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  1. #31
    Registered User safcpaul's Avatar
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    safcpaul is offline
    Today's workout
    Overhead press 1x4 @ 148lbs
    1x2 @ 158lbs (PR)
    1x9 @ 128lbs (PR)

    Front squat ATG 1x3 @ 218lbs

    Chin ups 1x4 + 60lbs
    Pull ups 1x9 bw

    Chest dips to failure
    Single arm tricep dumbell extension 1x4 @ 40lbs

    Lunges 1x15 bw
    1x10 @ 48lbs

    Using the lunges as more of a mobility movement and improving balance
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  2. #32
    Registered User ThinWilly's Avatar
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    You got yourself a followe! Great job so far! How are the shins, what have you done to them to prevent them from aching?
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  3. #33
    Registered User safcpaul's Avatar
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    Originally Posted by ThinWilly View Post
    You got yourself a followe! Great job so far! How are the shins, what have you done to them to prevent them from aching?
    More relaxed running style, strengthening calves to take more of the strain and plenty stretching. Thanks for following
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  4. #34
    Registered User safcpaul's Avatar
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    Had a cold all week so didn't go running yesterday. Still felt bad this morning but got some caffeine in me and went to the gym anyways. Got work in a few hours aswell. Hope I can shake this cold off soon as it's irritating.

    Today's workout
    Dumbell bench 1x6 @ 40kg (PR)
    1x4 @ 40kg

    Dumbell rows 1x5 @ 50kg
    1x4 @ 50kg
    (Grip the issue with these. Might try from a deadstop next time)

    Incline press machine 1x6 @ 100kg
    1x7 @ 90kg

    Wide grip pull up 1x9 bw

    Leg extension 1x8 @ 115kg (PR)
    Leg curl 1x9 @ 85kg (PR)

    Leg press machine 1x8 @ 80kg
    1x8 @ 85kg

    Dumbell hammer curl 1x6 @ 22kg (PR)
    Cable tricep pushdown 1x11 @ 26.25
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  5. #35
    Registered User safcpaul's Avatar
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    Loaded with cold but still did a workout but did a little bit less

    Overhead press 1x3 @ 158lbs (PR)
    1x7 @ 138lbs

    Chin ups 1x4 + 60lbs (nearly got a 5th but failed top)
    Chest dips 1x11

    Lunges 1x10 @ 68lbs
    1x10 @ 78lbs
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  6. #36
    Registered User safcpaul's Avatar
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    Still loaded with cold. Woke up with it on my chest. Call me dedicated or stupid (probably both) but I still did a workout as I hate skipping them. Just did less exercises and sets

    Dumbell bench 2x3 @ 42kg (PR)
    Deadstop dumbell row 2x7 @ 50kg (PR)

    Incline press machine 1x7 @ 100kg
    High row machine 1x4 @ 140kg

    Leg extension machine 1x8 @ 120kg (PR)
    Leg curl machine 1x9 @ 90kg (PR)
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  7. #37
    Registered User safcpaul's Avatar
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    safcpaul is offline
    Today's workout
    Overhead press 1x3 @158lbs
    1x4 @ 148lbs
    1x6 @ 138lbs

    Chin ups 1x5 + 60lbs (PR)
    1x8 + 30lbs

    Chest dips 1x8 + 20lbs
    1x6 + 35lbs

    Barbell lunge 1x8 @ 98lbs
    1x9 @ 98lbs

    Captain crush grippers no.1 (140lbs) 32 reps each hand

    Chin ups from today 1x5 + 60lbs
    https://imgur.com/a/Hi69JtO

    Current weight : 84.4kg
    Last edited by safcpaul; 06-27-2022 at 08:01 AM.
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  8. #38
    Registered User safcpaul's Avatar
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    safcpaul is offline
    Today's workout
    Dumbell bench press 1x4 @ 42kg (PR)
    1x9 @ 36kg (PR)

    Dumbell deadstop row 1x8 @ 50kg (PR)
    1x7 @ 50kg

    Incline press machine 1x8 @ 100kg (PR)
    Mts row machine 1x8 @ 150kg (PR)

    Leg press machine 1x8 @ 85kg
    1x10 @ 95kg (PR)

    Cable pushdown 1x12 @ 26.25kg (PR)
    Dumbell hammer curl 1x7 @ 22kg

    Leg extension 1x8 @ 125kg (PR)
    Leg curl 1x8 @ 95kg (PR)
    Last edited by safcpaul; 06-29-2022 at 08:48 PM.
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  9. #39
    Registered User safcpaul's Avatar
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    Today's workout
    Seated dumbell shoulder press 1x8 @ 24kg
    1x8 @ 26kg (PR)
    1x3 @ 28kg (meh felt fatigued)

