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Weight now at 115,5 seeing cycle started , look like im in for a good time
Monday Deadlift:
Defict of two mats 170x4x6
RDL of two mats 100x2x20
Barbell Rows 80x4x12
DB Rows 30x2x20
Chins 3x10
Reverse Hyper 10x4x20
Wednesday Bench:
Chains bench 110+25 chains 4x6
Bufflo Bench 90x4x10
Incline DB prone row 40x4x10
KB Skull crushers 20x4x10
Friday squat:
Low bar squat 140x4x6
ssb pause 120x4x6
reverse hyper 20x4x15
Saturday:
OHP 50x4x12
Inline db 35x4x8
side lateral 10x4x20
Rear delt same
arms set 40x4x20 precher curl superset tricep pressdown 20x4x20 ( burnout last setup 1 arm preesdown , half weight,)
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Starting to feel good on deadlift and bench now. Weight is up to 118kg at night now, will have to see what we hit once the longer esters kick in. For my first time using dbol I fucking love it so far. Can't wait to start comp prep.
Monday Deadlift:
Deadlift of 3 mats 180x4x6
BB Row 85x4x12
Chins 4x8
Single arm row 30x4x20
Wednesday Bench:
Chains bench 115+25 chain 3x6 1x8
Bufflo bar bench 95x4x10
DB Incline prone row 35x3x15
KB skulcrushers 20x3x10
Friday Squat:
Low bar beltless 150x4x6
SSB Pause 130x4x5
Reverse Hyper 20x3x10
Saturday Bench assistance
OHP 55x4x10
Inlcine DB press 30x3x20
Upright row 30x4x15
Rear delt flys 10x3x20
rope press down 25x3x20
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Body weight around 120 at night. Training has been kicking arse early in the week. Sucked towards the end because of the flu.
Monday Deadlift:
Defict Deadlift 185x4x6
Stiff leg deadlift 120x4x10
BB Row 90x3x12 1x25
DB Row 40x2x20
Wednesday Bench:
Chains bench 120+25 chain 3x6 1x9
Bufflo bench 100x3x10
DB row 25x3x20
KB Skull crushers 14x3x20
Friday Squats:
Low bar squat 160x4x6
Have fucking test flu so just did working weight and called it a day
Satuday Bench assistance:
OHP 60x4x10
Upright row 40x4x12
Incline DB 20x2x25
Rear Delt /side delt super set
Bi's and Tricep super set
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Bodyweight sitting steady at 120 now. Starting to feel my groove on all lifts now. Still 15 weeks out will see how we go this prep.
Monday Deadlifts:
Defict deadlift 190x4x6
Stiff leg deadlift 125x2x12
BB Row 100x4x12
DB row 50x2x12
Reverse Hyper 10x4x20
Wednesday Bench:
Chains bench 125+25 chain 3x6 1x5 (fucking lower back cramped)
Bufflo Bench 105x4x8
Incline DB row 35x4x12
KB Skull Crushers 16x4x15
Friday Squats:
Low bar beltless 170x4x6
High bar pause 130x4x6
Revese hyper 20x4x15
Saturday Bench assistance
OHP 65x4x10
Fucked around with 12 inch log worked up to 100 kg
Rear Delt and side latteal super set
Ez curl curls and skull crushers super set
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Bodyweight still at 120 but leaner. Good week with some negatives. Hips are starting to play up. Hopefully chiro can assist me with this.
Monday Deadlift:
Defcit deadlift 195x4x6
BB Row 105x4x12
DB Row 65x3x6
Chins 4x8
Wednesday Bench
Chains Bench 130+25 Chains 3x6 1x5 Missed right at the top didn't fail on on side
Bufflo Bench 110x4x8
Incline prone row 40x4x8
KB skull crushers 20x4x12
Friday Squat
Squat 180x2x6 hip was sore so cut it there
Belt squat 40x2x12 Hip is still sore , seeing chiro tuesday hopefully can help.
Saturday Bench assistance:
OHP 70x4x8
Upright rows 40x4x12
Rear delt + side delt super set 15x4x12
prone curls 10x5x20
skull crushers 10x5x20
Barbell Curl 50x5x8
Tricep pressdown 40x5x8
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Originally Posted by
German89
120 kilos, right?
Yeah everything in this log is KG , i'm from Australia.
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Bodyweight at 121 dbol stops this week , prep starts in 2ish weeks
Monday Deadlift:
Going light seeing I spotted yesterday
RDL 120x4x10
Chins 3x10
Lat pull down 140x3x12
Row 150x3x12
Wednesday Bench:
135+25 chains bench 3x5
115x3x6 Buffflo Bench
Incline DB row 40x3x10
KB Skull Crushers 20x3x10
Friday Squat
Low bar 190x3x5
High bar pause squat 150x3x5
Saturdau Bench assistance:
OHP 75x4x8
Upright row 50x4x12
side laterals 10xx4x20
rear delt fly 10x4x20
rope press down 25x4x20
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So dbol finished last week so i'm down to 119 now. Seems to be sitting stable now thank fuck. Had a three day training week seeing the gym had a meet Saturday Sunday. Next week is going to be a bit of fun just a few heavyish triples.
Monday Deadlift:
Deficit deadlift 200x4x6
Deficit RDL 145x4x12
BB row 100x4x10
Chins 4x8
Reverse Hyper 10x4x15
Wednesday Bench :
Chains bench 140+25 chain 4,3,3
Bufflo Bench 120x3x6
Incline DB row 30x3x20
Skull crushers 14x3x20
Friday Squat
Beltless low bar 200x3x5
High bar pause 160x4x5
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Meet prep starts next week. Sitting at 120 now so have 5kg to gain in the next 11 weeks. Did a little bit of heavier training this week but still using no belt or wraps. Volume is going to go up a heap seeing prep is starting. I'm currently only posting once weekly as summary, if anyone has any questions about anything feel free to post here.
Monday Deadlifts:
Deficit deadlift 200x3 220x3 240x3
BB row 120x4x10
Chins 3x10
Wednesday Bench
Chains bench 130+25x3 140+25x3 150+25x3 155+25x3
Bufflo Bench 130x3x5
Incline DB row 40x3x12
KB skull crushers 20x3x15
Friday Squats
Beltless squats 200x3 215x3 230x3
High bar pause squat 180x3x3
Saturday bench assistance
OHP 80 3x5
Side laterals 15x3x12
Rear delts same
Arms supersets
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