There actually was a cute lady,but rather than staring me for my incredible strength she looked me like an idiot for lifting in jeans and a sweater.I guess lifting for women isn’t for me lol
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Mini workout
Pushups x bw x 30
Band pull aparts x random band x 50
Band leg curls x random band x 60
I’ll keep doing these on off days and see how it goes.
MAX EFFORT UPPER (Cycle 13 Week 1)
3 cycles of:
Facepulls x 20 kg on the first 2 sets,10 kg on the last x 25
Pushdowns x 20 kg on the first 2 sets,10 kg on the last x 25
Seated unsupported ohp
20 kg x 5
40 kg x 2
50 kg x 1
60 kg x 1
70 kg x 1 Really hard rep but I pushed through
The thought that motivated me was kinda weird
Today it was mildly snowing and since it’s a public gym with no heating noone was there.Either I left or I trained hard af it only mattered to me.Noone would comfort me by mirin my warm up sets cause they are heavier than his warm ups or look down at me for missing.I could either hit it or miss it.So I gave it my all and hitted it
Close grip seated unsupported press
50 kg x 3 x 3
Football bar extensions
Let’s say the bar was 5 kg
5 kg x 10
35 kg x 6
45 kg x 6 Bringing the bar behind my head.Super happy about this one
Barbell row
20 kg x 20
60 kg x 5 or 6
90 kg x 3
120 kg x 3 Happy about moving this weight.Not gonna go heavier than this for a while
Straight fat handle forearm curls
35 or 40 or something kg x 50 reps + holds
Neck curls
Bw x 200 reps
Mini workout
Pushups x bw x 30
Band pull aparts x random band x 50
Band leg curls x random band x 60
Also yesterday on rows I came a bit more forward than I should,which makes my lower back round on the top a bit and my lower back hurts a bit.I hope it will be ok by tomorrow for front squats
REPETITION EFFORT LOWER
Couldn’t get to the gym 
so I did 104 or something good mornings with the 10 kg barbell and 100 rep leg extensions with a band.Happy 2017 everyone,I’ll catch up with some lifting and general goals with yall later
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MAX EFFORT UPPER (Cycle 13 Week 2)
2 cycles of:
Smith pushups x bw x 25
Bodyweight rear delt rows x bw x 25
Football bar ohp
5 kg x 10
25 kg x 5
35 kg x 2
45 kg x 1
55 kg x 1
65 kg x 1
75 kg x 0 Not a very smart jump but couldn’t make a smaller one.Whatever
Close grip ohp
35 kg x 5 x 3
Cable pushdowns
30 kg x 6
60 kg (stack) x 10 x 2 very strict,pausing on the top and stuff
Meadow row
Bar x 10
25 kg x 3
50 kg x 3
70 kg x 3
85 kg x 6 I couldn’t find a 20 kg plate to make it 90,so I decided to go for 5 instead of 3 and finally did 6 cause 2017,goals and stuff
Reverse fat grip cable curls
20 kg x 25 x 3
Neck curls
Bw x 225 reps
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MAX EFFORT LOWER (Cycle 13 Week 2)
2 cycles of:
Band hip thrusts x band x 25
Band leg curls x band x 25
Cable ab pulldowns x 10 kg on the first,15 kg on the second x 25
Front squat
20 kg x 10
20 kg + 1 random yellow band per side x 5
60 kg + 1 random yellow band per side x 1
90 kg + 1 random yellow band per side x 1 Surprised with the depth
110 kg + 1 random yellow band per side x 1 Felt extremely heavy when I unracked.I finished the rep no problem though.Stupid phone decided to die there so I don’t have it on film
80 kg x 3 x 3
Straps did wonders for my front squat form
Deficit deadlift
70 kg x 3
110 kg x 1
150 kg x 1
180 kg x 1 Couldn’t go to 190 kg due to lack of plates so I stopped there.Happy I stopped though,since it’s better to leave room for improvement when you first start a movement than to try to squeeze every last pound out of the lift
Barbell shrugs
110 kg x 25 x 2
Leg extensions
25 kg x 33 x 3
Bridges
Bw x ? x 3
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REPETITION EFFORT UPPER (Cycle 13 Week 2)
1 round of:
Band pushdowns x 150 reps
Band pull aparts x 100
Ohp
20 kg x 10
30 kg x 5
