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  1. #361
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Pull day done today. Pullups for 8, then archer pullups for 5, then a top set of 8, then 6, then pullups for 8. Nice to see a PR on that top set. Inverted rows with bodyweight for 15, then 5kg added weight for 15, then bodyweight for 13, totally lost steam there.


    Concentration curls with 12kg for 10, 15kg for 11, 10, then 12kg for 10, PR added rep to the top set. Concentration hammer curls with 12.5kg for 10, 11, 11, solid PR. Reverse flys with 15.5kg for 8, 10, 11, 11.


    Bodyweight leg extensions for 3 sets of 7, PR. I did these with 13.5kg dumbbells in each hand resting on my thighs & this felt much better. Even with 10kg close to my knees it just wasn't enough weight to really fix the problem of my knees tipping up when I get really far back, but this amount of weight is great. Nordic leg curls for 5 sets of 7.


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  2. #362
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    ^Push day done the next day, 3 days prior to writing this now. Didn't log but I'll log the next push day tomorrow.



    Pull day just completed a few minutes ago. Pullups for 8, then archer pullups for 5, then 8, 7, PR adding a rep to the last set, then one more set of pullups for 8. Inverted rows for 15, then 14 with 5kg added, then 13 with bodyweight again. Shit, keep losing steam by here due to the fatigue from pullups.


    Anyway, bicep time. Concentration curls with 12kg for 10, then 15kg for 11, 10, tried for 11 but failed, then 12kg again for 10. Onto concentration hammer curls with additional 0.5kg weight, 13kg for 10, 11, 10.


    Nordic leg curls 5 sets of 7, then bent over raises with 16kg for 8, 10, 10, 10, going up in weight by 0.5kg after a couple months. PR on bodyweight leg extensions, 3 sets of 7, 8, 8, adding a rep to the second & third set.
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  3. #363
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day today, managed a great PR on ring one arm pushups from the knee, 4 sets of 7, 8, 9, 8, adding a rep to the third & fourth set. Pike press with feet on the floor for 10, then on the countertop for 8, 6, somehow these felt much harder today, but then I did 14 reps with feet back on the floor, so PR on that particular set.


    One set of dumbbell skullcrushers with 14kg for 11, then sphinx press with feet on the floor for 6 then 5 more from the knees. Second set, 5 on the floor & 7 on the knees, & 11 on the last set, on the knees.


    Seated laterals with 8.5kg, going up in weight by 0.5kg & managing a PR 3 sets of 12. I am absolutely loving these lateral raises seated & with the pause a third of the way up. Activation is strong. Dumbbell skullcrushers with 14kg for 13, 12 to finish, another PR. Good day for triceps.
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  4. #364
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Was feeling demotivated & slightly tired in the week so I skipped my pull & push sessions. Working full time plus I've also been studying to get a certificate which is scheduled to take 1 year but I'm 6 weeks in & have almost completed half the entire course, but definitely grinding harder than what's 100% sustainable.


    Back at it today & starting with a push workout. Ring one arm pushups from the knee for 8, 9, 9, 8, adding a rep to the first & third set, feeling good. Pike press with feet on the floor for 10, feet on the countertop for 7, 7, then feet on the floor for 15, adding another rep to that last set.


    Switching it up, I'm gonna put quad work in today & do abs when I do pull day. Bodyweight leg extensions for 8, 9, 8, really nice PR here, loving the peak tension when my hamstrings press against my calves, like an ATG squat for someone who can't ATG squat.


    One set of db skullcrushers with 14kg for 11, then sphinx press from the feet for 7 & on the knees for 5, then on feet for 5 & knees for 7, then on knees for 11. Sickening PR on seated laterals, 8.5kg for 11, 12, 12, keeping reps the same while adding 0.5kg to each dumbbell. Fantastic. DB skullcrusher to finish for 13, 13, time to go up on these too.


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    Pull day. Pullups for 8, archer pullups for 5, 8, 5 - totally lost steam on that last set, followed by pullups for 8. Inverted rows with 5kg for 10, 13, then bodyweight for 12, totally lost steam on that one.


    Concentration curls with 12.5kg for 10, 15kg for 11, 10, 12.5kg for 10. Concentration hammer curls with 13kg for 10, 11, 10, adding a rep to the second set. Reverse flys with 16kg for 8, 10, 10, 10.


