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  1. #661
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    Originally Posted by needmoargains View Post
    15 sets of side laterals damnnn
    oops it was actually 4... typed this in a bit of a rush.
    in b4 disappointment
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  2. #662
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    Originally Posted by j0hn117 View Post
    oops it was actually 4... typed this in a bit of a rush.
    in b4 disappointment
    I thought gains goblin blessed you with those 15 sets. Now you must do 15 sets of side laterals for real. inb4 sore for 5 days
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  3. #663
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    Monday 2nd April
    Lower 1

    Squats:
    Bar, 60, 100 x 5
    120 x 4
    140 x 3
    150 x 3
    160 x 5 *PB*
    160 x 5
    160 x 7 *PB*
    160 x 3
    not sure why I stopped at 7 and didn't go to 8. short term goal of 160 x 10 (or something equivalent..)

    Breathing pause squats:
    60 x 1
    80 x 1
    100 x 1
    110 x 1
    115 x 1
    120 x 1
    10 breaths. think these are helping.

    RDL:
    100 x 8
    117.5 x 8
    130 x 8
    137.5 x 8
    142.5 x 12 *PB*, 100 x 12
    surprising PB.. posterior chain gains.

    higher intensity today so lowered the volume.
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  4. #664
    Registered User j0hn117's Avatar
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    Tuesday 3rd April
    Upper 1

    Pause OHP:
    60 x 5
    65 x 4
    70 x 4
    72.5 x 4
    75 x 4
    77.5 x 4
    77.5 x 4
    77.5 x 4
    77.5 x 4
    80 x 5 tng
    85 x 1
    Definitely my strength from the clavicle has improved

    NG pullups:
    X8
    X10
    +15 x 6
    +30 x 6
    +32.5 x 6
    +35 x 6
    +37.5 x 6
    Heaviest ive gone in ages. Probably a pb for strict form but idk

    Closer grip incline paused:
    80 x 8
    90 x 8
    95 x 8
    100 x 8
    105 x 6
    Like 2 inches closer than regular grip

    Ng pause dB press:
    20 x 15
    20 x 12
    20 x 12
    20 x 12

    Lateral raises:
    17.5 x 12
    17.5 x 12
    17.5 x 10, 15 x 6
    17.5 x 10, 15 x 10, 10 x 12

    Barbell curls:
    20 x 12
    40 x 10
    50 x 8 cheat
    40 x 10, 21s dropset

    Did incline walk in between every set to save time, been messing up my diet so really wanna properly focus on leaning down
    Last edited by j0hn117; 04-03-2018 at 10:17 AM.
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  5. #665
    Registered User needmoargains's Avatar
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    Strong OHP . Almost the same as your body weight?
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  6. #666
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    Originally Posted by needmoargains View Post
    Strong OHP . Almost the same as your body weight?
    a little under for now.. i was repping > BW last year but my OHP tends to lose strength when I don't focus on it. another 6-8 weeks and i'll hopefully be around 2 plate 1RM
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  7. #667
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    Originally Posted by j0hn117 View Post
    a little under for now.. i was repping > BW last year but my OHP tends to lose strength when I don't focus on it. another 6-8 weeks and i'll hopefully be around 2 plate 1RM
    Wow 2 plate ohp holy crap. I only started doing ohp about 3-4 weeks ago . I did either seated dbs or seated bb since I had a delt imbalance. Still is kinda imbalanced but not as bad as before . Best before was 55 kg x 3 and now I did 60 x 2.5 . Gonna try hit 70 kg on it this year hopefully. My squats are really novice .. is 4 x 5-6 every 5 days ok?

    http://prntscr.com/j0c16y Planning to run this. I only got 3 days per week to workout now and 45-60 minutes. Do I need to add some hamstring work in there?
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  8. #668
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    Originally Posted by needmoargains View Post
    Wow 2 plate ohp holy crap. I only started doing ohp about 3-4 weeks ago . I did either seated dbs or seated bb since I had a delt imbalance. Still is kinda imbalanced but not as bad as before . Best before was 55 kg x 3 and now I did 60 x 2.5 . Gonna try hit 70 kg on it this year hopefully. My squats are really novice .. is 4 x 5-6 every 5 days ok?

