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Helpful ReplyHot!Personal log: stardate 230215

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badman
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Re: Personal log: stardate 230215 2018/02/21 10:37:17 (permalink)
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wednesday
 
dumbell incline 25kg 10 x 10 - only last set difficult, maybe I'll try 30kg next week
shoulder press machine 10 x 10
tricep pushdown 10 x 10
cable flies 20kg 10 x 10
lateral raise 10kg 10 x 10
 
 
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Brett
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Re: Personal log: stardate 230215 2018/02/22 23:39:52 (permalink)
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10x10s! Pumpathon!

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 2018/02/23 01:14:03 (permalink)
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yep,
time to tighten up a bit,  once my job is stable I'll crank it up again.  Not sure where I'm even gonna be 1 month from now.
 
Thursday
 
T-bar row 40kg 10 x 10
pulldown ??kg 10 x 10
incline dbell curls 10kg 10 x 10 
preacher dbell curls 10kg 10x10
high-low woodchop (i think its called), 25kg, 50 both side
straight arm pushdown 10x10
barbell curl 15kg 10x10
 
badman
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Re: Personal log: stardate 230215 2018/02/24 16:37:01 (permalink)
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still had hamstring DOMs today but didn't squat this weeks yet so no choice had to be today
 
High bar beltless squat
80kg x 5
90kg, 6 sets of  10.  Not quite ready for 10x10 yet, better I work up to it.  Improvement on last week in weight and reps.  
 
leg extensions ??KG  5 x 10,  Just chose a suitable weight
step up 4 x 10 both leg
calf raise - 50kg 3 x 16
leg press, 4 sets to failure
 
usually no matter what leg workout I do only gltues and hamstrings will burn and ache, but this session I feel my quads starting to cramp.  So mission accomplished, quads totally fried.
 
 
badman
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Re: Personal log: stardate 230215 2018/02/26 12:40:20 (permalink)
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monday chest
 
incline dbell bench 
30kg 5 x 10
25kg 5 x 10
 
lateral raise 10kg 10x10
shoulder press machine 65lbs 10 x 10
flies 12.5kg 10 x 10
overhead tricep extension 10 x 10
 
badman
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Re: Personal log: stardate 230215 2018/03/01 02:29:34 (permalink)
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RDL
 
60 x 10
80 x 10
100 x 10 x 6
 
Got massive headache so had to call it a day. Slight time improvement on last week so it's ok.
Brett
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Re: Personal log: stardate 230215 2018/03/03 09:35:13 (permalink)
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Nice RDLs though mate.

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 2018/03/06 07:05:09 (permalink)
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monday squat day
 
high bar 90kg again.
warmups
60 x 10
80 x 10
90 x 10 x 6
 
pretty much same as last week, but much faster.  i think the whole thing took about 20-25 minutes.  After this my legs felt too much like jelly to do my usual one-legged stuff so I took a relaxing sit in the inline leg press and did 5 sets of 10 with some random weight to burn out.
 
 
 
badman
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Re: Personal log: stardate 230215 2018/03/29 03:33:38 (permalink)
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daily goals
 
giant sets:
50 chins superset with 100 dips
 
100 goblet squats (15lb)
 
trying to do this in 6 sets or less.
 
After 2 weeks I'm getting towards 40 chins before they all becomes singles,
dips gassing out at about 80, but could probably push through
goblet squats pretty easy, trying to make rest times short, its good HIIT.  Will increase to 120 soon.
 
Bench after 6 weeks no benching building up again, 100kg 4 x 8.
squat, still going high bar, because it's feeling more natural 120 x 10, 130 x 5, 135 x 3, 140 x 1
deadlift, trying to do a rep max weekly, last week 135 x 10, then 140 x 8.
 
Overall, going for more volume and getting a huge pump and good cardio from the giant sets.  Getting out of the comfort zone of heavy weight and long rests into more of that "wanna puke" territory.
 
 
 
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Re: Personal log: stardate 230215 2018/03/29 12:25:23 (permalink)
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Sounds horrible lol.
 
Are you aiming to lose weight then? As that will certainly contribute to it.

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 2018/04/10 07:11:48 (permalink)
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yeah its awful
 
week 3 or 4 of doing this giant set bodyweight stuff.
 
Monday 
benched triples up to 125 x 3.  Haven't benched that heavy in  a while and it felt fine.
cable crossovers
pushups giant set 105 (6 sets)
chins 55 (6 sets)
goblet squat 15lb 105 reps (6 sets)
crunch x 30
 
Giant sets getting pretty easy now, I can do 12rep amrap chins, up from 6 on the first week.  Will try to build up to 100 rep giant set for chins
 
Want to add in crunch or ab exercise of some kind but only got to 30 reps on monday and died, maybe because just generally I felt spent.
 
Routine is like this now, I just do 1 lift + 1 or two accessories, then the giant sets.  I'm still squatting over 3 plates and deadlifting a little more than that.  Just using much lest rest time and trying to just work harder in general.
 
One thing I noticed was that squatting feels easier now.  I can just divebomb 100kg for reps which I never even tried to do before.  Even when I could squat 180kg, I never felt comfortable with any weight in a back squat.   Bu now 100kg literally feels like nothing.  Don't think I can squat as much, but I can definitely squat more efficiently.
Brett
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Re: Personal log: stardate 230215 2018/04/12 06:44:02 (permalink)
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Sounds like it's all going well for you mate.
 
