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  1. #1
    Registered User drichards3013's Avatar
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    Upper/Lower Strength/Hypertrophy

    My back story
    Age 30

    Ex Military, use to be a good runner, always done a lot of calisthenics.

    February 2019 left the Army 72kg with a light six pack, sub 20 minute 5k run, 62 push ups in 2 minutes, max rep pull up 9.

    Had a accident on the building site in July, had wrist surgery and hurt my knee badly

    Did basically nothing until Oct 2020, only the odd workout here and there. Got up to 86kg with a good belly.

    At the end of October, I did my first gym workout.

    Squat 40kg 5rm
    Bench 45kg 5rm
    Pendlay Row 40kg 5rm
    Overhead press 20kg 5rm
    Pull ups 3
    Dips 4

    June 2021 After 7-8 months of inconsistent programme hopping. Mix of full body, upper/lower and ppl

    Squat 60 5RM
    Bench 62.5 5RM
    Pendlay Row 60 5RM
    Overhead Press 32.5 5RM
    Pull ups 8
    Dips 6

    I'm down to 78kg. My knees still aren't 100% that's why I'm being careful with progress on the squats.

    Want to start a programme. I really like the look of Candito Linear Strength/Hypertrophy programme. Edited a little to make it more interesting for me.
    Last edited by drichards3013; 06-04-2021 at 12:36 PM.
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  2. #2
    Registered User drichards3013's Avatar
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    Upper 1

    Upper 1

    Bench 60kg 6,6,6
    Row 60kg 6,6,6
    Ohp. 30kg 6,6,6
    Pull up. BW. 8,7,6
    BB Curl 20kg 12,10,8
    Dips BW. 6,7,6
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  3. #3
    Registered User thepissening's Avatar
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    In! good luck
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  4. #4
    Registered User drichards3013's Avatar
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    Lower 1

    Squat 60kg 6,6,6
    DL. 100kg 6,6
    Leg press 65kg 12,12,12
    Leg curl 52,5kg 12,12,12
    Calf raise 40kg 3x failure

    All felt good accept the DL, that last rep was a bit of a struggle

    20 minutes incline walk 200 calories
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  5. #5
    Registered User drichards3013's Avatar
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    Originally Posted by thepissening View Post
    In! good luck
    Thanks I'm hoping this stops me programme hopping
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  6. #6
    Registered User drichards3013's Avatar
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    Upper 2

    07/06/2021

    Upper 2 hypertrophy

    BP 60kg 8,8,8

    Superset

    Incline DB 25kg per hand 8,8,9,8
    Chest Supported DB row per hand 17,5kg 12,12,12,12

    Superset

    Chin Up 6,4,4,3
    DB Shoulder press 12,5kg 12,13,12,12

    Superset

    Preacher Curl 26kg 12,11,7,5
    Diamond push-up 8,6,6,5

    Good workout, Bench was a real struggle with some ugly reps. It was a gruelling workout. It feels like I've bin hit in the back with a hammer haha. My arms and chest feel like I haven't trained them.
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  7. #7
    Registered User drichards3013's Avatar
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    Diet

    Btw I'm doing iifym at 3000 calories. Just to see what happens. My cut down to 78kg was 2600 iifym style. I also have one free meal per week but I don't kick the ass out of it.

    My breakfast is always the same.
    80g oats
    1 scoop of Whey
    200ml milk

    Lunch is also the same everyday
    200g Chicken
    60g rice (uncooked weight)

    Also one pot of Skyr everyday. About 50g protein

    The rest of the calories I'm flexible with but try and keep the majority of whole foods
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  8. #8
    Time is Muscle ECGordyn's Avatar
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    Good luck man. That's a really good program you picked. Hypertrophy days can be lighter weight since you're doing more reps.
    Once upon a time (maxes 2020) ...
    Squat 185, Bench 137, DL 205, @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  9. #9
    Registered User drichards3013's Avatar
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    Originally Posted by ECGordyn View Post
    Good luck man. That's a really good program you picked. Hypertrophy days can be lighter weight since you're doing more reps.
    I appreciate the suggestion but I really don't enjoy going higher reps, I want to find something I will enjoy and then hopefully I'll get the maximum benefits out of it. I tried today going mix of high reps and low reps on my leg workout but it's just not for me
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  10. #10
    Registered User drichards3013's Avatar
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    Lower 2 hypertrophy

    Squat 60kg 3x8 65kg 1x5 40kg 1x20 rest pause
    RDL 40kg 1x10 50kg 1x8 20kg 1x15

    Superset

    Leg curl 30kg 20,15,18 20kg 1x40
    Leg extension 40kg 1x20 45kg 1x14 50kg 2x10

    Calf raise 20kg 1x100 rest pause

    Really don't enjoy RDL, it seems like such a awkward movement, open to suggestions on something to replace with.

    I know I worked out 4 days in a row and your meant to have a rest day but I know tomorrow I have no time at all for a workout
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  11. #11
    Registered User drichards3013's Avatar
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    Upper 1/Lower 1

    10th June 2021

    Bench 62,5kg 7,8,6
    Row 60kg 8,8,8
    Ohp. 32,5kg 7,7,7
    Pull up. BW. 7,6,7
    BB Curl 20kg 12,12,12
    Dips BW. 7,7,8

    Improvements all round accept the pull ups

    11th June 2021

    Squat 62,5kg 6,,5,5
    Deadlift 100kg 6,7
    Leg press 67,5kg 10,9,8
    Leg curl 55kg 10,10,7
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