    http://prntscr.com/j0c16y Planning to run this. I only got 3 days per week to workout now and 45-60 minutes. Do I need to add some hamstring work in there?
    I think you should add in a little more back + post chain work, but otherwise seems ok. Squat 2x a week for a few years, add weight/reps and listen to your body and you'll get stronger
    Longer you lift the more you'll realise that consistency and avoiding injuries is the most important thing...









































    fr who trains calves bro
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  9. #669
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    Thanks man.
    http://prntscr.com/j0cp2w I took out calves because they suck lol . I added DB rdl's for posterior chain work and seated row for more back work. Anything else to change? Ehh this new gym I go to kinda sucks.. The benches are really good but there is no t bar row, no cable row , squat rack has no safeties .. but I gotta go with what I got I guess.
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  10. #670
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    Originally Posted by needmoargains View Post
    Thanks man.
    http://prntscr.com/j0cp2w I took out calves because they suck lol . I added DB rdl's for posterior chain work and seated row for more back work. Anything else to change? Ehh this new gym I go to kinda sucks.. The benches are really good but there is no t bar row, no cable row , squat rack has no safeties .. but I gotta go with what I got I guess.
    Yeah looks fine to me, just try it for 6 weeks and see how it goes, then make some adjustments
    Don't know how your body is gonna react till you try
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  11. #671
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    Thursday 5th April
    Upper 2

    Pullups:
    a lot of sets x 8-12
    probs ~120 total reps

    DB ohp:
    20 x 8
    20 x 10
    20 x 8

    High incline NG db press:
    20 x 12
    20 x 10
    20 x 10

    Barbell row:
    60 x 12
    60 x 12
    60 x 12
    60 x 12

    Supinated lat pulldown:
    110 lbs x 12
    110 lbs x 12
    110 lbs x 12
    120 lbs x 12

    WG cable row:
    140 lbs x 12
    140 lbs x 12
    140 lbs x 15
    150 lbs x 12
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  12. #672
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    Friday 6th April
    Lower 1

    Pause squats:
    warmups
    137.5 x 3
    140 x 3
    142.5 x 3
    145 x 3
    147.5 x 3
    150 x 4 *PB* nice
    155 x 1 not paused
    162.5 x 1 not paused

    Breathing pause squats:
    100 x 1
    100 x 1
    112.5 x 1
    125 x 1 5 breaths
    130 x 1 5 breaths

    RDL:
    100 x 8
    110 x 12
    110 x 12
    110 x 12
    110 x 20

    Nordic curls:
    4 x 12
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  13. #673
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    Upper 1

    Split into 2 workouts because of time issues

    100 NG pullups for time - 10:57

    WG lat pulldown:
    140 lbs x 12
    140 lbs x 12
    140 lbs x 12
    140 lbs x 12

    Conc curls:
    12.5 x 10
    12.5 x 8
    10 x 10
    10 x 10

    DB preacher curl:
    12.5 x 10
    12.5 x 8
    10 x 10
    10 x 10

    --Next day--

    Pause OHP:
    60 x 6
    65 x 6
    70 x 6
    75 x 5
    80 x 3
    82.5 x 2
    82.5 x 2
    85 x 1
    85 x 1
    85 x 1

    Push press:
    80 x 5
    80 x 5
    80 x 5
    want to get used to holding heavier weight overhead. starting light because the stability/confidence is not there atm

    Closer grip pause incline:
    80 x 12
    90 x 10
    97.5 x 8
    102.5 x 6
    107.5 x 4
    all sets were hard, but shoulder felt ok which is good

    Skullcrushers:
    25 x 12
    25 x 12
    25 x 12
    25 x 12

    Band pushdowns:
    4 x 20, x20 pushups last set dropset

    Front raise:
    17.5 x 12
    17.5 x 12
    17.5 x 12
    17.5 x 12, 10 x 20 lateral raise dropset
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  14. #674
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    Pause OHP:
    60 x 5
    65 x 4
    70 x 3
    75 x 3
    80 x 2
    80 x 2
    80 x 2
    80 x 2
    82.5 x 2
    82.5 x 2
    got a 77.5 x 6 paused PB on sunday, but still fatigued from that

    Push press:
    85 x 5
    85 x 5
    85 x 5
    85 x 5

    Wider grip pullus:
    x 10
    x 10
    +10 x 10
    +12.5 x 10
    +15 x 10
    +17.5 x 10
    +20 x 10
    thumbless

    Supinated grip lat pulldown:
    180 lbs x 12 - 4 sets

    Lateral raises:
    17.5 x 15 - 4 sets, dropset on last

    DB pullovers:
    27.5 x 12 - 4 sets, superset w/ band pushdowns

    Concentration curls:
    12.5 x 12 - 4 sets

    DB preacher:
    15 x 10
    15 x 10
    15 x 8
    15 x 8, dropset 21's to finish

    been mega stressed recently, not much time to train and motivation pretty much 0
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  15. #675
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    Thursday 19th April
    Upper 2

