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  1. #121
    Registered User amazonoutdoor77's Avatar
    Join Date: Jun 2021
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    Great Job
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  2. #122
    Registered User RapidFail's Avatar
    Join Date: Oct 2018
    Age: 51
    Posts: 1,113
    Rep Power: 5434
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    Meso 4
    Week 1 - Day 2 (54 mins)
    Off to a bad start - no coffee this morning! Not sure how much that affected by performance, but it certainly didn't help.

    Bench Press (2.5 mins rest between sets)
    6 x 57.5kg @ RPE 8.5
    6 x 57.5kg @ RPE 9
    6 x 57.5kg @ RPE 9.5
    6 x 57.5kg @ RPE 9.5
    This was a struggle.

    Bent-over Row (2 mins rest between sets)
    10 x 55kg @ RPE 7.5
    10 x 55kg @ RPE 8.5
    10 x 55kg @ RPE 9
    10 x 55kg @ RPE 9
    The higher reps felt good, although I possibly should have started with a lighter weight, as my form got shaky in the last two sets. Will stick with the same weight for sets of 9 next week. Hamstrings and glutes are still sore getting into position, though - they took a beating at softball four days ago and aren't fully recovered. A chest-supported row would be nice, but I don't have the equipment for it.

    Leg Curl (1 min rest between sets)
    18 x Medium band
    18 x Medium band
    16 x Medium band
    Added 3 reps to my performance at the end of the last meso.

    Skullcrushers (superset with lateral raise, 1 min rest)
    12 x 25kg
    12 x 25kg
    12 x 25kg

    Lateral Raise (superset with skullcrushers)
    18 x 6.75kg
    17 x 6.75kg
    16 x 6.75kg
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  3. #123
    Registered User RapidFail's Avatar
    Join Date: Oct 2018
    Age: 51
    Posts: 1,113
    Rep Power: 5434
    RapidFail is a name known to all. (+5000) RapidFail is a name known to all. (+5000) RapidFail is a name known to all. (+5000) RapidFail is a name known to all. (+5000) RapidFail is a name known to all. (+5000) RapidFail is a name known to all. (+5000) RapidFail is a name known to all. (+5000) RapidFail is a name known to all. (+5000) RapidFail is a name known to all. (+5000) RapidFail is a name known to all. (+5000) RapidFail is a name known to all. (+5000)
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    Meso 4
    Week 1 - Day 3 (54 mins)
    Deadlifts are gone and the hammer curl is in.

    Overhead Press (2.5 min rest between sets)
    8 x 30kg @ RPE 7.5
    8 x 30kg @ RPE 7.5
    8 x 30kg @ RPE 8.5
    8 x 30kg @ RPE 9
    Significantly improved performance compared to the first week of the last meso, where I failed in the 4th set. How much is due to being stronger and how much is due to putting this lift first in the workout, I don't know.

    Front Squat (2.5 min rest between sets)
    8 x 60kg @ RPE 7.5
    8 x 60kg @ RPE 7.5
    8 x 60kg @ RPE 9
    Despite being one of my least favourite exercises, this has been progressing nicely.

    Dumbbell Row (2 min rest between sets)
    10 x 28kg
    10 x 28kg
    9 x 28kg
    Added a rep to the first two sets.

    Hammer Curl (superset with calf raises, 30-60 secs between)
    15 x 10.5kg
    15 x 10.5kg
    15 x 10.5kg
    Up to 11.75kg dumbbells next week

    Dumbbell Calf Raise (superset with hammer curl)
    23 x 33kg
    23 x 33kg
    22 x 33kg
    Added a rep to the third set.
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