Let's build some muscles [Forum Archive]

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Let's build some muscles

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Posted by: CityHunter

First of all just a hudge thank to Built for her precious help and patience with the dumb French I am!

I start today the Built training named "Baby got back"

First day:

Rack pulls 5x5 at 265 lbs

BO rows 3x8 at 132 lbs

One-arm dumbbell 3x12 at 27lbs

Barbell bench 5x5 at 165 lbs

Dumbbell bench 3x8 at 40 lbs for each dumbbell

Flat or low incline flyes 3x12 - try using cables for these, or pec dec as an option OOPS I forgot this one!

Optional standing calves, one leg at a time, 3x10, 3-second pause at the bottom of each rep at154 lbs

Optional abs, 3x8 weighted at 22 lbs

Posted by: Gazhole

Good workout, man! Rack pulls are strong

Posted by: CityHunter

thanks!

Posted by: CityHunter

WOOOwwwww today it has been really hard!

My legs are dead!

Day 2:

Squats 5x5 at 198 lbs

Front squats 3x8 at 110 lbs

Walking lunges 3x10-12 steps on each leg at 88 lbs, I did 3x6 this time I couldn't do muche after the first two ones

GHRs 3x8 at 44 LBS

Abdos

Posted by: CityHunter

Day 3

Rest

Posted by: CityHunter

Day 4

Weighted chins 5x5 weighted at 22 lbs

Unweighted chins 3x8

hammerstrength pulldowns 3x12 at 44 lbs

Power cleans - 5X5 at 88 lbs, 99 lbs, 110 lbs

clean-and-press 2X2 at 35.2 lbs each arm

Olympic bar corner press - 3×8 at 77 lbs

Arnold press 3X8 at 30.8 lbs each dumbbell

lateral raises - 3x8 at 26.4 lbs each dumbbell

Posted by: CityHunter

Day 5

Deadlift 5x5 at 209 lbs

GHR 3x8

Leg curl 3x12 at 187 lbs

Front Squat 3x8 at 110 lbs

Dips 3x8

Close grip Barbell bench 3x8 at 110 lbs

Posted by: CityHunter

Week 2

Day 1

Rack pulls 5x5 at 265 lbs

BO rows 3x8 at 132 lbs

One-arm dumbbell 3x12 at 29. 55 lbs

Barbell bench 5x5 at 176 lbs

Dumbbell bench 3x8 at 44 lbs for each dumbbell

Incline barbell bench 3x8 44 lbs for each dumbbell

Optional standing calves, one leg at a time, 3x10, 3-second pause at the bottom of each rep at 220 lbs

Abdos at 3x8 weighted at 26.4 lbs

Posted by: Built

Good job. What are you doing for diet?

Re dumb French - you should know that I am originally from Québec - you guys usually call US the dummies.

Posted by: CityHunter

Lol. Thx. Québec!!!! And you don't speak french!!!

Well concerning my diet, I followed your advice. My maintenance was around 2700-2800 cal.

So here is what i'm doing:

3300 calories
200g of proteins or more
200g of carbs or more
100g of fat NOT MORE and usually I try to stay below 100 around 95

As food supplement I bought an equivalent of B50, Whey proteins, Vitamin c 1g per day, creatin monohydrate 10g/day (5g before training and 5g after workout)

I still have to find fish oil and dextrose but it seems to be hard to find in Paris. I'm gonna try in dietetic store.

My weight is going up but I'm feel that I'm building muscle. My strengh is growing too. This training is cool.

Posted by: CityHunter

Day 2

This day is definitely the one which hurts the most!!!!!!!!!!

Squats 5x5 at 220 lbs instead of 98 last week

Front squat 3x8 at 110 lbs

Walking lunges 3x10-12 steps on each leg at 88 lbs - I did all the sets this week not like the last week

GHRS 3x8 at 44 lbs

Biceps 3x8 at 40 lbs each biceps with dumbells

Abdos 3x20 unweighted

Posted by: CityHunter

Day 3

REST

Posted by: CityHunter

Day 4

Wow yesterday was hard I'm really tiring today, first day Where I lost a little bit of weight.

