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    i want to get bigger and stronger and leaner

    i had a blog before but it's full of **** so want to start clean

    i did think i was 5'11" but turns out i am really only 177cm

    i am also mostly vegetarian


    current squat maxes:
    80kg x 10
    82.5kg x 8
    102.5kg x 7
    112.5kg x 4
    115kg x 3
    120kg x 2*
    127.5kg x 1

    bench:
    52.5kg x 12
    55kg x 10
    63kg x 8
    65kg x 6
    69kg x 5
    71kg x 4*
    72.5kg x 3
    74.5kg x 2
    76.5kg x 1

    deadlift:
    130kg x 13
    132.5kg x 11
    137.5kg x 10
    142.5kg x 9
    147.5kg x 7
    155kg x 6
    157.5kg x 4
    165kg x 3*
    172.5kg x 1


    *most recent PR attempt


    Spoiler:
    Show















    other maxes below (outdated!! 6/10/17)

    press:
    35kg x 6
    37.5kg x 5
    40kg x 4
    42.5kg x 3
    45kg x 2
    47.5kg x 1

    fronties:
    72.5kg x 3
    75kg x 3
    77.5kg x 3
    80kg x 3

    trap bar dead:
    180kg x 2 (no belt)
    160kg x 5 (no belt)













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    currently sitting at 72kg bw


    Wednesday

    Deadlift
    155kgx4,1 Technically a PR, though i've pulled 154x5 before
    125kgx5

    Squat
    65kgx5,5,5

    Hyper
    +5kgx15,15,15

    Seated DB press
    12kgx12,12,12,12

    Side raise
    2kgx15,15,15

    Rear raise
    1kgx15,15,15

    Sit up piked
    20,20,20
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    Today


    Pulldown (chip up grip)
    79.5kgx11,5,4,4,4,3,3,3,3

    Pendlay row (strict)
    32.5kgx12,12,12,12

    Face pull
    16.25kgx15,15,15

    Rope curl
    11.25kgx15,15,15

    BB curl
    10kgx15,15,15

    Side raise
    2kgx15,15,15

    L-sit practice
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    Oh hai

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    (Original post by Angry cucumber)
    Oh hai

    Posted from TSR Mobile
    O hi

    How do I fitnotes
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    (Original post by Implication)
    O hi

    How do I fitnotes
    You got the app?

    On the front page showing your session - top right is a ... click that. Then scroll to the bottom, click share. Then copy to clipboard. then paste on tsr
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    FitNotes Workout - Monday 14th March 2016

    ** Flat Barbell Bench Press **
    - 57.5 kgs x 11 reps
    - 57.5 kgs x 5 reps
    - 57.5 kgs x 3 reps
    - 57.5 kgs x 3 reps
    - 57.5 kgs x 3 reps
    - 57.5 kgs x 3 reps
    - 57.5 kgs x 3 reps
    - 57.5 kgs x 3 reps
    - 57.5 kgs x 3 reps
    - 57.5 kgs x 3 reps

    ** Incline Barbell Bench Press **
    - 50.0 kgs x 6 reps
    - 40.0 kgs x 12 reps
    - 40.0 kgs x 8 reps
    - 40.0 kgs x 7 reps
    - 40.0 kgs x 7 reps
    - 40.0 kgs x 6 reps

    ** EZ-Bar Skullcrusher **
    - 22.5 kgs x 15 reps
    - 22.5 kgs x 10 reps
    - 22.5 kgs x 9 reps
    - 22.5 kgs x 7 reps

    ** V-Bar Push Down **
    - 17.5 kgs x 15 reps
    - 17.5 kgs x 15 reps
    - 17.5 kgs x 13 reps

    ** Lateral Dumbbell Raise **
    - 2.0 kgs x 15 reps
    - 2.0 kgs x 15 reps
    - 2.0 kgs x 15 reps

    ** Rear Delt Dumbbell Raise **
    - 1.0 kgs x 15 reps
    - 1.0 kgs x 15 reps
    - 1.0 kgs x 15 reps
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    (Original post by Angry cucumber)
    You got the app?

