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  1. #481
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,453
    Rep Power: 1825
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    Sunday February 21, 2021

    ME Lower (AM BW 164.4)

    Sumo Deadlift
    145 2x5
    225x4
    275x3
    315x2
    345x1
    365x1

    Backoff sets
    275 2x3

    Seated Leg Curl
    50x10
    65x10
    Dropset 80x10 + 60x10 + 60x10 partials

    SSB Bulgarian Split Squat
    61 3x8

    Leg Extension
    50x10
    75x10
    Dropset 85x10 + 50x10 + 25x10

    Calf Press
    208x30,15,10 (rest pause)

    Weighted Decline Sit-up
    BWx10
    BW + 25 x10
    BW + 50 x8 (wow this was nice)
    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. #482
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,453
    Rep Power: 1825
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    musclehead09 is offline
    Hit a shoulders/arms upper body day the other day. Main work was OHP 95x8 and 75x8 followed by CGBP w/ double red minis 95 9x5, 1x10.

    Today I did lower body.

    Seated Leg Curl
    25x10
    50x10
    65x10
    80x8
    Dropset 90x8 + 75x6 + 50x10 + 8 sec hold

    Low Bar Squat w/ chain
    45 + 42 chain x5
    135 + 42 chain x4
    185 + 42 chain x3
    225 + 42 chain x2
    275 + 42 chain x1
    295 + 42 chain x1
    315 + 42 chain x0 (first failed squat in years)

    RDL
    135x5
    185x5
    235x5
    285x5
    315x3

    Sumo Leg Press
    208x10
    298x10
    Dropset 388x10 + 298x10 + 208x10

    Calf Press
    Rest pause 208x20,15,10


    Bodyweight is between 162 and 163 and diet + sleep is off. I’ll be alright, just need to adjust.
    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

  3. #483
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,453
    Rep Power: 1825
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    musclehead09 is offline
    So busy with work and school. Last 2 weeks highlights:

    ME Close grip pin pressed 240 about 2” off chest; close to a PR

    DE SSB Squat w/ chain 151 + 42 5x5

    ME Deadlift w/ chain up to 315 + 42 x5 @9 RPE; great set

    ME Weighted Chins BW + 35 x3

    DE Squats w/ bands 135 + Monster Minis 12x2, Sumo DL w/ chain 195 + 42 12x1, Sumo RDL 195x20

    Overhead Pressed 95x8 one week then 95x10 2 weeks in a row. Did a DE wave of bench w/ double red minis 95 9x5 + 1x10, 115 + Double Red Minis 4x5 + 1x10, and 125 + Double Ded Minis 5x5

    Finally today I hit ME safety squat bar squats 251x3 and 271x1.

    I’ve been hitting seated leg curl PRs before every max effort lower movement and today was a dropset 100x6 + 75x6 + 50x8 + 25x25 after a 3x10 pyramid from 25-75. Also been having fun on the leg press and hitting RDLs or SLDLs when it’s a heavy squat variant for ME day.
    Last edited by musclehead09; 03-13-2021 at 11:45 AM.
    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. #484
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,453
    Rep Power: 1825
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    Sunday March 14, 2021

    ME Upper (Push)

    Pause Bench w/ Chain
    45 + 42 x5
    95 + 42 x5
    135 + 42 x5
    165 + 42 x5
    185 + 42 x2

    Backoff sets
    135 + 42 2x10

    Weighted Dip
    BWx8
    BW + 21 x8
    BW + 42 x7 (PR)

    Skullcrusher (behind head)
    45x10
    55x10
    65x10

    Incline DB Fly
    30’s x15,10,8 (PR)

    Side Raise
    20’s x20,13,10,8

    JM Pushdown
    2 Red Minis 2x20
    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. #485
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,453
    Rep Power: 1825
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    Saturday March 27, 2021 (AM BW 167)
    Start of JMT 2.0

    Week 1 Day 1 - Deadlift Day

    Warmup Walk 17+ min

    SSB Squat (Beltless & 5/3/1 Progression; Min. Reps)
    *61x5
    *91x5
    *111x5
    *131x5
    146x5
    166x5
    186x5
    (Rest 2-3 min)