    Neutral grip pull ups 9,8,5
    Pec deck 1x6 @ 125kg

    Leg press machine 1x10 @ 105kg (PR)
    Leg extension 1x10 @ 130kg (PR)
    Leg curl 1x6 @ 100kg (PR)
    Leg press calf machine 1x12 @ 145kg (PR)
    1x10 @ 155kg (PR)

    Cable tricep pushdown 1x9 @ 28.25kg (PR)

    Captain crush grippers no.1 (46 reps)

    Just ordered captain crush gripper no. 2. Thought I'm getting loads of reps with the number 1 that I'll skip the 1.5 and go straight for the number 2. Enjoying the grip training
    Last edited by safcpaul; 07-02-2022 at 12:06 PM.
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  10. #40
    Registered User safcpaul's Avatar
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    safcpaul is offline
    Today's workout
    Dumbell bench press 1x4 @ 42kg
    1x8 @ 38kg (PR)

    Deadstop dumbbell row 1x9 @ 50kg (PR)

    Incline press machine 1x4 @ 110kg

    Leg press machine 1x9 @ 115kg (PR)
    Leg press calf raise 1x12 @ 155kg (PR)
    Leg extension 1x9 @ 135kg (PR)

    Lat pulldown 1x6 @ 89kg (PR)

    Cable tricep pushdown 1x10 @ 28.75kg (PR)
    Cable crunch 1x8 @ 48.75kg

    Leg curl 1x8 @ 100kg (PR)
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  11. #41
    Registered User coachcalande's Avatar
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    PR city in here! Congratulations!
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  12. #42
    Registered User safcpaul's Avatar
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    Originally Posted by coachcalande View Post
    PR city in here! Congratulations!
    Thanks mate. Just getting plenty food down me. Lifting just a set or 2 per exercise to failure and trying to beat the previous workout. Working well so far
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  13. #43
    Registered User safcpaul's Avatar
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    Today's workout
    Seated dumbell shoulder press 1x10 @ 24kg (PR)
    1x7 @ 26kg

    Lat pulldown 1x7 @ 89kg (PR)
    1x10 @ 75kg (PR)

    Pec deck 1x7 @ 125kg (PR)
    1x10 @ 105kg (PR)

    Rear delt row machine 1x6 @ 125kg
    1x8 @ 105kg

    Leg extension machine 1x12 @ 135kg (PR)
    1x15 @ 115kg (PR)

    Leg curl machine 1x9 @ 100kg (PR)
    1x12 @ 85kg (PR)

    Leg press calf raise 1x12 @ 165kg (PR)
    1x8 @ 175kg (PR)

    Cable tricep pushdown 1x11 @ 28.75kg (PR)
    Dumbell hammer curl 1x8 @22kg (PR)

    Current weight: 85kg
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  14. #44
    Registered User RapidFail's Avatar
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    PR city is right! I'm bulking too - a touch over 79kg at present and I think you're an inch taller than me. I'm hitting PRs too, but not to the extent that you are - if I can PR on 5 out of 20 lifts for the week I am pretty happy, although I'm working around a shoulder injury at present.

    How long have you been training consistently for? I'm right around 3.5 years now.
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  15. #45
    Registered User safcpaul's Avatar
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    safcpaul is offline
    Originally Posted by RapidFail View Post
    PR city is right! I'm bulking too - a touch over 79kg at present and I think you're an inch taller than me. I'm hitting PRs too, but not to the extent that you are - if I can PR on 5 out of 20 lifts for the week I am pretty happy, although I'm working around a shoulder injury at present.

    How long have you been training consistently for? I'm right around 3.5 years now.
    Ive been consistent since September 2020. I've logged every workout since then in an app on my phone. I trained bits before that but never consistently
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  16. #46
    Registered User safcpaul's Avatar
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    Upping the volume with higher reps and more sets and see how my body responds to it

    Today's workout
    Dumbell bench press @ 38kg (7,6,5)
    Deadstop dumbell row @ 50kg (9,7,7)
    Leg press 3x10 @ 115kg (PR)
    Lat pulldown 1x6 @ 89kg
    Incline press machine 1x4 @ 100kg
    Cable pushdown 1x12 @ 28.75 (PR)
    1x8 @ 31.25kg
    Incline dumbbell hammer curl @16kg (7,6)
    Leg press calf raise @175kg (11,8) (PR)

