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  1. #61
    Registered User giosach's Avatar
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    531 Coffinworm Template, Cycle 1, Week 3, Day 2

    OHP: 5x30 (kg) + 5x35 (kg) + 3x5x37.5 (kg)
    Lat PullDown: 3x11x50 (Kg)
    Chins: 11 reps, scattered during the workout.
    Plank: 3x45'
    Cardio: Treadmill, 35 minutes, medium intensity

    I'm still weak and fat, but I want to start incorporating some chins with various grips into the workouts.
    Last edited by giosach; 09-18-2021 at 09:22 AM.
    " So just because you train your chest, your arms, your shoulders, your back.... that's great. What's under your shorts mfker? "
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  2. #62
    Registered User giosach's Avatar
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    531 Coffinworm Template, Cycle 1, Week 3, Day 3

    Sumo Deadlift: 5x72.5 (kg) + 5x85 (kg) + 3x5x95 (kg)
    Bench Press: 5x50 (kg) + 5x57.5 (kg) + 3x5x65 (kg)

    Very short on time so squeezed the main lifts for days 3 and 4 and did not do any assistance. Cycle 1 of this template is done, moving forward to cycle 2.
    " So just because you train your chest, your arms, your shoulders, your back.... that's great. What's under your shorts mfker? "
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  3. #63
    Registered User giosach's Avatar
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    531 Coffinworm Template, Cycle 2, Week 1, Day 1

    Squat: 5x72.5 (kg) + 5x85 (Kg) + 5x95 (kg) + 5x85 (kg) + 4x95 (kg) + 2x105 (kg)
    Bench Press Warm up sets superset with DB RDL: 4x12x14 (kg)
    Bench Press: 5x5x55 (kg)
    Oblique Crunches: 3x15 bw each side
    " So just because you train your chest, your arms, your shoulders, your back.... that's great. What's under your shorts mfker? "
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  4. #64
    Registered User giosach's Avatar
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    531 Coffinworm Template, Cycle 2, Week 1, Day 2

    OHP: 5x32.5 (kg) + 5x37.5 (kg) + 5x42.5 (kg) + 5x37.5 (kg) + 4x42.5 (kg) + 2x47.5 (kg)
    Chins: 20 total reps spread between OHP sets, underhand and neutral grips
    Sumo Deadlift: 5x5x82.5 (kg)
    Lat PullDown: 2x12x50 (Kg)
    Rope Crunches: 3x15x20 (kg)
    Cardio: Treadmill, 20 minutes, low intensity

    Great workout today
    " So just because you train your chest, your arms, your shoulders, your back.... that's great. What's under your shorts mfker? "
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  5. #65
    Registered User giosach's Avatar
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    531 Coffinworm Template, Cycle 2, Week 1, Day 3

    Bench Press: 5x55 + 5x65 + 5x72.5 + 5x65 + 4x72.5 + 2x80
    Squat: 5x5x75
    Bent-Over Row: 4x12x55
    Lying leg raises: 2x12 + 1x16 BW

    Everything in kilos.
    " So just because you train your chest, your arms, your shoulders, your back.... that's great. What's under your shorts mfker? "
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  6. #66
    Registered User giosach's Avatar
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    531 Coffinworm Template, Cycle 2, Week 1, Day 4

    Sumo Deadlift: 5x82.5 + 5x95 + 5x105 + 5x95 + 4x105 + 2x117.5
    OHP: 5x5x32.5
    Chins: 4 + 4 + 3 + 4 + 3, all supersetted between OHP sets, underhand and neutral grips
    FacePull: 2x20x17.5
    Side Bends: 3x15 each side, 15 kg plate
    Cardio: Treadmill, 20 minutes, low-medium intensity
    " So just because you train your chest, your arms, your shoulders, your back.... that's great. What's under your shorts mfker? "
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  7. #67
    Registered User giosach's Avatar
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    531 Coffinworm Template, Cycle 2, Week 2, Day 1

    Squat: 5x72.5 + 5x85 + 5x95 + 5x85 + 5x95 + 3x105
    Bench warm up sets SS with DB RDL 4x10x16
    Bench Press: 5x5x55
    Ab crunch machine: 3x20x50
    " So just because you train your chest, your arms, your shoulders, your back.... that's great. What's under your shorts mfker? "
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  8. #68
    Registered User giosach's Avatar
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    531 Coffinworm Template, Cycle 2, Week 2, Day 2

