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  1. #61
    Registered User WolfRose7's Avatar
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    Originally Posted by Squid24 View Post
    I have no ideas to share. Extra reps is what I do anyways
    Extra reps it is then... shoulders gotta grow somehow xD
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  2. #62
    Registered User daawhitty's Avatar
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    Good luck you'll break through your plateau if you stick with the program.
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  3. #63
    Registered User WolfRose7's Avatar
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    Thought it was time I added some progress pics.
    Apologies to the eyes of whoever sees them :P

    The right one's are from June after I finished p90x (most recent before photo's I have)
    The left are today.
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  4. #64
    Registered User WolfRose7's Avatar
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    yesterdays workout

    Week 7, Day 3

    Squats

    20 x 8
    20 x 8
    40 x 5
    50 x 3
    70 x 3

    W' Sets, RPE
    84 x 5, 8
    84 x 5, 8
    84 x 3, 9

    Ditched the bar on the last set, time for a deload I think.

    Bench

    20 x 8
    40 x 5
    50 x 3

    W' Sets, RPE
    67 x 5, 9
    66 x 5, 8
    66 x 5, 9

    Miscalculated and added an extra kg the first time, oops.

    Pendlay Rows

    20 x 10
    20 x 8

    W' Sets, RPE
    45 x 8, 8
    45 x 8, 8
    45 x 8, 9

    Felt alright.

    Face Pulls

    12 x 15
    12 x 15
    12 x 15

    Tricep Pressdown Rope

    21 x 12
    21 x 12
    21 x 12

    will switch back to solid bar next time.

    My usual 2 hour martial arts session.
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  5. #65
    No help for this one.... Squid24's Avatar
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    You got any before P90X pics?

    Session looked great even with the dumped squat
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  6. #66
    Registered User WolfRose7's Avatar
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    Originally Posted by Squid24 View Post
    You got any before P90X pics?

    Session looked great even with the dumped squat
    Benefit of a four sided rack with full safeties, it's easy and not a bother to fail the weight so I can just push.
    Going to start a lot more shoulder mobility work, my hands being damn near on the plates isn't helping get tight much /

    These should be the before one's. new phone + wiped laptop since means it's only thanks to dropbox I have any pics xD.

    If I recall correct I was hovering around 68-69kg at the time, so a full 10kg lighter in these pics
    Was my Second full p90x, had been 7 months since I finished the first though.
    Pull ups went from 2-3 to 13-15, leg strength went up quite a bit (was really low) and so did my cardio.
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  7. #67
    No help for this one.... Squid24's Avatar
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    Originally Posted by WolfRose7 View Post
    Benefit of a four sided rack with full safeties, it's easy and not a bother to fail the weight so I can just push.
    Going to start a lot more shoulder mobility work, my hands being damn near on the plates isn't helping get tight much /

    These should be the before one's. new phone + wiped laptop since means it's only thanks to dropbox I have any pics xD.

    If I recall correct I was hovering around 68-69kg at the time, so a full 10kg lighter in these pics
    Was my Second full p90x, had been 7 months since I finished the first though.
    Pull ups went from 2-3 to 13-15, leg strength went up quite a bit (was really low) and so did my cardio.
    Nice.

    As much as I see peeps cut down P90X, I liked it and still throw it in for gits and shiggles
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  8. #68
    Registered User WolfRose7's Avatar
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    Originally Posted by Squid24 View Post
    Nice.

    As much as I see peeps cut down P90X, I liked it and still throw it in for gits and shiggles
    I understand the critics, but no one doing it properly could claim the Plyometrics video is not a brutal workout .
    Legs + Back, and Yoga ain't bad either.
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  9. #69
    No help for this one.... Squid24's Avatar
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    Originally Posted by WolfRose7 View Post
    I understand the critics, but no one doing it properly could claim the Plyometrics video is not a brutal workout .
    Legs + Back, and Yoga ain't bad either.
    Not a fan of the Yoga...to long
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  10. #70
    Registered User WolfRose7's Avatar
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    Originally Posted by Squid24 View Post
    Not a fan of the Yoga...to long
    To be fair I always did the x3 Yoga, same stuff in 30 minutes
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  11. #71
    No help for this one.... Squid24's Avatar
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    Originally Posted by WolfRose7 View Post
    To be fair I always did the x3 Yoga, same stuff in 30 minutes
    I do too.... I like Stretch X, but my dvd set does not have it, I have 2 sets of Cardio X, 1 listed as Stretch X...lol
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  12. #72
    Registered User WolfRose7's Avatar
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    Week 8, Day 1

    Best workout in recent weeks

    Front Squats

    20 x 10
    20 x 8
    40 x 5
    50 x 3

    W' Sets, RPE
    68 x 5, 8
    68 x 5, 9
    68 x 5, 8.5

    Hard but felt good, liking front squats more than back atm, easier to get/stay tight.

