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  1. #91
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    Day 92: Full Rest
    Weight: 68kg

    Rest today because my knee was still hurting a bit. Hopefully tomorrow it's good.
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  2. #92
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    Day 93: Workout B
    Weight: 67.7kg

    Front Squat
    10x20kg
    5x60kg
    5x77.5kg
    4x77.5kg

    Military Press
    8x20kg
    5x30kg
    5x35kg
    5x40kg
    5x42.5kg
    4x45kg

    +2.5kg It's a miracle! Even though I did one rep less..

    Deadlift
    5x70kg
    5x110kg
    3x115kg

    +5kg

    Dips
    10xBW+20kg
    10xBW+25kg
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  3. #93
    Aussie Brah sk2000's Avatar
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    Day 94: Workout A
    Weight: 68.2kg

    Squats
    10x20kg
    5x70kg
    5x95kg
    5x95kg

    +2.5kg

    Bench Press
    8x20kg
    5x30kg
    5x40kg
    5x55kg
    5x57.5kg
    5x57.5kg

    Last set of 57.5kg felt really easy, a lot easier than on Tuesday..

    Chinups
    8xBW+5kg
    7xBW+5kg

    Rows
    5x40kg
    5x57.5kg
    5x57.5kg

    Cable Rows
    #9x12
    #10x10
    #10+2kgx10
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  4. #94
    Aussie Brah sk2000's Avatar
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    Day 95: Cardio
    7x120m HIIT sprinting for 10 mins.

    Weight: 68.2kg

    Also did some mobility work (stretching and foam rolling) to help with my squat pain.
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  5. #95
    Aussie Brah sk2000's Avatar
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    Day 96: Workout B
    Weight: 67.8kg
    Avg weight: 67.7kg - 0.5kg/1.1lb increase
    BF: 11.6% - no change

    Front Squat
    8x20kg
    5x60kg
    5x77.5kg
    5x77.5kg

    No groin pain from these today.

    Military Press
    8x20kg
    5x30kg
    5x35kg
    5x40kg
    5x42.5kg
    5x42.5kg

    Deadlift
    5x70kg
    5x110kg
    3x115kg

    Dips
    10xBW+25kg
    10xBW+25kg

    Skullcrushers
    10x27.5kg
    10x25kg
    10x25kg
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  6. #96
    Aussie Brah sk2000's Avatar
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    Day 98: Heavy Lower

    Weight: 67.8kg

    Squats
    10x20kg
    5x70kg
    4x95kg
    5x90kg

    Deadlifts
    8x70kg
    5x110kg
    5x110kg

    Front Squat
    8x50kg
    8x50kg
    8x50kg

    Overall:
    First day of Candito's Linear. I didn't have time to do the leg curls but this workout completely killed me, I don't know why..
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  7. #97
    Aussie Brah sk2000's Avatar
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    Day 99: Full Rest
    Weight: 68.7kg

    Couldn't do cardio today as I had to go to an event after school.
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  8. #98
    Aussie Brah sk2000's Avatar
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    Day 100: Heavy Upper

    Weight: 68.2kg

    Bench
    10x20kg
    5x40kg
    5x57.5kg
    5x57.5kg

    Rows
    10x20kg
    5x40kg
    5x50kg
    5x50kg

    Military Press
    10x20kg
    5x30kg
    5x40kg
    6x40kg

    Pullups
    8xBW

    Wide Grip Bench
    8x40kg
    8x40kg
    8x40kg

    Face Pulls
    8x#5
    8x#5
    8x#5
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  9. #99
    Aussie Brah sk2000's Avatar
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    Day 101: Control Lower

    Weight: 68.2kg

    Paused Squats
    10x20kg
    5x70kg
    4x90kg
    4x90kg
    4x90kg
    4x92.5kg

    Paused Deadlifts
    8x70kg
    4x100kg
    4x105kg
    4x110kg

    Good deadlifts today.. 110kg felt easy.

