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Mini log

IML Gear Cream!
Stairs 10
Flat bench
2 sets 10 bar
75x7
95x4
105x2
110 5sets 4reps
Floor press dumb bell 30 3 sets 15
Incline DB 25x15
35x 15, 35x15, 35x10
Cable fly 25x 15 3 sets
Tricep ropes push down
20.5kgx15
22.5kgx15, 22.5kgx15
Stairs
 
Another rest day. Need to work out the kinks in my back before dead lifting tomorrow! I feel strong and focused.
 
Pause squats
Barx8
75x5
95x5
105x3
125x5 (2s pause) 5 sets
Deadlifts
135x7
135x5
165x4
185x2
195 (4sets of 5)
Seated cable Rows
85x12
100x12
100x10
Lat pull down
100x12
100x12
100x10 DS 85x5
Rope straight arm pull down
20x12 (3sets)
Stairs 20minutes
I felt motivated despite being tired. Was an hour and 30 minutes long workout. I was sweating.
 
Life has been VERY busy! Still getting my workouts in. I think I missed logging two in here, shoulders and back day from last week! :-/ anyway..
Squats
Barx10
95x5
135x4
195x3 (5 sets)
135x3
DL
135x5
185x4
205x2
225x3 (3sets)
Leg press
315x20
365x12 (3sets)
Planks 4x60seconds
Glute ham raises
3x10
 
Flat bench
Barx12
85x7
95x5
105x3
115x2
125x3
125x3
130x3 (3 sets)
Dumbbell incline bench press
40x12 (3sets)
Tricep rope push down
42.5x10 (3sets)
Cable chest fly
45x15
60x12 (3sets)
Close grip push-ups to failure
30
25
20
 
Deadlifts
135x7
135x5
185x4
205x3
225x3
235x3
245x3
255x3
Squats
135x8 (3sets)
Leg press
315x12 (3sets)
Hamstring curls
90x10 (3sets)
Calf raises
130x12 (3sets)
Walking, moderate pace, 47 minutes.
Hitting my macros and staying in a minor deficit the past three days!
 
Dumbbell shoulder press
30x12
35x12, 35x12, 35x10 DS 25x9
Side lateral raise (DB)
15x13 (each side, 3 sets)
Rear delt fly
10x12 (3sets)
Rear delt machine
30x12 (3sets)
Shrugs
95x18 (3sets)
Single arm upright DB raise
20x15 (3sets each arm)
Abs: planks and leg raises.
Stayed in a deficit (only due to expenditure) and hit my macros which have been low carb (36g), high fat, (131g) mod protein (160).
 
IML Gear Cream!
Arms (from last week)
DB curls full twist
25x12(3sets)
Close grip bench/tricep press
95x10
115x8 (3sets)
Hammer curls SS DB skull crushers
15x15, 15x12 (3sets)
Dips (30lb assist)
3 sets 15
Vbar push down SS Vbar overhead tricep extension
20x12 ss 20x12
Reverse barbell curls
30x12
Single arm cable tricep extension
20x12 (2 sets)
Triceps were toast...
 
Back (last week)
40lb assisted pull up
3 sets of 10
Bent over barbell rows ss seated cable rows
65x12 ss 75x12 (3sets)
Lat pull down
85x8
100x8
120x8, 8, 6
DS 85x5, 55x 7
Rear delt DB fly SS two arm DB rows
10x12 ss 25x12 (3 sets)
 
Had a "chest meal" over the weekend and it was a good mental break! Back on to low carb for the next few days.
Squats
Bar x10
95x5
135x3
185x2
205x2
215x2 (4 sets)
Flat bench
Bar x 10
85x5
95x4
115x3
120x2
135x2 (3sets)
140x2, 145x2
Cable fly
35x12 (3sets)
Incline DB press
35x12 (3 sets)
Floor press
95x12 (3 sets)
 
Shoulders
30lb military press (3sets 12)
Ss upright rows 30lb (3 sets 12)
Close grip bench
95lb (3sets 12)
Shrugs 95lb (3sets 15)
Side lateral raises 15lb (3sets of 12)
Easy and light
 
DL
165x5
185x5
205x4
225x3
235x3
245x2
265x2
275x2, 2
135x5
Biceps
25lb full twist 3 sets of 12
 
Cardio 35 minutes stairs
Pull ups
6, 5, 4
Barbell rows
85x12 (3 sets)
Lat pull downs
80 (3 sets 15)
Rear delt fly
10 (3 sets 12)
Seated rows
85 (3 sets 12)
 
My neck has been bothering me, and life is still crazy busy. I have I only sacrificed the amount that I have been logging in here rather than diet and the gym. Took Saturday off, I needed it.
Sunday chest: was a lighter
Flat bench
Barx11
85x5
105x3
115x3
120x5
120x5
120x5
120x5
120x7
105x13
Incline DB press
35x10 3sets
Floor press DB
40x8. 3 sets
Cable cross
35x12
35x12
40x12
Cable fly
25x10
25x10
30x10
DS 20x10 DS 10x10
Walking at 9% 3mph 50minutes
 
Legs:
Squats
Bar x10
95x5
135x5
185x4
205x3
225x3
245x2
250x1
260x1
Box squats
185x6 (8, 2 sets)
Leg press
315x12
365x12 (3 sets)
RDL
95x10
135x10 (3 sets)
165x7 (3 sets)
185x5
My hamstrings are already sore!
 
I had back to back rest days Tuesday and Wednesday. Now I'm anxious to get in the gym today!
 
Yesterday :Biked 15 minutes warm up
Pause squats
Bar x7
95x5
135x5 (3sets)
95x5
Military barbell press
Barx10
85x8
75x12 (3 sets)
Arnold press DB
25x10 (3 sets)
DB shrugs superset rear fly
45sx15 ss 10x12 (3 sets)
Side lateral raise SS upright rows
10x12 ss 40x12 (3 sets)
Cable rope face pulls ss front raise
40x12 ss 25lb plate x12 (3 sets)
 
Bringing this log to an end because clearly I have not made it onto the forums regularly. Thanks for those who commented and showed support


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Did you post any pics?
 
I did not! Except in DJs contest thread. I think maybe a back shot somewhere!


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Lol ok... Thanks for running this log. Full throttle! :)


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Captn Thanks for your help initially in placing it in the right spot, and some kind words ! :) we will see if I get a chance to do another come January!


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