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m4b.is

alii's training log =]

afgan-ali

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sunday morning after big nite out, i felt really bad and made sure i went to the gym. was freezing but done some stretchin too warm up.

was back day -

wide grip pulldown
130pounds x 13
150poundsx 10
170pounds x 8
190 pounds x 4 (new personal best) i cood of done more but i didnt wana cheat

bb rows
60kg x 12
70kg x 10
80kg x 8 was still feelin i cood go heavier for reps soo
90kg x 9 (personal best ) =]

tbar rows
55kg x 14
65kgx 12
75kg x 8
90 kg x 4 again cood of done more i reckon but wood of cheated

close grip pull downs

120pounds x 13
140 pounds x 10
160 pounds x 5 den dropped it too 100pounds x 4

was pretti good work out for mee i was stronga then i thot i wood n it woke mee up
 

Hypocrisy86

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Awesome job Ali, i tried 175lb lat pulldowns today couldnt even get one :(
dannngg 190lbs... lucky guy !
welcome to the log too man, glad to have another member in here :D
keep up the good work, and stretching is a must (random me)
 

afgan-ali

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fanx man i was doin 170 n it just felt, not easii , but i new i cood doo more
soo i went for it haha n da stack goes too 190 soo i thot i giv it a goo
 

Rocky

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Nice to see a new log. Getting personal bests after a big night out is good going!
 

afgan-ali

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yeahh honestlii i fink its cos i added squats n deadlifts n dips intoo mii routine ive got stronger on a lot of lifts but sundaii mornin i was surprised haha
 

afgan-ali

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took a day off yesterdaii because things came up :angrydude: but bak too gym again just befor for some shoulders n traps

started with
2 warm ups side lateral raises
10lb x 15

15lb x 10
20lb x 8
25lb x 6

db shoulda press
40lb x 10 too easii
50lb x 8 too easii again
60 lb x 6 comfortably soo thot i wood hit it again
65lb x 4 + 2 forced =) new pb i didnt even think i cood get it up twice
:p

bent over raises
15 lb x 12
20 lb x 10
25lb x 10

machine shrugs
hole stakk
3 sets of 10

db shrugs
70lb x 10
80lb x 8
90 lb x 8 nw pb ahaha =) mii grip is gettin stronger thanx too dlifts i fink

good session was bit long i fink but oriteee
 

afgan-ali

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arms day todaii worst day =( hahah but go in n goo out

dips bodyweight
3 x 12

skullcrusher ss with cg bench
30kg x 10 x 10
35kg x 8 x 8
40kg x 8 x 6

pressdowns
50lb x 15
60lb x 11
70lb x 7 dropset 40lb x 5

db curls
30lb x 10
35lb x 10
45lb x 8 new pb haha omg was best feelin

machine preacher
dont fink da weights r wut thei say lol but
40kg x 10
50kg x 7
60kg x 4 + 2 forced

cross body hammer curls
25lb x 10
30lb x 8
35lb x 7

was a burner session in quick out qick good pumppp
 

afgan-ali

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thanx guys, ye hav been hitin new pbz, i fink its cos mi new trainin partner n that am finally goin consistently, and especially after a long brake. am gonna keep tryin neva stop hahaha
 

afgan-ali

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thanx hypocrisy i just tryin my best
tooday leg day mi favouritee but killa, since i just started the number arnt to big cos only started doin legs 3weeks ago, so there alottttt behind

warm up on treadmill lil jog
squats
40kg x 15
50kg x 12
60kg x 8

leg press
200lb x 16
250lb x 12
300lb x 11

lunges
16 steps x 25kg
16 steps x 30kg
12 steps x 40kg

sldl
60kg x 15
70kg x 12

legs curls
30kg x 12
35kg x 10
40kg x 10

calf raises
whole stak 3 sets of 12

was good session too start slowed down abit towards da end butt =(
 

afgan-ali

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shoulda n chest routine

todai was a chest an shoulder dai, i started new trainin spltt. went well for todai

incline db press
50lb x 12
60lb x 8
70lb x 6

flat bb press
135lb x 10
155lb x 8
185lb x 5 dropped down to 135 x 5

flat flyes
30lb x 10
35lb x 8
40lb x 8

decline bench
40lb x 12 too easy
50lb x 10 still to lite
60lb x 6

standing side laterals
15lb x 12
20lb x 8
25lb x 8

db press
45lb x 10
55lb x 10
65lb x 5 drop to 20lb x 6 (arnold press)

rear lateral raises
20lb x 10
25lb x 8
30lb x 6

overall good workout finish in 60mins approx well keep goin hopefulli seein improvemtns durin next few onths
 
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