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Deans injury log! (And some gainz)

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DeanW92Icon...22-04-2018 @ 15:22 
Member 4496, 1316 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.
DeanW92Icon...28-04-2018 @ 22:59 
Member 4496, 1316 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
DeanW92Icon...01-05-2018 @ 21:48 
Member 4496, 1316 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
DeanW92Icon...04-05-2018 @ 21:12 
Member 4496, 1316 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
DeanW92Icon...14-05-2018 @ 21:43 
Member 4496, 1316 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
DeanW92Icon...21-05-2018 @ 22:40 
Member 4496, 1316 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Friday 18th

Squat
155x12
130x12

Deadlift
190x12

Leg press
4x20

Fin
DeanW92Icon...14-11-2018 @ 13:51 
Member 4496, 1316 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.
DeanW92Icon...15-11-2018 @ 21:15 
Member 4496, 1316 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.
RobboIcon...15-11-2018 @ 21:49 
Avatar
When I have enough cash, I get a deep tissue.
Member 465, 10637 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Good to see some training back up on here mate
DeanW92Icon...18-11-2018 @ 10:51 
Member 4496, 1316 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.
DeanW92Icon...19-11-2018 @ 20:41 
Member 4496, 1316 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.
DeanW92Icon...22-11-2018 @ 21:47 
Member 4496, 1316 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
DeanW92Icon...23-11-2018 @ 13:40 
Member 4496, 1316 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.
DeanW92Icon...28-11-2018 @ 14:10 
Member 4496, 1316 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
DeanW92Icon...29-11-2018 @ 10:38 
Member 4496, 1316 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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