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WS4SVikings Brah

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    (Original post by fireph)
    Squat 115 x3x3x3x3 heavy
    Row 60x5x5x5 - i can't do this properly, gonna look for a different back exercise
    Some chins
    Some face pulls
    Do DB rows man.

    1 hand and i find they're easier to be consistent with form than row.

    And you do more overall weight in DB row and it gives you a ncie arm pump basically. :cool:
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    Squat 115x5 115x5 115x3 - that may be a 5rm pb or at least equal to one
    Bench 70x5 75x3x3x2 70x3
    Some chins
    Some quick tri pushdowns then i had to go because i was starving
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    Just did upper body today for some reason.

    DB row 35x7x7x7
    Bench 75x5 x3 x4
    Chins
    Face Pulls
    Hammer curls 17.5 x7x7x7
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    Once again, I'm back after ages off.. Exams really ****ed me up, and after them the lifestyle wasn't great to put it lightly. So...
    I've lost a load of weight, and all my strength (actually look quite ripped atm ) but it's time to get on it.

    Running Layne nortons phat, going to put a lot of time into it.

    Yesterday did heavy legs... Was painful as hell and I'm still limping.
    Anyway
    Squat 70x5x5x5
    Hack 60x6x6
    Leg press 80x6x8
    Dead worked to 100 for a few
    Calf raise
    tried some ghrs (yes my summer gym has a ghr!)


    Anyway,I know the numbers are **** but take me seriously here... imma really get on it now, long term.
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    Good to see you back again.
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    (Original post by fireph)
    Once again, I'm back after ages off.. Exams really ****ed me up, and after them the lifestyle wasn't great to put it lightly. So...
    I've lost a load of weight, and all my strength (actually look quite ripped atm ) but it's time to get on it.

    Running Layne nortons phat, going to put a lot of time into it.

    Yesterday did heavy legs... Was painful as hell and I'm still limping.
    Anyway
    Squat 70x5x5x5
    Hack 60x6x6
    Leg press 80x6x8
    Dead worked to 100 for a few
    Calf raise
    tried some ghrs (yes my summer gym has a ghr!)


    Anyway,I know the numbers are **** but take me seriously here... imma really get on it now, long term.
    I will keep an eye around :P keep posting
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    keeping it up, im not going to bother posting numbers yet as they don't really mean anything - when they get to a number worth remembering i'll start putting them down
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    things are coming back together...

    benched 60x5x5x4 or something a couple days ago

    squated 85x5x5 90x5x3, dl 110x5x5 120x5 today
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    Squatted but couldn't do much as had done GHR and calves before - 105x3x2x3 90x4 or something
    Deadlifted 150x1 which i didn't expect, my weight is still pretty low (around 183/184 lbs), but im not carrying much fat

    Overall enjoying the programme, ive changed a couple things and some rep schemes, taking defrancos advice for guys with bad shoulders - train back like a bb, shoulders like a powerlifter.
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    Real nice upper body session today

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