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  1. #421
    Registered User musclehead09's Avatar
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    Friday December 11, 2020

    Push Day (Chest Focus; Noon workout - AM BW 171.5)

    Warmup
    Walk 19:50
    Band work 30 reps

    Incline Bench
    *45 2x10
    *95x5
    135x9,8 @7.5 RPE
    (Rest 2:30)

    Flat DB Bench
    *40’s x10
    50’s x10,8 @7.5 RPE (deep ROM; huge pump)
    (Rest 2 min)

    Decline DB Fly
    20’s 2x10 @7 RPE (deep ROM; huge pump)
    (Rest 1:30)

    Skullcrusher (to nose)
    45x27,20 ~7 RPE (ginormous pump)
    (Rest 1:30)

    JM Pushdown
    2 Red Minis (3 hands up) x15,13
    (Rest 1 min)

    Side Raise
    20’s x16,10 ~7 RPE (huge pump)
    (Rest 1:15)

    Incline Rear Lateral
    20’s x15,12 ~6-7 RPE
    (Rest 1:15)


    Total sets
    Chest - 6
    Triceps - 4
    Side/Rear Delts - 4


    Great workout. Getting stronger with controlled movements and deeper but safe ROM will make my physique much better.
    Last edited by musclehead09; 12-11-2020 at 01:27 PM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  2. #422
    Registered User Anthony21's Avatar
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    Big time training sessions man.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  3. #423
    Registered User musclehead09's Avatar
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    Originally Posted by Anthony21 View Post
    Big time training sessions man.
    Thanks man. I figured the first couple weeks of this mesocycle would be boring at first but honestly the controlled eccentrics and better ROM makes it challenging so I’m enjoying it.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  4. #424
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
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    musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000)
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    Saturday December 12, 2020

    Leg Day (Quad Focus PM Workout; AM BW - 170.5)

    Lying Leg Curl
    10x20,15,10 @7 RPE
    (Rest 1:30; pulled this back in and going very light since it’s a harder machine than any other I’ve tried. Felt good this time)

    High Bar Squat
    *45x5
    *95x5
    *135x3
    *175x1
    205x8,6,6 @7 RPE
    (Rest 2:45 to 3 min)

    Leg Press (Narrow)
    308 2x10 @7 RPE
    (Rest 2 min)

    Stiff Legged Deadlift
    135 2x8
    (Rest 2 min; legs were fried this was just for a stretch as my main DL/hinge variant is sumo on Wednesday’s this mesocycle)

    SSB Standing Calf Raise
    *61x10
    111x15,10,10,10,10,8
    (Rest 1:15)


    Total Work Sets
    Quads - 5
    Hams - 5
    Glutes - 2
    Calves - 6

    Squats were disappointing but I think as the weeks go on my work capacity will rise. I also need to be willing to rest a little longer on squats. But I am happy officially under 171 for the first time in 5 and a half years!
    Last edited by musclehead09; 12-12-2020 at 05:41 PM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  5. #425
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
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    Sunday December 13, 2020

    Pull + Delts (PM Workout; AM BW 171.1)

    Warmup
    Band Work 60 reps

    OHP
    *45x8
    *60x4
    75x12,10,8 @7 RPE
    (Rest 2:30)

    Barbell Row
    *45x10
    *75x8
    *95x5
    115x12,9,8 @7 RPE
    (Rest 2 min)

    Rack Chin
    BWx8,7,6 @7 RPE
    (Rest 2 min)

    DB Upright Row
    *10’s x12
    20’s x12,8 @7 RPE
    (Rest 1:30)

    Bent Over Lateral
    20’s x20,16
    (Rest 1 min)

    Supinate DB Curl
    20’s x18,11,8 @7 RPE
    (Rest 1:15)

    Reverse Wrist Curl
    45x25,18,15
    (Rest 45-50 sec)

    V-up
    BW 3x10
    (Rest 1 min)


    Total Work Sets:
    Front Delts - 3
    Back - 6
    Side/Rear Delt - 4
    Biceps - 3
    Forearms - 3
    Abs - 3


    Starting very light on everything to leave room for progress this mesocycle. My left shoulder ached once I got to rear laterals. I think it was the upright rows but could’ve been from pressing too. Next week I’ll cut the upright rows and just do side raises 3x a week. If it happens again I’ll just move all Delt work to both push days.

