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  1. #1
    Registered User mapleandpecan's Avatar
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    my fierce 5 journal

    I've decided to start a proper workout program rather than continue what I've been doing because it was very unbalanced.

    day 1: workout B

    deadlift 3x5 40kg
    overhead press 3x5 30kg
    leg curls 3x10 18kg (seated), haven't tried lying yet
    lat pulldowns 3x8 45kg (2 widegrip, 1 close grip)
    ab workout 2x15
    bicep curls 2x10 20kg total for barbell and dumbbell palms facing up, and 28kg total for hammer curls (14kg each hand)

    overall, i didn't really get tired and finished the workout in 45 minutes or so. but i am planning to start slow and will see how it goes
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  2. #2
    Registered User mapleandpecan's Avatar
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    28th march: workout A

    squat 3x5 30kg
    bench 3x5 62.5kg
    horizontal row 3x8 41.3kg (wide grip cable machine)
    face pull 3x10 25.3kg (big machine), (14.7kg on small machine)
    calf raises 2x15 35kg on top on initial resistance
    tricep pushdown 2x10 38.3kg (big machine, rope) (tried v bar in the past, and i think 41kg is my starting weight)

    decent workout. one thing that is annoying is how the weights on the big cable machines (2 pillars far apart) versus the smaller machine (closer pillars which is good for reverse flies), is different. so even with the same weights, it doesn't feel the same.

    also, tricep pushdowns i have to take note whether i use the rope or the v bar, as the v bar is heavier and makes it easier to push down.

    if anyone is reading this, please let me know if I'm doing something wrong. like is the horizontal row using a cable machine a good substitute for pendlay rows?

    finally, i can't go slightly beyond parallel with my squats while keep my lower back straight. i tend to do the butt wink thing just as i reach parallel, so I'm trying to increase my flexibility.
    Last edited by mapleandpecan; 03-28-2017 at 03:40 AM.
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  3. #3
    Registered User mapleandpecan's Avatar
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    30th march: workout B
    deadlift 3x5 40kg
    OHP 3x5 30kg
    leg curls 3x10 21.4kg (bumped it up early because it was too light)
    lat pulldowns 3x8 45kg
    abs 2x 15 (leg raises)
    bicep curls 2x10 barbell curl 20kg, and hammer curl 28kg

    (did 10 pull-ups as extra)

    not a bad workout, now i have 2 days rest
    note: for some reason, since my last workout, my forearms have been sore. i have no idea why. they were still a bit sore today
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  4. #4
    Registered User mapleandpecan's Avatar
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    week 2: workout A, 2nd April

    squat 3x5 35kg
    bench 3x5 65kg (flat)
    horizontal row 3x8 43.6kg (wide grip cable machine)
    face pull 3x10 27.6kg (big machine)
    calf raises 2x15 40kg on top on initial resistance
    tricep pushdown 2x10 40.6kg (big machine, rope)

    squats are fun
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  5. #5
    Registered User mapleandpecan's Avatar
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    week 2: workout B 4th April

    deadlift 3x5 45kg
    OHP 3x5 32.5kg
    leg curls 3x10 25kg
    lat pulldowns 3x8 47.3kg
    abs 2x 15 (leg raises and crunches)
    bicep curls 2x10 barbell curl 22.5kg, and hammer curl 28kg

    about 45 mins
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  6. #6
    No help for this one.... Squid24's Avatar
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    Another kg guy...lol...I hate math

    Good smart start so far..

    In for F5 gains
    My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50

    "Muff divers local #69.....no muff too tough....we dive at five"

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  7. #7
    Registered User mapleandpecan's Avatar
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    Originally Posted by Squid24 View Post
    Another kg guy...lol...I hate math

    Good smart start so far..

    In for F5 gains
    thanks Squid, appreciate the support!

    week 2: workout A, 6th April

    squat 3x5 35kg
    bench 3x5 65kg (flat), 62.5kg incline
    horizontal row 3x8 43.6kg (wide grip cable machine)
    face pull 3x10 27.6kg (big machine)
    calf raises 2x15 40kg on top on initial resistance
    tricep pushdown 2x10 40.6kg (big machine, rope)

    my average time is 45 minutes so far. and i throw in 10 pull ups every workout. today was decent as well, although horizontal rows felt a bit tough. i used a different bar, so maybe thats why.
    anyway, week 2 done!
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  8. #8
    No help for this one.... Squid24's Avatar
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    Looks good, doesn't look like ya had any problems with the weight...

