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Squats and Scooby Snacks watch

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    Friday 4th April 2014

    Squats and back

    Barbell squat -
    120kg X 5, 5, 5

    Barbell row -
    60kg of plates + smaller barbell, so 70-75kg. Not a clue how much the smaller barbell actually weighs
    70-75kg~ X 5, 5, 5

    Supinated hammer row -
    80k X 8,6, 4

    High hammer row -
    60kg X 10, 8, 6

    Close grip lat pulldown -
    70kg X 5
    60kg X 5
    50kg X 5
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    Monday 7th April 2014

    Chest and Squats:

    Barbell squat -
    125kg X 5, 5, 5

    Barbell bench press -
    90kg X 5, 5, 5

    Incline barbell bench press -
    80kg X 8, 5
    60kg X 8, 6

    Barbell bench press -
    70kg X 7, 5
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    Thursday 10th April 2014

    Back and biceps:

    Deadlift -
    140kg X 5

    Stiff leg deadlift -
    80kg X 5, 5, 5

    Barbell row -
    80kg X 5, 5, 5

    Dumbbell row -
    30kg X 5, 5, 5

    T bar row (machine)
    40kg X 8, 8, 8

    Lat pulldown -
    50kg X 8, 8, 8

    Cable row -
    40kg X 8, 8, 8

    Barbell curl -
    20kg X 8, 8, 8

    Incline dumbbell curl -
    8kg X 8, 8, 8

    Cable curl -
    10kg X 8, 8, 8
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    I like your volume.

    Man after my own heart.
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    (Original post by Scoobiedoobiedo)
    Over engaged beast mode during a shoulder workout.
    Well at least it wasn't during sex like your glute cramp lol

    Sent from my HTC One
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    That's nearly happened again. Ridden so hard I cramp...

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    (Original post by Old School)
    I like your volume.

    Man after my own heart.
    I'm the complete opposite to you two lol. I only do 1-2 exercises per body part. Each to their own :-)

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    (Original post by commandant)
    I'm the complete opposite to you two lol. I only do 1-2 exercises per body part. Each to their own :-)

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    ...and you look better than both of us.

    Shows everything works. Consistency and going at it like a madman is all that matters.
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    (Original post by commandant)
    I'm the complete opposite to you two lol. I only do 1-2 exercises per body part. Each to their own :-)

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    That's always what I've done as well. Generally 2 exercises per body part.

    Sent from my HTC One
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    Saturday 12th April 2014

    Chest, triceps and shoulders -

    Barbell bench press -
    95kg X 5, 5, 5

    Incline barbell bench press -
    80kg X 5, 5, 5
    60kg X 8, 8, 8

    Decline bench press (smith) -
    40kg X 8, 8, 8

    Close grip bench press -
    50kg X 8, 8, 8

    Skullcrushers -
    EZ + 15kg X 8, 8, 8

    Dumbbell shoulder press -
    20kg X 8, 8, 8

    Lateral raise -
    10kg X 8, 8, 8

    Seated lateral raise -
    8kg X 8, 8, 8
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    Monday 14th April 2014

    Operation destroy my lower back.

    Deadlift -
    150kg X 5

    Stiff leg deadlift -
    90kg X 5, 5, 5

    Barbell row -
    85kg X 5

    /Session.

    Never had so much lower back pain in all my life.
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    Do you row to belly or upper abs?


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    (Original post by Reps4Jesus)
    Do you row to belly or upper abs?


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    Lower chest(ish)
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    Tuesday 15th April 2014

    Chest:

    Barbell bench press -
    100kg X 5, 5, 5

    Incline barbell bench press -
    85kg X 5, 5, 5
    65kg X 8, 8, 8

    Barbell bench press -
    60kg X 20, 15, 12

    Decline smith machine bench press -
    50kg X 8, 8, 8
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    Saturday 19th April 2014

    Chest, shoulders and triceps.

    Barbell bench press -
    105kg X 5, 5, 5

    Incline barbell bench press -
    90kg X 5, 5, 5
    70kg X 8, 8, 8

    Dumbbell shoulder press -
    25kg X 8, 8, 8

    Side lateral raise -
    12kg X 8, 8, 8

    Seated side lateral raise -
    8kg X 8, 8, 8

    Close grip bench press -
    60kg X 8, 8, 8

    Skullcrushers -
    EZ bar + 20kg X 8, 8, 8
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    Wednesday 23rd April 2014

    Chest:

    Barbell bench press -
    107.5kg X 5, 5, 5 (PB)

    Incline barbell bench press -
    92.5kg X 5, 5, 5 (PB)

    Incline barbell bench press -
    75kg X 8, 8, 6

    Barbell bench press -
    60kg X 15, 12, 10

    Decline barbell bench press -
    60kg X 8, 8, 8

    Not bad for a semi fasted session (had a protein shake before hand)

    My three previous workouts have all been chest, the bro is strong with this one...
    Lower back is still a little iffy which has made training legs/back pretty much impossible. Rested it for two weeks now and it's starting to feel healed enough to train legs/back again. I'm going to have to avoid squats, deads and barbell rows though
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    Friday 25th April 2014

    Back

    High bar hammer row -
    90kg X 5, 5, 5, 5, 5

    Seated cable row -
    50kg X 8, 8, 8

    Close grip lat pulldown -
    55kg X 8, 7, 6
    45kg X 7

    Leg extensions -
    60kg X 12, 12, 12
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    All that pressing on Wednesday. Every variation of bench! Do your shoulders not hurt or get stiff. Mirin the volume

    Sent from my HTC One
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    (Original post by Scoobiedoobiedo)
    Rested it for two weeks now and it's starting to feel healed enough to train legs/back again. I'm going to have to avoid squats, deads and barbell rows though [/I]
    Wrt your lower back-

    If you have a hack squat machine at your gym do reverse hack squats. This sort of mimics a safety bar squat on rails and should not cause your lower back issue. 3 weeks of those and I'm back to squatting pain free.
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    (Original post by silent ninja)
    All that pressing on Wednesday. Every variation of bench! Do your shoulders not hurt or get stiff. Mirin the volume

    Sent from my HTC One
    Not really, they start to get pumped/fatigued towards the end of the session but I can power through it easily enough. Benching and my shoulders is weird, barbell benching is easy on my shoulders and dumbbell benching gives me shoulder 'pain' (mega pumps/fatigue) really easily and quickly. Everybody else seems to be the opposite... Go figure.

    (Original post by Old School)
    Wrt your lower back-

    If you have a hack squat machine at your gym do reverse hack squats. This sort of mimics a safety bar squat on rails and should not cause your lower back issue. 3 weeks of those and I'm back to squatting pain free.
    Good shout, I'll give them a try.
 
 
 
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