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  1. #381
    Guilty of espionage Deep Purple's Avatar
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    Pics of physique?

  2. #382
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Tenth push workout back. Cross body chest press, 35kg for 10, (adding one rep here), 40kg for 8, & 45kg for 12, going up two reps here. 35kg for 10 to finish. OHP, 18kg for 8, then 22kg for 3 sets of 7, 7, 7, adding one rep to the first set.


    JM Press with 25kg for 10, 11, 10, adding a rep to the first & second set. Paused laterals with 8kg for 10, 10, 11, adding a rep to the first. Bar pushdowns, 20kg for 12, then 25kg, heavier than ever, for 11, 10.


    Reverse pec deck, 40kg for 8, then 40kg for 10, then 45kg for 9, 9, adding a rep to the last set.


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    Ninth pull day. Hammerstrength pulldowns, 60kg for 8, 70kg for 6, 80kg for 8 & 70kg for 10. Leg curls with 65kg for 8, then increasing weight, 75kg for 8, 9, 8, & then 55kg for 13. Inverted rows with 5kg on my chest for 10, 10, 9, adding a rep to the first & second set.


    Leg press with 110kg for 6, 7, 7, adding a rep to the second & third set. Concentration curls 12kg for 9, 14kg for 11, 10, adding a rep to the first heavy set, & concentration curls, 10kg for 10, then 12kg for 11, 10, adding a rep to the first set.
    Last edited by Zee Why Zee Zee; 2021-05-19 at 09:07 PM.

  3. #383
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Eleventh push workout. Starting with cross body chest press, 40kg for 9, 9, & then 50kg, new weight I've not touched before, for a top set of 10. Back down to 40kg for 9 for final set. OHP, 18kg for 8, then 22kg for 3 sets of 8, 8, 7, adding a rep to the first & second heavy sets. I didn't necessarily expect this considering how hard the last session was, but I'd really like to have those 24kg dumbbells in my hands soon.


    JM Press with 25kg for 11, 11, 12, adding a rep to the first set & two to the last set. Paused laterals with 8kg for 10, 10, 12, adding a rep to the last set. Bar pushdowns, 20kg for 12, then 25kg for 11, 11, adding a rep to the last set.


    Reverse pec deck, 40kg for 8, then 45kg for 10, 9, 10, great session for this movement.


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    Tenth pull day. Hammerstrength pulldowns, 70kg for 7, 7, 80kg for 9 & 70kg for 10. Leg curls with 65kg for 8, then 75kg for 9, 9, 8, (adding one to the first heavy set), & then 55kg for 14, adding one here. Inverted rows with 5kg on my chest for 10, then with 10kg for 7, 7, pretty happy with this.


    Leg press with 110kg for 7, 8, 7, adding a rep to the first & second set. Concentration curls 12kg for 9, 14kg for 11, 11, adding a rep to the last set, & concentration curls, 10kg for 10, then 14kg for 7, 7, decided to make a big weight jump but still feeling good.
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  4. #384
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Twelfth push workout, this marks 6 weeks since I started training again since getting out of hospital. Cross body chest press, 40kg for 9, 45kg for 9, (replacing 40kg for 9), & 50kg for 12, increasing two reps from last session. 40kg for 9 to finish. OHP, 20kg for 6, then 24kg for the first time, for 6, 6, (absolutely all out), then 22kg for 8 to finish.


    JM Press with 25kg for 12, 12, 12, adding a rep to the first & second set. Paused laterals with 8kg for 10, 11, 12, adding a rep to the second set. Bar pushdowns, 20kg for 12, then 25kg for 12, 11, adding a rep to the first heavy set.


    Reverse pec deck, 40kg for 9, (replacing 40kg for 8), then 45kg for 10, (replacing 40kg for 10), then 50kg for the first time for 9, 9, feeling very happy with this session.


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  5. #385
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Twelfth pull day. Hammerstrength pulldowns, 70kg for 7, 7, 82.5kg for 9 & 70kg for 9, (must've been pretty tired because that was all I could muster). Seated leg curls with 65kg for 8, then 75kg for 9, 10, 10, (adding a rep to the second heavy set & two to the heavy third set), & then 55kg for 15, adding one rep here. Inverted rows with 10kg on my chest for 7, 8, 8, good improvement here.