    Various exercises for back ,rear delts, bis. too lazy too type up but uneventful
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  16. #676
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    Monday 23rd April
    Lower 1

    Squats:
    60 x 5
    100 x 5
    120 x 6
    125 x 6
    130 x 6
    135 x 6
    my body hates squats atm, going to do a block of beltless work and try to get back to where i was

    20s breathing pause squats:
    100 x 1
    100 x 1
    105 x 1

    Oly Box squats from sticking point:
    105 x 8
    105 x 8
    105 x 5
    105 x 12

    some curls, because yolo
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    Wednesday 25th April/Thursday 26th April
    Upper

    Wed

    Pause OHP:
    60 x 5
    65 x 3
    70 x 3
    75 x 2
    80 x 1
    85 x 1
    87.5 x 1
    87.5 x 1
    87.5 x 1
    80 x 2
    80 x 2
    80 x 3
    first time going over bodyweight this year i think

    Wider thumbless grip pullups:
    x10
    +15 x 6
    +25 x 6
    +30 x 6
    +32.5 x 6
    +35 x 6 *[b]PB[b]*

    Higher NG DB incline:
    25 x 12
    25 x 12
    25 x 12
    25 x 15

    Hammer curls:
    25 x 12
    25 x 12
    25 x 12
    25 x 12

    Thurs

    Chin ups:
    4 x 12
    trying to build up to doing these consistently - the shooting pain down my forearm is basically gone but wanna build up slowly.

    Incline db row:
    27.5 x 10
    27.5 x 10
    27.5 x 10
    27.5 x 12

    Cable row:
    140 lbs x 12
    140 lbs x 12
    140 lbs x 12
    140 lbs x 12

    WG lat pulldown:
    140 lbs x 10
    140 lbs x 8
    140 lbs x 8
    140 lbs x 8

    Band facepulls:
    4 x 20
    Green+purple

    Band pullaparts:
    3 x 15

    Lateral raises:
    17.5 x 15
    17.5 x 15
    only started these on set 3 of the superset because i forgot to do them earlier lol

    some grip training
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  18. #678
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    Friday 27th April
    Lower 2

    Beltless squat:
    120 x 5
    130 x 5
    135 x 5
    137.5 x 5
    140 x 5
    142.5 x 5
    145 x 5 - - belted
    Starting to remember how to squat.. Slowly though

    3ct pause squat:
    120 x 4
    120 x 4
    120 x 4
    120 x 4

    RdL:
    100 x 8
    120 x 10
    122.5 x 10
    125 x 10
    127.5 x 10
    130 x 10

    Saturday 28th April
    Upper 3

    Pause OHP:
    60 x 5
    65 x 5
    70 x 5
    70 x 5
    70 x 5
    70 x 5
    70 x 5
    70 x 5
    70 x 10 *PB*
    No sleeves, didn't even feel great and a lot of volume before.. Bodes well

    Ng pullups:
    X8
    +10 x 10
    +15 x 10
    +17.5 x 10
    +20 x 10 - 3 sets

    Skuklcrushets ez bar:
    25 x 12 - 4 sets

    Pullovers:
    27.5 x 12 - 4 sets

    Front raises:
    20 x 8
    20 x 8
    20 x 10
    20 x 12

    Spider curls:
    25 x 10
    15 x 12
    15 x 12
    15 x 12
    2018 Cutting Edition : 205 -> 191

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  19. #679
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    MOnday 30th April
    Lower 1

    Beltless squats:
    60 x 5
    100 x 5
    110 x 12
    110 x 12
    110 x 12
    110 x 12
    felt absolutely terrible

    Breathing pause squats:
    100 x 1
    100 x 1
    100 x 1
    100 x 1
    100 x 1
    10 breaths

    SLDL:
    60 x 6
    100 x 6
    110 x 6
    115 x 6
    120 x 12
    nice pump in my erectors, might start doing this for back work, but i think romanians are better for hammies

    Calf raises
    various x 4sets

    Modified v sit-ups:
    4 x 6
    2018 Cutting Edition : 205 -> 191

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  20. #680
    Registered User j0hn117's Avatar
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    j0hn117 is offline
    Tuesday 1st May
    Upper 1

