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  1. #31
    Registered User safcpaul's Avatar
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    Originally Posted by AlexSays View Post
    Cheers man, I think the only thing I'm struggling with at the moment is getting anywhere at all lol. As mentioned in latest update, cutting is so much simpler
    Aye I know what you mean mate it is harder to bulk. My bulking isn't as strict as a lean bulk but it isn't a dirty bulk either. You need to find a way to either factor in a day's drinking a week or cut it out completely
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  2. #32
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    AlexSays is offline
    Originally Posted by safcpaul View Post
    Aye I know what you mean mate it is harder to bulk. My bulking isn't as strict as a lean bulk but it isn't a dirty bulk either. You need to find a way to either factor in a day's drinking a week or cut it out completely
    Or option 3.... factor in TWO day's drinking a week :P

    That seems to be my preferred method right now lol
    Somehow still managing to avoid getting 'too big'

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  3. #33
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    AlexSays is offline
    Today

    Rest day today

    Weight: 70.5kg/155.5lb

    Some weekend water off, was in a decent deficit yesterday. Kindof against my will I keep finding myself in deficit on workout days. Instant fat-loss gratification is my enemy I guess. Back to maintenance-ish today.

    Nutrition

    3x Weetabix + semi skim milk
    bowl of soup (includes lots of meat)
    Apple, some carrot sticks
    Ham cheese and mayo sandwich
    1/4 lb burger with cheese and a few slices of grilled chorizo (lovely)
    2x ginger nut biscuits

    No idea for dinner

    No workout today, just some abs stuff to pass the time
    Somehow still managing to avoid getting 'too big'

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  4. #34
    Registered User safcpaul's Avatar
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    You're a dare devil with them carrot sticks mate
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  5. #35
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    AlexSays is offline
    Originally Posted by safcpaul View Post
    You're a dare devil with them carrot sticks mate
    I've been warned about the dangers of going down the path of carrot sticks... but I don't give a fuk
    Somehow still managing to avoid getting 'too big'

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  6. #36
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    AlexSays is offline
    Today

    Weight: forgot to weigh

    God I really can't handle this gig. I predict perpetual yo-yoing, at least until lockdown ends. I cannot control my weight. These past couple of weeks have been heavy on both the drinking and eating side. Due to the boredom of the current covid situation I don't think I've got the willpower to reign it in. It's fine when I'm cutting because I can just endless compensate as I'm always in a deficit. However now, the fact that I'm not in a deficit means every sli-up is 100% weight gained, rather than only a net amount set against my deficit. And pretty much every other day has been a slipup. I imagine I've probably gained 5-6lb already since ending my cut.

    In short the plan is for now to just keep working out but I'm afraid I can't afford to be in any kind of surplus or maintenance. It's going to be a long unhealthy run of binges and boredom eating, interspersed with a general attempt at a deficit to mitigate weight gain. I expect to make very little lifting progress. Work is also high stress at the moment.

    On a fast today and not sure whether I have the energy for lifting after the weekend but we'll see

    Not the most optimistic of entries today but what's the point of a log if you're only going to record your success? That is why so many people start them, f*ck something up, stop posting out of shame until they're 'back on track' and then never get back on track. Then the log dies and the fitness goals vanish. So I'm here recording my less than ideal journey and hopefully things will improve


    EDIT workout

    OHP
    27kg/60lb: 15
    47kg/104lb: 6, 6, 6
    These didn't feel good at all

    Upright row
    5kg/11lb plates: 15
    15kg/33lb DBs: 10, 10, 10
    These felt easy, may have to start upping reps, can't really up the weight

    Rear delt rows
    15kg/33lb DBs: 10, 10, 10

    Neutral grip pullups
    BW: 6, 6, 5, 4
    Felt fat and heavy

    RDL
    47kg/104lb: 12, 12, 12
    These also felt better, will up the weight

    Nutrition

    Fasting
    Last edited by AlexSays; 01-25-2021 at 08:48 AM.
    Somehow still managing to avoid getting 'too big'

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  7. #37
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    AlexSays is offline
    Today

    Wow what a week. Work has been wall to wall, food has been alternately good and bad. Shoehorned in a 60 hour fast amongst the mayhem. I squeezed my Wednesday workout in as and when I had time but unfortunately have not had time to log. Feel it's more important to fit in working out than to fit in logging about it, but I do still value the log and will try and be better with it next week

    Weight today: 70.9kg/156.3lb

    Not too unhappy with this weight. My completely flat weight after my fast was 69.5kg which isn't as bad as I thought it'd be. I'm happy with where I am now however it looks like the couple of lbs I've gained this month haven't come with much of a strength increase mainly due to the fact that all of my weight changes this month have been a product of binging and F-ing up. Ah well.

