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Old 05-31-2013, 07:59 AM   #21
Hunterace
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Much appreciated, OR 'n Lee. And now, back to business.


c1w1d4

As predicted, dem traps were letting me know aaaall about it today, lol. Even so, I wasn't going to let it get the better of me.


Main: Squat 90kg x 5, 102.5kg x 5, 115kg x 7 (wanted more, but... ouch)
Carry-over: Stiff-Leg Deadlift 72.5kg x 10, 87.5kg x 10, 102.5kg x 10
Hamstrings: Lying Leg Curls 37.5kg 2x10 (just), 36.25kg x 10 (went too heavy; oops)
Lower Back: Back Extension +7.5kg x 15,12,12
Abs: Hanging Knee Raise +3kg 3x12



Oof. SLDL in sets of 10 is a new kind of torture, heh.

Not much else to add. Got through it, and that'll do.
Great work Dray! Lol, I know the feeling, but it'll get better after a few sessions! Keep smashing!!!
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Old 05-31-2013, 08:08 AM   #22
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Yeah, high rep stiffies are brutal and so good for you. Keep smashing.
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Old 05-31-2013, 08:09 AM   #23
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Great work Dray! Lol, I know the feeling, but it'll get better after a few sessions! Keep smashing!!!
Yeah, this is the first time I've trained more than three times a week, just for starters.

And thanks. That's definitely the plan.


edit: Thanks, Off Road. Yep, they're a killer. Followed up with some more hamstring punishment, lol.
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Old 06-01-2013, 12:12 PM   #24
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Strong work man, Lower body day is a killer !
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Old 06-01-2013, 12:26 PM   #25
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Bringing the pain!
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Old 06-02-2013, 05:51 AM   #26
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nice lower day dray, hitting them hammies hard by the look of things.
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Old 06-03-2013, 05:33 AM   #27
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Thanks OHDL, Elite and Lee.


c1w2d1

Main: Overhead Press 52.5kg x 3, 60kg x 3, 65kg x 7 (3+)
Carry-over: Close Grip Bench Press 50kg x 8, 60kg x 8, 67.5kg x 12 (6 )
Lats: Barbell Row 80kg x 14,12,10
Upper Back: Face Pull 70lbs x 15,13,12
Lats Again: Chinups* x 6 ss/w Dumbbell Rows [ramping sets to] 46.2kg x 5
Triceps: Lying Dumbbell Tricep Extensions [2x40lb DBs] 3x10
Biceps: Barbell Curl 40kg 3x10



The strict press went incredibly well (more than double the minimum reps of 3!) and the CGBP felt way too easy at the top set, so I did double the prescribed reps. I really have underestimated my ability to do this lift. Oh well.

Forgot, however, to do any chinups/pullups between sets of pressing. Therefore, when I finally remembered, I did some chins supersetted with DB rows, just to get some more back work in. It will have to do. Oops.

But all in all, a good session. Focussing on the main lift primarily, then the carry-over secondarily, is the idea, and I think I've got the hang of that now. Starting to get into the 5/3/1 groove. Week by week, anyway.


edit: Discovered that the heaviest DBs we have at the gym are actually 46.2kg, not 45.5kg (they also have those, lol). The weights are totally arbitrary - just what they've salvaged at random from other places over the years. Ah well.
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Last edited by Dray; 06-03-2013 at 05:53 AM.
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Old 06-03-2013, 07:39 AM   #28
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smashed it, strong ohp and bb rows.
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Old 06-03-2013, 09:12 AM   #29
Hunterace
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Great workout Dray! Lots of strong training! Keep it up!!!
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But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
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Old 06-04-2013, 05:29 AM   #30
Dray
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Thanks, Lee and Hunter.


c1w2d2

Main: Deadlift 127.5kg x 3, 145kg x 3, 162.5kg x 5 (3+)
Carry-over: Front Squat 60kg x 8, 70kg x 8, 80kg x 6
Hamstrings: Lying Leg Curl 36.25kg x 12,12,10
Lower Back: Back Extension +10kg 3x15
Abs: Hanging Leg-Hip Raise* +4kg 3x10


* Apparently, that's what it's called.


Deads weren't quite with me today. But 5 out of 3 ain't bad. Fronts were on target, and all accessory lifts went up slightly.
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