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  1. #331
    Registered Lifter boo99's Avatar
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    Originally Posted by AdamWW View Post
    I know right? When I finish my work sets tho... I still feel that drive...

    The arm and delt work, though, really isn't 'hard' sets...

    I've been given massive focus to 2 major movements each session, and the rest I go 100% by feel... usual if I do curls, abs, laterals, etc, I just do them while it feels 'good'... in the sense that I feel enhanced bloodflow/pump/stimulation...

    Sometimes when I do OHP for example I don't feel 'pumps' in my delt... I just like feelin the blood in there I guess, so long as I know I'm not overdoing it.
    Going by feel is great; recently threw out (in addition to counting cals) all numbers when it comes to gym: Sets, Reps, Weight etc and just go by how the muscle is feeling; if it needs more stimulation or its done


    I agree with OHP and not feeling it but recently I have been experimenting with ROM of it, seems I need to go a tad higher up then I feel the delt pump, etc but of course we are all different, gotta find our own personal ROM for each movement
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  2. #332
    team ketchup AdamWW's Avatar
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    Originally Posted by boo99 View Post
    Going by feel is great; recently threw out (in addition to counting cals) all numbers when it comes to gym: Sets, Reps, Weight etc and just go by how the muscle is feeling; if it needs more stimulation or its done


    I agree with OHP and not feeling it but recently I have been experimenting with ROM of it, seems I need to go a tad higher up then I feel the delt pump, etc but of course we are all different, gotta find our own personal ROM for each movement
    Good point on the ROM! I'm definitely one to believe that not everyone's anatomy is suited for the same depth/tension parameters.

    I do end up benchmarking main lifts, for now, simply because I'm so weak and I want to ensure my volume on the primaries continues to increase, but beyond that - and gaining body weight - I really don't care
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  3. #333
    Registered Lifter boo99's Avatar
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    Originally Posted by AdamWW View Post
    Good point on the ROM! I'm definitely one to believe that not everyone's anatomy is suited for the same depth/tension parameters.

    I do end up benchmarking main lifts, for now, simply because I'm so weak and I want to ensure my volume on the primaries continues to increase, but beyond that - and gaining body weight - I really don't care
    Yes exactly on the ROM individuality.


    I once had some geared up bro tell me Im doing a movement wrong cause of my ROM; I just said.........If I FEEL my muscle contracting, etc, then I am doing it right FOR ME and STFU LOL

    Yes volume increasing is a good thing

    Some bros dont know that there are other variables (besides only increasing weight) to challenge our adaptations along the way such as more reps, sets, shorter rest cycles, supersets and on and on

    I am glad you are progressing well here
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  4. #334
    team ketchup AdamWW's Avatar
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    Originally Posted by boo99 View Post
    Yes exactly on the ROM individuality.


    I once had some geared up bro tell me Im doing a movement wrong cause of my ROM; I just said.........If I FEEL my muscle contracting, etc, then I am doing it right FOR ME and STFU LOL

    Yes volume increasing is a good thing

    Some bros dont know that there are other variables (besides only increasing weight) to challenge our adaptations along the way such as more reps, sets, shorter rest cycles, supersets and on and on

    I am glad you are progressing well here
    Totally... for example... if I go ATG on squats, it basically requires me to totally lose tightness cuz im 6-foot and my femurs and very long... so I can go past parallel but still be VERY far from the ground.

    Progress is going awesome... can't wait to surpass my all times
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  5. #335
    team ketchup AdamWW's Avatar
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    Again again... more gains...

    Barbell Row (Pendlay style) *added 5lb*

    115x8
    115x8
    115x7
    115x7

    OHP *added 5lb to the first 2 sets*

    70x5
    70x5
    65x6
    65x6
    65x5

    Chins

    8-7-7

    BW Dips

    12-12-12


    Also did some arm work... didn't track it really.
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  6. #336
    Registered User stevowrock's Avatar
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    Originally Posted by AdamWW View Post
    Had a lovely short-n-sweet workout today.

    First day on my upper #2 workout since a bit of a break.