Weighted chins 5x5 weighted at 33 lbs

Unweighted chins 3x8

hammerstrength pulldowns 3x12 at 55 lbs

Power cleans - 5X5 at 88 lbs, 99 lbs, 110 lbs, 121 lbs

clean-and-press 2X2 at 44 lbs each arm

Olympic bar corner press - 3×8 at 77 lbs

Arnold press 3X8 at 35.2 lbs each dumbbell

lateral raises - 3x8 at 26.4 lbs each dumbbell

Abdominos

Posted by: Built

Workouts are looking great! How is it feeling - does it feel like it's balanced to you?

Posted by: Gazhole

Looking good, man!

Have you looked on MyProtein for your supps? I think they ship to europe and their prices are so dirt cheap that any extra shipping costs will likely just even it out.

Posted by: CityHunter

Quote:

Originally Posted by Built

Workouts are looking great! How is it feeling - does it feel like it's balanced to you?

I'm feeling great and perfectly balanced. My strength is going up and when I look at me in the mirror I can see the progress. As I told you by MP since three days I'm loosing a little bit of weight. Maybe because of water fluctuation, but I'll follow your advice and eat more by increasing my calories from 3300 to 3500-3600 keeping the fat at 100. I'll see if it makes the difference.

Posted by: CityHunter

Quote:

Originally Posted by Gazhole

Looking good, man!

Have you looked on MyProtein for your supps? I think they ship to europe and their prices are so dirt cheap that any extra shipping costs will likely just even it out.

Nope but I'm gonna look at it right after writting this message and see if it's interesting or not. I pay for a 2.2 kg Ultimate Nutrition whey protein pot 45€.

Posted by: CityHunter

Week 3

It was a really good training, I really liked it! I increased my calories and my weight is going up now ;-)

Day 1

Rack pulls 5x5 at 265 lbs

BO rows 3x8 at 132 lbs

One-arm dumbbell 3x12 at 57.2 lbs

Barbell bench 5x5 at 187 lbs

Dumbbell bench 3x8 at 66 lbs for each dumbbell

Incline barbell bench 3x8 57.2 lbs for each dumbbell

Optional standing calves, one leg at a time, 3x10, 3-second pause at the bottom of each rep at 242 lbs

Abdos at 3x8 weighted at 26.4 lbs

Posted by: CityHunter

Day 2

The squats was really hard today. I increase the weights again today. Tomorrow rest time! My body weight keeps going up. I messed up a little bit with the fat today 118g instead of 100, the chocolate mousse was too tempting!!!! I'll try to just eat 80g of fat tomorrow to be forgiven! ;-)

Squats 5x5 at 242 lbs

Front squat 3x8 at 132 lbs

Walking lunges 3x10-12 steps on each leg at 88 lbs

GHRS 3x8 at 44 lbs

Biceps 3x8 at 44 lbs each biceps with dumbells

Abdos 3x20 unweighted

Posted by: CityHunter

Day 3

REST

At the end of the week it will be the end of my third week bulking cycle. I'll put some photos of myself now to show the contrast with the ones in my profile I took during the first days of august.

I hope the contrast will be obvious ;-)

Posted by: CityHunter

Day 4

Good training today.

I'm feeling realling good, the results after three weeks are really not too bad!!!!

I'll post some picture tomorrow

Weighted chins 5x5 weighted at 33 lbs

Unweighted chins 3x8

hammerstrength pulldowns 3x12 at 66 lbs

Power cleans - 5X5 at 88 lbs, 99 lbs, 110 lbs, 121 lbs

clean-and-press 2X2 at 70.4 lbs each arm

Olympic bar corner press - 3×8 at 77 lbs

Arnold press 3X8 at 35.2 lbs each dumbbell

lateral raises - 3x8 at 26.4 lbs each dumbbell

Abdominos

Posted by: Built

Workouts are looking good - nice to see your lifts going up and your happy-sounding reports!

Posted by: CityHunter

Day 5

Deadlift 5x5 at 231 lbs

GHR 3x8 at 22 lbs

Leg curl 3x12 at 198 lbs

Front Squat 3x8 at 132 lbs

Dips 3x8

Close grip Barbell bench 3x8 at 110 lbs

Posted by: CityHunter

Here I am after three weeks. I'm really happy. Tell me what you think.

The first pictures has been taken the 6th of august and the last ones today

Posted by: Built

You look like you're thick to start with - nice to have that as a base when you're looking to bulk.

Workouts show some nice strength gains. Good job, carry on.

Posted by: CityHunter

Thanks Built. I weight 97.2 kilos right now. I'll continue to bulk as soon as I reach 105 kg. Then I'll try to cut.

