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  1. #541
    Registered User DOMSPOWER's Avatar
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    Began the day with 5 trisets.

    Lunge three back leg positions one rep each
    Floor dumbbell press 25x2kg slightly different angle and non lockout
    High elbow band rows 15reps

    Balance is likely my main issue in the leg. These lunges help a ton.

    Afterwards I did some tactical frog pose but my little hip muscles are very tired.

    Bodyweight squats were easy though. Balance work until some quad soreness is apparently a good sign.

    Since then I've done some scapula control work.... Rolling the shoulders, band dislocations etc.. very useful. No need for weighted exercises in the gym aside pulldowns as my shoulders are clearly not mobile enough.

    I reckon I can do a lot of good work on squats, deads and goodmornings in the meantime.
    Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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  2. #542
    Registered User DOMSPOWER's Avatar
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    I've made great progress on my shoulder mobility, and the different types of lunges have worked wonders for my hips and adductors.

    3 restless trisets
    Staggered feet goodmornings 15 per leg empty bar
    Pulldowns 15x40lbs
    Incline plank 30 count

    Goodmornings as deep as possible
    3x12xbar to get that left side shoulder/rib cage in place
    5x40
    5x60
    3x80 left hip started cracking loose into the right position so I quit while I was ahead
    5x60 dead hamstring
    20xbar

    2x10x2,5kg side neck curls on incline bench. The aching side is a lot weaker. Feels spinal yet almost harmless.

    1 set 20lbs leg curls and I was beating a dead horse.

    Diagonal unilateral straight arm cable pulldown into an ab crunch
    8x40lbs
    12x25lbs

    Wide grip face pulls on the pulldown machine
    4x15x25lbs
    This mother****er got my shoulders in place the way I tried to get it for goodmornings!

    Squat session coming up.
    Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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  3. #543
    Registered User DOMSPOWER's Avatar
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    Practice has been much better the last couple days. Yesterday as I was practicing getting the proper position all the way below parallel where my adductors are tight, when my back is completely tightened, I found it much healthier for my knees to stay at or bit above parallel. So after supersetting the practice with 5 incline push ups, I did 5x10 squats.

    In spite of my muscles being sore in the "bad" places today, I still felt healthy and eager to try this out with a barbell.

    3 restless trisets
    10xbar staggered feet goodmornings
    3 lifts tactical frog pose
    10 bodyweight face pulls
    Hip placement and back engagement was much better and my hamstrings are still super sore.

    Squats to where my adductors stopped me, parallel at best and very tiny pause to help the tension down there
    5xbar
    5x40
    3x60
    1x
    80
    100

    Much better rack position, lat engagement and reversal strength. Much more to give.

    Chest supported incline dumbbell rows
    20x12kg
    14x16
    Really hit the weak spot

    Kneeling Squats
    10xbar
    8x40
    5x60
    5x80
    15x100

    I did NOT expect it to be this easy.

    Superset a 10 count plank where I made it as hard as possible for abs and lats.
    Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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  4. #544
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    Last night I did some band flys and they engaged my pecs just the right way given the constant tension and the fixed movement pattern. I clearly have a pec issue, that's clear now. Posture is much much better after doing 3x12 of that. Then dumbbell presses 2x20 where it became more comfortable and also much harder from flexing my pecs hard to protect my collar bone.

    Then went outside quarter past 10 and did 5 pull up singles where I flew up easily. But endurance is another issue, I can't do rep work on them just yet.

    Today is more lazy due to tired leg, pecs and upper back.
    Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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  5. #545
    Registered User DOMSPOWER's Avatar
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    Today was ****ing kickass on everything due to my pec discovery.

    3 trisets
    20xbar RDL
    5 deep lunges
    15 straight arm pulldown to crunch different ways

    Deadlift
    2 triples with 70kg
    3x110
    1 or 2x140
    1x170
    1x170
    1x175

    Bench
    10xbar
    5x40
    3x3x70

    From 70 to 175 on deads and from 7kg dumbbells for 15 or 20 to triples with 70kg on bench all thanks to better pec brace! Literally no other reason!

