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  1. #181
    Registered lUser ECGordyn's Avatar
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    DB bench
    105s x 6, 5
    100s x 6, 6

    Pendlay
    210 x 10, 8, 8

    OHP
    145 x 6, 8, 8

    Pulldown HS machine
    230 x 10, 8, 6

    Facepulls
    57.5 x 12, 12, 12

    Pec deck
    160 x 12, 10, 8

    Bike 20 min.
    Workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1549185671#post1549185671

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  2. #182
    Registered lUser ECGordyn's Avatar
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    DB bench
    105s x 9, 6, 5
    100s x 6

    Pendlay
    210 x 10, 8, 8

    OHP
    145 x 10, 8, 8

    Pulldown HS machine
    230 x 10, 8, 8

    Facepulls
    57.5 x 12, 12, 12

    Pec deck
    160 x 12, 12, 12

    Workout felt good even though I haven't hit any PRs in a while.
    Workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1549185671#post1549185671

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  3. #183
    Registered User NinaB55's Avatar
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    Great journal!

    All the best.
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  4. #184
    Registered lUser ECGordyn's Avatar
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    Squat
    340 x 5, 5, 4

    DL
    380 x 6, 5

    Calf raise machine
    360 x 14, 12, 12

    DL felt fast and smooth, happy about that.


    Workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1549185671#post1549185671

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  5. #185
    Registered lUser ECGordyn's Avatar
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    DB bench
    105s x 8, 7, 7, 5

    Pendlay
    230 x 8, 6, 6

    OHP
    150 x 4
    135 x 8, 7

    Pulldown HS machine
    230 x 10, 9, 6

    Right shoulder has been hurting, and that might have thrown me off on OHP.
    Workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1549185671#post1549185671

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  6. #186
    Registered lUser ECGordyn's Avatar
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    Squat
    345 x 6, 4

    DL pause
    350 x 8

    Bike 20 min.

    Extra set of squats, only 1 set of deads. The point of this week is to let fatigue dissipate, and I'm starting to feel why it's programmed that way.

    Workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1549185671#post1549185671

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  7. #187
    Registered lUser ECGordyn's Avatar
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    Squat
    350 x 3
    355 x 3
    360 x 3

    RDL
    295 x 6, 6

    Leg extensions
    100 x 10, 10, 10

    GHR
    bw x 10, 9, 7.5

    Calf machine
    360 x 15, 15, 12

    Bike 15 min.

    First 2 sets of squat felt great, I felt like starting the next set right away but took normal rest. 3rd set felt heavy as f*k. One more high intensity day before test maxes next week. Really want 385 x 4 so I can have a shot at 405 x 4 in early April.



    Workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1549185671#post1549185671

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  8. #188
    Registered lUser ECGordyn's Avatar
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    DB bench
    105s x 8, 8, 7, 5

    Pendlay
    215 x 10, 10, 8, 6

    OHP
    145 x 8
    135 x 10, 8, 8

    Pulldown HS machine
    230 x 12, 10, 8, 6

    Bike 20 min.

    Losing strength on OHP? Worried about my shoulder keeps me from pushing it.
    Workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1549185671#post1549185671

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  9. #189
    Registered lUser ECGordyn's Avatar
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    So Monday night I got some bad food that left me puking and pooping half the night. Everything that was inside me that wasn't nailed down came out. Miserable and weak all yesterday, felt better around midday today, had a big lunch and decided to lift this evening. Good session, except failed second set of DL. Belly still felt full of pasta, meatballs, and bread, so it was hard to properly brace without spewing again. I had already planned to repeat this week anyway, considering that I got zero growth this week from having zero nutrition in my body after Monday night. Plus, will go traveling with gf from tomorrow until Sunday, and I won't be eating the same. So, next week I'll try all these numbers again when I repeat week 4 next week.

    Squat
    360 x 3
    375 x 2
    Fought for that second rep of 375 but knew I had it the whole time. Patience.

    DL
    395 x 3
    410 x fail


    Last edited by ECGordyn; 02-20-2019 at 05:00 AM. Reason: deleted DL vid
    Workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1549185671#post1549185671

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  10. #190
    Registered lUser ECGordyn's Avatar
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    Squat
    350 x 3
    355 x 1
    320 x 1
    Ugh.

    DL
    345 x 6, 6
    Meh.

    Bike 20 min.

    Pretty dull session. Fought like hell for the first set of squats, then got one of the second set and knew I was cashed. Too stubborn to give up, but then 320 for 1 confirmed I had nothing in the tank. DLs went ok.

