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Afflemings quest for gains Watch

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    6 days a week + cutting might be catching up with me. In the gym today joints felt dodgy. wasn't a good session think I might cut back on the caffeine unless I go for a big session. so decided to have a semi-rest day

    Chest and arms

    bench 112.5*5,4 102.5*5
    dips bw 4*10
    fly's
    incline db press 36 3*10
    press ups/preacher curls
    cable curls/press downs
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    week 3
    weight 80.7kg

    weight training wise I have been doing a deload.
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    chest and arms

    bench 110*5 112.5*5 115*3
    dips +20 4*10
    incline db press 36 3*10
    fly's 12 3*10
    incline db curls/press ups
    cable curls/press downs
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    (Original post by affleming)
    chest and arms

    bench 110*5 112.5*5 115*3
    dips +20 4*10
    incline db press 36 3*10
    fly's 12 3*10
    incline db curls/press ups
    cable curls/press downs
    strong dips, +20kg after heavy benching is amazing!
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    legs and abs

    Squats 130*5,5,4
    leg press 140*3*8
    calf press
    leg ext/ leg curls
    leg raises
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    Back and delts

    press 60*8 65*7 65*7 60*7
    bb rows 90 3*8
    shrugs 90 4*12 (good form)
    side raises 16 4*10
    chins +10 7,7,7
    dead lifts 90 3*8 speedy
    lat pull downs 70*8 75*8 80*8
    pulley rows 70*8 75*8
    face pulls/cable side raises

    intense session, some foam rolling here and there as well.
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    (Original post by affleming)
    Back and delts

    press 60*8 65*7 65*7 60*7
    bb rows 90 3*8
    shrugs 90 4*12 (good form)
    side raises 16 4*10
    chins +10 7,7,7
    dead lifts 90 3*8 speedy
    lat pull downs 70*8 75*8 80*8
    pulley rows 70*8 75*8
    face pulls/cable side raises

    intense session, some foam rolling here and there as well.
    Nice pressing, good to see someone whos a volume freak like me
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    (Original post by Dhaden)
    Nice pressing, good to see someone whos a volume freak like me
    yh ever since i've pumped up the volume its helped my strength and I have been getting much more comments on looking like I lift etc. High volume High frequency just seems to work.
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    (Original post by affleming)
    yh ever since i've pumped up the volume its helped my strength and I have been getting much more comments on looking like I lift etc. High volume High frequency just seems to work.
    Yeah I've found the same, sometimes it feels like I'm frying my Cns but a slight Deload/reduction in volume seems to do the trick.
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    chest and arms

    bench 112.5*5,5,4
    dips +25 3*8
    incline db press 36 3*8
    fly's
    super setted a load of arms
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    (Original post by affleming)
    yh ever since i've pumped up the volume its helped my strength and I have been getting much more comments on looking like I lift etc. High volume High frequency just seems to work.
    How long do you typically rest between sets?
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    (Original post by In One Ear)
    How long do you typically rest between sets?
    for the bigger lifts like bench/press/squats, which I always start with, I have about 3-4 mins rest. Then for the next semi big excercises e.g dips/ db press I have probably 2-3 mins rest. Then for the supersetting and isolations like 1-2 mins rest.
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    week 4.5

    79.7kg

    4kg loss, on target.
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    (Original post by affleming)
    week 4.5

    79.7kg

    4kg loss, on target.
    well done, cut is going great
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    (Original post by areebmazhar)
    well done, cut is going great
    cheers mate.
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    week 6

    79.0 kg
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    haven't logged in a while been busy

    Chest and arms

    bench, last set was 110*5 first two sets were ruined by rubbish spotters, so had to get a total noob and explain how to spot me on the last set and he did it fine. whilst everyone in the gym was acting like I was crazy for using a noob.
    Dips 20*8 30*7 40*5 45*4 bw*~30+
    incline db press 36 3*10
    fly's
    supersetted loads of arms

    in other news bicep vein is visible for the first time a couple of weeks ago, believe this may mean i'm approximately 15-16%bf. got about 7 weeks to get lean before I go on holiday.
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    4 weeks on comparison of back without pump, think there is more definition
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    (Original post by affleming)
    4 weeks on comparison of back without pump, think there is more definition
    Gj mate, defo more definition and good width. Miring them Delts.
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    (Original post by Dhaden)
    Gj mate, defo more definition and good width. Miring them Delts.
    Thanks for motivation mate means a lot, and the delts comment surprised me never thought it was a strong point. tiny wrist genetics starting to get on my nerves though seem oddly small compared to most of my other joints.
 
 
 
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