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Thread: The Kronikles

  1. #1
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    The Kronikles

    just finished 12 weeks of German volume training (see https://forums.steroid.com/workout-t...ining-log.html ), moving onto 8 weeks or so of HIT training. gonna try training each body part 2x per week. split will start off something like:

    Day 1 - Chest/triceps
    Day 2 - Back/biceps
    Day 3 - Shoulders/legs
    Day 4 - Rest
    Repeat

    Today is:

    Day 1

    Incline barbell bench press - 2 warm up sets 1 working
    Decline dumbbell bench press - 2 warm up sets 1 working
    Flat dumbbell fly's - 1 warm up set 1 working
    EZ bar Skull crushers supersetted with close grip bench press - 1 working set
    Seated overhead dumbbell extensions - 1 working set


    will update with weight/reps after the workouts.
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  2. #2
    Berzerk is offline Banned
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    Very similar to "smolov Jr" bench routine

    I just went over to the nation and got a advanced gvt routine

    I like it

    What's up I'm kronik? CantBeatDat.

    I did it, remember...

  3. #3
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    what?

  4. #4
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    Incline barbell bench press - 2 warm up sets 1 working
    45kg - 25 reps
    50kg - 12
    55kg - 10/4/3/2.5 (3 rest-pause sets, 10 seconds rest, last rep just concentrated on the negetive part)

    Decline dumbbell bench press - 1 warm up sets 1 working
    25kg - 10
    25kg - 8/4

    Flat dumbbell fly's - 1 warm up set 1 working

    10kg - 10
    10kg - 10/4/3

    EZ bar Skull crushers supersetted with close grip bench press - 1 working set

    28kg - 10 skull crushers, 6/4/3 close grip

    Seated overhead dumbbell extensions - 1 working set
    20kg - 12/6/3/1


    total gym time: 36 minutes

    36 minutes of pure pain.. miss this shit. looking forward to tomorrow's workout.

  5. #5
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    Day 2

    Dead lifts - 2 warm up sets 1 working
    Bent over rows - 2 warm up sets 1 working
    Wide grip pull ups - 1 warm up sets 1 working
    Close grip pull ups - 1 warm up sets 1 working
    EZ bar bicep curls - 2 warm up sets 1 working
    Dumbbell concentration curls - 1 working set

  6. #6
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    Dead lifts - 2 warm up sets 1 working
    80kg - 15
    100kg - 10
    110kg - 7

    Bent over rows - 2 warm up sets 1 working
    40kg - 20
    50kg - 13
    55kg - 10/6/3

    Wide grip pull ups - 1 warm up sets 1 working

    5
    4/3

    Close grip pull ups - 1 warm up sets 1 working

    4
    4/3

    EZ bar bicep curls - 2 warm up sets 1 working

    18kg - 25
    23kg - 12
    23kg - 10 reps 3 negatives

    Dumbbell concentration curls - 1 working set
    10kg - 9 reps +2 forced +2 negatives

  7. #7
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    just found this

    keep it up kronik!

    and looks like you have an admirer! haha
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  8. #8
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    Day 3

    Squats - 2 warm up 1 working
    Stiff leg dead lifts - 1 warm up 1 working
    Seated barbell shoulder press - 2 warm up 1 working
    Reverse flys incline bench - 1 warm up 1 working
    Side lateral raises - 1 warm up 1 working

  9. #9
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    Squats - 2 warm up 1 working
    80kg - 15
    90kg - 12
    100kg - 6/3

    Stiff leg dead lifts - 1 warm up 1 working
    50kg - 12
    55kg - 10

    Seated barbell shoulder press - 2 warm up 1 working

    45kg - 15
    50kg - 10
    50kg - 7/3/1

    Reverse flys incline bench - 1 warm up 1 working

    7.5kg - 12
    7.5kg - 10/6/5/3

    Side lateral raises - 1 warm up 1 working
    7.5kg - 10
    7.5kg - 8/4/2

  10. #10
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    Love your logs! It's a great read. Can't wait to see the result of this one.
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  11. #11
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    Quote Originally Posted by tarmyg View Post
    Love your logs! It's a great read. Can't wait to see the result of this one.

    and i like making logs.. keeps me from skipping workouts and staying consistent. also a great way for tracking progress and seeing what works and what doesn't for me..