Posted by: CityHunter

Week 4

Today I left fall a scale of 44 lbs on my foot... It wasn't a good idea at all....

Anyway strength still rising!

Day 1

Rack pulls 5x5 at 286 lbs

BO rows 3x8 at 154 lbs

One-arm dumbbell 3x12 at 61.6 lbs

Barbell bench 5x5 at 198 lbs

Dumbbell bench 3x8 at 66 lbs for each dumbbell

Incline barbell bench 3x8 57.2 lbs for each dumbbell

Optional standing calves, one leg at a time, 3x10, 3-second pause at the bottom of each rep at 242 lbs

Abdos at 3x8 weighted at 35.2 lbs

Posted by: m11

Keep up the good work, CityHunter

Posted by: CityHunter

Thanks M11!!

It's really cool, my strength still goes up! But I'm not yet reach my weight goal.

Day 2

Squats 5x5 at 254 lbs instead of 98 last week

Front squat 3x8 at 143 lbs

Walking lunges 3x10-12 steps on each leg at 88 lbs

GHRS 3x8 at 44 lbs

Biceps 3x8 at 44 lbs each biceps with dumbells

Abdos 3x20 unweighted

Posted by: CityHunter

Day 3

Rest

Posted by: CityHunter

Day 4

I can't train today, I'll catch my late friday and saturday!!!

Posted by: CityHunter

Day 4

Strength still going up

Weighted chins 5x5 weighted at 33 lbs

Unweighted chins 3x8

hammerstrength pulldowns 3x12 at 66 lbs

Power cleans - 5X5 at 88 lbs, 110 lbs, 133 lbs, 133 lbs

clean-and-press 2X2 at 70.4 lbs each arm

Olympic bar corner press - 3×8 at 82.67 lbs

Arnold press 3X8 at 35.2 lbs each dumbbell

lateral raises - 3x8 at 30.8 lbs each dumbbell

Posted by: CityHunter

Day 5

Hi there, crazy week!!! I had to change the day of my training but I did it!

Strength still increasing!

Deadlift 5x5 at 242 lbs

GHR 3x8 at 44 lbs

Leg curl 3x12 at 198 lbs

Front Squat 3x8 at 143 lbs

Dips 3x8

Close grip Barbell bench 3x8 at 132 lbs

Posted by: CityHunter

This is evening my back hurts a little maybe because of last training whith the deadlift.

Does anyone experienced that???

It's not that bad but still.... So for today rest I'll go to the gym tommorrow.

Posted by: CityHunter

No more back pain, this training was hard!!!!!

Day 1

First day:

Rack pulls 5x5 at 265 lbs

BO rows 3x8 at 154 lbs

One-arm dumbbell 3x12 at 70.4bs

Barbell bench 5x5 at 198 lbs

Dumbbell bench 3x8 at 66 lbs for each dumbbell

Incline Barbell Bench 3x8 at 57.2 lbs

Standing calves, one leg at a time, 3x10, 3-second pause at the bottom of each rep at 242 lbs

Abs, 3x8 weighted at 35.2 lbs

Posted by: CityHunter

Day 2 Rest

Posted by: CityHunter

Day 2

Squats 5x5 at 259.6 lbs

Front squat 3x8 at 149.6 lbs

Walking lunges 3x10-12 steps on each leg at 105.6 lbs

GHRS 3x8 at 44 lbs

Biceps 3x8 at 48.4 lbs each biceps with dumbells

Abdos 3x20 unweighted

Posted by: Built

Glad your back pain went - you're getting strong!

Posted by: CityHunter

Day 4

I HATE POWERCLEAN!!!!!!!!!!

Strength still going up but I think I'm going to reach my maximum soon.
I'll post some picture tomorrow

Weighted chins 5x5 weighted at 33 lbs

Unweighted chins 3x8

hammerstrength pulldowns 3x12 at 66 lbs

Power cleans - 5X5 at 110 lbs, 121 lbs, 132 lbs, 143 lbs, 132 lbs

clean-and-press 2X2 at 70.4 lbs each arm

Olympic bar corner press - 3×8 at 82.67 lbs

Arnold press 3X8 at 35.2 lbs each dumbbell

lateral raises - 3x8 at 30.86 lbs each dumbbell

Abdominos

Posted by: Built

Why the hate? What happened?

