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Old 01-14-2014, 01:49 PM   #311
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Quote:
Originally Posted by TobesLCFC View Post
How have you managed to keep volume so high? I've been cutting for 3 weeks, it's so hard to do marathon sessions.
For me it's not the volume that suffers but my strength All volume takes is endurance, and I've got plenty of that. Good luck on your cut, you'll look great
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Old 01-14-2014, 03:26 PM   #312
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Nice progress man.
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Old 01-14-2014, 11:54 PM   #313
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Quote:
Originally Posted by BendtheBar View Post
Nice progress man.
Thanks man. I'm gonna have a small diet break for now. I'm getting so hungry all the time I can't handle it. Gotta eat at maintenance for a while. Luckily there's still time until summer and besides I'm already in pretty good shape bodyfat-wise
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Old 01-15-2014, 06:42 AM   #314
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Wednesday 15.1.2014 - Leg Lunacy

Squat
170 kg x 7 (+10 kg, -4 reps)
160 kg x 9 (+10 kg, -1 rep)
150 kg x 10 (+2 reps)
140 kg x 9 (-1 rep)
130 kg x 12 (-10 kg, +2 reps)
130 kg x 10
Extra set because the first one was low reps.

Leg Press
260 kg x 12 (+10 kg, +1 rep)
260 kg x 8 (+10 kg)
240 kg x 11 (+3 reps)
240 kg x 12 (+20 kg, +2 reps)
240 kg x 10 (+20 kg, +2 reps)

Standing Calf Raise
15 x 17 (+2 reps)
14 x 10 (+1 rep)
13 x 9 (+1 rep)
12 x 9 (+1 rep)
11 x 9 (-1 rep)

Seated Calf Raise
40 kg x 11 (+1 rep)
40 kg x 9
35 kg x 11 (+1 rep)
35 kg x 11
35 kg x 9 (+5 kg, -3 reps)

These last two were just to get a big pump before leaving the gym:

Leg Extension
4 x 25
4 x 10
3 x 15

Leg Curl
4 x 31
4 x 7
3 x 11

Today was supposed to be shoulders, but I was feeling mad after a mishap when my car ran out of gas in the middle of the highway and I decided to vent by doing legs instead. I'm gonna switch my order to: chest, back, shoulders, legs, arms because I think doing shoulders after chest is not allowing for enough recovery for the triceps in between.

I'm also gonna eat what I want for a while, because it's miserable being hungry all the time. Then I'm gonna continue the diet when I feel up to it again.
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Last edited by mohiz; 01-15-2014 at 06:45 AM.
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Old 01-15-2014, 06:46 AM   #315
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Damn, dem squats. Great work all over, as well.
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Old 01-17-2014, 01:23 PM   #316
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Thursday 17.1.2014 - Deltoid Demolition

OHP
52.5 kg x 11 (-2.5 kg, +3 reps)
50 kg x 9
45 kg x 9
40 kg x 12 (+1 rep)
40 kg x 8 (-1 rep)

Seated DB Press
20 kg x 13 (+3 reps)
20 kg x 7 (+2.5 kg, -3 reps)
15 kg x 13 (+2 reps)
15 kg x 11 (-1 rep)
15 kg x 11

Side Laterals
15 kg x 13 (+3 reps)
15 kg x 10
15 kg x 9 (+2.5 kg, -5 reps)
12.5 kg x 15 (+4 reps)
12.5 kg x 13 (+2 reps)

Strict 1-sided Laterals
7 kg x 12 (+1 kg, +1 rep)
6 kg x 13 (+6 reps)
6 kg x 12 (+1 kg)
6 kg x 12 (+1 kg)
6 kg x 11 (+1 kg, -2 reps)

Upright Row
40 kg x 10 (+5 kg, -1 rep)
35 kg x 11 (+3 reps)
35 kg x 8 (+5 kg, -3 reps)
30 kg x 14 (+4 reps)
30 kg x 11 (+2.5 kg, +1 rep)

BB Shrug
80 kg x 20 (+9 reps)
90 kg x 10 (+10 kg)
80 kg x 10 (+10 kg, -1 rep)
80 kg x 10 (+10 kg)
70 kg x 12 (+10 kg, -2 reps)