    I've been casually following a little internet beef right now between the Renaissance Periodization crowd, (Mike Israetel, Jared Feather, Charlie), & Lyle McDonald. Essentially Lyle is correct about the thing he's annoyed about. This video by Geoffrey Verity Schofield explains it pretty well.




    Essentially the RP guys have reps in reserve, RIR, prescribed the same way you'd prescribe reps & sets, ie actually stating a range for what they do & recommend you do. The issue is, by all accounts they don't go as close to failure as they say they do. There's footage of Brad Schofield in that very video doing lat pulldowns to failure & it was honestly shocking to see how easy it looked, & then thinking about how many studies this man has conducted & how he views failure.

    The entire thing brings forth a massive disconnect where I compare my volumes to other people on the internet & I'm assessing my RPE actually accurately, since I try for PRs whenever I can & the physical discomfort of a slow final rep pales compared to the elation of knowing I've added a rep to an exercise where if I'd not, it would've meant the same performance as previously done & thus no growth. It's just shocking to me how people avoid it when they say they recommend 0-2 RIR. I really cannot fathom stopping a set short when a PR is on the cards. That's so foreign to me & yet that seems to be what some people do & without knowing that, I'd be applying apples to oranges in listening to people's volume recommendations & take them at their word for RIR. Lyle is basically correct that 10-20 sets a week is sufficient for almost everybody. You could go a little higher for shoulders. Upper back too but training hard 20 sets should be enough to get it done.

    I'd encourage anybody who pays close attention to the general volume recommendations of certain people to, if possible, view their training. When you can see what level of RIR in their training occurs, & then look at their volume recommendations, it tells a much fuller story on the actual stimulus they recommend.

    I'll also say this. The Goldilocks zone absolutely applies here. You don't need to fail reps. Not every set should be to failure. But as you progressively overload more & more, you should find that's what starts happening.
    Last edited by Zee Why Zee Zee; 2021-02-27 at 05:25 PM.
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  5. #365
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day. Ring one arm pushups from the knee for 8, 10, 9, 9, PR. Onto pike press with feet on the floor for 10, feet on the countertop for 7, 7, no PR, but then feet on the floor again for 16, which IS a PR.


    Bodyweight leg extensions for 9, 9, 8, adding a rep to the first set. One set of db skullcrushers with 14.5kg for 11, then sphinx press for 8 from the feet, 4 from the knees, second set 6 from the feet, 5 from the knees. Final set, 11 from the knees.


    Seated laterals with 9kg for 3 sets of 10, & back to db skullcrushers with 14.5kg for 12, 10, damn this felt heavy.
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  6. #366
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Pull day went alright. Pullups for 8, then archer pullups for 5, 8, 6, then pullups for 8. Inverted rows with 5kg for 10, then 13 top set, & bodyweight for last set for 13.


    Actually sick PRs on curls. Concentration curls with 12.5kg for 10, 15kg for 12, 10, adding a rep to the top set, then 12.5kg for 10. Concentration hammer curls with 13kg for 11, 11, 10, adding a rep to the first & second set.


    Rev flys with 16kg for 8, 10, 10, 10, then nordic leg curls for 4 sets of 7.


    I was just re-watching the Dorian Yates Blood & Guts videos, all linked below. They did a really good job of it, production, editing, music, it's marketed in a very cool way & I've got to appreciate it. The routine itself had me thinking about how hard each set is pushed. People say Dorian did 1 set to failure, (or beyond), on each exercise, & if you watch the video it even says so, but people miss that the first exercise is 3 sets, first set probably RPE 4, second set RPE 7, then the top set, & for the other exercises done for two sets, it's one set RPE 7, then the top set. RPE 7 isn't nothing. It's a work set. People don't always pick up on that. Once you factor that in, his extremely low volume routine when looking at work sets isn't nearly as low, plus when you factor in he trained in 6 day blocks so it's not exactly X sets per week just from looking at the days. I still think it's too low for me but not for somebody incline benching 4 plates a side.


    It just adds realization when you see different people doing quite different numbers of sets training with the same goal in mind, when you apply the intensity layer over your eyes & see the people doing a lot use lower RPE & the people doing less use higher RPE, generally.