    Will have another post on my weekly volume count.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  6. #426
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
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    Week 1 Total Volume
    Chest - 10 sets
    Triceps - 10 sets
    Side/Rear Delts - 14 sets
    Front Delts - 3 sets
    Back - 12 sets
    Biceps - 11 sets
    Forearms - 6 sets
    Quads - 10 sets
    Hams - 9 set
    Glutes - 8 sets
    Calves - 12 sets
    Abs - 6 sets


    Chest and triceps shared 4 sets between close grip bench and dips. Hams and Glutes shared 6 sets between Sumo DL, good mornings, and SLDL. Quads and Glutes shared 2 sets from sumo leg press.

    I won’t share the overlap each week that movements have for each muscle but this outlines all sets above are not entirely separate sets. Some muscles overlap with one another of course. Goal is to hit 20 sets on chest, triceps, and back with 25 sets on side/rear Delts, biceps and maybe calves. Quads and hams will fall between 15 and 20 sets depending on recovery since I’m now in the second half of my cut. Remaining muscles (forearms, abs, and front Delts) will remain at lower direct volumes (no more than 10 sets a week) since they get hit hard indirectly on many things.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  7. #427
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
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    Tuesday December 15, 2020

    Push + Biceps (Arm Focused)

    Warmup
    Band work 60-90 reps

    Close Grip Bench Press
    *45x10
    *95x5
    *135x3
    175x8,6,6 @8 RPE
    (2:30 rest)

    Dip
    BWx9,8 @8 RPE
    (Rest 2 min)

    DB OH Extension
    *40x8
    55 2x8 @8 RPE
    (Rest 1:30)

    Barbell Curl
    *45x8
    65x10,8,6 @8 RPE
    (Rest 2 min)

    Incline DB Curl
    20’s x10,8 @8 RPE
    (Rest 1:30)

    Side Raise
    20’s x12,10
    (Rest 1:15)

    Incline Rear Lateral
    20’s 2x15
    (Rest 1 min)


    Total sets
    Chest - 5
    Triceps - 7
    Biceps - 5
    Side/Rear Delts - 4

    Good workout. Separating my biceps volume out across the 3 days more. Kept Delt intensity low today probably since I was fatigued from Sunday.
    Last edited by musclehead09; 12-16-2020 at 06:04 PM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  8. #428
    Registered User Anthony21's Avatar
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    Nice training man. How is recovery throughout everything for you?
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  9. #429
    Registered User musclehead09's Avatar
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    Originally Posted by Anthony21 View Post
    Nice training man. How is recovery throughout everything for you?
    Thanks man, recovery is going good now. Been sleeping better for the first time in idk how long and my diet is better than ever through IIFYM. First time dipping under 2,000 calories on a workout day today though (won’t be everyday) which is going to be rough through the last 6 weeks of this cut.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  10. #430
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
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    Wednesday December 16, 2020

    Leg Day (AM Workout Glute/Ham Focus; AM BW 172.2)

    SSB Squat
    *61x5
    *111x3
    *151x1
    191 3x6 @7.5 RPE
    (Rest 2:30)

    Sumo Deadlift
    *135x5
    *185x3
    245x10,8,8 @8 RPE
    (Rest 3 min)

    Sumo Leg Press
    318x9,7 @8 RPE
    (Rest 2 min)

    Lying Leg Curl
    10x16,12,8
    (Rest 1:15)

    One Legged Calf Raise
    BWx14,10
    (Rest 15 sec after second leg)

    Calf Press
    218x16,12,10,10,8
    (Rest 45 sec)


