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Thread: Workout Journal

  1. #61
    Furniture Lifter Champ fluidZ's Avatar
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    Sup dude... just found your log!! Surprised you had no subs till now..


    fixing that!!

    Just read over everything... nice progress man!!!


    also, everyone seems to get stuck on OHP around the 35-45kg mark for some reason... I've followed a few other logs who had that issue and it's still a mystery...

    May ask davis about it... OHP might need some special attention.
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  2. #62
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    Originally Posted by fluidZ View Post
    Sup dude... just found your log!! Surprised you had no subs till now..


    fixing that!!

    Just read over everything... nice progress man!!!


    also, everyone seems to get stuck on OHP around the 35-45kg mark for some reason... I've followed a few other logs who had that issue and it's still a mystery...

    May ask davis about it... OHP might need some special attention.
    Thanks for the reply moving up 2.5kg this evening, so hopefully I can move it.

    I'm not holding out much hope as i'm currently cutting and this is my 5th week and it's quite clear that some lifts are starting to slow down
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  3. #63
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    Week 15 Day 59 (Upper B)

    OHP
    3 x 5 - 37.5kg

    Flyes
    3 x 10 - 14kg (Stuck to 14kg as I don't feel I can comfortably get 16's up for 10)

    Pull ups
    3 x 8 - 23kg (This is getting really tough now)

    Penlay Row
    3 x 8 - 55kg

    Face Pull s/s Tricep Press
    3 x 12 - 35kg / 3 x 10 - 43kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  4. #64
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    Week 15 Day 60 (Lower B)

    Deadlift
    3 x 5 - 105kg

    Lunges
    3 x 8 - 24kg

    Leg Extensions
    3 x 10 - 60kg

    Leg curls
    3 x 10 - 63kg

    Cable Crunches
    3 x 15 - 70kg

    Calf raises
    3 x 12 - 95kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  5. #65
    Furniture Lifter Champ fluidZ's Avatar
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    ya dude I'm feeling the cut... everything is dropping down now lower than where I was on novice...

    feelsbadman...

    my ohp is going up though.. but probably because this is the only 4 weeks I've trained it... will be at 36kg tomorrow though.
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  6. #66
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    Week 15 Day 56 (Upper A)

    Bench Press
    3 x 6 - 67.5kg

    Incline Bench Press
    3 x 7/8/7 - 47.5kg Totally failed this today, I did manage to pump out some really good reps on flat bench, which may have had an effect on incline)

    Lat Pulldown (Widegrip)
    3 x 9 - 57.5kg

    Bent Over Row
    3 x 9 - 57.5kg

    BB Curls SS Reverse Flyes
    3 x 11 - 10kg / 3 x 11 - 6KG
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  7. #67
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    Week 15 Day 62 (Lower A)

    Squat
    3 x 6/6/5 - 100kg (Failed last set, just didn't feel tight anymore for last rep and didn't want to be in a gym fails video)

    Weighted back extensions
    3 x 9 - 30kg

    Less Press
    3 x 11 - 130kg

    Lying leg curls
    3 x 11 - 60kg

    Abs

    Knee raises
    3 x 16 - Bodyweight

    Calf raises
    3 x 13 - 95kg
    Last edited by ChrisWhite90; 03-03-2018 at 07:24 AM.
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  8. #68
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    Looks like getting closer to Reset City ... I'm already there, cut aggro.

    Stay strong dude!!
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  9. #69
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    Originally Posted by fluidZ View Post
    Looks like getting closer to Reset City ... I'm already there, cut aggro.

    Stay strong dude!!
    It's definitely happening....

    Week 15 Day 63 (Upper B)

    OHP
    3 x 6 - 37.5kg

    Flyes
    3 x 11/8/11 - 14kg (Really struggled on the second set, think I didn't give myself long enough to rest)

    Pull ups
    3 x 9/9/8 - 23kg (Failed last set, had a 10 second rest and busted out the last rep, think alot of his has to do with keeping my grip on the bar too)

    Penlay Row
    3 x 8 - 55kg

    Face Pull s/s Tricep Press
    3 x 13 - 35kg / 3 x 11 - 43kg (felt super tough today)

    Overall I think today is showing me that I'm getting close to having to reset all my main lifts, sitting at about 202lbs now down from 212 in 6 weeks, so pretty happy with that. Want to get down to 190 and see what i'm looking like then
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  10. #70
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    Week 15 Day 64 (Lower B)

    Deadlift
    3 x 6 - 105kg

    Lunges
    3 x 9 - 24kg

    Leg Extensions
    3 x 11 - 60kg

    Leg curls
    3 x 11 - 63kg

    Cable Crunches
    3 x 16 - 70kg

    Calf raises
    3 x 13 - 95kg







    Week 16 Day 65 (Upper A)