    Wednesday's workout

    Weighted pressups:
    BW: 15
    BW +10kg/22lb: 10
    BW +17.5kg/39lb: 12, 12, 12
    These finally felt ok enough that I'm going to increase next week

    Wide grip BOR:
    27kg/60lb: 15
    52kg/115lb: 10, 10, 10
    Upped weight, bored of being below my real working weight

    Elevated pressups:
    BW +10kg/22lb: 10, 10, 10
    Might up these, I said I would but they didn't feel as great this week

    Wide grip pullups:
    BW: 8, 6, 6
    Pullups aren't doing so well recently

    I skipped out on lunges due to time constraints. Yes legs are important, yes I am still enough of a bro douche that they will be the first thing I cut if I need to cut something

    Nutrition in general

    Fast went well. good results, no loss of strength. Besides that: too much alcohol, too much alcohol related food choices. I can keep telling myself to get things under control but I'm not going to pretend that'll make a difference. I'm sure I'll battle back to stability in time

    Am thrashing this out during another hectic day so will sign off now but glad I got to check in
    Somehow still managing to avoid getting 'too big'

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  8. #38
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    Today

    Expected bad weekend for alcohol, will start my corresponding fast tomorrow. Believe I am probably evening out to maintenance or just above with this system.

    Unfortunately I damaged by elbow by whacking it into something on Saturday and it is quite badly bruised meaning I can't lift. Will use today to catch up with some leg work but beyond that I'm going to wait for it to go down.

    Not too much to report today, food is still too haphazard from trying to recover from the weekend to log effectively

    Workout

    Lunges:
    BW: 10
    BW + 32kg/71lb: 10, 10, 10

    RDL:
    32kg/71lb: 15
    52kg/115lb: 12, 12, 12

    May continue the week with a push and a pull day to compliment how I've started (if my elbow is in better shape)
    Last edited by AlexSays; 02-01-2021 at 08:52 AM.
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  9. #39
    Registered User RandyMcFlab's Avatar
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    That sucks to hear about your elbow mate, a good time to get a bit of R&R for sure.

    and fair play for recording the ups and downs of it all, makes for a much more complete journal than just the good bits!
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    Goal 190 lbs at 15% bodyfat
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  10. #40
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    AlexSays is offline
    Thanks brother, I need to start doing the rounds of all you awesome guys' logs again, have been retreating into myself a little recently, takes a lot just to maintain this one :/ things seem to be going south again

    Today

    Weight, no idea. Had a dominos last night but managed to keep it to half a pizza. Ruined that a little by then eating too much ice cream but whatever

    Workout

    Push today, elbow seemed to hold up

    Weighted pressups:
    BW: 15
    BW + 10kg/22lb: 15
    BW + 20kg/44lb: 12, 12, 12
    Last reps on last set were a grind so will maintain the weight. Glad still managed to increase this however despite erratic health in past week

    Weighted elevated pressups:
    BW + 12.5kg/28lb: 10, 10, 10
    These didn't feel too great, again maintain

    Upright rows:
    5kg/11lb plates: 15
    15kg/33lb DBs: 10, 10, 10
    Still doing these on push day or else it's impossible to balance push with pull. These still don't really seem to be going anywhere, would ideally like to increase reps soon

    OHP:
    27kg/60lb: 15
    42kg/93lb: 8, 7, 8
    Finally decided to drop this weight, think I lost the strength on it somewhere and it's not going back up whilst I'm trying to grind 6 rep sets on the higher set. Didn't rest for long enough before set 2 and elbow was a little restricting, have higher hopes for this weight next week

    Lat raises:
    10kg/22lb plates: 10, 10, 10
    Thought I'd throw in at least some isolation as I'm splitting this week

    Nutrition

    Fasting

    Feels like I'm developing an eating disorder but in reality it's more of a drinking disorder. Can't reign the drink in so have to balance out the binges with restriction. When I'm not drinking I don't have any issues controlling my diet even with fasting so wouldn't say this is a binge eating disorder.
    Somehow still managing to avoid getting 'too big'

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  11. #41
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    Today

    Weight: 71kg/156.6lb

    Fasting again, rest day
    Somehow still managing to avoid getting 'too big'

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  12. #42
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    Workout

