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  1. #121
    Registered User Rus9's Avatar
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    Bench
    20kg 2x12
    40kg 1x8
    50kg 1x5
    73kg 12,12,12,

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

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

    Narrow grip seated row (feet behind) 50kg
    12,12,12,

    Flyes 17.5kg
    12,12,12,

    Wide grip seated row (feet behind)
    50kg
    12,12,12,
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  2. #122
    Registered User Rus9's Avatar
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    Shoulder press
    10kg 2x12
    20kg 1x10
    35kg 2x5
    55kg 5,5,5,5,

    Lat raises
    12.5kg 1x8
    10kg 1x8
    X3

    Shrugs 73kg
    15,15,15,

    Curls z bar +33kg
    12,12,12,

    Tri dips +17.5kg
    6,6,6,6,

    Concentration curls 12.5kg
    12,12,12,
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  3. #123
    Registered User Rus9's Avatar
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    Bench
    10kg 2x15
    20kg 1x12
    40kg 1x8
    60kg 1x5
    86kg 5,5,5,5,

    Pull ups + 6kg
    6,6,5,4,

    Dips for chest +12.5kg
    7,7,7,

    Narrow grip seated row 55kg
    10,10,10,

    Flyes 17.5kg
    15,15,15,


    Wide grip seated row 55kg
    10,10,10,
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  4. #124
    Registered User Rus9's Avatar
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    Forgot to update Mondays workout

    Shoulder press
    10kg 2x12
    20kg 1x10
    35kg 2x5
    46kg 12,12,10,

    Lat raises 12.5kg
    10,10,10,
    10kg drop set

    Shrugs 73kg
    17,17,17,

    Hammer curls 15kg (across chest)
    8,8,8,

    Tri dips +15kg
    10,10,9,

    10kg bar curl
    40,31,31
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  5. #125
    Registered User Rus9's Avatar
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    Yesterdays workout

    Bench
    10kg 2x15
    20kg 1x12
    40kg 1x8
    50kg 1x5
    79kg 8,8,8,

    Chins +10kg.
    8,7,7,

    Decline press up +20kg
    13,13,13,

    Narrow grip seated row 60kg
    8,8,8,

    Incline Flyes 17.5kg
    9,9,9,

    Wide grip seated row 60kg
    8,8,8,
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  6. #126
    Registered User Rus9's Avatar
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    Had a little go of a light leg workout today for the first time in a while because of my knee.
    It’s still a bit achy but no where near as painful as it was. Maybe I should have waited a bit longer but just want to see how I feel in the morning after a light session just going through the movements.

    Squat
    Bw 2x10
    10kg 2x10
    20kg 2x10
    30kg 2x10

    Calf raises 30kg
    25,25,25,

    Hamstring curls 10kg db
    12,12,15,
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  7. #127
    Registered User Rus9's Avatar
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    Todays offering...

    Shoulder press
    10kg 2x15
    20kg 1x12
    35kg 2x5
    51kg 8,8,8,

    Lat raises 12.5kg db
    10,10,10,
    10kg drop set

    Incline reverse Flyes 4kg db
    12,12,12,

    Incline db curls 12.5kg
    12,12,12,

    Tri dips +17.5kg
    7,6,6
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  8. #128
    Registered User Rus9's Avatar
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    Need to buy some heavier dumbbells for my Flyes and even more so for my db chest presses. For chest presses these were a bit of a waste of time today.

    Bench
    10kg 2x15
    20kg 1x12
    40kg 1x8
    50kg 2x5
    74kg 12,12,9,

    Pull ups
    8,8,8,

    Dips for chest +8kg
    10,9,8,

    Narrow grip seated row 65kg
    5,5,5,5,

    Chest press 17.5kg db
    15,15,15,

    Wide grip seated row 65kg
    5,5,5,5,
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  9. #129
    Registered User Rus9's Avatar
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    Still going easy on the knee. Feels much better but not there yet think I’ve noticed having a kick about of football with the kids definitely sets it back a bit.


