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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 08:22 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; Yesterday at 03:49 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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