100 chins would be mental!

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 2018/04/17 06:21:33 (permalink)
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not really having time for the 100s of everything so i'm splitting it up a bit.  
 
monday 120kg squat no belt 4 x 6
leg press 4 x 12
pushups 100
goblet squat 120
decline situps x 50
badman
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Re: Personal log: stardate 230215 2018/10/10 08:49:00 (permalink)
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no update for almost 6 months.  I've been working in the middle east on a closed compound and really been overworked.
 
Gym is decent but until now I've barely used it.
weight is mysteriously the same at around 103-105 kg but BF is probably higher now, still don't look too bad though all things considered, having an active job helps I guess.
 
I didn't bring any supplements, belt, wraps or anything at all with me, but decided it's time again to get obsessive.  Body actually feels really good, no back pain at all anymore unless I have to stand up for long periods of time.  started up light workouts a couple of weeks ago, starting at 104kg bodyweight.  I can still deadlift 3 plates beltless for reps, but squat is probably pathetic now.  No real squat rack here, some kind of combo bench/squat rack that is wobbly as hell.... but rubber floors and rubber weights so deadlifting will be happening.   
 
Decided I want to get lean.  I am here for 60 more days and figure I can lose 13 kg to get down to 90.  For now I will just eliminate the crap (desserts and coke, which are a big weakness for me when I have 3 buffet dinners a day paid for by company), and control portions.  See how it goes, I can start the more gimmicky diet stuff when that stalls.  Also serious cardio for the first time in years
 
thursday 10 october
102.4kg
 
deadlift 
work up to triple 145kg
weighted hypers 20kg  (i do these with like a reverse fly motion too so it gets the upper and lower back, feels good.)
pullups, 8,6,6,4
dumbell rows 24kg 12 x 4
curls 10kg dbells 4 x 10
Treadmill :  running/walking 4km 36mins
GOnna try to do 4k every time and get the time lower and lower.  My cardio is pathetic.
 
I will probably be in the gym every day or 6 days a week so I don't need to do too much volume.
 
post edited by badman - 2018/10/12 05:30:13
badman
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Re: Personal log: stardate 230215 2018/10/11 09:30:14 (permalink)
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11-10-18
 
bw 102.7kg
front squat 85kg 5x5
rfess 20kg
leg extension and leg curls for fluff
lunges on treadmill to failure 3 sets
ab wheel 3 x 8
cable twist 3 set to fail
 
no cardio today
 
Brett
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Re: Personal log: stardate 230215 2018/10/12 07:23:21 (permalink)
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Wahey welcome back!
 
Six month reset is probably a blessing for the back. Now build up again but do it properly.
 
Are you looking to get some abs then mate? Or just cut the gut?

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 2018/10/12 08:55:04 (permalink)
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hi mate.  We'll see how it goes for now...  Last time I had abs which was around page 6 of this journal, 3 years ago... it took way longer that I expected and involved me getting extremely obsessive about not going near carbs, I didn't see full lower abs until I got down to 83kg or thereabouts, which is 20kg below my current weight.  I still have all those tight t-shirts in the bottom of a drawer somewhere....
I'm quite happy with how my deadlift feels here, 145kg beltless for reps after long layoff was more than I expected.  I don't have the facilities to push heavy squat or bench, but I might see where the deadlift goes.  Maybe it responds better to less frequency.  There's a GHR here too so I'll be getting a lot of lower back work on there.
 
 
today as usual I don't track the fluff stuff
dumbell bench 36kg
10,10, 8,7
cable flies, 
chest press
OHP 40kg 5x5 - very surprised by how weak my OHP is now
shrugs, lateral raises aned pushdowns.  Much fluff
 
4k run/walk 32 minutes.   Machine says 360kals burned for what that's worth.
 
 
badman
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Re: Personal log: stardate 230215 2018/10/16 06:56:36 (permalink)
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ysterday back day - uneventful, didn't deadlift.  Very boring here so I'm going gym every day.  I literally can't go out of the compound and even if I could, there's nothing  out there.  So I'll probably deadlift every 2 or 3 back sessions and GHR the other times.
 
BW down to 100.4kg
 
today leg day 
front squat 87.5kg, 5, 5
85kg, 6,5,5
leg ext to failure 4 sets with pause at top
rfess 20kg 4 x 8
treadmill 4k, 32 mins.
badman
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Re: Personal log: stardate 230215 2018/10/17 17:52:09 (permalink)
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17-10-18
 
bw 99.4
 
dbell bench 38 kg 
8,8,9,6
cable flies, incline, decline, amchine press, bench dips overhead etensions
5 minute run because felt tired as f.  0.7km in 5 mins.
 
badman
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Re: Personal log: stardate 230215 2018/10/19 14:52:37 (permalink)
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19-10-18
 
shoulder day
military press 50kg
8,8,8,6
lateral raises 10kg 4 x 10
reverse fly cable,
lateral raise cable
hanging leg raises, ab wheel 1 set (started to cramp)
 
4k run 30 mins exactly.
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