    High incline dumbbells
    10x12kg
    15x12
    16x12

    Chest press machine where handles come closer and slightly higher on the concentric
    10x0
    10x20kg a side
    8x same for a very hard and slow last rep due to keeping load on the weak pec spot

    Missed the bus so trained some more while talking to people.

    Unilateral plate loaded row machine
    10x0
    10x10kg
    10x20
    10x30
    10x45
    10x50

    Slightly supinated chins
    10 singles
    Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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  6. #546
    Registered User DOMSPOWER's Avatar
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    I've been walking around a LOT and everything feels much better now.

    Yesterday:

    Supersets
    Staggered feet goodmornings 5xbar and 40kg
    Close grip standing pulldowns 12reps and at end some oblique pulls

    Squat
    3x60 for 1-2 sets
    1x80
    6x80

    Pretty much you go I go with someone who squatted so just started at one plate. After the single i started to feel warm around my knee although the single itself came too early and was uncomfortable.

    Goodmornings 60kg
    20reps
    At least 15reps
    20reps

    And last time 13 days ago 5 was hard.

    Staggered feet cable crunches
    40x86lbs
    Became a rest pause set for my wrists on the second side.

    GHD situps
    5
    8
    10 or 12

    Psoas shaking and stretching good. Remember when a while ago they just hurt and I had to stop doing the exercises? Now they barely hurt, they make some lower back soots hurt in a muscle fatigue type of way and the stretch makes me healthier and stronger now.
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  7. #547
    Registered User DOMSPOWER's Avatar
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    Small workout to help recovery.

    2 supersets no rest
    Wide grip pulldown rear delt rows 20+reps
    Wide grip Pulldowns 25+reps

    Bench Press
    30xbar
    20x30kg
    15x40

    Haven't been near any of these reps in a long time and it felt super natural.

    RDL 15x40

    Rope pulldowns 15 reps which actually were a bit hard cos it was a short rope and I found I could use it to practice pulling the bar apart.
    Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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  8. #548
    Registered User DOMSPOWER's Avatar
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    The first hour or two of work yesterday was wasted on people just talking and doing nothing, so I went in and out of the work gym here and there and accumulated a total grease the groove type workout.

    Did some exercises back and forth, and most bench sets without switching.. or was it with pulldowns at row angle, I don't remember..

    But basically light wide grip Pulldowns and triceps.. and couple 15x35kg bench sets cos that's what someone had left on the bar.

    And then I benched 20 reps.

    Then 1-2 sets of 15 where on the last set I moved hands in just a little bit and that got my lats much more involved, so everything was better and safer.

    Then went onto pulldowns at a row angle.. still 20+ reps but added weight 1-2 times and ended with 16 or 17.

    Today was a more serious day so I waited until after work and did only this:

    Back raises 3x5
    Good stretch in the hamstring which relaxed and mobilised the lat and serratus to help prevent getting ****ed up on goodmornings in two days.

    Wide grip Pulldowns 3x5 super light to fix some small muscle weakness that bugs my recovery.. did 8 reps one set before work and it changed everything in that same side.

    Reverse grip Pulldowns
    20 reps
    Slowly progressing to full stack... A small stack.
    20 reps on that and immediately 20 more overhand grip. Hard.

    Curls from same handle and height
    2 slightly progressive sets of 30 and 15. Biceps are cramping carrying groceries lately.

    Incline plank on bench
    20 count
    60 actual seconds by stop watch. Got me shaking and lower back spots hurting from psoas.

    I think I will do back raises, pulldowns and planks lightly and NOT to a point of fatigue before work every day now for coordination.
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  9. #549
    Registered User DOMSPOWER's Avatar
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    Did the three exercises this morning, and all but the plank fatigued me a little bit in small places before I even knew it, and that left a sting throughout the day.... Some small spots are seriously in need of help.

    After work:

    Close neutral grip Cable rows
    20
    20
    And 15 reps
    More weight each set.

    Every set followed by 20 light wide grip rear delt rows on the pulldown machine.

