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Luke's Training Log

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Luke82Icon...19-07-2014 @ 13:51 
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Enjoys his parents fully stocked fridge.
Member 3476, 868 posts
SQ 170, BP 136, DL 217.5
523.5 kgs @ 95kgs UnEq		Sat 19 Jul 14

Rower warm up

Bench:
60 x 5
80 x 3
100 x 5
105 x 4
107.5 x 3
110 x 2
115 x 1
100 x 3 x 5

DB inclines:
20 x 8
36 x 3 x 8, 7

Had my friend training at the garage with me today. After my last set he said "nice reps... nice reps.... nice reps." I asked him why he repeated it three times and he said he didn't. Turns out it was the echo bouncing around the striations in my pecs.

Dips BW x 20 / DB flies 15 KG x 11 superset
Luke82Icon...22-07-2014 @ 12:31 
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Enjoys his parents fully stocked fridge.
Member 3476, 868 posts
SQ 170, BP 136, DL 217.5
523.5 kgs @ 95kgs UnEq		Tue 22 jul 14

Rower and back exts

Squat
60 x 5
90 x 3
105 x 5
110 x 4
115 x 3
120 x 2
125 x 1
100 x 4 x 5

Front squat lockout, pin 9
60
100
120
130
140 x 1 all

Goblet squat w/ weight plate
10 x 15
15 x 15
20 x 15
25 x 15

Planks

Finisher with a good 10 mins on the rower

Threw in the partials for my tendons. It worked cause once I got home my missus took one look at my thick, solid tendons and went wild.
Luke82Icon...24-07-2014 @ 19:35 
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Enjoys his parents fully stocked fridge.
Member 3476, 868 posts
SQ 170, BP 136, DL 217.5
523.5 kgs @ 95kgs UnEq		Thu 24 Jul 14

Rower warm up

Bench
60 x 5
80 x 5
102.5 x 3 x 5

Seated DB press
15 x 5
20 x 5
25 x 3 x 5

Barbell curls
30 x 5
40 x 3 x 5

Just a quick one tonight but I'm afraid it might have been for nothing. Got caught in traffic on the way home and am afraid I might have missed my post workout nutrition window. I'll double up on my mutant mass tonight and hopefully it will balance out.
Luke82Icon...27-07-2014 @ 12:14 
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Enjoys his parents fully stocked fridge.
Member 3476, 868 posts
SQ 170, BP 136, DL 217.5
523.5 kgs @ 95kgs UnEq		Sun 27 Jul 14

Rower, back exts

Deads
60 x 5
80 x 5
100 x 5
120 x 5
140 x 3
162.5 x 5

Barbell rows
60 x 5
70 x 5
80 x 3 x 5

Shrug
60 x 5
100 x 5
120 x 3 x 5

DOH axle deads
60 x 5
80 x 3 x 5 - grip is in the toilet! This was tuff.

Productive day in the laboratory of lean.
Luke82Icon...31-07-2014 @ 20:13 
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Enjoys his parents fully stocked fridge.
Member 3476, 868 posts
SQ 170, BP 136, DL 217.5
523.5 kgs @ 95kgs UnEq		Finally moved my home gym to my actually home. It's nice to no longer have my house, and more importantly my toilet, a 15 min drive away.

Last few days have been busy as f**k getting the new place set up

Thu 31 jul 14

Rower warm up

Bench:
60 x 5
85 x 5
103.5 x 3 x 5

Squat
60 x 5
80 x 5
100 x 5
115 x 5

Seated DB press
15 x 5
20 x 5
26 x 3 x 5

EZ bar curls
20 x 5
30 x 5
35 x 3 x 5

New gym is spot on. Prediction; gains.

First goal:
get my lifts back to previous best before I moved house and started loafing and, even worse, running!

Plan of action:
Simple and abbreviated routines have worked better for me in the past so will do that again

Time frame:
End of autumn
Luke82Icon...02-08-2014 @ 21:20 
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Enjoys his parents fully stocked fridge.
Member 3476, 868 posts
SQ 170, BP 136, DL 217.5
523.5 kgs @ 95kgs UnEq		Sat 2 Aug 14

Rower

Deads
60 x 5
80 x 5
100 x 5
120 x 5
140 x 3
165 x 5

Barbell rows:
60 x 5
70 x 5
82.5 x 3 x 5

Shrugs
60 x 5
100 x 5
122.5 x 3 x 5

DOH axle deads:
50 x 5
70 x 5
82.5 x 3 x 5
Luke82Icon...05-08-2014 @ 12:31 
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Enjoys his parents fully stocked fridge.
Member 3476, 868 posts
SQ 170, BP 136, DL 217.5
523.5 kgs @ 95kgs UnEq		Tue 5 Aug 14

Squat:
60 x 5
80 x 5
100 x 3
117.5 x 5

Bench:
60 x 5
80 x 5
90 x 3
105 x 3 x 5

Close grip (about shoulder width) bench:
60 x 5
80 x 5
90 x 3 x 5
Swolerized Underslung barbell launchers