    Come on week 3
    My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50

    "Muff divers local #69.....no muff too tough....we dive at five"

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  9. #9
    Registered User mapleandpecan's Avatar
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    Originally Posted by Squid24 View Post
    Looks good, doesn't look like ya had any problems with the weight...

    Come on week 3
    yep been good so far. although today OHP and leg curls felt pretty tough!

    week 3: work out B, 9th April

    deadlift 3x5 50kg, with 1x5 30kg warm up
    OHP 3x5 35kg, with 1x6 20kg warm up
    leg curls 3x10 28.4kg
    lat pulldowns 3x8 49.6kg, with 1x8 35kg warm up (i think its 35kg, can't remember)
    abs 2x 18 (leg raises)
    bicep curls 2x10 barbell curl 25kg, and hammer curl 32kg

    for the first time, leg curls felt hard to do. and i missed the part where I'm supposed to increase ab reps, so I only just started this week. also am glad my deadlift is 50kg at least now lol, felt really weak before when others were lifting like 100kg+ and i was doing 40kg.
    also, i wrote that workout B didn't tire me in day 1, but today it did. so thats an improvement

    p.s. gonna start logging down my warm up sets
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  10. #10
    Registered User mapleandpecan's Avatar
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    week 3: work out A, 11 April

    squat 3x5 40kg, 1x5 20kg warmup
    bench 3x5 67.5kg (flat), 1x10 50kg warmup
    horizontal row 3x8 47.3kg (wide grip cable machine), 1x10 27.3kg warm up (maybe 1x8, can't remember)
    face pull 3x10 29.3kg (big machine)
    calf raises 2x15 42.5kg on top on initial resistance
    tricep pushdown 2x10 43.3kg (big machine, rope)

    and 1x10 pullups at the start of the session

    yep, things are finally getting a bit harder for squats and horizontal rows. i have a feeling my horizontal row will stall in a few weeks or so, as I've only done 47.3kg for 10 reps in the past. never got much higher than that.
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  11. #11
    No help for this one.... Squid24's Avatar
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    Nice to see it's finally coming around...lol Couple more weeks and we should see some fails then some resets.

    For your abs, if still doing hanging leg raises, you could buy some ankle weights to add resistance and then start the rep count over again...just an idea for down the road.
    My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50

    "Muff divers local #69.....no muff too tough....we dive at five"

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  12. #12
    Registered User mapleandpecan's Avatar
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    Originally Posted by Squid24 View Post
    Nice to see it's finally coming around...lol Couple more weeks and we should see some fails then some resets.

    For your abs, if still doing hanging leg raises, you could buy some ankle weights to add resistance and then start the rep count over again...just an idea for down the road.
    thats a good idea yeah, i might just use a dumbbell between my feet though. I'm studying in a different city and i have too much stuff to bring back as it is.

    week 3: work out B, 13th April

    deadlift 3x5 50kg, with 1x8 30kg warm up
    OHP 3x5 35kg, with 1x8 20kg warm up
    leg curls 3x10 28.4kg
    lat pulldowns 3x8 49.6kg, with 1x10 29.6kg warm up
    abs 2x 18 (leg raises)
    biceps 1x10 barbell curls 25kg, and 1x10 hammer curls 32kg

    only 9 pull ups today
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  13. #13
    No help for this one.... Squid24's Avatar
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    9 is better than 0

    Your pulldowns will take away from your pullups until your body is used to doing both, then you will slowly go back up in reps on those.
    My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50

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  14. #14
    Registered User mapleandpecan's Avatar
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    lol true, usually if i do 9 ill do 5 more at the end of my workout but its harder after the lat pulldowns.