    Bench Press
    3x10xbar
    2x10x30kg

    Much better muscle control and technique. Maybe I'll even bench again for some more practice knowing all the little spots everywhere will get to rest and recover over the weekend.
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  10. #550
    Registered User DOMSPOWER's Avatar
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    Yesterday I did some pull ups with different grips here and there during the day, not a lot of times but more doubles and triples than singles, so definitely an improvement.

    Today I hit my hamstrings better and got some really good improvements in spite of very limited weights.

    Warmup restless trisets:
    Staggered feet goodmornings 10xbar
    Pulldown wide grip rear delt rows 20reps
    Plank on bench 20count

    Workout:

    Squat
    8xbar
    5x40
    4x2x60

    Weird feeling in my vmo at any load, but it stayed down and I made some improvements feel wise I think.

    Bench Press
    10xbar
    6x40
    8x60 - here the pecs and lats just clicked

    Deadlift
    5x60
    2x80
    5x80 just hitting the good spots and molding the ribs a bit.

    Saturday next week I'll build on this.
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  11. #551
    Registered User DOMSPOWER's Avatar
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    Today I played around a little bit and pushed a fatty to constantly practice his bodyweight squats while holding onto something, so that his mind can get tougher. He puked a tiny bit and changed from not wanting to do it to not wanting to stop when I said you're done.

    Dead hangs 3x10 count

    Back raises 2x5

    Plank on the back raise 60 seconds

    Bench Press 2x8x40

    Alternated with 3 neutral grip chins. Not superset, alternated sets with some rest.

    Few doubles on chins and 15rep unilateral pushdowns.
    Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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  12. #552
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    Today was a small session to build on the main session and prepare for the next main session.

    Squatting pretty wide to get as close to vertical shins as possible puts more pressure on the inside thigh and knee, where I have the discomfort and occasional pain... So on the last set I remembered to do as I did last time and stand just a bit closer. It helped a ton. Went from feeling off and uncomfortable to feeling not so bad and kinda good.

    Warmup:
    10 staggered feet goodmornings much much better
    10 wide grip Pulldowns much better scapula control and hit the chest on many reps
    20 count bench plank which keep making me feel better day to day vs beating up my hip flexors and abs and walking funny

    Workout:

    Paused squat 3x10xbar

    Bench
    10x30
    15x30
    Touch and go 20 or 25x30 felt much healthier for me after benching every 2-3 days since Monday last week

    Back Raises 2x10
    Much deeper

    Pull ups 2x2

    Cable rope rows 2x15

    I'm gonna recover easily for the big three in three days!
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  13. #553
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    In today's workout I got coached by someone who squatted 330kg few years ago.

    For warmup I did 5 minutes bike and some hamstring stretching and such very little, he just wanted me to quickly start squatting

    Squat
    3x3-4xbar
    He corrected a few things and got my stance slightly closer so it was much better
    Some doubles and triples with 40kg
    3x5x40kg

    He said THATS IT DO 5 SETS OF 10, then I reminded him of my problems and he said ok 5x5. Then after three sets he said let's bench.

    Bench Press
    4x5xbar he was very happy with this
    4x10x40
    Guess I still have that nerve connection issue with my lats.. his eyes were very judgmental.

    Deadlift 5x10x40 here he was very happy

    Bent over Rows 4x12x40

    This he said was PERFECT but then went into a frenzy about how **** I am to have done 13x140kg rows and only 220kg deadlift etc.

    In the middle of my row sets he asked if I'm tired. "Your face looks like ****."

    Pulldowns 4x12

    Pushdowns and dumbbell curl supersets 3x8-20

    Then he said to text him later for a 5 week low weight technique program to solve all my pain issues.
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  14. #554
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    Today was a lighter day after 6 bench sessions in the last two weeks.

    2x20 light rear delt row on pulldowns
    Then added a bit of weight every set for 10 reps followed by 10 bench dips. 3 supersets of that.

    Floor fly with straight arms 2x12x3kg
    Got pretty tired in a spot in my weak pec on the second set.
    Very important injury resiliency exercise.

    Some sets of 20 high pulley rope curls with more weight every set but not really pushing hard and very calm about it.