  12. #12
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    Day 5

    Incline barbell bench press - 2 warm up sets 1 working
    47.5kg - 23
    52.5kg - 16
    57.5kg - 8/5/2.5

    Decline dumbbell bench press - 1 warm up sets 1 working
    25kg - 12
    25kg - 9/3

    Flat dumbbell fly's - 1 warm up set 1 working

    10kg - 12
    10kg - 10/5/2

    EZ bar Skull crushers supersetted with close grip bench press - 1 working set

    28kg - 12 skull crushers, 8/5/5/2 close grip

    Seated overhead dumbbell extensions - 1 working set
    20kg - 12/6/3

  13. #13
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    Day 6

    Dead lifts - 2 warm up sets 1 working
    80kg - 17
    100kg - 10
    110kg - 8/3

    Bent over rows - 2 warm up sets 1 working
    42.5kg - 20
    50kg - 15
    55kg - 10/6/3

    Wide grip pull ups - 1 warm up sets 1 working

    6
    5/3

    Close grip pull ups - 1 warm up sets 1 working

    7
    6/3/1

    EZ bar bicep curls - 1 warm up set 1 working

    18kg - 22
    23kg - 10/6 + 3 negetives

    Dumbbell concentration curls - 1 working set
    10kg - 10 reps +2 forced +2 negatives


    note: both wide and close grip pull ups are assisted using a green power band.

  14. #14
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    Day 7

    Squats - 2 warm up 1 working
    80kg - 16
    90kg - 12
    100kg - 8

    Seated barbell shoulder press - 2 warm up 1 working

    45kg - 16
    47.5kg - 12
    50kg - 7/3/2

    Reverse flys incline bench - 1 warm up 1 working

    7.5kg - 15
    7.5kg - 13/8/5/3

    Side lateral raises - 1 warm up 1 working
    7.5kg - 12
    7.5kg - 9/5/2



    took it easy on the legs, got a lot of riding to do today.

  15. #15
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    Day 9

    Incline barbell bench press - 2 warm up sets 1 working
    50kg - 26
    55kg - 13
    60kg - 10/4/2

    Decline dumbbell bench press - 1 warm up sets 1 working
    27.5kg - 10
    27.5kg - 8/3

    Flat dumbbell fly's - 1 warm up set 1 working

    10kg - 14
    10kg - 12/4/3

    EZ bar Skull crushers supersetted with close grip bench press - 1 working set

    30.5kg - 10 skull crushers, 8/5/3 close grip

    Seated overhead dumbbell extensions - 1 working set
    22.5kg - 11/5/2





  16. #16
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    forgot to post what i did yesterday:

    Day 10

    Dead lifts - 2 warm up sets 1 working
    90kg - 13
    100kg - 10
    110kg - 9

    Bent over rows - 2 warm up sets 1 working
    45kg - 22
    50kg - 12
    55kg - 10/6/3

    Wide grip pull ups - 1 warm up sets 1 working

    6
    5/2

    Close grip pull ups - 1 warm up sets 1 working

    7
    6/3

    EZ bar bicep curls - 1 warm up set 1 working

    18kg - 27
    23kg - 11/6/4

    Dumbbell concentration curls - 1 working set
    10kg - 10 reps +2 forced +2 negatives


    bout to go hit shoulders/legs

  17. #17
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    Day 11

    Seated barbell shoulder press - 2 warm up 1 working
    45kg - 16
    47.5kg - 12
    50kg - 8/4/2

