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  1. #121
    Registered User xRequiem's Avatar
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    9/16/19

    Sumo Deadlift
    405x0
    405x1 failed 2nd
    405x2
    495x2

    OHP
    125 3x8

    Strict BB Rows
    145 3x7

    Such gains. Gripp kept giving out. Couldn't get focused but ended up doubling 10lb more than I did a few days back. No more heavy for few weeks now.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  2. #122
    Registered User xRequiem's Avatar
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    9/18/19

    Front Squats
    275x6
    315x3

    Calf Raises
    185 4x12

    Paused Decline Bench Press
    175 3x8

    Hammer Curls
    40x6
    35x6
    30x6
    35x6
    30x8

    Db Lateral Raises
    20x8
    15 3x8
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  3. #123
    Registered User xRequiem's Avatar
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    9/21/19

    Beltless Squats
    365x2
    405x1
    425x5

    Pause Bench Press
    135x8
    155x5
    175 3x5

    Incline Press
    180 4x6

    Super set with

    BB Curls
    85 4x6

    DB Flies
    35 3x8

    So. ****ing. Strong.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  4. #124
    Registered User xRequiem's Avatar
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    9/23/19

    Beltless Sumo Deadlift
    495x1
    525x2

    OHP
    130 3x8

    Lat Rows
    100 3x8

    More gains. Yay
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  5. #125
    Registered User xRequiem's Avatar
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    9/29/19

    Squats
    315x5

    GMs
    135 4x5

    Paused Bench Press
    180 3x5

    Paused Close Grip Bench
    185 3x6
    135 3x8

    BB Curls
    65 3x8

    Hammer Curls
    25 3x8

    Incline Press
    140 3x8

    Meh day.
    trying to get strong again

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    https://forum.bodybuilding.com/showthread.php?t=176698561
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  6. #126
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    9/23/19

    Beltless Sumo Deadlift
    495x1
    525x2

    OHP
    130 3x8

    Lat Rows
    100 3x8

    More gains. Yay
    I thought I left a comment here but now I don’t see it. But this is crazy! Is this an all time 2RM PR?
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  7. #127
    Registered User xRequiem's Avatar
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    Originally Posted by musclehead09 View Post
    I thought I left a comment here but now I don’t see it. But this is crazy! Is this an all time 2RM PR?
    Surprisingly it's not. I believe I hit 585 for 2 or 3 years ago, but I never imagined being back here so quickly with many other circumstances against me. Perhaps I'll be a skinny vegan crushing all time PR soon?

    545x2 is my goal this year but I can see myself getting up to 585x2 if the stars align.
    trying to get strong again

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    https://forum.bodybuilding.com/showthread.php?t=176698561
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  8. #128
    Registered User xRequiem's Avatar
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    10/1/19

    Sumo Deadlifts
    455x3

    On third rep I heard an explosion from my chest area. Reracked the weight with one arm and crawled home. Was convinced a broke a rib due to the tremendous pain I experienced. I'm not one to go the ER/emergency care but I went the next day. An x-ray revealed there was no bone related issues. So here I am a few days later still in quite a bit of pain but overall much better. Guess it's a soft tissue strain in the upper pec area. Going to work arms and legs tomorrow on machines and hope to be back under the bar in another 5-10 days.

    This whole experience had me step back and re-access my goals and how to get there. Going to slow down on the heavy lifting(until the strength bug bites again) focus on bodybuilding type work.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  9. #129
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    10/1/19

    Sumo Deadlifts
    455x3

    On third rep I heard an explosion from my chest area. Reracked the weight with one arm and crawled home. Was convinced a broke a rib due to the tremendous pain I experienced. I'm not one to go the ER/emergency care but I went the next day. An x-ray revealed there was no bone related issues. So here I am a few days later still in quite a bit of pain but overall much better. Guess it's a soft tissue strain in the upper pec area. Going to work arms and legs tomorrow on machines and hope to be back under the bar in another 5-10 days.

    This whole experience had me step back and re-access my goals and how to get there. Going to slow down on the heavy lifting(until the strength bug bites again) focus on bodybuilding type work.
    Geez man that sucks. I had a couple of chest strains when I hit 425-435 on conventional dead’s multiple times. It was very weird but it went away pretty quick. On another note costochondritis gave me rib pain like you had and kept me out for a couple months. Guessing it’s not that for you tho as the x-day would catch that (it’s inflammation between the ribs and sternum.