Posted by: CityHunter

Day 5

Hi Marianne, this training was really hard and I increased the weight for powerclean.... and this is the exercise I really don't like, to no say I hate but anyway I did it and I will do it this week. Strength still going up.

Here are my stats for the day:

Deadlift 5x5 at 253.53 lbs

GHR 3x8 at 44 lbs

Leg curl 3x12 at 209 lbs

Front Squat 3x8 at 154 lbs

Dips 3x8

Close grip Barbell bench 3x8 at 132 lbs

Abdos

Posted by: CityHunter

Monday and Tuesday, REST

Posted by: CityHunter

I love the day 1, I don't know why but barbell bench is really exiting!!!!

DAY 1

Rack pulls 5x5 at 297 lb

BO rows 3x8 at 176 lbs

One-arm dumbbell 3x12 at 66 lbs

Barbell bench 5x5 at 198.41 lbs

Dumbbell bench 3x8 at 66 lbs for each dumbbell

Incline Dumbbell bench 3x8 at 66 lbs for each dumbbell

Optional standing calves, one leg at a time, 3x10, 3-second pause at the bottom of each rep at 264 lbs

Optional abs, 3x20 weighted at 39 lbs

Posted by: CityHunter

Strength still going up, no more back pain at all since the last time, my weight gain has resumed. I begin to be big and I like that!!!!

After all I eat to bulk, cutting is going to be hard!!! ;-)

Day 2

Squats 5x5 at 264 lbs

Front squat 3x8 at 154 lbs

Walking lunges 3x10-12 steps on each leg at 110 lbs

GHRS 3x8 at 44 lbs

Biceps 3x8 at 48.5 lbs each biceps with dumbells

Abdos 3x20 unweighted

Posted by: CityHunter

Day 3

REST

Posted by: m11

Did you end up increasing your cals?

Posted by: CityHunter

Hi m11, yes I did I increased my calories at 4000 - 4100 , my weight has resumed to go up, I think I'll be at 100kg sunday. Which is cool!

DID I TELL YOU THAT I REALLY HATE POWERCLEAN!!!!!!!!!!!!????
Anyway here is my training for today:

Day 4

Weighted chins 5x5 weighted at 33 lbs

Unweighted chins 3x8

hammerstrength pulldowns 3x12 at 55 lbs

Power cleans - 5X5 at 110 lbs, 121 lbs, 133 lbs, 133 lbs, 133 lbs

clean-and-press 2X2 at 70.4 lbs each arm

Olympic bar corner press - 3×8 at 88 lbs (just the scale I don't add in the total weight the bar)

Arnold press 3X8 at 39.68 lbs each dumbbell

lateral raises - 3x8 at 31 lbs each dumbbell

Posted by: m11

I think the power clean is fun. What's the problem?

Also, how did you learn how to do it?

Posted by: CityHunter

I learned it with the video you showed me lol!! YouTube - Weightlifting for Rugby Fitness - The Powerclean

How many weight do you lift when you do Powerclean??

Here is my stats :

Day 5

Deadlift 5x5 at 264 lbs

GHR 3x8 at 44 lbs

Leg curl 3x12 at 209 lbs

Front Squat 3x8 at 176 lbs

Dips 3x8 (Bodyweight)

Close grip Barbell bench 3x8 at 132 lbs

Abdominos 3x20( Bodyweight)

Posted by: CityHunter

Today Rest

Posted by: CityHunter

REST too for today

The increase of my calories work. I was this morning at 99.5 kg. My goal is 105kg before cut

Posted by: m11

I sent you that?
Anyway, google 'starting strength wikia'. There are some pretty good videos available. Do you have the Starting Stength book?

Posted by: CityHunter

nop , do you have a link?

Posted by: m11

Here's the book:Amazon.com: Starting Strength (2nd edition) (9780976805427): Mark Rippetoe, Lon Kilgore: Books

Here are the videos that I was referring to:

Video - Starting Strength Wiki

Posted by: CityHunter

Oh yes!!!

You gave me that link at the beginning of my bulking period. By the way is it necessary when you have internet to buy the book????

Posted by: m11

The wikia has plenty of information from the book. However, if you afford the actual book, I'd certainly recommend doing so.