BTB Shrug
80 kg x 7 (+20 kg, -7 reps)
70 kg x 9 (+10 kg, -2 reps)
60 kg x 11 (+2 reps)
55 kg x 13 (-5 kg, +4 reps)
55 kg x 12 (+5 kg, -2 reps)

Face Pull
12 kg x 8
11 kg x 9
10 kg x 10
9 kg x 13 (+2 reps)
9 kg x 12 (+2 reps)

Bulldozer Laterals
12.5 kg x 23, 20, 24, 24, 21

Tried 1 minute even rest intervals but it's too much of a hassle with the stopwatch.
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Old 01-17-2014, 01:43 PM   #317
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Friday 17.1.2014 - Mirror Muscle Mayhem

Triceps Dip
30 kg x 13 (+4 reps)
30 kg x 8 (+5 kg, -2 reps)
25 kg x 10 (+5 kg, -1 rep)
20 kg x 10 (+5 kg)
15 kg x 9 (+5 kg, -1 rep)

CGBP
65 kg x 9
60 kg x 7 (-2 reps)
55 kg x 9
50 kg x 9 (-3 reps)
45 kg x 11 (-5 kg)
40 kg x 13 (extra set)
Since I lost some strength, I added an extra set. It was probably just because I trained my delts yesterday, so the front delts were fatigued.

DB Skullcrusher
40 kg x 10 (+1 rep)
40 kg x 7 (+5 kg, -4 reps)
35 kg x 8 (-2 reps)
30 kg x 9 (-5 kg, +2 reps)
30 kg x 10 (-1 rep)
The heaviest set was improved, but I screwed up the rest by not reducing the weight on the second.

BB Curl
45 kg x 10 (-1 rep)
40 kg x 11
35 kg x 12 (+1 rep)
35 kg x 8
30 kg x 12 (+2 reps)

Hammer Curl
20 kg x 13 (+2 reps)
20 kg x 11 (+2 reps)
20 kg x 9 (+2.5 kg, -2 reps)
17.5 kg x 12 (+1 rep)
17.5 kg x 12 (+1 rep)

Strict Incline Curl
10 kg x 12
10 kg x 9
9 kg x 10 (+1 rep)
8 kg x 13 (+2 reps)
8 kg x 12 (+1 kg, -1 rep)

Wrist Curl
60 kg x 9 (+1 rep)
50 kg x 12 (+1 rep)
45 kg x 12 (-1 rep)
45 kg x 11 (+1 rep)
40 kg x 13 (-1 rep)

Reverse Wrist Curl
9 kg x 15 (-1 kg, +7 reps)
9 kg x 10 (+1 kg)
8 kg x 9 (+1 kg, -2 reps)
7 kg x 13 (+1 kg, +2 reps)
6 kg x 15 (+1 kg, +2 reps)

Sit-up with Weight behind Neck
20 kg x 11 (+3 reps)
15 kg x 10 (+2 reps)
10 kg x 11
5 kg x 15 (+1 rep)
5 kg x 11 (+2 reps)

Standing Cable Crunch
50 kg x 11 (+3 reps)
50 kg x 8 (+5 kg, -5 reps)
45 kg x 14 (+3 reps)
45 kg x 11
45 kg x 12

DB Curl
15 kg x 21
12.5 kg x 21
10 kg x 21

Standing DB Triceps Extension
20 kg x 24
20 kg x 14
17.5 kg x 6

Hanging Leg Raises
whatever
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Old 01-17-2014, 01:47 PM   #318
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Pretty intense workouts, Mohiz! Going well by the looks of it.
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Old 01-17-2014, 04:57 PM   #319
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Beasting this brosplit. What are your plans for the next bulk? I might try a brosplit at some point.
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Old 01-18-2014, 10:22 AM   #320
mohiz
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Thanks.. I've no plans that far yet. I'm prolly gonna stay with the split though because of the variety. One thing I do know is that I'll never ever bulk that fat again. Max 15% BF I'd say.
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