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  1. #91
    Registered User RapidFail's Avatar
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    Age: 52
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    MESO 1
    WEEK 4 - Day 2
    Ramping up to Maximum Recoverable Volume
    Time taken: 75 minutes


    Pretty sure this is the longest workout I've ever done in terms of minutes spent.

    Stretching

    BENCH PRESS
    10 x 30kg
    5 x 45kg
    3 x 57.5 kg, 2.5 min rest
    9 x 57.5kg, 2.5 min rest
    7 x 57.5kg, 2.5 min rest
    7 x 57.5kg, 2.5 min rest
    6 x 57.5kg, 2.5 min rest
    5 x 57.5kg, 2.5 min rest
    5 x 57.5kg, 2 min rest
    First set equalled my PR. All sets taken to 0 RIR but no failed reps.

    BENT OVER ROW
    5 x 50kg
    3 x 62.5, 2 min rest
    10 x 62.5kg (PR!), 2.5 min rest
    9 x 62.5kg, 2.5 min rest
    9 x 62.5kg, 2.5 min rest
    8 x 62.5kg, 2.5 min rest
    7 x 62.5kg, 2.5 min rest
    6 x 62.5kg, 2 min rest
    Some sets may have been 1 RIR but I'm reluctant to push this lift too hard seeing as I hurt my back doing them just two weeks ago.

    LYING LEG CURL
    25 x medium band, 1 min rest
    25 x medium band, 1 min rest
    21 x medium band, 1 min rest
    Hamstrings were still a little sore, so no sets added.

    SKULLCRUSHERS
    16 x 21kg, 1.5 min rest
    14 x 21kg, 1.5 min rest
    11 x 21kg, 1.5 min rest
    10 x 21kg, 1.5 min rest
    10 x 21kg, 1.5 min rest
    7 x 21kg
    I'm going to switch these for a 1-arm dumbbell overhead extensions starting next week. I'm going to do extra sets for my left arm, which has a visibly smaller tricep.
    Last edited by RapidFail; 01-25-2022 at 05:09 PM.
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  2. #92
    Registered User RapidFail's Avatar
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    The day after six sets of skullcrushers my right tricep is nice and sore and my (much smaller) left tricep feels like it has done nothing. Definitely time to change this exercise up so I can start addressing the imbalance.

    I've also decided to start lean bulking in February as intended. Technically I've been bulking since the week before Christmas - my weekly average weight is up by 1.3kg (2.9lb) in the time I've been eating intuitively.
    Last edited by RapidFail; 01-25-2022 at 09:15 PM.
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  3. #93
    Registered User RapidFail's Avatar
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    MESO 1
    WEEK 4 - Day 3
    Ramping up to Maximum Recoverable Volume
    Time taken: 67 minutes


    Three days off between days 2 and 3 - usually it's just one day but I've been away with work. One more workout before a deload week.

    OVERHEAD PRESS
    8 x 20kg
    4 x 26kg
    2 x 32.5kg, 2.5 min rest
    8 x 32.5kg, 2 5 min rest
    7 x 32.5kg, 2.5 min rest
    7 x 32.5kg, 2.5 min rest
    5 x 32.5kg, 2.5 min rest
    5 x 32.5kg, 2.5 min rest
    4 x 32.5kg, 2.5 min rest
    All.sets taken to 0 RIR. Added a rep to set 2, two reps to set 3. Failed a rep at the end of the 4th set and 6th sets.

    BARBELL BULGARIAN SPLIT SQUAT
    9 x 31kg (PR!), 2.5 min rest
    8 x 31kg, 2.5 min rest
    7 x 31kg, 2.5 min rest
    6 x 31kg, 2 min rest
    At least 1 RIR, but I don't mind leaving a bit in the tank for this lift. Finally added an extra set.

    Superset - 30 seconds rest between set

    DUMBBELL CONCENTRATION CURL
    20 x 13kg (PR!)
    15 x 13kg
    14 x 13kg
    11 x 13kg
    11 x 13kg
    10 x 13kg
    Every set taken to 0 RIR on the left arm. Right arm started 2-3 reps shy of failure and by the end was more than 5 reps before failure. As always, MMC was much better for the right arm.

    DUMBBELL CALF RAISE
    25 x 33kg
    23 x 33kg
    20 x 33kg
    20 x 33kg
    16 x 33kg
    I definitely could have made more reps on the last set, but MMC was gone and I was just feeling it in my ankles.
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  4. #94
    Registered User Filmbuff81's Avatar
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    nice work.

    If you wanted to do start with the mini-cut it wouldn’t be the end of the world, but you can always just add an extra week to a mini-cut or 2 down the line and get the same net result.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  5. #95
    Registered User RapidFail's Avatar
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    Originally Posted by Filmbuff81 View Post
    nice work.

    If you wanted to do start with the mini-cut it wouldn’t be the end of the world, but you can always just add an extra week to a mini-cut or 2 down the line and get the same net result.
    I keep changing my mind about when I'm going to mini cut. Every time I see myself in clothes, I look a bit skinny and want to bulk, but every time I see myself with my shirt off I think I should cut a bit more. Still, I'm pretty light and still weak, so I think getting bigger and stronger first is the smarter path.
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