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Hot!6% or bust!

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Confused1
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Re: 6% or bust! 2019/05/03 07:33:01 (permalink)
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Brett
That is a shame. I love training back, even more so than the beach muscles for some reason.
 
Nothing screams power like a huge thick back. Not that I have one lol


I think I was just having a hissy fit! It’ll be right enough next time.

3/5- shoulders

Rear delts x 4

Seated Smith
Empty x lots and lots
40 x 10 x 3
80 x 10
100 x 3
120 x 2
140 x 1 (pb. Maximal but not a grinder)
100 x 10 x 3

Standing lat raises (dumbell)
12 x 12
14 x 10
18 x 10
22 x 10
26 x 8 (pb) into 16 x 10
22 x 10 into 14 x 10

Shrugs
Up to 180 x 15

Seated leverage shoulder press
Up to 180 x 10
Lots of drop sets with 100

Standing rear delts
18 x 10 x 3

Face pulls x very many

BW up to 110kg. Some belly increase as had to let out my lever belt, but still fit in 32” jeans so not too worried as yet!
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Confused1
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Re: 6% or bust! 2019/05/05 14:22:03 (permalink)
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5/5 - legs

45 degree leg press
50 x 50
50 + doubled green bands x 10
100 + bands x 10
150+ bands x 10
200+bands x 10
250+ bands x 10
300+bands x 20 x 2

V squat machine
Up to 260 x 5

Kneeling single leg ham curl
Up to 40 x 4

Single leg press
Up to 160 x 15

High bar squats
140 x 5
100 x 15

Leg ext x 4

BW lunges x 60metres
Confused1
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Re: 6% or bust! 2019/05/06 19:01:52 (permalink)
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06/05 - chest

Incline smith
Empty x lots
40 x 10 x 5
70 x 10 x 2
90 x 5
110 x 5
130 x 5
140 x 3 (felt tough today)
120 x 5 x 6 (volume pb)
120 x 4 into 80 x 10 into 40 x 10

In no particular order after;

Decline bench 100 x 10 x 2
Flys 30 x 10 x 2
Bw push ups x 20 x 2
Cable flys
One arm cable flys
Close grip dumbbells (palms facing) 28 x 10
Light wide grip inclines

Chest quote in bits after (cramping etc). Didn’t feel particularly strong today but got some volume in
Confused1
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Re: 6% or bust! 2019/05/07 19:58:07 (permalink)
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7/5 - arms

Never really have a plan when it comes to arms, just train them until they don’t work and then leave the gym.

Today I did (in no particular order)
Standing dumbell curls (up to 28kg bells)
Ez bar spider curls
Drag curls
Seated curls
Bent over concentration curls
Cable concentration curls
Straight bar cable curls
Machine preacher
Rope curls
Pushdowns (straight bar, rope, one arm from various angles)
Close grip bench

Few hours later and my arms are still cramping when I bend them. It’s quite odd as I eat a lot (lot) of salt
Confused1
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Re: 6% or bust! 2019/05/08 17:33:35 (permalink)
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8/5 back

V handle pull downs
Up to 105 x 10 x 1 (in roughly 20kg increments from 30ish)

Yates row (I think that’s what it’s called- one hand on end of oly bar stood to side of it?)
Up to 80 x 10

Chest supported t bar row
Up to 80 x 5 x 2

Supersetted lying on incline bench dumbell Rowing with bent over rear delt dumbbells- not very heavy x some


One arm underhand grip pulldowns
Up to 75 x 10

One arm leverage Low row
Light (60kg) x lots

18”deads
180 x 10
200 x 5
180 x 5
160 x 5 (very slow eccentric)

Few more v bar pulldowns

Superset rope face pulls with straight arm pulldowns x 6

Meh.
Confused1
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Re: 6% or bust! 2019/05/10 06:44:31 (permalink)
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9/5 shoulders

Been on nights all this week and trained for past 5 days also- so prior to this session was shattered all day and could barely keep my eyes open. But it has to be done;

Rear delt cables to warm up

SLR
Up to 24 x 10

Leverage shoulder press
40 x lots
80 x 5
120 x 5
160 x 5
200 x 4
160 x 10
120 x 10

More slr and rdr

Smith machine press
30 x lots
60 x 10
90 x 5
110 x 5
130 x 1
100 x 10 x 2

Cable front raises

More slr and rdr

Leg raises (front and to the side)

Fatigue caught up with me at this stage and called it a day. Probably 8% down on all lifts- not too bad to say how sheet I felt
Brett
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Re: 6% or bust! 2019/05/11 18:39:58 (permalink)
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Do you have trouble managing sleep pattern on shift work then? I have a really good shift so I find it easier to manage. I do 2 days, 2 nights then 4 off. If it was all over the shop though be a lot harder to manage.

Brett's Journal Part VII  - The Farce Awakens
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! 2019/05/12 06:56:24 (permalink)
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Brett
Do you have trouble managing sleep pattern on shift work then? I have a really good shift so I find it easier to manage. I do 2 days, 2 nights then 4 off. If it was all over the shop though be a lot harder to manage.


I only do 6x2 shifts a few times of the year- so I get in my scratcher for about 3am, get up at 9am and then get on with my day. The problem on the last day is I’m back in work for 10 and then trained at 4 so I was running on empty by then!
Brett
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Re: 6% or bust! 2019/05/12 11:32:34 (permalink)
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So not an ongoing issue then probably doesn’t matter that much. Does knock you round a bit though for a few days. As I get older I notice it more and more lol.