    Total sets
    Quads - 5
    Hams - 6
    Glutes - 5
    Calves - 7

    Deadlifts were smooth, did mixed grip switching up which hand was over/under mid set for the first set and then threw on straps and slowed the tempo with touch and go reps on the final 2 sets. SSB Squats were slightly wider but if say not enough to be considered Glute volume the way sumo deads and sumo leg press are. Legs feel great right now.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  11. #431
    Registered User Anthony21's Avatar
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    Originally Posted by musclehead09 View Post
    Thanks man, recovery is going good now. Been sleeping better for the first time in idk how long and my diet is better than ever through IIFYM. First time dipping under 2,000 calories on a workout day today though (won’t be everyday) which is going to be rough through the last 6 weeks of this cut.
    I've been enjoying my bulk. I'm currently at a little over 3,500 calories. Been averaging around 190-192lb and getting closer to my goal of 200lbs.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  12. #432
    Registered User musclehead09's Avatar
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    Originally Posted by Anthony21 View Post
    I've been enjoying my bulk. I'm currently at a little over 3,500 calories. Been averaging around 190-192lb and getting closer to my goal of 200lbs.
    That’s explains your awesome lifting! Definitely will be nice to bulk after I bottom out. I was in like a 10 year perma bulk so it’s gonna take some time still lol.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  13. #433
    Registered User musclehead09's Avatar
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    Thursday December 17, 2020

    Pull Day (Vertical Focus)

    Warmup
    One Arm Band Pulldown Monster Mini 2x15

    Pull-up
    BWx5 @7 RPE
    BWx5 @8 RPE
    BWx5 @8.5 RPE
    BWx5 @9.5 RPE
    (Rest 2 min)

    One Arm DB Row
    *50x6
    65x8 @8 RPE
    65x8 @8.5 RPE
    50x10 @7.5 RPE
    (Rest 1-1:15 after second arm)

    Barbell Shrug
    95x15,12,10
    (Rest 1 min)

    Spider Curl
    *15x10
    25x8 @8.5 RPE
    20x8 @7.5 RPE
    (Rest 1 min after second arm)

    Zottman Curl
    20’s x9,8
    (Rest 1 min)

    Reverse Wrist Curl
    45x26,18,12,10
    (Rest 1 min)

    Decline Sit-up
    BW 2x8
    (Rest 1:15)


    Total sets
    Back - 7
    Traps - 3
    Biceps - 4
    Forearms - 4
    Abs - 2
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  14. #434
    Registered User musclehead09's Avatar
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    Friday December 18, 2020

    Push Day (PM Workout - Chest Focus; AM BW 169.9!!!)

    Warmup
    Band work 40-50 reps

    Incline Bench Press
    *45 2x10
    *95x8
    *117.5x5
    142.5 2x7, 1x6 @8.5 RPE
    (Rest 3 min)

    Flat DB Bench
    55’s x10,8 @8 - 8.5 RPE
    (Rest 2 min)

    Decline DB Fly
    20’s 2x12
    (Rest 1 min)

    Side Raise
    20’s x17,10,8
    (Rest 1:30)

    Incline Rear Lateral
    20’s x18,12

    Skullcrusher (to nose)
    52.5x20,15,10
    (Rest 1:30)

    Band JM Pushdown
    2 Red Minis (3 hands up) x12
    2 Red Minis (2 hands up) x12
    (Rest 45 sec)


    Total sets
    Chest - 7
    Side/Rear Delts - 5
    Triceps - 5


    Harder than I wanted but I’m officially under 170 finally so I expect strength to dip some.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  15. #435
    Registered User musclehead09's Avatar
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    Saturday December 19, 2020

    Leg Day (AM Workout Quad Focus; AM BW 172.3)

    Seated Leg Curl
    *25x20
    45x25,16,13
    (Rest 1:30)

    High Bar Squat
    *45 2x5
    *135x3
    *185x1
    215 3x8 @8 RPE
    (Rest 3 min)

    Leg Press (Narrow)
    328x11,8 @8 RPE
    (Rest 2 min)

    Backoff set
    298x12
    (Rest 1:30)

    Stiff Leg Deadlift
    155x10,8
    (Rest 2 min)

    SSB Standing Calf Raise
    *61x10
    121x12,10,10,8
    (Rest 1:15)