    On the front page showing your session - top right is a ... click that. Then scroll to the bottom, click share. Then copy to clipboard. then paste on tsr
    thx
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    FitNotes Workout - Wednesday 16th March 2016

    ** Barbell Squat **
    - 40.0 kgs x 5 reps
    - 55.0 kgs x 5 reps
    - 70.0 kgs x 5 reps
    - 70.0 kgs x 5 reps
    - 70.0 kgs x 5 reps

    ** Hyperextension **
    - 77.3 kgs x 15 reps
    - 77.3 kgs x 15 reps
    - 77.3 kgs x 15 reps

    ** Seated Dumbbell Press **
    - 7.0 kgs x 12 reps
    - 14.0 kgs x 12 reps
    - 14.0 kgs x 12 reps
    - 14.0 kgs x 12 reps
    - 14.0 kgs x 9 reps

    ** Lateral Dumbbell Raise **
    - 2.0 kgs x 15 reps
    - 2.0 kgs x 15 reps
    - 2.0 kgs x 15 reps

    ** Rear Delt Dumbbell Raise **
    - 1.0 kgs x 15 reps
    - 1.0 kgs x 15 reps
    - 1.0 kgs x 15 reps

    ** Klokov Press **
    - 15.0 kgs x 15 reps
    - 15.0 kgs x 15 reps
    - 15.0 kgs x 15 reps
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    Post workout Annie's good job

    There's better burgers in town tho

    Posted from TSR Mobile
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    (Original post by Angry cucumber)
    Post workout Annie's good job

    There's better burgers in town tho

    Posted from TSR Mobile
    hahaha i was so confused how you knew until i realised i had you on facey b

    i just felt like i deserved a burger with pancakes, bacon and maple syrup after those 70kg squats and 1kg rear raises


    where else would you recommend? this was my first time at annie's!
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    (Original post by Implication)
    hahaha i was so confused how you knew until i realised i had you on facey b

    i just felt like i deserved a burger with pancakes, bacon and maple syrup after those 70kg squats and 1kg rear raises


    where else would you recommend? this was my first time at annie's!
    Spiky van dykes
    Pitcher and piano
    Missoula

    Whilst not straight up burger places, their burgers are amazeballs. The build your own burger at Spikys is so good I had to have 2 mains
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    didn't even realise p&p did burgers! will check out some time haha
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    Walked all the way to the gym to find it's closed for a 'refresh'... hopefully that doesn't mean replacing squat racks with more treadmills. Either way would have been nice for them to tell me haha. Just did something small at home

    FitNotes Workout - Thursday 24th March 2016

    ** Chin Up **
    - 73.9 kgs x 12 reps
    - 73.9 kgs x 7 reps

    ** Negative Pull Up **
    - 73.9 kgs x 10 reps
    - 73.9 kgs x 10 reps
    - 73.9 kgs x 10 reps
    - 73.9 kgs x 10 reps

    ** Dumbbell Concentration Curl **
    - 5.5 kgs x 15 reps
    - 5.5 kgs x 12 reps
    - 5.5 kgs x 11 reps
    - 5.5 kgs x 10 reps

    ** Lateral Dumbbell Raise **
    - 2.5 kgs x 15 reps
    - 2.5 kgs x 15 reps
    - 2.5 kgs x 15 reps

    ** Rear Delt Dumbbell Raise **
    - 1.5 kgs x 15 reps
    - 1.5 kgs x 15 reps
    - 1.5 kgs x 15 reps

    ** Sit up (pike) **
    - 75.9 kgs x 12 reps
    - 75.9 kgs x 12 reps
    - 75.9 kgs x 12 reps
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    They're putting in platforms
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    (Original post by Angry cucumber)
    They're putting in platforms
    if only
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    (Original post by Implication)
    if only
    Got my gyms wrong. Appaza xercise4less are putting them in

    Posted from TSR Mobile
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    Very sore from Thursday still, haven't done chin/pull ups for a while and no doubt the negatives contributed lol
    FitNotes Workout - Saturday 26th March 2016

