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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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Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
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
Confused1
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Re: 6% or bust! 2019/03/22 07:56:28 (permalink)
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21/3

Curls x 45 mins

22/3

Shoulders

Rear delt cables to warm up x 5

Seated leverage press

Empty x lots
40 x 20
80 x 10
120 x 10
160 x 10
200 x f (next time)
120 x 10
140 x 10
160 x 10
120 x 10

Lat raises
10 x 10
12 x 10
16 x 10
20 x 10
22 x 10

Seated Smith (no back support)
40 x lots
60 x 10
40 x 20 (slow eccentric)

Barbell front raises overhead
20 x 10
25 x 10
30 x 10
35 x 10
25 x 10

Prone cable front raises x 3

Seated lat raise machine x 3

Rear delt dumbbells x 3

Plate raises
20 x 20
25 x 20

Bw around 106-107 but staying in reasonable shape. The addition of clean carbs is really making a big difference, especially energy wise. Been training at 6am everyday this week and this would usually leave me knackered by early afternoon but been powering through.

Onwards!
Brett
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Re: 6% or bust! 2019/03/24 20:08:24 (permalink)
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Was that a whole 45 minute session just devoted to curls?

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Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
Confused1
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Re: 6% or bust! 2019/03/25 07:36:00 (permalink)
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Brett
Was that a whole 45 minute session just devoted to curls?


Yep! Was going to do triceps but elbow didn’t agree.

23/3

Legs

This was a pretty brutal session and I’m currently incapable of walking two days later.

Leg ext to warm up x 4

Leg press
50 x 20
100 x 20
150 x 10
200 x 10
300 x 10
350 x 20
365 (had to wedge 15 plate on rear of sled) x 30
Few drop sets on 300

V squat
Went to around 260 x 4 in 40kg increments

Kneeling leg curl
Up to 40 x 5
Drops on 20 x 10

Single leg press
Up to 160 x 10

Leg press (close Stance, on toes)
Up to 320 x 10
Drops on 300

Rdl’s
Only up to 140 x 10 as lower back was feeling it

Leg press (high and wide)
Up to 330 x 10
More drops sets

Walking lunges
24kbs x 30metre

Single leg ext x 6

Seated calve raises x 6


24/3

Chest

Slightly hungover and it showed!

Feet up bench
Up to 120 x 10 (felt ****, going to leave flat bench for a bit)

Incline smith (to top of chest)
Up to 110 x 6
90 x 10 x 6

Cable flys
Dumbell flys

Lost motivation at this point so just did a load of curls for 30mins
Confused1
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Re: 6% or bust! 2019/03/26 09:21:30 (permalink)
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25/3

Back

This was the seventh day on the trot training and it showed, a day off is required.

Anyway;

Pull downs to warm up x 5

T bar row
25 x lots
50 x 10
75 x 12
100 x 12 x 2
75 x 15

One arm underhand leverage pull downs
Up to 90 x 5

Seated leverage row
Up to 80 x 10

Chest supported bent over row
Up to 85 x 5

Low leverage row
Up to 90 x 10

Seated cable row x 6

Straight arm pull downs x 4

Leg raises (front, side, knees) x 5

Weight shifted down on everything and motivation also down, just a bit fatigued.

Bw up to 108.3 on waking, must be about 5kg gain in 2 weeks! Not smashing cals at all (probably still under 4K) but the introduction of carbs is having a marked effect. Going to start a semi serious bulk in April and will probably get to around 115kg- will use the mirror rather than scales though and aim to not get too far away from visible abs etc
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Re: 6% or bust! 2019/03/28 11:51:04 (permalink)
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27/3

Been ill prior to this for about 18hrs, was a tad silly going to the gym and wasn’t expecting much.

Rear delt cables to warm up

Seated leverage shoulder press
40 x lots
80 x 10
120 x 10
160 x 10
200 x 5 (pb- last time I attempted this got 0 reps)
Drop set
160 x 8/ 120 x 10/ 80 x 10

Seated lat raises
Up to 20 x 10

Seated smith shoulder press
Up to 120 x 3 (which is also probably a recent pb)

Then started to feel sick again so promptly returned home to bed.
Confused1
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Re: 6% or bust! 2019/03/30 08:56:58 (permalink)
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..... there followed another day and a half of abdominal pain, joined in my misery by my six year old girl.

Yesterday, 29/3, felt a bit better so went to the gym.

Arms
Pushdowns and cable curls to warm up

Close grip feet up smith
Up to 130 x 10 (which is probably a recent pb)
Drop sets on 100

Single arms curls

Skull crushers with ez bar
Up to 50 x 10

Spider curls with barbell

One arm cable pushdowns ss with straight bar cable curls

Dumbell ext
Up to 24 x 10

Close grip feet raised (24”) push ups
Bw x 30 x 3

Some other stuff which has gone from my memory- probably involved curls.

Few hours later confined to bed again with crushing abdominal pain- living the dream. Also feel like holding 100 litres of water.

Be interested to see where my strength is when I’m actually able to eat and not in pain
Brett
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Re: 6% or bust! 2019/03/31 16:38:27 (permalink)
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Rest up mate. Hope it passes soon.

Brett's Journal Part VIII: MAN-MADE
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
Confused1
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Re: 6% or bust! 2019/04/02 06:43:15 (permalink)
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01/04

Still feeling rough but it needs to be done!

Chest

Smith incline
40 x 10 x 2
60 x 10 x 2
80 x 10
100 x 10
120 x 8
140 x 2 (probs a recent pb)
Then set sets
100 x 10 into 50 x 20
110 x 10 into 55 x 20
120 x 5 into 60 x 20

Incline flys
16 x 10
26 x 10
40 x 10

Seated chest press x few

Cable crossovers x 4

High incline to top of chest
Up to 100 x 10

Push ups on bench x 10 x 3

Bw push-ups x 40

Straight arm pull downs x 4

Then biceps;

Standing alternate curls
14 x 10
18 x 10
22 x 10
26 x 8

Drag curls
Cable concentration curls
Rope curls
Seated dumbbells
Confused1
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Re: 6% or bust! 2019/04/03 09:57:55 (permalink)
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02/04

Legs

Leg ext
Up to 1 below stack x 10

Leg press
50 x 40
50 + doubled purple bands x 10
100 + bands x 10
150 + bands x 10
200 + bands x 10
250+ bands x 10
300+ bands x 20
320+ bands x 20

Kneeling ham curls
Up to 35 (per leg) x 5

V squat
Up to 280 x 5
200 x 10 paused

Walking lunges with oly bar
Empty x 30 steps
40x 30
50 x 30
With 20kg kbs x 30


Leg press (feet close, on toes)
Up to 300 x 20 (fatigued a bit now)


Leg ext (plate loaded)
Up to 40 x 5 (per leg)


Calves x 10

Feeling too fat to be classed as a bodybuilder and too weak to be classed as a ‘strongman’, rubbish.
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