    Deadlift (Beltless)
    *135x5
    185 9x5, 1x10
    (Rest 1 min; stopped at 10 on last set since I’m doing the inversed method which doesn’t call for an AMRAP anyway since the focus is low rest periods the first 2 waves)

    Seated Leg Curl
    *25x10
    *50x10
    75 2x10
    (Rest 1:30)

    Single Leg Calf Raise
    BWx20,15,10
    (Rest only between legs)

    Decline Sit-up
    BW 2x15
    (Rest 1:30)

    Walking Lunge
    100 reps non stop (50 per leg; only few seconds of breaths at 70, 80, and 90)


    Going to start trying to maintain the log again. Been working 60 hours some weeks while going to school full time in my final semester. With a wife and 2 daughters it’s been rough. Starting JMT 2.0 to rebuild a base since I’ve been doing high RPE stuff forever. Also doing all things Beltless at least for the first 2 waves. Training maxes are conservative at the start of this.
    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. #486
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,453
    Rep Power: 1825
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    musclehead09 is offline
    Night time cardio

    Walk 21:22

    I’ll be working to build my aerobic base again through aerobic work (130-150 BPM heart rate) 3x a week and walks on the other days at 110 BPM. Aerobic base work of choice will be LSS/LSD running and/or rucking. After I’m finished full time school I may get back into boxing or MMA (probably boxing since I messed up my knee a few times doing Muay Thai before after a history of knee sprains from other things 10+ years ago)

    Saturday Deadlift Day
    AM Lift
    SSB Squat 5/3/1 Min. prescribed reps
    Deadlift JMT 2.0
    Ham/Calf/Core/optional lunges
    PM Cardio - walk only

    Sunday OHP Day
    AM Lift
    OHP JMT 2.0
    CGBP w/ chain 5/3/1
    Tris/Lats/Upper Back/Delts/Bis
    PM Cardio - Aerobic Base Building

    Monday Rest/Walk only
    PM Walk

    Tuesday Cardio only
    AM Cardio - Aerobic Base Building

    Wednesday Squat Day
    AM Lift
    Squat JMT 2.0
    Quads/Hams/Calves/Abs

    Thursday Bench Day
    AM Lift
    Pause Bench JMT 2.0
    Incline Bench 5/3/1 OR 350 method
    Tris/Lats/Upper Back/Delts/Bis
    PM Cardio - Aerobic Base Building

    Friday Rest/Walk only
    PM Walk


    Assistance and order of days subject to change especially between waves.
    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. #487
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,453
    Rep Power: 1825
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    Sunday March 28, 2021

    Week 1 Day 2 OHP Day

    Warmup band work 30 reps

    OHP
    *45x5
    *55x5
    67.5 9x5, 1x16 ~@6 RPE
    (Rest 1 min)

    Pause CGBP w/ Chain
    *45 + 42 x5
    *70 + 42 x5
    *85 + 42 x5
    *100 + 42 x5
    107.5 + 42 x5
    125 + 42 x5
    140 + 42 x10 ~@8.5 RPE
    (Rest 2-2:30)

    Dips
    BW 2x12
    (Rest 1:30)

    Chin-up
    BW 5x5
    (Rest 1 min)

    Barbell Shrug w/ Chain
    140 + 42 4x10
    (Rest 1 min)

    Delt Superset
    Side Raise 20’s 2x10
    Rear Raise 20’s 2x10
    (Rest 1 min)

    Barbell Curl
    45x20,12,10,8
    (Rest 30 sec)


    Massive upper body pump. My heart rate stayed around 150 since rest periods were timed making this work my aerobic system too. Good strength and aerobic base building should have positive effects in the later waves. Going to try to still jog/walk tonight too.
    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. #488
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,453
    Rep Power: 1825
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    musclehead09 is offline
    PM Cardio

    Warmup walk 0.6 miles 12:25

    Jog/walk 30 mins 1.84 miles
    (Avg heart rate 130)

    Cool down walk 0.35 miles 7:10

    361 total cals burned


    Happy with the ahh heart rate of 130. The last 6-8 mins I was able to steadily jog with a heart rate around 130 so I think I may be able to hold a jog the full time at the pace I was going at towards the end of this jog. I can easily jog the entire time but my heart rate got to 154 at one point so I just need to control my pace and breathing.
    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

