When Life keeps giving Lemons. A LOG17609
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| Day 4: Back and Bi's Usual |
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Week 2 Day 3: 1. Squats: 5 X 1 at 120kg 2. Paused Squats: 4 X 2 at 100kg ( 2 sec pause) 3. Bench press: 3 X 4 at 82.5kg 4. Deadlifts: 4 X 1 at 135 kg Arnold Classic AU is this week...seeing all the competitors down here at my gym as they are one of the sponsors... Saw Sadik Hadzovic...Thor Bjornson and lots of CHICKS... |
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| Week 2 Day 5: 1. Squats : 4 X 8 at 100kg 2. Leg Press: 3 X 10 3. lying leg curls s/s Hack Squats: 3 X 10 4. Walking Lunges: 3 X 20, 18, 18 5. Seated Dumbell Raise: 3 X 12 6. Hammer Strength Shoulder Press: 3 X 8,8,6 |
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| Week 3: Day 1: 1. Dumbell Bench: 4 X 8 at 28kg, 30kg, 30kg, 32 kg had no barbell available so did dumbells instead with 2. Squats: 4 X 4 at 107.5kg, 107.5, 107.5, 110kg 3. Deadlifts: 3 X 3 at 125kg 4. Dumbell Flyes: 4 X 10,10,10,10 5. Ped Deck Fly: 3 X 10 |
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| CYCLE 2 Week 2 Day 1 1. Dumbell Bench: 4 X 8 at 28kg, 32kg, 32kg, 32 kg 2. Squats: 4 X 4 at 110kg, 1110, 110, 112.5kg 3. Deadlifts: 4 X 1 : 140kg 4. Dips: 3 X 10 5. Cable Machine Flyes: 3 X 10 6. Dumbell SLDL's: 3 X 10 with 22,24,26kg dumbells |
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Assie321 private msg quote post Address this user | |
| What program are you following now? I kind of got lost thrue the log. | ||
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| @Assie321 Following DUP Before that I was on PHAT for a couple of months after the christmas break... CYCLE 2 Week 1 Day 2 Shoulders and Tri's |
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| CYCLE 2 Week 1 Day 3: 1. Squats: 5 X 1 at 122.5kg 2. Paused Squats: 4 X 2 at 102.54g ( 2 sec pause) 3. Bench press: 3 X 3 at 82.5kg 4. Deadlifts: 4 X 6 at 115 kg 5. Weighted Chest Dips: BW+10kg 3 X 8 6. BArbell Shrugs: 4 X6 7. Seated Dumbell Shrugs: 3 X 8 |
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| Question/ Tips I have been on a bulk for quite some time now..with breaks in between I feel full and bloated so was thinking to give my stomach a bit of a breather and do a mini cut ...say for 4 weeks? any tips/suggestions? |
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| CYCLE 2 Week 1 Day 4: Back and Bi's Week 1 Day 5: 1. Squats: 4 X 8 at 100kg 2. Leg Press: 3 X 10 at 200kg 3. Deadlifts: 4 X 3 at 125kg 4. SLDL superset HAck Squats: 3 X 10 5. Lying Leg Curls: 3 X 10 |
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| CYCLE 2 Week 2 Day 1 1. Dumbell Bench: 4 X 8 at 30kg, 32kg, 32kg, 32 kg 2. Squats: 4 X 112.5kg, 3 X 112.5, 3 X 112.5, 3 X 112.5kg (Struggle Street) 3. Deadlifts: 4 X 1 : 140kg 4. Dips: 2 X 10 5. Weighted Chinups: BW +10 kg X 6 BW +15kg X 6 BW +15kg X5 |
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| Last rep of the third set of squats was ugly ASAF Just didnt wanted to fail the rep |
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| Logging has been on/off due to busy schedule..but getitng my shytt done video form my back workout yesterday (Sunday) |
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| Cycle 2 Week 3 Day 1: Squats: 4 X 4 at 112.5kg Bench: 4 X 8 at 70, 72.5, 75,75 Deadlifts: 4 X 1 at 140kg Chest Dips: 3 X 8 with 10kg plate SLDL: 2 X 8 Form look ugly ASF here but the second third and fourth sets were better |
