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Old 11-10-2013, 09:55 AM   #61
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^ Aye, what he said. Visible biceps, just for starters. You're doing fine. Keep at it.
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Old 11-10-2013, 04:11 PM   #62
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Quote:
Originally Posted by fenrisulfr View Post
Don't be hard on yourself. You are not skinny fat. You have muscle. Put in the work and you'll hit your goals.
Quote:
Originally Posted by Dray View Post
^ Aye, what he said. Visible biceps, just for starters. You're doing fine. Keep at it.



Thanks Guys, I appreciate the support! I'll keep moving forward.
Doing lots of foam rolling, stretching daily to avoid injury.
When My squat gets a bit heavier I'm going to reduce the volume, and do 3 x 6, as my gluts, quads & calf's are far more developed compared to my upper body. you could even say I have a fat ass

I also need to decide if I should reduce the calorie surplus, as I'm carrying a fair amount of fat.


Today's Training


Squats 60kg x 5, 5, 5, 5, 5

Straight leg deadlift 40kg x 8, 8, 8

Deadlift 70kg x 5

BB Oh press 40kg its pissing rain & my lifting shack isn't tall enough to stand and press, I opted for seated press instead
Seated OH press 40kgx 5, 5, 3, failed in the 3rd set, reduced the load to 35kg x 5, 5.

BB Rows (lighter set) 40kg x 5, 5, 5, 5, 5

BB Curls 25kg x 8, 8, 8

Close Grip Bench 40kg x 8, 8, 8
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Old 11-10-2013, 07:23 PM   #63
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Keep charging hard.
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Old 11-12-2013, 09:13 PM   #64
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Great work, Syn. Sounds like you've got things pretty much sorted - awesome.
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Old 11-13-2013, 02:25 AM   #65
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Solid work syn!
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Old 11-13-2013, 03:49 AM   #66
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Solid work, keep at it Syn.
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Old 11-15-2013, 12:26 PM   #67
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last nights training

Squat 62.5 kg x 5, 5, 5, 5, 5

Bench 57.5 kg x 5, 5, 5, 4, 4 (no progress since last time)

BB Row 50 kg x 5, 5, 5, 5, 5 (feel this getting tough)

BB Shrugs 57.5 kg x 10, 11, 12

BB curls 25 kg x 10, 10, 10

Good Mornings 27.4 kg x 10, 10, 10
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Old 11-16-2013, 01:35 PM   #68
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today's training

Squats 65kg x 5, 5, 5, 5, 5

Straight leg deadlift 42.5kg x 8, 8, 8

Deadlift 75kg x 5

BB Oh press 40kg x 5, 5, 5, 5, 5

BB Rows (lighter set) 42.5kg x 5, 5, 5, 5, 5

BB Curls 27.5kg x 8, 8, 8

Close Grip Bench 42.5 kg x 8, 8, 8


new movement added
Dumbbell skull crushers 5kg x 8, 8, 8

(chose these because other moments hurt my elbow, its old martial arts injury)



Since I have been training properly - 6 weeks, Today was was the first day I went into training still feeling sore from the previous session, and I found squats to be a bit of a challenge but it was a good session.

I have gained 5lbs since the 25th of oct, not sure how much of this is fat/muscle, but my clothes feel a bit thighter

as I have been more muscular in the past, perhaps its muscle memory.

either way I will maintain the 300 calories surplus and review things at the end of the month
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Old 11-16-2013, 01:42 PM   #69
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Nice work mate.

What martial arts did you do? Or still do?
I have issues with my right ankle and left knee due to Thai boxing, using wraps when I squat stops my knee giving me any problems and my ankle only gives me trouble in the cold weather, was well worth it though
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Old 11-16-2013, 01:45 PM   #70
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Squats moving right along. Bench is at least holding steady and that can sometimes be progress too. Just keep plugging away and it'll come.

Haha. I'm 5' 7.5" and weight 210. I think I'm fat fat. It's all a journey. It's hard to have everything at once. Just keep making progress and see what happens.

Rock on.
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