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PostPosted: Nov.02.18 7:41 pm 
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Гавъяат Форумчин Гишvvн
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Location: Musée du Louvre
baki u guu yu gej asuusangui zurgiin chine harii gelee hed hureed tavin gelee dandaa sha.a.a.a.j yvahima badral

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PostPosted: Nov.02.18 10:26 pm 
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Taivshir minii penuudee

Ah ni 315 shahchaad tavii gej bodoj blaa 275 shahchaad tavii za


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PostPosted: Nov.02.18 11:00 pm 
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ish muu nuh mine :laugh5: chamaig dandaa shaad.a.g bolohoor chine helsen ugend chine itgeh argaguium bna sh de :laugh5:

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PostPosted: Nov.03.18 9:53 am 
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Ok butsaad 315 bolgochiii

davraad baival 335 bolgono


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PostPosted: Nov.04.18 1:12 am 
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Location: Musée du Louvre
haha, neereengeesee ene p.i.z.d.a-gaas yamar negen yumaar hamaaraltai bsan bol ih hut.s.a.hn.ee :haha:

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PostPosted: Nov.04.18 2:41 am 
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Ok 335.


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PostPosted: Nov.05.18 12:46 am 
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-Ongorson 7 honogoo harj uzlee. Hamstring 2, Quad 5, Delts 6, Back 6, Chest 17 sets hiisen bna. Tseej ihdej baih shig bna. Hund set 10-20 hoorond baih yostoi gej bgaa.

-Chestiig arai bagasgaj, yurunhiidoo volume nemeh heregtei yum bnaa.

-Back, Delts, Quad setiig gertee nemegduulj bno. Hamstringiig gymd nemegduulehees oor argagui, tehdee bagaar nemegduulne neeh ih hiihguiee.

-Yamar ch bsan Back, Delts, Quad, Chest-dee at least 10sets/week hiinee.


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PostPosted: Nov.08.18 3:07 am 
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Location: Musée du Louvre
:haha: chaddiin bol zurgaa bitgii end hiigeerei s.d.a mine

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PostPosted: Nov.09.18 8:58 am 
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-Low Intensity week duuslaa

No of Sets (Change from last week)
Chest 15 -3
Quad 8 +3
Ham 3 +1
Back 8 +2
Delt 9 +3
Calf 6 +3
Bicep Forearms 3
Tris 3

Chest at optimal. Rest increased. Nice.

-Next week might be challenging. High Intensity!

-Sleep early. Eat well. No wasting time on shenanigans.


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PostPosted: Nov.11.18 7:24 am 
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-WUP works! Huch hamaagui iluu bna. 2 doloo honogiin omno bench 224x4x1 heavy yavsan onoodor 225x4x3 medium yavav. Ireh wednesday 225x4x5 chadval yavna! Periodization really works.

-Low intensity weekeer close-grip bench hiisen. Arai oor yum hiih fun bna lee. Consistent baih heregtei ch hyazgaar bdag yum bna.

-Close grip bench hiiheer tohoi ovddog bsan ch gertee overspeed eccentric band pulldown hiij ehlesnees hoish no pain.

-Medleg nemeh tusam huch nemne gej.

-225x2x3 suuv. Oirdoo iim jingeer suugaagui felt heavy. Yavan changarnaa!


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PostPosted: Nov.12.18 7:37 am 
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-odor bolgon coffee uuh demii yum bna


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PostPosted: Nov.15.18 5:13 am 
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-225x4x4, x3x1 shahav. High intensity week duuslaa.


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PostPosted: Nov.24.18 3:01 am 
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-225x3x5 shahav. Lats aa oruulj surch bna. Onoodor nuruu so sore.

-Negdehed 235x2x4 shahna. Maybe


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PostPosted: Dec.13.18 11:41 am 
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250x2x2
paused 225x3 shahav

PR

Minii huzuunii toirog 15 3/8 inch bna buyu 39 cm bna


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PostPosted: Dec.17.18 9:31 pm 
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Heden sar creatine uulaa. Odoo neg hesegtee bolii doo.


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PostPosted: Dec.23.18 10:18 am 
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Onoodor sain baiv

245x1 92% of 1RM
260x1 98%, didn't struggle
250x1 94%
235x1x3 89%, paused PR
205x6 77%, paused PR

shahav.

270 shahii gej bodoj bsiin. But didn't try. Maybe next session.

90% deer 6 yavjee. 4 oos iluu yavaad demii gedeg. Overtraining bolohnuu yah nuu. Odoo bol jaal exhausted feelingtei suuj bna.

Onoos omno 275 shahval tas l bna daa.

250-aas 300 hureh tricky gej unen yum bnaa. It was relatively simple to reach 260.

PS. Weed hureegui over 3 months. Yur ni demii yum bnaa gej oilgoson. Hamag motivation aldag. But can't deny its awesomeness for bulking.


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PostPosted: Dec.26.18 7:25 am 
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Large size yag taardag boljee. Once upon a time small taardag blaa.


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PostPosted: Jan.08.19 5:28 am 
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B12 uugaad untsan chine onoodor turnik deer 18 hongon suniav

Nogoodor, 3dahad 270 shahna daa.


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PostPosted: Jan.08.19 5:40 am 
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WUP programaar yavaad 12 deh week deeree irtsen bna.

Wow so fast


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PostPosted: Jan.10.19 3:02 am 
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-270 bench failed. Attempt #1

-Hamag baidag pre-workoutoo uugaad yavsan, 245 hund baihaar ni neg bish gej bodson yag neg l bish bailaa.


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PostPosted: Jan.14.19 2:32 am 
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In 1974 Prilepin carried out a series of experiments with high-level weightlifters. One group trained at 70% of a one-rep max. The second group used 80% of a one-rep max, and a third group used weights at 90% of a one-rep max based on his recommendations. His research found training at 90% was the most effective, 80% was the next best, and the least effective was the 70% weight. The conclusion was that training at the greater weights produced the most significant gains. Prilepin also found the best results regarding percents came from using an optimal number of lifts: 18 lifts at 70%, 15 lifts at 80%, and 7 lifts at 90%.

https://www.westside-barbell.com/blogs/ ... ort-method


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PostPosted: Jan.14.19 2:36 am 
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George Halbert said there are builders and testers. This means use some special workouts to raise your strength and others to test your strength. For me, it was the JM press, steep incline, close grip. These were my testers as to how much I could bench. Tricep extensions, heavy pushups, and upper back work were the builders. This is something you must learn on your own.

https://www.westside-barbell.com/blogs/ ... t-benching


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PostPosted: Jan.14.19 2:44 am 
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At Westside, all three categories are used each week. They are not done simultaneously. Why? If a specific type of strength is not trained during a three week period, a loss in strength of 10% or greater occurs. This is true for agility, coordination, and even flexibility.

https://www.westside-barbell.com/blogs/ ... effort-day


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