  9. #489
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,453
    Rep Power: 1825
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    Monday March 29, 2021

    Walk only
    1.74 miles - 31:37
    201 calories
    Avg heart rate - 107 BPM
    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. #490
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,453
    Rep Power: 1825
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    Tuesday March 30, 2021

    Aerobic Base Building

    Warmup walk
    5:53 - 0.32 miles

    Jog 30 min
    1.92 miles
    Avg heart rate 139 BPM
    276 calories

    Cool down walk
    6:02 - 0.32 miles
    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. #491
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,453
    Rep Power: 1825
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    Friday April 2, 2021

    Aerobic Base Building

    Warmup walk 5:43 - 0.33 miles

    Jog 35 mins
    2.47 miles
    Avg heart rate - 141 BPM
    Total cals 364

    Cool down walk 4:35 - 0.15 miles
    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

  12. #492
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,453
    Rep Power: 1825
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    Saturday April 3, 2021

    Squat Day Week 1 Day 1
    (Restart of JMT)

    Squat (Beltless)
    45x5
    135x3
    170 4x10, 1x20 (holy)
    (Rest 2-3 min)

    Leg Press
    208 2x10
    (Rest 1-2 min)

    Single Leg RDL
    60 2x10
    (Rest 2 min)

    Seated Leg Curl
    50x20

    Calf Press
    208x30,20,10
    (Rest 2 min)

    Lying Leg Raise
    BW 2x12


    Cool down walk 41:32 - 1.81 miles


    Had my first dose of Pfizer this week. arm was sore and work was hectic so missed mid week workouts. Restarting cycle with regular/original JMT. May do JMT 2.0 for bench and deadlifts but may just stick to original JMT for the first mesocycle.
    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. #493
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,453
    Rep Power: 1825
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    Sunday April 4, 2021

    Bench Day (Week 1 Day 2; AM BW 166)

    Pullaparts x30

    Bench Press
    *45x10
    *75x8
    *105x5
    130 4x10, 1x20 ~@7 RPE
    (Rest 2 min)

    Dips
    BW 2x10
    (Rest 2 min)

    Incline DB Fly w/ Band
    20’s + Monster Mini 2x10
    (Rest 1:30)

    Pull-up
    BW 3x6, 1x7
    (Rest 2 min)

    Delt/Trap Circuit 2 rounds
    Side Raise 20’s x10
    BB Shrug 115 x15
    Face Pull Monster Mini x20
    (Rest 1:30)

    Arm Superset
    Incline DB Curl 20’s x13,10,6
    Incline DB Rollback 20’s x15,12,8
    (Rest 45 sec)
    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. #494
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,453
    Rep Power: 1825
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    musclehead09 is offline
    PM Cardio

    Aerobic Base Building

    35 minutes
    2.27 miles
    Avg Heart Rate 141 BPM

    This was an avg mile time of 15:24 whereas my last avg was 14:09 for 2.47 miles in 35 minutes. Difference is my legs are sore from squat day so this is expected. I’m not going for performance here just time in the aerobic zone for the first 5 weeks.
    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. #495
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,453
    Rep Power: 1825
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    musclehead09 is offline
    This past week

    Tuesday/Wednesday evening (forgot which day)

    Deadlift 185 9x5 + 185x15
    SSB Squat 151 4x5
    Circuit 2 rounds (BB Row, Leg Curl, Decline Sit-up x8-15

    Ran for 40 minutes one day mid week for 2.9 miles total.

