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  1. #421
    Time is Muscle ECGordyn's Avatar
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    Week 7 Day 3

    Pause squat
    335 x 1
    325 x 2, 2

    CG bench
    245 x 3, 3, 3

    Feet up bench
    235 x 3, 3

    DB rows
    80s x 12, 12, 12

    Facepulls
    20 x 12, 12, 12

    Side planks
    2 x 40 sec. each side

    Cable crunches
    75 x 15, 15

    Reverse crunches
    bw x 15, 15

    Pretty good. Happy about squats. CG bench felt awkward.


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  2. #422
    Time is Muscle ECGordyn's Avatar
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    Week 7 Day 4

    Bench t&g
    255 x 3, 3

    Pause DL
    355 x 1
    335 x 2, 2, 2

    Cable crunches
    130 x 20, 20

    Reverse crunches
    bw x 18, 18

    Side planks
    2 x 20 sec. each side
    2 x 30 sec. each side

    New bench in different gym threw me off a bit, felt harder than I expected.


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  3. #423
    Time is Muscle ECGordyn's Avatar
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    Well, sh*t.


    You guessed it.


    Thailand closed gyms and other public services for 2 weeks. They're scheduled to reopen on the date I planned to test maxes after finishing this program. At that time, I'll decide if I'll just start a second cycle of this program with estimated 1rms, or do a real test and then start the next cycle.


    Meanwhile, Corona workouts. Time to get creative.


    See yous alls on the flip side.


    Good luck and stay healthy.
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  4. #424
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    Originally Posted by ECGordyn View Post
    Well, sh*t.


    You guessed it.


    Thailand closed gyms and other public services for 2 weeks. They're scheduled to reopen on the date I planned to test maxes after finishing this program. At that time, I'll decide if I'll just start a second cycle of this program with estimated 1rms, or do a real test and then start the next cycle.


    Meanwhile, Corona workouts. Time to get creative.


    See yous alls on the flip side.


    Good luck and stay healthy.
    Real sorry to hear that, man. Try to make the best of it!
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  5. #425
    Time is Muscle ECGordyn's Avatar
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    So this is cool. The gym owner is letting me work out there in the afternoons while she takes care of the plants and things.

    However, she's also letting a doctor work out there, and there's a Covid patient in his hospital. He doesn't work with the patient, she's isolated.

    Anyway...

    Calgary Barbell 8 Week Program, 2nd cycle
    Week 1 Day 1

    Squat
    315 x 3, 3, 3
    265 x 5, 5

    DB bench
    80s x 12, 12
    90s x 10, 10

    SLDL
    275 x 9
    265 x 9
    245 x 9, 9

    Can't do barbell bench because it's in the front room of the gym with the big glass walls. Everyone will see that we're violating government order by using a fitness facility. So I'm trying to match the tonnage from BB bench. SLDL is a lot harder than I expected, but it feels much better than RDL.



    Last edited by ECGordyn; 03-30-2020 at 07:00 AM.
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  6. #426
    Time is Muscle ECGordyn's Avatar
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    Week 1 Day 2

    DL
    315 x 3, 3, 3
    275 x 5, 5

    Pause DB bench
    100s x 5, 5, 5

    Squat
    250 x 5, 5

    Cable row wide grip
    130 x 10, 10, 10, 10

    Cable crunches
    70 x 15, 15

    Reverse crunches
    bw x 15, 15

    Nothing special about DL, just wanted to show the bunkered gym.

    Last edited by ECGordyn; 04-01-2020 at 07:28 PM.
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  7. #427
    Time is Muscle ECGordyn's Avatar
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    Bought a home gym. Fortunately the inventory is pretty high in Thailand. Will be tracking in kgs from here on. 2 weeks since last barbell workout, so I'm starting back light.

