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Helpful ReplyHot!Personal log: stardate 230215

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Brett
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Re: Personal log: stardate 230215 2017/12/28 00:46:17 (permalink)
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Lol. I'm tagging newcys post as helpful.
 
 
Hope the sickness wears off soon bud. Sucks to be ill at xmas!

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badman
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Re: Personal log: stardate 230215 2017/12/31 03:02:13 (permalink)
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well that came at a bad time.  I went to the gym a couple of times this weak but really didn't feel like doing anything.  Trained my missus instead.
Felt like doing some rack pulls, but 180kg felt really heavy so i was discouraged. 
Should be back up and running now though I think I lost anything I might have gained in the last 3 weeks.
badman
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Re: Personal log: stardate 230215 2018/01/10 02:59:19 (permalink)
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Go some kind of virus or something.  Got back to gym this week, not 100% but it's close enough
 
monday
front squat 85kg 5x5
split squat 20kg 4 x 10
leg raise 4 x 9
leg extension 4 x 10
front squat felt great, but realised at the end i misloaded the bar so it was 32.5 on one side and 31.25 on the other
 
 
tuesday
bench
95kg 5x5
dbell incline
35kg x 8
40kg x 8, 6
35kg x 8
cable flies
bent over row 60kg 4 x 10
leg raise 4 x 9
side laterals 10kg 4 x 10
 
Doms are bad this week.  
 
badman
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Re: Personal log: stardate 230215 2018/01/10 11:35:44 (permalink)
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wednesday deadlift
 
185 x 2 hook grip
147.5 6 x 3
140 deficit 2 x 5
shrugs 4 x 10
leg raises 4 x 10
 
Easier than expected.  Deficits felt surprisingly good.  The double felt pretty heavy though, like an rpe 9
Brett
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Re: Personal log: stardate 230215 2018/01/14 03:39:57 (permalink)
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New routine mate? More exs there than you usually do?

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badman
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Re: Personal log: stardate 230215 2018/01/18 07:39:21 (permalink)
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yeh, changed it up a month ago or so.    1 squat day 1 squat variation day, 1 bench day 1 bench variation day 1 day just for deadlift.
 
Routine is all messed up though because of life, the holidays and sickness
 
tuesday back squat
5x5 115kg
hamstring curl 4 x 10
de3cline situps 4 x 10
had to leave early
 
got to skip it again today.  Too much **** going on.  
badman
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Re: Personal log: stardate 230215 2018/01/22 10:53:16 (permalink)
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last week was another bad week, only got to gym 3 times.
 
saturday I deadlifted, felt weak as f so I just did 160 for 5 reps and some accessories for back
 
monday - hopefully back on track if life permits
front squat 100kg 6 x 4
rfess 15kg 4 x 10
leg raise 4 x 10
leg extension - knees popping, called it at one set.
 
Bit of a short workout but felt knackered.
badman
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Re: Personal log: stardate 230215 2018/01/23 10:56:09 (permalink)
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tuesday bench
 
107.5kg 6 x 4
30kg dbells 10,10,8,8
cable fly 22.5kg 4 x 10
leg raise 4 x 10
t-bar row 50kg 4 x 10
 
Bench felt really heavy.  Strength not back yet.
badman
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Re: Personal log: stardate 230215 2018/01/25 16:11:45 (permalink)
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thursday
 
finally a good workout.  Deadlift once per two weeks seems to be enough to maintain strength even when everything else is going badly.
 
Deadlift hook grip 190kg  2
speed d/l 155kg 5 x 3
deficit d/l 145 2 x 5
shrugs - 4 x 10
leg raise 4 x 10
overhead front raise 4 x 12
 
D/L was feeling good all the way up to 190, which felt like a 9rpe.  2nd rep I knew I could get I was just hoping I wouldn't tweak my back.  It seemed fine though .  Thumbs held up pretty well.  I feel I could fairly easily match my PR (only 200) right now.  But obviously want to do better.
Been doing the overhead front raise as another traps accessory.  I just do it with a plate.  
badman
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Re: Personal log: stardate 230215 2018/01/26 18:25:17 (permalink)
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friday
 
close grip
95kg 6 x 5
leg raise 4 x 10
OHP 70kg 3x3
side laterals 10kg 4 x 15
lat pulldown 4 x 10
tricep pushdown 4 x 10
badman
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Re: Personal log: stardate 230215 2018/01/28 07:36:07 (permalink)
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saturday
 
back squat 125 6 set of 4
hamstring curl 4 x 12
leg raise 4 x 10
 
squat still feeling heavy, hopefully repeating this week gets me back on track.
Brett
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Re: Personal log: stardate 230215 2018/01/29 08:47:09 (permalink)
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Keep slogging mate. Life is what happens when we are busy making plans!