    Reverse flys incline bench - 1 warm up 1 working

    10kg - 12
    10kg - 11/6/4

    Side lateral raises - 1 warm up 1 working
    10kg - 10
    10kg - 8/4/2

    Squats - 2 warm up 1 working
    82.5kg - 12
    92.5kg - 12
    102.5kg - 8

    Stiff leg dead lifts - 1 warm up 1 working
    50kg - 16
    55kg - 13


  18. #18
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    Day 13

    Incline barbell bench press - 2 warm up sets 1 working
    52.5kg - 22
    57.5kg - 16
    62.5kg - 8/3/2

    Decline dumbbell bench press - 1 warm up sets 1 working
    27.5kg - 14
    27.5kg - 8/2

    Flat dumbbell fly's - 1 warm up set 1 working

    10kg - 14
    10kg - 10/4

    EZ bar Skull crushers supersetted with close grip bench press - 1 working set

    30.5kg - 12 skull crushers, 8/5/3 close grip

    Seated overhead dumbbell extensions - 1 working set
    22.5kg - 13/6/3

  19. #19
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    Day 14

    Dead lifts - 2 warm up sets 1 working
    92.5kg - 15
    102.5kg - 10
    112.5kg - 8

    Bent over rows - 2 warm up sets 1 working
    47.5kg - 22
    52.5kg - 16
    57.5kg - 10/6/3

    Wide grip pull ups - 1 warm up sets 1 working

    7
    6/3/1

    Close grip pull ups - 1 warm up sets 1 working

    7
    7/3/2

    EZ bar bicep curls - 1 warm up set 1 working

    20.5kg - 18
    25.5kg - 11/5/3 + 2 negetives

    Dumbbell concentration curls - 1 working set
    10kg - 11 reps +2 forced +2 negatives




    that was a killer fkn workout. #HungryAsFk

  20. #20
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    Day 15

    Seated barbell shoulder press - 2 warm up 1 working
    45kg - 18
    47.5kg - 14
    50kg - 10/4/2

    Reverse flys incline bench - 1 warm up 1 working

    10kg - 14
    10kg - 12/7/5/3

    Side lateral raises - 1 warm up 1 working
    10kg - 8
    10kg - 7/5/3/2

    Squats - 2 warm up 1 working
    82.5kg - 15
    92.5kg - 10
    102.5kg - 9

    Stiff leg dead lifts - 1 warm up 1 working
    50kg - 15
    55kg - 13

  21. #21
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    Day 17

    Incline barbell bench press - 2 warm up sets 1 working
    55kg - 23
    60kg - 15
    65kg - 7/3/2

    Decline dumbbell bench press - 1 warm up sets 1 working
    27.5kg - 13
    27.5kg - 10/3

    Flat dumbbell fly's - 1 warm up set 1 working

    10kg - 15
    10kg - 14/6/3

    EZ bar Skull crushers supersetted with close grip bench press - 1 working set

    30.5kg - 12 skull crushers, 10/7/5/3 close grip

    Seated overhead dumbbell extensions - 1 working set
    25kg - 12/6/4




  22. #22
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    Day 18

    Bent over rows - 2 warm up sets 1 working
    50kg - 26
    55kg - 16
    60kg - 12/7/4

    Wide grip pull ups - 1 warm up sets 1 working

    7
    6/3/1

    Close grip pull ups - 1 warm up sets 1 working

    8
    7/3/1

    EZ bar bicep curls - 1 warm up set 1 working

    20.5kg - 28
    25.5kg - 16/9/5 + 2 negetives

    Dumbbell concentration curls - 1 working set
    10kg - 12 reps +2 forced +2 negatives

    Dead lifts - 2 warm up sets 1 working
    95kg - 14
    105kg - 11
    115kg - 9



    changed things up a bit today and did dead lifts last.. waking up every day feeling tired, then i eat, shower, and hit the gym, but as soon as i pick up that barbell and start lifting, the tiredness goes away and the strength shows up, body was shaking after i finished today's workout, love that feeling. week 3 and making steady progress.