    It's all different ways to skin the cat, & I could be wrong, but I feel like the single best way to train for hypertrophy, (most of the time), might be to initiate an exercise with a set, or two, (3+ sets without lowering your performance afterwards is sandbagging too much), difficult enough to influence adaption but not enough to negatively affect your performance, i.e. no downsides, literally free volume, followed by 1-2 sets trying to hit something you've never hit before, followed by a load drop set for further stimulus. Dorian's routine with a backoff set after the top set & higher frequency, (every 4 days instead of every 6), for guys who aren't already massive bodybuilders could really see a lot of growth IMO. Mike Mentzer isn't to be taken seriously however with his recommendations to train a muscle every 16 days with like 2 sets to mega-failure.












    Last edited by Zee Why Zee Zee; 2021-03-03 at 10:43 PM.
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  7. #367
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    I've been seriously messed up. I caught a virus on about March 10 which had me struggling & ultimately ended up in hospital on the 23rd & had me there for 17 days. Serious lack of energy & appetite, serious fevers & a lot of inflammation. It was made much more serious by my crohns disease. Unable to eat right, unable to lift, lost 6.5kg. Thinking of joining a no joining fee gym to build back as quickly as possible with exercises better able to isolate. It's been hard times this past month.
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  8. #368
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Did one push & one pull session in a couple of different gyms over this week. Today I signed up at the gym I'd previously been at. I'm experimenting a little, my chest movement is chest press one arm at a time, with my torso angled so that I'm pressing across my body. 20kg for 8, 25kg for 8, 30kg for 8 & 25kg for 8.


    DB OHP first time in maybe a year, starting light, 18kg for 4 sets of 6. JM press with empty barbell for 7, 8, 8, & laterals with 8kg for 8, (little too heavy), 6kg for 10, 11, & rope pushdowns with 10kg for 11, 12.5kg for 9, 10kg for 11. Finally reverse pec dec with 30kg for 8, 35kg for 8, 8, 6. One of the best machines of all time I gotta say.
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  9. #369
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Second workout back in the gym today. Hammerstrength pulldowns, first time using this machine, 60kg total weight added for 4 sets of 6, 6, 7,6. Stretch is ok, peak contraction very strong. Lying leg curls second to give the upper back a little recovery, 70lb for 8, 8, 8, 8, then 60lb for 9. Inverted rows on the smith machine for 5, 5, 6.

    Leg press on a cybex machine, 70kg for 3 sets of 8, 8, 7, then onto bicep work. My arms have shrunk substantially from my hospitalisation. 10kg concentration curls for 8, 8, then 9kg for 9, & concentration hammer curls with 8kg for 10, 10, 10.
    Last edited by Zee Why Zee Zee; 2021-04-19 at 12:25 AM.

  10. #370
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Second push workout back at my now regular gym. PRs across the board but I think I need to have a more negative attitude as in, 'damn right, I'd BETTER be getting PRs across the board, oh what's this, I only added one rep to this exercise, fuck!', because that seems to be kinda reasonable considering my time in hospital & the weight loss. I just think I need to be a little greedier than before where I'd add a rep & maybe, maybe could've added two but keep it for the next session, & try to add multiple reps for some time.


    Cross body chest press, 25kg for 8, 8, (replacing the first 20kg X 8 set with 25kg), 30kg for 9, adding a rep & 25kg for 8 to finish. DB OHP with 18kg for 7, 6, 7, 6, basically adding two reps overall here.


    JM Press with the 20kg bar for 8, 9, 9, adding a rep to every single set, & seated paused laterals with 6kg for 11, 11, 11, adding a couple reps here. Bar pushdowns, 15kg for 12, 17.5kg for 12, 10. I want a pushdown I can grind on. Rope pushdowns approach failure suddenly because the lockout is far weaker than the early extension. Finally, reverse pec deck with 30kg for 8, 35kg for 8, 8, 8, adding two reps to the final set. Pull day tomorrow.
    Last edited by Zee Why Zee Zee; 2021-04-20 at 11:42 PM.

  11. #371
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Second pull workout back at the regular gym. Hammerstrength pulldowns with 60kg for 6, 7, 7, 7, adding a rep to two of the sets. Crazy PR on lying leg curls, second time on them & I went from 70lb 4X8 then 60lb for 9 last session to 80lb for 8, 8, 8, then 70lb for 8, 8.


    Crazy PR on inverted rows, going from 5, 5, 6 last time to 7, 7, 7 this time. It's true with all muscles that when you don't use them they become more difficult to contract but especially with the upper back. Building back.