    Nope! Fasting is too boring, can't sit around. Might as well do my LPP in a block and maybe fit in something else on friday

    Wide grip BOR
    27kg/60lb: 15
    54kg/119lb: 12, 12, 12
    These felt really good, easy on my back and easy lift in general. will up the weight next time

    Rear delt rows
    5kg/11lb plates: 15
    15kg/33lb DBs: 12, 12, 12
    Finally upped the reps on these, tried to get the form more down today now my back is feeling stronger. Really trying to get shoulders and elbows in as straight a line as possible to nail that horizontal pull

    BB curls
    27kg/60lb: 8, 8, 8
    God these really are weak, very much struggled even to get 8. haven't really devoted much time to curls in the past few years

    Wide grip pullup
    BW: 7, 6, 6

    Neutral grip pullup
    BW: 5, 5, 5

    Not surprised the pullups fell down as I did them in a block at the end of the session. My energy was feeling really really good until those last two exercises, usually energy doesn't hold out this long into a fast for me so am very happy I snuck this workout in

    Cheers all
    Somehow still managing to avoid getting 'too big'

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  13. #43
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    Today

    Weight: 69.5kg/153.4lb

    Imagine this means I'm hitting maintenance (this was my exact weight at the end of my last fast) with combination of alcohol and food binges and about a 6-7000 calorie fast deficit. Not sustainable but working right now.

    Workout

    Low intensity lower workout

    RDL
    27kg/60lb: 15
    52kg/115lb: 12, 12

    Lunges
    BW: 10
    BW + 32kg/71lb: 10, 10

    Will probably follow this with a low intensity upper tomorrow if feel up for it. Quite enjoyed my programming this week. The PPLUL felt good, may chuck it in occasionally

    Nutrition

    Food again! weirdly threw up my first meal today, but of food I've kept down:

    1x chocolate and caramel squares bar (OMG)
    2x satsumas
    50g Whey
    handful of grapes
    small handful of chocolate buttons of various types
    4 cocktail sausages
    2x sandwiches, chicken mayo and cheese, chicken mayo and chicken

    Not sure for dinner
    Somehow still managing to avoid getting 'too big'

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  14. #44
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    Today

    No time for real update but thought should sneak in my workout, this is a workout log after all

    Workout

    Low intensity upper

    Weighted pressups
    BW: 15
    BW + 10kg/22lb: 12
    BW + 20kg/44lb: 12, 12

    Wide grip BOR
    37kg/82lb: 15
    57kg/126lb: 12, 12
    These felt pretty good with the raise weight and higher weight warmup but a bit of drag on the working set.

    Rear delt rows:
    15kg/33lb DBs: 15, 15
    feel good with the increased reps, may have to move to asymmetrical loading to increase the weight on the handles. Shouldn't be too much of a problem, might even improve my stability

    Was going to throw in an isolation of some kind. Possibly a tricep exercise but cant be bothered this week. Am considering keeping this PPL/UL program as recovery seems fine on it and I like the volume
    Somehow still managing to avoid getting 'too big'

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  15. #45
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    Today

    Weight: 72.2kg/159.2lb

    Bad weekend again, booze bloat but I think slightly less of an outrageous surplus than the last few weekends. Am not going to fast this week but will definitely try to keep things moderate

    Workout

    RDL
    27kg/60lb: 15
    37kg/82lb: 12
    57kg/126lb: 12, 12, 12
    Wobbly but otherwise strong. Lower back is holding out. Don't think I'll ever have my previous lifts but definitely making progress

    BB lunges
    BW: 10
    BW + 34kg/75lb: 10, 10, 10
    These are still feeling odd on my knees. Infinitely better than when I first started doing lunges but still worryingly fragile feeling in my joints

    Nutrition

    2x chocolate weetabix with semi skim milk
    1x pear
    2x half sandwiches (no top slice of bread, still all the filling). Ham cheese and mayo and one ham bacon and mayo

    Sprinkled some chopped fresh red chilli in my sandwiches, sooooooooo divine


    Overall weights are going up which is the main thing. Feel like I'm kindof kidding myself because feel as if I'm holding back due to my lower back and other restrictions but have to remember that every week I find a weight easier or lift something to an extent that I couldn't have done several weeks ago, I am getting stronger
    Somehow still managing to avoid getting 'too big'

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    Today

    Weight unsure, am fasting today as keep losing control with alcohol this week, both Monday and Tuesday, god I wish booze was 0 calorie.

