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  1. #1
    Registered User RapidFail's Avatar
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    Eric Helms inspired 5-day FB

    I came up with this routine after reading the 3DMJ training book and watching some YouTube videos of Eric Helms talking about full body training, where the leg volume is spread throughout the week, so there are no workouts that suck (I've always dreaded leg/lower days).

    https://forum.bodybuilding.com/showt...hp?t=179834313

    My first session was today and took 45 minutes including stretching and warm up sets.

    Bench (rested 2.5 min between sets)
    5 x 60kg @ RPE 9 (too high, reduced weight)
    5 x 57.5kg @ RPE 8
    5 x 57.5kg @ RPE 8.5
    5 x 57.5kg @ RPE 9

    Bent-over Row (2.5 min rests between sets)
    6 x 57.5kg @ RPE 7 (too low, increased weight)
    6 x 60kg @ RPE 8
    6 x 60kg @ RPE 8.5
    6 x 60kg @ RPE 8

    Skullcrushers (superset with calf raises)
    12 x 22.5kg
    12 x 22.5kg
    12 x 22.5kg
    Increase load to 25kg next week.

    Dumbbell calf raises (superset with skullcrushers)
    15 x 35.5kg
    15 x 35.5kg
    15 x 35.5kg
    Increase load to 38kg next week.
    Last edited by RapidFail; 03-21-2021 at 05:16 AM.
    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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    Registered User Filmbuff81's Avatar
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    In

    I always enjoy seeing people run some full body stuff.

    Last year I hammered mountain dog for basically a year with a couple full body bodybuilding stints between programs.

    Not having legs days is definitely nice haha.
    Last edited by Filmbuff81; 03-07-2021 at 07:17 PM.
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    Half in

    Will try and keep somewhat regular.

    I see you're a man after my own heart and overshot bench to start xD
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  4. #4
    Registered User RapidFail's Avatar
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    Cheers guys, I appreciate it.

    Yeah, I used my PR to calculate my working weight for bench, even though I've been doing higher rep work lately - it was pretty optimistic.
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    Registered User RapidFail's Avatar
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    Day 2 - 51 minutes including warm up sets. All straight sets. I think it's probably best I stay a bit further from failure with RDLs as I have a history of straining my lower back doing them. Back is a bit sore from them now, hopefully it will come good. Rest day tomorrow.

    High-bar Squat (rested 3 min between sets)
    5 x 67.5kg @ RPE 8
    5 x 67.5kg @ RPE 8.5
    5 x 67.5kg @ RPE 8.5
    5 x 67.5kg @ RPE 9

    Romanian Deadlift (2 mins between sets)
    8 x 65kg @ RPE 6-7 (too low, increased weight)
    8 x 67.5kg @ RPE 7.5
    8 x 67.5kg @ RPE 8

    Pull Ups (2 mins between sets)
    Bodyweight (75kg) x 7
    Bodyweight x 6
    Bodyweight x 6

    Barbell Curls (90 seconds between sets)
    12 x 22.5kg
    11 x 22.5kg
    8 x 22.5kg
    Last edited by RapidFail; 03-08-2021 at 04:11 PM.
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  6. #6
    Registered User RapidFail's Avatar
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    Day 3 - 37 mins including a single warm up set for the OHP.

    Overhead Press (rested 2.5 mins between sets)
    7 x 30kg @ RPE 8
    7 x 30kg @ RPE 8
    7 x 30kg @ RPE 9
    7 x 30kg @ RPE 9.5

    I did the next three exercises in a circuit with 1 minute rest between sets.

    Push Ups
    15 x bodyweight
    15 x bodyweight
    15 x bodyweight
    15 x bodyweight
    All sets were well short of failure, but my right shoulder was clicking, so I played it safe.

    Lying Banded Leg Curls
    20 x light band
    20 x light band
    20 x light band
    Easy, but awkward - the band kept slipping up my calves. Any suggestions to improve this exercise would be welcome. Medium band next week.

    Neck Extensions
    20 x 5kg
    20 x 5kg
    20 x 5kg
    I might need to get a 7.5kg plate for these as my next heaviest is 10kg, which is a huge jump.
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    Workouts look good, you could do them one leg at a time so you can loop it around a couple times or do a similar move with both legs.