    Calf Press
    228x18,14,12
    (Rest 45 sec)


    Total sets
    Quads - 6
    Hams - 5
    Glutes - 2
    Calves - 7


    Good workout overall. Glad I finally got my seated leg curl stood up. Squats felt better this week than last week.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  16. #436
    Registered User Anthony21's Avatar
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    How do you like using RPE for your accessory work? 10 year bulk must of been nice lol.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  17. #437
    Registered User musclehead09's Avatar
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    Originally Posted by Anthony21 View Post
    How do you like using RPE for your accessory work? 10 year bulk must of been nice lol.
    It’s good; the only issue with RPE for me for anything is I can seriously grind weights so pushing to @10 or minimum @9 RPEs was fun in the past and ensured something I called an @7-8 wasn’t really an @5-6. But being on a cut I can’t push RPE on big movements to @9-10 all the time safely in my opinion now that I’m in the latter stages of it.

    Yeah lol, the issue was I’d go in spurts of gaining 10 lbs too fast and hold onto it indefinitely then do it again. So I gained a lot of fat over the years from eating poorly. Now with IBD and being forced to eat healthier I think a nice slow bulk will be in order after this cut and a maintenance phase.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  18. #438
    Registered User Anthony21's Avatar
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    Originally Posted by musclehead09 View Post
    It’s good; the only issue with RPE for me for anything is I can seriously grind weights so pushing to @10 or minimum @9 RPEs was fun in the past and ensured something I called an @7-8 wasn’t really an @5-6. But being on a cut I can’t push RPE on big movements to @9-10 all the time safely in my opinion now that I’m in the latter stages of it.

    Yeah lol, the issue was I’d go in spurts of gaining 10 lbs too fast and hold onto it indefinitely then do it again. So I gained a lot of fat over the years from eating poorly. Now with IBD and being forced to eat healthier I think a nice slow bulk will be in order after this cut and a maintenance phase.
    I have been slowly incorporating RIR into my accessory work which I guess is the same as RPE. So far I'm liking it. I've been noting it on movements like barbell rows, pendlay rows, etc but smaller movements for accessory work I don't use it.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  19. #439
    Registered User musclehead09's Avatar
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    Originally Posted by Anthony21 View Post
    I have been slowly incorporating RIR into my accessory work which I guess is the same as RPE. So far I'm liking it. I've been noting it on movements like barbell rows, pendlay rows, etc but smaller movements for accessory work I don't use it.
    Yeah they’re the same; they’re just inverted (RPE 9 being 1 rep left in the tank same as 1 RIR).

    Yeah the only small stuff I think it works well on for me is curls. I know when I’m close to failure on those. But for raises, calves, and even triceps isolation I just go until I know I’m close and have a good pump but it’s hard to track RPE on those. As long as the weight gets heavier or Reps go up over time on the little stuff it’s good.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  20. #440
    Registered User musclehead09's Avatar
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    Sunday December 20, 2020

    Pull + Delts & Abs (Row Focus; AM BW 170.5)

    Warmup
    Band work 50 reps

    OHP
    *45x5
    *65x5
    80x12,10,8 @8 RPE
    (Rest 3 min)

    Barbell Row
    *45x10
    *95x5
    125x10,8,7,6 @8 RPE
    (Rest 2:30)

    Rack Chin
    BWx10,8,6 @8 RPE
    (Rest 1:45)

    Side Raise
    20’s x12,8
    (Rest 1:30; fatigued from 2 days ago)

    Bent Over Lateral
    20’s x25,15,12,10
    (Rest 1 min; massive pump. Probably a PR on total reps. Time to move the weight up on this movement)

    Spider Curl
    *10x8
    25x10 @8 RPE (PR)
    20x10 @8 RPE
    (Rest 1 min after second arm)

    Zottman Curl
    20’s x10,8
    (Rest 1 min)

    Reverse Wrist Curl
    45x30,20,14,10
    (Rest 1 min)

    Lying Leg Raise (on bench)
    BW 2x12, 2x8
    (Rest 45 sec)


