenen; 01-01-2015 at 01:29 PM.
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  2. #2
    T-Shirt Brah hmenen's Avatar
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    hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000)
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    Also, I measured my arms last night after doing some curls and they were 16", which is cool since one of my goals this year was 16" arms
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  3. #3
    T-Shirt Brah hmenen's Avatar
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    Today's workout;

    Deadlifts first(I usually do them after benching)
    140x2x5 easy

    Bench
    75x8 missed 9 ugly PR (misgrooved last few reps)
    75x7 ugly again

    Squat
    85x7
    85x5
    Disgusting form, ditching back squats for a while and focussing on front and box squats

    Bench dips
    Sets of 10 with
    Me, 10, 20, 30, then 40x6 PR had more

    Leg press
    Sets of 7 with
    1,2,3 plates per side. Then 4ppsx2x4 PR(could have done more but quads cramped?)

    Fluff work

    Notes: stop back squatting till 2plate front squat and 3 plate box squat, then come back to them, to strengthen quads and fix form

    Main accessory lifts to do at least once per week
    Deadlift workout:
    Box squat
    Good morning

    Squat workout:
    Front squat
    Leg press

    Bench accessories:
    Bench dips
    Shoulder press
    Last edited by hmenen; 01-04-2015 at 06:19 AM.
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  4. #4
    T-Shirt Brah hmenen's Avatar
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    Injury

    While experimenting with squat form i must've hurt myself. anyways my right knee hurts like hell, praying its not serious, the right side of my coccyx and right ankle are bothering me
    wont be doing any lower training until its better, no deadlifts :'(
    time to get strong on bench!!
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  5. #5
    T-Shirt Brah hmenen's Avatar
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    hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000)
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    Pretty fun workout, tried to stay off my feet

    Flat barbell bench not using all of the leg drive I could/ not a huge arch
    77.5x5 (pretty easy could've ground out a couple more) PR using this weight
    77.5x3
    77.5x2
    77.5x3
    77.5x3
    77.5x3

    Hit the hooks a few times, some reps were weird. The goal was 20 reps total with 77.5 and I thought I did that. Derp/10 Maths

    Incline bench
    50x8 PR
    60x3, 4th rep ass came up PR
    50x10 PR
    40x10
    30x15 paused close grip
    20x20 paused close grip

    Tbar chest supported row never done before
    (Plates)
    0.5x10
    1x10
    1.5x10
    2x10
    2.5x6
    3x6
    1x15 slow

    V bar pull down
    Sets of 8 with (hole on stack)
    2nd, 4th then 6thx5 and 7thx3

    Strict form barbell curl
    30x5x5

    Barbell Shrugs 130x6 poor form PR (done 130x12 on smith however)

    Static holds for time 70kg x 31secs

    Face pulls 6th hole down x 8

    NEXT I will get a rep PR with 77.5 on bench 7-9
    Notes:
    Also don't want to jump to conclusions but my knee feels BETTER, not recovered though.
    I like incline bench also
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  6. #6
    T-Shirt Brah hmenen's Avatar
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    hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000)
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    Just arm wrestled my dad, beat him on the left!! PR
    Now for the right, I will beat him before I turn 17!
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  7. #7
    Registered User mufc1234's Avatar
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    Location: United Kingdom (Great Britain)
    Age: 22
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    In on this . Good luck mate but are the weights in pounds or kilograms? I feel like a mix of them is being used. Confusing me a little.
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  8. #8
    T-Shirt Brah hmenen's Avatar
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    Originally Posted by mufc1234 View Post
    In on this . Good luck mate but are the weights in pounds or kilograms? I feel like a mix of them is being used. Confusing me a little.

    Sorry, yeah I put the ones in my sig in pounds since I figure most of the posters here are in the US. I log my weights in kg because that's what I use and I'm too lazy to convert all the kg to lbs. if anyone's unaware, a kilo is about 2.2lbs. And thanks!