    Squats
    Bw 1x10
    10kg 1x10
    20kg 1x10
    30kg 1x10
    40kg 10,10,10,

    Calf raises 40kg
    20,20,20,

    Hamstring curls 12.5kg
    12,12,12,
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  10. #130
    Registered User Rus9's Avatar
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    Shoulder press
    10kg 2x12
    20kg 1x10
    35kg 2x5
    56kg 5,5,5,5,

    Lat raises
    12.5kg 1x9
    10kg 1x9
    X3

    Incline reverse Flyes 6kg db
    12,12,12,

    Bicep curls
    17.5kg 1x4
    15kg 1x6
    12.5kg 1x8
    10kg 1x10
    (Continuous - 3 min break -then reverse)

    Tri dips +15kg
    10,10,9,

    Seated Db shoulder press 15kg
    7x8 (30 sec rest breaks)
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  11. #131
    Registered User Rus9's Avatar
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    Today’s workout still need to get heavier dumbbells as the incline bench was nowhere near heavy enough...

    Bench
    10kg 2x15
    20kg 1x12
    40kg 1x8
    60kg 1x5
    87kg 5,5,5,5,

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

    Incline db press 17.5kg
    15,15,15,

    Narrow grip seated row 50kg
    Slow tempo - 8,8,8,

    Incline Flyes 17.5kg
    10,10,10,

    Wide grip seated row 70kg
    Slow tempo - 8,8,8
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  12. #132
    Registered User Rus9's Avatar
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    Shoulder press
    10kg 2x12
    20kg 1x10
    35kg 2x5
    47kg 12,10,10,

    Lat raises
    12.5kg 1x9
    10kg 1x9
    X3

    Incline reverse Flyes 10kg
    8,8,8,

    Bicep curls
    17.5kg 1x4
    15kg 1x6
    12.5kg 1x8
    10kg 1x10
    (Continuous - 3 min break -then reverse)


    Tri dips +17.5kg
    7,7,7,

    Seated shoulder press 15kg
    12,12,12
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  13. #133
    Registered User HomeGymChains's Avatar
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    Originally Posted by Rus9 View Post
    Bicep curls
    17.5kg 1x4
    15kg 1x6
    12.5kg 1x8
    10kg 1x10
    (Continuous - 3 min break -then reverse)
    Nice workout, as always!

    I’m curious about the curls, though. I presume this means you did four sets of dumbbell curls, decreasing the weight between sets but no rest, then the 3 minute break, then four more sets with no rest, increasing the weight between sets.

    I’ve done drop sets with no rest in the past (usually in hotel gyms where the weights are lower than I’d use at home, so I just run my way down the rack until fried) but it never occurred to me to try it in reverse. Sort of an inverse pyramid, I suppose. I’d imagine that would be a real challenge to keep good form, and that it would be an absolute killer for muscle fatigue by the end!

    I flipped back through the thread and it looked like the last time you did that was about a month ago for lats. Do you have some plan for how often (and for what muscle groups) you do sets in that style?

    I’m thinking of trying it. Do you have any tips or advice? (“Start out lighter than you think.” I suppose. )
    Last edited by HomeGymChains; 11-05-2018 at 10:17 AM.
    At age 60, I've exceeded all my prior PRs. Not “over the hill” yet. :)

    My workout journal is here:
    https://forum.bodybuilding.com/showthread.php?t=176385621
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  14. #134
    Registered User Rus9's Avatar
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    Originally Posted by HomeGymChains View Post
    Nice workout, as always!

    I’m curious about the curls, though. I presume this means you did four sets of dumbbell curls, decreasing the weight between sets but no rest, then the 3 minute break, then four more sets with no rest, increasing the weight between sets.

    I’ve done drop sets with no rest in the past (usually in hotel gyms where the weights are lower than I’d use at home, so I just run my way down the rack until fried) but it never occurred to me to try it in reverse. Sort of an inverse pyramid, I suppose. I’d imagine that would be a real challenge to keep good form, and that it would be an absolute killer for muscle fatigue by the end!

