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  1. #91
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    Testing - can't post today's workout for some reason. Any ideas why?
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  2. #92
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    Maybe the website is just being funky.

    Or maybe you use a character they don’t like.

    Workouts have been looking good, but regarding deadlifts unless you just love the lift or wanna do a PL meet just scrap them.

    Or try a rack pull or trap deads
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  3. #93
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    Meso 3
    Week 3 - Day 1 (53 minutes)
    Up a full kg last week to an average of 76.3kg (168lb).

    High Bar Squat (3 min rest between sets)
    4 x 75kg @ RPE 8
    4 x 75kg @ RPE 8.5
    4 x 75kg @ RPE 9
    4 x 75kg @ RPE 9.5

    Push Ups (superset with pull ups - 2 min rests)
    19 x Bodyweight (76.3kg)
    17 x bodyweight
    17 x bodyweight

    Pull Ups (superset with push ups - 2 min rests)
    7 x bodyweight (76.3kg)
    7 x bodyweight
    6 x bodyweight

    Calf Raise (superset with curls - 1 min rests)
    14 x 45.5kg
    14 x 45.5kg
    14 x 45.5kg

    Barbell Curls (superset with lateral raise - 1 min rests)
    12 x 20kg
    12 x 22.5kg
    13 x 22.5kg

    Edit: removed all commentary so I could post the workout. Back is at least 95% better, it was just a minor tweak thankfully.
    Last edited by RapidFail; 05-24-2021 at 04:27 AM.
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  4. #94
    Registered User Filmbuff81's Avatar
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    Solid workout. Glad to hear the back is fine.

    I recall someone else mentioning recently that certain special characters can cause errors when posting, so maybe something within Your commentary was messing it up.
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  5. #95
    Registered User RapidFail's Avatar
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    Meso 3
    Week 2 - Day 2 (59 mins)
    A rare evening workout for me - my toddler got me up three times last night so I needed the extra sleep.

    Bench Press (2.5 mins rest between sets)
    4 x 62.5kg @ RPE 9.5
    4 x 62.5kg @ RPE 10
    4 x 60kg @ RPE 9.5
    4 x 60kg @ RPE 9
    I really dialled in my form for the last set. Sets of 3 with 65kg next week, which will be the heaviest I have benched.

    Bent-over Row (2.5 mins rest between sets)
    5 x 67.5kg @ RPE 7
    5 x 67.5kg @ RPE 8
    5 x 67.5kg @ RPE 8
    5 x 67.5kg @ RPE 8.5
    Can't help but feel that I'd be better-served doing these in a higher rep range - my form is fine though.

    Romanian Deadlift (2 min rest between sets)
    6 x 62.5kg
    6 x 62.5kg
    Sticking with deload weight and volume while my glutes and hams are still under-recovered.

    Skullcrushers (superset with lateral raise)
    14 x 22.5kg
    14 x 22.5kg
    12 x 22.5kg
    Added one rep to the middle set.

    Lateral Raise (superset with skullcrushers)
    12 x 8kg
    12 x 8kg
    10 x 8kg
    Big improvement on last week, but still couldn't manage the minimum reps, so I'll be back to 6.75kg and shooting for sets of 20 before adding weight again.
    Last edited by RapidFail; 05-25-2021 at 06:50 AM.
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  6. #96
    Registered User Filmbuff81's Avatar
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    Always fun when the little one wakes you up multiple times.

    If you’re form is fine on the rows you can keep the rep range for now and use a change in reps as a new stimulus if you start feeling stale or stall in the movement.
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  7. #97
    Registered User RapidFail's Avatar
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    Meso 3
    Week 3 - Day 3 (56 mins)
    No softball this weekend, so I switched my Day 3 and 4 workouts, giving me more time between RDLs and Deadlifts.