    Pause OHP:
    60 x 5
    65 x 4
    70 x 3
    75 x 2
    80 x 2
    80 x 2
    80 x 2
    82.5 x 1
    82.5 x 1

    Supermax press:
    90 x 2
    92.5 x 1
    95 x 1
    95 x 1
    to around eye level

    Wider thumbless grip pullups:
    x10
    x10
    x10
    +15 x 6
    +20 x 6
    +27.5 x 6
    +35 x 4
    +37.5 x 4
    +40 x 4

    Lateral raise:
    20 x 10
    20 x 10
    20 x 8
    20 x 8
    supersetted with band raises

    EZ bar 21's:
    20 x 4 sets

    Hammer curls:
    20 x 12 - 4 sets

    Dips:
    20 x 4 sets

    EZ bar skullcrushers:
    20 x 12 - 4 sets
    2018 Cutting Edition : 205 -> 191

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  21. #681
    Registered User j0hn117's Avatar
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    j0hn117 is offline
    Friday 4th May
    Lower 2

    Squats:
    60 , 100, 120 x 5
    140 x 3
    142.5 x 3
    145 x 3
    147.5 x 3
    150 x 3
    belted

    Oly pause box squats:
    100 x 10
    110 x 10
    115 x 10
    120 x 12

    SLDL:
    100 x 6
    110 x 6
    112.5 x 6
    117.5 x 6
    122.5 x 6

    Saturday 5th May
    Upper 3

    Pause OHP:
    60 x 5
    67.5 x 4
    72.5 x 3
    75 x 5
    65 x 6
    65 x 6
    65 x 6
    didn't feel great today

    NG pullups:
    3 x 12

    Conc curls:
    15 x 12 - 4 sets

    Decline pushups:
    4 x 20

    Band tricep pushdown:
    4 x 15

    DB incline:
    25 x 12
    25 x 12
    25 x 12
    25 x 12

    EZ bar curls:
    25 x 12
    25 x 12
    25 x 12
    25 x 12, dropset 21s w/ 20k barbell

    strained my right rhomboid or something, not feeling great..
    2018 Cutting Edition : 205 -> 191

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  22. #682
    Registered User j0hn117's Avatar
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    j0hn117 is offline
    strained my back squatting so RIP.
    hopefully be back to at least some proper lower body movements next week
    2018 Cutting Edition : 205 -> 191

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  23. #683
    Registered User j0hn117's Avatar
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    j0hn117 is offline
    Oops it's been a year
    Pretty much weaker in every way than last time of logging lel

    Stats:
    Bw: 86kg
    Incline: 110 x 6?
    Ohp: 77.5 x 4
    Pause squat:120 x 4
    Pause fs: 112.5 x 3
    Ng pullup: 2 plates x 13
    Hip thrust: 180 x 20
    RDL: 120 x 12



    Goal is to get strength back to where it was, but 70 hour work weeks make this pretty tough..

    Sunday 28th April:

    Belt pause squat:
    60 x 5
    100 x 4
    120 x 4
    120 x 4
    120 x 4
    120 x 4
    120 x 4
    120 x 4

    Belt front squat:
    60 x 5
    90 x 10
    90 x 10
    90 x 10

    RDL:
    60 x 10
    100 x 8
    120 x 8
    120 x 8
    120 x 8
    120 x 8 + 12

    Nordic curls:
    3 x 12 5s ecc

    W/ hip thrust 5s hold:
    3 x 10
    2018 Cutting Edition : 205 -> 191

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  24. #684
    Registered User j0hn117's Avatar
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    Tuesday 30th April

    Ohp:
    60 x 6
    67.5 x 7
    67.5 x 7
    67.5 x 7
    67.5 x 7

    Incline bench:
    60 x 8
    100 x 4
    110 x 5
    110 x 5
    110 x 5
    110 x 5
    110 x 5
    Working on reps with fuller ROM

    Thumbless pullups:
    X10
    +20 x 6
    +30 x 6
    +35 x 6
    +40 x 6
    +40 x 10 PB
    Surprised about the last set since I didn't feel great

    Db upright row:
    22.5 x 12
    22.5 x 12
    22.5 x 12
    22.5 x 12

    W/ red Band lateral raise:
    4 x 20

    Db flye:
    15 x 15
    15 x 15
    15 x 15 pushup burnout
    2018 Cutting Edition : 205 -> 191

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  25. #685
    Registered User j0hn117's Avatar
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    j0hn117 is offline
    Missed out a few workouts so I'll log yesterdays

