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  #21  
Unread 02-10-2017, 08:02 AM
PyromanXP PyromanXP is offline
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Join Date: Jan 2017
Posts: 24
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Week 3 : (swapped chinups by supination pulldown and the form of my lateral raises that's why weight went down for these two moves)
Monday:
Deadlift @ 150kg : 5-4-3
Leg press @ 180kg : 8-8-8-8
Leg curl @ 64kg : 12-10-8
Leg ext @ 50kg : 12-12-10 (leg by leg)
Standing Calf @ 85kg : 8-8-8-6
Seated calf @ 35kg : 12-12-12

Tuesday:
Flat bench @ 90kg : 8-8-6-5
Bent over row @ 75kg : 8-8-8-8
OH press @ 37.5kg : 12-12-10
Pulldown supination @50 : 12-12-12
Lateral raises @ 8kg : 12-12-12
Face pull @ 36kg : 13-13-12
skullcrushers @ 23.5kg : 15-15
Ez bar curl @ 21kg : 15-15

Thursday:
Squat @ 130kg : 8-8-6
RDL @ 110kg : 8-8-8
Leg press @ 130kg : 12-12-12
Leg curl @ 64kg : 12-10
Standing calf @ 90 : 8-8-8
seated calf @ 40kg : 12-10

Friday:
Inclined bench @75kg : 8-8-8-7
weighted Pullups @ 10kg : 7-7-6
weighted dips @20kg : 12-9-8
Seated cable row @59kg : 12-12-10
Lateral raises @ 8kg : 12-12-12
Face pull @ 36kg : 15-13-11
Triceps pushdown @ 32kg : 15-12 (with rope)
Hammer curl @ 16kg : 15-8 (dumbell)
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  #22  
Unread 02-20-2017, 07:55 AM
PyromanXP PyromanXP is offline
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Join Date: Jan 2017
Posts: 24
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Week 4 : (swapped chinups by supination pulldown and the form of my lateral raises that's why weight went down for these two moves)
Monday:
Deadlift @ 150kg : 5-5-3
Leg press @ 200kg : 8-8-8-8
Leg curl @ 64kg : 12-11-9
Leg ext @ 55kg : 12-10-10 (leg by leg)
Standing Calf @ 100kg : 8-8-8-7
Seated calf @ 40kg : 10-10

Tuesday:
Flat bench @ 90kg : 8-8-7-6
Bent over row @ 80kg : 8-8-8-8
OH press @ 40kg : 12-10-8
Pulldown supination @54kg : 12-12-8
Lateral raises @ 10kg : 12-12-12
Face pull @ 36kg : 15-14-11
skullcrushers @ 26kg : 14-10
Ez bar curl @ 23.5kg : 14-11

Thursday: (couldn't go to gym stats from last week :/)
Squat @ 130kg : 8-8-6
RDL @ 110kg : 8-8-8
Leg press @ 130kg : 12-12-12
Leg curl @ 64kg : 12-10
Standing calf @ 90 : 8-8-8
seated calf @ 40kg : 12-10


Friday:
Inclined bench @80kg : 8-7-5-4
weighted Pullups @ 10kg : 8-7-7-5
weighted dips @20kg : 12-9-8
Seated cable row @59kg : 12-12-8
Lateral raises @ 10kg : 12-12-12
Face pull @ 36kg : 15-11-10
Triceps pushdown @ 32kg : 15-14 (with rope)
Hammer curl @ 16kg : 15-10 (dumbell)

I think that I have a lot of trouble to manage the same weight over sets, and it's slowing a bit the process to increase weight whereas I could do 2 more reps on the first set of each exercise, so I'll try to focus more on the first set and reduce the weight in the following ones if it is required to stay in the range (I think I read that on the GBR Q&A)
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