  23. #23
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    forgot to post up what i did on the 8th:

    Day 19

    Seated barbell shoulder press - 2 warm up 1 working
    47.5kg - 16
    50kg - 11
    52.5kg - 8/3/2

    Reverse flys incline bench - 1 warm up 1 working

    12.5kg - 14
    12.5kg - 11/6/4

    Side lateral raises - 1 warm up 1 working
    10kg - 11
    10kg - 10/5/2

    Squats - 2 warm up 1 working
    85kg - 15
    95kg - 9
    105kg - 7

    Stiff leg dead lifts - 1 warm up 1 working
    52.5kg - 13
    57.5kg - 12


    bout to go hit chest and tri's. #TimeForWar

  24. #24
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    Day 21

    Incline barbell bench press - 2 warm up sets 1 working
    60kg - 15
    62.5kg - 11
    65kg - 10/3

    Decline dumbbell bench press - 1 warm up sets 1 working
    30kg - 9
    30kg - 7/2

    Flat dumbbell fly's - 1 warm up set 1 working

    12.5kg - 11
    12.5kg - 10/4

    EZ bar Skull crushers supersetted with close grip bench press - 1 working set

    33kg - 8 skull crushers, 8/5/3 close grip

    Seated overhead dumbbell extensions - 1 working set
    27.5kg - 10/3


    went skating yesterday, was practicing my spins and fell over and hit my head, neck is sore today.. other than that, feeling strong, riding my bike everyday, slowly loosing fat.. end week 3.

  25. #25
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    Day 22

    Bent over rows - 2 warm up sets 1 working
    52.5kg - 18
    57.5kg - 13
    62.5kg - 11/6/3

    Wide grip pull ups - 1 warm up sets 1 working

    7
    6/3/2

    Close grip pull ups - 1 warm up sets 1 working

    9
    6/4/2

    EZ bar bicep curls - 1 warm up set 1 working

    23kg - 18
    28kg - 11 + 3 negatives

    Dumbbell concentration curls - 1 working set
    10kg - 13 reps +2 forced +2 negatives

    Dead lifts - 2 warm up sets 1 working
    97.5kg - 13
    107.5kg - 10
    117.5kg - 7


    looking forward to eating this chicken whole chickens are the best!

  26. #26
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    Day 23

    Seated barbell shoulder press - 2 warm up 1 working
    47.5kg - 19
    50kg - 13
    52.5kg - 9/4/2

    Reverse flys incline bench - 1 warm up 1 working

    12.5kg - 15
    12.5kg - 11/6/4

    Side lateral raises - 1 warm up 1 working
    12.5kg - 7
    12.5kg - 6/3

    Squats - 2 warm up 1 working
    85kg - 16
    95kg - 12
    105kg - 10

    Stiff leg dead lifts - 1 warm up 1 working
    52.5kg - 15
    57.5kg - 14


    Today is one of those days where i had to choose between going to the gym or going skating, so i went to my gym, finished my 2nd set of squats, almost fell over because my legs were feeling all jelly like, and that's when i knew i made the right decision. at this moment in time, this is where i wanted to be. Off day tomorrow, so will be able to go skating then for a good 2-3 hours.

  27. #27
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    Day 25

    Incline barbell bench press - 2 warm up sets 1 working
    62.5kg - 17
    65kg - 10
    67.5kg - 7/3/drop set 60kg - 3

    Decline dumbbell bench press - 1 warm up sets 1 working
    30kg - 13
    30kg - 9/2

    Flat dumbbell fly's - 1 warm up set 1 working

    12.5kg - 14
    12.5kg - 10/3

    EZ bar Skull crushers supersetted with close grip bench press - 1 working set

    33kg - 8 skull crushers, 9/6/3 close grip

    Seated overhead dumbbell extensions - 1 working set
    27.5kg - 15/6

  28. #28
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    Just took some measurements:

    14.5" arms
    46.5" chest
    37" waist


    will update in 4 weeks or so, arms need work...