    Thinking I need to change from a full body to a split which allows me to get more work in. Very fatigued doing full body trying to get everything in. Will have a think about how I'm going to split it
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  17. #47
    Registered User safcpaul's Avatar
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    Today's workout
    Mts row machine 1x6 @ 150kg
    Shoulder press machine 1x6 @ 70kg
    2x8 @ 60kg (PR)
    Lat pulldown 1x7 @82kg
    2x7 @ 75kg
    Smith close grip bench 1x10 @ 70kg
    1x6 @ 80kg
    Cable facepull 1x12 @ 26.25kg
    1x9 @ 28.75kg (PR)
    Incline dumbell hammer curl 1x6 @ 18kg
    1x5 @ 18kg
    Fly machine 1x8 @ 125kg (PR)
    1x9 @ 105kg
    1x10 @95kg
    Dumbell lateral raise 1x9 @ 12kg (PR)
    Leg press 1x15 @ 115kg (PR)
    1x11 @ 115kg
    Leg press calf raise 1x12 @ 175kg (PR)
    1x8 @ 185kg (PR)

    As you can see I've raised my volume quite a bit. This will be my main focus for the next few month and seeing how my body reacts to it
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  18. #48
    Registered User safcpaul's Avatar
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    Today's workout
    Dumbell bench press 1x8 @ 38kg
    2x6 @ 38kg

    Dumbell deadstop row 1x10 @ 50kg (PR)
    Mts row 1x8 @ 130kg
    1x9 @ 110kg

    Incline press machine 1x9 @90kg
    High row machine 1x6 @ 100kg

    Leg press machine 1x12 @ 125kg (PR)
    1x11 @ 125kg
    Leg press calf raise 1x12 @ 185kg (PR)
    1x9 @ 185kg

    Incline dumbell curl 1x6 @ 18kg
    1x5 @ 18kg
    Tricep press machine 1x10 @ 85kg
    1x6 @ 95kg

    Current physique : https://imgur.com/a/dcC08zN
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  19. #49
    Registered User safcpaul's Avatar
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    Today's workout
    Dumbell shoulder press 1x8 @ 26kg
    1x9 @ 26kg (PR)

    Leg press 1x13 @ 125kg (PR)

    Smith close grip bench 1x9 @80kg (PR)
    1x6 @90kg (PR)

    Cable facepull 1x15 @ 28.75kg (PR)
    1x10 @ 31.25kg

    Cable pushdown 1x10 @ 31.25kg (PR)
    1x8 @ 31.25kg

    Dumbell lateral raise 1x10 @12kg (PR)
    1x6 @ 12kg

    Leg press calf raise 1x12 @ 195kg (PR)
    1x9 @ 195kg

    Ez bar curl 1x12 @20kg
    1x10 @ 25kg

    Ez bar reverse curl 1x12 @ 25kg
    1x10 @ 30kg

    Leg extension 1x10 @ 140kg (PR)
    Smith machine lunge 1x10 @ 50kg
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  20. #50
    Registered User safcpaul's Avatar
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    Today's workout
    Dumbell bench 1x8 @ 38kg
    1x7 @ 38kg
    1x6 @ 38kg

    Barbell row 1x10 @ 70kg
    1x8 @ 80kg
    1x7 @ 85kg

    Fly machine 1x12 @ 85kg
    1x10 @ 95kg

    Lat pulldown 1x8 @ 75kg
    1x9 @ 68kg
    1x7 @ 68kg

    Leg curl 1x12 @ 65kg
    1x8 @ 75kg
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  21. #51
    Registered User safcpaul's Avatar
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    Today's workout
    Seated dumbbell shoulder press 1x5 @ 28kg (PR)
    1x10 @ 26kg (PR)

    Smith machine close grip bench 1x8 @ 90kg (PR)
    1x6 @ 95kg (PR)

    Ez bar curl 1x12 @25kg (PR)
    1x6 @ 35kg (PR)
    Ez bar reverse curl 1x10 @35kg (PR)
    1x9 @ 40kg (PR)

    Cable facepull 1x11 @ 31.25kg
    1x11 @ 33.75kg (PR)

