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  1. #61
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,093
    Rep Power: 1008
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
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    Saturday August 10, 2019

    ME Upper Body

    Pause Bench Press
    *45x10
    *135x3
    *185x1
    *205x1
    225x1
    245x1
    260x1

    Incline Bench Press
    *45x10
    *135x5
    170 2x6

    Pec Dec Fly
    *50x10 (seated cable fly not deep enough)
    110 3x10 (switched to pec deck for a deeper stretch)

    Lying DB Triceps Extension
    *10x10 (standing)
    30’s 3x8, 1x6+2 (lying)

    Wide Lat Pulldown
    10 plates 2x10
    8 plates 2x10

    Superset
    Cable X’s 40x10,7
    Side Raise 25’s x8,6

    Machine Preacher Curl
    60 3x8


    xRequiem, I take it back; I decided to hit singles on pause Bench today lol. I would say “only” got up to 260 before I cut it but that’s 30 more lbs than I started post surgery so I’ll take it. I’ll take 5 weeks to keep training inclines, close Grip, OHP and dumbbell work then probably retest again to try 275. Felt like I hit the rack on the way up making lockout hard, otherwise I may have attempted more than 260 if I had a spot I trusted at the gym. I bench off a powerlifting bench at least now and have the pins set to a level that I can rest the bar and get out from under it if I ever fail.
    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. #62
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,093
    Rep Power: 1008
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
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    Sunday August 11, 2019

    ME Lower Body

    Warmup Squats
    45x5
    135x3
    225x1
    275x1
    315x1
    365x1 @8 RPE

    Deadlift
    135x3
    225x1
    315x1
    355x1
    395x1
    425x1 w/ straps (10 lbs off old PR but also 10 lbs more than last max)

    DB Split Squat
    40’s 2x8

    Machine T-Bar Row
    2 plates x6
    3 plates 2x6

    Seated Leg Curl
    100 2x8

    Seated Calf Raise
    50x35,25,15


    Will be working more volume for the next cycle/block of training. Really want to push past my old deadlift PR. Poor sleep quality recently but this is still progress; 10 more lbs than last max.
    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. #63
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,093
    Rep Power: 1008
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
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    Wednesday August 14, 2019

    Volume Upper Body

    OHP
    *45 2x5
    *75x3
    *95x1
    *110x1
    125x1
    140x1 (Strict Standing PR)
    145x1 (Strict Standing PR)
    105 2x5

    Pause Close Grip Bench
    *45x5
    *135x5
    185 3x5

    TnG Normal Grip Bench
    185x13

    Assisted Wide Grip Pull-up
    25 lbs assistance 2x6, 1x8

    V-Bar Cable Row
    110 3x10
    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. #64
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,093
    Rep Power: 1008
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
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    Thursday August 15, 2019

    Volume Lower Body

    Squat
    45x10
    135x5
    225x1
    315 3x2
    225x15

    Leg Extension
    115 3x15

    Seated Leg Curl
    40x25
    55x15
    70x12
    85x10
    40x20

    Standing Calf Raise
    75x20
    95x15
    115x10
    135x8


    Felt like garbage tonight. Tired. Need to sleep better. Wanted to hit DE work with over 75% of my max squat with straight weight for a lot more sets but by set 3 315 felt bleh. Repped our 225 as I wanted to and hit 15. Some of my high rep PRs last year were 275x15, 315x12, and 340x10. My 1RM has skyrocketed but I didn’t build it through volume on the big 3 so my work capacity stinks. But even back then mid week sometimes my workouts would suffer due to bad sleep.
    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. #65
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,093
    Rep Power: 1008
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
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    Saturday August 17, 2019

    Upper Body Deload

    Flat DB Bench
    *25’s x10
    *35’s x10
    *45’s x10
    55’s x10
    65’s x10
    75’s x10

