well done
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Thanks buddy. It came easy too. I had another in me, possibly two. I’m just back off the deload though and only targetted 5 reps for progression, took the 6 and left it. No rush.
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Awesome start to the new year
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11-01-23
OHP
57.5kg x 6
52kg x 10
46kg x 12
DB Bench
40kg x 8
40kg x 8
40kg x 8
Lat raises (2sec hold)
9kg x 13
9kg x 12
9kg x 12
Machine Chest Press
82.5kg x 13
82.5kg x 12
82.5kg x 11
Two-handle triceps pushdown
25kg x 16
25kg x 12
25kg x 12
Incline 45° dumbell curls
16kg x 11
16kg x 10
16kg x 9
+1 on top OHP set so i’m happy with that. DB Bench i’m chuffed with! Hitting the 40kgs has been a little something I’ve had in the back of mind for ages. I remember seeing people using them and thinking “what a beast”, now I just used them for 3x8 so that’s awesome.
Everything else went up by several reps so an overall good day. One thing I must mention though, as soon as I get to the money reps on lat raises i’m getting some pain along my inner forearms. I keep my elbows a little bent and follow a very common recommended form. Maybe it’s just because I’ve only just started doing them again and need to build up a little supporting muscle or something. Will do a bit of research. Any input is welcome.
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Congratulations, I feel the same way about the 45kg DBs, just so I can match @TrainForPain on DBs!!!
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Haha! I can’t bench worth a poop, but I’ve got those DBs
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Cheers! I only started DB pressing around March/April coming from no history with them so pretty quick progress I think.
There’s a 6ft 5 guy I know that probably weighs around 280lbs. He manhandles the 50kgs for 10+ with not much training! It’s a little annoying knowing the effort I put in, but I must not compare myself! That said, @TrainForPain 's 45kg x 8 is my next target. It’ll be awesome to hit a similar number of someone here who’s got a physique I and many others admire. From what I remember, our weight hovers somewhat similar too.
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Is that what I do? I’m glad you could do the math!
Is that about me?? Thank you sincerely. If you haven’t far surpassed me already, and you probably have, you certainly will soon.
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Us Brits with our imperial system are like black sheep amongst an army of Americans and other nationalities in the fitness community. All the books, all the media, all the forums we indulge in. We have no choice. I wonder if we miss out on many log followers by typing lifts out in KG.
And you’re too humble. I’d wager that many new users come here, see your avatar, skim-read your log, see your pictures and end up thinking “this is where I wanna get to”.
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I appreciate that. I think it’s just a matter of living long enough!
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@cdep89 i noticed this morning that my gym has 44kg DBs and 46kg DBs. So I’ll never match @TrainForPain , I can either be worse than him or better than him but never equal 
44kg DB = 97lbs
46kg DB = 101.4lbs
Train for pains magic 100lbs dbs which equal 45.3kg
I’m assuming once I can get 46kg DBs for 8 reps my life will be perfect. I’ll have a perfect body and everyone on here will bow at my feet.
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13-01-23
Squat
130kg x 6
117.5kg x 9
104kg x 13
RDL
130kg x 9
130kg x 9
Lat pulldowns
87.5kg x 10
87.5kg x 10
87.5kg x 8
Leg extensions
67.5kg x 15
67.5kg x 12
67.5kg x 12
One-arm cable row
95kg x 10
95kg x 10
95kg x 10
I really did not want to go in today. Had a crap night sleep (digestive discomfort…again), and the missus is off work taking the last of her holiday days. Was a toughie but I got through it and managed to continue along the progression I’d expected. I actually only wanted 5 on the top squat set but the 6th was there so I took it. Think I could have squeezed an extra rep out of the 3rd set too but having already got what I wanted, I killed it off.
Lat pulldowns and one-arm cable rows are starting to feel really heavy. May rotate them out, but then… I still got extra reps so not 100% on that yet. If I do switch them out, it’ll probably be a different grip on the pulldowns and maybe a dumbell row of sorts instead of the cable row. OR, as i’m enjoying the latter so much I might just go down to 6-8 reps being as i’m about to max the rack out anyway.
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15-01-23
Bench
97.5kg x 7
87.5kg x 11
78kg x 14
Seated DB OHP
28kg x 10
28kg x 7
28kg x 7
28kg x 4
The gym was so busy I got pissed off waiting around for stuff so grabbed my stuff and went in the sauna. Debating whether to go in tomorrow and finish this upper as it should be quieter, or just continue as I was and move on to the next session. Any input would be great.
@QuadQueen, I was forced to go off my usual diet yesterday as I was with a friend going through a marriage break-up. I had nothing prepared/would’ve gone hungry otherwise so had a steak and kidney pie for lunch, takeaway double cheese burger + curly chips for dinner and way more milk than I usually drink. Ended up having the best day symptom-wise I had in about 2months! This is why I’m such a messed up case! Rhyme or reason seems to go out the door. If I were to duplicate this day I could end up in agony. Sense. Makes none.
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2 session one day!!! I’m so a full body kinda to finish off yesterdays.
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You are a tough one, no question!! lol. Let me know how you feel over the next couple of days. Maybe there’s a delay in symptoms. It may be that your immune system ramps up and attacks upon exposure, masking the effects and then when the initial “danger” is tamped down, it backs off and BOOM! - you feel like $h!t. It’s been known to happen, so just kind of feel it out over the next couple of days. This is interesting and I want to figure it out, damn it!!
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16-01-23
Finished off yesterdays session
Weighted Dips
10kg x 12
10kg x 12
Pushups
30
Machine Shoulder Press
40kg x 15
42.5kg x 12
42.5kg x 10
Overhead tricep extensions (handles)
22.5kg x 16
22.5kg x 12
22.5kg x 12
Ezbar curls delayed until tomorrow so not to interfere with pulling.
Made good progress on everything but a lot of that is likely down to having about 20hrs rest between exercises… My next Upper A will be an interesting one.
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ZMAs are so weird for me. If I take them before bed I definitely fall asleep easier and have deeper sleep, just not as much! Need to start spreading the dose throughout the day again. Last night was rough. Woke up 4:30am feeling refreshed but only got around 5 hours. Seems to regularly happen if take 2-3 capsules together.
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I find that if i take ZMA throughout the day it does nothing, but if i take it all at night it works a treat. Also i noticed that i take 3 x more than the recommenced dose. The reason being they seem to have changed the recommended dose (on the pack) at some point but that makes no sense to me. If it was fine to take 3 capsules a month ago, why is it not now if they are the same strength etc.
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17-01-23
TBDL
197.5kg x 7 (PR)
177.5kg x 10
158kg x 13
Neutral chins
12, 10, 7, rest 20secs, 4ish
Leg Press
150kg x 9
150kg x 9
150kg x 10
Leg curls
57.5kg x 12
57.5kg x 12
57.5kg x 12ish
Chest supported rows
38kg x 10
38kg x 10
38kg x 10 (not great ROM last 1-2)
I had to put a mountain of effort into that session. Little sleep and pretty severe reflux symptoms/shortness of breath. Got a bunch of +1s but I had to fight for them. The top TBDL set was straightforward enough though so I gotta be happy with that regardless. I said I was moving ezbar curls to today but I was done. I’m not too fussed about occasionally missing an isolation as long as I put the right intensity into the stuff that matters more.
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On the ZMA stuff, i’ll try taking one mid afternoon and 2 not long before bed. It might just be that I was due a bad night of sleep anyway. I always get wild dreams with ZMA and never dream without them so I believe I must be sleeping deeper.
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