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Truck's Training Log

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new to lifting, missed the first 2 weeks so ill start from now

 

Height: 194cms

Weight:112kg

 

fairly muscular build, but have some bf% to lose and muscle to gain and this is how its going down

 

 

Monday

Bench

5x50kg

5x3x60kg

5x70kg

 

Reverse Inline Bench

5x40kg

5x50kg

5x60kg

5x2x65kg

 

Military Press

5x5x30

 

Shrugs

15x3x25kg(each hand)

 

DB flys

10x3x12.5kg

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Wednesday

BB Curls

10x2x20kg

10x3x30kg

Preacher Curls

10x5x20kg

 

B/O Rows

10x5x30kg

 

Lat Pulldown

10x5x10plates

 

Girly assisted dips

10x3x40kg assisted (so 70kg dips)

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Thrusday

Squats (deep)

15x40kg

10x50kg

10x60kg

10x70kg

10x70kg

Calf Raises

10x5x50kg

Tri Pulldown

10x5x130lbs

 

Overhead Cable Extension

10x5x100lbs

 

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Monday

Bench

5x50kg

5x4x60kg

 

 

Reverse Inline Bench

5x2x40kg

5x3x50kg

 

 

Military Press

5x5x30

 

Shrugs

15x3x25kg(each hand)

 

DB flys

10x3x12.5kg

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BB Curls

10x2x20kg

10x3x30kg

B/O Rows

10x5x35kg

 

Lat Pulldown

10x5x11plates

 

Girly assisted dips

10x3x36kg assisted (getting there lol)

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gimme some time, ill use them soon enough happy.gif

 

im coming off rotator cuff tears in both shoulders and chest surgery here, so i think im doing well so far

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Ditch the gay shit man.

 

If you're coming off rotator cuff injuries (i've had many), then get rid of the lat pulldowns for now.

 

Squat-deadlift-Military press-shrugs-close grip bench.

 

The only lifts you need to do, 3 times per week.

 

What's your diet like?

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Squats

15xbar

10x40kg

10x50kg

10x60kg

10x70kg

5x80kg (to failure)

Calf Raises

10x5x50kg

Tri Pulldown

10x5x130lbs

 

Overhead Cable Extension

10x5x110lbs

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Monday

Bench

5x5x60kg

 

Reverse Inline Bench

5x3x40kg

5x50kg

5x60kg

 

Military Press (standing)

5x5x30

10x5x17.5kg

Shrugs

15x3x30kg(each hand)

 

DB flys

10x3x15kg

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Wednesday

BB Curls

15x2x20kg

8x3x35kg

Preacher Curls

10x5x20kg

 

B/O Rows

10x5x30kg

 

Lat Pulldown

10x5x10plates

 

Girly assisted dips

10x3x40kg assisted (so 70kg dips)

Deadlift (first attempts)

10X40kg

10x50kg

10x70kg

8x80kg

5x90kg

can honestly say i was completley f**ked after them

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its becoming annoying to keep posting every lift, so ill just post the max lifts when they change

 

bench: 70kg

deadlift:100kg

squat:80kg

military press: 35kg

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bench: 70kg

deadlift:100kg

squat:90kg

military press: 35kg

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bench: 70kg

deadlift:100kg

squat:100kg (FUUUUUUUUUUUCKKKKKKKKK YEAAAAAAAAAAAAAH) a month early for my goals as well

military press: 35kg

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WTF is this shit?

 

Are those numbers 1RM?

 

If you're doing similar exercises every week, why not just cut and paste and alter any changes if need be. That's what I do and it saves stacks of time. Apart from knowing yourself, it's a little difficult for people to digest/comment/critique your training if your log is lacking substance.