    Superset
    Skullcrusher 40x10, 50x10, 70x8
    CG Bench 40x20, 50x20, 70x12

    Wide Lat Pulldown
    6 plates x10
    10 plates 2x8

    Face Pull (inner pulley)
    3 plates 2x25

    Standing Machine Side Raise
    40x10
    50x10

    2 Arm DB Curl
    25’s x10
    30’s x8

    Bike 5 minutes (1.21 miles + 22 cals)
    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. #66
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,093
    Rep Power: 1008
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
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    Sunday August 18, 2019

    Lower Body Deload

    SS Yoke Bar Good Morning (Conventional DL Stance)
    *70x6
    *120x3
    145x3 (utterly shocking how difficult this was but very easily recoverable compared to a deadlift variation. Using a Yoke Bar with a conventional stance I think is what made it so hard. I usually use an Olympic bar with a squat stance which I’ve gotten up to 210x7 so far)

    Beltless Front Squat
    *45x6
    135x6
    160x6
    185x6

    One Arm DB Row
    50x10
    65x10
    80x10

    GHR (6th hole)
    BW 3x6 (easy)

    Seated Calf Press
    180 2x15

    Standing Crunch
    40 2x20
    Last edited by musclehead09; 08-19-2019 at 04:53 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

  7. #67
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,093
    Rep Power: 1008
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
    musclehead09 is offline
    Took my baby for a walk for about 19 minutes at a fast pace to get some cardio in.
    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. #68
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,093
    Rep Power: 1008
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
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    Tuesday August 20, 2019

    Volume Upper Body (Deload)

    Wenning warmups (3 Lift potentiation Circuit)
    Band Pullapart Red Mini 2x25
    Incline DB Press 25’s 2x25
    Incline DB Row 25’s 2x25

    Bench Press
    95x10
    135x10
    165x10
    200x10 (felt solid, 10 lbs and 1 rep off an old PR and this was after 180 reps of light warmups)

    Pull-up
    BWx8 (at 200 lbs this is a PR)

    Face Pull
    20 3x20

    Rope Pushdown
    20 2x20

    Hammer Curl
    25’s x20
    Dropset 25’s x10 + 15’s x10


    Cardio
    Rower resistance 6:
    1000 meters (5:14)


    This was a great workout. Going to start using Wenning warmups again, loved using these before. Also going to be rotating over 10 forms of cardio done 4x a week (2 low intensity sessions, 1 high intensity and 1 medium intensity). All will start out really low volume and build slowly over time. The Wenning warmups will increase my conditioning in their own right a little 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

  9. #69
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,093
    Rep Power: 1008
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
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    Wednesday August 21, 2019

    Deload Lower body circuit

    Circuit 2x25
    Band Pullthrough
    BW Squat
    BW Calf Raise
    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. #70
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,093
    Rep Power: 1008
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
    musclehead09 is offline
    Sunday August 24, 2019

    ME Lower Body

    Wenning Warmup
    Lying Leg Curl 20x25, 30x25
    Plate Shrug 45’s 2x25
    Side Bend 10 2x25

    Pause Squat
    *45x5
    *135x3
    *225x2
    275x2
    315x2
    340x1
    365x2 (PR, but depth was a little high)

    Sumo Deadlift
    *135x5
    *225x5
    315x5
    365x5 (PR by 1 rep)

    Belt Squat
    250 2x8

    Seated Calf Raise
    135 4x12 (3 45 lb plates)
    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. #71
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,093
    Rep Power: 1008
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
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    Evening Cardio

    Walk 2.7 miles - 50 minutes 24 seconds
    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. #72
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,093
    Rep Power: 1008
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
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    Sunday August 25, 2019 (Noon workout)

    ME Upper Body

    Wenning Warmup
    Lat Pulldown 4 plates x25, 5 plates x25
    Rope Pushdown 2 plates 2x25
    Face Pull 2 plates 2x25
    (All movements during warmup done on lat Pulldown pulley, the weights feel heavier than on the Pushdown pulley)

    Incline Bench Press w/ slingshot
    45 2x5
    95x5
    135x5
    185x5 w/ slingshot
    205x3 w/ slingshot (set PR; first time doing these)
    135x15 (no slingshot; 1 rep shy of old PR)

