26/9/2015
C3W4 OHP Deload
3 x 47.5kg
3 x 52.5
3 x 60
3 x 10 x 35kg
Chin ups
5 x 10
Dips
3 x 15
Dan's training (rehab) log, Note to self: Stop getting injured.
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 Sep 30 2015, 06:24 AM
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Senior Member
4,382 posts Joined: Jan 2009  
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Sep 30 2015, 06:30 AM
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Senior Member
4,382 posts Joined: Jan 2009
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29/9/2015
C3W4 Back deload Unilateral machine rows 3 x 8 x 59kg Chin ups 4 x 10 Face pulls 4 x 12 x 27kg Seated calf raises 4 x 10 x 50kg Seated DB curls 3 x 10 x 16kg |
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Oct 11 2015, 04:17 AM
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Senior Member
4,382 posts Joined: Jan 2009
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*not recorded: the rest of the deloads.
6/10/2015 C4W1 OHP 5 x 47.5kg 5 x 55 8 x 62.5 5 x 55 17 x 47.5 5 x 10 x 40kg Chin ups 5 x 10 Dips 3 x 15/15/13 7/10/2015 C4W1 Back DB rows 4 x 10 x 48kg Chin ups 5 x 10 Face pulls 4 x 12 x 36kg Leg press machine calf raises 5 x 10 x 141kg Seated DB curls 4 x 10 x 16kg 9/10/2015 C4W1 Bench 5 x 67.5kg 5 x 77.5 14 x 87.5 5 x 77.5 21 x 67.5 5 x 10 x 57.5kg DB rows 5 x 10 x 40kg 10/10/2015 C4W1 Front squats 5 x 70kg 5 x 82.5 10 x 92.5 5 x 82.5 12 x 70 5 x 10 x 60kg Lying leg curls 5 x 10 x 43kg Leg press machine calf raises 15 x 120kg 12 x 160kg (was sharing the machine so I just matched the other guy's poundages for the first few sets) 4 x 10 x 200kg Felt shit today. Was training fasted and it was definitely apparent. Slightly dehydrated as well as I was on the verge of cramping up. |
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Oct 19 2015, 04:17 AM
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Senior Member
4,382 posts Joined: Jan 2009
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18/10/2015
C4W2 OHP 5 x 52.5kg 3 x 60 5 x 67.5 3 x 60 13 x 52.5 5 x 10 x 40kg Chin ups 5 x 10 Down with the flu for a week so I was happy to at least match my previous reps at this top set poundage. |
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Oct 20 2015, 01:18 AM
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Senior Member
4,382 posts Joined: Jan 2009
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19/10/2015
C4W2 back Chest supported rows 4 X 8 X 55kg Chin ups 4 X 10 Face pulls 4 X 12 DB regular/hemmrr curls 8/2 X 22kg 8/3 X 22 2 X 6/5 X 22 |
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Oct 21 2015, 09:36 PM
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Senior Member
4,382 posts Joined: Jan 2009
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21/10/2015
C4W2 bench press 3 X 72.5kg 3 X 82.5 12 X 92.5 3 X 82.5 21 X 72.5 5 X 10 X 57.5kg Cable rows 5 X 10 X 66kg |
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Oct 23 2015, 12:30 AM
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Senior Member
4,382 posts Joined: Jan 2009
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22/10/2015
C4W2 front squats 3 X 75kg 3 X 87.5 9 X 97.5 (bar slipped and I couldn't recover) 3 X 87.5 17 X 75 5 X 10 X 60kg Machine calf raise 1 X 12 X 60 4 X 10 X 80 Lying leg curls 5 X 10 X 43kg Shit happens. Definitely had at least 2 reps in me for the top set. |
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Oct 26 2015, 02:03 AM
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Senior Member
4,382 posts Joined: Jan 2009
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25/10/2015
C4W3 OHP 5 x 55kg 3 x 62.5 3 x 70 3 x 62.5 13 x 55 5 x 10 x 40kg Chin ups 5 x 10 Dips 3 x 15/15/12 |
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Oct 26 2015, 11:58 PM
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Senior Member
4,382 posts Joined: Jan 2009
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C4W3 back
Chest supported rows 1 X 8 X 55kg 3 X 8 X 60 Chin ups 5 X 10 Face pulls 4 X 12 Machine calf raises 10 X 80kg 2 X 10 X 90 2 X 10 X 117 Seated DB curls 4 X 10 X 16kg |