    Leg press with 110kg for 7, 8, 7 - I think I'll use a different machine because at this weight my back is feeling slightly uncomfortable on this machine. Concentration curls 14kg for 8, then 16kg, going heavier than ever, for 7, 7, & concentration hammer curls, 10kg for 10, then 14kg for 8, 8, adding a rep to both heavy sets here.
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  6. #386
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    I was a little slack on the log these past couple weeks. I did take 5 days off but other than that I've still been lifting. Yesterday's push workout: Cross body chest press, 45kg for 9, 9, then 55kg for 10. 40kg for 10 to finish. OHP with 20kg for 6, then 24kg for 8, 7, & 22kg for 7.


    JM Press with 25kg for 13, then 30kg for the first time, for 8, 8. Paused laterals with 9kg for 8, 8, 9. Bar pushdowns, 22.5kg for 12, then 27.5kg for 10, 10, going up in weight on all sets on these.


    Reverse pec deck, 40kg for 10, then 50kg for 9, 10, 9.


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    Pull day, hammerstrength pulldowns with 70kg for 7, 7, then top set 82.5kg for 9, then 70kg once more for 10. Today I did leg press second, 185lb for 9, 9, 10. Inverted rows with 10kg on my chest for 8, 8, 9.


    Leg curls, 70kg for 8, 80kg for 9, 9, 9, PR adding a rep to the third set, & then down to 60kg for 14, adding a rep here too.


    Bicep work. Concentration curls with 14kg for 8, then 16kg for 8, 9, adding a rep to the last set. On concentration hammer curls, 10kg for 10, then 14kg for 9, 9, adding a rep to the first heavy set.
    Last edited by Zee Why Zee Zee; 2021-06-13 at 04:17 AM.
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  7. #387
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Didn't log my last push & pull sessions but they went ok, push more-so than pull. Just did a push session about an hour ago, went really well. Cross body chest press, 45kg for 9, 50kg for 9, (adding a rep on last session), then 55kg for 12, sickening top set PR, gonna try 60kg on my top set next session. 40kg for 12 to finish. OHP with 20kg for 6, which felt great so I tried the 26kgs for the first time, which went about as well as it could've gotten: two sets of 6, 6, & then 22kg for 7 to finish.


    If that wasn't enough, I hit JM Press with 30kg for 3 sets of 9, 10, 10, adding a rep on every set on last session. Paused laterals with 9kg for 9, 9, 8 - obviously adding a single rep on one set here is excellent. Bar pushdowns, 22.5kg for 12, then 27.5kg for 11, 12, adding two reps to the last set.


    Reverse pec deck, 40kg for 10, then 50kg for 10, then going up to 55kg which I've never touched before for 8, 9.


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  8. #388
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Pull day from yesterday. Hammerstrength pulldowns with 70kg for 8, 80kg for 6, then top set 85kg for 8 & a half, couldn't quite get it. 70kg afterwards for 10. Leg curls, 75kg for 8, then heavier than ever, 85kg for 9, 8, 8, then down to 60kg for 16, adding a rep here too. Inverted rows with 10kg on my chest for 10, 9, 9, another PR. Leg press next, 200lb for 8, 9, 10.


    Bicep work. Concentration curls with 14kg for 8, then 16kg for 9, 9. On concentration hammer curls, 10kg for 10, then 14kg for 9, 9, no progress on this one.

  9. #389
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Another push workout completed. Cross body chest press, 50kg for 9, (replacing 45kg for 9), 50kg for 9 again, then 60kg for the first time, top set, hitting it for 10. 40kg for 13 afterwards. OHP with 20kg for 6, then 26kg for 6, 6, & then 22kg for 8.


    JM Press with 30kg for 3 sets of 10, 10, 11, adding a rep to the first & last set, great day for this. Paused laterals with 9kg for 9, 9, 9 - somehow adding a rep to the last set. Bar pushdowns, 22.5kg for 12, then 27.5kg for 12, 12, adding a rep to the first heavy set.