    Lateral dumbbell raise 1x8 @ 12kg




    Decided I'm going to separate legs to have their own day as I'm neglecting them putting at the end of the workout when I'm fatigued. Will hit them tomorrow
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  22. #52
    Registered User safcpaul's Avatar
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    Current physique: https://imgur.com/a/YdLr8yc
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  23. #53
    Registered User safcpaul's Avatar
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    Today's workout
    Leg press calf raise 1x9 @ 202.5kg (PR)
    1x10 @ 195kg
    1x10 @ 185kg

    Leg press 1x15 @ 125kg (PR)
    1x10 @ 135kg (PR)

    Back extension 1x15 @ 95kg
    1x15 @ 105kg

    Hanging knee raise 2x10
    Cable crunch 1x12 @ 38.75kg
    1x9 @ 41.25kg

    Seated leg curl machine 2x10 @ 75kg
    Leg extension 2x13 @ 115kg (PR)
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  24. #54
    Registered User safcpaul's Avatar
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    Today's workout
    Dumbbell bench press 1x8 @ 38kg (nearly got 9th rep but was stuck at the top and couldn't lock out)
    1x5 @ 40kg

    Barbell row 1x9 @ 85kg
    1x8 @ 90kg (PR)

    Incline press machine 1x12 @ 80kg (PR)
    1x7 @ 90kg

    Wide grip pull up ( bodyweight) 8,6

    Seated machine fly 1x10 @ 95kg (PR)
    1x7 @ 105kg (PR)

    Dumbbell row with a pause 1x8 @ 36kg
    1x8 @ 40kg
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  25. #55
    Registered User safcpaul's Avatar
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    Feel a bit crap today. Been getting up early for work, lack of sleep and wife has been ill so don't know if I'm catching that as well. Still went to gym but I didn't do too much to be honest.

    Leg press calf raise 1x11 @ 202.5kg (PR)
    1x20 @ 145kg (PR)

    Seated leg curl 1x12 @ 75kg

    Back extension 1x15 @ 105kg
    1x10 @ 115kg (PR)

    Hanging knee raise 1x12

    Cable crunch 1x12 @ 41.25kg
    1x8 @43.75kg

    Plank (1 min)
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  26. #56
    Registered User safcpaul's Avatar
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    Been ill all week. Lost a couple kgs. Decided I'm going to have a different mindset with my training and eating. I'm going to eat decently and stop focusing on the quantity but more on the quality and my training will be focused more on how I feel. Did a workout yesterday. First time since being ill

    Yesterdays workout
    Deadlift 2x3 @ 120kg (have had lower back pain for a while and I'm introducing deadlifts to specifically address this.)

    Dumbbell shoulder press 1x11 @ 26kg (PR)
    1x4 @ 28kg

    Dumbbell row with pause
    1x8 @ 42kg
    1x8 @ 44kg

    Smith close grip bench 1x8 @ 90kg
    1x4 @ 95kg

    Seated machine fly 1x8 @ 105kg (PR)

    Cable crunch 1x12 @ 43.75kg
    1x10 @ 46.25kg

    Rope pushdown 1x10 @ 28.75kg
    1x8 @ 31.25kg
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  27. #57
    Registered User safcpaul's Avatar
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    Just did a workout at home today

    Weighted push ups 1x11 + 30kg
    1x8 + 30kg

    Pendlay row 1x8 @ 148lbs
    1x5 @ 168lbs

    Diamond push ups 1x10 + 15kg
    Pull ups 1x8

    Plank to failure
    Dumbbell curls 1x15 @ 30lbs
    Last edited by safcpaul; 07-31-2022 at 05:02 AM.
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  28. #58
    Registered User RapidFail's Avatar
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    Originally Posted by safcpaul View Post
    Just did a workout at home today

    Weighted push ups 1x11 + 30kg
    1x8 + 30kg

    Pendlay row 1x8 @ 148lbs
    1x5 @ 168lbs

    Diamond push ups 1x10 + 15kg
    Pull ups 1x8

    Plank to failure
    Dumbbell curls 1x15 @ 30kg
    Is that 2 x 15kg dumbbells for the curls?
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  29. #59
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    Originally Posted by RapidFail View Post
    Is that 2 x 15kg dumbbells for the curls?
    Some of my weights are mixed between lbs and kgs. Put kg by mistake haha corrected it now. It's per dumbbell when I put amounts in
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  30. #60
    Registered User RapidFail's Avatar
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    Originally Posted by safcpaul View Post
    Some of my weights are mixed between lbs and kgs. Put kg by mistake haha corrected it now. It's per dumbbell when I put amounts in
    Haha! I was go say, 30kg dumbbells for 15 reps is no joke!
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