    ** Flat Barbell Bench Press **
    - 21.0 kgs x 12 reps
    - 41.0 kgs x 7 reps
    - 56.0 kgs x 12 reps
    - 56.0 kgs x 5 reps
    - 56.0 kgs x 4 reps
    - 56.0 kgs x 4 reps
    - 56.0 kgs x 3 reps
    - 56.0 kgs x 3 reps
    - 56.0 kgs x 3 reps
    - 56.0 kgs x 5 reps
    - 56.0 kgs x 3 reps

    ** Incline Dumbbell Bench Press **
    - 14.0 kgs x 12 reps
    - 14.0 kgs x 12 reps
    - 14.0 kgs x 12 reps
    - 14.0 kgs x 12 reps

    Accidentally set alarm an hour late so didn't have much time
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    FitNotes Workout - Tuesday 29th March 2016

    ** Deficit Deadlift **
    - 62.5 kgs x 8 reps
    - 62.5 kgs x 5 reps
    - 92.5 kgs x 4 reps
    - 122.5 kgs x 8 reps
    - 97.5 kgs x 8 reps

    ** Barbell Squat **
    - 41.0 kgs x 5 reps
    - 61.0 kgs x 3 reps
    - 73.5 kgs x 5 reps
    - 73.5 kgs x 5 reps
    - 73.5 kgs x 5 reps

    ** Seated Dumbbell Press **
    - 8.0 kgs x 13 reps
    - 16.0 kgs x 12 reps
    - 16.0 kgs x 10 reps
    - 16.0 kgs x 8 reps
    - 16.0 kgs x 6 reps
    - 16.0 kgs x 6 reps

    ** Lateral Dumbbell Raise **
    - 2.0 kgs x 15 reps
    - 2.0 kgs x 15 reps
    - 2.0 kgs x 15 reps

    ** Rear Delt Dumbbell Raise **
    - 1.0 kgs x 15 reps
    - 1.0 kgs x 15 reps
    - 1.0 kgs x 15 reps

    ** Klokov Press **
    - 22.5 kgs x 12 reps
    - 22.5 kgs x 12 reps
    - 22.5 kgs x 12 reps

    ** L-sit with bum on ground **
    - 00:25
    - 00:25
    - 00:25
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    FitNotes Workout - Thursday 31st March 2016

    ** Lat Pulldown (Chinup Grip) **
    - 32.0 kgs x 10 reps
    - 52.0 kgs x 8 reps
    - 73.0 kgs x 8 reps

    ** Chin Up **
    - 72.7 kgs x 5 reps
    - 72.7 kgs x 5 reps
    - 72.7 kgs x 5 reps

    ** Dumbbell Row **
    - 16.0 kgs x 12 reps
    - 16.0 kgs x 12 reps
    - 16.0 kgs x 12 reps
    - 16.0 kgs x 12 reps

    ** Face Pull **
    - 12.5 kgs x 15 reps
    - 12.5 kgs x 15 reps
    - 12.5 kgs x 15 reps

    ** Rope Curl **
    - 12.5 kgs x 15 reps
    - 12.5 kgs x 11 reps
    - 12.5 kgs x 9 reps
    - 12.5 kgs x 8 reps

    ** Drag Curl **
    - 10.0 kgs x 15 reps
    - 10.0 kgs x 15 reps
    - 10.0 kgs x 15 reps

    ** Lateral Dumbbell Raise **
    - 2.0 kgs x 15 reps
    - 2.0 kgs x 15 reps
    - 2.0 kgs x 15 reps

    ** Sit up (pike) **
    - 74.7 kgs x 13 reps
    - 74.7 kgs x 13 reps
    - 74.7 kgs x 13 reps

    Some genius seems to have decided the lat pulldown machine here doesn't go heavy enough, so they've added a whole bunch of extra weights onto the stack. Which is great, except they've kept the cable the same length so full ROM is impossible for supinated grip Decided I'd do chin ups again instead, but I've left my dipping belt at uni so no can do unless I fancy high reps (which I don't)
 
 
 
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