    Reverse pec deck, 45kg for 10, then 55kg for 8, 9, 8, excellent pump as always.


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    Pull day. I'm going on a trip out of town tomorrow & I'll be away for 5 days, so wanted to make this count. Hammerstrength pulldowns with 70kg for 8, 80kg for 6, then top set 85kg for 9. 70kg afterwards for 10. Leg curls, 75kg for 8, then 85kg for 9, 9, 9, adding a rep to the second & third sets, then down to 65kg for 14 for the backoff set. Inverted rows with 10kg on my chest for 10, 10, 9, adding a rep to the second set. Leg press next, 210lb for 6, 7, 7, crazy how the reps drop off with just a little weight added.


    Bicep work. Concentration curls with 14kg for 8, then 16kg for 10, 9, new PR. On concentration hammer curls, 10kg for 10, then 14kg for 10, 9ish but couldn't finish the rep with my right arm.
    Last edited by Zee Why Zee Zee; 2021-06-23 at 06:20 AM.

  10. #390
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Back from out of town & the universe has decided not to punish me for my last workouts being a whole week ago. Cross body chest press, 50kg for 9, 9, then 60kg for 11 reps, PR. 45kg backoff set for 10 reps after. OHP with 22kg for 6, then 26kg for 6, 5, (looks like not having the weight in my hands for a few extra days didn't work too well on this lift), & then 22kg for 8.


    JM Press with 30kg for 3 sets of 11, 11, 11, adding a rep to the first two sets, crazy stuff. Paused laterals with 9kg for 9, 9, 9. Bar pushdowns, 22.5kg for 12, then 27.5kg for 14, 11, adding two whole reps to the first heavy set.


    Reverse pec deck, 45kg for 10, then 55kg for 9, 9, 9, adding a rep to two sets here, excellent.


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    Pull day. Hammerstrength pulldowns with 70kg for 8, 80kg for 6, then top set 90kg for 6, then 70kg for 10. Leg curls, 75kg for 8, then 85kg for 9, 10, 10, adding a rep to both the second & third sets, then 65kg for 14 for the backoff set. Inverted rows with 10kg on my chest for 10, 10, 10, adding a rep to the final set. Leg press next, 210lb for 7, 7, 8, adding a rep to the first & last set.


    Bicep work. Concentration curls with 14kg for 8, then 16kg for 10, 9 once again. Concentration hammer curls, 10kg for 10, then 14kg for 10, 9.
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  11. #391
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push workout completed. Cross body chest press, 50kg for 9, 9, then 60kg for 12, successfully adding another rep on this. It just goes to show what I'm doing right now is pretty close to optimal for this progress to occur, despite it being low volume by almost anybody's standards. 45kg for 10 afterwards. OHP with 22kg for 6, then 26kg for 7, 6, adding a rep to the first heavy set, & then 22kg for 8. Really glad about adding a rep here.


    JM Press with 30kg for 3 sets of 12, 12, 11, adding a rep to the first & second set, great day for this. 30kg is the heaviest the fixed weight barbells go so I might need to go to a bench press station & load an olympic bar up soon to try out 35kg. Paused laterals with 9kg for 9, 10, 9, managing to add a rep to the second set. Bar pushdowns, 22.5kg for 12, then 27.5kg for 13, 12 - last session when I did 14, 11 I was at a different station where the cable weights weigh the same but the attachment is fixed at a high height, higher than the highest option in my regular station, & I think that helped very marginally, like 2%.


    Reverse pec deck, 45kg for 10 was extremely difficult on my left side. I tried again with 55kg & just did 5. I told a trainer that the weight distribution isn't even on both sides & they put an out of order sign on it & I used a different pec deck from s different brand unfortunately. 49kg for 9, 9, then rest pause set of 4 to make up for the second set only getting 5 reps due to the asymmetry in tension.
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  12. #392
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Pull day done today. Hammerstrength pulldowns with 70kg for 8, 80kg for 6, then top set 90kg for 7, adding a rep to this one, then 70kg for 10. Leg curls, 75kg for 8, then 85kg for 10, 10, 10, adding a rep to the first heavy set, then 65kg for 14 for the backoff set. As my strength goes up I may need to go down to two top sets. I can thrash my hamstrings with 85kg in a way I could never hope to achieve back when I was doing 55kg. Inverted rows with 15kg on my chest for 7, 7, 7 - This is a problem because the sides of the weights touch my arms at the bottom of the lift, which will only worsen when I move to 20kg on my chest, so I'll need to bite the bullet eventually & change rowing exercises.