    Push-up
    BWx18,10,10

    One Arm DB Row
    55x8
    70x8
    85x8
    100x8 (tied old PR)

    Incline Rear Lateral
    25’s x15,12,10

    Barbell Curl
    40x10
    60 3x10


    First time using slingshot on incline. No caffeine today as I felt more awake than ever. Even with the slingshot though I only got 5 more lbs and 1 more rep than my last incline session (200 2x2). With that said the Pushdowns fatigued my triceps a little and I’m used to caffeinating on the weekends. This still sets a PR though.
    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. #73
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,093
    Rep Power: 1008
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
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    Evening Cardio

    Walk 0.9 miles w/ baby in stroller - 17:04

    Timed 1 mile run - 10:14


    Cut grass earlier in the day after lifting but not counting that 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

  14. #74
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,093
    Rep Power: 1008
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
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    Wednesday August 28, 2019

    Full Body

    Pause Bench
    *45x12
    *95x6
    *135x6
    185 3x6

    TnG Bench
    185x14

    Squat
    *45x12
    *135x6
    *225x3
    275x6
    225 2x6
    225x15

    Machine T-Bar Row
    1 plate x10
    2 plates x10,8

    Face Pull
    40 3x10


    Life will be very busy the next 2 weeks so I’ll probably just hit full body a few times spread over the next couple weeks with lots of walking in between days as I’ll be out of town multiple times.
    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. #75
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,093
    Rep Power: 1008
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
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    Sunday September 1, 2019

    ME Lower Body

    Rack Pull (Pin 1)
    *135x5
    *225x3
    *275x2
    *315x1
    *365x1
    405x1
    435x1
    455x1 (PR)

    Backoff set @ 80%
    365x3

    Belt Squat
    *135x6
    *225x6
    315 4x6 (PR)

    Seated Calf Press
    180x20,15,12,10

    Standing Cable Crunch
    10 plates 2x20

    Decline Sit-up
    BW 2x10


    Hardly any sleep and poor nutrition for a few days while running off caffeine so I’ll take this. It was a good workout.
    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. #76
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,093
    Rep Power: 1008
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
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    I had horrifying GI issues this past weekend; probably TMI but had very bloody bowel movements. Pending test results but after 48 hours of being in antibiotic it has cleared up. Could be Shigella (a bacteria similar to Ecoli but potentially worse). Finally feeling better; just tired from lack of sleep.

    To say the least this will likely hamper my lifting this week but I go on a mini vacation tomorrow through Sunday. If by Saturday I feel 100% I’ll try to hit a full body Deload workout and then resume training next 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

  17. #77
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,093
    Rep Power: 1008
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
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    Friday September 6, 2019

    Chest/Shoulders (Bodybuilding style)

    Bench Press
    *45x20
    *95x10
    *135x5
    *185x1
    *205x1
    205x9 (pressing strength is going strong)

    Incline HS Press
    *1 plate x8
    *1 plate + 25’s x8
    2 plates x8
    2 plates + 25’s x6 PR (failed the top of the 6th rep)

    Dip
    BW 2x8

    Cable Crossover
    *60x12
    80x12
    100x12

    Seated OHP
    *45x8
    95x6
    115 2x6

    Bent Over Rear Raise
    25’s 3x20
    Last edited by musclehead09; 09-06-2019 at 07:01 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

  18. #78
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,093
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    Saturday September 7, 2019

    Leg Day (Bodybuilding style)

    Squat (no belt or shoes; and narrow stance)
    *45x10
    *135x8
    *185x6
    *225x4
    *275x2
    *295x1
    315x6 (PR w/o belt and narrow stance)

    Backoff Widowmaker
    225x20 (PR w/o belt and narrow stance)

    Leg Extension
    *40x10
    *70x10
    *100x10
    140x20

    DB RDL
    65’s 3x12

    Seated Calf Raise
    50x25,15,12,10


    Great workout; taking ciprofloxacin and just found out it’s been known to cause ruptured tendons so now I’m worried. Effects can kick in weeks beyond finishing it. Called the urgent care I went to and they said to lessen the intensity for a few weeks. Guess I’ll keep around 3-4 reps in the tank to be safe.