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badman
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Re: Personal log: stardate 230215 2018/01/30 07:08:17 (permalink)
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It's amazing how I've gone from being totally into it to the point of thinking about  my workout all day and skipping out of work 10 minutes early to beat traffic and get to the gym.  To where I was the last few weeks where \ I'm cutting workouts short and making excuses not to go.  Just because I got sick/busy and missed a few sessions.
 
I'm in between being lazy and being driven right now, it could go either way.  I just need to finish out the week and I'll be in that zone again.
 
Monday 
Front squat 110kg 6 sets of 3
rfess 20kg 4 x 10
leg raises 4 x 11
 
Something weird about day 1 of this program.  it's meant to be geared towards quads.  but tuesday I always get DOMS in my glutes.  I know DOMS aren't the be all end all, but at the very least it tells me my glutes are getting a lot of work on supposed quad day.
badman
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Re: Personal log: stardate 230215 2018/01/31 11:51:09 (permalink)
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not so good deadlift day
 
Was meant to go 195 for 2, but I failed to get it mroe than a few inches off the ground.  Tried again, and got 1 clean rep.
 
195 x 1 hook grip
160 speed DL 4 x 3
147.5kg deficit 2 sets of 5
shrugs 4 x 12
overhead raise 3 x 12
leg raise 4 x 11.
 
Bit disappointed I missed a rep.  I'll try to get everything on track and come back next week.
 
badman
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Re: Personal log: stardate 230215 2018/02/06 10:52:40 (permalink)
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missed a few days again, doing my best to keep at it.
 
bench 120 6 x 3 
+ accessories
 
squat 145 6 x 3 
+ accessories
 
close grip 107.5 6 x 3 + accessories
 
end of second month of program but 2nd month but it took 6 weeks and it was a total mess.
 
I feel pretty crappy and out of shape due top not being on top of this.  Figure I will do some hypertrophy stuff for a month or so and really push it in terms of burning calories and reps.  That's the plan for next week.  I want to do something like GVT again, but less ridiculous.
Brett
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Re: Personal log: stardate 230215 2018/02/07 08:03:56 (permalink)
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Why don't you join me in smashing 5x5? Sometimes you just need to stop thinking and nut it out.

Brett's Journal Part VII  - The Farce Awakens
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badman
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Re: Personal log: stardate 230215 2018/02/08 05:45:29 (permalink)
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I think anything would work really if I just had an uninterrupted training block.  I wanna do more than 5x5 reps though because i'm getting fat and I hate cardio.
 
I've been drinking too much lately too.  but that's a temporary thing while a friend is in town.
post edited by badman - 2018/02/08 05:46:46
Brett
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Re: Personal log: stardate 230215 2018/02/09 18:10:22 (permalink)
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badman
I think anything would work really if I just had an uninterrupted training block.  I wanna do more than 5x5 reps though because i'm getting fat and I hate cardio.
 
I've been drinking too much lately too.  but that's a temporary thing while a friend is in town.



Possible link there bud! 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.
badman
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Re: Personal log: stardate 230215 2018/02/12 06:53:56 (permalink)
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no doubt.  Especially if like me you tend to eat more junk food during drinking and if you have a hangover.
badman
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Re: Personal log: stardate 230215 2018/02/21 01:13:20 (permalink)
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ok, holidays over.
 
Preparing for heavy volume training program.  Last week I did 5x 10 squats at 80kg, then later in the week did 10 x 10 leg press (pretty light) and a whole upper body day 10x10 everything
 
Today I was working in with someone so weights were all over the place.
RDL
60 x 10
80 x 10
100 x 10
120 x 10
140 x 1
150 x 1
100 x 10, 10, 10, 10
all beltless
 
leg raises 4  x 12.
 
 
 
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