    Leg press with the kilogram machine, (star trak), I used to use but with my feet further down to hit my quads harder. Last time I did 80kg for 8, 8, 8 & today I hit 90kg for 9, & 100kg for 8, 9, big jump.


    Bicep work. Concentration curls with 14kg for 8, then 16kg for 10, 10, adding a rep to the final set. Concentration hammer curls, 10kg for 10, then 14kg for 10, 10, also adding a rep to the final set.
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  13. #393
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push workout - Cross body chest press, 50kg for 9, 55kg for 8, then 65kg, heavier than ever before, for 8 reps. 45kg for 11 after. OHP with 22kg for 6, then 26kg for 8, 6, adding a rep to the first heavy set, & then 22kg for 8. Wonderful to add a rep on the top set on OHP two sessions in a row.


    JM Press with 30kg for 3 sets of 13, 13, 12, adding a rep to all 3 sets here. Paused laterals with 9kg for 9, 11, 9, managing to add a rep to the second set once again. Bar pushdowns, 25kg for 12, then 27.5kg for 14, 13 - done at the marginally easier station out of necessity.


    Reverse pec deck, 45kg for 10, then 55kg for 10, 10, 9, adding a rep to the first & second set, very happy with this.


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    Pull day finished a couple hours ago. Hammerstrength pulldowns, 70kg for 8, 80kg for 7, then top set 90kg for 8, adding a rep there, then 70kg for 10. Leg curls, 75kg for 8, then 90kg, heavier than ever, for 9, 9, 8, then 65kg for 15 for the backoff set. Inverted rows with 15kg on my chest for 7, 8, 8, adding a rep to the second & third sets.


    Leg press with the pound machine, hitting 210lb for 3 sets of 8, 8, 8.


    Bicep work. Concentration curls with 14kg for 8, then 18kg for 7, 7, first time touching this weight. I need to think about this because the contraction was good but very slightly dulled by the slightly heavier weight hitting my body earlier in the ROM than a lighter, smaller, weight would. I don't like preacher curls because I feel most preacher benches are retarded in that the angle is too great & so put too much unnecessary pressure on the joint. So I'll have to think of something. Concentration hammer curls, 12kg for 9, then 14kg for 11, 10, adding a rep on the first heavy set, but couldn't complete the 10th rep with my left arm on the final set.
    Last edited by Zee Why Zee Zee; 2021-07-07 at 05:38 AM.
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  14. #394
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push workout - Today marks 3 months since I got out of hospital. I'm up about 8kg since then. Normally that would be a bit too much weight to gain in 13 weeks but considering how shrunken down I was I think it was about right.


    Cross body chest press, 50kg for 9, 55kg for 8, then 65kg, managing to add a rep & hit 9 reps. 45kg for 12 reps after. OHP with 22kg for 6, then 26kg for 8, 7, adding a rep to the second heavy set, & then 22kg for 8 - this was pretty all-out due to the difficulty of the heavy sets.


    JM Press with 30kg for 3 sets of 13, 13, 12 - I should've bit the bullet & added weight. I'll need to do these with an olympic bar plus added weight eventually, (the heaviest fixed bars are 30kg - there are heavier fixed bars but they're located a good distance away), so I might as well accept reality & stop using a fixed barbell now that I've hit the weight cap. Once I switch to doing these on a bench, I'll do laterals first while I'm still using a bench at the dumbbell area - unfortunately it's a busy gym. Paused laterals with 9kg for 9, 11, 10, managing to add a rep to the final set. Bar pushdowns, 25kg for 12, then I said screw it & upped to 30kg for the heavier sets, which I managed for 12, 11, pretty good.


    Reverse pec deck, 45kg for 10, then 55kg for 10, 10, 10 - I'm not even certain this was a PR or if I simply tried harder because it was the most brutal it's ever been lol.


