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  1. #91
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    Shoulder press
    10kg 2x12
    20kg 1x10
    30kg 2x5
    47kg 10,10,8, +37kg drop Set

    Incline lat raises 6kg
    3x12

    Shrugs 70kg
    17,15,15

    Standing db curls 15kg
    3x12

    Db skull crushers 12.5kg
    8,7,7

    Narrow grip bench 71kg
    4x5

    Chins
    3x10

    40 min cardio later this evening
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  2. #92
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    Bench
    10kg 2x12
    30kg 1x10
    50kg 2x5
    71kg 3x12

    Chins (Weighted +8kg)
    8,8,8

    Decline press up +30kg
    3x6

    1 arm bb row +35kg
    3x7

    Flyes 17.5kg db
    3x8

    Seated row 52kg
    3x12

    Superset
    Dips (Weighted +8kg) 10,10,8
    Shrugs 60kg 3x10

    May do 40 mins cardio later haven’t decided yet.
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  3. #93
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    Saturdays workout below. Skipped cardio today as I’ve had to do it before this workout and I wanted to save my legs...

    Squats
    20kg 1x10
    40kg 1x5
    60kg 1x5
    90kg 1x5
    110kg 4x5

    Calf raises 95kg
    3x17

    Kneeling hamstring curls
    3x8

    Decline abs +5kg plate overhead
    5x12
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  4. #94
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    Unusual had a few drinks last night very very rarely have a drink these days but when I woke up this morning I remembered why lol.
    I didn’t let it disrupt my routine though still got up as planned and done my 40 mins cardio at 8am this morning.
    Came back and done this this evening

    Shoulder press
    10kg 2x12
    20kg 1x10
    35kg 2x5
    55kg 5,4,4,4

    Lat raises
    6kg 1x20
    8kg 1x10
    10kg 1x5
    Done this continuously then had 3 min break and then reversed it.

    Bb front raises 16kg
    3x12

    Narrow grip bench 72kg
    4x5

    Bicep curls 15kg db
    3x10 +10kg db drop Set

    Dips & chins super set
    3x8 both
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  5. #95
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    Day off yesterday still doing a 3 days on and 1 day off cycle.

    Bench
    10kg 2x12
    30kg 1x110
    50kg 2x5
    75kg 11,10,10 +55kg drop set

    Chins (Weighted +10kg)
    7,6,5

    Decline press up +25kg
    10,9,7

    1 arm bb row +32kg
    3x10

    Flyes 17.5kg db
    3x9

    Seated row 60kg
    3x8

    40 mins cardio to follow this
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  6. #96
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    Today’s workout which I’ll follow up with 40 mins cardio

    Squats
    20kg 1x10
    40kg 1x10
    60kg 1x10
    80kg 1x10
    105kg 3x12

    Calf raises 95kg
    3x20

    Kneeling hamstring curls
    3x8

    Decline sit ups holding 5kg plate
    5x12
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  7. #97
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    Shoulder press
    10kg 2x12
    20kg 1x10
    30kg 2x5
    47kg 3x10

    Lat raises
    6kg 1x20
    8kg 1x10
    10kg 1x5
    Continuous then 3 min break then again but reversed

    Shrugs 70kg
    3x17

    Bicep curls zbar +31kg
    3x12

    Skull crushers zbar+25kg
    3x8

    Superset
    Dips +10kg
    Chins
    3x8 both

    40 min cardio to follow
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  8. #98
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    Completed 40 mins cardio yesterday. Just weight training today.

    Bench 90kg
    10kg 2x12
    30kg 1x10
    50kg 1x7
    60kg 1x5
    90kg 4,4,3,3, +80kg drop set

    Chins 10kg Weighted
    7,7,6

    Decline press up +30kg
    3x8

    Seated row 53kg
    3x12

    Flyes 17.5kg
    3x10

    1 arm db row 17.5kg
    3x12 (much to light butthis was heaviest db I’ve got, back to brows from now on)

    Really pleased with my bench it wasn’t that long ago 90kg was my 1rm.
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  9. #99
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    Not the best workout today had to cut it a little bit short. Done my 40 mins cardio first thing this morning still. Then back for this this afternoon.