    EDIT: it's all in kg
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  9. #9
    T-Shirt Brah hmenen's Avatar
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    I've never been good at ohp, my best is probably somewhere around 40kg Ik, especially compared to my bench it's awful, it's not my shoulders though as I can seated military press 55kg for reps. I neglected my ohp because I was bad at it and the progression was so slow. Tomorrow I'm gonna start 531 for my ohp and add 5kg per 4week training cycle.
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  10. #10
    T-Shirt Brah hmenen's Avatar
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    Originally Posted by hmenen View Post
    I've never been good at ohp, my best is probably somewhere around 40kg Ik, especially compared to my bench it's awful, it's not my shoulders though as I can seated military press 55kg for reps. I neglected my ohp because I was bad at it and the progression was so slow. Tomorrow I'm gonna start 531 for my ohp and add 5kg per 4week training cycle.
    EDIT:
    45kg1RM CYCLE
    Week 1
    25x5
    30x5
    35x5+
    Week 2
    27.5x3
    32.5x3
    37.5x3+
    Week 3
    30x5
    35x3
    40x1+
    Last edited by hmenen; 01-08-2015 at 02:17 PM.
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  11. #11
    T-Shirt Brah hmenen's Avatar
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    hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000)
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    Today was another upper day, my knee feels pretty good and I should be good for squats and lower training next week. I either overslept or I'm still thrashed from that last workout's volume, aka I felt tired and slow today

    Bench press
    77.5x6 PR worst cheating imaginable, could've done this with good form if I wasn't so beat imo
    77.5x3
    77.5x2
    77.5x3

    OHP
    25x5
    30x5
    35x6 (missed 7)

    Incline
    50x8 CGPaused PR
    55x9 PR
    Back off sets

    Chest supported row (plates)
    2.75x12 PR
    2.75x 10
    2x10
    1x20

    Strict Barbell curl
    32.5x5x5

    Face pulls
    6th hole x 10 PR

    Rear delt pec deck thing
    10x10 second hole down


    Notes: felt tired
    Next workout I'm gonna start pause bench as the primary chest movement, removing tng and cut out the bounce. I can probably pause 70x10 so that's where I'll start, adding weight every session

    EDIT: I KNOW WHY MY BENCH WAS SO BAD!!! I setup too far back so I kept grinding the bar on the hooks, and when I unracker I just remembered that one side came unracker and the other didn't and like an idiot I did the set instead of reracking and resetting. Now I don't feel so bad but still disappointed
    Last edited by hmenen; 01-09-2015 at 04:54 PM.
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  12. #12
    T-Shirt Brah hmenen's Avatar
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    I would probably progress faster if I had a set program so I thought I would make one, this is just exercises and not a set/rep scheme, as long as I'm setting PRs then I'm progressing and that's the goal.

    Currently I lift only 2x a week doing full body, my workouts are generally pretty long so I feel this is enough for now.

    Bench and squat workout
    Pause bench
    Squat
    Incline bench press
    Ohp
    Front squat
    Bent over rows
    Leg press
    Bench dips


    Deadlift and bench workout
    Pause bench
    Deadlift
    Close stance box squats
    Incline
    Good morning
    Bent over row
    Bench dips
    Shrugs
    Leg curl
    Last edited by hmenen; 01-10-2015 at 04:08 AM.
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  13. #13
    T-Shirt Brah hmenen's Avatar
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    I'm setting a goal to be rowing at lest 2 plates (100kg) by my birthday because there was a point where I could cheat it up then control the negative but then I switched to dumbbell rows, strong lats/ back also mean a stronger bench, deadlift and squat so it's a no brainer.
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  14. #14
    T-Shirt Brah hmenen's Avatar
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    Pause bench Not in the rack so I didn't push it
    70x9PR
    70x7
    70x5

    Squats :/
    Warmup
    80x5
    80x5
    80x3 (hand was slipping)
    80x5

    Front squats
    Warmup
    60x3 PR bar was falling again >

    Leg press
    (Plates per side)
    10x1pps
    10x2pps
    6x3pps
    8x4pps PR

    Bent over rows
    70x5x8 reps

    Strict Barbell curl
    35x5 PR
    35x5
    35x4/5 was cheated
    30x5
    30x5

    Face pulls
    ?x?

    Notes: idk what my squat is, pretty sad to see I squat slightly more than my bench and a disgusting amount compared to my deadlift, and that I have lost strength on my squats. That being said they were with better form than my good morning squats I had done beforehand. My next squat session I will either add 2.5kg and a rep and try to improve form, or add 5kg and maintain reps. I'm trying to learn better form while getting stronger
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  15. #15
    T-Shirt Brah hmenen's Avatar
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    Also I should be squatting 2x a week at least, to learn the lift better and progress faster, the secondary squat day will be 12 rep sets, progressing from week to week obviously, for more volume
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  16. #16
    anonymous
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  17. #17
    T-Shirt Brah hmenen's Avatar
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    Thanks mr looker, I need to be in the gym more I know, it's f***ing school that really messes up my life, trying to balance that with lifting and all the things that come with it (getting proper sleep etc) is just annoying.
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  18. #18
    T-Shirt Brah hmenen's Avatar
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    Noticing some stretch marks forming on my right bicep, no idea why though.
    obviously they're GROWING!
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  19. #19
    T-Shirt Brah hmenen's Avatar
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    Felt underfed but still had an okay workout

