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Hot!6% or bust!

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Confused1
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Re: 6% or bust! 2019/03/05 08:08:04 (permalink)
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04/03

Rear chest

Cable pull downs to warm up

T bar row
Up to 130 x 8
Drop sets on 90

Chest supported row
Up to 80 x 8
Drop sets on 50

One arm pull downs

Seated low row (plate loaded)
Up to 80 x 10
Drop sets on 50

Seated single arm horizontal row
Up to 90 x 10
Lots of drop sets

Chins
Bw x 15 (still not ready)


V bar seated row
V bar pull downs

More chest supported rows

Pretty happy with this, need to add 20kg to all weights done. Elbow feeling much better, hopefully can start progressing now.
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Confused1
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Re: 6% or bust! 2019/03/06 08:46:14 (permalink)
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05/03

Chesticles

Seated plate loaded incline machine
Up to 70 x 10 (per arm)

Incline flys
14 x 10
22 x 10
30 x 10
34 x 10
40 x 10

Smith incline
Up to 110 x 10
Lots of drop sets

One arm pec dec x 4

Single arm cable crossover (outer chest) x 3

Feet up bench
Up to 100 x 10

Seated horizontal press
Up to 80 x 10 (per arm)

High incline flys
Up to 30 x 10

Leg raises x 5

Bw 105, feeling good
Confused1
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Re: 6% or bust! 2019/03/08 15:07:27 (permalink)
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08/03

Legs

V squat
Up to 280 x 5
Lots of drop sets

Few lights squats while waiting for a pouting fatty in a crop top to stop taking selfies on the leg press. Boiled my piss to be fair.

45 degree leg press

Up to 350 x 20 (this is the maximum the machine will take, might have to incorporate bands next time
Lots of drop sets on 250

Kneeling ham curls
30 (a leg) x 10 x 4

Horizontal leg press
Up to 380? X 5
Lots of sets on 300

Leg ext (plate loaded)
45 x 10 x 3

Lunges

Legs quite sore the day after!
Confused1
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Re: 6% or bust! 2019/03/11 08:36:59 (permalink)
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11/3 6am

Lat raises
10 x lots
12 x 10
14 x 10
16 x 10
18 x 10

Plate loaded seated press
(Per side)
20 x 20
40 x 10
60 x 10
80 x 6
40 x 30

Seated lat raises
14 x 10 x 5

Front raises (palms facing)
Up to 20 x 10

Seated Smith
Up to 80 x 12

Plate lats
10 x 20

Rear delts

Leaning cable Lats ss with front cable raises x 2

Seated lat raise machine x 3
Rear delt machine x 3


Plate side raises
10 x 20

Leg and knee raises (side and front)
Confused1
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Re: 6% or bust! 2019/03/13 08:01:42 (permalink)
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12/3

Rear chest

One arm leverage pull down (underhand grip)
20 x lots
40 x 10
60 x 10
80 x 10
90 x 5 (pb)
60 x 10
40 x 20

T bar row
Up to 120 x 5
Lots of drop sets on 70

Seated leverage row
Up to 90 x 10
(This machine is a bit poor as too tall to comfortably in it as cannot adjust the chest pad)

Low row leverage machine (single arm)
Up to 100 x 5 (pb)
Drop sets on 60

Chest supported row
Up to 80 x 5
Drop sets regular and hunched back

12” deads
Up to 210 x 5
Floor deads
170 x 10
( this bar is so bendy, in a bad way, it whips all over even with this light weight)

Chins
Bw x 12

Straight arm pull downs
More chest supported rows

Spotted a chap on a 180 bench, it made me (pathetically) depressed that I can no longer press that weight!