40 kg x 21 Surely lighter cause I lifted at home but still happy with that one
Close grip ohp
20 kg x 15 x 2
Band rows
Some strong bands x 20 x
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MAX EFFORT UPPER (Cycle 13 Week 3)
Will stay at my home town for 1 more week due to snow
3 cycles of:
Band pull aparts x 25
Cable pushdowns x 15 kg x 25
Seated pin ohp
From mouth level.Basically I setted the squat rack as low as possible and putted a bench in between
20 kg x 10 The bar was so cold that my very own soul freezed
40 kg x 3 or something
50 kg x 1
60 kg x 1
70 kg x 2
Standing close grip ohp
50 kg x 3 x 3
Wide grip barbell row
20 kg x 15
70 kg x 5
100 kg x 10 This was amazing,although it felt like death.Can’t wait to see how my back will look like after rowing heavy af + deadlifting for a whole year
Cable pushdowns ss fat grip reverse curls
30 kg x 10 x 3 on each
Neck curls
Bw x 20
15 kg x 10
30 kg x 20
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Nice rows! I almost never do BB rows. I don’t like how my lower back feels off whenever I get to a decent weight - so arguably I should do more of them. Actually, off is the wrong word. It strains, like when I DL. Since I row for upper and middle back development, I prefer Kroc, T-bar or chest supported.
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Thanks man,today’s workout really gave me hope that I’ll might match you on the 90 lbs kroc amrap
Thankfully I have no issue with doing them,even with the body english,as longas my back stays straight.My upper back development has skyrocketed since I started pushing them heavy,but then again the same would happen if I pushed any row.There’s just something badass in throwing a barbell with a few plates on from your knee to your belly
For deadlift,yeah,I find them more specific,but probably as long as one does a lot of deads he’s fine
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Have you tried seal rows? They eliminate the lower back from the movement. They are also an “honest” exercise, you can’t cheat on them. I prefer dumbbells over barbell with this move.
You mean with DBs on an incline bench? Then yes.
Have you tried it on a flat bench?
No, I haven’t. Kind of too lazy to faff around with elevating a flat bench.
It really doesn’t take too much time once you get used to it as you can set it up between your other sets, but I’m not going to pressure you into doing them.
EVERY GYM IN TOWN IS CLOSED DUE TO SNOW
Gotta work with what I have at home I guess 
REPETITION EFFORT LOWER (Cycle 13 Week 3)
Lunges
Bw x 20 x 4 Way harder than I expected.Minimum rest between sets
Band leg curls
Band x 100 reps
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REPETITION EFFORT UPPER (Cycle 13 Week 3)
3 rounds of:
Band pull aparts x 25
Band pushdowns x 25
Ohp
At home,so weights are not genuine
20 kg x 10
30 kg x 5
40 kg x 1
50 kg (probably around 45 kg) x 15,5,5 I have a cold and had some coffin before the set.Still happy.50 kg x 20 is pretty close
30 kg x 10 x 2
Overhead dumbbell extensions
6 kg x 12 x 3
Band rows
Bands x 20 x 10
Band forearm curls
Bands x 50
Reverse dumbbell curls
6 kg x 20 x 3
Band neck curls
Band x something
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MAX EFFORT LOWER (Cycle 13 Week 3)
3 cycles of:
Band leg curls x 25
Band good mornings x 25
Band ab pulldowns x 25
Front squat
20 kg x 10
60 kg x 1
90 kg x 1
120 kg x 2 Felt heavy,but that’s to be expexted.So,t nationers and nationees,at the end of cycle 17 I pledge to hit this weight for 5 reps minimum
Deadlifts
60 kg + 1 yellow band x 2
90 kg + 1 yellow band x 1
110 kg + 1 yellow band x 1
140 kg + 1 yellow band x 1
160 kg + 1 yellow band x 1
190 kg + 1 yellow band x 1 4 of the plates had a broken handle,so more like 180-185 kg.Still very happy
Leg raises
Bw x 20 x 3
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