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    First session in 2 weeks. Lost lots of strength along with over 3kg. On the plus side I have abs lol.

    Squat

    3ct pause
    60 x 5,5
    100x5,5

    No pause
    120x5,4
    115x5,4

    3ct pause
    100x3+f fell backwards and failed on 100kg xml

    Incline bench
    Up to 60 5x5

    Chins and dips
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    You'll probably gain a bit of weight quite quickly as your glycogen stores replenish, nice to have you back though
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    Barely slept last night but stronger today

    Squats
    60x5
    100x5
    120 3x5

    First 2 sets paused as always

    Incline
    20x10
    40x10
    50x10
    60x5,5
    65x5,4
    60x5

    Chins 5x5
    Dips 5x8
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    Squat
    60*3 3 paused
    100*5 paused
    120*3 paused
    140 3*5

    Dl
    60*8
    100*5
    140*5
    160*5
    180*3,3

    Bench
    20,40,*10
    60*5
    70*5
    75*5,5,4+f

    Inc DB
    24*6,6,6

    Cable flyes, cable tricep extensions

    Pretty pleased, strength returning. Especially lower body. Pleased with 2 decent triples on 180 dl after illness and squats. No elbow pain benching either which makes me very happy.

    Will do upper pulling and some shoulders tomorrow. Perhaps light squats but probably more sensible to rest and do them weds.
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    Nice to see you returning to GAINZville

    Tbh I found all my elbow pain was from anything but benching. Other than CGBP, isolating my triceps is a painful experience and hence I don't do it lol
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    (Original post by Angry cucumber)
    Nice to see you returning to GAINZville

    Tbh I found all my elbow pain was from anything but benching. Other than CGBP, isolating my triceps is a painful experience and hence I don't do it lol
    I find cable extensions are fine. Dips I feel it though
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    DB press
    20*5
    22*5,5
    20*5
    22*5,5

    Bent over Row
    60*10
    70*8
    75*5
    80*5,5,5,5

    DB row
    32*5,5
    34*5,5,5

    BW chins
    5,5,5,4,3

    Facepulls and curls

    Meh. Shoulders officially ****. Pulling strength hasn't gone down toooo badly. Wishing I'd never cut tbh
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    It comes back really quick, keep going
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    Trained a few times since last update.

    Incline bench 65 5*5 New 5*5 PB

    Hurt back Sunday squatting. Hurt even sitting/lying etc all Sun and Mon. Still dodgy when lean down to put socks on etc. Felt central in spine not muscles to either side, resting it for a bit and hope it's not serious. There wasn't a sudden instant when it went so I don't think it's serious. Plus its a lot better now.

    Today, off under 3h sleep

    Incline bench
    20*15
    40*10
    50*8
    60*5
    67.5*5 5rm PB
    70*5 5rm PB
    72.5*5 5rm PB
    75*5 5rm PB
    77.5*2+roll of shame lol. 2rm PB !
    60*5

    Dull ache in elbow. I'm turning into cucumber ffs. Gains though.

    Chinup-esque pull downs
    40*10
    68*10
    82*6
    89*5,5,5
    Tfw weight lifts you off the ground as you end your set.

    Machine row for lols to see how fried biceps and back are.
    Horrible movement, **** it.

    Wide grip pull downs

    Back sufficiently worked. Decent vworkout, especially considering no sleep. Lats so damn pumped.
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    hmm so my back has been feeling funny lately, and so has motorbiker...and now you. What a coincidence.
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    Nice incline benching. You and InOneEar are close

    Yes you do sound like Cucumber lol He's our Mr Glass since Ferguson went AWOL (where did he go Areeb?)
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    (Original post by illusionz)
    Dull ache in elbow. I'm turning into cucumber ffs. Gains though.
    Welcome to hell.
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    (Original post by Jtking3000)
    hmm so my back has been feeling funny lately, and so has motorbiker...and now you. What a coincidence.
    Yea.

    Think mine is top of leg muscles though. I dunno

    Posted from TSR Mobile
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    Today. First training in ages due to home for Xmas then went skiing.

    Incline bench

    20*20
    40*10
    50*8
    60*8
    65*5,5
    70*5,5,5,5,5
    5x5 PB. Happy with this.

    Deadlifts
    60*10
    100*5
    140*5
    160*5
    180*4,3

    Chinups
    3*5

    Barbell row
    60*8,8
    70*6,6,6

    Pull downs (underhand)
    89*5,4

    Bis and tris to finish.

    Not too weak all things considered. Top bench sets felt really good even though 40 felt really heavy. Was tight and felt strong, reckon I'll be hitting 80+ for sets soon with decent programming.

    Also. All new years resolutioners can **** off and die.
    Queues for the showers... Let alone stuff in the gym.
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    (Original post by illusionz)

    Also. All new years resolutioners can **** off and die.
    Queues for the showers... Let alone stuff in the gym.
    There were so many in my gym today, all doing an obligatory chest/bicep workout.

    I think being big, bald and bearded will stop them approaching me though, which is nice
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    (Original post by Scoobiedoobiedo)
    There were so many in my gym today, all doing an obligatory chest/bicep workout.

    I think being big, bald and bearded will stop them approaching me though, which is nice
    Had 2 guys walk up to me and ask how long I've got left whilst I'm mid set and have headphones in. Can't bring myself to give a polite answer.
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    Trained yesterday. Nil of note.

    DB press/squats/chins/arms
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    Busy Friday. Ill over weekend. Annoying to only train again now. So busy as Monday in Jan so didn't do loads as cba waiting.

    Incline bench
    72.5*4,4,4,4,4
    60*8,8,8

    BoR
    60*10
    70*8
    77.5*5,5,5,5,5

    DL all no chalk as forgot
    In converse (probs like 3/4in deficit)
    77.5*10
    100*5
    140*5
    160*5,5,5

    Chinups
    5,5,5

    Dips * lots
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    Squats
    60*10
    100*5
    120*5,5,5,5

    DB Press
    16*10,8
    22*5
    24*5,5,5,5

    Chins
    4*6

    Tricep extensions
    Facepulls

    Chinups
    7,6,5

    Getting back into it. Squats much harder than they should have been. Bring back strength.
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    How come you're on DB press mate?

    Also what do you think of facepulls I've never done them before. I swear I have no rear delt mass at all lol
 
 
 
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