    I also got severely sunburned (another effect of the antibiotic).
    Last edited by musclehead09; 09-08-2019 at 07:10 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. #79
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    Sunday September 8, 2019

    Pull Day (Upper Back/Bis)

    Barbell Row
    *45x12
    *95x6
    *135x6
    170x6
    205x6 (PR)

    Backoff set
    135x12

    Assisted Pull-up
    70 lbs assistance 2x10

    One Arm DB Row
    60x8
    75x8

    Face Pull
    50 2x10

    Smith Shrug
    *135x10
    185 2x10

    Barbell Curl
    *45x8
    65 2x8

    Incline DB Curl
    20’s 2x10


    Only pushed barbell rows today. Left elbow has felt a little weird a few times today so definitely will be careful due to the antibiotics. When I train “Pull” Upper Back includes Traps. I’ll throw in face pulls for extra rear Delt work but my hard real Delt work is on push days.

    Really thinking about focusing on some Bodybuilding style training for awhile now since I’m still in off season mode. I’d still push the main lifts and variations of them; but I enjoyed 3 day rotations done twice a week in the past such as Push/Legs/Pull and other ones where I hit everything twice a week still. As usual if I need to miss days due to life circumstances I’ll just merge workouts and do upper/lower as needed.
    Last edited by musclehead09; 09-09-2019 at 06:20 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

  20. #80
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    Tuesday September 10, 2019

    Push Hypertrophy Day

    Incline HS Press
    *90x8
    *140x8
    160x8
    180x8
    (Only plate weight counted)

    Flat DB Bench
    *50’s x10
    *65’s x10
    80’s x8
    90’s x8 (probably a PR with this being 2nd in the workout)

    Pec Deck Fly
    85 3x10

    Side Raise
    *15’s x10
    20’s x10
    25’s x10
    30’s x8 (probably close to an old PR)

    Incline Rear Lateral
    30’s x12,10,8

    One Arm Overhead Extension
    20 2x12
    (Just chose these since I’m still on my meds and elbows felt weird for a couple days)

    Rope Pushdown
    40 2x10 (30 sec rest)
    30 2x10 (30 sec rest)
    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

  21. #81
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    Wednesday September 11, 2019

    Lower Body Hypertrophy Day

    Lying Leg Curl
    *20 2x20
    40x15
    65x12
    95x8 (PR on the particular machine I did these on; it’s harder than others)
    Dropset 65x10, 50x10, 40x10 + partials 80x10 (disgusting pump)

    Stiff Leg Deadlift (25 lb plates for deeper stretch)
    *95x10
    *145x10
    195 2x10

    Leg Press (Slightly Wide Stance w/ 3 sec negatives)
    *135x10
    *225x10
    315 3x10 (Volume PR on this particular one; the leg Press machine I use at 24/7 Fitness is infinite times harder than the other leg presses I use)

    Smith Machine Front Squat
    *45x10
    135 2x8 (Full ROM/deep)

    Standing Calf Raise
    75x20
    95x15
    115x12
    135x10
    155x8
    175x6

    Machine Crunch
    65 4x10


    Loved this workout. I’m going to honestly love not just focusing on PRs on the big 3 but high rep PRs on anything and everything. I already did that on some accessory work during powerlifting blocks but tracking PRs on everything will be fun during this bodybuilding phase.