    Definitely good idea to take it easy on going Heavy. I know that sucks but with bodybuilding getting stronger in the higher rep range will get you stronger if you ever cycle down again to heavy weights low reps.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  10. #130
    Registered User xRequiem's Avatar
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    Originally Posted by musclehead09 View Post
    Geez man that sucks. I had a couple of chest strains when I hit 425-435 on conventional dead’s multiple times. It was very weird but it went away pretty quick. On another note costochondritis gave me rib pain like you had and kept me out for a couple months. Guessing it’s not that for you tho as the x-day would catch that (it’s inflammation between the ribs and sternum.

    Definitely good idea to take it easy on going Heavy. I know that sucks but with bodybuilding getting stronger in the higher rep range will get you stronger if you ever cycle down again to heavy weights low reps.
    It's disheartening to say the least. Today I'm feeling better both physically and mentally. Working up with machines, then to db and light barbell, finally I hope to be back to weights that I can make progress from.

    10/6/19

    Arm Curls
    50 3x8
    50 2x12

    Superset with

    Seated Machine Press
    50 3x8
    50x12

    Tricep Rope Pushdowns
    120 5x12

    Superset with

    Seated Machine Rows
    55 5x12

    Machine Chest Press
    50 5x13

    Superset with

    Face Pulls
    30 5x12

    Machine Leg Press
    230 5x12

    Superset with

    Calf Press
    230 5x12

    Leg extensions
    75 5x12

    Leg Curls
    75 5x12

    Something to get the blood flowing again. Chest is still achey but the more I move it the better it feels. Hoping another week of light work before I'm back under the bar again.
    trying to get strong again

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  11. #131
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    It's disheartening to say the least. Today I'm feeling better both physically and mentally. Working up with machines, then to db and light barbell, finally I hope to be back to weights that I can make progress from.

    10/6/19

    Arm Curls
    50 3x8
    50 2x12

    Superset with

    Seated Machine Press
    50 3x8
    50x12

    Tricep Rope Pushdowns
    120 5x12

    Superset with

    Seated Machine Rows
    55 5x12

    Machine Chest Press
    50 5x13

    Superset with

    Face Pulls
    30 5x12

    Machine Leg Press
    230 5x12

    Superset with

    Calf Press
    230 5x12

    Leg extensions
    75 5x12

    Leg Curls
    75 5x12

    Something to get the blood flowing again. Chest is still achey but the more I move it the better it feels. Hoping another week of light work before I'm back under the bar again.
    Looks good. I know how you feel, regression sucks but long term you will do great.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  12. #132
    Registered User xRequiem's Avatar
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    10/13/19

    Oly Squats
    275x8
    295x6
    325x4

    Machine Curls
    50 3x10
    30 2x12

    Leg Curls
    75 3x12

    Leg Extensions
    95 3x12

    Calf Raises (free weight machine?)
    120 3x12

    Back Extension
    100 2x8

    Stationary bike
    20 minute bout


    Upset by my recover time. Got sick immediately after the injury which has been a huge set back in recovery process.

    Edit: here's squats from today
    https://youtu.be/w9BFO2PnvyY
    Last edited by xRequiem; 10-13-2019 at 01:15 PM.
    trying to get strong again

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  13. #133
    Registered User xRequiem's Avatar
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    10/15/19

    Machine Curls
    30x8
    50x8
    60 3x8

    Tricep Pushdown
    240 3x12

    Cable Kick Back
    30 3x12

    Leg Curls
    90x8
    95x8
    100x8

    DB Curls
    15 3x12

    Tricep Kickbacks
    15 3x12

    Incline Curls
    10 2x10

    Incline DB Press
    10 2x10


    Booooo my pec.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  14. #134
    Registered User xRequiem's Avatar
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    10/17/19

    Oly Squats
    295 2x6

    BB Calf Raises
    225 3x12

    Paused Bench Press
    95 3x5

    Paused Close Grip Bench
    95 3x5

    DB Flies
    10x10
    15x10
    20x15

    DB Rows
    55 3x8

    Leg Press (free weight)
    90x12
    180x12
    230x12

    Calf Press (free weight)
    90x12
    180x12
    230x12
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  15. #135
    Registered User xRequiem's Avatar
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    10/19/19

    Smith Machine Behind the Neck Press
    40x8
    50x8
    70x8
    90x8
    70x8

    Smith Machine Upright Row
    20x8
    40x8
    60x8
    50 3x8

    Side Lateral Raises
    15 4x12

    Bent-over Lateral Raises
    15 4x12

    Seated Tricep Extension
    15 4x12

    Concentration Curls
    20 4x10

    BB Curls
    45 4x10

    Tricep Kickbacks
    15 4x12

    Tricep Pushdowns
    100 3x12

    Cable Curls
    65 3x12

    Had fun today.
    trying to get strong again

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  16. #136
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    10/17/19

    Oly Squats
    295 2x6

    BB Calf Raises
    225 3x12

    Paused Bench Press
    95 3x5

    Paused Close Grip Bench
    95 3x5

    DB Flies
    10x10
    15x10
    20x15

    DB Rows
    55 3x8

    Leg Press (free weight)
    90x12
    180x12
    230x12

    Calf Press (free weight)
    90x12
    180x12
    230x12
    Good work on the comeback! Nice squats
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  17. #137
    Registered User xRequiem's Avatar
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    Originally Posted by musclehead09 View Post
    Good work on the comeback! Nice squats
    Thanks! My pec injury has turned into quiet the set back. I'm fighting off bronchitis now.