    Squat:
    70 x 1 breathing
    70 x 3
    110 x 3
    120 x 3
    130 x 3
    130 x 3
    130 x 3
    Why am I so weak.. Problems with glute activation especially on left side

    Front squat:
    70 X 3
    100 x 3
    105 x 3
    110 x 3
    115 x 3

    Deadlift:
    70 x 5
    110 x 3
    140 x 3
    140 x 3
    140 x 3
    140 x 5
    Basically stiff leg, but that's what feels natural.. Need to find a good middle ground BTW a squat and stiff leg.
    2018 Cutting Edition : 205 -> 191

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  26. #686
    Registered User j0hn117's Avatar
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    j0hn117 is offline
    Tuesday 21st May

    Should probably have been logging, oh well

    Squat:
    70 x 5
    110 x 6
    115 x 6
    120 x 6
    122.5 x 6
    125 x 6
    127.5 x 6

    Front squat:
    110 x 4
    112.5 x 4
    115 x 4
    117.5 x 4

    Deadlift:
    70 x 6
    110 x 3
    125 x 6
    125 x 6
    125 x 8

    SL band hamstring curl:
    4 x 20

    Need to keep an eye on my right quad insertion, my old friend knee pain is lurking closely. Also going to deload every 6 weeks and hopefully be able to progress on squat for more than 3 months in a year without an injury..
    2018 Cutting Edition : 205 -> 191

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  27. #687
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    Saturday 25th May

    I'm training 5-6x a week so going to try and log more consistently

    Squat:
    70 x 5
    110 x 5
    120 x 5
    130 x 5
    135 x 5

    Pause squat:
    125 x 3
    125 x 3
    125 x 3
    125 x 3

    Front squat:
    110 x 3
    115 x 3
    120 x 3
    125 x 3

    Most i've squatted in a hot second, knee is bugging me so probably deload week after next. Still super weak but 140s squat and 130s front squat next 'cycle' seems achievable.
    Going to do posterior chain work tomorrow morning, since I'm lazy...
    2018 Cutting Edition : 205 -> 191

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  28. #688
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    Tuesday 28th May

    Squats:
    70 x 5
    120 x 4
    122.5 x 4
    125 x 4
    127.5 x 4
    130 x 4
    132.5 x 4
    135 x 4
    137.5 x 4
    Felt p good until the last set. Starting to remember how not to be weak. Going to plan out the next 6 week block soon.

    Front squat:
    110 x 6
    110 x 6
    110 x 6

    Deadlift:
    70 x 6
    110 x 6
    135 x 6
    135 x 6
    135 x 6
    May have done a 4th set, lost count
    2018 Cutting Edition : 205 -> 191

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  29. #689
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    Wednesday 29th May

    Pause bench:
    60 x 5
    100 x 5
    112.5 x 5
    112.5 x 5
    112.5 x 5
    112.5 x 5
    112.5 x 5
    Trying to get the balance right between tucking and flaring to protect my left shoulder. When I over tuck it completely takes my pecs out, but over flare wrecks my rotator cuff

    NG pullup:
    X 8
    +15 x 4
    +30 x 4
    +40 x 4
    +42.5 x 4
    +45 x 4
    +47.5 x 4
    +50 x 4
    Trying to do fuller reps, straightening arms at the bottom of each rep to engage my lats more

    Tried some incline, shoulder not happy

    Pause OHP:
    70 x 3
    70 x 3
    70 x 3
    70 x 3
    70 x 3

    W/ band lateral raise:
    4 x 25
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  30. #690
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    j0hn117 is offline
    Thursday 30th May

    Squat:
    70 x 5
    90 x 5
    110 x 10
    112.5 x 8
    115 x 8

    Pause deadlift:
    110 x 5
    110 x 5
    110 x 5
    110 x 5

    Friday 31st May

    Wg lat pulldown:
    140 lbs x 12
    140 lbs x 12
    140 lbs x 12
    140 lbs x 12

    Bench:
    90 x 12
    95 x 12
    97.5 x 12

    Incline dB row:
    25 x 12
    25 x 15
    25 x 15
    25 x 15

    CG preacher curl:
    25 x 12
    25 x 12
    25 x 10
    25 x 8

    Incline dB curl:
    12.5 x 12
    12.5 x 10
    10 x 12
    10 x 10 + dropsets

    NG cable row:
    140 lbs x 12
    140 lbs x 12
    140 lbs x 12
    140 lbs x 12

    Band pullaparts :
    4 x 20 red
    2018 Cutting Edition : 205 -> 191

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