    OHP: 5x32.5 + 5x37.5 + 5x42.5 + 5x37.5 + 5x42.5 + 3x47.5
    Chins: 15 total reps between OHP sets, underhand and neutral grips
    Sumo Deadlift: 5x5x82.5
    Lat PullDown: 2x12x50
    Lying leg raises: 45 total reps, 15 each direction
    Cardio: Treadmill, 30 minutes, medium intensity
    " So just because you train your chest, your arms, your shoulders, your back.... that's great. What's under your shorts mfker? "
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  9. #69
    Registered User giosach's Avatar
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    531 Coffinworm Template, Cycle 2, Week 2, Day 3

    Bench Press: 5x55 + 5x65 + 5x72.5 + 5x65 + 5x72.5 + 3x80
    Squat: 5x5x75
    Bent-Over Row: 4x10x57.5, 2 sets normal grip, 2 sets Yates

    Horrendous sleep last night, so core and cardio were cancelled.
    " So just because you train your chest, your arms, your shoulders, your back.... that's great. What's under your shorts mfker? "
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  10. #70
    Registered User giosach's Avatar
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    531 Coffinworm Template, Cycle 2, Week 2, Day 4

    Sumo Deadlift: 5x82.5 + 5x105 + 5x115 + 5x105 + 5x115 + 3x117.5
    OHP: 5x5x32.5
    FacePull: 2x20x17.5 + 2x20x12.5
    Oblique Crunches: 3x15 each side
    Cardio: 20 minutes, treadmill, low/medium intensity

    Messed up the weights on deads. Sets 2-4 were supposed to be done with 10 kilos less and I figured out after I was done. Didn't seem heavy, so that's good, I guess.
    " So just because you train your chest, your arms, your shoulders, your back.... that's great. What's under your shorts mfker? "
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  11. #71
    Registered User giosach's Avatar
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    531 Coffinworm Template, Cycle 2, Week 3, Day 1

    Squat: 5x67.5 + 5x77.5 + 2x5x90
    DB Rdl: 4x11x16
    Side Bends: 3x15 kg plate, each side, no rest
    Cardio: Treadmill, 20 minutes, medium intensity

    Skipped the last squat set because something was pulled in my upper trap, feels better now but I'll be nervous until I'm sure.
    " So just because you train your chest, your arms, your shoulders, your back.... that's great. What's under your shorts mfker? "
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  12. #72
    Registered User giosach's Avatar
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    531 Coffinworm Template, Cycle 2, Week 3, Day 2

    OHP: 5x30 + 5x35 + 3x5x40
    Lat PullDown: 4x10x55
    Ab Crunch Machine: 3x12x60
    Cardio: Treadmill, 45 minutes, medium intensity
    " So just because you train your chest, your arms, your shoulders, your back.... that's great. What's under your shorts mfker? "
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  13. #73
    Registered User giosach's Avatar
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    531 Coffinworm Template, Cycle 2, Week 3, Day 3

    Sumo Deadlift: 5x77.5 + 5x87.5 + 3x5x100
    FacePull: 2x20x15
    Rope Crunches: 3x15x15
    Cardio: Treadmill, 30 minutes, medium intensity
    " So just because you train your chest, your arms, your shoulders, your back.... that's great. What's under your shorts mfker? "
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  14. #74
    Registered User giosach's Avatar
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    531 Coffinworm Template, Cycle 2, Week 3, Day 4

    Bench Press: 5x52.5 + 5x60 + 3x5x67.5
    Bent-Over Row: 4x11x57.5, 2 sets normal grip, 2 sets yates
    Oblique Crunches: 3x15 each side, bodyweight, no rest
    Cardio: Treadmill, 20 minutes, medium intensity
    " So just because you train your chest, your arms, your shoulders, your back.... that's great. What's under your shorts mfker? "
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  15. #75
    Registered User giosach's Avatar
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    531 Coffinworm Template, Cycle 3, Week 1, Day 1

    Squat: 5x77.5 + 5x87.5 + 5x100 + 5x87.5 + 5x100 + 4x110 (PR!)
    Bench Press: 5x5x57.5
    DB Rdl: 4x12x16
    Oblique Crunches: 3x10 each side, bodyweight

    Relatively easy PR on the squat top set! This thing is working.
    " So just because you train your chest, your arms, your shoulders, your back.... that's great. What's under your shorts mfker? "
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  16. #76
    Registered User giosach's Avatar
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    531 Coffinworm Template, Cycle 3, Week 1, Day 2

    OHP: 5x35 + 5x40 + 5x45 + 5x40 + 5x45 + 4x50 (PR!) + 1x55 (Joker Set)
    Sumo Deadlift: 5x5x85
    Lat PullDown: 4x10x45
    Lying Leg Raises: 1x25 + 1x15
    Cardio: Treadmill, 20 minutes, medium intensity