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  15. #395
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Pull day done yesterday. Hammerstrength pulldowns, 70kg for 8, 80kg for 7, then 90kg for 8 & a half, definitely slight improvement from last session, then 70kg for 10. Leg curls, 80kg for 8, then 90kg, for 9, 10, 8, adding a reo to the second heavy set, then 65kg for 15 for the backoff set. Inverted rows with 15kg on my chest for 8, 8, 8, adding a rep to the first set.


    Leg press with the pound machine, hitting 210lb for 3 sets of 8, 9, 9, adding a rep to the second & third sets.


    Concentration curls with 14kg for 8, then 18kg for 8 7, adding a rep on the first heavy set. I focused on touching the inside part of the dumbbell to my chest instead of abdomen to ensure good ROM. I did the same thing on concentration hammer curls, 12kg for 9, then 14kg for 11, 8 - can see it cost me a couple reps on the last set, but all worth it.


    I did 1 set of spider curls on an incline bench after & it's amazing how bad it felt compared to the concentration curls I do. Very little muscular contraction, the feeling of shortening & lengthening the muscle under load was just garbage compared to my regular curls.
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  16. #396
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push workout - Cross body chest press, 55kg for 8, 8, then 65kg, managing to add a rep agian & hit this for 10. 45kg for 12 reps after. OHP with 22kg for 6, then 26kg for 8, 6 - lost a rep on the second heavy set, & then 22kg for 8.


    JM Press with 35kg with an olympic bar on a bench press station - this went great! I managed it for 9, 9, 9, not a big drop in reps considering the extra load. Perhaps I'll be using 40kg in a couple of months. Paused laterals with 9kg for 9, 12, 10, managing to add a rep to that middle set. Bar pushdowns, 25kg for 12, then 30kg for the heavier sets, which I managed for 12, 12, adding a rep to that last set.


    Reverse pec deck, 45kg for 10, then 55kg for 10, then 60kg for 9, 8, pretty happy with this. I do 2 second positives on this movement hence why the reps aren't as high as you might expect.
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  17. #397
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Pull day. Hammerstrength pulldowns, 70kg for 8, 80kg for 7, then 90kg for 9, PR then 70kg for 10. Leg curls, 80kg for 8, then 90kg, for 9, 10, 9, adding a rep to the last heavy set, then 65kg for 12 for the backoff set, but performing the concentric slowly instead of explosively. Inverted rows with 15kg on my chest for 8, 9, 8, adding a rep to the middle set.


    Leg press with the pound machine, hitting 210lb for 3 sets of 8, 10, 9, adding a rep to the second set from last session.


    Concentration curls with 14kg for 8, then 18kg for 8 7, no progress from last session. Concentration hammer curls, 12kg for 9, then 14kg for 8 - at this point with no PR on the cards I just went to a couple of seated curl machines & tried them out. The one with my elbows up high, curling past my head, was pretty good.
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  18. #398
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day. Cross body chest press, 55kg for 8, 8, then 65kg for 11, once again managing to add a rep on my last session here. 45kg for 13 reps after. OHP with 22kg for 6, then 26kg for 8, 7 - tried for 8 on the second heavy set & failed, & then 22kg for 8. I could've gone for 9 on the last set with 22kg but assessing my performance on here & what happens when I train at certain intensities, I don't want to be grinding on 3 sets on this exercise. Grinding on the two heavy sets with two slightly easier sets, with 2X a week frequency, seems to be the right place to be.


    JM Press, 35kg with the oly bar, for 10, 10, 9, adding a rep to the first & second set. Crazy stuff, very happy with the progress on this exercise. Paused laterals with 9kg for 10, 12, 10, managing to add a rep to the first set, (not meant to be a 10 RPE this set). Bar pushdowns, 25kg for 12, then 30kg for the heavier sets, which I managed for 13, 12, adding a rep to the first set.


    Reverse pec deck, 45kg for 10, then 60kg for 9, 9, 8, pretty happy with this. Pic below. 6'0, 183.5lb morning weight with no food or drink. Play button is because I couldn't take a clear photo due to not being able to stop my hand from shaking, so I took a 4 second video & just did a screenshot of that.