    Chin Ups (2 mins rest between sets)
    7 x bodyweight (76.3kg)
    7 x bodyweight
    7 x bodyweight
    7 x bodyweight @ RPE 6.5
    RPEs too low to accurately estimate for the first three sets. Back up to sets of 6 with 10kg added next week.

    Overhead Press (2 mins rest between sets)
    6 x 30kg @ RPE 6
    6 x 30kg @ RPE 5.5
    6 x 30kg @ RPE 6.5
    6 x 30kg @ RPE 7.5
    Decided to back off the weight seeing as I skipped overhead pressing last week. Attempting sets of 5 with 37.5kg next week.

    Lying Banded Leg Curls (1 min rest between sets)
    16 x medium band
    16 x medium band
    15 x medium band
    Added one rep to the second set.

    Dumbbell Step Ups (2 min rest between sets)
    10 x 20.5kg (per hand)
    10 x 20.5kg (per hand)
    10 x 20.5kg (per hand)
    Still using the too-short box, so ROM is small (same comment as last week, but given my left glute is still very sore, it's probably not a bad thing)

    Dumbbell Flys (1.5 min rests between sets)
    15 x 8kg (per hand)
    15 x 8kg (per hand)
    13 x 8kg (per hand)
    Added five reps on last week's performance. Technique is good, but I always feel these more in my arms than chest.
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  8. #98
    Registered User Filmbuff81's Avatar
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    Solid work and yeah if the glute is troublesome, having your step ups be a shorter rom that becomes more quad focused isn’t bad at all.

    Given you have lots of glute volume overall, you’re not really missing out on development.
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  9. #99
    Registered User RapidFail's Avatar
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    Originally Posted by Filmbuff81 View Post
    Solid work and yeah if the glute is troublesome, having your step ups be a shorter rom that becomes more quad focused isn’t bad at all.

    Given you have lots of glute volume overall, you’re not really missing out on development.
    That's what I thought. TBH my glutes are plenty big enough compared to the rest of my physique - I'm pretty proportional, but could probably bring my arms up a bit.
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  10. #100
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    If you feel your arms are lagging just throw Curls in 3x a week.

    Won’t be lagging after months of that.

    You have lots of pressing so I’d imagine triceps are pretty set with your setup.

    But some extra curling won’t negatively impact you.
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  11. #101
    Registered User RapidFail's Avatar
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    Originally Posted by Filmbuff81 View Post
    If you feel your arms are lagging just throw Curls in 3x a week.

    Won’t be lagging after months of that.

    You have lots of pressing so I’d imagine triceps are pretty set with your setup.

    But some extra curling won’t negatively impact you.
    I've been thinking about adding in some hammer curls. TBH I think my smaller arms are partly due to my fat distribution - even when I've had a belly my arms have stayed lean. Right now I'm 14-15% body fat and my delts are very striated when flexing. Biceps are pretty even, but my left triceps is noticeably smaller than my right.
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  12. #102
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    Are you left or right handed?

    Hammer curls would be worthwhile.

    single arm tricep extensions would help the tricep out. Work the smaller one first and just match the reps with the bigger one.

    Doing some incline or preacher curls would be beneficial for arms to hit the bicep in a lengthened position.

    Or you could do incline hammer curls if you just wanna do 1 extra variation.
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  13. #103
    Registered User RapidFail's Avatar
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    Originally Posted by Filmbuff81 View Post
    Are you left or right handed?

    Hammer curls would be worthwhile.

    single arm tricep extensions would help the tricep out. Work the smaller one first and just match the reps with the bigger one.

    Doing some incline or preacher curls would be beneficial for arms to hit the bicep in a lengthened position.

    Or you could do incline hammer curls if you just wanna do 1 extra variation.
    I'm right handed. I've noticed when doing triceps extensions and skullcrushers that my right elbow clicks and hurts, never the left. I started close grip benching late last year and noticed it has grown my triceps like nothing else - one of my favourite exercises, and I seem to be just as strong with it as a wide grip bench (though I haven't tested it in lower reps).