    Another relatively easy PR! Resting tomorrow before the big test on Thursday, aka bench.
    " So just because you train your chest, your arms, your shoulders, your back.... that's great. What's under your shorts mfker? "
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  17. #77
    Registered User giosach's Avatar
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    531 Coffinworm Template, Cycle 3, Week 1, Day 3

    Bench Press: 5x57.5 + 5x65 + 5x75 + 5x65 + 5x75 + 4x82.5 (PR!)
    Squat: 5x5x77.5
    Bent-Over Row: 4x10x45
    Ab Crunch Machine: 3x20x55, 20' rest

    This PR was very difficult, maybe even 10 RPE. Increasing food and will reassess next week.
    " So just because you train your chest, your arms, your shoulders, your back.... that's great. What's under your shorts mfker? "
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  18. #78
    Registered User giosach's Avatar
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    531 Coffinworm Template, Cycle 3, Week 1, Day 4

    Sumo Deadlift: 5x85 + 5x97.5 + 5x110 + 5x97.5 + 5x110 + 4x122.5 (PR!) + 1x127.5 (Joker) + 1x135 (Joker) + 1x140 (Joker, PR!)
    OHP: 5x5x35
    FacePull: 3x15x12.5
    Oblique Crunches: 3x15 each side, bodyweight

    Felt stupid good today! Hope this thing continues!
    " So just because you train your chest, your arms, your shoulders, your back.... that's great. What's under your shorts mfker? "
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  19. #79
    Registered User giosach's Avatar
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    531 Coffinworm Template, Cycle 3, Week 2, Day 1

    Squat: 5x77.5 + 5x87.5 + 5x100 + 5x87.5 + 5x100 + 5x110 (PR!)
    Bench Press: 5x5x57.5
    DB Rdl: 4x12x16
    Side Bends: 3x15x15 each side, no rest

    Average day, but pr was accomplished.
    " So just because you train your chest, your arms, your shoulders, your back.... that's great. What's under your shorts mfker? "
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  20. #80
    Registered User giosach's Avatar
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    531 Coffinworm Template, Cycle 3, Week 2, Day 2

    OHP: 5x35 + 5x40 + 5x45 + 5x40 + 3x45 + 5x50 (PR!) + 1x52.5 (Joker) + 1x55 (Joker) + 1x57.5 (Joker) + 1x60 (Joker, 1 plate, PR!)

    Super short on time, but with good energy, so really pushed the main lift and got out. Really nice day!
    " So just because you train your chest, your arms, your shoulders, your back.... that's great. What's under your shorts mfker? "
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  21. #81
    Registered User giosach's Avatar
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    531 Coffinworm Template, Cycle 3, Week 2, Day 3

    Bench Press: 5x57.5 + 5x65 + 5x75 + 5x65 + 3x75 + 5x82.5 (PR!)
    Squat: 5x5x77.5
    Bent-Over Row: 4x10x42.5, 2 sets normal grip, 2 sets Yates
    Rope Crunches: 3x20x15

    Another pr today, grindy but pr nevertheless. Starting to think what to do next, as next week is the last of this program.
    " So just because you train your chest, your arms, your shoulders, your back.... that's great. What's under your shorts mfker? "
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  22. #82
    Registered User giosach's Avatar
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    531 Coffinworm Template, Cycle 3, Week 2, Day 4

    Sumo Deadlift: 5x85 + 5x97.5 + 5x110 + 5x97.5 + 3x110 + 5x122.5 (PR!)
    OHP: 5x5x35
    FacePull: 3x20x12.5
    Side Bends: 3x15x15 each side, 10' rest
    Cardio: Treadmill, 30 minutes, low intensity (Amen)
    Last edited by giosach; 10-26-2021 at 04:49 AM.
    " So just because you train your chest, your arms, your shoulders, your back.... that's great. What's under your shorts mfker? "
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  23. #83
    Registered User giosach's Avatar
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    531 Coffinworm Template, Cycle 3, Week 3, Day 1

    Squat: 5x72.5 + 5x82.5 + 12x92.5 (PR!)
    DB Rdl: 4x10x18
    Woodchoppers: Experimental sets
    Cardio: Treadmill, 30 minutes, low-medium intensity
    " So just because you train your chest, your arms, your shoulders, your back.... that's great. What's under your shorts mfker? "
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  24. #84
    Registered User giosach's Avatar
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    531 Coffinworm Template, Cycle 3, Week 3, Day 2