    Pull day. Hammerstrength pulldowns, 70kg for 9, (adding 1 rep, I've been capable of that for ages but now I'm able to do it with the same RPE as 8 reps was a couple weeks ago), 80kg for 7, then 92.5kg for 8, then 70kg for 10.


    Leg curls were strange. 80kg for 8, 8, (I'm changing my 5 sets of leg curls from 1 acclimation set before 3 heavy sets & 1 backoff set to 2 acclimation sets, 2 heavy sets & 1 backoff set as the weight progresses), then 90kg, for 10, 9, no progress despite the slightly lessened fatigue from the set before this being 80kg Backoff set with 65kg for only 8, again performing the concentric slowly for this specific set. Analysis: It's not the switch from 1 to 2 acclimation sets because it wouldn't be rational for my performance to drop from this change where the work I did prior was actually easier. Last workout was the first time I did the concentric as slowly as I did on the backoff set, so it seems that method of lifting has taxed my hammies more than lifting explosively on every set. I'll think about this & decide what to change.


    Inverted rows with 15kg on my chest for 9, 9, 8, adding a rep to the first set. Leg press with the pound machine, hitting 210lb for 3 sets of 9, 10, 10, adding a rep to the first & last sets from last session. Next session, time to play with 225lb on this machine.


    Concentration curls with 14kg for 8, then 18kg for 9, 7, adding a rep to the first heavy set. Concentration hammer curls, 12kg for 8, then 14kg for 8, 7, (with the new form of touching the weight to my chest & not my abdomen). I've reconsidered my thoughts last session that it was a bad day on this exercise - in reality this is just what I'm able to do with this form factored in.
    Last edited by Zee Why Zee Zee; 2021-07-17 at 10:11 PM.

  19. #399
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day. Cross body chest press, 55kg for 8, 8, then 65kg for 12, managing to add a rep on my last session yet again. 70kg next session which I'm looking forward to. 45kg for 13 reps to finish. OHP with 22kg for 6, then 26kg for 9, 5 - never hit 9 reps before with this weight but as you can see it completely fucked me up for the next set. 22kg for 8 to finish here. I think perhaps I should do two acclimation sets, a single all out set & then a backoff set in the future.


    JM Press, 35kg with the oly bar, for 10, 11, 10, adding a rep to the second & third set. I'll get a bit stronger still & then I'll be on 40kg. Paused laterals with 9kg for 10, 13, 10, managing to add a rep to the top set, & confirming to myself that I'm going to increase the weight to 10kg dumbbells next time. Bar pushdowns, 25kg for 12, then 30kg for 13, 12, tried for 13 on the last one but couldn't lock it out.


    Reverse pec deck, 45kg for 11, then 60kg for 10, 9, 9, adding a rep to the first & third set.
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  20. #400
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Pull day. Hammerstrength pulldowns, 70kg for 9, 80kg for 7, then 92.5kg for 8.5, going for 9 but couldn't quite get the muscle short, then 70kg for 10.


    Leg curls, removing one set based on previous performances. 80kg for 8, then 90kg, for 10, 10, adding a rep to the second heavy set - though it's disputed I should even count it due to my doing 1 fewer sets prior to this. Backoff set with 65kg for 9 with slow concentric, adding a rep. Absolutely nothing makes the point about the hamstring being the bicep of the leg more clear than hamstring curls with a slow concentric. I think fast & slow concentric are both good on this. Slow means you're using pure muscle to finish each rep, utilising pure flex to put the muscle in it's shortest position. Fast concentric means you can use heavier weight in the position you can handle it, when the muscle is lengthened at the start & first portion of the ROM of each rep, & also perform a heavy negative from the peak tension of each rep.


    Inverted rows with 15kg on my chest for 9, 9, 9, adding a rep to the third set. Leg press with 225lb for the first time, 3 sets of 7, 8, 9.


    Concentration curls with 14kg for 8, then 18kg for 9, 6, totally fell apart on that last set. Concentration hammer curls, 12kg for 8, then 14kg for 8, 8.

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