    Pause bench
    70x10 PR
    70x8
    70x6

    Deadlifts
    145x4 :/ weak

    Squats
    70x8
    70x8
    70x8
    Felt upright as hell, good form, once my quads get stronger I feel a squatting comeback

    Ohp
    27.5x3
    32.5x3
    37.5x7 PR I didn't even know I could do this lol

    Box squat (btw this box is a few inches above parallel, it's actually a bench)
    80x6
    90x6
    105x1 PR, didn't feel heavy, I think I relaxed onto the box too much and failed the next rep

    Bent over barbell row
    72.5x8
    72.5x8
    72.5x8
    72.5x8
    72.5x8

    Bench dips
    Mex10
    10x10
    20x10
    30x10
    40x7 PR, think I hurt my RC

    Lying Hamstring curls
    (Hole down on stack)
    1x7
    2x7
    3x7
    4x5

    Barbell curl
    30x8
    30x8
    30x8
    30x8

    Rear delt peck deck
    2nd hole down x4x12 PR

    Smith shrugs (pps)
    Barx15
    1x15
    1.5x15
    2x15
    2.5x15 easy

    Seated calve raise
    1 plate x 20 x 2

    Notes:
    For my bench I will work up to 70x15 over the coming weeks, then add weight each workout till I'm at a weight I can use only for 7 reps, then I'll work up to 15reps etc
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  20. #20
    T-Shirt Brah hmenen's Avatar
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    hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000)
    hmenen is offline
    Somehow, higher rep work makes my goals seem more realistic, they were my goals for the end of 2014 and I didn't reach them.

    I'm gonna get up to 15 reps of 80 over the next few workouts etc, shouldn't take too long, then add weight to a 5rm

    Next DL workout is 120kgxmax reps

    I NEED to reach my goals
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    "you are 15, you lack any visible mass, and you are trying to lose weight? Recipe for disaster."
    - former300lber
    Been fixing that^

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  21. #21
    T-Shirt Brah hmenen's Avatar
    Join Date: Oct 2013
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    hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000)
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    Felt like crap today, moving my workout to tomorrow and getting an early night, lots of food and chocolate milk and hydration tonight to kill it tomorrow. Gonna take a huge spoon of creatine tonight to ensure I'm loaded up
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    "you are 15, you lack any visible mass, and you are trying to lose weight? Recipe for disaster."
    - former300lber
    Been fixing that^

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  22. #22
    T-Shirt Brah hmenen's Avatar
    Join Date: Oct 2013
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    hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000)
    hmenen is offline
    Pause bench press
    70x12 PR
    70x7
    70x5
    70x3

    Squats
    80x8
    80x8
    80x5

    Incline bench
    40x5
    50x5
    60x8 PR

    Leg press (pps)
    1x7
    2x7
    3x7
    4x11 PR

    Barbell row some cheating
    80x5
    80x5
    80x5
    80x5
    80x5

    Rear delt reverse flyes
    3rd hole down x 6 x 6 PR

    Leg raises in captains chair
    6
    6
    6

    Reverse barbell curls
    10 x 10
    15 x 10
    20 x 10

    Calves?
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    "you are 15, you lack any visible mass, and you are trying to lose weight? Recipe for disaster."
    - former300lber
    Been fixing that^

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  23. #23
    T-Shirt Brah hmenen's Avatar
    Join Date: Oct 2013
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    hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000)
    hmenen is offline
    Just found out my gym has a hyperextension, I never even realised before, I will be doing a lot of those as they're supposedly great for squats and deadlifts
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    "you are 15, you lack any visible mass, and you are trying to lose weight? Recipe for disaster."
    - former300lber
    Been fixing that^

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  24. #24
    T-Shirt Brah hmenen's Avatar
    Join Date: Oct 2013
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    hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000)
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    Just did 3 dips on the corner in my kitchen counter lol, could've done more, just bored. Those bench dips have been helping obviously, I'll give it a few weeks/months till I'm doing regular dips I couldn't even do those when I was 60kg
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    "you are 15, you lack any visible mass, and you are trying to lose weight? Recipe for disaster."
    - former300lber
    Been fixing that^

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  25. #25
    T-Shirt Brah hmenen's Avatar
    Join Date: Oct 2013
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    hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000)
    hmenen is offline
    Ugggh
    Pretty sure I'm getting sick
    Crap workout, was weak, sweaty, out of breath, dry mouthed and unmotivated

    Bench
    60x15
    50x15
    50x?

