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From woefully weak to unremarkably mediocre?

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NimbleIcon...30-04-2015 @ 02:07 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 30.04.2015 @ 02:07 AM by Nimble
Bench
70 x 10
80 x 8
90 x 6 x 2 sets
80 x 8
70 x 8

Rack Pull (just below knees)
110 x 10
150 x 8
160 x 8
175 x 8
190 x 8 - Default PB

Ab Roller (from knees)
10 x 2 sets

TRX Row
Pump x 2 sets
NimbleIcon...02-05-2015 @ 17:49 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Squat
90 x 8
100 x 5
110 x 3 x 2 ladders (32 reps)

Pretty good.

Bench
70 x 10
85 x 5 x 3 sets

Still feeling detrained on Bench especially. Hopefully can up volume and intensity a bit next week.

Back Stuff
Lat pull downs x 3 sets
TRX row x 3 sets
DB Upright Row x 3 sets
NimbleIcon...05-05-2015 @ 01:41 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Squat
90 x 5
100 x 4
110 x 3
120 x 2 x 2 sets
110 x 3
100 x 4
90 x 10

Incline Bench
70 x 10,8,8,6

Lat Pull Down
"75" x 8,7,5

Front Raises
5/side x 12
7.5/side x 10,8

TRX Row
3 x pump

KB Swing
32kg x 20,25
NimbleIcon...07-05-2015 @ 06:22 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 07.05.2015 @ 07:09 AM by Nimble
Incline
70 x 8,8,7,6,4

Pull Ups
bw x 8 x 3 sets

Rack Pull (just below knees)
120 x 6
140 x 6
160 x 6
180 x 5
140 x 20 - PB

Upright Face Pulls
3 x pump

Suitcase Walk
65kg x there, swap hands, back x 3 sets
deleted2_20210523Icon...07-05-2015 @ 06:30 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq
deleted
NimbleIcon...07-05-2015 @ 07:06 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
kirkynick said:What's the gym like there?


I really like it. Good atmosphere and everything I need. The boss lets me buy stuff (kettlebells, chains) and keep it there, too.

No one apart from me really lifts "heavy" but we've got a few really good natty bodybuilders here.

One guy is about as muscular as I imagine you can get without juicing... I'm trying to persuade him to try give powerlifting a go. We really need to swap routines, I think... He's big, but very weak for his size and I've got the muscle mass of a pre-pubecent girl, but pretty honed lifting technique!
deleted2_20210523Icon...07-05-2015 @ 09:22 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq
deleted
NimbleIcon...08-05-2015 @ 01:46 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
kirkynick said:
I know the feeling Grin
Are they all locals or expats?
How's your Chinese?


There are a few Canadian girls here, and one Polish chap. But 99% locals. My Chinese is not bad Grin
NimbleIcon...08-05-2015 @ 01:48 
Avatar
woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Squat
90 x 5,3
100 x 4
110 x 6,4
100 x 8

Bench
70 x 8
80 x 6
85 x 4
90 x 3
95 x 2
100 x 1 x 2 sets
95 x 2
90 x 3
85 x 4
80 x 6
70 x 8

Front Squat
60 x 6
80 x 6 x 3 sets

Lat Pull Down
x 3 sets
NimbleIcon...12-05-2015 @ 16:00 
Avatar
woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 13.05.2015 @ 02:00 AM by Nimble
Squat
90 x 8
100 x 6
110 x 6,5,4

Bench Press
80 x 8
90 x 6 x 2 sets
80 x 6
70 x 10

Duffin Pause Squat
85 x 4 x 3 sets

Push Press
70 x 3 x 3

Back stuff
x lots
NimbleIcon...15-05-2015 @ 02:42 
Avatar
woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Rack Pull (from just below knees)
150 x 8
165 x 8 x 3 sets

Bench Press w/ Chains (+12kg)
70 x 9
75 x 8
80 x 6,3
75 x 6
70 x 6,5

Deadlift + Chains (+12kg)
150 x 4 x 3 sets

Lat Pull-Down
x 2 sets
NimbleIcon...16-05-2015 @ 09:37 
Avatar
woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Squat
90 x 6
100 x 5
110 x 4
120 x 3 x 2 sets
110 x 4
100 x 5
90 x 6

Bench
70 x 8
80 x 8
90 x 4
100 x 2
80 x 8
90 x 4
100 x 2
80 x 8
90 x 4
100 x 1

Duffin Kettlebell Face Pulls
32kg x 4 sets

Really liked how these felt

Cable Rows
Stack x 20,20,15

Press BTN
40 x 10 x 3 sets
NimbleIcon...18-05-2015 @ 09:11 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Strict Press
60 x 5 x 3 sets

Quick visit to company gym at lunchtime.
NimbleIcon...20-05-2015 @ 01:48 
Avatar
woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Squat
90 x 5
100 x 5
110 x 5 x 3 sets
90 x 10,6,4

Bench
80 x 10,10,8,8,8

Fat Grip Pull Ups
bw x 8 x 2 sets
NimbleIcon...21-05-2015 @ 15:58 
Avatar
woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 22.05.2015 @ 01:23 AM by Nimble
Felt great today.

Bench
70 x 5
80 x 5
90 x 5 x 3 sets
95 x 5
100 x 5

Block Pull (1" below knees)
150 x 5
160 x 5
170 x 5
180 x 5
190 x 5

Mid Grip Incline Bench
70 x 6,6,6,8

Proper TRX Row (feet raised)
x 3 sets

Ab Wheel From Knees
10 x 2 sets

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