    Total sets
    Front Delts - 3
    Back - 7
    Side/Rear Delts - 6
    Biceps - 4
    Forearms - 4
    Abs - 4
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  21. #441
    Registered User musclehead09's Avatar
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    Total volume for week 2

    Chest - 12
    Triceps -12
    Side/Rear Delts - 14
    Front Delts - 3
    Back - 14
    Biceps - 13
    Forearms - 8
    Traps - 3
    Quads - 11
    Hamstrings - 11
    Glutes - 7
    Calves - 14
    Abs - 6


    Will be quarantining as I’ll be traveling mid week this week but I will take my dumbbells probably with 100 lbs in plates as well as some bands and chains + weighted vest so I can still workout for the days I’m quarantining. Afterwards I should have access to a gym next week. But no heavy squats or hinges this week. Also limited on heavy pressing. But I’ll try to make it work with what I’ll have.
    Last edited by musclehead09; 12-20-2020 at 02:46 PM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  22. #442
    Registered User musclehead09's Avatar
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    The past week and a half I was away and quarantined then tested out of quarantine for vacation. I did a few Deload full body workouts. I’m back now and hit a good leg session today which I will post next.

    I want to say first though that I want to love training. When I followed John Meadows type of training pushing the intensity was a hell of a lot more fun than RP style training. It’s more intuitive and I honestly make more progress looking back whenever I train instinctively. Having a set in stone linear plan is boring and has only worked for me when I autoregulated the hell out of it w/ @9-10 RPE sets. Anyway what I’m saying is I will still be following a Push Legs Pull type of split with extra biceps and Delt work as I have been lately, but I am going to make it more fun with higher intensity and training more instinctively again.

    On a final note for now, I cheated this week and only gained a few lbs back which is perfect. I’m up to 172.4 today so I’m set to finish my cut over the next 8 weeks and be down to 165.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  23. #443
    Registered User musclehead09's Avatar
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    Saturday January 2, 2021

    Leg Day (Ham/Glute/Calf Focused; AM BW 172.4)

    Warmup
    Walk 25+ min

    1.5” Deficit Deadlift (Beltless)
    *135x8
    *185x5
    *225x3
    *250x1
    275x10 (this was fantastic being Beltless and on a deficit)

    1.5” Deficit Stiff Legged Deadlift
    225x10 (great burn!)

    Seated Leg Curl
    45x15
    60x10
    70x8 + 8 partials (mountaindog idea!)

    Unilateral Lying Leg Curl
    10 2x6

    Bulgarian Split Squat
    *BWx10
    *25x10
    Dropset of death 45x10 + 25x10 + BWx10
    (This was pure torture, I loved it to death. Got the idea from John Meadows and Paul Carter)

    Unilateral Calf Raise
    BWx12,10,8

    Calf Press
    278x17,12,10

    Decline Sit-up
    BW 3x12
    Last edited by musclehead09; 01-03-2021 at 03:01 PM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  24. #444
    Registered User musclehead09's Avatar
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    Had to type this in a new post as I kept getting errors for too long of a post in my workout post.

    Today’s Ham/Glute/Calf focused workout was the most fun I’ve had training in months. Back to brutal training as it’s what I love. I’m going to likely stick with a setup of having a glute/ham/calf focused leg day on the weekend and a quad/calf focused leg day during the week. Everything will still be hit twice but each day will have an emphasis on one muscle over the other. Eventually I could run John Meadows Base + Pump PPL split but for now I love this setup and can still use his intensity techniques
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  25. #445
    Registered User musclehead09's Avatar
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    Sunday January 3, 2021

    Shoulders/Traps (plus extra pulling; PM workout, AM BW 170.4)

    Warmup
    Band pullaparts
    Red Mini 60 reps

    Bent Over Lateral
    *10’s x20
    20’s x15
    30’s x12
    35’s x10 (likely the heaviest I’ve gone on these)
    (Rest 1:30)

    OHP
    *45x8
    *65x8
    80x8
    95x8
    102.5 x5
    (Rest 3 min between last 2 sets)

