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  1. #1
    Registered User leanatlast2019's Avatar
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    Post Quest to lean and strong

    Okay.

    I'll start this just for accountability and if it takes off then I'll add details.

    My primary goal is to lose fat, some 80 lbs of it, and seeing as I'm undertrained, I want to gain some strength as well, at least in the beginning.

    I train at home, and have very limited equipment consisting of a pair of dumbbells, a few plates, an improvised bench and that's it. My workout is a butchered version of Allpro's beginner routine.
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  2. #2
    Registered User leanatlast2019's Avatar
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    Week 1

    Nov 25th [55 min]

    squats 2x8 20kg [90 sec]
    bench 2x8 10kg [90 sec]
    rows 2x8 10kg [90 sec]
    press 2x8 10kg [90 sec]
    rdl 2x8 20kg [90 sec]
    curl 2x8 5kg [60 sec]

    Comment: All lifts were done unilaterally, one arm at a time, except for the dumbbell squats and romenian deadlifts. It was impractical to perform the rdl after having squatted, my legs were shaking uncontrollably.


    Nov 27th [missed the workout]


    Nov 29th [45 min]

    rdl 2x8 20kg [90 sec]
    bench 2x8 10kg [90 sec]
    row 2x8 10kg [90 sec]
    press 2x8 10kg [90 sec]
    squat 2x8 20kg [90 sec]
    curl 2x8 5kg [90 sec]
    calves 2x8 0kg [90 sec]

    Comment: I had missed the Wednesday workout so I did another heavy day. Changed the exercise order, putting the RDL first and squatting later on. Tried to include calf raises, don't really remember if I did them or not.
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  3. #3
    Registered User leanatlast2019's Avatar
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    Week 2

    Dec 2nd [50 min]

    3 min jog at 130bpm
    rdl 2x9 20kg
    press 2x9 10kg
    row 2x9 10kg
    squat 2x9 20kg
    bench 2x9 10kg
    curl 2x9 5kg

    Comment: Good start to the week, 9 reps felt easy. Still trying to work the order of the exercises and the rest times and warmup sets too.


    Dec 4th [50 min]

    3 min jog at 130bpm
    rdl 2x9 18kg
    press 2x9 9kg
    row 2x9 9kg
    squat 2x9 18kg
    bench 2x9 9kg
    curl 2x9 4kg


    Dec 6th [70 min]

    3 min jog at 130bpm
    rdl 2x9 16kg
    press 2x9 8kg
    row 2x9 8kg
    squat 2x9 16kg
    bench 2x9 8kg
    curl 2x9 4kg

    Comment: I was tired because it was my third workout in a row. Weights were light, I focused on improving my form. I'm not sure why it took me 20 extra minutes, maybe it was the warmup sets or maybe I took too much time between exercises.
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  4. #4
    Registered User leanatlast2019's Avatar
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    Week 4 Workout 3

    Dec 20th [65 min]

    (90s) rdl 2x8 20kg
    (90s) squat 2x8 20kg
    (70s) press 2x8 9kg
    (70s) row 2x8 7kg
    (70s) bench 2x8 10kg
    (40s) calves 2x10 0kg

    Comment: Just finished the third workout of the week. All lifts felt smooth, except for the row, I'm lifting closer to horizontal and it's being difficult to do the reps properly.
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