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Deans injury log! (And some gainz)

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DeanW92		...	22-04-2018 @ 15:22
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Been working away a bit so short on gym time, got 2 sessions in this weekend though to keep things ticking over Friday 20th april Bench 142.5x10 122.5x10 Incline bench 100x10 90x10 Widegrip pullups 5x6 Tbar rows Bar+75 2x10 Db shoulder press 30s 2x20 Side raises 14s 2x10 Db spider curls 2x12 Tricep overhead rope extensions 3x10 Done. Sunday 22nd Squat 160x10 130x10 SLDL 170x10 140x10 Seated leg press 170x10 140x15 Leg curls 2x20 Decline sit ups Hanging leg raises Calf raises.
DeanW92		...	28-04-2018 @ 22:59
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Been away again through the week, Did some upper body work today. Bench 145x8 130x8 Incline bench 105x8 100x7 Widegrip pullupa 6x6 Hammerstrength riws 60kg per arm 2x8 40kg oer arm x 15 Db shoulder press 34sx 15,12 Db side raises 14s 8,8,8 Rear delt flies 10s 3x8 Ez bar curls 2 sets Tricep rope extensions 2 sets Done
DeanW92		...	01-05-2018 @ 21:48
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Monday 31st april Bench 150x6 140x6 100x15 T bar rows +85kg 2x6 Rear delt flies 3x10 Seated Military press 60kg 3x8 Db curls 3x6 Tricep pushdowns 3x6 Done
DeanW92		...	04-05-2018 @ 21:12
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Tuesday 1st may Squat 180x6 160x6 Lunges 3x10 Leg curls 3x8 Leg extensions 3x8 Calf raises 5x10 Leg raises 3x10
DeanW92		...	14-05-2018 @ 21:43
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Monday 14th may Bench 132.5x12 120x12 100x12 Hammerstrength underarm rows 3x12 Rear delt flies 2x12 Cable rear delt flies 2x12 Ez bar curls 3x12 Rope pushdowns 3x12
DeanW92		...	21-05-2018 @ 22:40
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Friday 18th Squat 155x12 130x12 Deadlift 190x12 Leg press 4x20 Fin
DeanW92		...	14-11-2018 @ 13:51
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Monday 12th November Squat 152.5x8 140 3x5 Leg extensions 3x20 Leg curls 3x20 High stance leg press 2x12 1x20 Ez bar curls 2x15 Back to regular training over the last 2-3 months, plan to start logging my training again to track things n hopefully make my way back to where i was at.
DeanW92		...	15-11-2018 @ 21:15
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Wednesday 14th Bench Rest pause 130x9,3,2 100x15 Dips BW 3x15 Neutral grip machine rows 3x12 Cable pulldowns 67.5kg 3x12 Deadlift 200 2x5 Everything feeling alright except deadlifts where a little off, hamstrings still sore from monday.
Robbo		...	15-11-2018 @ 21:49
When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5 717.5 kgs @ 104kgs UnEq	Good to see some training back up on here mate
DeanW92		...	18-11-2018 @ 10:51
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Cheers robbo, hopefully get a good injury free run at training for the first time in 18months. Plan to focus more on strength in the new year. Friday 16th November Squat 150 3x5 Bench 130 2x5 120x5 SLDL 190x5 TNG reps 150 3x5 reset each rep and 4 second negatives.
DeanW92		...	19-11-2018 @ 20:41
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Monday 19th November Squat 140 8x5 - 90 seconds between sets 150x5 Standing Leg curls 30kg 3x12 4 second negatives Wide stance Leg press Paused reps - 100x20,15,15 100x20 Romanian deadlifts 120x12 100 2x12 4 second negatives Felt good today, energy was good throughout the session.
DeanW92		...	22-11-2018 @ 21:47
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Tuesday 20th Paused bench 115kg 8x5 90 secs between sets Incline bench 90x10,10,8 60x20 Db flies 5 second negatives 20s 3x12 Overhead press 50x8,6 BW dips 2x15 DB hammer curls 4x12
DeanW92		...	23-11-2018 @ 13:40
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Thursday 22nd SLDL 150 8x5 90 secs between sets Rest 3 minutes 180x5 (with belt) Widegrip pullups 6x6 Underarm hammerstrength rows 3x15 Cable pulldowns to front 2x12 Cable pulldowns BTN 2x10 Rope face pulls 3x8 Ez bar decline skullcrushers 4x12 Done. Bit of physio tomorrow.
DeanW92		...	28-11-2018 @ 14:10
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Monday 26th Squat 142.5 6x6 90 secs rest Rest 4 mins 160x5 DB SLDL SS standing leg curls 30kg DBs 4x20 30kg per leg curls 4x15 Walking lunges 20kg bag 3x8 per leg Split squats BW x20 per leg Glute bridges 3x15 Hip adductor machine 3x20 Surprisingly some of the worst DOMs ive had in a long time, still very sore 2 days later
DeanW92		...	29-11-2018 @ 10:38
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Wednesday 28th Bench 140x5 paused 120 5x6 110x6 OHP 50kg 3x6 Seated DB press 30sx27 Cable flies SS hammerstrengrh incline bench 4x15 each Cable curls SS bodyweight dips 3x15 3x12 Done

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