    I train in my home gym, so no preacher curl setup.
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  14. #104
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    I use my incline bench for single arm DB preacher curls.

    Just prop it at a fairly high angle and lean over while standing and it’s just as effective.

    And since you’re right handed it’s not surprising your left is smaller.

    That’s just a fact of life. My left arm is smaller than my right but it’s probably only noticeable to you.

    Same deal with most bodybuilders.
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  15. #105
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    Originally Posted by Filmbuff81 View Post
    I use my incline bench for single arm DB preacher curls.

    Just prop it at a fairly high angle and lean over while standing and it’s just as effective.

    And since you’re right handed it’s not surprising your left is smaller.

    That’s just a fact of life. My left arm is smaller than my right but it’s probably only noticeable to you.

    Same deal with most bodybuilders.
    Yep, I'm not fazed by it, doubt anyone has noticed and don't particularly care if they have!
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  16. #106
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    Meso 3
    Week 3 - Day 4 (didn't take note of when I started)
    Did this workout on Sunday morning, rather than the usual Thursday morning. No softball yesterday, but I did a 5km 'fun run' instead (kept to an easy pace and finished in just over 25 minutes). Glutes are still quite sore, so skipped the deadlift.

    Deadlift - skipped

    Front Squat (2.5 min rests between sets)
    6 x 62.5kg @ RPE 7.5
    6 x 62.5kg @ RPE 8
    6 x 62.5kg @ RPE 8.5
    So much easier than it would have been after three sets of deadlifting.

    Close Grip Bench (2 min rest between sets)
    8 x 52.5kg @ RPE 7
    8 x 52.5kg @ RPE 8
    8 x 52.5kg @ RPE 8.5
    Sets of 6 with 55kg next week.

    Dumbbell Row (superset with calf raises, 1 min between)
    12 x 26.75kg
    12 x 26.75kg
    12 x 26.75kg
    Boom! Up to 28kg next week.

    Dumbbell Calf Raise (superset with DB rows)
    22 x 33kg
    22 x 33kg
    21 x 33kg
    Added a rep to each set.
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  17. #107
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    Meso 3
    Week 4 - Day 1 (54 mins)
    Doing my Day 2 workout first this week because I did front squats yesterday. Average weight was up 100g to 76.4kg (168.5lb) last week.

    Bench Press (2.5 mins rest between sets)
    3 x 65kg @ RPE 8.5
    3 x 65kg @ RPE 9
    2 x 65kg @ RPE 9.5
    3 x 60kg @ RPE 7
    First two sets felt good, but my form was off in the third. Deload next week, then I'll try another run from 57.5kg to 65kg in the next Meso.

    Bent-over Row (2.5 mins rest between sets)
    2 x 70kg @ RPE 9.5
    4 x 65kg @ RPE 7.5
    4 x 65kg @ RPE 8
    4 x 65kg @ RPE 8.5
    Immediately felt too heavy. I only did one warm up with 50kg, which was a mistake, in hindsight.

    Romanian Deadlift (2 min rest between sets)
    6 x 62.5kg
    6 x 62.5kg
    Was hoping to up the weight, but my hamstrings still felt too sore to train properly, so I stuck with the deload weight, reps and sets. Second set felt better than the first, so hopefully I'll be back to training this lift properly after the deload.

    Skullcrushers (superset with lateral raise, 1 min rest)
    15 x 22.5kg
    15 x 22.5kg
    15 x 22.5kg
    Up to 25kg next week. Not sure why I was so much stronger with these today.