    Haven't eaten normally for a week since being sick then taking trip with gf. Should be happy to have gotten rid of that stomach thing pretty quickly, though.

    Couple options for where to go next, in the theme of ADD.
    1: Reset my numbers for this cycle and continue through next week, take what I can get, even if it means zero gains for this cycle.
    2: Start this cycle over completely, going lighter for a few weeks to get diet and nutrition back up before coming back to higher intensity.
    3: Change programs and cut, probably to Candy's strength/hypertrophy UL. Really noticing lately how fat I've been getting. My Thai gf weighs 47 kgs--half my f*ing bodyweight, I feel like a goddamn whale. That program is the closest to what I've been running for a year, so it would be the most sensible for a cut.

    Open to suggestions. Updates coming.
    Workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1549185671#post1549185671

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  11. #191
    Registered lUser ECGordyn's Avatar
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    Candito Linear Strength/Control
    Upper Strength Day

    DB bench
    100s x 6,6,6

    Pendlay
    225 x 6,6,6

    OHP
    145 x 6
    135 x 8

    Pulldown HS machine
    240 x 6
    230 x 8

    Pec deck
    160 x 8,8,8

    Facepulls
    57.5 x 12,12,12

    Bike 20 min.
    Workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1549185671#post1549185671

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  12. #192
    Registered lUser ECGordyn's Avatar
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    Lower Control Day

    Pause squat
    315 x 6 x 4

    Pause DL
    350 x 3 x 4

    Calf machine
    360 x 12, 12, 10

    Pause squats were tough. Last rep of every set was a slow fight. Hoping to get used to them soon and start pushing heavier again.
    Workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1549185671#post1549185671

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  13. #193
    Registered lUser ECGordyn's Avatar
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    Upper Control Day

    DB Spoto
    90s x 4,4,4,4,4,4

    Pendlay
    225 x 8,8,8

    OHP
    145 x 6,6,6

    Pulldown HS machine
    230 x 8,8,8

    Facepulls
    57.5 x 12,12,11

    Bike 20 min.

    Not sure I'm liking this program but it's only the first week. Tried to do paused Pendlays but after 1 set of 185 I just went back to normal, they felt too awkard. Spoto felt ok. A bit unfocused as I rearrange other life goals besides training, but things will come around soon enough.
    Workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1549185671#post1549185671

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  14. #194
    Registered lUser ECGordyn's Avatar
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    Back on C's 6 week strength, 11th cycle. I like having specific targets prescribed by the program, feels like it pushes me to test my limits every week instead of just adding weight or not based on how I feel. Too easy to get lazy if go by feeling alone. I also like the mix of volume/hypertrophy for the first 2 weeks and then intensity/strength for the last 3 weeks. A good well-rounded mix. So here we are again.

    Squat
    315 x 6, 6, 6, 6

    DL
    350 x 6, 6

    Bike 20 min.


    Workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1549185671#post1549185671

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  15. #195
    Registered User musclehead09's Avatar
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    Great work in here subbed!
    Lifetime PR's

    Squat 430 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Focused on a mix of strength and size for now. After competing in 4 powerlifting meets I'm interested in bodybuilding.

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=176764411&p=1572737021#post1572737021
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  16. #196
    Registered lUser ECGordyn's Avatar
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    DB bench
    105s x 6, 5, 5, 4

    Pendlay
    215 x 10, 10, 8, 6

    OHP
    135 x 8, 8, 8, 8

    Pulldown HS machine
    220 x 10, 10, 8, 8

    Bike 20 min.

    Shoulder feeling a little better but I'm still not pushing it on OHP. Rolled over in bed on the shoulder and it hurt like hell, but after that it started improving. I wouldn't recommend that for rehab.
    Workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1549185671#post1549185671

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  17. #197
    Registered lUser ECGordyn's Avatar
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    DB bench
    100s x 6, 6, 6, 4

    Pendlay
    215 x 10, 10, 8, 6

    OHP
    135 x 10, 10, 10, 7

    Pulldown HS machine
    220 x 10, 10, 8, 8

    Bike 20 min.

