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  1. #391
    Registered User TAWS6's Avatar
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    Easy lifts. Eating maintenance calories for a few weeks then going back to specialization + a small surplus.


    Lower (strength)
    Squat 245x5, 245x5
    Db rdl 80x8, 80x8, 80x5
    Leg ext 45x8
    Db calf raise 80x10
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  2. #392
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    de-load

    5 days of rest
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  3. #393
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    End of cut 172 lbs at 10 percent

    Pretty much where I want to be. Surplus incoming October 1st. Everything moving easy.

    Upper strength
    Bench 215x5, 215x5, 215x5
    Pendlay row 145x8, 145x8, 145x8
    Db flies 40x8, 40x8, 49x8
    Pull up body weight 2x5
    Barbell curl 65x8, 65x8, 65x8
    Lateral raise 20x10, 20x10, 20x8
    Hammer curl 40x8
    Last edited by TAWS6; 09-13-2021 at 05:55 PM.
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  4. #394
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    Lower (strength)
    Squat 245x5, 245x5, 245x5
    Db rdl 80x8, 80x8, 80x8
    Leg extension 45x8, 45x8, 45x8
    Db calf raise 80x8, 80x8, 80x8
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  5. #395
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    Upper day and progress update

    Upper volume
    Incline press 135x10, 135x10, 135x10
    Lat pull down 55x12, 55x12, 55x12
    Db flat press 90x12, 90x12, 90x12
    Row 90x12, 90x12, 90x12
    Barbell curl 55x10, 55x10, 55x10
    Tri overhead ext 35x10, 35x10, 35x10


    End of cut status
    body weight 175 lbs
    Arnold goat in background lol


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  6. #396
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    Lower volume
    Db lunge 70x12, 70x12, 70x12
    Db rdl 80x12, 80x12, 80x12
    Leg ext 45x12, 45x12, 45x12
    Leg curl 25x10, 25x10
    Calf/abs
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  7. #397
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    Should be starting full blown specialization phases again soon.

    Spec cycles chest/quads

    Upper (chest) mon/thur
    Bench press/incline 5x5
    Db incline/flat press 3x12
    Row/pull down 2x6-8
    Lateral raise/upright row 2x10
    Barbell curl 1x10
    Tri iso 1x10

    Lower (quads) tues/fri
    Squat/lunge 5x5
    Leg extension 3x12
    Db rdl 2x6-8
    Calf’s/abs 1x12
    Last edited by TAWS6; 10-04-2021 at 11:51 AM.
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  8. #398
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    Spec cycles day one

    Weight 173 lbs. started specialization for chest today. Doing one more bulk to hit that genetic limit. Started light and easy.

    Upper chest
    Bench press 205x5, 205x5, 205x5, 205x5, 205x5
    Incline Db fly 35x12, 35x12, 35x12
    Pendlay row 135x5, 135x5
    Lateral raise 20x10, 20x10
    Barbell curl 55x10
    Tri overhead ext 35x10
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  9. #399
    Registered User TAWS6's Avatar
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    Spec cycle day 2

    Starting light. Compound 5x5 followed by a 3x12. Canned leg curl for rdl since my machine is a pos. Ironically it’s great for leg extensions.

    Lower quads
    Squat 225x5, 225x5, 225x5, 225x5, 225x5
    Leg ext 45x12, 45x12, 45x12
    Db rdl 80x8, 80x8
    Calf/abs
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  10. #400
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    2 week run up

    Upper chest spec
    Incline press 135x5, 135x5, 135x5, 135x5, 135x5
    Db flat press 80x12, 80x12, 80x12
    Lat pull down 45x10, 45x8
    Lateral raise 20x10, 20x10
    Barbell curl 55x10
    Tri iso 35x10
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  11. #401
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    Lower quad spec
    Db lunge 70x5, 70x5, 70x5, 70x5, 70x5
    Leg extension 45x12, 45x12, 45x12
    Db rdl 70x8, 79x8
    Calf/abs
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  12. #402
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    Upper chest spec
    Bench press 205x5, 205x5, 205x5, 205x5, 205x5
    Incline fly 35x12, 35x12, 35x12
    Pendlay row 135x6, 135x6
    Lateral raise 20x10, 20x10
    Barbell curl 55x10
    Tri iso 35x10
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  13. #403
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    Last week run up

    Lower quad spec
    Squat 225x5, 225x5, 225x5, 225x5, 225x5
    Leg extension 45x12, 45x12, 45x12
    Db rdl 80x8, 80x6
    Calf raise
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  14. #404
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    Easy day. Will turn up the weight on Monday and hammer for 4 weeks. Then deload and move to back specialization.

