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Thread: RMB's Training Journal And Progress Pics

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    Forum Legend RMB's Avatar
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    Default RMB's Training Journal And Progress Pics

    Last edited by RMB; December 24th, 2015 at 02:38 AM.
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    Ok, we kick off with a front double bi from today in blue underwear.

    P1240730 2-001.jpg
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    Here I've highlighted what I need to aim for.

    More bicep and tricep - I want to see some more growth as they are now plateaued and getting them going will be a learning process of what works though that may be a different method for all parts)

    Lats - Critical!

    Legs - Hopefully will come up, still virtually untrained.

    Chest - Big priority!

    What I need to do.jpg
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    A bit of everything mate
    Good forearms thou

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    Quote Originally Posted by Frandeman View Post
    A bit of everything mate
    Good forearms thou
    Absolutely.

    Yes, I think the 4arms have come on from the chins I've been doing. It's brutal on them.

    Thanks camarada!
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    Quote Originally Posted by RMB View Post
    Ok, we kick off with a front double bi from today in blue underwear.

    P1240730 2-001.jpg
    Diversity is a code word for White Genocide

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    Back, Triceps & Calves

    Big session as I'll be pigging Christmas turkey tomorrow.

    1. Lat pulldowns to chin wide and row grip up to 50kg as warm up for;

    2. Chins. 5.8 x 6 sets. (That means the sixth rep was only to the eyes each time).

    I checked a recent vid of me doing chins and I was struggling to finish three so there is a progression. Want some firm 6's next time.

    3. One arm dumbell rows up to 40kg for 10. Brutal.

    I lean on the catch bar of my power rack so my body is quite low otherwise I feel it in the hip too much.

    4. Two arm overhead tricep DB extentions up to 40kg which felt too heavy after close grip bench yesterday got ten reps but should have done 15 with 35.

    5. Tricep pushdowns up to 30kg as a finisher.

    6. Calf raises.
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    Quote Originally Posted by GeorgeForemanRules View Post
    Lol that is illegal in the UK. People can report you so I swerve round puddles.
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    Funny thing is I look like Foreman before he ever lifted a weight.

    Fucking mesomorphs.
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    Christmas morning session.

    Traps

    1. Barbell upright curls up to 40kg 12,12, 12, (took a vid and these directly hit the traps both upper and mid)

    Upright row bottom.jpgUright Row Top.jpg

    2. Barbell Shrugs to front and BTBup to 80kg (shows that U.R's deplete the traps as last week I shrugged 140kg)
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    Quick delt session as I feel shit with a slight strep.

    Side lateral raises 20x10kg 15x15kg 10x20kg
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    Quick tricep session as I now have a cold.

    Using a tricep hammer grip bar standing overhead up to 20kg on for up to 25 reps.

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    Still got a cold so just a quick bicep session to match triceps yesterday.

    Db Curls 40x5g 20x10kg 20x15kg 15x22kg (each)
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    Shitty cold still so just another single exercise before work.

    Lat pull downs wide and row grip to chin.

    20x30kg 20x40kg 20x50kg 20x60kg 9x70kg*

    *Wide grip only. I couldn't even do 70kg a month ago. Shows doing chins even for low reps is a way to run ahead for wide pulldowns.
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    Still not quite recovered from the cold so lat pulldowns is about as compund as I can go.

    Wide grip pull downs up to 70kg for 10, 10, 10 (strict as I have my back to the upright and can't swing)

    As 70kg is my best at the moment and my bodyweight is 112kg there's still a gap to close before I can do WG pullups.

    Also did tricep pushdowns with the same bar up to 20kg for strict 20's and a contraction at the bottom.
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    Quote Originally Posted by RMB View Post
    Christmas morning session.

    Traps

    1. Barbell upright curls up to 40kg 12,12, 12, (took a vid and these directly hit the traps both upper and mid)

    Upright row bottom.jpgUright Row Top.jpg

    2. Barbell Shrugs to front and BTBup to 80kg (shows that U.R's deplete the traps as last week I shrugged 140kg)
    I love using the trap bar for shrugs and also dead lifts.
    Diversity is a code word for White Genocide

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    Yep it has a great balanced feel. With the neutral grip and the bar as if going right down your central axis.
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