  29. #29
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    Day 26

    Bent over rows - 2 warm up sets 1 working
    55kg - 22
    60kg - 16
    65kg - 11/5/3

    Wide grip pull ups - 1 warm up sets 1 working

    8
    7/3/2

    Close grip pull ups - 1 warm up sets 1 working

    10
    8/2/1

    EZ bar bicep curls - 1 warm up set 1 working

    23kg - 23
    28kg - 10/5/3 + 2 negatives

    Dumbbell concentration curls - 1 working set
    10kg - 14 reps +2 forced +2 negatives

    Dead lifts - 2 warm up sets 1 working
    97.5kg - 15
    107.5kg - 11
    117.5kg - 9

  30. #30
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    Day 27

    Seated barbell shoulder press - 2 warm up 1 working
    50kg - 17
    52.5kg - 11
    55kg - 8/3

    Reverse flys incline bench - 1 warm up 1 working

    12.5kg - 15
    12.5kg - 12/6/3

    Side lateral raises - 1 warm up 1 working
    12.5kg - 9
    12.5kg - 7/4/2

    Squats - 2 warm up 1 working
    87.5kg - 12
    97.5kg - 10
    107.5kg - 9

    Stiff leg dead lifts - 1 warm up 1 working
    55kg - 14
    60kg - 10

  31. #31
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    Day 29

    Incline barbell bench press - 2 warm up sets 1 working
    62.5kg - 18
    65kg - 11
    67.5kg - 10/3

    Decline dumbbell bench press - 1 warm up sets 1 working
    30kg - 13
    30kg - 9/2

    Flat dumbbell fly's - 1 warm up set 1 working

    12.5kg - 12
    12.5kg - 10/3

    EZ bar Skull crushers supersetted with close grip bench press - 1 working set

    33kg - 9 skull crushers, 8/6/3 close grip

    Seated overhead dumbbell extensions - 1 working set
    30kg - 10/3

  32. #32
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    Day 30

    Bent over rows - 2 warm up sets 1 working
    57.5kg - 18
    62.5kg - 13
    67.5kg - 11/6/3

    Wide grip pull ups - 1 warm up sets 1 working

    9
    6/3

    Close grip pull ups - 1 warm up sets 1 working

    11
    8/4

    EZ bar bicep curls - 1 warm up set 1 working

    23kg - 22
    28kg - 12/4 + 2 negatives

    Dumbbell concentration curls - 1 working set
    10kg - 15 reps +2 forced +2 negatives

    Dead lifts - 3 warm up sets 1 working
    80kg - 8
    100kg - 12

    110kg - 10
    120kg - 7



    added in an extra warm up set of dead lifts, don't feel comfortable dead lifting over 100kg for my 1st warm up set soo...

  33. #33
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    Day 31

    Seated barbell shoulder press - 2 warm up 1 working
    50kg - 16
    52.5kg - 11
    55kg - 8/3

    Reverse flys incline bench - 1 warm up 1 working

    12.5kg - 18
    12.5kg - 13/6

    Side lateral raises - 1 warm up 1 working
    12.5kg - 8
    12.5kg - 7/3

    Squats - 2 warm up 1 working
    90kg - 13
    100kg - 10
    110kg - 8

    Stiff leg dead lifts - 1 warm up 1 working
    55kg - 14
    60kg - 11

  34. #34
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    Day 33

    Incline barbell bench press - 2 warm up sets 1 working
    65kg - 15
    67.5kg - 11
    70kg - 6/3

    Decline dumbbell bench press - 1 warm up sets 1 working
    30kg - 14
    30kg - 10/3

    Flat dumbbell fly's - 1 warm up set 1 working

    12.5kg - 13
    12.5kg - 12/4

    EZ bar Skull crushers supersetted with close grip bench press - 1 working set

    33kg - 10 skull crushers, 11/5/3 close grip

    Seated overhead dumbbell extensions - 1 working set
    30kg - 12/4

  35. #35
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    Day 34

    Bent over rows - 2 warm up sets 1 working
    60kg - 15
    65kg - 12
    70kg - 8/4/3