    Upper chest spec
    Incline press 135x5, 135x5, 135x5, 135x5, 135x5
    Flat press 80x12, 80x12, 80x12
    Lat pull down 45x10, 55x8
    Upright row 55x6, 55x6
    Barbell curl 60x10
    Tri iso 35x10
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  15. #405
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    Last easy run up

    Lower quad spec
    Db lunge 70x5, 70x5, 70x5, 70x5, 70x5
    Leg ext 45x12, 45x12, 45x12
    Db rdl 80x8, 80x6
    Calf/ab
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  16. #406
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    All lifts paused. Weight 174 lbs / 10%. Going to bulk to 15 percent.

    Upper chest spec
    Bench press 210x5, 210x5, 210x5, 210x5, 210x5
    Incline Db press 80x12, 80x12, 80x12
    Pendlay row 135x6, 135x6
    Lateral raise 10x10, 10x10
    Barbell curl 60x10
    Tri iso 35x10
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  17. #407
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    Adding weight every work out.
    Lower quad spec
    Squat 235x5, 235x5, 235x5, 235x5, 235x5
    Leg extension 55x12, 55x12, 55x12
    Db rdl 80x8, 80x6
    Calf raise/abs
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  18. #408
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    Upper chest spec
    Incline press 145x5, 145x5, 145x5, 145x5, 145x5
    Db flat press 85x12, 85x12, 85x12
    Lat pull down 55x10, 55x8
    Upright row 65x8
    Barbell curl 60x10
    Tri Iso 20x10
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  19. #409
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    Lower quad spec
    Db lunge 80x5, 80x5, 80x5, 80x5, 80x5
    Leg ext 55x12, 55x12, 55x12
    Db rdl 80x8, 80x6
    Calf/abs
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  20. #410
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    Upper chest spec
    Bench press 215x5, 215x5, 215x5, 215x5, 215x5
    Db incline press 85x12, 85x12, 85x12
    Pendlay row 135x6, 135x6
    Lateral raise 10x10
    Barbell curl 60x10
    Tri iso 20x10
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  21. #411
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    Lower quad spec
    Squat 250x5, 250x5, 250x5, 250x5, 250x5
    Leg ext 60x12, 60x12, 60x12
    Db rdl 90x8, 90x6
    Calf/abs
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  22. #412
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    Upper chest spec
    Incline press 155x5, 155x5, 155x5, 155x5, 155x5
    Db flat press 90x12, 90x12, 90x12
    Lat pulldown 55x10, 55x8
    Lateral raise 10x10
    Barbell curl 55x10
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  23. #413
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    TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000)
    TAWS6 is offline
    Lower quad spec
    Db lunge 80x5, 80x5, 80x5, 80x5, 80x5, 80x5
    Leg extension 65x12, 65x12, 65x12
    Db rdl 80x8, 80x6
    Calf, abs
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  24. #414
    Registered User TAWS6's Avatar
    Join Date: Dec 2006
    Posts: 13,079
    Rep Power: 32971
    TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000)
    TAWS6 is offline
    Weight 176 lbs
    Upper chest spec
    Bench press 220x5, 220x5, 220x5, 220x5, 220x5
    Incline Db press 90x12, 90x12, 90x12
    Pendlay row 135x6, 135x6
    Lateral raise 10x10, 20x10
    Barbell curl 60x10
    Tri iso 35x19
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  25. #415
    Registered User TAWS6's Avatar
    Join Date: Dec 2006
    Posts: 13,079
    Rep Power: 32971
    TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000)
    TAWS6 is offline

    weight 176

    Lower quad spec
    Squat 255x5, 255x5, 255x5, 255x5, 255x5
    Leg ext 75x12, 75x12, 75x12
    Db rdl 80x8, 80x6
    Calf/abs
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