bbIdiot's log

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Woah, I feel my muscle get harder. I never get it when I used 5x5 last time.

8-10 rep range and high volume!
 
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My friend just asked me to have soccer matches twice a week. So I may change routine to 2 days split, probably lower/upper split.

I will use Lyle Mcdonald's generic bulking routine.

Lower
- Squat 10-12 reps
- SLDL 10-12 reps
- Calf raise 10-12 reps
- Seated calf 10-12 reps
- Crunches 10-12 reps

Upper
- Bench press 8-10 reps
- Row 8-10 reps
- Overhead press/Inclined bench press 8-10 reps
- Chinup 8-10 reps
- Bench dips 10-12 reps
- Bicep curl 10-12 reps

Lower/upper, twice a week

Rest-pause set of 30 sec (40 sec if necessary). Total 30 reps.

For 8-10 reps,
8-3-2-2-2-2-2...

For 10-12 reps,
10-5-3-3-3-3-3...
 
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Week 1 - Lower

Squat 85kg x 11

SLDL skip because I did deadlift yesterday

Standing calf raise 87.5kg x 20

Seated calf raise 40kg x 15

Crunches +20kg x 11
 
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Week 1 - Upper

Bench press 65kg x 8

Rows 87.5kg x 10

Inclined bench press 57.5kg x 7

Chin up +10kg x 7

Bench dips +20kg x 12

Bicep curl 35kg x 8
 
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Week 1 - Lower

Squat 85kg x 11

SLDL skip because I did deadlift yesterday

Standing calf raise 87.5kg x 20

Seated calf raise 40kg x 15

Crunches +20kg x 11

Week 2 - Lower

Squat 90kg x 8

Deadlift 95kg x 7

Standing calf raise 90kg x 20

Crunches +20kg x 13
 
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lee_tired_sheep

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No result don't talk, you little bit result pls don't talk so much.
 
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Just saw my old 2 photo of last year.

I took around 2 or 2.5 months to lose fat by diet and gym. Left pic was when I didn't gym for long time. I think it was around 3kg - 4kg loss.

y1sM2p9.png
 
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