    10/20/19

    HLR
    4x10

    Close Stance Low Bar Squats
    225x6
    255x6
    285x6
    315x6
    335x6

    Leg Press
    290 4x12

    BB Calf Raises
    225 4x15

    Leg Curls
    100 4x10

    Standing Calf Machine
    210 4x10

    Good day. Tried stiff leg deadlift but it's still too soon. Pec screamed at me.
    trying to get strong again

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    https://forum.bodybuilding.com/showthread.php?t=176698561
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  18. #138
    Registered User xRequiem's Avatar
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    10/22/19

    Paused Bench Press
    135 2x6
    155 3x6

    Assisted Wide Grip Pull-ups
    4x8 (setting @ 8)

    Incline Neutral Grip DB Press
    35 4x12

    Barbell Rows
    135 4x10

    DB Flies
    20 4x10

    Tbar Rows
    90 4x10


    Decent day. Chest still achey.

    Pic of pumped back

    https://ibb.co/J2jtjS5
    trying to get strong again

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  19. #139
    Registered User xRequiem's Avatar
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    10/25/19

    Smith Machine Behind The Neck Press
    50x8
    70x8
    90 3x8
    70x8

    Side Lateral Raises
    20 4x10

    Incline DB Curls
    20 4x10

    Seated Tricep Extensions
    20 4x10

    Bent-over Lateral Raises
    15 4x10

    Concentration Curls
    15 4x10

    Lying Tricep Extensions
    15 4x10

    Smith Machine Upright Row
    50 4x6

    Hammer Curls
    20 3x8

    Tricep Kickbacks
    20 3x8

    Fatigued halfway through this one and had to lower weight. Still an ok session.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  20. #140
    Registered User xRequiem's Avatar
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    10/26/19

    Oly Squats
    225x7
    275x7
    300x7
    320x7
    275x7

    Barbell Calf Raises
    225 3x12

    Stiff legged Deadlift
    135 3x8

    Machine Leg Press
    300 4x10

    Seated Calf Press
    200 4x12

    Leg Curls
    75 3x12

    Hanging Leg Raises
    3x12

    Squats are feeling strong. Literal ATG with no belt feels fantastic.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  21. #141
    Registered User xRequiem's Avatar
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    10/27/19

    Paused Barbell Bench Press
    135x6
    145x6
    155x6
    165x6
    175x6

    Assisted Wide Grip Pull-ups
    4x7 ( 7 assistance)

    Incline DB Press
    45 4x8

    Barbell Rows
    145 4x8

    DB Flies
    25 4x8

    Tbar Rows
    70 4x12

    DB Pullovers
    25 3x12

    Seated Cable Rows
    85 3x12

    Felt great getting in three consecutive sessions. Really wish I could lift 6x per week.

    Chest still achey but I don't think I've lost much strength. Should be back to pick paused reps in the low 200s soon!
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  22. #142
    Registered User xRequiem's Avatar
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    10/29/19

    Smith BTN Press
    70 5x8

    Smith Upright Rows
    50 4x8

    Lateral Raises
    20 4x12

    Incline DB Curls
    20 4x12

    Seated Tricep Extensions
    20 4x12

    Hammer Curls
    20 3x12

    Tricep Pushdowns
    IDK 3x12

    I don't care for BTN Press. Going to change out for OHP or something else.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  23. #143
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    11/1/19

    Oly Squats
    275x4
    315x4
    335x4
    355x4
    315x5 - paused

    Leg Press
    200x10
    390 4x10

    Stiff Legged Deadlift
    135x8
    155x8
    175 2x8

    Standing Calf Raises
    BW 4x15

    Leg Curls
    75 3x12

    HLR
    3x12
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  24. #144
    Registered User xRequiem's Avatar
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    11/2/19

    Paused Bench Press
    135x6
    155x6
    175x6
    185x9
    185x6

    Wide Grip Pull-ups
    3x8 (assistance 8)

    Incline DB Press
    50 4x8

    BB Rows
    135x8
    155 3x8

    DB Flies
    25 4x8

    Tbar Rows
    95 4x8

    DB Pullovers
    25x12
    30 3x12

    DB Rows
    80 4x6

    Legs again tomorrow. Routine is supposed to be chest/back, legs, shoulder/arms but I managed shoulder/arms, chest/back, legs. This should remedy my mistake.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  25. #145
    Registered User musclehead09's Avatar
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    Looks like you’ve recovered well. Love the 3 day rotation you’re doing. Great for hypertrophy. Good work on squats.