Couple days of circa 4K cals and bw moving up
Confused1
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Re: 6% or bust! 2019/03/14 08:03:00 (permalink)
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13/3

Chest

Leverage incline machine
40 x lots
80 x 10
120 x 10
160 x 2 (poor)
120 x 10
80 x lots

Incline flys
14 x 10
26 x 10
30 x 10
40 x 10

Incline smith
Up to 130 x 2
80 x 7 x 7

One arm cross body crossovers x 5


Seated leverage press
Up to 100 x 10 (elbow grumbling slightly)

High incline flys
Up to 30 x 10

Seated barbell incline
Up to 100 x 5 (fatigued a bit)

Seated incline Smith (max width to throat)
80 x lots (3/4 reps)

Pec dec

Lots of light curls to finish (seated, drag)
Confused1
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Re: 6% or bust! 2019/03/16 09:35:33 (permalink)
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15/3

Legs

45 degree press
50 x lots
100 x 20
150 x 20
200 x 10
250 x 10
300 x 10
350 x 15,20
200 x 30

Vsquat
40 x lots
80 x 10
120 x 10
160 x 10
240 x 10
280 x 5
200 x 10 (paused)

Kneeling ham curls
Up to 35 x 5

90 degree leverage press
Up to 300 x 10

One leg 45 degree press
Up to 130 x 15

45 degree press (feet low, close together)
Up to 350 x 10

Leg ext x 7

Walking lunges with 24kg kb’s x 40 m

Calves

Leg raisies, crunches

Leg press can’t fit more plates on so will have to try and incorporate bands.

Legs in bits today, bw 106kg
Brett
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Re: 6% or bust! 2019/03/16 16:27:08 (permalink)
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Nice leg pressing mate! Set of 20!

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Confused1
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Re: 6% or bust! 2019/03/17 08:02:50 (permalink)
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Brett
Nice leg pressing mate! Set of 20!


Cheers Brett, probably enjoying training legs the most at the moment as you can push them volume wise and always know you have done them the day after!

16/3

Shoulders

Lat raises
10 x 10 x 2
14 x 10
16 x 10
18 x 10
14 x 15

Seated shoulder press (leverage)

40 x 10 x 2
80 x 10
120 x 10
160 x 10 (sleeves on)
190 x 5 (pb on this machine)
120 x 10 (sleeves off)
140 x 8

Seated lat raises
14 x 10 x 4 (straight arms)

90 degree Smith (3/4 reps to save elbows)
40 x 10
60 x 10
80 x 10
100 x 10
80 x 10

Barbell lat raises
Think went up to 25 x 5

Front raises
14 x 10
18 x 10
22 x 10
28 x 10 drop 18 x 10 drop 14 x 10

Rear delt dumbbells x 4

Leaning cable lat raise ss with cable front raise x 3

Back on smith
40 x 40

Seated dumbell curls
Drag curls
Cable concentration curls ss with cable curls
Preacher machine

Bw 107.5- amazing how quickly I turn into a watery mess as soon as I introduce carbs in any volume. Rest day today so very low carbs so that should dry me out a bit! The improvement to my actually training when carbs are introduced is just as stark- struggled with 160 for 4ish last time and did 190 slightly easier this time
Confused1
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Re: 6% or bust! 2019/03/19 07:04:37 (permalink)
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18/3

Reverse chest

V bar pull downs to warm up

Chest supported row
25 x 10
45 x 10
65 x 10
80 x 10
95 x 4 (sloppy reps)
65 x 10 x 3

Seated leverage low row

25 x 10
50 x 10
75 x 10
90 x 10
75 x 10

One arm underhand leverage pull down

30 x 10
50 x 10
70 x 10
90 x 10
70 x 10 x 3

T bar row
35 x 10
60 x 10
85 x 10
100 x 10
85 x 10 x 2

Bw neutral grip chins x 8 (not doing these for a while now, not worth the elbow pain)

Seated cable row
Up to 110 ish x 10 (strict)

Straight arm pull downs x 10 x 4

Quick session but got some stuff done
Confused1
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Re: 6% or bust! 2019/03/20 08:08:16 (permalink)
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20/3

Chest

Incline leverage machine
40 x 20 x 2
80 x 10
110 x 10
140 x 10
160 x 5
110 x 10 x 2

Incline flys
16 x 20
26 x 15
32 x 12
40 x 12
16 x 30 (arms further back)

Incline smith
40 x 20
70 x 10
100 x 10
120 x 5
100 x 7 x 7

Cable flys x 5
Single arm cable flys x 5

Feet raised push ups (increasing height on feet up to 30”)
Bw x 30 x 3
Flat bw x 30

Few cables to finish.

Total time 45 mins
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