    Also had a sick pump throughout all of my legs. By time I got to Smith front squats I was toasted but they felt great on the quads. Counting leg Press weight as if the machine just weighed 45 lbs. I know it’s more but it’ll be easy to track this way.
    Last edited by musclehead09; 09-11-2019 at 06:20 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. #82
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    Join Date: Oct 2011
    Age: 25
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    Thursday September 12, 2019

    Pull Hypertrophy Day

    Meadows Row (only using 25 lb plates)
    *Bar x10
    *Bar + 25 x8
    Bar + 50x8
    Bar + 75x8 (grip failed so reset between reps 5 and 6 as well as 7 and 8)
    Bar + 50x8

    Assisted Pull-up
    28 lbs assistance 2x8

    Machine Pullover
    60x15
    80x12

    DB Shrug w/ 3 sec hold
    75’s 3x12

    EZ Bar Cable Curl
    *4 plates x10
    *6 plates x10
    8 plates x10
    Dropset 10 plates x6, 8 plates x6, 6 plates x6, 4 plates x6

    One Arm DB Preacher Curl
    20 2x8

    Reverse EZ Bar Curl
    30 2x10


    First time using the machine Pullover as its new at one of the Gold’s I go to. Absolutely loved it. Such a deep stretch. Biggest pump in my lats in just the first set.
    Last edited by musclehead09; 09-12-2019 at 05:51 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

  23. #83
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    Join Date: Oct 2011
    Age: 25
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    Saturday September 14, 2019

    Push Strength Day

    Low Incline DB Bench
    *35’s x8
    *50’s x8
    65’s x8
    80’s x8 (PR)
    90’s x6 (huge PR)

    Wide Flat BB Bench
    *45x6
    *135x6
    185 2x6

    Low Incline DB Fly
    20’s x12
    30’s x10

    Seated OHP
    *45x8
    95x8
    105x8

    Rear Delt Cable Fly
    20x12
    30 2x10
    20x12

    Skullcrusher
    *40x10
    50 2x12

    V Bar Pushdown
    6 plates x10
    8 plates x8
    6 plates x10
    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. #84
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    Join Date: Oct 2011
    Age: 25
    Posts: 4,093
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    Sunday September 15, 2019

    Lower Body High Intensity Day

    Seated Leg Curl
    *50x8
    *70x8
    90x8
    100x8

    High Bar Squat (w/ Narrow Stance)
    *45 2x6
    *135x6
    *225x6
    275x6
    300x6
    325x7 (PR for High Bar Narrow Stance)

    Leg Extension
    90x10
    110x10
    130x10
    Dropset 150x10, 110x10, 70x10 (biggest quad pump ever and likely a PR)

    Lying Leg Curl
    70 2x20 (almost puked on both sets)

    Standing Calf Press
    90x15
    140 3x12
    (All sets at least 2 sec hold at top and bottom)

    Donkey Calf Raise
    100 2x10

    Cable Crunch
    8 plates 5x20
    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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  25. #85
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    Join Date: Oct 2011
    Age: 25
    Posts: 4,093
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    Monday September 16, 2019

    Pull Day

    Barbell Row
    *45x5
    *95x5
    *135x5
    160x5
    185x5
    210x5 (PR)

    Lat Pulldown
    90x12
    105x10
    120x8
    135x8
    90x12

    HS Low Row (One Arm)
    *45x8
    70x8
    80x8

    Face Pulls (from Cable Row w/ rope)
    45 3x10 (these felt awesome)

    DB Shrug (3 sec hold and shrugged much higher)
    40’s 3x12 (45 sec rest)

    Barbell Curl
    *45x8
    65x6
    85x6
    65x8

    Machine Preacher Curl
    50 2x10
    40x10
    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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  26. #86
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    Thursday September 19, 2019

    Chest & Arms

    Chest Press Machine
    *55x8
    *100x8
    145 2x8

    Incline DB Bench
    *50’s x10
    60’s x8
    70’s x8

    Pec Deck Fly
    100 2x8

    EZ Bar Curl
    15 or 25 x12
    35 or 45 x10
    65 or 75 x8
    75 or 85 x8
    (Couldn’t tell if Bar was 15 or 25 lbs)