    Bench Press
    3 x 5 - 70kg

    Incline Bench Press
    3 x 8 - 47.5kg

    Lat Pulldown (Widegrip)
    3 x 8 - 60kg

    Bent Over Row
    3 x 8 - 60kg

    BB Curls SS Reverse Flyes
    3 x 10 - 12kg / 3 x 10 - 8KG
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  11. #71
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    Week 16 Day 66 (Lower A)

    Squat
    3 x 5 - 100kg

    Weighted back extensions (Had to do these on the floor instead, as machine was taken)
    3 x 8 - 0kg

    Less Press
    3 x 10 - 135kg

    Lying leg curls
    3 x 10 - 63kg

    Abs

    Crunches
    3 x 15 - 5kg

    Calf raises
    3 x 12 - 100kg
    Last edited by ChrisWhite90; 03-09-2018 at 02:52 PM.
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  12. #72
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    Week 16 Day 67 (Upper B)

    OHP
    3 x 5 - 40kg

    Flyes
    3 x 10 - 12kg (brought the weight of this down and made sure to concentrait on form)

    Pull ups
    3 x 8 - 21kg (Super easy this week)

    Penlay Row
    3 x 8 - 57.5kg (Pretty awkward movement still the penlay)

    Face Pull s/s Tricep Press
    3 x 12 - 37.5kg / 3 x 10 - 45kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  13. #73
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    Week 16 Day 68 (Lower B)

    Deadlift
    3 x 5 - 110kg (Deads were really tough today, not sure why but I really struggled. Going to put it down to being pretty tired)

    (Walking)Lunges (Changed it up a bit this week and tried walking lunges instead, found them much easier in terms of getting to the end of the set)
    3 x 8 - 24kg

    Leg Extensions
    3 x 10 - 65kg

    Leg curls (Went for laying leg curls, as every time I try do these on a Tuesday the machine is taken and I do seat instead, but I had to tone the weight down)
    3 x 10 - 60kg

    Cable Crunches
    3 x 15 - 73kg

    Calf raises (Did not do these today as the machine was taken and I was in a rush to get off)
    3 x 12
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  14. #74
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    Week 17 Day 69 (Upper A)

    Bench Press (Took some tips from set up videos and I felt it really helped me hit my chest more with this)
    3 x 6 - 70kg

    Incline Bench Press (this now needs to be rest)
    3 x 7/8/7 - 47.5kg

    Lat Pulldown (Widegrip)
    3 x 9 - 60kg

    Bent Over Row
    3 x 9 - 60kg

    BB Curls SS Reverse Flyes
    3 x 11 - 12kg / 3 x 11 - 8KG
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  15. #75
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    Week 17 Day 70 (Lower A)

    Squat
    3 x 6 - 100kg (I think I may have to lower the weight on this as i'm not going as low as I would like)

    Weighted back extensions
    3 x 9 - 30kg

    Less Press
    3 x 11 - 135kg

    Lying leg curls
    3 x 10/8/8 - 63kg (This needs to be rest next week)

    Abs

    Crunches
    3 x 16 - 5kg

    Calf raises
    3 x 12/13/13 - 100kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  16. #76
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    Week 17 Day 71 (Upper B)

    OHP
    3 x 6 - 40kg

    Flyes
    3 x 11 - 12kg

    Pull ups
    3 x 9 - 21kg

    Penlay Row
    3 x 9 - 57.5kg (Pretty awkward movement still the penlay)

    Face Pull s/s Tricep Press
    3 x 13 - 37.5kg / 3 x 11 - 45kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  17. #77
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    Week 17 Day 72 (Lower B)

    Deadlift
    3 x 6 - 110kg

    (Walking)Lunges
    3 x 9 - 24kg

    Leg Extensions
    3 x 11 - 65kg

    Leg curls
    3 x 11 - 53kg

    Cable Crunches
    3 x 16 - 73kg

    Calf raises
    3 x 13


    Week 18 Day 73 (Upper A)

    Bench Press
    3 x 5 - 72.5kg

    Incline Bench Press (reset this week)
    3 x 8 - 40kg

    Lat Pulldown (Widegrip)
    3 x 8 - 63kg

    Bent Over Row
    3 x 8 - 62.5kg

    Cable Curls SS Reverse Flyes
    3 x 10 - 13kg / 3 x 10 - 8KG
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  18. #78
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    Week 18 Day 73 (Lower A)

    Squat
    3 x 6 - 90kg (So left my ego at the door and dropped the weight on these, but made sure I was going below paral)

    Weighted back extensions
    3 x 9 - 30kg

    Less Press
    3 x 11 - 135kg

    Lying leg curls (missed theses, this week. Forgot to write them down)
    3 x 10/8/8 - 63kg (This needs to be rest next week)