    Front Squat
    8x50kg
    8x50kg
    8x50kg

    Leg Curls
    10x30kg
    12x30kg
    10x30kg
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  10. #100
    Aussie Brah sk2000's Avatar
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    Day 102: Cardio
    7x120m HIIT sprinting 10 mins

    Weight: 68.8kg
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  11. #101
    Aussie Brah sk2000's Avatar
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    Day 103: Control Lower

    Weight: 68.3kg
    Avg weight: 68.3kg - 0.6kg/1.3lb increase
    BF: 12%

    Spoto Press
    10x20kg
    4x30kg
    4x40kg
    4x50kg
    4x55kg
    4x60kg
    4x65kg

    Paused Pendlay Rows
    10x20kg
    4x40kg
    4x50kg
    4x55kg
    4x55kg
    4x55kg
    4x55kg

    DB Shoulder Press
    10x8kg each arm
    10x15kg each arm

    Chin ups
    10xBW+2.5kg

    Superset:
    Straight bar curls
    8x25kg
    8x25kg
    8x25kg

    Skullcrushers
    10x27.5kg
    10x27.5kg
    10x27.5kg
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  12. #102
    Aussie Brah sk2000's Avatar
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    Day 104: Cardio
    1 hour of track and field at school.

    Weight: 67.8kg

    Aiming for a 5x120kg deadlift tomorrow.
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  13. #103
    Aussie Brah sk2000's Avatar
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    Day 105: Heavy Lower

    Weight: 69kg

    Squats
    10x25kg
    4x70kg
    4x92.5kg
    4x95kg

    +2.5kg

    Accidentally did 4 reps instead of 6, but 95 felt easy.

    Deadlifts
    6x70kg
    6x115kg
    6x117.5kg

    +7.5kg

    Front Squat
    8x50kg
    8x50kg
    8x52.5kg

    +2.5kg

    Leg Curls
    10x35kg
    10x35kg
    10x35kg

    +5kg

    Overall:
    Great workout today, added weight to everything. I attached some progress pics from today.
    Attached Images
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  14. #104
    Aussie Brah sk2000's Avatar
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    Day 106: Heavy Upper
    Weight: 68.5kg

    Bench
    10x20kg
    6x40kg
    6x57.5kg
    6x60kg

    Pendlay Rows
    10x20kg
    6x40kg
    6x55kg
    6x55kg

    Military Press
    10x20kg
    6x30kg
    6x40kg
    6x40kg

    Chinups
    6xBW+7.5kg

    Wide Grip Bench
    8x40kg
    8x40kg
    8x45kg

    +5kg

    Face Pulls
    12x#5
    10x#5
    8x#6
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  15. #105
    Aussie Brah sk2000's Avatar
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    Day 107: Full Rest
    Weight: 68.8kg

    Day 108: Full Rest
    Weight: 68.1kg

    Couldn't do any cardio today because I was going somewhere right after school and didn't get home until late.
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  16. #106
    Aussie Brah sk2000's Avatar
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    Day 109: Control Lower

    Weight: N/A

    Paused Squats
    10x20kg
    4x70kg
    4x80kg
    4x90kg
    4x90kg
    4x92.5kg

    Paused Deadlifts
    8x70kg
    4x100kg
    4x105kg
    4x115kg

    +5kg

    Front Squat
    8x50kg
    8x50kg
    8x55kg

    +2.5kg

    Leg Curls
    12x45kg
    10x50kg
    10x50kg

    Did leg curls on the cable machine today so that's why the weight is heavier.
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  17. #107
    Aussie Brah sk2000's Avatar
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    Day 110: Control Upper

    Weight: N/A
    Avg weight and BF coming tomorrow.

