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Dray 05-27-2013 05:29 AM

STR: no longer a dump stat

Main: Overhead Press 47.5kg x 5, 55kg x 5, 62.5kg x 6 (ss w/ chins & pullups)
Carry-over: Close Grip Bench Press 42.5kg x 10, 50kg x 10, 57.5kg x 10 ("")
Lats: Barbell Row 70kg x 10,10,10
Upper Back: Face Pull 60lbs x 20,20,20
Triceps: Lying Dumbbell Tricep Extension (2 DBs) 40lbs x 10,10,10
Biceps: Barbell Curl 35kg x 15,15,15

There was a bit of guesswork that went into this, but for the most part it's working out very well already. I might have underestimated my CGBP and BB rows capability, for example. But I'll just see how it goes.

Deadlifts (etc.) tomorrow.

leefarley 05-27-2013 09:19 AM

good start to the new workout dray, it looks very simlier to what you have been doing, correct me if i am wrong.

Soc 05-27-2013 09:25 AM

Great work, Dray.

Dray 05-27-2013 09:30 AM


Originally Posted by leefarley (Post 368010)
good start to the new workout dray, it looks very simlier to what you have been doing, correct me if i am wrong.

Thanks Lee (and thanks, Soc), but... nope. :)

I mean, there will still be some of the same lifts in there, and some of my choices for things like "triceps" or "biceps", say, will look familiar, sure. But the first two lifts are now always in ramping sets, not sets across, and it's basically an upper/lower (5/3/1 is in general I guess, but with this template, even more so).

And there's no rep goal thing going on. Also, each week will have different weights (and reps) for every major lift.

Unless I don't quite get what you mean, that is...

edit: And hey, even CGBP is basically new, just for starters! :D And face pulls for dat pump, bro! :p

Hunterace 05-27-2013 10:39 AM

Great work Dray! Nice start to the new routine! Crush it!!!

BendtheBar 05-27-2013 12:01 PM

Good work. Keep hard at it.

Dray 05-28-2013 04:53 AM


Main: Deadlift 117.5kg x 5, 135kg x 5, 155kg x 8
Carry-over: Front Squat 50kg x 10, 60kg x 10, 70kg x 10
Hamstrings: Lying Leg Curls 35kg x 15,13,11
Lower Back: Back Extension +5kg x 15,14,12
Abs: Kneeling Cable Crunch 80lbs x 13,12,10

Deads felt heavier than expected today, but I still got 8 on the "5+" set, so not a disastrous day, all in all.

I might have started front squats a bit heavy - not much experience doing them, especially at high reps - but I got through the 10 rep sets... just. :p

The weights I chose for the accessory stuff seem about right though.

Not a terrible workout. Just not awesome, is all. I'll settle for that. This time. ;)

Hunterace 05-28-2013 07:26 AM

Great work Dray! Strong pullin! Keep up the strong work!!!

leefarley 05-28-2013 04:22 PM

strong pulls dray.

BendtheBar 05-28-2013 07:53 PM

Ain't nothing wrong with that deadlift work. It will pay off.

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