    Did the bronchitis go away? I had a couple bouts of that over the years, I know it’s terrible. Hopefully you’re good now.
    Last edited by musclehead09; 11-02-2019 at 05:00 PM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  26. #146
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    Originally Posted by musclehead09 View Post
    Looks like you’ve recovered well. Love the 3 day rotation you’re doing. Great for hypertrophy. Good work on squats.

    Did the bronchitis go away? I had a couple bouts of that over the years, I know it’s terrible. Hopefully you’re good now.
    This routine is very refreshing after focusing mostly on strength since starting back. Not done with strength training but this will be a good block to hit tons of volume and build up mass. Then, I'll peak for a couple weeks after a 12 week block to see where I am. Feeling like my squats are primed for a large PR this year.

    Bronchitis is still lingering but I feel close to 90% on both illness and injury so it's a huge improvement

    11/3/19

    Machine Leg Press
    190x12
    260x12
    340x12
    400x12
    500x12

    Machine Calf Press
    190x12
    260 3x12

    Leg Extensions
    120 3x12

    Leg Curls
    100 3x8

    Standing Calf Machine
    160 3x10

    HLR
    3x12

    Dips
    3x12

    Quick day to fix my scheduling. Ran out of weight on the leg press.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  27. #147
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    This routine is very refreshing after focusing mostly on strength since starting back. Not done with strength training but this will be a good block to hit tons of volume and build up mass. Then, I'll peak for a couple weeks after a 12 week block to see where I am. Feeling like my squats are primed for a large PR this year.

    Bronchitis is still lingering but I feel close to 90% on both illness and injury so it's a huge improvement

    11/3/19

    Machine Leg Press
    190x12
    260x12
    340x12
    400x12
    500x12

    Machine Calf Press
    190x12
    260 3x12

    Leg Extensions
    120 3x12

    Leg Curls
    100 3x8

    Standing Calf Machine
    160 3x10

    HLR
    3x12

    Dips
    3x12

    Quick day to fix my scheduling. Ran out of weight on the leg press.
    I feel ya on that; I loved the 7 week block of bodybuilding I just did. I was going to continue it but I saw a meet that while far out got me wanting to hit some big strength PRs. I’ll definitely look to a longer bodybuilding block in 2020.

    Glad to hear about the bronchitis. And nice leg pressing. I love leg pressing lol
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  28. #148
    Registered User xRequiem's Avatar
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    11/5/19

    OHP
    95x8
    115x8
    135x8
    115x12

    Lateral DB Press
    25 4x8

    Seated Tricep Extensions
    25 4x7

    Seated Incline Curl
    25 4x7

    DB Lateral Raises
    20 3x10

    Concentration Curls
    20 3x18

    Lying Tricep Extensions
    20 3x12

    Tricep Pushdowns
    8(?) 4x12

    Bent-over Lateral Raises
    15 2x12

    Hammer Curls
    15 1x15

    OHP was easy. Given I haven't done them in 6 or so weeks they felt great.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  29. #149
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    11/7/19

    Incline DB Flies
    20 4x12

    DB Rows
    70 3x8

    Paused Barbell Bench Press
    135x6
    155x6
    175x6
    195x6
    185x7

    Assisted Pull-ups
    2x10 (8 assistance)

    incline DB Press
    60 2x6
    60x4

    BB Rows
    135x6
    155 3x6

    HS Incline Press
    90x12
    140 2x8
    90x12
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  30. #150
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    11/9/19

    Oly Squats
    275x6
    315x6
    335x6

    Leg Press
    200x12
    290x12
    380x12
    450x12

    Calf Press (on leg press)
    200x12
    290x12
    380x12
    450x12

    Stiff-legged Deadlift
    135x8
    185x8
    225x8

    Leg Curls
    90 3x12

    Standing Machine Calf Raises
    150 3x12

    Incline Sit-ups
    8kg 3x12

    Decline DB Press
    25 3x12 (slowwww and controlled)

    BW: 182

    Accidentally repeated same weight as last session of 6s on squats. Not too concerned. Really focused on feeling out the movement rather than moving heavy weight.

    Up a few pounds thanks to starting back creatine.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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