    week 4: work out A, 16 april
    squat 3x5 45kg, with 1x6 25kg warmup
    bench 3x5 70kg, 1x8 40kg warmup (all flat, no incline today)
    horizontal row 3x8 49.6kg, 1x10 29.6kg warmup
    face pull 3x10 32kg
    calf raises 2x15 45kg
    tricep push down 2x10 50kg (used the v bar today since someone else was using the rope). if i used rope it would be 45kg

    and 10 pull ups

    was debating to skip gym today since its easter, but decided not to (lucky its open tho). dont want to change my routine. i know that if i make an allowance once, ill do it again. and then it starts getting worse and worse.
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  15. #15
    Registered User mapleandpecan's Avatar
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    week 4: 18 april, work out B

    deadlift: 3x5 55kg, 1x8 30kg warmup
    ohp: 3x5 37.5kg, 1x8 25kg warmup
    leg curl: 3x10 32kg
    lat pulldown: 3x8 52kg, 1x10 32kg warmup
    abs: 2x15 leg raises (not hanging, theres arm support) 2kg dumbbell between my feet
    biceps: 1x12 25kg barbell, 1x12 hammer curls 32kg (16kg dumbbell each hand)

    1x9 pullups
    1x5 pullups

    so the toughest exercise for workout b right now is leg curls. followed by biceps and ohp, which are about equal.

    p.s. my workouts are taking longer now. today was about 50-55 minutes
    Last edited by mapleandpecan; 04-18-2017 at 04:55 AM.
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  16. #16
    Registered User mapleandpecan's Avatar
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    week 4: 20 april, workout A
    squat 3x5 45kg, with 1x6 25kg warmup
    bench 2x5 70kg and 1x5 67.5kg incline, 1x8 40kg warmup
    horizontal row 3x8 49.6kg, 1x10 29.6kg warmup
    face pull 3x10 32kg
    calf raises 2x15 45kg (on top of initial resistance)
    tricep push down 2x10 50kg (used the v bar again)

    1x10 pullups

    took me about 55 minutes. hardest exercises would have to be squat and horizontal row
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  17. #17
    No help for this one.... Squid24's Avatar
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    Yep,the heavier it gets the more warm-ups you may need and it does take longer.
    My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50

    "Muff divers local #69.....no muff too tough....we dive at five"

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  18. #18
    Registered User mapleandpecan's Avatar
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    week 5!! work out B, 23 april

    deadlift: 3x5 60kg, 1x8 40kg warmup
    ohp: 3x5 40kg, 1x8 25kg warmup
    leg curl: 3x10 34.3kg
    lat pulldown: 3x8 54.3kg, 1x10 25kg and 1x10 34.3kg warmup
    abs: 2x18 leg raises (not hanging, theres arm support) 2kg dumbbell between my feet
    biceps: 1x10 30kg barbell, 1x10 hammer curls 36kg (18kg dumbbell each hand). failed my hammer curls. got up to 9, but even then i was cheating a bit by rocking by body and using my shoulder. i will have to go back down

    1x10 pullups

    today took 55 minutes again. it felt good to get 60kg on deadlift . but my lower back starting hurting once i did my OHP. wasn't very painful, but theres definitely some pain there that isn't muscle soreness. i guess my lower back is just weak.
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  19. #19
    Registered User mapleandpecan's Avatar
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    week 5: work out A, 25 april

    squat 3x5 50kg, with 1x6 25kg warmup
    bench 3x5 72.5kg, 1x8 40kg and 1x8 55kg warmup
    horizontal row 3x8 52kg, 1x10 25kg and 1x10 39kg warmup
    face pull 3x10 34.3kg
    calf raises 2x15 47.5kg (on top of initial resistance)
    tricep push down 2x10 47.3kg used the rope today

    1x10 pullups

    today took uno hour. my squats are really bad lol, women squat more than me. I'm happy that my pull-ups are staying at 10, i hope i am never unable to do 10 again.

    and I'm starting to see a difference, especially with regards to my back.
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  20. #20
    Registered User mapleandpecan's Avatar
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    week 5: work out b, 27 april

    deadlift: 3x5 60kg, 1x8 40kg warmup
    ohp: 3x5 40kg, 1x8 20kg warmup
    leg curl: 3x10 34.3kg
    lat pulldown: 3x8 54.3kg, 1x10 25kg and 1x10 34.3kg warmup
    abs: 2x18 leg raises (not hanging, theres arm support) 2kg dumbbell between my feet
    biceps: 1x10 30kg barbell, 1x10 hammer curls 36kg (18kg dumbbell each hand).