    Bench

    100x5
    100x5
    100x5
    100x5

    Pull Ups

    8-6-6

    Inclined Hammer Press

    80x12
    80x8
    80x9

    Seated cable Row (straight bar)

    100x8
    100x8
    100x8
    100x8

    Seated Decline DB Curl

    20x10
    20x10
    20x10

    Reverse Laterals

    10x12
    10x12




    Recovery is interesting right now. A lot of mixed physical and mental symptoms, but it's progressing well I think. Just hard to describe to be honest... but I think that's a good sign.
    did you deloaded weights or continue using the same weights? also did you ate normally on that rest week? gj mate! im doing the same thing and struggle to take my regular intake of food because i might gain fast taking this week as rest week / sick with cold. im also struggling mentally like if i should deload weights or try to go normally
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  7. #337
    team ketchup AdamWW's Avatar
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    Originally Posted by stevowrock View Post
    did you deloaded weights or continue using the same weights? also did you ate normally on that rest week? gj mate! im doing the same thing and struggle to take my regular intake of food because i might gain fast taking this week as rest week / sick with cold. im also struggling mentally like if i should deload weights or try to go normally
    I'm not sure I follow the question completely... I didn't deload, no.

    I've gotten to a point now though where food is fine. I've gotten over the whole "be as lean as possible thing". Losing fat is too easy for me to be worried about it anymore.
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  8. #338
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    Originally Posted by AdamWW View Post
    I'm not sure I follow the question completely... I didn't deload, no.

    I've gotten to a point now though where food is fine. I've gotten over the whole "be as lean as possible thing". Losing fat is too easy for me to be worried about it anymore.
    by deload i mean did you reduced weight from last workout or maintained the weight?

    also did you maintain calories high when that week off?
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  9. #339
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    Originally Posted by stevowrock View Post
    by deload i mean did you reduced weight from last workout or maintained the weight?

    also did you maintain calories high when that week off?
    What do you mean? What session or period are you referring to? I always eat the same amount... but I don't track exact numbers... I just know I'm within a certain range. If I'm hungry, I eat.
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  10. #340
    team ketchup AdamWW's Avatar
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    Did an interesting workout today... wasn't feeling interested at all in isolations... I just wanted to row and do chins until I felt 'done'.... so I did...


    Barbell Rows (from dead stop)

    115x8
    115x8
    115x8
    115x8

    Pull Ups (Bodyweight)

    8-7-7-7-5

    Lat Pulls (narrow)

    100x8
    100x8

    Hyperextention


    2 sets of 20 with bodyweight

    Machine Curls

    3 sets of 10


    Very impromptu workout... kind of didn't 'feel' like training when I woke up but... had a quick whey+banana shake and got to the gym and felt OK... then warmed up to it... happy I did.

    Lately I've been really changing how I approach training from feel like I HAVE to hit certain things on certain days, and instead just training what I feel like so long as I hit 1-2 primary lifts (OHP, Bench, Deads, Squat, Row, Pulls/Chins) each time and hitting each major group twice a week... accessories are totally discretionary really... it's been feelin goooood.
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  11. #341
    team ketchup AdamWW's Avatar
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    Didn't post my squat/OHP day from yesterday, but this morning I went in for my back/pulling day and it went great

    BarBell Rows (dead stop)

    120x8 (+5lb)
    115x8
    115x8
    115x8

    Neutral Grip Chins

    8
    7
    7

    Romanian Deads

    135x9
    135x8
    135x8

    Laterals

    15x13
    15x13
    15x13

    Standing DB Curls

    20x12
    20x11
    20x11

    Weighted Abs

    3 sets of 15



    Also ended with some bodyweight hangs just to stretch out.

    This volume felt really good... 10 'heavy' movement sets (rows, chins, romanians) and then 6 sets of more isolation work, finishing with some abs in there... so a total of 19. Finished in pretty much exactly an hour which is usually my aim.

    I think I've been over-doing random volume lately which might have been eating into my recovery... plus I decided to kind of move my assortment of movement patterns around.

    I think i'm going to start having one push focused day (Squat, OHP, etc) and one pull day (like today).
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  12. #342
    team ketchup AdamWW's Avatar
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    Decent workout today, though unchanged in weight from last upper-pull session... well almost... I did add one rep on the romanians but in general I did an intentional repeat so I could acclimate to the changes in schedule.

    So again, it was:

    4 sets of 8 on BB Row (used 120, then 115 for the remaining 3 sets)
    3 sets of Romanians with 135lb (9-9-8 reps)
    3 sets of dead-hang pull ups (8-7-7 reps)
    3 sets of standing DB Curls (22.5x10, 20x12, 20x12)
    3 sets of standing laterals w/15lb (13-13-13)
    3 sets of standing cable crunches @ 15 reps each

    Trying to be very aware of avoiding 'junk' volume because I have a bad habit of 'throwing in' additional movements after all my working sets... like today, even though I trained push movements yesterday, I had the urge to do dips... so I 'snuck in' 2 sets of BW dips at 12 reps each because catching myself and stopping.

    Bottom-line, I think one thing really hurting my progression has been over-taxing my shoulder joints and lower back simply by not limiting myself to tension DURING the workout, especially considering how much general NEAT/low-level movements i've been getting (not walking, but standing and shifting at home/at the office).