    Overhead Press

    20 x 8

    W' Sets, RPE
    34 x 5
    34 x 5
    34 x 5

    Going to try adding 1kg a week once more.
    If I stall at 38kg again I'll switch up the reps/sets, or do push press for a bit.


    Romanian Deadlift

    20 x 10

    W' Sets, RPE
    60 x 8,
    60 x 8,
    60 x 8,

    Still not feeling glutes/hams as much as I think I should, but maybe that's just cuz the weight is still light.
    Form is getting better each session, with a lot of mental effort each rep

    Lat Pulldown

    59 x 8
    59 x 10
    59 x 8

    Going up nicely

    Barbell Curl

    25 x 10
    25 x 8

    Considering switching up the type of curl for a bit, recommendations?

    Abs/Forearms

    Hanging leg Raises
    2 sets of 15

    ^ may change this up as well, forearms are giving up before core on the thick axle sized bars my gym has
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  13. #73
    Registered User WolfRose7's Avatar
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    Random stats, thoughts, short and long term goals

    Just a few things I thought I'd note down.

    Current weight: 77.5-78.5kg

    Bodyfat: 16-20%

    Diet:
    lots of carbs (wholegrain seeded bread, pasta, rice, potatoes, sweet potatoes )
    lots of healthy fats (olive oil, avocado, peanut butter, various nuts and seeds)
    Reasonable amount of protein (tuna, breaded cod, chicken breast, sirloin steak, veggie sausages, soy burgers, milk, eggs, beef)

    Not currently tracking macro's and probably won't till I decide to cut, I use the scale and eat plenty and 95% whole, nutritious foods.

    Supplements:
    Bulk powders Pure Whey (Chocolate), 2 Scoops on days that I eat less fish/meat. 3-4 times a week.
    Bulk powders SPORTS MULTI AM:PM, 2 Daily.
    Nutravita Vitamin D3 10,000 IU, Daily (I live in Scotland).

    Short term goals for Late February ( My 24th).
    Squat: 120kg for 5 (1.5 x bw)
    Bench: 80kg for 5 (1.0 x bw)
    Front Squat: 100kg for 5
    Pull ups: 20

    Long Term Goals
    2 years consistent training
    None or minimal injuries

    2 x bodyweight Squat for 5
    1.5 x bodyweight Bench for 5
    3 x bodyweight Deadlift for 5
    1 x bodyweight OHP for 5

    12-15% Bodyfat
    Reasonable amount more overall size
    Faster and Fitter

    Very Long Term Goals (around my 30th)
    6+ years consistent lifting
    Minimal Injuries

    Dare I say it..
    1.5 Bodyweight Press
    2 x Bodyweight Bench
    3 x Bodyweight Squat
    4 x Bodyweight Deadlift

    To have Competed in several powerlifting or strongman events.
    Much Fitter, Faster, and more Flexible
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  14. #74
    Registered User wowter's Avatar
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    I like your goals.

    For ab work I like Cable crunches because it's easier to load them. I had/have trouble with all ab work to not let hip flexors take over but since I figured these out I really like them.

    For curls I like bayesian curls, youtube them
    Training log: http://forum.bodybuilding.com/showthread.php?t=172508601
    PR’s per January 2018
    Hibar squat: 160kg
    Paused bench: 115kg
    Deadlift: 185kg
    OHP: 77,5kg

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  15. #75
    Registered User daawhitty's Avatar
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    Nice goals...I hope you achieve them.
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  16. #76
    No help for this one.... Squid24's Avatar
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    Great goals. If you want to compete in PL, you should find yourself a PL Coach or Competitor to lift with. It will help you reach your goals faster.
    My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50

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  17. #77
    Registered User WolfRose7's Avatar
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    Originally Posted by wowter View Post
    I like your goals.

    For ab work I like Cable crunches because it's easier to load them. I had/have trouble with all ab work to not let hip flexors take over but since I figured these out I really like them.

    For curls I like bayesian curls, youtube them
    will try bayesian curls , unfortunately I think cable crunches are banned on the cable machines my gym has (not sure why).

    Originally Posted by daawhitty View Post
    Nice goals...I hope you achieve them.
    Thanks

    Originally Posted by Squid24 View Post
    Great goals. If you want to compete in PL, you should find yourself a PL Coach or Competitor to lift with. It will help you reach your goals faster.
    Cheers, my Uni has a weightlifting club which has at least a couple of competitive powerlifters in it. May have a chat with them next semester
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  18. #78
    Registered User WolfRose7's Avatar
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    Week 8 Day 2

    Circumstances delayed this a bit... (uni work, running a sports club work + actual work....).
    Anyway found time to fit it in today before my usual training, doubt I lost much in the long run having 2 days extra off.