    Wednesday 15 April

    Bench
    100 x 3
    87 x 5, 5, 5

    Squat
    100 x 5, 5, 5

    DL
    150 x 1
    130 x 5, 5

    Pendlay
    72 x 5, 5, 5
    Last edited by ECGordyn; 04-16-2020 at 02:20 AM.
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  8. #428
    Time is Muscle ECGordyn's Avatar
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    Thursday 16 April

    Bench
    100 x 5
    87 x 5, 5, 5

    Squat
    150 x 2
    110 x 5, 5

    Chins
    bw x 8, 8, 6
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  9. #429
    Time is Muscle ECGordyn's Avatar
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    Sat 18 Apr

    Bench
    100 x 5, 5
    87 x 5, 5

    Squat
    110 x 5, 5, 5

    DL
    150 x 2
    130 x 5, 5, 5

    Pendlay
    87 x 5, 5, 5

    Pendlays rock, I miss doing these. Want to work them into my real program once I get started on it.
    Last edited by ECGordyn; 04-18-2020 at 07:50 PM.
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  10. #430
    Time is Muscle ECGordyn's Avatar
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    Sun 19 Apr

    Bench
    100 x 7
    87 x 6, 6, 6

    Squat
    150 x 3
    120 x 5, 5

    Chins
    bw x 8, 8, 7

    Reverse crunches
    bw x 12, 12

    Crunches
    2.5 x 15, 15

    All moved pretty good. Will go back on program later this week.
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  11. #431
    Time is Muscle ECGordyn's Avatar
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    Calgary Barbell 8 Week, 2nd cycle

    Week 1 Day 1

    Squat
    150 x 3
    135 x 3, 3
    120 x 5, 5

    Bench
    100 x 3, 3, 3, 3
    85 x 5, 5

    Chins
    bw x 8, 8, 8
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  12. #432
    Time is Muscle ECGordyn's Avatar
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    Week 1 Day 2

    DL
    150 x 3
    135 x 3, 3
    120 x 5, 5

    Bench
    95 x 4, 4, 4

    Squat
    115 x 5, 5

    Pendlay
    87 x 10, 10, 10

    Side planks
    2 x 30 sec. each side

    Reverse crunches
    bw x 12, 12

    Crunches
    2.5 x 12, 12

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  13. #433
    Noob Gains knowles.ja's Avatar
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    Good stuff, man! Glad you're able to make it work at home.
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  14. #434
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by knowles.ja View Post
    Good stuff, man! Glad you're able to make it work at home.
    Thanks Knowles.. Home gyms are goat!
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  15. #435
    Time is Muscle ECGordyn's Avatar
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    Week 1 Day 3

    Pause squat
    125 x 4, 4, 4, 4

    Bench
    85 x 5, 5, 5, 5, 5, 5

    Feet up bench
    85 x 5, 5, 5, 5

    DL
    115 x 5, 5

    Chins
    bw x 9, 9, 6, 2


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  16. #436
    Time is Muscle ECGordyn's Avatar
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    Week 1 Day 4

    DL pause
    130 x 4, 4, 4, 4

    Bench t&g
    105 x 6
    100 x 6, 6

    OHP
    0 x 0

    Pendlay
    0 x 0

    Side planks
    2 x 30 sec. each side

    Reverse crunches
    bw x 14, 14

    Crunches
    2.5 x 14, 14

    Skipped OHP and Pendlay. Still gassed from yesterday's bench volume.

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  17. #437
    Time is Muscle ECGordyn's Avatar
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    Week 2 Day 1

    Squat
    150 x 3, 3, 3
    130 x 3
    125 x 5, 5

    Bench
    100 x 3, 3, 3, 3, 3
    85 x 5, 5, 5

    Chins
    bw x 8, 8, 7, 5

    Side planks
    2 x 35 sec. each side


    Last edited by ECGordyn; 04-29-2020 at 02:57 AM.
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  18. #438
    Time is Muscle ECGordyn's Avatar
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    Week 2 Day 2

    DL
    150 x 3, 3, 3, 3
    125 x 5, 5

    Bench
    105 x 3, 3, 3, 3

    Squat
    120 x 5, 5, 5

    Pendlay
    90 x 10, 10, 10, 10


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  19. #439
    Time is Muscle ECGordyn's Avatar
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    Week 2 Day 3