    Either way, i'm really enjoying this new routine... it feels more natural and management and pretty much always nets about 60-70min pers session, though sometimes a tad longer on push days since I recover slowly from squatting.

    Push days will now be...

    5x5 OHP
    5x5 Squat
    3x8 Inclined BB Press
    3x10 Leg Press
    3x20 Calfs
    3x12 Skullcrushers

    Happy New Years ya'll
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  13. #343
    Registered Lifter boo99's Avatar
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    Originally Posted by AdamWW View Post
    Decent workout today, though unchanged in weight from last upper-pull session... well almost... I did add one rep on the romanians but in general I did an intentional repeat so I could acclimate to the changes in schedule.

    So again, it was:

    4 sets of 8 on BB Row (used 120, then 115 for the remaining 3 sets)
    3 sets of Romanians with 135lb (9-9-8 reps)
    3 sets of dead-hang pull ups (8-7-7 reps)
    3 sets of standing DB Curls (22.5x10, 20x12, 20x12)
    3 sets of standing laterals w/15lb (13-13-13)
    3 sets of standing cable crunches @ 15 reps each

    Trying to be very aware of avoiding 'junk' volume because I have a bad habit of 'throwing in' additional movements after all my working sets... like today, even though I trained push movements yesterday, I had the urge to do dips... so I 'snuck in' 2 sets of BW dips at 12 reps each because catching myself and stopping.

    Bottom-line, I think one thing really hurting my progression has been over-taxing my shoulder joints and lower back simply by not limiting myself to tension DURING the workout, especially considering how much general NEAT/low-level movements i've been getting (not walking, but standing and shifting at home/at the office).

    Either way, i'm really enjoying this new routine... it feels more natural and management and pretty much always nets about 60-70min pers session, though sometimes a tad longer on push days since I recover slowly from squatting.

    Push days will now be...

    5x5 OHP
    5x5 Squat
    3x8 Inclined BB Press
    3x10 Leg Press
    3x20 Calfs
    3x12 Skullcrushers

    Happy New Years ya'll
    I love that terminology!

    May I plagiarize?

    Srs. I do totally know what you mean as I do the same thing

    TUT...tension....Good observation

    Yesterday at Gold's Venice, while surrounded by a large sea of testosterone, I consciously did every rep with TUT in mind, uber slowly

    I'm happy your training and all is going well my friend and wish you an excellent, productive, positive 2019 !!
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  14. #344
    team ketchup AdamWW's Avatar
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    Originally Posted by boo99 View Post
    I love that terminology!

    May I plagiarize?

    Srs. I do totally know what you mean as I do the same thing

    TUT...tension....Good observation

    Yesterday at Gold's Venice, while surrounded by a large sea of testosterone, I consciously did every rep with TUT in mind, uber slowly

    I'm happy your training and all is going well my friend and wish you an excellent, productive, positive 2019 !!
    Thanks buddy!

    Actually I stole that term from Eric helms / mike israetel :-)

    So plagiarize away!!

    Happy New Years my friend.
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  15. #345
    team ketchup AdamWW's Avatar
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    Hit up a slightly different workout today due to scheduling stuff earlier in the week.

    I did lower body yesterday, and hit up a full upper body today.... so i'll be going back into another lower session tomorrow cuz I just enjoy taking advantage of the weekends for having more time.

    From today:


    OHP
    70x5
    70x5 (+1 rep)
    65x6 (+1 rep)
    65x5
    65x5


    Pendlay Row
    4 sets of 8 with 115


    Inclined DB press
    3 sets of 10 w/35lb


    Pull Ups
    8-7-7


    DB Skull crushers
    3 sets of 10 w/20's


    Seated DB Curl
    3 sets of 12 w/20



    Also will some band face pulls to loosen my rear delts.

    A bit annoyed with lack of strength progress so i'll be bumping calorie targets up more.
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  16. #346
    team ketchup AdamWW's Avatar
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    Back into my usual swing of push/pull.

    Today was push.

    5x5 Squat
    5x5 OHP
    3x10 Leg press (ended up hitting 3 extra reps per set)
    3x10 Dumbell inclined press (ended up adding 1 rep per set)
    3x15-20 Calf Raises
    3x10 Skullcrushers

    Slept very very well last night and WOW did it make a difference.

    Squats were up a little, though OHP didn't bump at all.

    I kind of know why, though, and today i'm once again bumping calories.

    I'm going to reincorporate some loose tracking to ensure a larger surplus until I gain about 5-10lb of initial weight to help with leverages.