    Workout

    Wide grip BOR
    27kg/60lb: 15
    47kg/104lb: 12
    59kg/130lb: 12, 12, 12
    These weren't too bad but ended up hunching and 'tugging' toward the end of each set, will keep the weight

    Rear delt rows:
    5kg/11lb plates: 15
    16.25kg/36lb DBs: 10, 10, 10
    Am going to have to up the reps on this as my next increase by necessity of available plates will be up to 20kg DBs which is almost a 4kg increase each side, so reps will drop low

    Wide grip pullups:
    BW: 9, 8, 8
    Felt better this week despite probably having a lot of bloat and some extra fat since last week

    Neutral grip pullups
    BW: 8, 7, 8

    BB curls
    27kg/60lb: 10, 8, 8
    These are still weak as sh*t
    Somehow still managing to avoid getting 'too big'

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    Today

    Weight: 71.2kg/157lb

    Hmm it's slowly getting higher. God I feel tired today and lower back (right down by my tailbone) is feeling twinge-y and unstable so not sure if I'll do my lower today. Maybe it'll feel better later

    EDIT: workout

    Kept it VERY low intensity today

    RDL
    27kg/60lb: 15
    37kg/82lb: 12
    57kg/126lb: 12

    BB lunges
    BW: 10
    BW + 37kg/82lb: 12
    Last edited by AlexSays; 02-11-2021 at 08:04 AM.
    Somehow still managing to avoid getting 'too big'

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    Today

    Not sure on weight, another heavy weekend :/

    Workout

    Weighted pressups:
    BW: 15
    BW + 10kg/22lb: 12
    BW + 22.5kg/50lb: 12, 11, 10
    These were tough and didn't quite make reps. Will stick with this weight

    OHP
    27kg/60lb: 10
    37kg/82lb: 10, 10, 10
    Have had to reduce this weight so much just to get in the rep range. Hope this isn't actually getting weaker and is more of a product of it being incorporated on push day rather than being standalone

    Upright rows
    5kg/11lb plates: 15
    16.25kg/36lb DBs: 12, 12, 12
    Really tried to grind out extra reps on these but not getting much height towards the end of each set, another one that is flagging

    Elevated pressups
    BW: 15
    BW + 12.5kg/28lb: 12, 12, 12
    Not perfect, was a bit of a strain, will maintain weight

    Really need to stop drinking and fasting. Strength is edging up in tiny increments which is good but am exhausted all the time and not making the progress I would like by any stretch. Hope when gyms reopen it'll be easier to stay on track

    Nutrition

    All kinds of sh*t. Having a roast tonight and will likely do another marathon fast this week. So much crap to offload
    Somehow still managing to avoid getting 'too big'

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    Today

    Having that roast finally later so am trying to save my days calories for that, may even end up in a deficit!

    Workout

    Wide grip BOR
    27kg/60lb: 15
    47kg/104lb: 15
    59kg/130lb: 12, 12, 12
    No change really

    Rear delt rows:
    5kg/11lb plates: 15
    16.25kg/36lb DBs: 13, 12, 12
    managed to drop in some more reps, when I get to 15 per set may have to up this to 20kg/44lb per side

    Wide grip pullups:
    BW: 9, 7, 7
    Felt ok but reps not so great

    Neutral grip pullups
    BW: TBC

    BB curls
    27kg/60lb: 8, 8, 8
    These are STILL weak as sh*t
    Somehow still managing to avoid getting 'too big'

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    Today

    Fasting day, woohoo

    Workout

    RDL
    27kg/60lb: 15
    37kg/82lb: 12
    62kg/137lb: 12, 12, 12
    Bit hit and miss with these but overall went well. Happy with the weight increase

    BB Lunges
    BW: 10
    37kg/82lb: 10, 10, 10
    Getting some twinges in my right glute which can get a bit worrying but overall improving, happy with the weight increase

    Nutrition

    f*ckall
    Somehow still managing to avoid getting 'too big'

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    Damn tried to post yesterday but stupid server wouldn't allow me access then I forgot and lost the text

    Yesterday

    Weight: 75.5kg/166.5lb

    Have made a commitment to try to be sober at least Sunday night to Thursday. Recently have been drinking friday, saturday, sunday and usually 3 or more days in the week. Leading to that monstrous weight (I know, I know, it isn't heavy, it's just heavy given that it's like 14lb gain in less than 6 weeks). I am going to have to mini-cut for several weeks so long as I can stick to this sobriety gaff.