    Spoto Press
    10x20kg
    4x40kg
    4x50kg
    4x55kg
    4x60kg
    4x65kg
    4x65kg

    Paused Pendlay Rows
    10x20kg
    4x40kg
    4x50kg
    4x50kg
    4x55kg
    4x55kg
    4x55kg

    DB Shoulder Press
    10x8kg each arm
    10x15kg each arm

    Pullups
    10xBW

    Superset:
    Straight bar curls
    10x20kg
    10x20kg
    10x20kg

    Skullcrushers
    10x27.5kg
    6x27.5kg
    10x25kg

    Dunno what happened on the second set of skullcrushers..
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  18. #108
    Aussie Brah sk2000's Avatar
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    Day 111: Cardio
    Weight: 68kg
    Avg Weight: 68.4kg - 0.1kg/0.2lbs
    BF: 11.7%

    7x120m HIIT sprinting 10 mins

    Might have to increase calories.
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  19. #109
    Aussie Brah sk2000's Avatar
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    Day 112: Heavy Lower

    Weight: 68.8kg

    I got a cold yesterday and was extremely tired because of this today. Hopefully the cold is gone soon. Today was the first day I had coffee before my workout lol. This is why I didn't add anything to my lifts.

    Squats
    10x20kg
    6x70kg
    6x95kg
    6x95kg

    Deadlifts
    6x70kg
    6x117.5kg
    6x117.5kg

    Front Squat
    8x50kg
    8x50kg
    8x50kg
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  20. #110
    Aussie Brah sk2000's Avatar
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    Day 113: Heavy Upper & Cardio
    Weight: 68.8kg

    Starting to eat a bit more today.

    Cardio
    1500m run
    Field stuff at school like high jump, long jump..

    Bench
    10x20kg
    6x50kg
    6x60kg
    6x62.5kg

    +2.5kg

    Pendlay Rows
    10x20kg
    6x40kg
    6x55kg
    6x55kg

    Felt much easier than last week, although I didn't add anything.

    Military Press
    10x20kg
    6x30kg
    6x40kg
    6x40kg

    Also felt easier.

    Chinups
    6xBW+7.5kg

    Wide Grip Bench
    8x45kg
    8x45kg
    8x45kg

    Face Pulls
    12x#5
    10x#5
    10x#5
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  21. #111
    Aussie Brah sk2000's Avatar
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    Day 114: Full Rest
    Ate a ton today. My weight isn't going up, my lifts aren't progressing, so now I'm eating way more.

    Weight: 68.4kg
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  22. #112
    Aussie Brah sk2000's Avatar
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    Day 115: Control Lower
    Day 109: Control Lower

    Weight: 68.7kg

    Paused Squats
    10x20kg
    4x70kg
    4x80kg
    4x92.5kg
    4x95kg
    4x97.5kg

    Paused Deadlifts
    8x70kg
    4x117.5kg
    4x117.5kg

    And this is the bad part.. After doing my last set I felt some tightness in my upper back around my shoulder blade. I thought nothing of it and went to pick a weight up for leg extension and I felt and heard a crack in my shoulder blade. Next thing you know, I can't bend over or do anything with my upper body without it hurting. First major injury in this log... Looks like I'll be out until it's recovered (maybe just doing some light upper/lower work)

    Leg Extension
    12x30
    12x35
    12x35

    Leg Curls
    12x30kg
    10x35kg
    10x35kg
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  23. #113
    Registered User IronGame420's Avatar
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    Bro.. you do know that you shouldn't count your warm up sets as a working set?
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  24. #114
    Aussie Brah sk2000's Avatar
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    Originally Posted by IronGame420 View Post
    Bro.. you do know that you shouldn't count your warm up sets as a working set?
    Yeah I know, I was doing that for like a week when I first started the log and lifting but then I realised. I don't do that anymore.

    Btw I'll probably be continuing this log soon, I'm now injury free (after suffering from a broken thumb) and I have been lifting again for about 2 weeks now. Just today I squatted 100kg for 6 reps and deadlifted 122.5kg for 6 reps. Quite surprised that I broke two PRs considering I haven't lifted for over 6 months. Can't bench yet because I'm still recovering from the broken thumb.
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