    Nice bump in reps on OHP.
    Workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1549185671#post1549185671

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  18. #198
    Registered lUser ECGordyn's Avatar
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    Squat
    275 x 8, 8, 8, 8

    DL
    315 x 8, 8

    Calf raise machine
    360 x 12, 12, 12

    Supposed to do 305 on DL but I just loaded 3 plates.
    Workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1549185671#post1549185671

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  19. #199
    Registered User musclehead09's Avatar
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    Originally Posted by ECGordyn View Post
    DB bench
    100s x 6, 6, 6, 4

    Pendlay
    215 x 10, 10, 8, 6

    OHP
    135 x 10, 10, 10, 7

    Pulldown HS machine
    220 x 10, 10, 8, 8

    Bike 20 min.

    Nice bump in reps on OHP.
    Nice work on OHP post DB Benching
    Lifetime PR's

    Squat 430 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Focused on a mix of strength and size for now. After competing in 4 powerlifting meets I'm interested in bodybuilding.

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=176764411&p=1572737021#post1572737021
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  20. #200
    Registered lUser ECGordyn's Avatar
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    Originally Posted by musclehead09 View Post
    Nice work on OHP post DB Benching
    Thanks. OHP was higher a couple months back, 170x5 was the best. Working on getting it back up during a small cut and some shoulder discomfort.
    Workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1549185671#post1549185671

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  21. #201
    Registered lUser ECGordyn's Avatar
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    DB bench
    100s x 9, 8, 7, 7

    Pendlay
    225 x 10, 10, 8, 6

    OHP
    135 x 12, 12, 10, 8

    Pulldown HS machine
    220 x 12, 10, 10, 8

    Bike 20 min.

    Press is coming back up nicely as shoulder seems to be healing. Bench has dropped a little bit but no worries.


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  22. #202
    Registered lUser ECGordyn's Avatar
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    ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500)
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    Squat
    315 x 10
    320 x 3, 3, 3, 3, 3 with 1 min. rest between sets.

    DL pause
    355 x 7
    350 x 7, 5

    Calf machine
    360 x 14, 12, 10

    Nothing new on squats. I did this same weight last cycle and then got sick 2 weeks later, had to start over. Disappointed with DL, but whatever.



    Last edited by ECGordyn; 03-11-2019 at 09:22 AM. Reason: 5x3 not 5x5
    Workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1549185671#post1549185671

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  23. #203
    Registered lUser ECGordyn's Avatar
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    ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500)
    ECGordyn is offline
    DB bench
    100s x 10, 9, 8, 6

    Pendlay
    230 x 10, 8, 8

    OHP
    145 x 10, 8, 7

    Pulldown HS machine
    230 x 10, 8, 7

    Facepulls
    57.5 x 12, 12

    Bike 20 min.


    Last edited by ECGordyn; 03-12-2019 at 06:24 AM. Reason: added vids
    Workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1549185671#post1549185671

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  24. #204
    Registered User Ben0090's Avatar
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    Impressive work as always pal
    FMH Crew Manlet

    My Training Log
    https://forum.bodybuilding.com/showthread.php?t=176909991&p=1575592961&posted=1#post1575592961
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  25. #205
    Registered lUser ECGordyn's Avatar
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    ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500)
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    Originally Posted by Ben0090 View Post
    Impressive work as always pal
    Thanks for following mate.
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  26. #206
    Registered lUser ECGordyn's Avatar
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    ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500)
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    Squat
    320 x 10
    310 x 10 sets of 3 reps with 60 seconds between sets. I'll never get tired of saying this after this workout: F*king hell.

    RDL
    275 x 8, 8, 8

    GHR
    bw x 12, 11, 8

    Calf machine
    360 x 12, 10, 10

    Felt stronger on GHR but I often feel the tendons grinding behind my right knee. RDL form looks off, maybe I was just tired after volume squats. Seems I break at the knees too early and I don't punch my glutes through or stand tall at the top. In any case, happy about squats, after being finished with them. This day always gives me butterflies in my stomach.


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  27. #207
    Registered lUser ECGordyn's Avatar
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    ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500) ECGordyn is a glorious beacon of knowledge. (+2500)
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    DB bench
    100s x 9, 8, 4

    Pendlay
    230 x 10, 8, 8

    OHP
    145 x 8, 9, 6

    Pulldown HS machine
    0 x 0, 0, 0

    Bike 20 min.

    Better than nothing but definitely suboptimal workout. Still tired from squats yesterday? Completely skipped vertical pull.
    Workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1549185671#post1549185671

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  28. #208
    Registered lUser ECGordyn's Avatar
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    ECGordyn is offline
    Squat
    340 x 6, 5, 4

    DL
    380 x 5, 4

    Calf machine
    360 x 12, 12, 10

    Bike 20 min.

    Workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1549185671#post1549185671

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