    Squats
    20kg 1x5
    40kg 1x5
    60kg 1x5
    80kg 1x5
    Split squats 55kg 3x8

    Calf raises 100kg
    3x15

    Decline 5kg weighted sit ups
    5x12
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  10. #100
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    Shoulder press
    10kg 2x12
    20kg 1x10
    35kg 2x5
    44kg 3x12 +34kg drop set

    Lat raises 10kg db’s
    3x12 +6kg drop set

    Bb front raises 17kg
    3x12

    Bench dips (Weighted +30kg)
    3x12

    10kg bb curls
    3x30

    Narrow grip bench 73kg
    4x5

    40 mins cardio later tonight
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  11. #101
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    Bench
    10kg 2x12
    30kg 1x10
    60kg 2x5
    77kg 3x8 +57kg drop set

    Chins +12.5kg
    4x5

    Decline press up +25kg
    10,10,9

    Seated row 65kg
    4x5

    Dips for chest +10kg
    3x7

    1arm bb row +32kg
    3x10

    10kg bar curls
    3x30

    40 mins cardio later tonight
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  12. #102
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    Squats
    20kg 1x10
    40kg 1x8
    60kg 1x5
    80kg 3x16

    Calf raises 100kg
    3x17

    Split squats 40kg
    3x8

    Lying db hamstring curls 8kg
    12,12,15

    40 mins cardio will be done soon after this
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  13. #103
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    Forgot to put Fridays work out in...

    Shoulder press
    10kg 2x12
    20kg 1x10
    35kg 2x5
    56kg 4,4,4,4

    Shrugs 70kg
    3x20

    Lat raises 10kg
    3x12 +6kg drop set

    Bicep curls 15kg db
    3x12

    Narrow grip bench 74kg
    5,5,5,4

    Skulls 15kg db (dropping behind head)
    3x12

    Curls 10kg bar
    35,35,30
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  14. #104
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    Going to start tightening up the diet from today. I think I’ve been just taking the bulk in the last few weeks a bit too far lol.
    So just get back into the range I should be in again.

    Today’s weights session & I’ll do 40 mins cardio later tonight.

    Bench
    20kg 2x12
    30kg 1x10
    50kg 1x7
    75kg 11,11,9

    Pull ups
    8,7,7

    Dips for chest +12.5kg
    4x5

    Seated wide grip row 54kg
    3x12

    Flyes 17.5kg
    3x11

    Narrow grip seated row 54kg
    3x12

    Curls 10kg bar
    35,35,30
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  15. #105
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    Not sure if I’m getting quite the right frequency/volume on my legs. They do feel constantly drained of energy but I do a lot of cardio with them as well. Something to think about.

    Squats
    20kg 1x10
    40kg 1x10
    60kg 1x10
    100kg 3x8

    Calf raises 100kg
    3x20

    Lying Hamstring curls 8kg db
    3x15

    40 mins cardio will be nailed at the end of the day too
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  16. #106
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    Shoulder press
    10kg 2x12
    20kg 1x10
    30kg 2x5
    47kg 11,10,10

    Lat raises 10kg
    3x13 +6kg drop set

    Shrugs 70kg
    3x20

    Bicep curls 17.5kg db
    8,8,9

    Tri dips +12.5kg
    3x8

    Skulls 17.5kg db behind head
    12,12,15

    10kg bar bicep curls
    3x35

    Onto 40 mins cardio later
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  17. #107
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    I’m struggling a little bit at the moment. I’m feeling under the weather and think I’m starting to burn out. I may have to reconsider my split. At the moment on my 3 day cycle I’m hitting the same muscle every 5 days.
    I know this type of routine is for people with very good recovery and I’ve been doing it for 4 months now. I continually feel absolutely shattered and my body feels wrecked most of the time. I know I do too much cardio as well but it’s my job so hard to avoid.
    Think I’ll just wait till I’ve shifted this cold and possibly change to a routine where I hit the same muscle groups every six days.
    Anyway felt as rough as today but managed a basic full body workout. Knew this would mean I could have tomorrow off.
    Decided to do 60% of my 1 rpm for 20 reps to keep things lighter as well. Altho I was feeling so weak today I couldn’t get past 10 reps on my squatting.