    Lateral Raise (superset with skullcrushers)
    15 x 6.75kg
    15 x 6.75kg
    15 x 6.75kg
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  18. #108
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    Considering how beat up your glutes and hamstrings get, maybe you need to drop the frequency down a bit or the total sets.
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  19. #109
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    Originally Posted by Filmbuff81 View Post
    Considering how beat up your glutes and hamstrings get, maybe you need to drop the frequency down a bit or the total sets.
    My glutes were always a little sore on this program, but my hams weren't and it didn't affect my training until:

    1. I took a 6-day holiday, then returned to normal training and 3 sets of RDLs at around RPE 7 gave me a week of DOMS (learnt the hard way that I need a deload week after a holiday to ease back into training).

    2. Softball started and my posterior chain gets beaten up from sprinting on a weekly basis.

    I have another softball-free weekend coming up, followed by a deload week - I'm hoping my glutes and hams will be recovered by then. I'm thinking of just removing the deadlift from the program until softball season is over.
    Last edited by RapidFail; 06-01-2021 at 04:00 AM.
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  20. #110
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    Meso 3
    Week 4 - Day 2 (58 minutes)
    Doing the Day 1 workout on Day 2 for aforementioned reasons.

    High Bar Squat (3 min rest between sets)
    3 x 77.5kg @ RPE 8.5
    3 x 77.5kg @ RPE 9
    3 x 77.5kg @ RPE 9.5
    3 x 70kg @ RPE 7
    Second time ever squatting more than bodyweight. I felt in my 'soul' that I couldn't complete the last set safely without reducing the weight.

    Push Ups (superset with pull ups - 2 min rests)
    20 x Bodyweight (76.4kg)
    18 x bodyweight
    16 x bodyweight
    Added one rep to last week's performance.

    Pull Ups (superset with push ups - 2 min rests)
    7 x bodyweight (76.4kg)
    7 x bodyweight
    7 x bodyweight
    Added one rep to last week's performance.

    Calf Raise (superset with curls - 1 min rests)
    15 x 45.5kg
    15 x 45.5kg
    14 x 45.5kg
    Added two reps to last week's performance.

    Barbell Curls (superset with calf raise)
    9 x 25kg
    9 x 25kg
    9 x 25kg
    Last edited by RapidFail; 06-01-2021 at 04:27 PM.
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  21. #111
    Registered User RapidFail's Avatar
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    Meso 3
    Week 4 - Day 3
    I've had a pretty bad cold and took a three day break from training prior to this workout. Glutes and hams are feeling mostly recovered, but I'm playing it safe and skipping the deadlift again. Next meso I'm going to add in hammer curls and remove the deadlift. I do this somewhat reluctantly because I enjoy deadlifting, but I don't think it's compatible with softball season. No softball game this weekend either and I have a deload next week so I'll hopefully be fully recovered soon.

    Deadlift - skipped

    Front Squat (2.5 min rests between sets)
    5 x 65kg @ RPE 8
    5 x 65kg @ RPE 8.5
    5 x 65kg @ RPE 9.5
    Equalled my PR for this lift.

    Close Grip Bench (2 min rest between sets)
    6 x 55kg @ RPE 8
    6 x 55kg @ RPE 7.5
    6 x 55kg @ RPE 8.5
    I seriously seem to be just as strong with these as a wide/normal grip bench.

    Dumbbell Row (superset with calf raises, 1 min between)
    9 x 28kg
    9 x 28kg
    9 x 28kg
    Need to work up to 3 sets of 12 to up the weight again.

    Dumbbell Calf Raise (superset with DB rows)
    23 x 33kg
    23 x 33kg
    21 x 33kg
    Added a rep to the first two sets.
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  22. #112
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    You could always experiment with like speed pulls and stuff for a bit if it still becomes tough to recover.

    Solid work as always
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  23. #113
    Registered User RapidFail's Avatar
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    Meso 3
    Week 4 - Day 4
    Anyone else having trouble using the forums on their mobile device? I keep getting a 'Bad Request' message when I just try to access them, but everything is fine on my laptop. I have a deload scheduled for next week and will be going ahead with it, although I'm definitely not feeling systemically fatigued - probably because I haven't been deadlifting.

