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    today dip Belt SQUAT : 4-5 negative singles at...

    today dip Belt SQUAT :

    4-5 negative singles at 89kg + some reps for calves. I added 2kg on my DB-SQT but I need more plates of 20kg it became nearly impossible to squat with that much 10kg plates....
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    I did : 3xBW, 2x1x20kg, 2x1x30kg, 1x40kg, 1x46kg,...

    I did : 3xBW, 2x1x20kg, 2x1x30kg, 1x40kg, 1x46kg, 0x56kg, 0x54k, 1x51kg.

    So the low frequency really allow me to recover. I made progress on Curl, Deadlift, Chins (with 10-12 rest days) and I'm...
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    wow Guys I overtrained !!!! I lost strength on...

    wow Guys I overtrained !!!! I lost strength on all my lifts. I gained at first then lose because I got overtrained. It's only now 2 weeks later than I'm back to my previous performance on some lifts....
  4. Why so much assistance work ? After 2-3 heavy...

    Why so much assistance work ? After 2-3 heavy singles close to 1RM on bench you already deeply fatigued your triceps.

    I found that a classical assistance work for a westside routine could be :
    ...
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    Today Chins : 1x20kg, 1x30kg, 1x40kg, 1x51kg,...

    Today Chins :

    1x20kg, 1x30kg, 1x40kg, 1x51kg, 3x0x61kg and 0x59kg (I did some partial at 61kg).

    It was too heavy. Last time I just missed 58kg I couldn't gain 3kg in one week. I'll decrease...
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    Today Deadlift (light) : 1x90kg, 1x125, 1x129,...

    Today Deadlift (light) :

    1x90kg, 1x125, 1x129, 1x135, 139, 149, 153kg

    Well I regain my strength slowly !!!
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    Dip Belt Full Squat Negative singles :...

    Dip Belt Full Squat

    Negative singles : 7x1x87kg and later 2x1x87kg

    In fact what I do on Squat is negative singles and forced reps on the positive.
    Last time I did 10 singles at 86kg but this...
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    10 february : Dips 3xBW 1x20 1x30 1x40...

    10 february : Dips

    3xBW
    1x20
    1x30
    1x40 pas easy
    0x51
    1x46
    1x47kg
    0x48
  9. Thread: Pre cut pics

    by Gavan
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    Huge arms ! good luck for the cut !

    Huge arms ! good luck for the cut !
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    Chins : BW = ~70kg 3xBW 1x20 1x30 1x40...

    Chins : BW = ~70kg

    3xBW
    1x20
    1x30
    1x40
    -------------
    1x57kg nearly full range (2-3cm)
    1x58kg nearly full range (2-3cm)
    0x59
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    Dip Belt Full Squat : 10x1x86kg It can...

    Dip Belt Full Squat :

    10x1x86kg

    It can seems heavy for my small legs it's because I have to stabilize my body with my arms which might help in the positive phase of the lift.

    then some...
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    Gavan's Journal 2

    Hello I'm back with a new Training :hump:

    Here's my routine :

    Chins : 2-3x1RM 1/7 days
    Dips : 2-3x1RM 1/10 days
    Dip Belt Squat : 10 singles with a moderate weight 1/7 days
    Deadlift : 3x1...
  13. Thread: Some Arm's Shots

    by Gavan
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    I took pics different days of january. I did my...

    I took pics different days of january. I did my lat spread too bent, it gives the illusion of a wider back than normal.

    Yep my Chest is THE lagging bodypart, I did bench, dips, flyes well nothing...
  14. Thread: Some Arm's Shots

    by Gavan
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    ok ! Here's ~20 pics from early January 2005 ...

    ok ! Here's ~20 pics from early January 2005 :ninja:

    http://fr.pg.photos.yahoo.com/ph/sharivan22/album?.dir=/243a&.view=t

    Only 1-2 pic of my legs... I don't really train them :angel:
    ...
  15. Thread: Some Arm's Shots

    by Gavan
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    I don't realy have a biceps workout, I only do 4...

    I don't realy have a biceps workout, I only do 4 exercises Chins/Dips and Dead/Squat, 1-2 sets of 9-10 per exercise. Sometimes I add a set of Barbell Curl 1x9-10 to failure.

    For the Upper Body,...
  16. Thread: Some Arm's Shots

    by Gavan
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    Thanks for the comments :) 5.9 155lbs 15''...

    Thanks for the comments :)



    5.9 155lbs 15'' arms (measured strictly)



    Back against a wall I can do 9x44kg but the Curl is not my main exercise for biceps, I mostly do supinated Chins...
  17. Thread: Some Arm's Shots

    by Gavan
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    Some Arm's Shots

    Hello Guys, I didn't posted since a long time but I'm still on board :hello: I'll probably restart a journal in a few weeks.
    ...
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    I don't agree for me 7 hours is not enough, to be...

    I don't agree for me 7 hours is not enough, to be realy full of energy I need at least 9-10 hours... we aren't all the same. Some might need only 5-6 hours...
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    I wrongly tought I was overtrained and reduced...

    I wrongly tought I was overtrained and reduced the volume/frequency of my training but in fact I wasn't sleeping enough ! Now that I sleep more, I can train with high intensity (maximum performance)...
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    Pic of Darden : ...

    Pic of Darden :

    http://www.t-nation.com/img/photos/04-074-feature/1.jpg

    Yes I have to agree he was really GOOD !!! I didn't remeber his arms were so big ! but I already saw pics of natural...
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