    Big improvement on leg press. Last time, 70kg for 8, 8, 7, today, 70kg for 9, 9, 10. Then over to curls. Concentration curls with 12kg for 8, 9, 9, & concentration hammer curls with 9kg for 10, 10, 9, which is a big improvement on 8kg for 10, 10, 10 last time. I'd thought about doing curls at home while on break at work or something but you don't really need to seem to ever wait for the necessary equipment for this.
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  12. #372
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Third push workout back at the gym. Cross body chest press, 25kg for 8, 30kg for 8, (replacing the second set with 25kg for 8), then 30kg for 10, adding another rep from last time, & 25kg for 9 to finish, adding one here too.


    DB OHP with 18kg for 6, 8, 8, 7, adding 1-2 reos to every set after the first. JM Press with the 20kg barbell for 10, 10, 10, adding a couple reps to the first set & one to the second & third, good stuff. Seated paused laterals with 7kg for 10, 10, 9, ok performance. Bar pushdowns, 15kg for 12, 17.5kg for 13, 13, adding 1 & 2 reps here. Finally, reverse pec deck with 30kg for 8, then 40kg for 8, 8, & 35kg for 8. So basically adding 5kg to sets 2 & 3.


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    Third pull workout back. More gains were had. Hammerstrength pulldown with 60kg for 6, then adding weight, 65kg for 7, 7, 7. Different leg curl machine because the one I used before requires I unscrew this bolt to put the ankle pad to the right spot to accommodate for my long legs & it takes like a minute & feels like I'm taking the machine apart. So used a different leg curl, & they have two of this one, same machine, so that's another advantage. 'Star Trac' brand. 50kg for 8, 55kg for 8, 8, 8, 45kg for 10.


    Inverted rows today managing 3 sets of 8, big jumps on this one. Leg press today with 80kg for 3 sets of 8. Onto curls, 12kg for 9, 9, & decided to drop to 10kg for 10. PR on concentration hammer curls, 9kg for 10, 10, 11, adding two reps to the final set.
    Last edited by Zee Why Zee Zee; 2021-04-24 at 07:42 PM.
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  13. #373
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Fourth push workout back, more solid gains had. Cross body chest press with 25kg for 8, 30kg for 10, (replacing 30kg for 8 last time), 35kg for 10, (replacing 30kg for 10 last time, BIG GAINS), & 25kg for 10, (replacing 9 last time).


    DB OHP with 18kg for 6 then 9, 9, (replacing 8, 8), 7, good gains here. Went much much heavier on JM Press, 25kg for 6, 6, then 20kg for 11, adding a rep. Paused laterals with 7kg for 11, 11, 11, adding 2 rep to the last set.

    Bar pushdowns, 17.5kg for 12, (replacing 15kg for 12), & 20kg for 12, 10. Finally, reverse pec deck with 30kg for 8 & 40kg for 8, 8, 8, replacing the last set from using 35kg to 40kg.
    Last edited by Zee Why Zee Zee; 2021-04-28 at 03:00 AM.

  14. #374
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Fourth pull workout back & solid gains all around. Starting with hammerstrength pulldowns, 60kg for 6, then 67.5kg for 7, 7, 7, adding 2.5kg to the main 3 worksets from last session, which is sick. Onto seated leg curls, 55kg for 8, (replacing the first set last time done with 50kg), 8, 9, 10, adding 1 & 2 reps to the third & fourth sets from last time, & 50kg for 11, replacing 45kg for 10 last time, big gains.


    On inverted rows, sick gains once again, 3 sets of 9, 9, 9, replacing 3 sets of 8 last session, & on leg press, 80kg for 9, 9, 9, also replacing 8, 8, 8 last time.


    Concentration curls with 10kg for 10, then 12kg for 10, 10, beating 9, 9 last session. Hammer concentration curls going up from 9kg to 10kg for 10, 10, 8.
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  15. #375
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Fifth push workout back in the gym. More gains. Cross body chest press today with 30kg for 8, (replacing 25kg for 8), then 35kg for 10, (replacing 30kg for 10 last time), 40kg for 8, (replacing 35kg for 10), & 30kg for 9, (replacing 25kg for 10). Onto OHP, 18kg for 6, then I grabbed the 20kg dumbbells for the first time, for 3 sets of 7, 8, 7, compared to 18kg for 9, 9, 7 last time.


