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New lifting log. Time to start logging again19330

lolssons private msg quote post Address this user
So I have been training frequently for many years now I'm currently 21 years old and logged my progress on this forum a long time ago. Have not logged my training for a while (shame on me) but will start doing so from now on. I have competed twice in PL. I might compete again this autum or winter.

Current stats
Morning weight 89.5kg
Height 184cm
Age 21

Deadlift 230kg
Squat (shit because of a injury that does not seem to wanna heal) around 160-170kg
Bench 140kg

Goals: get bigger and stronger aiming to gain around 3kg the next 3months

Will be following a PPL split training 5-6times a week

Push A
Comp Bench 5x3-5
OHP 3x3-5
Incline Dumbbellpress 2x6-8
Dips 2x6-8
Skull Crusher 2x6-8
Tricep OH ext 2x8-10

Pull A
Deadlift magort program
BB Rows 4x6-8
Chins 3x6-10
Bicep curls barbell 4x6-8
Bicep curls DB 4x8-10
Facepulls 4x15-20

Legs A
Front-Squat or lugnes depending on how my leg feels 5x3-5 or 5x6-8
Trapbar deads 4x4-6
SLD DB 4x8-10
Leg curls 3x10-12
Calves 6set

Push B
Feet up bench 5x3-5
Incline DB press 4x10-12
Cable flies 3x12-15
Dips 3xBW
Shoulder flies 3x10-12
Overhead tricep ext 2x10-12
Banded tricep ext 100reps

Pull B
Seal row 4x8-10
Chins 4x6-10
Machine row 4x10-12
Bicep curl cable 4x10-12
Bicep isolation curl 4x10-12
Facepulls 4x15-20

Legs B
Lunges 5x10-12
SLD 4x8-10
Leg curls 3x10-12
Leg ext 3x10-12
Calves 6set

ABS 5 sets every other workout consists of crunch machine or hanging legraises.

So my latest week of training have looked something like this

Push A
Comp Bench 60kgx10 80kgx5 100kgx2 110kgx1 115kg 5x5
OHP 40kgx5 50kgx5 60kgx5:5:8
Incline Dumbbellpress 41kg 2x7
Dips 24kg 2x6
Skull Crusher 20kg 2x6
Tricep OH ext 2x10 on hole number 12

Pull A
Deadlift 160kg 4x2 185kg 1x2 200kg 1x2 160kg 1x8
Row 100kg 4x6
Chins 3x7
BB Curls 3x7 40kg 1x8 40kg
DB curls 4x10 14kg
Facepulls 4x15 hole number 9

Legs A
During warmup my leg acted up so everything went to shit but did some DB-SLD legcurls calves and abs

Push B
FU bench 5x4 110kg
Incline DB 4x12 32kg
Cable flies 3x12
Dips 3x10 BW
Shoulder flies 3x11 14kg
Triceps 8set
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Pull B 07/21
Seal row 80kg 8:8:8:9
Chins 8:7:7:7
Machinerows 45kg 3x12
Bicep curls cable 4x12
Bicep isolation curl 4x10
Facepulls 4x15 / Abs 4x20
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Legs B
SLDL 120kg 3x5
Lunges 5x10 per leg 20kg
Extensions 5x12 55kg
Curls 5x12 55kg
Calves 5 set
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Push A 07/23
Comp Bench 60kgx10 80kgx5 100kgx1 110kgx1 117,5kg 5x5:5:5:4:5
OHP 50kgx5 60kgx5 62,5kgx 5:6
Incline Dumbbellpress 43,5kg 4:5
Dips 24kg 2x7:8
Skull Crusher 20kg 2x7
Tricep OH ext 2x10 on hole number 13
ABS
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Pull A 07/24
Deads 4x2 160kg 1x1 180kg 1x1 205kg
Rows 4x7 100kg
Chins 7:7:8
Bicep all the rack with a friend up to 30kg dbs then down again lol...
Facepulls 4x15 hole 10

Tired today been training for 5days in a row might take a day off tomorrow or just going very easy
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Rest day 07/25

Legs B 07/26
Went off program and did some Farmerswalks tireflips lunges leg extensions and leg curls + 5sets of abs and calves. Great workout overall.
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Push B 07/27
Feet up bench 5x5 110kg
Incline Db bench 34kg 12:10:9:8
Cable flies 3x12
Dips 3x11
Shoulder flies 4x12 14kg
Triceps 8sets

