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  1. #361
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
    Posts: 1,138
    Rep Power: 6297
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    ECGordyn is offline
    Week 4 off program

    Squat
    285 x 10, 10, 8, 8

    RDL
    285 x 10, 10, 10

    Cable crunches
    70 x 15, 12, 12

    Satisfied with this considering I hadn't trained legs in 10 days. Thursday last week I did squat 350 for 4 reps then 3 reps and just cashed in my chips at that. Not sure when I'll get a heavy squat session in again. Will go traveling for a couple days with gf for a little business, will try to get some lifting in at my old gym, probably upper. Also have some heavy moving to do next weekend, helping gf's parents dig a big wooden shed up out of the ground under the Thai sunshine, I'm sure that will drain me for a few days. Maybe another 10 days before legs again. :-/
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  2. #362
    Registered User Transform1996's Avatar
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    Age: 49
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    Nice going!
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  3. #363
    Toronto Millz12323's Avatar
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    Good stuff man. Enjoy your trip. Interesting that I was also helping my wifes parents this weekend lay the foundation which they are going to build a shed on.
    Recent best lifts
    Bench - 235x9, 250x5, 270x1
    Squat - 295x8, 355x1
    Deadlift - 430x11, 445x8 455x7, 475x5, 495x1
    OHP - 145x10, 150x9, 165x5, 190x1(@180 bw)
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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  4. #364
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
    Posts: 1,138
    Rep Power: 6297
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    ECGordyn is offline
    Originally Posted by Millz12323 View Post
    Good stuff man. Enjoy your trip. Interesting that I was also helping my wifes parents this weekend lay the foundation which they are going to build a shed on.
    Haha, cool. This is part of the land where we'll build our house after we get married.
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  5. #365
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
    Posts: 1,138
    Rep Power: 6297
    ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000)
    ECGordyn is offline
    Week 4 off program

    Squat
    295 x 10, 10, 10, 10

    RDL
    295 x 10, 10, 10

    Cable crunches
    70 x 17, 15, 12

    Happy with all this. Didn't know what to expect with squats but 295 @ 4x10 felt pretty good. Conditioning is my biggest limitation with volume squats, but pushing the weight is totally a mental game. Was pretty cooked after squats but RDLs felt easy, I should have pushed for a bit more weight. Will go back on program soon, probably Tuesday for week 5 PL. Technically it's like week 7 or something but I didn't want a big mess in my log or discouragement or any other bullsh*t, so I've just kept the rhythm going a bit less strictly.

    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  6. #366
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
    Posts: 1,138
    Rep Power: 6297
    ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000)
    ECGordyn is offline
    Week 4 off program

    Bench
    210 x 10, 9, 9, 9

    Pendlay
    205 x 5, 5, 5, 5

    OHP
    135 x 8, 8, 8

    Pullups neutral grip
    BW x 8, 6, 5

    Pec deck
    70 x 12, 12, 8

    Decent.
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  7. #367
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
    Posts: 1,138
    Rep Power: 6297
    ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000)
    ECGordyn is offline
    Bench
    215 x 8, 8, 8

    Pendlay
    205 x 8, 8, 8

    OHP
    145 x 8, 8, 8

    Chinups
    BW x 8, 6, 5
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  8. #368
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
    Posts: 1,138
    Rep Power: 6297
    ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000)
    ECGordyn is offline
    Last 2 workouts

    Wednesday

    Squat
    305 x 8, 8, 2


    Friday

    Bench
    215 x 8, 8, 8, 6

    Pendlay
    205 x 8, 8, 8

    OHP
    145 x 8, 8, 8

    Pulldown
    65 x 12, 12, 10

    Incline DB bench
    70s x 12, 12, 12
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  9. #369
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
    Posts: 1,138
    Rep Power: 6297
    ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000)
    ECGordyn is offline
    Squat
    295 x 5, 5, 5, 5

    RDL
    295 x 10, 10, 10

    Leg press
    355 x 10
    405 x 10, 10

    Leg curl
    35 x 10, 10, 10

    Cable crunches
    70 x 15, 15, 15
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  10. #370
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
    Posts: 1,138
    Rep Power: 6297
    ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000)
    ECGordyn is offline
    Week 3 HU

    Bench
    215 x 8, 8, 8, 8

    Pendlay
    205 x 10, 10, 10

    OHP
    145 x 8, 8, 8

    Pulldown
    65 x 12, 12, 12

    Inc DB press
    80s x 10, 9, 8
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  11. #371
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
    Posts: 1,138
    Rep Power: 6297
    ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000)
    ECGordyn is offline
    Bench
    215 x 9, 9, 9, 9

    Squat
    295 x 2, 4, 4

    RDL
    305 x 10, 10, 10

    Set up for Pendlays but back hurt like hell. Get knee pain on squats, really sucks bcz I love that lift. Might start using wraps like I did last year and it helped.

    Mixed session today bcz I had 2 days off and I'm going out of town this weekend
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  12. #372
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
    Posts: 1,138
    Rep Power: 6297
    ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000)
    ECGordyn is offline
    Bench
    215 x 10, 9, 8, 8

    Pendlay
    210 x 10, 10, 10

    Pulldown
    70 x 10, 10, 8

    Incline DB press
    80s x 10, 10, 15

    Had to skip OHP, shoulder wasn't feeling right in that position.
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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