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  1. #29
    Just measure the calf bro Zee Why Zee Zee's Avatar
    Join Date
    Jan 12 2016
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    Palazzo at Cypresswood
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    First heavy pull day while back on a surplus and training hard again. Nautilus row with 235lb for 4X6. Then 165lb for 4X10. Obviously I hit all my reps since I've done more last training cycle, but we're just getting started. Made a big structural change on hyper-extensions today. I did it while holding a 20kg dumbbell in each hand, so 40kg total, for 5 sets of 11, 11, 10, 10, 10.


    Actual PR on shrug machine somehow. Managed 2 and 1/2 plates a side for 4 sets of 10. Super strict and honest with myself on this. Followed with overhead cable curl with 25kg for 4 sets of 10, and then seated rope curls with 20kg for 10, 10, 10, 12. Nice. Ab crunch machine with 140lb for 3X9, a new PR, and leg press 2X6 to finish.


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    EDIT: Back the next day with a heavy push session. Starting with a PR on facepulls, 20kg for 5 sets of 13, 13, 13, 13, 14. Onto OHP. Last session I managed OHP with 40kg for 4X8 so today I busted out 45kg for 4 sets of 6. This was slightly harder. Went to a machine OHP, (at my secondary gym today), and did 30kg for 8, 35kg for 8, 8, and 30kg for 8 again. Alternative machine lateral raise apparatus with 25kg for 12, 12, 11.

    Finally doing some chest work with machine press, 60kg for 4X8, then to finish, overhead extensions with 24kg for 3 sets of 10.


    After my previous OHP session, for the first time in my life my serratus muscle had DOMS. Felt almost like bruised ribs, interesting sensation. I really hope I can add some weight and some reps to this lift. I'll put bench on the backburner. It hasn't done anything in a long time anyway.
    Last edited by Zee Why Zee Zee; Yesterday at 04:04 AM.
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