    Seated DB Curl
    20’s x10,8,8

    DB Overhead Extension
    50x10
    65 2x8

    Straight Bar Pushdown
    30x12
    40x10
    50x8
    40x8


    So tired, 4-6 hours of sleep a night is killing me. I just can’t fall asleep even if I’m dead tired. Decided to take it “easy” and not hit a barbell variation for Bench today. Incline DB after a new Chest Machine was difficult enough.
    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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    Age: 25
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    Friday September 20, 2019

    Legs

    Standing Calf Press
    *90x12
    180 2x10

    Standing Calf Raise
    90x8
    70 2x8

    Donkey Calf Raise
    60 2x12

    Stiff Leg Deadlift (w/ 25’s)
    *95x8
    *145x8
    195x8
    245x6
    300x6 (close to a stiff Leg PR)

    Seated Leg Curl
    50x10
    70x8
    90x6
    105x6 (fried from stiff legs but close to a PR probably)

    Hack Squat
    *45x8
    *135x8
    *185x6
    225x6
    250x6
    275x8 (PR; suck at hacks on the cybex machine so I’m happy with this especially with it being after all my hamstring and calf work)

    Walking Lunge
    BWx20 steps (10 per leg)
    25’s x16 steps (8 per leg)

    Leg Extension
    110x8
    130x8
    Last edited by musclehead09; 09-20-2019 at 12:35 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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    Age: 25
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    Saturday September 21, 2019

    Back & Shoulders

    Seated OHP
    *45x8
    *75x6
    *95x6
    115x3
    135x3
    95x8

    One Arm DB Row
    *45x8
    *60x8
    75x8
    90x8
    105x6 (PR)

    HS Front Pulldown
    90x10
    140x8
    90x10

    Machine Pullover
    60x10
    80x10
    100x10 (brutal set; PR cuz only 2nd time)

    HS Shrug w/ 3 sec squeeze
    *135x10
    225 2x8

    Seated Side Lateral
    20’s 3x10

    Incline Rear Lateral
    25’s 3x15

    Face Pull from seated Cable Row
    3 plates 2x10
    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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  29. #89
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    Tuesday September 24, 2019

    Chest & Arms

    Flat DB Bench
    *40’s x10
    *55’s x8
    *70’s x6
    *85’s x4
    100’s x6 (tied old PR; failed 7th rep)

    Incline BB Bench
    *45x8
    135x8
    155x8
    155x6

    Seated Cable Fly
    40x10
    50 2x10

    Dip
    BWx8
    BWx6

    Superset
    DB OH Extension *55x8, *65x8, 75x8
    Seated DB Curl 25’s x8, 30’s 2x8
    (Likely tied an old OH Ext PR)

    Rope Pushdown (inner cable pulley)
    6 plates x12
    6 plates x10

    Machine Preacher Curl
    50x10
    60x8

    Barbell Curl
    50x10
    50 2x8

    Crunch
    BW 3x12, 1x5 (Abs cramped)


    Great workout off bad sleep. Had this been on the weekend I guarantee I’d have more reps on Flat DB Bench so I’m happy I was able to tie an old PR as last time I hit 100’s x6 was on a weekend with lots of sleep and caffeine.

    Also the inner cable pulley is easier than the outer one. May have said this before but it’s definitely lighter. I still just record it by plate number (or weight at the other gym) but I’ll specify when it’s the inner cable pulley.
    Last edited by musclehead09; 09-24-2019 at 05:57 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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    Age: 25
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    Wednesday September 25, 2019

    Legs

    Lying Leg Curl
    *40x10
    *65x10
    80x10
    95x8 (PR)
    110x6 (PR)

    High Bar Squat (Narrow Stance)
    *45x10
    *135x5
    *185x5
    *225x5
    275x5 (add belt)
    315x10 (2 reps shy of old PR; but actually a PR at this stage in the workout after lying leg curls)

    Squat Backoff set no belt
    185x10

    Leg Extension
    85x20
    100x15
    115x12
    130x10 (massive pump)
    145x8

    DB RDL
    70’s x12
    70’s x10

    Calf Press
    135x25
    185x15
    225x12
    275x10

    Standing Calf Raise
    135 4x8
    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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