    Wide grip pull ups - 1 warm up sets 1 working

    9
    6/4

    Close grip pull ups - 1 warm up sets 1 working

    10
    8/3

    EZ bar bicep curls - 1 warm up set 1 working

    23kg - 22
    28kg - 11 + 2 negatives

    Dumbbell concentration curls - 1 working set
    10kg - 13 reps +2 forced +2 negatives

    Dead lifts - 3 warm up sets 1 working
    80kg - 8
    100kg - 13

    110kg - 10
    120kg - 9

  36. #36
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    Day 35

    Seated barbell shoulder press - 2 warm up 1 working
    50kg - 18
    52.5kg - 10
    55kg - 7 - drop set 50kg - 4 - drop set 40kg - 4

    Reverse flys incline bench - 1 warm up 1 working

    12.5kg - 16
    12.5kg - 14/7

    Side lateral raises - 1 warm up 1 working
    12.5kg - 9
    12.5kg - 8/4

    Squats - 2 warm up 1 working
    90kg - 14
    100kg - 11
    110kg - 9

    Stiff leg dead lifts - 1 warm up 1 working
    57.5kg - 14
    62.5kg - 12


    end week 5. workouts are brutal.. but in a good way.. still making steady progress, 3 or so more weeks of this then gonna switch to my customized 5x5 routine, looking forward to having extra rest days..

  37. #37
    kronik420's Avatar
    kronik420 is offline Anabolic Member
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    Day 36

    Off day w00t

    weighed in at 214 lbs @ 19%, goal by end of this year is 220 @ 15%

  38. #38
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    Day 37

    Incline barbell bench press - 2 warm up sets 1 working
    65kg - 14
    67.5kg - 10
    70kg - 9/3

    Decline dumbbell bench press - 1 warm up sets 1 working
    30kg - 12
    30kg - 9/2

    Flat dumbbell fly's - 1 warm up set 1 working

    12.5kg - 12
    12.5kg - 10/5/2

    EZ bar Skull crushers supersetted with close grip bench press - 1 working set

    33kg - 10 skull crushers, 8/6/3 close grip

    Seated overhead dumbbell extensions - 1 working set
    30kg - 14/6



    i fell like i could go to sleep for 3 days straight....

  39. #39
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    kronik420 is offline Anabolic Member
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    Day 38

    Bent over rows - 2 warm up sets 1 working
    60kg - 21
    65kg - 15
    70kg - 12/5

    Wide grip pull ups - 1 warm up sets 1 working

    8
    7/4

    Close grip pull ups - 1 warm up sets 1 working

    11
    9/4

    EZ bar bicep curls - 1 warm up set 1 working

    23kg - 19
    28kg - 13 + 2 negatives

    Dumbbell concentration curls - 1 working set
    10kg - 14 reps +2 forced +2 negatives

    Dead lifts - 3 warm up sets 1 working
    80kg - 8
    102.5kg - 12

    112.5kg - 10
    122.5kg - 8



    got called into work today, so had to work out when i got home at 10.30pm #WhateverItTakes #FuckYourExcuses

  40. #40
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    kronik420 is offline Anabolic Member
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    Day 39

    Seated barbell shoulder press - 2 warm up 1 working
    50kg - 14
    52.5kg - 10
    55kg - 9/3

    Reverse flys incline bench - 1 warm up 1 working

    12.5kg - 17
    12.5kg - 16/8

    Side lateral raises - 1 warm up 1 working
    12.5kg - 9
    12.5kg - 8/4

    Squats - 2 warm up 1 working
    92.5kg - 12
    102.5kg - 9
    112.5kg - 7

    Stiff leg dead lifts - 1 warm up 1 working
    60kg - 14
    65kg - 12


    If I had a horse, i would eat it..

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