    Give some extra slack and the loop it around an ankle again.
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    Registered User RapidFail's Avatar
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    'You must spread some Reputation around before giving it to Filmbuff81 again.'

    Thanks mate!
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    Registered User WolfRose7's Avatar
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    I'll try and film some band ham curls tonight, I seriously doubt you'll need a medium band if we are using the same band scale.
    I don't even need a light
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    Registered User RapidFail's Avatar
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    Originally Posted by WolfRose7 View Post
    I'll try and film some band ham curls tonight, I seriously doubt you'll need a medium band if we are using the same band scale.
    I don't even need a light
    'You must spread some Reputation around before giving it to WolfRose7 again.'

    That would be amazing, thank you! I experimented with standing, seated and lying banded leg curls on my rest day and found lying to be the easiest to perform and the easiest to target the hamstrings.
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  11. #11
    Registered User RapidFail's Avatar
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    Day 4 - took 48 minutes including a single warm up set for the CG Bench and one bathroom break. Started out a little too easy (definitely underestimated the weight for CG bench) but the split squats were gruelling. All straight sets (I would have superset the split squats and lat raises, but would need another set of dumbbells).

    Chin Ups (2.5 min rests between sets)
    8 x bodyweight + 2.5kg @ RPE 6-7
    8 x bodyweight + 2.5kg @ RPE 7
    8 x bodyweight + 2.5kg @ RPE 7.5
    8 x bodyweight + 2.5kg @ RPE 9
    Had a bathroom break between sets 2 and 3. Starting RPE was low, but I know I accrue a lot of set-to-set fatigue with chin ups, so I didn't add weight.

    Close Grip Bench (2 min rests between sets)
    12 x 37.5kg @ RPE 6-7
    12 x 37.5kg @ RPE 6-7
    12 x 40kg @ RPE 6-7
    Thought I might weaken more set-to-set, clearly I just started too light. 10 reps with 42.5kg next week.

    Bulgarian Split Squats (2 min rests between sets)
    8 x 26kg (each leg)
    8 x 26kg (each leg)
    8 x 26kg (each leg)
    Done with 2 x 13kg dumbbells. I'd almost forgotten how hard these are - got a real sweat up doing them. Up to 28.5kg next week - will be a challenge.

    Lateral Raise (1 min rest between sets)
    15 x 5.5kg dumbbells
    15 x 5.5kg dumbbells
    15 x 5.5kg dumbbells
    Only got hard at the end of the last set, but probably had another 2 clean reps in me. Up to 6.75kg dumbbells next week.
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    Registered User RapidFail's Avatar
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    Day 5 - Longest workout so far, taking 61 minutes due to having 4 warmup sets for the deadlift and 3 for the front squat, plus longish rest times. Hard to say whether this or Day 2 is the harder session, but they are both followed up by a rest day, which was by design. I started out today with sore glutes from the Bulgarian Split Squats yesterday - probably not ideal coming into deadlifting.

    Deadlift (3-3.5 min rest between sets)
    5 x 92.5kg @ RPE 7.5
    5 x 92.5kg @ RPE 8.5
    5 x 92.5kg @ RPE 8.5-9
    5 x 92.5kg @ RPE 9

    Front Squats (2.5-3 min rest between sets)
    8 x 52.5kg @ RPE 8
    8 x 52.5kg @ RPE 8.5
    8 x 52.5kg @ RPE 9
    Not sure if it's the exercise, the higher reps or a combination of both, but I was breathing much heavier after these than the Deadlifts.

    Dumbbell Rows (superset with calf raises, 1 min rests between).
    12 x 23kg
    12 x 23kg
    12 x 23kg
    Up to 24.25kg next week.

    Calf Raises (superset with DB Rows)
    20 x 33kg
    20 x 33kg
    20 x 33kg
    Up to 35.5kg next week.
    Last edited by RapidFail; 03-14-2021 at 06:01 AM.
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    https://youtu.be/_2R6rCodC1M

    Sorry for the delay, work has been busy.