    Also increasing fat intake =o)
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    Originally Posted by AdamWW View Post
    Back into my usual swing of push/pull.

    Today was push.

    5x5 Squat
    5x5 OHP
    3x10 Leg press (ended up hitting 3 extra reps per set)
    3x10 Dumbell inclined press (ended up adding 1 rep per set)
    3x15-20 Calf Raises
    3x10 Skullcrushers

    Slept very very well last night and WOW did it make a difference.

    Squats were up a little, though OHP didn't bump at all.

    I kind of know why, though, and today i'm once again bumping calories.

    I'm going to reincorporate some loose tracking to ensure a larger surplus until I gain about 5-10lb of initial weight to help with leverages.

    Also increasing fat intake =o)

    Interesting the squats with the Pull

    Never thought of that one but may try cause Im reaching adaptation plateau
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  18. #348
    team ketchup AdamWW's Avatar
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    Originally Posted by boo99 View Post
    Interesting the squats with the Pull

    Never thought of that one but may try cause Im reaching adaptation plateau
    No no, squats and OHP (today) is the push day.

    Push is:

    Squats
    OHP
    Leg Press
    Inclined DB Press
    Calfs
    Skullcrushers

    Pull is:

    Barbell Row
    Romanian DL
    Pull Ups
    Lateral Raise
    Curls
    Abs
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  19. #349
    Registered Lifter boo99's Avatar
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    Originally Posted by AdamWW View Post
    No no, squats and OHP (today) is the push day.

    Push is:

    Squats
    OHP
    Leg Press
    Inclined DB Press
    Calfs
    Skullcrushers

    Pull is:

    Barbell Row
    Romanian DL
    Pull Ups
    Lateral Raise
    Curls
    Abs
    Oh push right, my bad

    I never did squats with upper, just on it's own day but still may try this
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  20. #350
    team ketchup AdamWW's Avatar
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    Originally Posted by boo99 View Post
    Oh push right, my bad

    I never did squats with upper, just on it's own day but still may try this
    I've really only better done upper/lower, full body, and the classic bro-splits back in the day. Really just trying to find a nice groove my body can recover from.

    The issues I have will lower-body days is that, sometimes, my back is kind of fried from squats so, if I do deadlifting/hip-hinges of any kind on the same day, i'm not as strong... plus the hinge motions seem to still hit my quads to some degree so it feels like maybe the volume could be of use elsewhere.

    So far is feels really good though and even just mentally it's kind of nice to just go in with a super simple lower and upper component to the movement patterns.

    Also, because my posterior change tends to be a strong point for me, I can tolerate the lower hamstring engagement because I actually feel them worked on both the BB Rows and the romanians on the pull day. For me, it's quads that lag

    One thing I'm still trying to nail down though is frequency... I could either do 2-on, 1-off, repeat.... or I could do 2-on,1-off, 2-on, 2-off, repeat.... OR, I could also do something like Sat/Sun/Off/Tues/Off/Thursday/Off


    At the moment I basically just make sure I get in both Sat/Sun, and then do whatever two days during the week feel best, whether it's consecutive or not.
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    Originally Posted by AdamWW View Post
    I've really only better done upper/lower, full body, and the classic bro-splits back in the day. Really just trying to find a nice groove my body can recover from.

    The issues I have will lower-body days is that, sometimes, my back is kind of fried from squats so, if I do deadlifting/hip-hinges of any kind on the same day, i'm not as strong... plus the hinge motions seem to still hit my quads to some degree so it feels like maybe the volume could be of use elsewhere.

    So far is feels really good though and even just mentally it's kind of nice to just go in with a super simple lower and upper component to the movement patterns.

    Also, because my posterior change tends to be a strong point for me, I can tolerate the lower hamstring engagement because I actually feel them worked on both the BB Rows and the romanians on the pull day. For me, it's quads that lag

    One thing I'm still trying to nail down though is frequency... I could either do 2-on, 1-off, repeat.... or I could do 2-on,1-off, 2-on, 2-off, repeat.... OR, I could also do something like Sat/Sun/Off/Tues/Off/Thursday/Off


    At the moment I basically just make sure I get in both Sat/Sun, and then do whatever two days during the week feel best, whether it's consecutive or not.
    I hear you about simplicity

    I got to a point a year or two ago that I dreaded my workout

    Now it's much more fun

    My quads (especially left) were also lacking so I do legs 3x weekly, seems to have helped
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  22. #352
    team ketchup AdamWW's Avatar
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    Amazing workout today... had another incredible night of sleep and man did it show in the gym.

