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  1. #151
    Registered User safcpaul's Avatar
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    Todays workout
    Dumbell bench 1x6 @44kg dumbells
    1x4 @46kg dumbells

    Lat pulldown 1x8 @66kg
    Underhand lat pulldown 1x8 @66kg

    Dips 1x12
    High cable chest fly 1x9 @17kg per side (PR)
    Low cable fly 1x9 @7.9kg per side (PR)

    Diverging seated row 1x5 @93kg (PR)

    Dumbell curl 1x5 @20kg dumbells
    Cable tricep extension 1x10 @ 14.7kg per arm (PR)
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  2. #152
    Registered User safcpaul's Avatar
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    Mondays workout
    Dumbell shoulder press 1x5 @30kg dumbells (PR)

    Pec dec 1x6 @120kg (PR)
    Reverse pec dec 1x6 @93kg (PR)

    Underhand dumbell row 1x7 @40kg dumbells
    1x7 @44kg dumbells

    High cable chest fly 1x8 @17kg per side
    Low cable chest fly 1x9 @7.9kg per side

    Tricep Pushdown 1x10 @41kg
    1x7 @45kg

    Dumbell hammer curl 1x8 @24kg dumbells
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  3. #153
    Registered User safcpaul's Avatar
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    Yesterday's workout
    Dumbell bench press 1x5 @46kg dumbells (PR)
    1x3 @48kg dumbells (PR)

    High cable chest fly 1x7 @17.5kg per side
    Low cable chest fly 1x8 @7.9kg per side

    Lat pulldown 1x7 @66kg
    Underhand lat pulldown 1x7 @66kg
    Diverging lat pulldown 1x7 @66kg
    Diverging seated row 1x5 @93kg

    Rope pushdown 1x5 @36kg
    Dumbell curl 1x6 @20kg

    Within touching distance of my goal of benching the 50k dumbells. (the biggest in the gyn)
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  4. #154
    Registered User RapidFail's Avatar
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    Nice work - you're pretty much benching and pressing the same weight in dumbbells that I've been doing with a barbell lately (albeit for higher reps). You haven't done the barbell bench for a while, have you?
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  5. #155
    Registered User safcpaul's Avatar
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    safcpaul is offline
    Originally Posted by RapidFail View Post
    Nice work - you're pretty much benching and pressing the same weight in dumbbells that I've been doing with a barbell lately (albeit for higher reps). You haven't done the barbell bench for a while, have you?
    Thanks bud. I train by myself so it's just much easier to go for the dumbells rather than getting someone to spot me. Plus ive had it in my head for a while that i want to bench the biggest dumbells in the gym. Judging by my dumbells, i wreckon i could put up 110kg for a couple reps on the bench. Will test it soon before i cut for curiosity purposes. Think another month of pushing up the weights and then I'll cut. Ive got a picture at the start of this log from my last cut so it will be interesting to compare to the end of my next cut
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  6. #156
    Registered User RapidFail's Avatar
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    RapidFail is offline
    Originally Posted by safcpaul View Post
    Thanks bud. I train by myself so it's just much easier to go for the dumbells rather than getting someone to spot me. Plus ive had it in my head for a while that i want to bench the biggest dumbells in the gym. Judging by my dumbells, i wreckon i could put up 110kg for a couple reps on the bench. Will test it soon before i cut for curiosity purposes. Think another month of pushing up the weights and then I'll cut. Ive got a picture at the start of this log from my last cut so it will be interesting to compare to the end of my next cut
    I train alone too (at home) - I have the safety bars set to a height where they don't interfere with my bench and stop the barbell from crushing my throat!

    How do you find getting the dumbbells into position? I always do the dumbbell bench for higher reps (8-15) because I find heavy dumbbells a bit unwieldy.
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  7. #157
    Registered User safcpaul's Avatar
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    safcpaul is offline
    Originally Posted by RapidFail View Post
    I train alone too (at home) - I have the safety bars set to a height where they don't interfere with my bench and stop the barbell from crushing my throat!

    How do you find getting the dumbbells into position? I always do the dumbbell bench for higher reps (8-15) because I find heavy dumbbells a bit unwieldy.
    Safety bars would be great. I just never figured out how to set them in order to still bring the bar to my chest. Dumbells i stand up on the bench and sit behind them and then i get them on my knees. When i get them on my knees, i then retract my shoulders and lie back with the weight. My starting position is with the dumbells on my chest. Always done it this way so im very strong in a deadstop position
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  8. #158
    Registered User safcpaul's Avatar
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    safcpaul is offline
    Todays workout
    Dumbell bench press 1x4 @48kg dumbells (PR)
    1x3 @48kg dumbells

    Cable row 1x8 @66kg
    1x6 @73kg

    Diverging lat pulldown 1x6 @66kg
    Seated diverging row 1x6 @93kg (PR)

    Converging chest press 1x5 @79kg

    Dumbell curl 1x7 @20kg
    Tricep press machine (full stack x20)
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  9. #159
    Registered User safcpaul's Avatar
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    safcpaul is offline
    Todays workout
    Dumbell shoulder press 1x3 @32kg dumbells (PR)
    1x7 @ 28kg dumbells (PR)

    Reverse pec dec 1x9 @86kg (PR)
    Pec dec 1x4 @127kg (PR)