Sit ups:
BW x 15
10 KG x 15
20 KG x 15

Weights felt a lot easier than the ones last week, hopefully this means my previously squandered gainz will come back post haste.
Luke82Icon...05-08-2014 @ 12:32 
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Enjoys his parents fully stocked fridge.
Member 3476, 868 posts
SQ 170, BP 136, DL 217.5
523.5 kgs @ 95kgs UnEq
Post Edited: 05.08.2014 @ 12:33 PM by Luke82
Double nasty
Luke82Icon...07-08-2014 @ 12:31 
Avatar
Enjoys his parents fully stocked fridge.
Member 3476, 868 posts
SQ 170, BP 136, DL 217.5
523.5 kgs @ 95kgs UnEq		Thu 7 aug 14

Press
40 x 5
50 x 5
60 x 5
70 x 3 x 5

EZ curls
20 x 5
30 x 5
46 x 3 x 5

Neck strop
15 KG x 2 x 15

Plate raises for front of kneck
15 KG x 2 x 15

Side bends with EZ bar
46 KG x 10 each side

Leg raises off bench x 20
Luke82Icon...09-08-2014 @ 13:36 
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Enjoys his parents fully stocked fridge.
Member 3476, 868 posts
SQ 170, BP 136, DL 217.5
523.5 kgs @ 95kgs UnEq		Sat 9 Aug 14

Deads:
60 x 5
80 x 5
100 x 5
120 x 5
140 x 3
167.5 x 5

Barbell row:
60 x 5
70 x 5
90 x 3 x 5

Shrug:
90 x 5
100 x 5
125 x 3 x 5

DOH thick bar deadlift:
50 x 5
70 x 5
85 x 3 x 5
Luke82Icon...12-08-2014 @ 12:23 
Avatar
Enjoys his parents fully stocked fridge.
Member 3476, 868 posts
SQ 170, BP 136, DL 217.5
523.5 kgs @ 95kgs UnEq		Tue 12 aug 14

Rower, back exts.

Squat:
60 x 5
80 x 5
100 x 5
110 x 3
120 x 5

Bench:
60 x 5
80 x 5
90 x 3
106 x 3 x 5

CG bench:
60 x 5
75 x 5
91 x 3 x 5

Sit ups:
BW x 15
10 KG x 15
20 KG x 15

Some leverage stuff for the wrist power.
Luke82Icon...14-08-2014 @ 11:30 
Avatar
Enjoys his parents fully stocked fridge.
Member 3476, 868 posts
SQ 170, BP 136, DL 217.5
523.5 kgs @ 95kgs UnEq		Thu 14 Aug 14

Rower, back exts.

Press:
40 x 5
50 x 5
60 x 3
72.5 x 3 x 5

EZ curls:
30 x 5
40 x 5
47.5 x 3 x 5

Neck strop:
17.5 KG x 2 x 15

Neck front raise with plate:
15 KG x 2 x 20

Side bends:
47.5 KG x 10 each side

Leg raises off bench:
BW x 15
5 KG x 15
Luke82Icon...16-08-2014 @ 19:23 
Avatar
Enjoys his parents fully stocked fridge.
Member 3476, 868 posts
SQ 170, BP 136, DL 217.5
523.5 kgs @ 95kgs UnEq		Sat 16 Aug 14

Rower

Deads:
60 x 5
80 x 5
100 x 5
120 x 5
140 x 3
170 x 5

Barbell rows:
60 x 5
75 x 5
92.5 x 3 x 5

Shrugs:
92.5 x 5
110 x 5
130 x 3 x 5

DOH axle deads:
50 x 5
70 x 5
87.5 x 3 x 5

Nice
Luke82Icon...19-08-2014 @ 19:37 
Avatar
Enjoys his parents fully stocked fridge.
Member 3476, 868 posts
SQ 170, BP 136, DL 217.5
523.5 kgs @ 95kgs UnEq		Tue 19 Aug 14

Rower, back exts.

Squats:
60 x 5
80 x 5
100 x 5
110 x 3
125 x 5 - cobwebs are starting to blow off now, this was very comfortable

Bench:
60 x 5
80 x 5
90 x 3
107.5 x 3 x 5 - volume PR, and was easy peasy, nice:

CG bench:
60 x 5
72.5 x 5
92.5 x 3 x 5

Sit ups:
BW x 15
10 KG x 15
20 KG x 15
Luke82Icon...21-08-2014 @ 12:46 
Avatar
Enjoys his parents fully stocked fridge.
Member 3476, 868 posts
SQ 170, BP 136, DL 217.5
523.5 kgs @ 95kgs UnEq		Thu 21 aug 14

Rower

Press:
40 x 5
50 x 5
60 x 3
73.5 x 3 x 5

EZ curls:
30 x 5
40 x 5
48.5 x 3 x 5

Neck strop:
10 KG x 15
20 KG x 12

Kneck front raise:
15 KG x 2 x 25

Side bends:
48.5 x 10 each side

Leg raises off bench:
bw (well, leg weight) x 15
5 KG x 15
10 KG x 6 - ouch!

Some leverage stuff with my broken one ended dumbell

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