    A

    Squats

    20 x 8
    20 x 8
    40 x 5
    60 x 3

    W' Sets, RPE
    75 x 5, 6-7
    75 x 5, 6-7
    75 x 5, 6-7

    Easy, but glad I deloaded form is much improved and everything feels tighter.

    Bench

    20 x 8
    40 x 5
    50 x 3

    W' Sets, RPE
    67 x 5, 9
    67 x 5, 8
    67 x 5, 9

    Hard, may need to deload soon, but I also lost a kilo being busier than normal last week and eating less.
    Unlike squats where deloading helps quite a bit, bench and front squat my form seems to improve when the weight is heavy and forces me to have good form.

    Pendlay Rows

    20 x 10
    20 x 5

    W' Sets, RPE
    46 x 8, 8
    46 x 8, 8
    46 x 8, 8

    there okay... don't feel anything like the lat activation I do with pulldowns/pull ups though.

    Face Pulls/Tricep pressdown Rope

    14.5 x 12/21 x 12
    14.5 x 12/21 x 12
    14.5 x 12/21 x 12

    Leg Press Calf raises

    50 x 15
    50 x 15

    Overall it was a slightly rushed but pretty good workout.
    Was followed by the usual 2 hours training, punching/kicking/grabs/throws etc.
    + some Cardio in the form of Reverse pyramid giant set air squats-push ups-mountainclimbers-star jumps. Plank finisher
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  19. #79
    Registered User daawhitty's Avatar
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    I can super agree with you on bench. When it feals light I'm sloppy as hell. The bar seems to move about too much. Yet, when its heavy I put more focus in it and every rep counts...
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  20. #80
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    Originally Posted by WolfRose7 View Post
    Cheers, my Uni has a weightlifting club which has at least a couple of competitive powerlifters in it. May have a chat with them next semester
    Yep, let them know what you are interested in doing, and they should hook you right up.

    I too understand the form situation with bench...lol
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  21. #81
    1080 TnTNZ's Avatar
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    Nice goals! Similar to mine for the end of the year, but i think I'm a little ahead of schedule I just think that speaks to how effective a well designed program is.

    I've had to accept a little extra girth around the gut to get there though. Funny how when i started at the beginning of the year a 6 pack seemed important... 10 months later being strong is so much more beneficial to me than having visible abs
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    Originally Posted by TnTNZ View Post
    Nice goals! Similar to mine for the end of the year, but i think I'm a little ahead of schedule I just think that speaks to how effective a well designed program is.

    I've had to accept a little extra girth around the gut to get there though. Funny how when i started at the beginning of the year a 6 pack seemed important... 10 months later being strong is so much more beneficial to me than having visible abs
    yeah I've gone from maybe 12-13% bodyfat to somewhere around 16-18% I think... Still care a little... but not as much as I used too.
    I'm being slightly ambitious with my short term goals , since I'll be at home for around 2 weeks without gym access end of December.
    May as well aim high though. .


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  23. #83
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    Week 8, Day 3

    Front Squats

    20 x 8
    20 x 8
    40 x 5
    50 x 3

    W' Sets, RPE
    68 x 5, 8
    68 x 5, 8
    68 x 5, 8

    Challenging, but not so much I couldn't have done more reps. Bring on 72kg.

    Overhead Press

    20 x 8

    W' Sets, RPE
    34 x 5, 7
    34 x 5, 8
    34 x 5, 8


    Romanian Deadlift

    20 x 8
    40 x 8

    W' Sets, RPE
    60 x 8, 7
    60 x 8, 7
    60 x 8, 7

    Form is finally sorted. now just to increase weight.

    Lat Pulldown

    59 x 10
    59 x 10
    59 x 10

    Going up every session atm

    Barbell Curl

    25 x 10
    25 x 8

    Abs

    Hanging leg raises
    2 sets of 15


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  24. #84
    1080 TnTNZ's Avatar
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    Originally Posted by WolfRose7 View Post
    yeah I've gone from maybe 12-13% bodyfat to somewhere around 16-18% I think... Still care a little... but not as much as I used too.
    Think I got down to 14ish, looked at a photo expecting to see a hulking mass of a man, thought... Christ I'm scrawny. Proceeded directly to bulk phase likewise I still care, I just not the first priority. In the 16-18 range as well