    You can let the non working leg hover at the same angle or lightly touch the ground, the main thing is keeping the knee in the same place.
    As you'll see in only use a mini band, rack isn't even bolted down and still want to grab my ham from the feels.

    You can play with the angle too, I generally try and keep as much of the upper thigh in the air as possible so it's less like a seated curl and more like a laying one but sat up.
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  14. #14
    Registered User RapidFail's Avatar
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    Originally Posted by WolfRose7 View Post
    https://youtu.be/_2R6rCodC1M

    Sorry for the delay, work has been busy.


    You can let the non working leg hover at the same angle or lightly touch the ground, the main thing is keeping the knee in the same place.
    As you'll see in only use a mini band, rack isn't even bolted down and still want to grab my ham from the feels.

    You can play with the angle too, I generally try and keep as much of the upper thigh in the air as possible so it's less like a seated curl and more like a laying one but sat up.
    Interesting, thank you. I think I'll stick with the lying for the first four weeks, then try a seated curl like that (although my bands are much longer, so I'll have to rig it up differently).
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    Workouts looking good!
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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    Registered User RapidFail's Avatar
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    Bad news! I woke up today (Sunday) with bad tendonitis in my right wrist and forearm. I've rubbed Voltarin into it and taken an anti-inflammatory - it's a bit better, but will need to be a lot better before I lift again.
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    Originally Posted by RapidFail View Post
    Bad news! I woke up today (Sunday) with bad tendonitis in my right wrist and forearm. I've rubbed Voltarin into it and taken an anti-inflammatory - it's a bit better, but will need to be a lot better before I lift again.
    That's a shame, maybe just move **** around to avoid aggravating it.
    I get the odd reoccurring right bicep issue that flares up on cg bench and deadlift,
    But is absolutely fine with wider grip benching
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    Week 2 Day 1 - Took 46 minutes including warm up sets. Tendonitis was 90% better this morning, but I waited until the afternoon to lift.

    Bench (rested 2.5 min between sets)
    4 x 60kg @ RPE 7.5
    4 x 60kg @ RPE 8.5
    4 x 60kg @ RPE 9.5
    4 x 60kg @ RPE 9
    Haven't benched with reps this low for a long time - felt like a different kind of challenge, no muscle burn or cardio issues, just heavy weight (for a pipsqueak like me!). Form slipped a bit on the 3rd set, hence the higher RPE.

    Bent-over Row (2.5 min rests between sets)
    5 x 62.5kg @ RPE 8.5
    5 x 62.5kg @ RPE 8
    5 x 62.5kg @ RPE 8
    5 x 62.5kg @ RPE 8.5
    Didn't bother with a warmup set for these which was probably a bit silly. Second set felt much better than the first.

    Skullcrushers (superset with calf raises)
    8 x 25kg
    8 x 25kg
    8 x 25kg
    Could have done more reps, but played it safe, right arm didn't feel 100%.

    Dumbbell calf raises (superset with skullcrushers)
    15 x 38kg
    15 x 38kg
    15 x 38kg
    Increase load to 40.5kg next week.
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    In on thread. Will be following your progress. Seems a very sensible plan you've got
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    Registered User RapidFail's Avatar
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    Oh, it's probably worth mentioning that I'm currently cutting. Average weight (from 3 days) last week was 74.5kg (164.3lb) - 500g down from the week previous. I'm 185cm tall (6'1") and the Navy method has me at 13% body fat, but I'm probably a little higher. Planning on two more weeks of cutting, then switching to maintenance for a bit before launching into a long lean bulk.
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    Originally Posted by safcpaul View Post
    In on thread. Will be following your progress. Seems a very sensible plan you've got
    Great, thank you
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    Registered User WolfRose7's Avatar
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    Originally Posted by RapidFail View Post
    Oh, it's probably worth mentioning that I'm currently cutting. Average weight (from 3 days) last week was 74.5kg (164.3lb) - 500g down from the week previous. I'm 185cm tall (6'1") and the Navy method has me at 13% body fat, but I'm probably a little higher. Planning on two more weeks of cutting, then switching to maintenance for a bit before launching into a long lean bulk.
    You're a more disciplined man than me xD.
    I'm closer to 90 and 5cm less, prob 10% bf higher at least and still won't cut xD
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    Registered User RapidFail's Avatar
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    Originally Posted by WolfRose7 View Post
    You're a more disciplined man than me xD.
    I'm closer to 90 and 5cm less, prob 10% bf higher at least and still won't cut xD
    You're also a lot stronger. Mostly I'm just giving myself more room to bulk - ideally I would like to cut for just 10 weeks per year to keep my bodyfat in check, but I've always gained too much fat when bulking. I figure getting leaner in the first place will only help.
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    Registered User RapidFail's Avatar
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    Week 2 Day 2 - Took 52 minutes including warm ups. This was suppposed to have been done on Tuesday, but life got in the way - I've got a sick wife and two sick kids (6 and 2) to look after. Just colds, nothing to worry about, but my sleep has been very disturbed. I've stayed healthy so far, touch wood. Tendonitis has totally cleared up.