    Side Lateral
    20’s x15,12,10 (BURN)
    (Rest 1:30)

    Incline Rear Delt DB Row
    20’s 2x15, 1x10
    (Rest 1 min)

    Behind the Back BB Shrug
    135x19,15,12
    (Rest 1-1:30)

    Zottman Curl
    *10’s x15
    15’s 3x15
    (Rest 1:15)


    Massive Delt/trap and forearm pump. Will post new pic soon probably
    Last edited by musclehead09; 01-18-2021 at 01:07 PM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  26. #446
    Registered User musclehead09's Avatar
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    AM Bodyweight 167.4!!!

    Walk ~1.5 miles - 28:09
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  27. #447
    Registered User xRequiem's Avatar
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    Woah that’s nuts! Good job on the cut man. Digging the bodybuilding work too. I’m looking forward to an off season. It’s probably took early for these thoughts lol
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  28. #448
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    Woah that’s nuts! Good job on the cut man. Digging the bodybuilding work too. I’m looking forward to an off season. It’s probably took early for these thoughts lol
    Thanks man! Haha you are murdering the weights right now so I know what you mean on too early.

    My waist is under 36” for the first time in 4-5 years. Meadows style bodybuilding with intensity techniques is fun as hell. Can’t wait to see what I look like at 10% bodyfat later this year (probably skinny lol).
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  29. #449
    Registered User musclehead09's Avatar
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    Tuesday January 5, 2021

    Arm Focused Push Day (AM Bodyweight - 167 on the dot!)

    Warmup
    Band Curls 2 Red Minis choked x10
    Pullapart Red Mini 30 reps

    Barbell Curl
    *45x10
    *55x8
    *65x6
    75x10 (probably close to a PR)
    (Rest 2 min)

    Backoff set
    60x10
    (Rest 2 min)

    Spider Curl
    *15x10
    25x10 (PR; hardest set of curls in my life. Went to an absolute @10 RPE couldn’t do another rep if you held a gun to me head)
    (Rest 1:15 after second arm)

    Backoff set
    20x10
    (Rest 1:15 after second arm)

    Incline DB Curl
    15’a x15,12,10
    (Rest 1:15)

    JM Pushdown
    2 Red Minis (1 hand up) x10
    2 Red Minis (2 hands up) x10
    2 Red Minis (3 hands up) x10
    2 Red Minis (4 hands up) x10
    Dropset
    2 Red Minis (5 hands up) x15 + 3 hands up x15 + 3 hands up x15
    (Rest 1 min between sets; no rest on dropset)

    Close Grip Bench Press
    *45x10
    *95x8
    *135x5
    185x6 (good for after all the Pushdowns)
    (Rest 2 min)

    Backoff set
    135x14
    (Rest 2 min)

    Incline DB Extension
    15’s x15
    20’s x12
    25’s x10
    (Rest 1:30)

    Delt Superset
    Incline Prone Lateral 10’s 2x15
    Seated Face Pull Monster Mini 2x15
    (Rest 1 min; this was extremely difficult; also first time doing this type of lateral)


    Amazing workout. Arms are improving a ton.
    Last edited by musclehead09; 01-18-2021 at 01:07 PM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  30. #450
    Registered User musclehead09's Avatar
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    Been a busy week, forgot to post both of my last workouts.

    Wednesday January 6, 2021

    Leg Day (Quad/Calf Focused)

    Unilateral Calf Raise
    BWx15
    BW + 25 x15
    BWx15
    (Rest 1 min)

    Calf Press
    278x19,13,10
    (Rest 45 sec)

    Lying Leg Curl
    *10x10
    20x12,10,8
    (Rest 1 min)

    SSB Squat
    *61x8
    *111x8
    *151x6
    181x6
    201x6
    221x4
    241x6 @9.5 RPE
    (Rest 2:30-3 min)

    Leg Press
    *278x6
    348x10 (brutally hard going deep and controlled)

    Backoff set
    298x10

    Leg Extension
    45 2x15
    Last edited by musclehead09; 01-18-2021 at 01:06 PM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

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