    Workout yesterday

    Actually wen't surprisingly well

    Weighted pressups
    BW: 15
    BW + 10kg/22lb: 15
    BW + 22.5kg/50lb: 12, 12, 12
    These felt a little stronger actually, maybe because I didn't drink Sunday

    OHP
    27kg/60lb: 15
    42kg/93lb: 10, 10, 10
    Again felt better even with the weight jump

    Upright rows
    5kg/11lb plates: 15
    16.25kg/36lb DBs: 11, 10, 11
    Still meh

    Elevated pressups
    BW: 15
    BW + 12.5kg/28lb: 12, 12, 12
    These felt much stronger

    Nutrition

    2x weetabix + semi skim + grapes
    handful of chocolate buttons
    pile of leftover mince, veg, taco fillings + 3 taco boats
    2x ham, cheese and mayo sandwiches
    50g Whey isolate



    Will update today later after my workout
    Somehow still managing to avoid getting 'too big'

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    Yesterday

    Gah life is so busy at the moment

    Weight: 74kg/163.2lb

    Water drop

    Workout

    Wide grip BOR
    27kg/60lb: 20
    47kg/104lb: 15
    62kg/137lb: 12, 12, 12
    Actually made an error here and jacked up the weight as forgot to check my previous log. Still went ok and got the reps

    Rear delt rows
    5kg/11lb plates: 15
    16.25kg/36lb DBs: 10, 12, 12
    Dropped reps

    BB curls
    27kg/60lb: 10, 10, 10
    Minor improvement?

    Wide grip pullups:
    8, 8, 7

    Neutral grip pullups
    6, 6, 5

    Pullups either steady or dropping but assuming it's due more to the weight I've been putting on

    Nutrition

    50g Whey + grapes
    2x sandwiches (ham, cheese, mayo, fresh chilli)
    Giant steak, potatoes, vegetables
    Slice of apple pie + 1 scoop ice cream


    Today

    Weight: 73kg/161lb

    God that's 2.5kg of bloat dropped so far. Bloody alcohol. I'm sure some is glycogen and imagine this will be where I level off. Ideally would like to get down to 70kg deflated weight before jumping back on maintenance or surplus (hopefully with less booze)

    Will update legs later

    Nutrition so far

    2x weetabix and semi skim, 1x pear
    will have the two sandwich special for lunch

    Dinner TBC
    Somehow still managing to avoid getting 'too big'

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    Update for today, started my RDL warmup and didn't feel good at all. Will leave until tomorrow
    Somehow still managing to avoid getting 'too big'

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  24. #54
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    Hope you're doing well Alex mate. Your consistency is always there with your workouts but you need to sort that drinking out bud. If you can have 1 set day a week for drinking then you can bulk sensibly and have that 1 day a week as your cheat day. Good job on the workouts though. I know what you mean about them pull ups. Even just losing a couple lbs makes them easier to do. I can always feel it when I'm carrying extra weight
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    Thanks bud, yeah I managed to go 4 days sober this week and felt a real difference, hopefully will be even more next week. I'm on my way to improvement, fed up of wasted effort (progress is markedly slower). Yeah pullups are a weird one because it's all about relative strength. Hate the 'tubby' feeling of doing pullups when heavy. Feel like a god doing them lean even though technically I'm moving less weight

    Today

    Weight: 73.5kg/162lb

    Workout

    Low intensity full body today as this is the final session I can manage this week and have only done a single day each of push and pull so far

    Weighted pressups
    BW: 15
    BW + 15kg/33lb: 12
    BW + 25kg/55lb: 12, 12
    These actually felt great. Increased my warmup weight and my working weight and felt better than they have done in a while. Really felt the reps and form didn't need to strain even if it was a struggle

    Rear delt rows
    5kg/11lb plates: 15
    16.25kg/36lb DBs: 15, 15
    Yesssss finally got some damn reps in

    Lunges
    BW: 10
    BW + 37kg/82lb: 10, 10
    Lower back is still dodgy but really wanted to get in at least a bit of leg work this week, these were pretty good. Found out today that I get better form and less wobbly joints if I space my hands out much farther on the bar behind my head. Assume it aids in balance or something

    Wide grip pullups
    BW: 8, 8

    All in all pretty happy with today's workout. Threw in a random set of 20 bodyweight good-mornings just to keep some mobility in my lower back and keep the muscles warm

    EDIT: progress pic why not. Possibly gained some size and certainly several kg of fat

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    Last edited by AlexSays; 02-26-2021 at 07:38 AM.
    Somehow still managing to avoid getting 'too big'

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