    1x10 pullups

    almost exactly the same as the last workout b. this time i tried 18kg dumbbells for hammer curls again, and i managed to do them. i did them alternate though, rather than lifting both arms up at the same time. i dont think i could lift them both up at the same time for 10 reps
    Last edited by mapleandpecan; 04-27-2017 at 05:40 AM.
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  21. #21
    Registered User mapleandpecan's Avatar
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    week 6 workout A, 30 april

    squat 3x5 55kg, with 1x8 25kg warmup
    bench 3x5 75kg, 1x8 40kg and 1x8 55kg warmup
    horizontal row 3x8 54.3kg, 1x10 25kg and 1x10 39kg warmup
    face pull 3x10 36.6kg
    calf raises 2x15 50kg (on top of initial resistance)
    tricep push down 2x10 49.6kg (rope)

    1x10 pullups

    i feel tired
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  22. #22
    Registered User mapleandpecan's Avatar
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    week 6, 2 may workout B

    deadlift: 3x5 65kg, 1x8 40kg and 1x8 50kg warmup
    ohp: 3x5 42.5kg, 1x8 25kg warmup
    leg curl: 3x12 34.2kg
    lat pulldown: 3x8 56.6kg, 1x10 29.6kg and 1x10 39kg warmup
    abs: 2x15 leg raises (not hanging, theres arm support) 4kg dumbbell between my feet
    biceps: 1x12 30kg barbell, 1x12 hammer curls 36kg (18kg dumbbell each hand). failed hammer curls again!

    1x10 pullups

    so i failed hammer curls again, ill try again next week for 12 reps, if not ill go back down to 10

    and ohp and leg curls are getting seriously tough. i went down 0.1 kg for leg curls because the machine didn't have the right increments, so i went up to 12 reps instead
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  23. #23
    Registered User mapleandpecan's Avatar
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    week 6, workout A, 4 may

    squat 3x5 55kg, with 1x8 25kg and 1x8 30kg warmup
    bench 3x5 75kg, 1x8 40kg and 1x8 55kg warmup
    horizontal row 3x8 54.3kg, 1x10 25kg and 1x10 39kg warmup
    face pull 3x10 36.6kg
    calf raises 2x15 50kg (on top of initial resistance)
    tricep push down 2x10 49.6kg (rope)

    1x10 pullups

    i added a new warmup for my squats at 30kg. I've been avoiding it because squats make me really tired, but i feel that the difference between 55kg and 25kg is a bit too large. overall, a decent workout, and it took me 1hr 15minutes.

    happy that my pull-ups are staying at 10, although it does get difficult on the last rep. but I'm never going back down below 10 pull-ups
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  24. #24
    Registered User mapleandpecan's Avatar
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    week 7, workout B, 7 may

    deadlift: 3x5 70kg, with 1x8 45kg and 1x8 55kg warmup
    ohp: 3x5 45kg, with 1x8 25kg and 1x8 30kg warmup
    leg curl: 3x10 36.6kg
    lat pulldown: 3x8 59kg, with 1x10 32kg and 1x10 45kg warmup
    abs: 2x18 leg raises (not hanging, theres arm support) 4kg dumbbell between my feet
    biceps: 1x12 30kg barbell, 1x12 hammer curls 36kg (18kg dumbbell each hand).

    1x10 pullups

    so deadlift kinda tested my grip today, and my forearms are tired
    ohp was hard, can't deny that. might stay at 45kg for week 8 and I'm taking a week off next week anyway, so i doubt ill go up to 47.5kg
    leg curls were surprisingly easy today lol wtf
    lat pulldowns were okay until the last set, where for the last couple reps i couldn't get the bar to my chest.
    abs were tiring but okay
    managed to do biceps today (including hammer curls) but form wasn't great, so i won't be going up in weights nor reps for week 8

    1hr and 15 minutes today

    edit: I'm still on page 1 wats going on
    Last edited by mapleandpecan; 05-07-2017 at 03:50 AM.
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  25. #25
    Registered User mapleandpecan's Avatar
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    week 7, workout A, 9 may

    squat 2x5 60kg, 1x4 60kg with 1x8 30kg and 1x8 40kg warmup
    bench 3x5 77.5kg, 1x8 45kg and 1x8 57.5kg warmup
    horizontal row 3x9 54.3kg, 1x10 32kg and 1x10 39kg warmup
    face pull 3x10 38.3kg
    calf raises 2x15 52.5kg (on top of initial resistance)
    tricep push down 2x10 52.3kg (rope)