    Pause squat
    60x10
    60x10
    60x7

    Back extensions
    Mex10
    Playes x 10
    2platesx15

    Crap
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    "you are 15, you lack any visible mass, and you are trying to lose weight? Recipe for disaster."
    - former300lber
    Been fixing that^

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  26. #26
    T-Shirt Brah hmenen's Avatar
    Join Date: Oct 2013
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    hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000)
    hmenen is offline
    Pause bench ass down
    52.5x20

    Deficit deadlift standing on a plate
    120x12

    Squat
    80x11
    80x5
    80x5

    Close stance box squat
    60x4
    80x3
    90x3
    100x1
    105x3 PR

    Bench dips
    Mex8
    15x8
    30x8
    45x6PR

    Bent over row
    80x8
    80x8
    80x8

    Back extensions
    Mex5
    platex5
    2platesx18

    Leg raise
    16

    Lying hamstring curl upstairs machine
    In hole down on the stack
    2x7
    4x7
    6x7

    Rear delts
    3rd hole down x 3 x 7 PR

    Reverse curl
    15x15
    15x15

    Seated calves
    1platex25
    1platex11

    Notes:
    Damn good workout, aye loads of carbs and drank LOADS of water today so maybe that's why
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    "you are 15, you lack any visible mass, and you are trying to lose weight? Recipe for disaster."
    - former300lber
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  27. #27
    T-Shirt Brah hmenen's Avatar
    Join Date: Oct 2013
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    hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000)
    hmenen is offline
    I didn't post last week because I didn't lift, I got sick with both a headcold and a stomach sickness that made it impossible to leave the house without risking the need to go. I didn't go to school all week.

    Hopefully I did not lose strength on my squats, on the night before I next workout I will be sure to eat loads of carbs. Hoping to come back to an 80x14 squat, I got 11 pretty easy and knew I had it by the 9th rep.
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    "you are 15, you lack any visible mass, and you are trying to lose weight? Recipe for disaster."
    - former300lber
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  28. #28
    T-Shirt Brah hmenen's Avatar
    Join Date: Oct 2013
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    hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000)
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    Legs are hard

    The plan was 50 sets of legs, I did about 30 cause of stupid cramping and pains

    Squat
    90x3
    90x3
    90x3
    90x3
    90x3
    90x3
    90x3
    90x3
    90x3
    90x3

    Romanian DL
    60x5
    80x5
    100x5
    100x5
    120x5
    130x4(chest cramped on 5)
    100x8
    100x5

    Leg press
    (Knee hurt on first set so 0)

    Leg extension
    Hole down on stack
    1x15
    2x15
    3x15
    4x15
    5x12,3 (rest pause)
    6x8
    2x20
    2x20
    2x21s

    Leg curl
    Hole down
    1x15
    2x15
    3x15
    4x15
    Crampz!!

    Do Bicep curl
    35lbs x 3 x 8
    Cable curls

    Calves
    ?
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    "you are 15, you lack any visible mass, and you are trying to lose weight? Recipe for disaster."
    - former300lber
    Been fixing that^

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  29. #29
    T-Shirt Brah hmenen's Avatar
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    hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000)
    hmenen is offline

    13/02/2015 arm workout

    Tricep overhead barbell extension
    15 sets of 8 reps of 20kg? I think

    BB Curl
    20x5x10

    Tricep band push down
    25-30reps x 10 sets? No idea of band weight

    Also I just tied my dad at arm wrestling he was getting the better of me but felt pretty proud of myself.
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    "you are 15, you lack any visible mass, and you are trying to lose weight? Recipe for disaster."
    - former300lber
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  30. #30
    T-Shirt Brah hmenen's Avatar
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    hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000) hmenen is just really nice. (+1000)
    hmenen is offline
    Pause bench
    57.5x17?
    57.5x5

    Squat
    90x7 a bit good morningy :/
    90x3
    90x3
    90x2

    Front squat
    50x6

    Leg extension
    Hole down
    4x10
    4x10
    4x10

    Barbell row
    85x11
    85x5
    85x5

    Bench dip
    Me,20,40
    50x6 PR

    hanging leg raise
    20 PR
    8

    Back extension
    2platesx20 PR

    Rear Delt
    3rd hole x 8
    3rd hole x 8
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    - former300lber
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