    Also it turns out that deep knee bends with heels together is the tits for my posture and recovery.
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  15. #555
    Registered User DOMSPOWER's Avatar
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    Today was a great supervised workout.

    I will have a champion tell me what to do 3 days a week now.

    Squat with the new stance
    2-3 low rep sets with bar
    5x5x40

    Hack Squat 5 count down and 3-5 count up
    5x5x10kg per side
    Super intense on the knee in a good way

    Lying Leg Curls 4-5 count up 5 count down
    12x4 stack plates
    12x3
    FUUUAAAAAAARK standing up itself got intense.

    I have a hard time fathoming how it looks like I did nothing when it felt like I did everything.

    My lower quads and hamstrings are not in good shape. My brain conflates lower quad fatigue with injury and I am now working 1000% on changing that.
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  16. #556
    Registered User DOMSPOWER's Avatar
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    Came in today and the coach said he has a problem. He can't start the week with not the first exercise done in a powerlifting competition.

    Squat
    5xbar
    3x5x40
    5x5x50

    Hack Squat 5 count down 3 up
    5x5x10kg per side

    Lying leg curls 5 down and up
    12x2 plates
    2x12x1 plate
    Realized it's only 4kg per plate.

    Planks 3x30sec with timer
    Got serious lower ab or higher psoas cramps after the last set.

    Bit of hangs and pull ups for fun. Almost nothing, just a little bit.

    If he had told me before I came here that I would have to do 10 sets of quads once per week, I would have told him that's impossible. Now I've done 23 sets within just 4 days.

    And this time I feel like I've done nothing.
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  17. #557
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    Today coach showed me a quad stretch with foot up on the GHD behind me and lean back into it. Very hard and better than everything else I've ever tried. 60 seconds per leg.

    Then he told me I have to squat again, so he can see how much it takes to get me in pain again.

    Bench Press
    3x10xbar
    5x5x40kg

    Overhead Press 5x5xbar
    Very happy since I couldn't even do it pain free with tiny dumbbells 1-2 months ago.

    Incline Dumbbells 4x12x6kg

    Straight arm Side Raises 4x12x3kg
    Very hard when resisting all the little tiny movements different places of the shoulder.

    Rope Pushdowns 4x12x20kg
    Extreme tricep pump eventually after pulling ropes apart like an external shoulder rotation during every rep.

    Squat
    2x5xbar
    3x5x40kg

    Did the quad stretch between 3 of the sets. Lower hamstring cramped right away the fourth time so stopped.

    Knee actually feels better now due to the stretching, however legs are tired. I think coach got his answers in spite becoming rid of soreness and not feeling pain anymore.
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  18. #558
    Registered User DOMSPOWER's Avatar
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    Today I had to train without coach.

    Deadlift
    3x10x40kg started at the top and not all the way down
    5x80
    5x5x110

    Small plates, all deficit man.

    Bent over Rows 4x12x40kg

    Pull ups
    3 singles
    Close and neutral grip
    2 singles
    1 double

    Lats and biceps are super tired from all the improvements on barbell work since one week ago. Particularly the squats.
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  19. #559
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    Somehow with all the changes in my body and following all the leg work, small 110kg deadlifts ****ed me up. Like can't hinge my hips without pain ****ed. I improved a lot of it with stretching all the different leg and hip muscles a lot of times though.

    So today I did 15 minutes of yet another round of stretching that **** out as my warmup.

    Hack Squat 5 count down 3 up
    5x10kg per side
    I told coach I don't know if I've done 4 or 5 sets, so he paid put more weight do one more set
    5x15kg per side

    Squats
    2x5xbar
    5x5x50kg
    Became more of a back exercise. Coiling up the lats and keeping it that way all the way down helped a ton but was hard as hell and made reps kinda slow

    Leg Curls 3 count up 5 down
    4x12x8kg very hard on tendons

    Overhead Press
    2x5xbar
    2x5x30kg
    I pointed to my bicep and pec tie-in and said it clicks when I lower the bar. He said "WHAT THE **** IS THIS? PUT LESS KILOS!!"

    Then he gave me homework for now that I'm home.... 5x20 wall angels but I could only do 15 on the last set. And mobility which I'm now gonna do while cooking.