    OHP: 5x32.5 + 5x37.5 + 13x42.5 (PR!)
    Lat PullDown: 4x10x45
    Ab Crunch Machine: 3x20x55 10' rest
    Cardio: Treadmill, 30 minutes, medium intensity
    " So just because you train your chest, your arms, your shoulders, your back.... that's great. What's under your shorts mfker? "
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  25. #85
    Registered User giosach's Avatar
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    Age: 51
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    531 Coffinworm Template, Cycle 3, Week 3, Day 3

    Sumo Deadlift: 5x80 + 5x92.5 + 11x105 (PR!)
    FacePull: 3x10x10 super slow
    Oblique Crunches: 2x15 each side
    Cardio: Treadmill, 30 minutes, low intensity
    " So just because you train your chest, your arms, your shoulders, your back.... that's great. What's under your shorts mfker? "
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  26. #86
    Registered User giosach's Avatar
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    Age: 51
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    531 Coffinworm Template, Cycle 3, Week 3, Day 4

    Bench Press: 5x52.5 + 5x62.5 + 12x70 (PR!)
    Bent-Over Row: 4x10x45, 2 sets normal grip, 2 sets Yates
    Lying Leg Raises: 50 reps total
    Cardio: Treadmill, 45 minutes, low-medium intensity

    Today is the end of this program. In the past 9 weeks, I added 18 kg to my Squat and Deadlift E1RM, 10.7 kg to OHP E1RM and 11.6 kg to Bench E1RM. Will certainly run again in the future.
    Now moving forward with a new template, starting Monday.
    " So just because you train your chest, your arms, your shoulders, your back.... that's great. What's under your shorts mfker? "
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  27. #87
    Registered User giosach's Avatar
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    Age: 51
    Posts: 111
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    531 Full Body 85%, Cycle 1, Week 1, Day 1

    Squat: 5x70 + 5x80 + 5x92.5
    Bench Press: 5x5x67.5
    Band Pull-Aparts: Light sets of 10 between bench sets
    Bent-Over Row: 5x10x40
    Cable Row (Wide, Palms Facing): 10x30 + 4x10x20
    Rope PushDown/Facepull: Superset 5x10x12.5
    Oblique Crunches: 2x25 each side
    Ab Crunch Machine: 1x50x45
    Cardio: Treadmill, 20 minutes, medium intensity

    As much as I enjoyed the previous template, I've really missed volume, lol.
    " So just because you train your chest, your arms, your shoulders, your back.... that's great. What's under your shorts mfker? "
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  28. #88
    Registered User giosach's Avatar
    Join Date: Jun 2021
    Age: 51
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    531 Full Body 85%, Cycle 1, Week 1, Day 2

    Sumo Deadlift: 5x5x102.5
    OHP: 5x32.5 + 5x37.5 + 5x42.5
    T-Bar: Row 5x10x40 SS Bw Dips 5x10
    Lat Pulls (Palms Facing): 5x10x30
    Rope Crunches 2x25x17.5 SS Side Bends 2x25x15 each side
    Cardio: Treadmill, 20 minutes, Low intensity
    " So just because you train your chest, your arms, your shoulders, your back.... that's great. What's under your shorts mfker? "
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  29. #89
    Registered User giosach's Avatar
    Join Date: Jun 2021
    Age: 51
    Posts: 111
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    531 Full Body 85%, Cycle 1, Week 1, Day 3

    Squat: 5x5x92.5
    Bench Press: 5x52.5 + 5x60 + 5x67.5
    Band Pull-Aparts: Light sets of 10 between bench sets
    Yates Row: 5x10x45
    Dips: 5x10 BW
    Cable Row (V Grip): 5x10x30
    Ab Crunch Machine: 1x50x55
    Woodchoppers: 2x25x7.5 each side

    Cardio later, walk outside.
    " So just because you train your chest, your arms, your shoulders, your back.... that's great. What's under your shorts mfker? "
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  30. #90
    Registered User giosach's Avatar
    Join Date: Jun 2021
    Age: 51
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    531 Full Body 85%, Cycle 1, Week 1, Day 4

    Sumo Deadlift: 5x77.5 + 5x90 + 5x102.5
    OHP: 5x5x42.5
    Lat Pulls: 5x10
    CGBP SS DB Row: 5x10
    Kneeling Rope Crunches SS Standing Rope Crunches: 1x25
    Oblique Crunches SS Back Raises: 1x25
    Cardio: Treadmill, 30 minutes, low intensity
    " So just because you train your chest, your arms, your shoulders, your back.... that's great. What's under your shorts mfker? "
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