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there my pb for each of those lifts

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Bench

5x4x60kg

5x70kg

Military Press

5x8x37.5kg

 

Shrugs

15x3x32.5kg(each hand)

 

DB flys

10x3x15kg

Upright rows

5x10x40kgs

also started doing pushups on nights i dont go to the gym, up to 30 chest to the ground

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BB Curls

15x2x20kg

8x3x35kg

B/O Rows

10x5x30kg

 

Lat Pulldown

10x5x12plates

 

Girly assisted dips

10x3x36kg assisted

Deadlift (first attempts)

20x60kg

10x70kg

8x80kg

5x90kg

3x100kg

2x110kg

2x115kg (was feeling strong so i gave it a crack)

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Squats

20xbar

10x60kg

10x70kg

8x80kg

5x90kg

felt a niggle in the lower left of my back so i left it, thinking of swapping my deads to monday to give my back/legs longer to recover before squats

Calf Raises

10x5x60kg

Tri Pulldown(with straight bar and double rope handle)

10x5x150lbs

Overhead Cable Extension

10x5x120lbs

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Bench

5x2x50kg

5x2x60kg

5x1x70kg

1x80kg

Military Press (standing)

5x5x40kg

Shrugs

15x3x32.5kg(each hand)

 

Cable flys

10x3x64kg of plates (dodgey as shit machine)

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stupid thing wont let me edit

 

the niggle in my lower back carried over from last week even with 3 days of rest so ive decided to take a week off to let it heal so i dont do anymore damage

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getting depressed from not lifting

 

f**king back better be ok by wednesday or ima cut it off

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BB Curls

8x3x35kg

Lat Pulldown

10x5x13plates

Deadlift

5x70kg

5x80kg

5x90kg

3x100kg

short sesh, still testing the back, im not sure whats up with it. i think it might be a massive knotted muscle as it didnt hurt once doing deads

and doctors are booked out till next wednesday dry.gif

 

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back is getting stronger i see it as another week till im 100%

 

Monday

Bench

5x350kg

5x2x60kg

3x2x70kg

bench is going up pretty quickly, will try for 75-80 next week

 

 

Reverse Inline Bench

15x3x40kg

8x2x60kg

 

 

Military Press (standing)

5x5x35kg

still keeping it lowish due to back

 

Shrugs

15x3x35kg(each hand)

 

DB flys

10x3x12.5kg

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350kg bench!?

 

You're already a machine! :lol:

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350kg bench!?

 

You're already a machine! :lol:

Pfft that was just my warm up :lol:

 

CURSE YOU IPHONE

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missed a few entries, but nothing has changed really. still plugging away fixing my back

 

Bench

 

2x5x60kg

2x5x70kg

2x3x80kg (took some doing lol)

 

 

Reverse Inline Bench

15x3x40kg

8x2x60kg

 

 

Military Press (standing)

3x5x40kg

2x3x45kg

 

Shrugs

15x3x35kg(each hand)

 

DB flys

10x3x12.5k

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Thrusday

BB Curls

8x3x40kg

Lat Pulldown

10x5x15plates

Deadlift

2x3x70kg

2x3x80kg

2x3x90kg

 

fridaySquats

20xbar

3x5x60kg

2x5x70kg

kept it light, still testing the waters

Calf Raises

10x5x60kg

Tri Pulldown(with straight bar and double rope handle)

10x5x170lbs (bar)

10x5x150lbs (rope)

Overhead Cable Extension

10x5x120lbs

fingers crossed but it looks like my back is back to normal, gonna keep it short sharp and shiny for a few more weeks until i know its 100%. then ill start pushing a little more over time

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MondayBench

2x5x60kg

2x5x70kg

2x3x80kg (took some doing lol)

 

Reverse Inline Bench

15x3x40kg

8x2x60kg

 

Military Press (standing)

3x5x40kg

2x3x45kg

Shrugs

15x3x40kg(each hand)

 

DB flys

10x3x15kg

Tuesday

BB Curls

5x3x40kg

Lat Pulldown

10x5x15plates

Deadlift

8x70kg

5x80kg

3x90kg

3x100kg

3x110kg

2x120kg

fridaySquats

20xbar

5x60kg

2x55x70kg

2x3x80kg

Calf Raises

10x5x60kg

Tri Pulldown(with straight bar and double rope handle)

10x5x170lbs (bar)

10x5x150lbs (rope)

Overhead Cable Extension

10x5x120lbs

back is so close to being 100%, over the moon

 

 

 

 

 

 

 

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