    Progress:
    - Added 5lb to my 4x8 Barbell Rows
    - Added 1 rep to my Romanian Deadlifts
    - Added 1 rep to the second set up pullups
    - Added weight on lateral raises
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  23. #353
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    Great progress on squats today... no progress on OHP though.

    Squats I added 5lb for the first 3 sets... also managed to increase leg press volume. Very pleased

    Also if you haven't seen the new Spider-Man animated movie... it was damn good!
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  24. #354
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    Originally Posted by AdamWW View Post
    Great progress on squats today... no progress on OHP though.

    Squats I added 5lb for the first 3 sets... also managed to increase leg press volume. Very pleased

    Also if you haven't seen the new Spider-Man animated movie... it was damn good!
    Spiderverse is actually probably my No. 3 film of 2018!

    OHP was my hardest lift to increase until I just gained bodyweight
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  25. #355
    team ketchup AdamWW's Avatar
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    Originally Posted by SuperHippo View Post
    Spiderverse is actually probably my No. 3 film of 2018!

    OHP was my hardest lift to increase until I just gained bodyweight
    I was massively impressed especially given the PG rating. I really, really hope they do some sequels in the same style because it was not only visually stunning, but the amount of solid humor they included given that PG rating was remarkable.

    Yeah OHP is a tough one but I love the lift so much I want to include it at least once a week. I'm gaining weight which is great but so far I've only felt a major benefit in my squatting... only time will tell
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  26. #356
    team ketchup AdamWW's Avatar
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    Progress on almost everything today...

    Added reps on rows
    added 10lb on Romanians
    FINALLY got 3x8 on strict deadhang pull ups
    Added weight on laterals
    Added weight on curls


    feeling STRONG


    Pendlay Row

    4 sets of 8 w/120lb

    Romanian Deadlifts

    3 sets of 8 w/145lb

    Deadhang Pull Ups

    3 sets of 8

    Standing DB Curls

    3 sets of 10 w/22lb

    Laterals

    3 sets of 11 w/17.5lb

    Cable Crunches

    3 sets of 15



    SUCH an awesome feeling in the gym... don't know why, but man it was great. Tons of energy even after adding weight on squats yesterday, back felt very good

    Super stoked that now i'm going to be ADDING weight to my pull ups next session
    Last edited by AdamWW; 01-12-2019 at 12:46 PM.
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  27. #357
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    Well f*ck me...

    Push session this morning highlights:

    - Squats are up 5lb from last session
    - OHP got 5lb more on all but one set



    Super... SUPER happy about the squats... was getting concerned they weren't progressing, but this is a nice motivating session especially considering I wasn't super well-rested and I only had a protein shake in me after waking up early for work today.

    TBH, I probably need to start lifting after work so I have more calories in me, which I'm not super excited about but, might be needed until my bodyweight goes up more.

    Been really enjoying not tracking food very closely, too... I know I deviate in total calories from day to day, but I know on some days I only get about 2600, but other days I'm easily hitting 3500+.

    Not doing too much activity given the weather is pretty chilly, but my weight sessions have been averaging about 75min, and I do 30min of LISS on lifting days. On non-lifting days, I do two 30min LISS session.

    The ONLY reason for the LISS at all is I have noticed my appetite increases 2-3x the amount of calories the LISS burns, and I'm able to amp up my surplus as a result.
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  28. #358
    team ketchup AdamWW's Avatar
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    In today's pull session:

    - Added 5lb on Pendlay Rows
    - Started doing WEIGHTED pulls ups for the first time (+5lb)
    - Added weight on curls

    These gains just won't stop


    Barbell Row

    125lb - 4 sets of 8

    Romanian Deads

    145lb - 3 sets of 8

    Weighted Pull Up

    +5lb - 8,7,7

    Standing DB Curl

    22.5lb - 3 sets of 11

    Standing Laterals

    17.5 - 3 sets of 11

    Cable Crunches

    3 sets of 20
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  29. #359
    team ketchup AdamWW's Avatar
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    BRUTAL and amazing workout this morning:

    Highlights
    - Second session with 125lb on BB row... added a rep on the second set
    - Added 2.5lb on pull ups
    - Added a rep on Romanians for first 2 sets

    Got amazing sleep... damn it made a huge difference./
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    Originally Posted by AdamWW View Post
    BRUTAL and amazing workout this morning:

    Highlights
    - Second session with 125lb on BB row... added a rep on the second set
    - Added 2.5lb on pull ups
    - Added a rep on Romanians for first 2 sets

    Got amazing sleep... damn it made a huge difference./
    how many hours you used to sleep? also i noticed you do too much cardio. you said its good for more appetite but imo isnt that anorexia’s voice telling you to do this sonyoi dont get “fat”? because it happened to me
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