    "You have to do it all the time, do mobility every day all the time."
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  20. #560
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    Today I had a hard time walking or even sitting or getting off the chair without severe pain in my tail bone. I believe I now feel it where it originated, and so it will soon be over, though.. for a couple hours I thought I might have a fracture there. Then found that my flexibly glute became inflexible and now am doing much better.

    Coach didn't give a ****. Head games.

    Almost Larsen Press
    2x10xbar
    5x5x50kg
    Had to roll off sideways after most sets due to the pain.

    Then he said to put 15kg more on Overhead Press press than what was too heavy two days ago.
    2x5xbar
    3x30kg
    5x5x45kg

    He didn't believe my pec muscle or tendon shifted like a click click motion. He thinks I just feel that type of stuff and it never happens.

    DB Incline 4x12x9kg
    Thought it was 6 until afterwards. Felt the same.

    Unilateral Side Raises
    4x12x3kg much easier now

    Dumbbell Curls 3x12x9kg

    Reverse grip triceps
    8 reps unilateral each side and was gonna do dropset
    Reached for the stack and got extreme pain, so stopped and walked fast for the bus.

    Coach would probably say that jolt pain was psychological too had I told him.
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  21. #561
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    Began walking kinda normal during the day after doing pigeon stretch bunch of times since yesterday.

    Was in today instead of rest day cos he says I have to train for mobility and psychology every day now to rid pain.

    Deadlift
    5x5x50kg
    Helped me improve the pain further even though six days ago it caused it.

    Pulldowns 4x12x25kg

    T bar row semi supinated grip 4x12x10kg

    DB Hammer Curls 4x12x10kg

    Lying Leg Curls same tempo 3x12x8kg

    Plank 2x30sec very hard for me and had to do a relaxed stretchy type of push up to get off the floor pain free. Floor to plank was crippling pain.

    5x10 TRX pulls that went from high elbow rows first set to all kinds of pulls to shoulders, face and overhead over the course of the sets. Random angles all the time. Amazing progress.

    Coach says my body has been messed up for so long and is in such bad shape now, that I need 1,5 years of health based training before I'm training to push for powerlifting type training.
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  22. #562
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    Got pretty drunk last night with co workers and superiors, my eccentric side came out HARD. No time for hangovers as usual, and I wasn't sure about going to the gym vs a short easy home workout since training is just for health and pain reduction now, but I decided to go.

    Afterwards coach told me this was just intro and gave me a program for reconditioning and fatloss, which is much much harder.

    Pulldowns reverse and slightly pronated grip
    12x45kg
    10x55

    Bench Press
    4x10xbar
    5x5x50kg

    Overhead Press
    5xbar
    4x6x40kg

    Pulldowns 4x12x25kg

    Walking unilateral dumbbell shoulder presses which I decided to try. Had also done a short walk with a 25kg plate on my shoulder earlier just because.
    2x15x5kg

    Leg side definitely lacks balance.
    Specially the leg.

    Rope Pushdowns and hammer curls almost no rest ever
    4x12x25 and 10kg
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  23. #563
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    I noticed on bench that the bar wants to be on my right side. It's easy to fix by simply moving my arms to the left and continue stretching my left lat much as possible. I'm feeling great after leg day and t bar rows felt amazing as they hit a complete pattern through and through. Will copy/paste my program as written to me by my coach.

    Bench Press 5*5 55kg
    Barbell Rows 4*6 45kg
    Incline Dumbbell Bench 4*12 10kg
    Chest supported Tbar Rows 4*12 20kg
    Ez French Press 4*12 2,5kg/side
    Superset
    Dumbbell Hammer Curls 4*12 10kgs
    Did extra set 30x5kg/side French Press
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  24. #564
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    Probably was probably more a lat workout than a leg workout.