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| Week 3 Day 3: 1. Squats: 5 X 1+ (got 2 in the last set) at 122.5kg 2. Paused Squats: 4 X 2 at 102.5kg ( 2 sec pause) 3. Bench press: 3 X 4 at 82.5kg 4. Deadlifts: 4 X 6 at 115 kg |
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| Cycle 6 DAY 1 New Cycle start today..after a week of deload which was a disaster...just came in to the gym only for one day.. Not sure if that was the reason but Day 1 was a an epic failure Goal was Squats: 5 X 1 at 125kg 1. Failed at first attempt...125kg 2. Thought will get down the weight for the 2nd attempt to 122.5kg..failed at that too.. 3. Failed at third attempt as well at 122.5kg got annoyed...and demotivated and just left.. not sure what was the reason Tomorrow is either Shoulder or Back then Wednesday again is Squats : 4 X 4 at 112.5kg..will see how i go then |
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| Need some tips i am thinking of replacing the singles i my work out completely.. I am on DUP and as part of it I need to train Squats, Bench and Deads three times a week as below Day 1: Squats : 5 X 1 at 90% Deads: 4 X 4 at 80-85% Bench: 4 X 8 Day 3: Bench : 5 X 1 at 90% Squats: 4 X 4 at 80-85% Deads: 4 X 8 Day 5: Deads : 5 X 1 at 90% Bench: 4 X 4 at 80-85% Squats: 4 X 8 The thing is I think I have stalled..i failed yest for my squats 5 X 1 at 125kg and feeling very demotivated last november i got upto 5 X 5 at 110 and now it is may and before last week which was my delaod week , i got 4 X4 at 112.5 Should I just get rid of the singles day and train the Big three twice a week like in PHAT? or anyone else has a better routine |
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| THinking of going onto Smolov again... but removing one day of 5 X 7 So the split might be Day 1: 4 X 9 at 70-75% Day 2: 7 X 5 at 80% Day 3: 10 X 3 at 85-90% |
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| Day 3: Squats: goal was 4X4 at 112.5kg Only got 4X3 at 112.5kg stalled again... |
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| Cycle 6 Week 1 Day 1: 1. Squats: 4 X 2 at 120kg 2. Paused Squats: 4 X 2 AT 102.5kg Drop set 1 X AMRAP at 70kg 3. Bench: 4 X 3 at 80kg 4. Deadlifts: 3 X 6 at 120kg 5. Dips: 3 X 10 |
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| Day 3: Squats: 4 X 4 at 112.5kg Dumbell Bench: 4 X 8 at 30kg, 30, 32,32 Deadlifts: 4 X 1 at 140kg Chest Dips: 3 X 8 with 10kg plate SLDL: 2 X 8 Day 5: 1. Squats: 4 X 8 at 102.5, 102.5 , 102.5 , 105kg 2. Leg Press: 3 X 10 at 200kg 3. Hack Squats: 3 X 12 4. Walking lunges: 2 X 20 |
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| Week 3 Day 1: 1. Squats: 4 X 2 at 122.5kg( failed in the third set though) 2. Paused Squats: 4 X 2 at 102.54g ( 2 sec pause) 3. Bench press: 3 X 3 at 82.5kg 4. Deadlifts: 5 X 1 at 140 kg |
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| Week 3 Day 3: Squats: 3 X 4 at 112.5kg 1 X 4 at 115kg Incline Bench: 4 X 8 at 70kg Machine Chest Press: 4 X 10 Decline DUmbell PRess: 3 X 12 Barbell Curls: 4 X 8 DUmbell Curls; 3 X 10 Hammer curls s/s Ez machine curls : 2 X failure |
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| Week 3 Day 5: 1. Squats: 4 X 8 at 102.5, 102.5 , 102.5 , 105kg 2. Leg Press: 3 X 12 at 200kg 3. LEg Extensions s/s Sissy squats: 3 X 12 4. Walking lunges: 2 X 20 |
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| Week 4 Day 1: 1. Squats: 4 X 1 at 125kg 2. Front Squats: 5X 2 at 70,75,75,75,80 3. Bench press: 3 X 3 at 82.5kg 4. Deadlifts: 4X 1 at 140 kg 5. Romanian deadlift: 2x8 at 80kg |
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