Brett's Journal Part VII  - The Farce Awakens
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! 2019/05/13 08:32:25 (permalink)
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12/5 legs

45 degree press (low and close)
100 x 20
150 x 10
200 x 10
250 x 10
300 x 10
350 x 30 short rest into 250 x 30

Front squats
First time in maybe a year! Quickly remembered the choking feeling of the bar on your neck. I’m so far away from my old pbs! (170 x 1, 140 x 5)
60 x 10
80 x 10
100 x 5 (hard!)
80 x 10 x 3

V squat
Up in 40kg increments to 280 x 3, then into 200 x 10

Tried single leg horizontal press but knee started to hurt.

Leg curls x 5
Leg ext x 5

Lunges
Bw x 40m
24kb’s x 40m
Double dip bw x 30m

Calves

Hyper extension
Few sets, concentrating on using spinal erectors to straighten and felt much harder/better.

Today I’m struggling to stand up
Confused1
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Re: 6% or bust! 2019/05/14 06:23:43 (permalink)
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13/5 chest

Had to start on incline leverage press as gym was rammed!
Up to 150 x 10

Incline flys (dumbell)
18 x 10
24 x 10
32 x 10
36 x 10

Incline smith
40 x 10
70 x 10
90 x 5
120 x 5
140 x 2 (first rep easy, second hard)
120 x 5
100 x 10 x 2
Then lots of very slow eccentric reps

Cable crossovers x 5 (15 sec rest invetween)

Steeper incline flys
Up to 36 x 10

Feet up flat bench
80 x 8 (chest shot by now and struggling!)

Feet raised Bw push ups x 20 x 2
Confused1
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Re: 6% or bust! 2019/05/15 08:37:09 (permalink)
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15/5 back

Kept weights moderate to focus on form and slower eccentrics (and it was 6am so still half asleep).

V handle pull downs
Up to 75 x 10 x 2

Chest supported t bar wide grip row
Up to 60 x 10 x 2

Low leverage row
Up to 120 x 10 x 2

Dumbell row
40 x 10
50 x 10

Leverage wide grip pulldowns
Up to 120 x 10

Single arm underhand leverage pulldowns
Up to 60 x 10

Yates row
Up to 50 x 10

More low leverage row

Seated row

Straight arm pulldowns ss with face pulls
Confused1
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Re: 6% or bust! 2019/05/20 07:16:50 (permalink)
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16/5

Arms- not much to report!


18/5 shoulders

SLR up to 26kg dumbbells for 5

Rear delt cables

Seated Smith
40 x lots
80 x 10
110 x 5
130 x 1
142.5 x f (zero upward movement)
120 x 5
100 x 10 x 3
Lots of drop sets I can’t remember now!

Seated SLR
14 x 20 x 5

Leverage shoulder press
50 x 10
100 x 10
150 x 5
200 x nope x 2 (Jesus)
150 x 12
100 x lots

Cable front delts ss with cable SLR

19/5 back

Close grip pulldowns
Up to 105 x 8

Yates row
Up to 70 x 10

T bar row
Up to 115 x 10

Chest supported t bar row
Up to 80 x 8

Leverage pull downs (Wide grip)
Up to 160 x 10

Lying incline bench dumbell row (face on bench etc)
Up to 40kg bells x 10

Leverage low row
Up to 160 x 5
Lots of drop sets

Deadlifts
Up to 200 x 1 x 3 (awful).

Roman chair
Bw x 12 x 3

Seated cable row x 3

Straight arm pull downs ss with face pulls x 5

Going to keep eating above maintenance for another two weeks and then cut for 8.
Off the cuff thinking I’ll aim for 300g protein, 100g carbs and low fats. On non training days circa 250g protein, 50g carbs and higher fats (100ish). Anyone got thoughts on that?
post edited by Confused1 - 2019/05/20 08:12:44
Confused1
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Re: 6% or bust! 2019/05/21 08:30:12 (permalink)
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20/5 legs

Leg ext to warm up x 6

45 degree leg press
50 x lots
100 x 20
150 x 20
200 x 20
250 x 20
300 x 20
370 x 20 x 3

Kneeling ham curl
Up to 45 x 5
Reps on 30

V squat
Up to 250 x 5 (knees again felt like exploding)

Single leg press
50 x 20
100 x 20
150 x 20
180 x 5 (struggled to get set properly)
100 x 30

More kneeling ham curls

Reverse lunges
Up to 60 x 10 (first time doing these with oly bar- will increase weight gradually)

Leg curls
Quite light as r knee groaning

Lunges
Bw x 40m x 1
+24 kbs x 10m

Calves x lots

Tried hanging leg raises but shoulders felt like they were going to detach so,

Plank x 3 mins
Leg/knee raisies in chair thing
Confused1
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Re: 6% or bust! 2019/05/23 06:52:48 (permalink)
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22/5 chest

Incline smith
32 x many
42 x lots
62 x 10
82 x 10
102 x 5
122 x 3
142 x 3
122 x 8,5,5,4
102 x 10 x 3


Incline dumbell flys (feet up)
20 x 10
32 x 10
40 x 10

Floor press
Up to 100 x 10 (too awkward as had to put plates near end of bar to avoid stupid rack)

Cable flys x lots

High incline to throat (Wide grip)
Lots of sets- up to 100 x 5

Superset of dumbell raise thing, close grip push up on inclined bench and plate chest press thing

More cable fly’s (single arm also)

Single arm pec dec x 5

Going to start cutting today (23/5) rather than next week as want to get on with it! Going to be around circa 2.2k cals a day, and keep carb low on training days (just around training) and very low on non training days. Going to add 30mins cardio a day to help speed things up. Waist is 37” (yikes), hopefully will reduce this over the next couple of months. Not weighed myself for ages, must be around 110-112kg.
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