    Pulled 140kg for 5 reps raw today , liquid chalk is the bomb.
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  25. #85
    No help for this one.... Squid24's Avatar
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    Originally Posted by TnTNZ View Post
    Think I got down to 14ish, looked at a photo expecting to see a hulking mass of a man, thought... Christ I'm scrawny. Proceeded directly to bulk phase likewise I still care, I just not the first priority. In the 16-18 range as well

    Pulled 140kg for 5 reps raw today , liquid chalk is the bomb.
    I have put on a little more girth in the middle than I wanted to, but unlike the yahoo's who are afraid of FAT, I bring it on with my strength gains...lol

    I will be stuck with straps for a while with my nerve damage in my right arm...no biggie for me there either
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  26. #86
    Registered User WolfRose7's Avatar
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    Originally Posted by TnTNZ View Post
    Think I got down to 14ish, looked at a photo expecting to see a hulking mass of a man, thought... Christ I'm scrawny. Proceeded directly to bulk phase likewise I still care, I just not the first priority. In the 16-18 range as well

    Pulled 140kg for 5 reps raw today , liquid chalk is the bomb.
    Nice pull!.

    Week 9, Day 1

    Squats

    20 x 8
    20 x 8
    40 x 5
    60 x 3

    W' Sets, RPE
    80 x 5, 8
    80 x 5, 8
    80 x 5, 8.5

    Not going to hit 2 plates for my work sets by Christmas. May still get it for 1 set of 5 though.

    Bench

    20 x 8
    40 x 5
    55 x 3

    W' Sets, RPE
    68 x 5, 8
    68 x 5, 8
    68 x 5, 9.5

    Last rep was real close xD. got another session at this weight at least.

    Pendlay Rows

    20 x 8
    20 x 8

    W' Sets, RPE
    47 x 8, 9
    47 x 8, 8
    47 x 8, 8.5

    Something clicked with my set up for set 2, still hard but everything was much smoother.

    Face Pulls

    14 x 12, 14 x 12, 14 x 12

    Tricep Pressdown

    21 x 12, 21 x 12, 21 x 12

    Leg Press Calf raises

    40 x 15, 40 x 15

    Was a bit tired going in so pretty happy to have hit all the weights fine today.
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  27. #87
    Fierce Bro gcjager's Avatar
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    I know you said you had your RDL sorted out, but figured I'd pass on what helped me. Watch a ton of videos on YouTube. Really push your ass out when bent over to get a little more pull in the hamstring. Imagine your hips are attached to string pulling them out and up a little. Work light weights, if you're loading your hamstrings properly, you'll feel it. When I was lifting 160lbs I felt it way too much in my lower back and not at all in my hamstrings, but when I lowered the weight to 135lbs I was able to focus on loading my hamstrings. And really squeeze your glutes at the top of the movement
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    Lol @ title OP.

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    Originally Posted by gcjager View Post
    I know you said you had your RDL sorted out, but figured I'd pass on what helped me. Watch a ton of videos on YouTube. Really push your ass out when bent over to get a little more pull in the hamstring. Imagine your hips are attached to string pulling them out and up a little. Work light weights, if you're loading your hamstrings properly, you'll feel it. When I was lifting 160lbs I felt it way too much in my lower back and not at all in my hamstrings, but when I lowered the weight to 135lbs I was able to focus on loading my hamstrings. And really squeeze your glutes at the top of the movement
    well by sorted out I meant by lower back finally doesn't insist on rounding constantly xD, I will of course still try to improve form.
    Cheers for the advise !

    Originally Posted by Metalmank View Post
    Lol @ title OP.

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    Week 9, Day 2

    Front Squats

    20 x 8
    20 x 8
    40 x 5
    50 x 3

    W' Sets, RPE
    62 x 5, 7
    62 x 5, 7
    72 x 5, 8
    72 x 5, 9

    ****ed up slightly and only put 62 on at first...eventually realized why it felt wayy too easy.

    Overhead Press

    20 x 8

    W' Sets, RPE

    35 x 5, 8.5
    35 x 5, 8.5
    35 x 5, 8.5

    35kg should not still be this hard... my shoulders don't seem to want to get stronger.

    Romanian Deadlift

    20 x 8
    40 x 8

    W' Sets, RPE

    70 x 8
    70 x 8
    70 x 8

    Since I can finally do these without any back rounding I upped the weight a bit,
    Felt them more in Glutes than Hams, but getting there.

    Lat Pulldown

    59 x 8
    59 x 8
    59 x 8

    Barbell Curl

    20 x 12
    20 x 10
    20 x 10

    Lower weight, slower reps.

    Abs

    RDL's taxed my forearms too much to effectively do hanging leg raises on thick bars.
    Going to do the old Ab ripper x this evening instead
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