    Chin Ups (2.5 mins rest between sets)
    6 x bodyweight (76.4kg) + 10kg @ RPE 8
    6 x bodyweight + 10kg @ RPE 9
    6 x bodyweight + 10kg @ RPE 9.5
    5 x bodyweight + 10kg @ RPE 10
    I'll be starting the next meso with the same added weight as this one, seeing as I wasn't able to get the required reps. Seeing as I'm bulking I'm not too concerned about slow progression with this lift - the overall weight lifted is increasing anyway.

    Overhead Press (2.5 mins rest between sets)
    3 x 37.5kg @ RPE 9.5
    5 x 35kg @ RPE 9.5
    5 x 32.5kg @ RPE 9
    5 x 32.5kg @ RPE 9.5
    I'm not sure why I'm so far off my peak performance with this lift (I've done sets of 6 with 40kg in the past but can't get close to that at present), but I'm definitely starting out fatigued after 4 sets of chin ups.

    Lying Banded Leg Curls (1 min rest between sets)
    17 x medium band
    17 x medium band
    15 x medium band
    Added two reps to last week's performance.

    Dumbbell Step Ups (2 min rest between sets)
    10 x 21.75kg (per hand)
    10 x 21.75kg (per hand)
    10 x 21.75kg (per hand)
    Despite using Versa Gripps, my grip (and forearms for some reason) are the closest thing to failing. Not ideal.

    Dumbbell Flys (1.5 min rests between sets)
    15 x 8kg (per hand)
    15 x 8kg (per hand)
    15 x 8kg (per hand)
    Increasing the weight to 9.25kg at the start of the next meso.
    Last edited by RapidFail; 06-05-2021 at 11:08 PM.
    Age: 37
    Height: 185cm (6'1")
    Weight: 77.05kg (169.9lb)

    Personal best lifts
    Bench - 4 x 65kg (143lb), 6 x 62.5kg (138lb), 16 x 50kg (110lb)
    Bent Over Row - 5 x 67.5kg (149lb), 10 x 60kg (132lb)
    Front squat - 5 x 67.5kg (149lb), 8 x 60kg (132lb)
    Back squat - 3 x 80kg (176lb), 5 x 75kg (160lb)
    RDL - 9 x 85kg (187lb)
    Deadlift - 3 x 100kg (220.5lb), 7 x 97.5kg (215lb)
    Overhead Press - 6 x 40kg (88lb)
    Chin Ups - 7 x bodyweight + 10kg (22lb), 13 x bodyweight
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  24. #114
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    Every so often mobile messes up for me. Not sure what the deal is.

    Normally happens when I try to quote people so I’ve given up lol.

    You may not feel systemically fatigued, but you probably are and could be a reason for some slight performance decrement here and there.
    the latest and greatest in training...or whatever.

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  25. #115
    Registered User RapidFail's Avatar
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    Meso 3
    Deload Week - Day 1 (28 minutes)
    I was sick with a cold for much of last week, and lost weight - weekly average was 75.5kg (166.5lb) - most of which can probably be attributed to dehydration.

    High Bar Squat (2 min rest between sets)
    3 x 70kg
    3 x 70kg

    Push Ups (superset with pull ups - 90 second rests)
    15 x bodyweight (75.5kg)
    15 x bodyweight

    Pull Ups (superset with push ups)
    6 x bodyweight (75.5kg)
    6 x bodyweight

    Calf Raise (superset with curls)
    12 x 45.5kg
    12 x 43kg
    Forgot to put my weighted backpack on for the last set - no harm done.

    Barbell Curls (superset with calf raise)
    8 x 22.5kg
    8 x 22.5kg
    Last edited by RapidFail; 06-07-2021 at 04:15 PM.
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  26. #116
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    Nice job.

    Being sick would definitely explain the OHP performance dip.
    the latest and greatest in training...or whatever.