Posted by: CityHunter

Ok m11 I will buy it. Here is my stats for yesterday. Cold is here in France, I'm feeling weird today, maybe a little bit sick due to the climat change.... I'll see if I can train tonight. This morning I weighted 99.9 KG

DAY 1

Rack pulls 5x5 at 308 lbs

BO rows 3x8 at 176 lbs

One-arm dumbbell 3x12 at 70 lbs

Barbell bench 4x5 at 198.41 lbs, 220 lbs, 209 lbs , 209 lbs

Dumbbell bench 3x8 at 66 lbs for each dumbbell

Incline Dumbbell bench 3x8 at 57 lbs for each dumbbell

Optional abs, 3x20

Posted by: m11

You've added about 40 pounds to your rack pull and bench press. On top of that, you've added almost 70 pounds to your squat. You'll see that those number will shoot up even faster after you read through Starting Strength.

Keep up the great work

Posted by: CityHunter

Day 2

Thanx for being supportive m11!!!!
Good training today!! I increased all my weights!!!!

But tonight I have been a bad boy with my diet... I have been invited with some friends in traditional french restaurant where we eat the most delicious " charcuterie" pork cookery....

It was just for tonight.... but it was good!!!

Squats 5x5 at 286 lbs

Front squat 3x8 at 176 lbs

Walking lunges 3x10-12 steps on each leg at 133 lbs

GHRS 3x8 at 66 lbs

Biceps 3x8 at 53 lbs each biceps with dumbells

Abdos 3x20 unweighted

Posted by: CityHunter

Day 4

Weighted chins 5x5 weighted at 33 lbs

Unweighted chins 3x8

hammerstrength pulldowns 3x12 at 60 lbs

Power cleans - 5X5 at 133 lbs

clean-and-press 2X2 at 66 lbs each arm

Arnold press 3X8 at 39.68 lbs each dumbbell

lateral raises - 3x8 at 35.2 lbs each dumbbell

Abdominos unweighted

Posted by: CityHunter

Day 5

Allright!!!!!This week has been hard!!! BUT I still increase my weights! I'm currently at 101 KG for a weight goal at 105 kg. In two or three weeks it should be done!

Deadlift 5x5 at 286 lbs

GHR 3x8 at 44 lbs

Leg curl 3x12 at 209 lbs

Front Squat 3x8 at 176 lbs

Dips 3x8 (Bodyweight)

Close grip Barbell bench 3x8 at 132 lbs

Abdominos 3x20( Bodyweight)

Posted by: CityHunter

Hey folks,

Tonight after having asked a question on creatine to Marianne to know if the new forms in caps were better or not, she indicated me a name to answer me : " Will Brink".

I went on his website and found this article really interesting for a newbie like me. Maybe it can help someonelse!
Here is the link:

The Creatine Grave Yard

Posted by: CityHunter

Monday : REST

Posted by: CityHunter

Tuesday

REST

Posted by: CityHunter

Week 8

Still getting stronger I like that, just a small ache on the right shoulder, probably because of a bad move with the dumbell incline bench. Otherwise everything's alright!

My current weight 100.6 kilos for a weight goal at 105 kilos.

First day:

Rack pulls 5x5 at 308 lbs

BO rows 3x8 at 176 lbs

One-arm dumbbell 3x12 at 74.8 lbs

Barbell bench 5x5 at 209 lbs

Dumbbell bench 3x8 at 66 lbs for each dumbbell

Incline Barbell Bench 3x8 at 57.2 lbs

Standing calves, one leg at a time, 3x10, 3-second pause at the bottom of each rep at 286 lbs

Abs, 3x8 weighted at 44 lbs

Posted by: CityHunter

Rest

Posted by: CityHunter

Day 2

101.3 kg on the scale this morning.

The squat was hard today !!!!

Squats 4x5 at 286 lbs, 308, 308, 286 ( I couldn't do the fifth lol

)

Front squat 3x8 at 176 lbs

Walking lunges 3x8 steps on each leg at 132 lbs

GHRS 3x8 at 44 lbs

Biceps 3x8 at 52.8 lbs each biceps with dumbells

Abdos 3x20 unweighted

Posted by: CityHunter

Day 3

Weighted chins 5x5 weighted at 33 lbs

Unweighted chins 3x8

hammerstrength pulldowns 3x12 at 60.5 lbs

Power cleans - 5X5 at 132 lbs

clean-and-press 2X2 at 70.4 lbs each arm

Olympic bar corner press - 3×8 at 88 lbs (just the scale I don't add in the total weight the bar)

Arnold press 3X8 at 39.68 lbs each dumbbell

lateral raises - 3x8 at 31 lbs each dumbbell

Posted by: CityHunter

Day 5

Deadlift 5x5 at 286 lbs

GHR 3x8 at 44 lbs

Leg curl 3x12 at 209 lbs

Front Squat 3x8 at 176 lbs

Dips 3x8 (Bodyweight)

Close grip Barbell bench 3x8 at 132 lbs

Abdominos 3x20( Bodyweight)

Posted by: CityHunter

REst for today I feel a little pain on my knees...

