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Old 11-10-2012, 12:13 PM   #1461
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Thanks guys. I am counting the bloody weeks until I can start gaining some muscle mass! I am considering something like the Doug Hepburn training method in 2013 when I have slimmed down enough and can safely gain weight without worrying about being lardy.

Cycle 3 Week 1 Session3
Another terrible squat session though this one was likely caused by the strain I got in my lower back during the warm up. Considered going home but did some more warm ups to see if I could continue. I could but my back is more than a bit stiff and sore. This resulted in my squat being very much a 'through the motions' experience with no real drive. I tend to recover fast so I may be able to train tomorrow. I'll make the call in the morning. Supposed to be doing Power Cleans which I love.

Squat
some warm up sets @ bar, 40, 60 and 75 - Tweaked back unracking 75kg!
90x3
100x3
112.5(247) x 4
120(264) x 1- Yikes! Should be smoking this but it was tough.
Paused squat
70kg: 2 x 5

OHP
warm ups @bar, 30 and 40
45x3
52.5x3
57.5x5 - Close to a pr actually.
45x10

Paused Bench
82.5kg: 4 x 4

Leg Press
200x8
220x8
240x8
260x8

Weighted Dips
20kg: 8, 6, 6, 5 - No energy by now

Calves
Pin 12: 3 x 12
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Old 11-10-2012, 12:22 PM   #1462
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Solid training as always K. Keep at it!
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Old 11-10-2012, 04:35 PM   #1463
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Just get back in there and do it!!!
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Old 11-10-2012, 05:01 PM   #1464
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Hope that strain is nothing that lingers.
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Old 11-11-2012, 12:33 AM   #1465
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Sorry to hear about the strain, Kuyt. Thats allot of volume even when your not injured! Baby it, let it heal, and get some!
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Old 11-11-2012, 05:50 AM   #1466
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Thanks guys. My lower back still feels a touch stiff so I've elected to rest it until my next scheduled session on Tuesday. I'll be doing bench and deadlift so my back needs the rest! Actually only doing 2 sessions next week so Thursday will be squat and OHP combined as normal. This is almost the same as a rest week as I will be off 5 days.
Weight is now 190.6 which is the lightest since my cut began.
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Old 11-11-2012, 06:04 AM   #1467
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Strong session Kuyt ... Hopefully that back problem is not that bad ...
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Old 11-12-2012, 12:58 PM   #1468
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Cheers Ravi! Back was still stiff today so I couldn't go heavy, hit squats or lift anything from the floor but fingers crossed I can return Wednesday for bench and deads and thursday for OHP and squat. Had an easier session today and kept my bench a couple of reps from failure so I should be ok on Wednesday.

Walked around town yesterday to get some exercise in instead of my training and probably walked around 4 miles!

Monday 12 Nov
Bench Press
60x8
70x8
80(176) x 8

Lat Pulldown
Pin 10: 3 x 8

Push Press
55kg: 3 x 8

Leg Extension
Pin 14: 3 x 12

Seated Calf Raise
35kg: 3 x 12

Double Hammer Curl
17.5kg: 3 x 8
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Old 11-12-2012, 01:05 PM   #1469
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Back tweaks are no joke. Look after it P.
Nice to see 190lbs, good going there...
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Old 11-12-2012, 02:27 PM   #1470
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How was your appetite after that "little" stroll?
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