    I flipped back through the thread and it looked like the last time you did that was about a month ago for lats. Do you have some plan for how often (and for what muscle groups) you do sets in that style?

    I’m thinking of trying it. Do you have any tips or advice? (“Start out lighter than you think.” I suppose. )

    Hi mate thanks for commenting on my workout diary.
    Yes how you describe it is exactly how I done it.
    I’m always looking to do slightly different things for muscles like biceps, triceps and with the lat raises. I find it’s not so easy to keep upping the weight for these muscles so try to hit them in different ways sometimes and keeping them under tension for longer is just another way. I don’t do it to a certain plan but just rotate what I do really. You might have also noticed sometimes I just pick up the 10kg bar and do as many as possible. That’s particularly painful lol
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  15. #135
    Registered User Rus9's Avatar
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    Yesterday’s workout

    Bench
    10kg 2x15
    20kg 1x12
    40kg 1x8
    50kg 1x5
    80kg 8,8,7,

    Pull ups + 6kg
    6,6,5,4

    Decline press up +25kg
    11,10,7,

    Narrow grip seated row 70kg
    5,5,5,5

    Floor fly/press 15kg db
    12,12,12,

    Chins
    13,13,12,
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  16. #136
    Registered User HomeGymChains's Avatar
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    Originally Posted by Rus9 View Post
    Hi mate thanks for commenting on my workout diary.
    Yes how you describe it is exactly how I done it.
    I’m always looking to do slightly different things for muscles like biceps, triceps and with the lat raises. I find it’s not so easy to keep upping the weight for these muscles so try to hit them in different ways sometimes and keeping them under tension for longer is just another way. I don’t do it to a certain plan but just rotate what I do really. You might have also noticed sometimes I just pick up the 10kg bar and do as many as possible. That’s particularly painful lol
    Thanks for the background info!
    At age 60, I've exceeded all my prior PRs. Not “over the hill” yet. :)

    My workout journal is here:
    https://forum.bodybuilding.com/showthread.php?t=176385621
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  17. #137
    Registered User Rus9's Avatar
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    Today’s workout still slowly upping the weights again and being careful with my knee. Not doing any cardio still which I’m missing badly.

    Squats
    10kg 1x10
    20kg 1x10
    30kg 1x10
    50kg 1x10
    60kg 10,10,10,

    Calf raises 60kg
    20,20,20,

    Hamstring curls 15kg db
    12,12,12,
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  18. #138
    Registered User Rus9's Avatar
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    Ended up very short of time tonight so just got done what I could

    Shoulder press
    10kg 2x15
    20kg 1x12
    35kg 2x5
    52kg 8,7,6,

    Lat raises 12.5kg
    12,12,12,

    Seated db press 17.5kg
    10,10,10
    Last edited by Rus9; 11-09-2018 at 01:21 PM.
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  19. #139
    Registered User Rus9's Avatar
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    Yesterdays workout

    Bench
    10kg 2x15
    20kg 1x12
    40kg 1x8
    50kg 2x5
    75kg 12,11,10,

    Chins +10kg
    8,8,7,

    Dips for chest +8kg
    10,10,9,

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

    Floor fly/press 17.5kg
    10,10,10,

    Wide grip seated row 65kg
    8,8,8,
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  20. #140
    Registered User Rus9's Avatar
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    Started my slow no stress prep on Monday for Aprils competition. I am 13 stone 9lb and I’m guessing I’ll need to be about 11 stone come show day.

    I’ve worked out that if I lose around 1 half pound week between now and April I should be about ready hopefully. Want to lose nice and slow to hang onto as much muscle as possible.

    Going to keep my lifting as heavy as possible, keep the protein high at around 1g for every lb of body weight.

    Starting off this first week at 2500 cals and see what happens from there and will adjust or not depending on what the scales say at end of week.