    High-bar Squat (rested 3 min between sets)
    4 x 70kg @ RPE 9
    4 x 70kg @ RPE 9.5
    4 x 70kg @ RPE 9.5
    4 x 70kg @ RPE 9.5
    The extra 2.5kg was really noticeable, starting RPE higher than I wanted. I could attribute this to poor sleep or perhaps being into my 7th week of cutting.

    Romanian Deadlift (2 mins between sets)
    7 x 70kg @ RPE 6.5 (low but decided to stick with it)
    7 x 70kg @ RPE 7.5
    7 x 70kg @ RPE 7.5

    Pull Ups (2 mins between sets)
    Bodyweight (74.5kg) x 7
    Bodyweight x 7
    Bodyweight x 6
    Added a rep on the second set - I'll call that a win.

    Barbell Curls (90 seconds between sets)
    12 x 22.5kg
    11 x 22.5kg
    9 x 22.5kg
    As above - an extra rep on the 3rd set.
    Last edited by RapidFail; 03-17-2021 at 03:11 AM.
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    Registered User RapidFail's Avatar
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    Week 2 Day 3 - 41 mins including a single warm up set for the OHP. This week has been hard. First the tendonitis, then I got stung by a bee at work (on the palm of my hand, thankfully not allergic) and my 2yo has not been letting me sleep. This workout was done at night, I needed the extra sleep this morning.

    Overhead Press (rested 2.5 mins between sets)
    6 x 32.5kg @ RPE 9.5
    6 x 32.5kg @ RPE 8.5
    6 x 32.5kg @ RPE 9
    6 x 32.5kg @ RPE 10
    Stuffed up and forgot to load a 1.25kg plate on one side. Did 3 reps but it felt funny. Corrected the weight then started the set again maybe 30 seconds later - this is the reason for the high RPE on the first set. Form wasn't 100% on the final rep of the last set, but good enough to count.

    Lying Banded Leg Curls (1 min rest between sets)
    20 x light band
    20 x light band
    20 x light band
    I stuck with the light band this week, but hooked it around each ankle for extra stability and a bit more tension. Cut off the blood to my feet a bit but it worked a treat. I didn't want to have to set up more than once, so I did them as straight sets. Will use the medium band next week.

    Push Ups (superset with neck extensions)
    16 x bodyweight
    16 x bodyweight
    16 x bodyweight
    16 x bodyweight
    Right shoulder still clicking, but no pain. Maybe 2 RIR on the last set.

    Neck Extensions (superset with push ups)
    15 x 7.5kg
    15 x 7.5kg
    15 x 7.5kg
    Really felt the 50% weight increase - went close to failure.
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    Registered User RapidFail's Avatar
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    Week 2 Day 4 - 44 mins including a single warm up set for the CG Bench. Less than 12 hours between this workout and the previous one, felt fine though because I actually got 7 hours sleep, which is a rare luxury these days.