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  27. #117
    Registered User RapidFail's Avatar
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    Meso 3
    Deload Week - Day 2 (31 mins)

    Bench Press (2 mins rest between sets)
    3 x 57.5kg
    3 x 57.5kg

    Bent-over Row (2 mins rest between sets)
    4 x 62.5kg
    4 x 62.5kg
    Looking forward to training this lift in a higher rep range next meso.

    Romanian Deadlift (2 min rest between sets)
    6 x 65kg
    6 x 65kg
    Still a bit wary of pushing myself with this lift. The load feels very sub maximal, RPE is low, but it also feels like I'm doing a lot of muscle damage. SMH.

    Skullcrushers (superset with lateral raise, 1 min rest)
    12 x 22.5kg
    12 x 22.5kg

    Lateral Raise (superset with skullcrushers)
    15 x 6.75kg
    15 x 6.75kg
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  28. #118
    Registered User RapidFail's Avatar
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    Meso 3
    Deload Week - Day 3 (25 mins)
    Light weight baby!

    Deadlift - skipped

    Front Squat (2 min rests between sets)
    5 x 57.5kg
    5 x 57.5kg

    Close Grip Bench (90 second rest between sets)
    6 x 47.5kg
    6 x 47.5kg

    Dumbbell Row (superset with calf raises, 1 min between)
    8 x 28kg
    8 x 28kg

    Dumbbell Calf Raise (superset with DB rows)
    20 x 33kg
    20 x 33kg
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  29. #119
    Registered User RapidFail's Avatar
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    Meso 3
    Deload Week - Day 4 (26 mins)

    Chin Ups (2 mins rest between sets)
    6 x bodyweight (75.5kg) + 2.5kg
    6 x bodyweight + 2.5kg

    Overhead Press (2 mins rest between sets)
    5 x 30kg
    5 x 30kg

    Lying Banded Leg Curls (1 min rest between sets)
    15 x medium band
    15 x medium band

    Dumbbell Step Ups (2 min rest between sets)
    6 x 21.75kg (per hand)
    6 x 21.75kg (per hand)
    I definitely want to change this lift for the next Meso. Possibly to lunges. I'd love to do a leg press, but don't have a machine. Open to any suggestions for single leg, quad dominant movements.

    Dumbbell Flys (1 min rests between sets)
    12 x 8kg (per hand)
    12 x 8kg (per hand)
    Last edited by RapidFail; 06-11-2021 at 06:44 PM.
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  30. #120
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    Meso 4
    Week 1 - Day 1
    Evening workout after having a poor night's sleep. I'm generally a bit stronger in the morning. Average weight last week was 76kg (167.6lb). Up 2kg (4.4lb) in 11 weeks since the start of the bulk.

    High Bar Squat (3 min rest between sets)
    6 x 72.5kg @ RPE 9.5
    6 x 72.5kg @ RPE 9.5
    6 x 65kg @ RPE 8.5
    6 x 65kg @ RPE 9
    First two sets were so hard I needed to take 10% Off for the next two. I'll try sets of 5 with 75kg next week, maybe I'll be stronger in the morning.

    Push Ups (superset with pull ups - 2 min rests)
    20 x Bodyweight (76.0kg)
    18 x bodyweight
    16 x bodyweight
    Matched my reps from the end of the last meso.

    Pull Ups (superset with push ups - 2 min rests)
    7 x bodyweight (76.0kg)
    7 x bodyweight
    6 x bodyweight
    One rep less than I got at the end of the last meso. Worth noting that I was probably about a kilo heavier due to this workout being in the evening.

    Calf Raise (superset with curls - 1 min rests)
    15 x 45.5kg
    15 x 45.5kg
    15 x 45.5kg
    Up to 48kg next week.

    Barbell Curls (superset with calf raise)
    10 x 25kg
    9 x 25kg
    8 x 25kg
    Matched my reps from the end of the last meso.
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