    Bench
    10kg 2x15
    30kg 1x10
    40kg 1x7
    60kg 20,12,13

    Seated row 45kg
    20,20,12

    Squats 70kg
    20kg 1x10
    40kg 1x7
    60kg 1x5
    70kg 3x10

    Shoulder press
    10kg 1x12
    20kg 1x8
    35kg 20,13,12

    Still managed to do 40 mins cardio after this again it felt a bit half hearted today.

    Need to have a good think
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  18. #108
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    Completed another full body workout on Monday which I forgot to update on here.

    Back to my split today still don’t feel too great but trying to march on.

    Bench
    20kg 2x20
    30kg 1x10
    50kg 2x7
    75kg 11,10,8

    Chin ups +12.5kg
    6,5,5,5.

    Dips for chest +12.5kg
    6,5,5,5,

    Seated wide grip row 55kg
    12,12,12,

    Flyes 17.5kg
    11,11,12,

    Narrow grip seated row 55kg
    12,12,12,
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  19. #109
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    40 mins cardio this morning and then onto this early evening.

    Shoulder press
    10kg 2x12
    20kg 1x10
    35kg 2x5
    57kg 4,4,2,3

    Lat raises
    6kg x20
    8kg x10
    10kg x5
    Continuous then 3 minute break then reversed

    Shrugs 72kg
    3x15

    Bicep curls - zbar +32kg
    12,12,10

    Narrow grip bench 75kg
    4,3,4,4

    Tri dips
    18,18,16

    10kg bar curls (one set)
    50
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  20. #110
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    Day off yesterday....

    Back to it today, this weight session then I’ll be doing 40 mins cardio later.

    Bench
    20kg 2x12
    40kg 1x10
    60kg 2x5
    80kg 1x2
    91kg 3,3,3,2

    Pull ups
    8,7,7

    Decline press up +25kg
    10,9,7

    Narrow grip seated row 60kg
    3x8

    Flyes
    10kg 1x12
    17.5kg 3x12

    Wide grip seated row 60kg
    3x8
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  21. #111
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    Squats
    Bodyweight 1x10
    20kg 1x10
    40kg 1x10
    60kg 1x10
    80kg 1x10
    100kg 3x10

    Calf raises 100kg
    3x20

    Hamstring curls db
    8kg 1x15
    10kg 3x15

    40 mins cardio tonight
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  22. #112
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    Shoulder press 45kg
    10kg 2x12
    20kg 1x10
    30kg 1x5
    45kg 12,12,10

    Lat raises 10kg 12,12,12
    &
    Front raises 6kg 12,12,12

    Bicep curls 17.5kg db
    9,9,9

    Tri dips +12.5kg
    9,9,9,

    Hammer curls 15kg (arms same time)
    3x10

    Skull crushers 20kg plate (dropping behind head)
    3x12

    40 mins cardio later

    Day off tomorrow
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  23. #113
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    Just done some light cardio yesterday for 40 mins. Back on it today for day 1 of my 3 day cycle. Will do 40 mins cardio afterwards.

    Bench 77kg
    20kg 2x12
    40kg 1x8
    50kg 1x5
    77kg 9,9,9,

    Chins +15kg
    5,4,4,4,

    Decline press up +25kg
    10,10,9,

    Narrow grip seated row 65kg
    8,8,8,

    Incline Flyes
    10kg 1x10
    17.5kg 8,8,8,

    Wide grip seated row 65kg
    8,8,8
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  24. #114
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    40 mins cardio this morning then onto the weights this afternoon

    Shoulder press
    10kg 2x12
    20kg 1x10
    35kg 2x5
    50kg 3x8

    Lat raises
    4kg 1x20
    6kg 1x15
    10kg 1x5
    (All without stopping then 3 min break then reversed)

    Shrugs 72kg
    3x17

    Hammer curls 15kg
    3x10

    Narrow grip bench 76kg
    5,4,4,4

    10kg bar curls
    45,30,30
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  25. #115
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    Day off from weight training yesterday but completed 40 mins hard cardio.