    Abs

    Crunches
    3 x 15 - 10kg

    Planks
    3 x 30s

    Calf raises
    3 x 12 - 100kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  19. #79
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    Week 18 Day 74 (Upper B)

    OHP
    3 x 5 - 42.5kg

    Flyes
    3 x 10 - 14kg

    Pull ups
    3 x 8 - 19kg

    Penlay Row
    3 x 8 - 60kg (Alot better this week cause I could use the 20's on each side, which was less streful on my back)

    Face Pull
    3 x 12 - 37.5kg

    Tricept Press-over (Something a bit different, hit the longer part of the muscle this week)
    3 x 10 - 17.5kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  20. #80
    Furniture Lifter Champ fluidZ's Avatar
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    Yup reset city..

    How's your bw coming along?
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  21. #81
    Registered User ChrisWhite90's Avatar
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    Originally Posted by fluidZ View Post
    Yup reset city..

    How's your bw coming along?
    Sitting around 200lbs now, so 12lbs down in about 8 weeks. Pretty pleased with that
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  22. #82
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    Week 18 Day 75 (Lower B)

    Deadlift
    3 x 5 - 115kg

    (Walking)Lunges (kept the same as increasing my deadlift is making these a lot harder)
    3 x 8 - 24kg

    Leg Extensions
    3 x 10 - 67.5kg

    Leg curls
    3 x 10 - 55kg

    Cable Crunches
    3 x 15 - 75kg

    Calf raises
    3 x 12 - 100kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  23. #83
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    Week 19 Day 76 (Upper A)

    Bench Press
    3 x 6/6/5 - 72.5kg (Have to stick with this weight next week)

    Incline Bench Press (reset this week)
    3 x 9 - 40kg

    Lat Pulldown (Widegrip)
    3 x 9 - 63kg (Form was trash on this, so after next week I think i'll reset)

    Bent Over Row
    3 x 9 - 62.5kg

    Cable Curls SS Reverse Flyes
    3 x 11 - 13kg / 3 x 11 - 8KG
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  24. #84
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    Week 19 Day 76 (Lower A)

    Squat
    3 x 6 - 90kg

    Weighted back extensions
    3 x 9 - 30kg

    Less Press
    3 x 11 - 135kg

    Lying leg curls
    3 x 11 - 53kg

    Abs

    Crunches
    3 x 16 - 10kg

    Planks
    3 x 30s

    Calf raises
    3 x 13 - 90kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  25. #85
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    Week 19 Day 77 (Upper B)

    OHP
    3 x 6 - 42.5kg

    Flyes
    3 x 11 - 14kg

    Pull ups
    3 x 9 - 19kg

    Penlay Row
    3 x 9 - 60kg

    Face Pull
    3 x 13 - 37.5kg

    Tricep Press-over
    3 x 11 - 17.5kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  26. #86
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    Week 20 Day 78 (Upper A)

    Bench Press
    3 x 5 - 72.5kg (Really struggled this week, although I was trying out the bulldog grip, which I found quite uncomfortable)

    Incline Bench Press (reset this week)
    3 x 8 - 42.5kg

    Lat Pulldown (Widegrip)

    3 x 8 - 53kg

    Bent Over Row
    3 x 8 - 65kg

    Cable Curls SS Reverse Flyes
    3 x 10 - 14kg / 3 x 10 - 10KG (Form on reverse flyes was a bit trash, felt like I was using more momentum to throw the weight up, may need a reset after next week)
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  27. #87
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    Week 20 day 79 (Lower A)

    Squat
    3 x 8- 92.5kg (Really tough to grind these out)

    Weighted back extensions
    3 x 8 - 30kg

    Less Press
    3 x 10 - 137kg

    Lying leg curls
    3 x 10 - 55kg

    Abs

    Crunches
    3 x 15 - 10kg

    Weight swing
    3 x 15 - 10KG

    Planks
    3 x 35s

    Calf raises
    3 x 12 - 90kg (Drop set x 2)
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  28. #88
    Furniture Lifter Champ fluidZ's Avatar
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    need to updte ur sig dude... gainz!!
    Fluid's happy-sunshine-bright-feeling-for-you Fierce5 log -- now with REAL cheese!
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  29. #89
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    Originally Posted by fluidZ View Post
    need to updte ur sig dude... gainz!!
    I like to leave it the same so I can keep looking back and see how much everything has gone up
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  30. #90
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    Week 20 Day 80 (Upper B)

    OHP
    3 x 5 - 45kg

    Flyes
    3 x 10 - 14kg

    Pull ups
    3 x 8 - 17kg

    Penlay Row
    3 x 8 - 62.5kg

    Face Pull (Not able to do these today cause I was short on time)
    3 x 13 - 37.5kg

    Tricep Press-over
    3 x 10 - 20kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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