Felt rather tired going in to the gym but managed 5x5 with feet up bench at 110kg which is a PR so happy about that.
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Pull B 07/28
Seal row 80kg 9:9:9:10
Chins 7:7:7:9
Machine row 50kg 3x12
Bicep cable Curls 4x12
Bicep Db curl 4x12
Reardelt flies super set with band pull apart 4set
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Legs B 07/29
So today sucked as every other legworkout. My leg does not wanna cooperate. So I did 8sets of legextensions some lunges alot of reverse hypers and then i was out.
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Push A 07/30
Bench 5x5 120kg
OHP 62,5x5 65x5 65x6
Incline Db 43,5kg 5:6
Dips 24kg 8:9
Skull crusher 2x8 20kg
Tri ext 2x10 hole 14 was heavy
Great workout overall the 5x5 could have moved smoother but was a volume PR so happy about that
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Pull A 07/31
Deadlift 70x5 100x2 140x2 160x2 180x2 205x2 140+chains 3x2
BB Row 100kg 4x8
Chins 7:7:9
BB curl 40kg 3x8 1x9
DB curl 4set
Reverse hyper 5x10
Facepulls 4x12
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Rest day 08/01
So today I woke up actually feeling pretty good but I have worked out the last 6days so I decided it would probably be better to rest than going to the gym. Looking forward for tomorrow's workout. As my leg is giving me a rough time trying to do almost any quad dominant work I will do mostly conditioning work consisting of some light weight strongman work.
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08/02 Legs
So my leg is shit i think what I have is a hip inpigment. But w/e i did some sled drags runing backwards. Got my quads really pumped then did some leg extensions reverse hypers, calves and abs.
Push day tomorrow lets go!
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08/03
Push B
Feet up bench 112,5kg 5x5
Incline Db 34kg 4x12
Cavle flies 3x12
Dips 3x12
Shoulder flies 3x10 15kg
Trixeps 8set
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08/04
Pull B
Seal row 80kg 3x10 85kgx8
Chins 4set
Chest supported row 4set
Biceps 8set
Reardelts 4set

My phone died so could not log properly
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08/05
Legs B
Sled drags 5x30m with 100kg loaded.
Leg extensions 3x15
Leg curls 3x15
Reverse hypers 5x12
Abs 5set
calves 5set
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08/07
Push A
Bench 122,5kg 5x5 PR
Strict OHP 65kg x 5 67,5kg x5 67,5kg x6 PR
Incline DB press 43,5kg 2x6
Dips 32kg 2x6 PR
Tri ext 2x10 20kg
Tri ext hole 14 2x10

Great workout feeling stronger than ever will start going for a PR in a few weeks so going to change out the 5x5 to something like 5x3 or 5x2 instead and get used to the heavier loads.
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08/08
Pull A
Deadlifts 60x5 100kgx2 130kgx2 160kgx1 160kgx1 180kgx1 210kgx3 (PR) I guess
Deadlift plus bands 160kg 1:1:2
BB rows 100kg 4x8
Chins +10kg 4x5
Seated rows 3x12
Biceps 6set
Reardelts 4set
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lolssons private msg quote post Address this user
08/09
supposed to be legs but got really stiff knees and a hip that sucks so did some extensions curls and reverse hypers + loads of stretches and rehab.

08/10
Push B
Bench 125kgx5 PR
Feet up bench 115kg 3x5
DB incline press 36kg 4x12
Cable flies 3set
Dips 3 set
shoulder flies 3set
Triceps 6set
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08/11
Pull B
Seal row 85kg 8:8:8:10
Chins 10:9:10:8
Chest supported row 4x12
Biceps 6set
Reardelts 4set
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08/12
Legs B
Figured out that high box squats is pain free for my hip so 40x5 50x5 70x5 100x5 130x5 150x3 160x3 160x3 130x5 130x5
And then some leg Curls and extensions and called it the day
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08/13
Push A
Bench 130x2 132,5x2 135kg 2x2 PR
Ohp 70kg 3x5
Incline Db press 46kg 5:6
Dips 4set
Triceps 6set

Great workout feeling strong as fuck at the moment my previous PR of 140kg will get smoked when it is time to max in 3weeks aiming for 145-150kg this was my 7th workout in a row might rest tomorrow or keep going will we how I feel. As Im free from school and work I tend to workout a lot. Will probably start going 4-5times a week when school starts again.
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08/14
Pull A
Deadlifts worked up to 220kgx2 PR then did some defecit banded deadlifts with 140kg + bands 3x5
Chins BWx11 10kgx6 20kgx3
Hammerstrenght-row 120kg 3x6
Pulldowns 60kg 3x15
Biceps 8sets
reardelts 4sets

went fucking amazing. Hitting PRs left and right. Feels good to be alive
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08/15
Legs A
Box squats (high) 50x10 80x5 110x5 140x5 160x5 180kgx3
Reverse hypers 3x12
Leg curls 3x20
Calves 5x20
Abs 5set
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08/17
Push B
Bench 130kgx4 wanted 5 only got four still a big PR tho.
Incline db
Flies both chest and shoulder flies
pushups
tricep work
Abs

Done
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