    Back on the weights today but no cardio because my knee is playing up. Very concerned about my leg training cos my knee keeps playing up.

    Today’s workout

    Bench
    20kg 2x12
    40kg 1x8
    50kg 1x5
    73kg 12,11,10,
    50kg drop set

    Pull ups +6kg
    3,3,3,3,

    Dips for chest +12.5kg
    6,6,6,5,

    Narrow grip seated row (feet behind) 45kg
    12,12,12,

    Flyes
    17.5kg 1x12
    15kg 1x8
    12.5kg 1x5

    Wide grip seated row (feet behind)
    45kg
    12,12,12,
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  26. #116
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    Struggling with a knee injury at the moment haven’t been able to do my cardio and even worse I’ve already missed a couple of legs days.

    This was yesterdays workout

    Shoulder press
    10kg 2x12
    20kg 1x10
    35kg 1x5
    54kg 4x5

    Lat raise
    12.5kg 1x5
    10kg 1x10
    X3

    Upright row 32kg
    12,12,12,

    Bicep curls 17.5kg db
    10,10,9,

    Tri dips +15kg
    8,8,8,

    Hammer curls 15kg
    12,10,10,

    Skull crushers 25kg plate (dropping behind head)
    8,8,8,
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  27. #117
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    Knee still not right but feeling slightly better but still no cardio today or leg day tomorrow.

    Pleased with my bench today. Last time I had a go at 85kg I didn’t get the 4x5 out. But I kept adding weight to my 4x5 day regardless and the reps kept dropping but it’s paid off cos I went back on it today and bingo nailed it.

    Bench
    10kg 2x15
    20kg 1x12
    40kg 1x8
    60kg 1x5
    85kg 5,5,5,5,


    Chins 10kg Weighted
    7,7,7,

    Decline press up bw
    20,20,20,

    Narrow grip seated row (feet behind) 50kg
    10,10,10,

    Flyes
    17.5kg 1x10
    15kg 1x10
    12.5kg 1x10

    Wide grip seated row (feet behind)
    50kg
    10,10,10
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  28. #118
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    This is my workout from yesterday which I again forgot to put up

    Shoulder press
    10kg 2x12
    20kg 1x10
    30kg 1x8
    45kg 12,12,11

    Lat raises
    12.5kg 1x5
    10kg 1x10
    X3

    Shrugs 72kg
    3x20

    Curls z bar +32kg
    12,12,11

    Tri dips +17.5kg
    4x5

    Hammer curls (same time) 17.5kg
    4x5
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  29. #119
    Registered User Rus9's Avatar
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    Yesterday’s workout below. No cardio still and no leg day today. Getting concerned about the knee now tho. Feels better but still not ready for any exercise on it yet

    Bench
    20kg 1x12
    40kg 1x10
    60kg 1x5
    78kg 8,8,8
    58kg drop set 8

    Pull ups
    8,8,8,

    Dips for chest +10kg
    8,8,8,

    Narrow grip seated row (feet behind) 50kg
    11,11,11,

    Flyes
    17.5kg 1x12
    15kg 1x12
    12.5kg 1x12

    Wide grip seated row (feet behind)
    50kg
    11,11,12
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  30. #120
    Registered User Rus9's Avatar
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    Knee still no good I think it’s ITB syndrome so nothing I can do but wait for it to heal.

    Shoulder press
    10kg 2x12
    20kg 1x10
    35kg 2x5
    50kg 9,9,8,


    Lat raises
    4kg 1x20
    6kg 1x15
    10kg 1x5
    (All without stopping then 3 min break then reversed)

    Alternate front raises 6kg db
    15,15,15,

    Hammer curls 15kg
    12,12,12,

    Tri dips +15kg
    9,9,9,

    Bicep curls 17.5kg db
    12,12,10,
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