    Chin Ups (2.5 min rests between sets)
    7 x bodyweight + 5kg @ RPE 6
    7 x bodyweight + 5kg @ RPE 7-7.5
    7 x bodyweight + 5kg @ RPE 8.5
    7 x bodyweight + 5kg @ RPE 9.5

    Close Grip Bench (2 min rests between sets)
    10 x 42.5kg @ RPE 6-7
    10 x 42.5kg @ RPE 6-7
    10 x 45kg @ RPE 8.5
    Similar to last week, had to add more weight and probably should have done so after the first set. Clearly I way undershot the weight the first time.

    Bulgarian Split Squats (2 min rests between sets)
    8 x 28.5g (each leg)
    7 x 28.5kg (each leg)
    5 x 28.5kg (each leg)
    Done with 2 x 14.25kg dumbbells. Got 7 with the left leg (first) on the final set, but failed at 5 reps with the right after going a bit too low and couldn't get back up. Will repeat with this weight next week.

    Lateral Raise (1 min rest between sets)
    12 x 6.75kg dumbbells
    12 x 6.75kg dumbbells
    10 x 6.75kg dumbbells
    Failed the final set by 2 reps. I'll need to get those reps next week or go back down to 5.5kg, possibly increasing the rep target.
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    Registered User RapidFail's Avatar
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    Week 2 Day 5 - Took 57 minutes including warm ups.

    Deadlift (3 min rest between sets)
    4 x 95kg @ RPE 6-7
    4 x 95kg @ RPE 7.5
    4 x 95kg @ RPE 8.5
    4 x 95kg @ RPE 8.5

    Front Squats (2.5 min rest between sets)
    7 x 55kg @ RPE 8.5
    7 x 55kg @ RPE 8.5
    7 x 55kg @ RPE 9

    Dumbbell Rows (superset with calf raises )
    12 x 24.25kg
    12 x 24.25kg
    12 x 24.25kg
    Much harder this week - up to 25.5kg next week, don't expect to get 3 x 12.

    Calf Raises (superset with DB Rows )
    20 x 35.5kg
    18 x 35.5kg
    18 x 35.5kg
    Same weight next week. Probably worth mentioning that I do all my calf raises with a single dumbbell - I could lift a lot more on a calf raise machine.
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    Registered User RapidFail's Avatar
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    Average weight for the last week was up 200g to 74.7kg. Diet adherence was mostly good, but I had a 'cheat meal' the night before a weigh in which skewed the weekly average up. One more week of cutting - I'm down from 77.5kg at the start of February.

    Week 3 Day 1 - Took 49 minutes including warm up sets.

    Bench (rested 2.5 min between sets)
    3 x 62.5kg @ RPE 9
    3 x 62.5kg @ RPE 9.5
    3 x 62.5kg @ RPE 9.5
    3 x 62.5kg @ RPE 9
    The weight felt crushingly heavy - I actually had to check that I hadn't loaded 65kg instead. Cutting and poor sleep (though last night was a solid 7.5 hours) might be affecting my performance.

    Bent-over Row (2-2.5 min rests between sets)
    4 x 65kg @ RPE 8
    4 x 65kg @ RPE 8
    4 x 65kg @ RPE 7.5
    4 x 65kg @ RPE 8
    Actually got easier once I was grooved in, so I reduced the rest time.

    Skullcrushers (superset with calf raises)
    9 x 25kg
    9 x 25kg
    9 x 25kg
    Elbows hurt, makes me wonder if I should switch these to the 12-15 rep range.

    Dumbbell calf raises (superset with skullcrushers)
    15 x 40.5kg
    15 x 40.5kg
    13 x 40.5kg
    Dumbbell is getting unwieldy at this weight - I think I will have to up the rep range (to 15-20) or I'm going to hurt myself just getting into position.
    Last edited by RapidFail; 03-22-2021 at 05:21 AM.
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  29. #29
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    Great job. I don't do skull crushers for that exact reason. They kill my elbows
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  30. #30
    Registered User RapidFail's Avatar
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    Originally Posted by safcpaul View Post
    Great job. I don't do skull crushers for that exact reason. They kill my elbows
    I usually don't have a problem with them - overhead extensions are usually worse for me. I think the 8-12 rep range might be the problem and going lighter could help.
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