    JM Press with 25kg for 6, 7, then 20kg for 12, adding a rep to the second & third set. Paused laterals for a great PR, 7kg for 11, 12, 11, & same on bar pushdowns, 17.5kg for 12, 20kg for 12, 12, adding 2 reps to the last set.


    Finally, reverse pec deck, 35kg for 8, (replacing 30kg for 8 last time), then 40kg for 8, 9, 8, adding a rep to the second set here.


    --------------------------------------------------------------------------------


    Fifth pull workout back. Hammerstrength pulldowns, 60kg for 6, & 70kg for 7, 7, 7, another 2.5kg PR. Solid PR on leg curls, 60kg for 8, 9, 9, 9, & 50kg for 10.


    Inverted rows for 10, 10, 10, another PR, & leg press with 80kg for 9, 90kg for 8, 8. Concentration curls with 10kg for 10, 12kg for 10, 11, adding a rep to the last set. Concentration hammer curls with 10kg for 10, 10, 10, adding 2 reps to the final set.
    Last edited by Zee Why Zee Zee; 2021-05-01 at 11:34 PM.

  16. #376
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    Sixth push workout back at it. Cross body chest press today with 35kg for 9, (replacing 30kg for 8), then 35kg for 9 again, (35kg for 10 last time so holding back a tad), 40kg for 9, (replacing 40kg for 8 last time), & 30kg for 10, (replacing 30kg for 9). OHP, 18kg for 6, then 20kg dumbbells for 3 sets of 8, 8, 7, adding one to the first set.


    JM Press with 25kg for 7, 8, then 20kg for 13, adding a rep to every god damn set, feels good. Paused laterals with 8kg, no longer too heavy, for 9, 9, 8, & on bar pushdowns, 17.5kg for 12, 20kg for 13, 13, adding a rep to sets two & three.


    Reverse pec deck, 35kg for 8, then 40kg for 9, 9, 9, adding a rep to the first & third set.
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  17. #377
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    Sixth pull workout. Starting with hammerstrength pulldowns, 60kg for 7, then 70kg for 7, & 72.5kg for 7, 8, adding 2.5kg & a rep to the last set. Hamstring curls with 60kg for 8, then 65kg for 9, 9, 8, followed with 50kg for 11. Onto inverted rows for 3 sets of 11, 10, 11.


    Leg press with 90kg for 3 sets of 9, essentially adding a rep to every set. Concentration curls with 10kg for 10, then 12kg for 11, 11, adding a rep to the first set here. Concentration hammer curls with 10kg for 10, 12, 10, adding 2 reps to the second set.
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  18. #378
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    Seventh push workout - this puts me 3 & 1/2 weeks in. Cross body chest press, 35kg for 9, 9, same as the session before, followed by 40kg for 11, (AWESOME progress, adding two reps to the top set), & 30kg for 11, (replacing 30kg for 10). OHP, 18kg for 6, then 20kg for 3 sets of 8, 9, 8, adding a rep to the second & third set. Looking forward to going up in weight on these.


    JM Press with 25kg for 8, 9, 8, adding a rep to the first two sets & replacing the last set being done with 20kg. Paused laterals with 8kg for 9, 9, 9. Bar pushdowns, 17.5kg for 12, then 22.5kg, heavier than ever, for 12, 11.


    Reverse pec deck, 35kg for 8, then 40kg for 9, 10, 10, adding a rep to the second & third set.


    -------------------------------------------------------------------------------------------------------------------------


    Seventh pull day. Hammerstrength pulldowns with 60kg for 7, then 72.5kg for 8, 8, 8. These are starting to get brutal so I may adjust it to two top sets in the future. Leg curls with 60kg for 8, then 65kg for 9, 10, 10, adding a rep to the second set & two to the third, & 50kg for 12, adding a rep here. Inverted rows today with 5kg on my chest for 8, 8, 9.


    Leg press for a sickening PR, 90kg for 9, then 100kg for 9, 9, adding a whole pin to these sets. Concentration curls 10kg for 10, 12kg for 12, 12, adding a rep to both top sets, & concentration curls, 10kg for 10, then 12kg for 9, 8, going up in weight on these.
    Last edited by Zee Why Zee Zee; 2021-05-08 at 09:32 PM.
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