    Paused back Squat 5*5 35kg
    Deadlift 4*6 50kg
    front sq 4*12 20kg
    good morning 4*12 20kg
    Calf Raises in hack sq 4*12 25kg/side

    Coach keep calling me fat, but at the end he said I look like I lost 5kg.
    Last edited by DOMSPOWER; 09-21-2023 at 11:16 AM.
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  25. #565
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    After working 12 hours again yesterday and it being the last workout of the week, I felt pretty **** today. But my body improved still. Spent a LOT of time warming up as my lat kept loosening bit by bit while also feeling better and better!

    Paused bench 5cm above chest 5*5 40kg
    Overhead Press 4*6 40kg
    Pulldowns 4*12 25kg
    Shrugs 4*12 15kg dumbbells
    Side Raises 4*12 6kg
    face pulls 4*15 TRX and I did 12reps
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  26. #566
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    Over the weekend I may have learned, that diet soda can make me constipated. I have been sore and tight in my hip flexor but the workout became easier and easier whereas last week it was just hard as hell. Did all squats from floor to behind the neck as racks were taken. Pressed it sometimes and once pushed it overhead from the rear.

    back squat 5*5 50kg
    ronanian deadlift 4*6 40kg
    hack squat 4*12 10kg/side
    bulgarian split 4*12 did 6xbw
    hamstring curl machine 4*12 8kg
    leg extension 4*12 0kg with thick plate loaded pad holder

    "Broscience bro."
    - Coach.
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  27. #567
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    I think the overtime work and meal prepping all night is beginning to get to me because I accidentally stole a bottle of water and did incline right after bench.

    Bench Press 5*5 55kg
    Barbell Rows 4*6 50kg
    Incline Dumbbell Bench 4*12 10kg
    Chest supported Tbar Rows 4*12 30kg
    Ez French Press 4*12 5,5kg/side
    Superset
    Dumbbell Hammer Curls 4*12 10kgs

    At least my chest finally started squeezing properly instead of try and just let lats take over and feel strained, and on the way home I paid for a water without grabbing one and told the cute cashier who's always smiling a lot to keep the change. I'm a big man, a buff dude in the club said he was terrified of me when I walked in and I felt super bad for accidentally stealing from a small - probably family owned - store.
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  28. #568
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    I know it doesn't look like it, but I progressed a lot more aggressively today than any other day so far.

    Paused back Squat 5*5 40kg
    Deadlift 4*6 50kg
    front sq 4*12 20kg
    good morning 4*12 20kg 20 or 22 reps on the last set
    Calf Raises in hack sq 4*12 30kg/side
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  29. #569
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    The upper chest weakness is really showing itself and being worked through everything I do. Makes me ****ing tired honestly. Long week of overtime again, team leader bought me food yesterday and tried to egg me on to stay for one more hour with him.

    Paused bench 5cm above chest 5*5 40kg
    Overhead Press 4*6 40kg
    Pulldowns 4*12 25kg
    Shrugs 4*12 17,5kg dumbbells
    Side Raises 4*12 6kg - forgot all about this, will do it at home with bands or something
    face pulls 4*15 TRX and I did 15reps this time vs 12 last time!

    I died man. Then revived myself with fruit juice. Coach was livid. It's all sugar bro you fat bro. Throw it out!!! So I threw it out and had a banana which made him even more angry. You have fruit on fruit what are you doing!!!!! Really my week has been near perfect diet wise.

    Edit: I didn't do any side raises at home.. I did however get a forehead ache and left eye pain that feels like regular exhaustion. Long week.
    Last edited by DOMSPOWER; 10-01-2023 at 10:58 AM.
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  30. #570
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    This morning I fell with my chest and elbow straight to the ground, got up and walked normally on. Then at work I was told it looks like I leaned out over the weekend. Then at the gym I added 10kg to the first 3 compound exercises and 20kg to leg extensions plus I even did 80 and almost 110kg power cleans during split squats and a sprint plus a few lifts over shoulder with a 40kg med ball afterwards.


    back squat 5*5 50kg 1 set and 60kg 4 sets
    ronanian deadlift 4*6 50kg
    hack squat 4*12 15kg/side
    bulgarian split 4*12 did 6xbw
    hamstring curl machine 4*12 8kg 15 reps second set, cramp third set and 15x8kg non lockout last set
    leg extension 4*12 20kg
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