    1x10 pullups

    only 4 reps on last set of squats. going to go stay at 60kg for week 8 since next week is off. grrrrrrrr
    i stayed at the same weight for horizontal rows, went up 1 rep instead. too hard.
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  26. #26
    Registered User mapleandpecan's Avatar
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    week 7, workout B, 11 may

    deadlift: 3x5 70kg, with 1x8 45kg and 1x8 55kg warmup
    ohp: 3x5 45kg, with 1x8 25kg and 1x8 30kg warmup
    leg curl: 3x10 36.6kg
    lat pulldown: 2x8 59kg and 1x7 59kg, with 1x10 32kg and 1x10 45kg warmup
    abs: 2x18 leg raises (not hanging, theres arm support) 4kg dumbbell between my feet
    biceps: 1x12 30kg barbell, 1x12 hammer curls 36kg (18kg dumbbell each hand).

    1x10 pullups

    failed my lat pulldown set that i used the narrower grip on. i usually do 2 wide grips and 1 narrow grip, and i only got to 7 reps on my narrow grip. so annoying lol.

    my ohp is also kinda wobbly
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  27. #27
    Registered User mapleandpecan's Avatar
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    week 8, workout A, 21 may

    squat 3x5 60kg, with 1x8 30kg and 1x8 40kg warmup
    bench 3x5 77.5kg, with 1x8 45kg and 1x8 57.5kg warmup
    horizontal row 1x6 52kg, 2x8 49.6kg, with 1x10 32kg and 1x10 39kg warmup
    face pull 3x10 38.3kg
    calf raises 2x15 52.5kg (on top of initial resistance)
    tricep push down 2x10 56.3kg (vbar) (would be 52.3kg had i used the rope)

    1x10 pullups

    so didn't increase anything this week after my week off. went DOWN on horizontal rows, which is annoying but ill build back up.
    on the bright side, i managed to complete my 3x5 60kg squat set that i couldn't do before. although the last rep i might not have hit below parallel

    interesting note: i counted 111 journals that were updated since mine was 10 days ago. so that means there are 112 active journals atm, unless a couple journals were not updated for over 10 days.

    edit: annnd I'm still on page 1....
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  28. #28
    Registered User mapleandpecan's Avatar
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    week 8 workout b, may 23

    deadlift: 3x5 70kg, with 1x8 45kg and 1x8 55kg warmup
    ohp: 3x5 40kg, with 1x8 25kg and 1x8 30kg warmup
    leg curl: 3x10 36.6kg
    lat pulldown: 3x8 54.3kg, with 1x10 32kg and 1x10 45kg warmup
    abs: 2x18 leg raises (not hanging, theres arm support) 4kg dumbbell between my feet
    biceps: 1x10 30kg barbell, 1x10 hammer curls 36kg (18kg dumbbell each hand).

    1x10 pullups

    went down on biceps, lats and ohp. everything else no change
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  29. #29
    Getting there Charlescheeze's Avatar
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    Keep up the good work! When it comes to stalling follow the plan and reset if needs be, after failing on the weight two consecutive workouts.

    I'm also doing F5 and recently reset both OHP and bench which is a bit of a knock to the ego but let's me focus on form more.

    Biceps are a funny one it took me ages to find an exercise I was happy with, currently doing cables curls as its easier to microload weight.

    How's your diet? I've found that can have an effect workout to workout - just like they tell us eat moar!
    My workout journal. Currently running 5/3/1 https://forum.bodybuilding.com/showthread.php?t=173793371
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  30. #30
    Registered User mapleandpecan's Avatar
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    Originally Posted by Charlescheeze View Post
    Keep up the good work! When it comes to stalling follow the plan and reset if needs be, after failing on the weight two consecutive workouts.

    I'm also doing F5 and recently reset both OHP and bench which is a bit of a knock to the ego but let's me focus on form more.

    Biceps are a funny one it took me ages to find an exercise I was happy with, currently doing cables curls as its easier to microload weight.

    How's your diet? I've found that can have an effect workout to workout - just like they tell us eat moar!
    thanks man i took a look at your journal and its looking good, especially your squats!

    yeah biceps are tough to progress, i can't see myself going up 2.5kg a week at all anymore. ill probably be stalling at ~30kg for ages

    i dont really focus on diet, just trying to get 90g of protein a day. usually i eat less, but i can't really do much about it since i dont cook.
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