    Saturday ran 30 minutes 2.15 miles total also OHP 67.5 4x10, 1x14 nothing else

    Sunday Squat 192.5 2x10, 1x15; Bench 145 2x10, 1x16, leg curls and chins


    Difficult schedule but hit all the workouts this week on the main lifts. OHP was 2 days late so did it the day before bench and limited all accessory work. If I don’t get stronger at all due to this at least I’m building a base up through higher volume while getting my conditioning up.
    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. #496
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,453
    Rep Power: 1825
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    Saturday April 17, 2021

    Walk ~15 mins

    Squat
    45x5
    95x5
    135x3
    185x2
    225x1
    255x1 (add belt)
    285x1
    315x1

    Backoff sets @75%
    235 2x3

    RDL
    135x8
    185 2x8

    Barbell Walking Lunge
    45x30,20 (total steps so 15,10 per leg)

    Seated Leg Curl
    50 2x10

    Decline Sit-up
    BW 2x10

    Unilateral Calf Raise
    BW 2x10


    So inconsistent so decided to test my squat. A hard 315 but with all the running and inconsistency not surprised.
    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

  17. #497
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,453
    Rep Power: 1825
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    Sunday April 18, 2021

    Walk 8 mins

    Pause Bench Press (testing like squat yesterday due to inconsistency)
    45x5
    95x4
    135x3
    165x2
    185x1
    205x1
    225x1

    Backoff sets @80%
    180 3x3

    Dips
    BW 2x8

    Pull-up
    BW 4x5, 1x8 (stopped short due to shoulder tightness. Had a lot more in me)

    Delt Circuit 2 rounds
    Overhead Front Raise 20’s x8
    Side Raise 20’s x8
    Rear Raise 20’s x8

    Standing DB Curl
    20’s 2x15


    PM Run
    43:25 - 3.09 miles (hit 3 miles in 42 mins) with an average heart rate of 142BPM. Perfect for aerobic base building. First time jogging 3 miles in 7 years.
    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

  18. #498
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,453
    Rep Power: 1825
    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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    I’ve been lifting and doing cardio still but miss 1 of the workouts mid week. Hit a bodybuilding push day today which was fun. Maybe I can be consistent for another 6 month run now that I have stress somewhat under control.

    Push Day

    Warmup walk 0.33 miles - 5:36

    Slight Decline DB Bench
    *10’s x12
    *30’s x10
    *50’s x8
    60’s x8
    75’s x8
    (Rest 2 min)

    Incline BB Bench
    *45x6
    *95x6
    *114x6
    135x6
    155x6
    (Rest 2 min; 5 more lbs and 1 more rep than last week. Also doing it second this week versus first last week)

    Flat DB Fly w/ Band
    10’s + Red Mini x10-12
    20’s + Red Mini 2x12
    (Rest 1:30)

    Overhead Press
    *45x8-10
    65 2x10
    (Rest 1:30)

    Side Raise
    20’s 2x10
    (Rest 1 min)

    Incline Rear Lateral
    20’s 2x12
    (Rest 1 min)

    Incline DB Tri Ext
    20’s 2x15
    (Rest 1 min)

    JM Pushdown
    2 Red Minis (4 hands up) 2x10
    (Rest 1 min)
    Last edited by musclehead09; 05-02-2021 at 10:49 AM.
    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

  19. #499
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,453
    Rep Power: 1825
    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)
    musclehead09 is offline
    Sunday May 2, 2021

    Leg Day (Quad Dominant)

    Calf Press
    208x25,18,15,12
    (Rest 1 min)

    Seated Leg Curl
    *25x12
    *50x10
    75x10
    85x10
    (Rest 1:30)

    Reverse Band High Bar Squat
    *135 + Reverse Light Band x6
    *185 + Reverse Light Band x6
    *225 + Reverse Light Band x6 (add belt)
    255 + Reverse Light Band x6
    285 + Reverse Light Band x6
    315 + Reverse Light Band x6
    (Rest 2-4 min)

    Leg Press
    298x8
    348x8
    388x8 + 4 + 2 (rest pause)

    RDL
    135x10
    185 2x10
    (Rest 2 min)

    Decline Sit-up
    BW 2x12
    (Rest 1 min)


    I see John Meadows and Paul Carter recommend Reverse Band Hack Squats for a primary quad movement. Without a hack machine, I decided to try reverse band high bar squats as I could never do high bar squats without hurting something before. Reverse band high bar squats feels so much better and I can overload the quads like they do with hacks IMO. And of course in my last bodybuilding block I did tons of leg presses including rest pause work.

    Finally, really getting motivated for the first time in months. Final Full time semester of college is ending and I’m trying to handle work stress better.
    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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