Posted by: CityHunter

Good training tonight, strength still increasing! I'm getting really big!

First day:

Rack pulls 5x5 at 330 lbs

BO rows 3x8 at 176 lbs

One-arm dumbbell 3x12 at 70 lbs

Barbell bench 5x5 at 209 lbs

Dumbbell bench 3x8 at 70 lbs for each dumbbell

Incline Barbell Bench 3x8 at 66 lbs

Standing calves, one leg at a time, 3x10, 3-second pause at the bottom of each rep at 286 lbs

Abs, 3x8 weighted at 44 lbs

Posted by: m11

5 more kilos...

Keep it up

Posted by: DangerousK

Wow, great gains so far, man! Keep up the awesome work!

Posted by: CityHunter

THX guys but today bad surprise.... I'm sick with all the symptoms of the flu....

I hope it's not... tonight my training will be to stay in my bed!

Posted by: CityHunter

Well... sick to death!!!! all actions I make are painful, drink water is a torture lol!!!

But still.... 102.3 kg on the scale this morning !

Posted by: CityHunter

After having seen the Doc, it's official... It's the flu!!!

Posted by: CityHunter

Still sick.... I think I'm gonna have more than a week without a training....

Posted by: CityHunter

After 11 days, I'm finally back in shape!!!

The training tonight was really hard, especially the barbell press, the break I did explains probably that.

I'm almost at 105 kilos my weight goal.

here is my stats for the first day:

First day:

Rack pulls 5x5 at 336.6 lbs

BO rows [COLOR="rgb(0, 255, 255)"]3x8 at 176 lbs[/color]

One-arm dumbbell [COLOR="rgb(0, 255, 255)"]3x12 at 74.8 lbs[/color]

Barbell bench [COLOR="rgb(0, 255, 255)"]5x5 at 209 lbs one time and then 198 lbs three times (It was terrible!!!)[/color]

Dumbbell bench [COLOR="rgb(0, 255, 255)"]3x8 at 66 lbs for each dumbbell[/color]

Standing calves, [COLOR="rgb(0, 255, 255)"]one leg at a time, 3x10, 3-second pause at the bottom of each rep at 286 lbs[/color]

Abs, 3x8 weighted at 44 lbs

Posted by: CityHunter

Week 9

Day 2

Squats 5x5 at 297 lbs

Front squat 3x8 at 176 lbs

Walking lunges 3x8 steps on each leg at 132 lbs

GHRS 3x8 at 44 lbs

Biceps 3x8 at 52.8 lbs each biceps with dumbells

Abdos 3x20 unweighted

Posted by: CityHunter

Day 3

Weighted chins 5x5 weighted at 33 lbs

Unweighted chins 3x8

hammerstrength pulldowns 3x12 at 60.5 lbs

NO Power cleans and Olympic bar corner press because of a pain in my right shoulder

clean-and-press 3X5 at 70.4 lbs each arm

Arnold press 3X8 at 39.68 lbs each dumbbell

lateral raises - 3x8 at 31 lbs each dumbbell

Abs bodyweight 3X20

Posted by: CityHunter

Day 5

Arghhhhhhhhh Deadlift was so harddddddddddd!!!!

Anyway I think I just have reached my weight goal tonight!

Deadlift 5x5 at 286 lbs

GHR 3x8 at 44 lbs

Leg curl 3x12 at 220 lbs

Front Squat 3x8 at 176 lbs

Dips 3x8 (Bodyweight)

Close grip Barbell bench 3x8 at 132 lbs

Abdominos 3x20( Bodyweight)

Posted by: CityHunter

End Of This Post!!!!! Weight Goal Hit!!!!! 105 Kilograms!!!!!!!!!!!!!

Next Adventure ----- The Cuuuuuuuuuuut-------

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