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Looking good brother. You’ve added some quality mass.
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Looking great!
Monday
- Incline pause bench 75kg.
- Incline db press 2x max reps with 20kg dbs
3a. Chest supported tbar row 4x12
3b. Db ‘cleans’ 4x12 - Wheelbarrow machine thingy shrugs 4x15 3 second hold
- Db pinwheel curls 4x8
- Standing calves murder
No conditioning today. Felt like shit, really light headed and had trouble feeling my body
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Delayed Tuesday to Wednesday
- Seated box jumps 8x3
- Bulg ss with 12kg kb in rack 3x10
- 45 degree back raise w 10kg plate btn 3x12
- Forearm supported leg raise 4x10
- 1 mile run 6:22
That run fucked me but i cut a chunk of time off from last week - Standing calf murder again…again and again until they grow.
Think the creatine loading is starting to work, feeling a tad full
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Lighting not so good but i feel a little thicker in the chest/shoulders
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Good session today, great even. Maybe not numbers wise but everything felt great and had a purpose
- Incline bench 3x max reps w 60kg
2a. Chin ups 4x12 (explosive concentric, slow eccentric. I call them ‘power’ chins)
2b. Bent over db rear delt fly 4x12 - Seated modified arnold press 4x10
4a. Barbell shrugs w 3 sec hold 3x10
4b. Bodweight dips 3x20 - Calves destruction
- Conditioning
3 rounds of 10 reps
Dbl kb: alternating cleans, push press, rows, mountain climbers
Tough little burner. The alternating cleans felt awesome but were an absolute soul stealer
Excited for some heavy lower body stuff tomorrow. Feeling conventional rack pulls because aesthetics
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Bodyweight is up about 2kg. Was 78/79 today at 80.9kg. Holding a little more water under the skin, could be from creatine loading but im happy with it. I feel thicker and more powerful, not heavier and slower. I’m happy to sit 12-14% and get a little bigger and stronger/powerful at the moment. Diet still good but heading in to summer i usually party a bit more which ends in eating more etc.
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Always a little tired on fridays are the 4am finish from the night before, so i need to take that into account
- Worked to a heavy triple on rack pulls, beltless. 200kg
- Db Bulgarian split squats 3x8 25kg each side
- Kb rdl 3x12 32kg each side
- 2x10-15 high rep ab circuit of sprinter sit ups, v ups, toe touches and hip-ups
- Seated calf brutality 5x20 with tibialis raises to failure in between
We’ll call the a day friends
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Hit up a little arms day today
1a. Tricep push down cable 4x12 plus dropset
1b. Db alternating curl 4x12 plus drop set
2a. Dips machine 4x10 plus 5 partials at lockout
2b. Ez bar curls 4x12 plus 5 partials in bottom
3a. Seated Incline curl 4x8
3b. Incline skull crushers 4x15
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Bfr curl machine 25/10/10/10
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Bfr tricep extn machine 30/15/15/15
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Calfes 5x10 big squeeze plus tib raise
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Conditioning
3 rounds
5 dbl kb swing/clean/front squat/push press
10 chins
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Fuck you, I mean, wow #allhomo
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Now i get why people say creatine works. I just needed to let all of it leave my body first haha
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Very much enjoying double KB variations in my conditioning work. Doesn’t take very many reps to spike the heart rate and i have a sneaking suspicion they could be the major suspect in my recent core and trap thickness spurt.
@MarkKO you were into kb for a bit yeah? Any major groups you feel these hit specifically? I feel like they also help me ‘move’ better through range of motion, for lack of a better word they help me ‘flow’ in any athletic movement
I was into kb sport. Didn’t hit much apart from quads and maybe glutes. It’s all about minimal tension and anaerobic capacity. Very, very poor way to build muscle.
What you’re doing is more rkc/strongfirst stuff I think which is all aboit explosiveness.
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Oh right, well bugger me I had no idea there were different types haha
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It’s like weightlifting (or PL) compared to strength training with a barbell. Weightlifting uses the barbell as the end of the sport, strength training uses the barbell as a means.
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Monday
- Cgbp worked to 95kg for 5
- Flat db press 2x max reps w 30kg dbs
3a. Barbell row 4x12 w 80kg
3b. Seated db cleans 4x12 w 7kg - Barbell shrugs 4x12 w 100kg
- Barbell curls 4x12 w 30kg
- Conditioning 2 rounds 10 reps deadlift, row, clean, push press, squat w 40kg and 90 sec rest
- Calf brutality
Took 50 minutes. Savagely pumped up by the end.
Looking forward to trying to PR my mile tomorrow
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Tuesday
- Box jumps w 2.5kg db in each hand 8x3
- KB OH reverse lunges 3x8 w 12kg each hand.
Why have i never done this? Full body stability exercise…shoulders and core got a pump and I genuinely had to concentrate on staying in control of the lunge. Joe D knows - 45 degree hypers 3x15 bodyweight with slow and controlled movement for a massive low back pump
- Forearm supported leg raise
- 1 mile run 6min 12sec. PR which nearly cost me my life, headphones went flat so the voices in my head got to me but i was on track for a sub 6min mile for about 1200m
- Seated calf death 5x20 with the only rest being tib raises to failure. Awful stuff.
Still, at 29 years old, 80kg and probably 12% bodyfat. A sub 6 mile is within my grasp.
It’s nice to feel athletic
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