    Start of a long road but looking forward to doing this by myself without the help of a coach
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  21. #141
    Registered User Rus9's Avatar
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    Legs done still not up to my full weight on squats but edging up again every workout..Will do 40 mins cardio afterwards


    Squats
    10kg 1x10
    20kg 1x10
    30kg 1x10
    50kg 1x10
    70kg 3x10

    Calf raises 70kg
    20,20,20,

    Lying Db Hamstring curls 17.5kg
    8,8,8
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  22. #142
    Registered User Rus9's Avatar
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    Completed 40 minutes cardio this morning then onto this in the afternoon

    Shoulder press
    10kg 2x12
    20kg 1x10
    35kg 2x5
    57kg 5,4,4,4,

    Lat raises 12.5kg
    12,12,12,
    (Intended doing a drop set here but literally couldn’t do it)

    Seated db press 17.5kg
    12,11,10,

    Concentration curls 15kg db
    8,8,8,

    Db skull crushers 17.5kg
    12,12,12
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  23. #143
    Registered User Rus9's Avatar
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    Done my 40 minutes cardio yesterday and today and also completed this.

    Bench
    10kg 2x15
    20kg 1x12
    40kg 1x8
    60kg 1x5
    88kg 5,5,5,4,

    Pull ups
    10,8,8,

    Decline press up +25kg
    11,10,9,

    Narrow grip seated row 65kg
    9,9,9,

    Floor fly/press 17.5kg
    12,12,12,

    Wide grip seated row 65kg
    9,9,9,
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  24. #144
    Registered User Rus9's Avatar
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    Age: 48
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    For reasons out of my control I had to miss yesterday’s workout so did a shoulder, legs mixed workout today...I did manage to do 40 mins cardio yesterday but none today...

    First time I’ve managed to hit the 3x12 on 45kg today so pleased with that


    Shoulder press
    10kg 2x12
    20kg 1x10
    35kg 2x5
    45kg 12,12,12,

    Squats
    10kg 1x10
    30kg 1x10
    50kg 1x10
    80kg 10,10,10,

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

    Calf raises 80kg
    20,20,20,

    Upright row 30kg
    12,12,12
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  25. #145
    Registered User Rus9's Avatar
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    Had my first week weigh in this morning. I’m on 2500 cals a day and I lost 3lb. That’s just about right perhaps a 1lb more than perfect but I’m not gonna worry about that.

    Starting weight 13 stone 9lb and as I’ve plotted it I need to be 13 stone my Xmas day.
    I don’t mind getting a couple lbs ahead of myself what with thetime ofyear coming and the fact we are away with the kids for 3 days at the start of December.

    So successful first weigh in. I’m happy
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  26. #146
    Registered User HomeGymChains's Avatar
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    Age: 60
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    Thumbs up

    Congratulations on the successful weigh in!
    At age 60, I've exceeded all my prior PRs. Not “over the hill” yet. :)

    My workout journal is here:
    https://forum.bodybuilding.com/showthread.php?t=176385621
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    Tonight’s workout which will be followed by 40 mins cardio...Defo need to go buy some heavier dumbbells.

    Bench
    10kg 2x15
    20kg 1x12
    40kg 1x8
    50kg 1x5
    81kg 8,8,7,

    Chins +15kg
    6,6,6,

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

    Narrow grip seated row
    40kg 1x10
    70kg 8,8,8,

    Floor fly/press 17.5kg
    13,13,13,

    Wide grip seated row 70kg
    8,8,8,
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  28. #148
    Registered User Rus9's Avatar
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    Originally Posted by HomeGymChains View Post
    Congratulations on the successful weigh in!
    Thanks buddy 😊
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  29. #149
    Registered User Rus9's Avatar
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    Just finished this and will be doing 40 min cardio tonight

    Squats
    10kg 1x10
    30kg 1x10
    50kg 1x5
    70kg 1x5
    90kg 3x10

    Calf raises 90kg
    3x20

    Lying Db Hamstring curls 17.5kg
    3x9
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