    Neutral grip lat pulldown 1x7 @66kg

    Cable tricep extension 1x6 @ 17kg per arm (PR)
    Dumbell hammer curl 1x9 @24kg dumbells


    Full of cold but still did a workout albeit a bit less than usual. Weights still going up
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  10. #160
    Registered User safcpaul's Avatar
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    safcpaul is offline
    Yesterday's workout
    Dumbell bench 1x6 @44kg dumbells
    1x4 @46kg dumbells

    Cable row 1x8 @73kg (PR)
    1x5 @79kg (PR)

    High cable chest fly 1x9 @17kg per side (PR)
    Lat pulldown 1x7 @66kg

    Cable tricep extension 1x7 @17kg per side (PR)
    Cable curl 1x8 @12.5kg per side

    10 minutes stairmaster at 170bpm
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  11. #161
    Registered User safcpaul's Avatar
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    safcpaul is offline
    Decided im now going to start cutting. Getting a bit sick of piling food into myself so it's time to cut to see if ive built some muscle. Current weight is roughly 205lbs. I expect to drop a few lbs this first week from just decreasing the food.

    Todays workout
    Dumbell shoulder press 1x6 @28kg dumbells
    1x4 @30kg dumbells

    Reverse pec dec 1x7 @93kg
    Pec dec 1x5 @127kg (PR)

    Neutral grip lat pulldown 1x8 @66kg
    1x4 @73kg

    Converging chest press 1x5 @79kg

    Decline sit ups 1x15 + 25kg
    1x10 +25kg

    Dumbell hammer curl 1x10 @24kg dumbells
    Tricep press machine (full stack x25 reps)

    10 minutes stairmaster to finish
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  12. #162
    Registered User safcpaul's Avatar
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    Todays workout
    Dumbell bench 1x6 @44kg dumbells
    High cable chest fly 1x7 @17kg per side

    Underhand lat pulldown 1x7 @66kg
    Cable row 1x6 @79kg (PR)

    Dumbell curl 1x7 @20kg dumbells
    Tricep Pushdown 1x12 @41kg

    Decline sit up 1x16 + 25kg (PR)

    5 minutes hiit to finish

    Really quick workout. Was in a rush. Now off to work
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  13. #163
    Registered User safcpaul's Avatar
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    Todays workout
    Dumbell shoulder press 1x6 28kg dumbells

    Cable row (wider grip) 1x7 @66kg
    1x6 @73kg

    Diverging chest press 1x7 @79kg (PR)

    Neutral grip lat pulldown 1x7 @66kg
    1x4 @73kg

    Low cable fly 1x10 @7.9kg (PR)
    1x5 @ 10.2kg (PR)

    High cable fly 1x5 @17kg

    Cable tricep extension 1x7 @17kg per arm
    Dumbell hammer curl 1x6 @26kg dumbells

    Hanging knee raise 1x10
    Hanging leg raise 1x5
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  14. #164
    Registered User safcpaul's Avatar
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    safcpaul is offline
    Yesterday's workout
    Dumbell bench press 1x5 @44kg dumbells
    1x4 @44kg dumbells
    Converging chest press 1x6 @79kg

    Diverging seated row 1x6 @93kg
    Underhand lat pulldown 1x8 @66kg
    Pull ups 1x5 (was fatigued before starting these)

    Dumbell curls myo reps
    Tricep Pushdown 1x9 @45kg

    Decline sit up 1x16 + 25kg

    Weight down about 7lbs from eating less. When cutting i find pushing strength is the hardest to maintain. Will keep fighting to keep as much strength as possible
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  15. #165
    Registered User safcpaul's Avatar
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    safcpaul is offline
    havent logged last weeks workouts so will update

    26th
    dumbell shoulder press 1x6 @28kg dumbells
    cable row wide grip 1x6 @73kg
    1x5 @75kg
    neutral lat pulldown 1x8 @66kg
    high cable chest fly 1x7 @17kg
    cable tricep extension 1x7 @17kg per side
    hanging knee raises 1x15
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  16. #166
    Registered User safcpaul's Avatar
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    28th jan

    dumbell bench 3x4 @44kg dumbells

    cable row (wide) 1x6 @73kg
    2x5 @73kg

    barbell squat 2x5 @60kg
    1x5 @65kg

    high cable chest fly 1x5 @17kg
    cable tricep extension 1x6 @17kg per arm
    lying leg curl 1x6 @59kg
    hanging knee raises 1x16
    arm curl machine 1x10 @41kg
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  17. #167
    Registered User safcpaul's Avatar
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    30th january

    dumbell shoulder press 1x6 @28kg dumbells
    2x4 @28kg dumbells

    deadlift 1x5 @70kg
    1x5 @90kg
    1x5 @100kg

    pull ups 6,5,4
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  18. #168
    Registered User safcpaul's Avatar
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    safcpaul is offline
    yesterdays workout
    dumbell bench 2x4 @44kg dumbells

    barbell squat 1x5 @67.5kg
    1x5 @70kg

    cable row (neutral grip ) 1x5 @73kg
    cable row (wide grip) 1x6 @73kg

    hanging knee raises 1x17
    arm curl machine 1x8 @50kg


    currently cutting, trying to fight to maintain as much strength as possible and also added squats and deadlifts to try and get a base for them. weight is currently at 194lbs so im dropping weight quickly. last cut i did i ended up 177lbs so will be interesting to compare to see the difference when i get close to that again
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