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Oct 29 2015, 05:37 AM
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Senior Member
4,382 posts Joined: Jan 2009
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28/10/2015
C4W3 bench press 3 X 77.5kg (was meant to do 5 reps) 3 X 87.5 10 X 97.5 3 X 87.5 17 X 77.5 5 X 10 X 57.5kg DB rows 5 X 10 X 40kg Seated DB curls 3 X 10 X 14kg |
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Nov 3 2015, 11:07 PM
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Senior Member
4,382 posts Joined: Jan 2009
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3-11/2015
C4W3 front squats 5 X 82.5 3 X 92.5 8 X 102.5 3 X 92.5 15 X 82.5 5 X 10 X 60kg Lying leg curls 5 X 10 X 50kg Machine calf raise 3 X 10 X 126kg 2 X 10 X 117kg |
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Nov 6 2015, 02:53 AM
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Senior Member
4,382 posts Joined: Jan 2009
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5/11/2015
C4W4 OHP reload 3 X 47.5 3 X 55 3 X 62.5 3 X 10 X 37.5 Chin ups 5 X 10 Dips 3 X 15/15/13 |
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Nov 6 2015, 11:57 PM
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Senior Member
4,382 posts Joined: Jan 2009
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6/11/2015
C4W4 back reload Chest supported rows 3 X 8 X 50kg Chin ups 4 X 10 Face pulls 4 X 12 Machine calf raises 4 X 10 X 117kg Seated DB curls 4 X 10 X 16kg |
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Nov 9 2015, 07:12 PM
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Senior Member
4,382 posts Joined: Jan 2009
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8/11/2015
C4W4 bench deload 3 X 67.5 3 X 77.5 3 X 87.5 3 X 10 X 52.5kg DB rows 5 X 10 X 40kg Seated DB curls 4 X 10 X 16kg |
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Nov 11 2015, 03:47 AM
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Senior Member
4,382 posts Joined: Jan 2009
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10/11/2015
C4W4 front squat deload 3 X 70 3 X 82.5 3 X 92.5 3 X 10 X 55kg Lying leg curls 5 X 10 X 50kg Machine calf raise 5 X 10 X 117kg |
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Nov 13 2015, 09:28 PM
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Senior Member
4,382 posts Joined: Jan 2009
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12/11/2015
C5W1 OHP 5 X 50kg 5 X 57.5 7 X 65 5 X 57.5 15 X 50 5 X 10 X 42.5kg Chin ups 5 X 10 Dips 3 X 15/13/10 |
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Nov 15 2015, 12:43 AM
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Senior Member
4,382 posts Joined: Jan 2009
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14/11/2015
C4W1 back Chest supported rows 3 X 8 X 60kg 1 X 8 X 55kg Chin ups 5 X 10 Face pulls 5 X 12 Machine calf raises 5 X 10 X 117kg Seated DB curls 4 X 10/9/9/8 X 18kg |
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Nov 17 2015, 05:01 PM
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Senior Member
4,382 posts Joined: Jan 2009
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16/11/2015
C5W1 bench press 5 X 70 5 X 80 12 X 90 5 X 80 20 X 70 5 X 10 X 60kg DB rows 5 X 10 X 40kg DB curls 4 X 10/9/9/8 X 22kg |
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Nov 18 2015, 05:46 PM
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Senior Member
4,382 posts Joined: Jan 2009
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17/11/2015
C5W1 front squat 5 X 75kg 5 X 85 10 X 97.5 5 X 85 17 X 75 5 X 10 X 60kg Lying leg curls 5 X 10/10/10/10/9 X 50kg Machine calf raises 5 X 10 X 117kg |
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Nov 18 2015, 05:51 PM
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Senior Member
4,382 posts Joined: Jan 2009
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Double post
This post has been edited by -Dan: Nov 18 2015, 05:52 PM |
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