    Squat paused
    135 x 3, 3, 3, 3, 3

    Bench
    90 x 4, 4, 4, 4, 4, 4

    Feet up bench
    90 x 4, 4, 4

    DL
    120x 5, 5, 5

    Chins
    bw 82 x 9, 8, 5, 7


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  20. #440
    Time is Muscle ECGordyn's Avatar
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    Week 2 Day 4

    DL pause
    137 x 4, 4, 3, 3, 3

    Bench t&g
    80 x 12
    85 x 12
    87 x 12

    Spoto
    80 x 7, 7, 7, 7

    Pendlay
    92 x 10, 10, 10

    Pendlays felt like murder today. DL has a weird rep scheme because I don't have 10kg plates yet, so I add reps to reach the same total volume for a lift.



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  21. #441
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    How are you adapting to at home workouts so far? I find that it's difficult at first to bring the same intensity that you do at a large gym. But eventually you find a good groove and you never want to go back.
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    Time is Muscle ECGordyn's Avatar
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    Originally Posted by knowles.ja View Post
    But eventually you find a good groove and you never want to go back.
    I was thinking exactly that as I finished the workout yesterday. There's a few things I miss about public gyms--equipment variety, music, girls walking around--but over the long haul a home setup is the way to go. Eventually I want to broaden out a bit when I have more space for it
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    Week 3 Day 1

    Squat
    155 x 2
    150 x 2, 2, 2, 2
    125 x 4, 4

    Bench
    105 x 2, 2, 2, 2, 2
    90 x 4, 4

    Chins
    bw 83 x 9, 8, 7, 6 = 30

    Side plank
    2 x 40 sec. each side

    Reverse crunches
    bw x 17, 17

    Squat and bench felt heavy today.


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    Week 3 Day 2

    DL
    155 x 2, 2, 2, 2, 2
    130 x 4, 4

    Bench
    105 x 3, 3, 3

    Squat
    125 x 5, 5

    Pendlay
    90 x 10, 10, 10

    Bench felt good today, strange because it felt so heavy on Monday. Probably had 107 today, maybe 110, but didn't overdo it.


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    Form looked really locked in on the benching. Solid reps!
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    Originally Posted by knowles.ja View Post
    Form looked really locked in on the benching. Solid reps!
    Thanks, some days it's there
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    Week 3 Day 3

    Squat pause
    130 x 5, 5, 5, 5

    Bench
    95 x 3, 3, 3, 3, 3, 3

    Feet up bench
    95 x 3, 3, 3, 3

    DL
    130 x 5, 5

    Chins
    bw 83.6 x 9, 8, 5, 6, 3 = 31

    Pause squats felt good, 10 kgs / 22 lbs higher than this day last cycle. Bench good too, 5 kgs higher. For chins, obviously I'm using a rep goal progression. I weigh myself before the first set, so that bodyweight includes food and water consumed during the day.

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    Week 3 Day 4

    DL pause
    137 x 5, 5, 5, 5

    Bench t&g
    100 x 7, 7, 7, 7

    Spoto
    90 x 6, 6, 6, 6, 6

    Pendlay
    90 x 5, 8, 10

    Pendlays were tough. That's becoming a pattern. Pause DL felt easy. Spoto was def rpe 10 at the last rep.


    Last edited by ECGordyn; 05-11-2020 at 07:13 AM.
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    Week 4 Day 1

    Squat
    150 x 3, 3, 3, 3
    130 x 4, 4, 4

    Bench
    105 x 3, 3, 3, 3, 3
    95 x 4, 4, 4

    Chins
    bw 83.3 x 9, 9, 8, 6 = 32

    All went pretty good. Took an extra rest day yesterday.


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    Week 4 Day 2

    DL
    155 x 3, 3, 3, 3
    130 x 4, 4, 4

    Bench
    100 x 4, 4, 4, 4

    Squat
    130 x 4, 4

    Pendlay
    90 x 10, 10, 10

    Felt good today so didn't take a rest day as I usually do between days 1 & 2. Everything moved well though I'm pretty tired now. Squat felt heavy but all the reps look smooth. Pendlay felt much better than they usually do at the end of day 4. Will rest 2 days and then come back Monday.



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