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  1. #151
    Registered User musclehead09's Avatar
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    Friday December 27, 2019

    ME Upper Body (disclaimer fantastic workout again!)

    Incline Bench
    *45 2x10
    *95x5
    *135x3
    *175x1
    195x1
    205x3 (gigantic PR)

    Backoff work
    165 3x3

    Wide Lat Pulldown
    70x12
    100x12
    130x8
    160x6

    Close Hand Push-up
    BW 2x20

    Bent Over Rear Lateral
    25’s x20,15,10

    Arm Superset
    Rope Pushdown 40x25,20
    Rope Curl 40x25,20
    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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  2. #152
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
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    Sunday December 29, 2019

    ME Lower

    20 inch Box Jumps BW 4x3

    Beltless Stiff Leg Block Pull (mid shin)
    *135x3
    *225x1
    *315x1
    345x1 (add straps)
    375x1
    405x1 (never done 405 without a belt on any pulling variation so PR)

    Backoff work
    315 2x4

    One Leg Leg Extension
    30 3x8

    Standing Calf Raise
    140 3x8

    Med Ball Ab Circuit (2 rounds w/ 20 lb med ball)
    Crunch x10
    Side Twist x10 (per side)


    Stoked that I hit a Beltless 405 single on stiff leg block pulls. Can’t wait to see where I’ll be at with my actual competition deadlift w/ a belt when my quad is fully recovered.

    Quad felt tight and a little weird post workout; likely from the leg extensions but it’s feeling better now after stretching. Adding box jumps for explosive work. May need to wait for those after I’m fully healed too though. I’ll ask the chiropractor tomorrow.
    Last edited by musclehead09; 12-29-2019 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

  3. #153
    Registered User musclehead09's Avatar
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    Tuesday December 31, 2019

    RE Upper Body (amazing day again)

    Bench Press
    *45 3x10
    *135x5
    *185x3
    *205x1
    *225x1
    225x10 (monstrous PR!!!)

    Rest ~5 minutes
    225x5 (left a rep or 2 in the tank on this second set)

    Seated Cable Fly
    50 3x10

    Rope Skullcrusher
    30x10
    40x10
    50x10
    60x8

    One Arm DB Row
    75 3x8

    Seated Face Pull
    40 4x10

    Preacher Curl
    65x8,6

    DB Zottman Curl
    20’s 2x10


    In just 2-3 weeks I’ve raised my reps with 225 on bench from 7 to 10. Everything is going great for my upper body and stiff leg work while my quad recovers. I got the okay to do box jumps and very light squats from my chiropractor. He dug into my hip above where the pain was though really deep and left a small bruise there so I’m going to warmup thoroughly tomorrow for lower body work.
    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. #154
    Registered User musclehead09's Avatar
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    Wednesday January 1, 2019

    DE/RE Lower Body

    Warmup:
    3 minutes foam roll
    Leg/Ab Rehab 2x10
    One Leg Reverse Hyper 40 2x8

    24” Box Jump BW 5x3

    Beltless RDL
    135x10
    185x10
    225x10
    275x10 (probably some form of a PR)

    Seated Leg Curl
    70 3x10

    Seated Calf Raise
    90 2x12, 1x10

    Side Bend
    35 2x8
    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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  5. #155
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
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    Saturday January 4, 2019

    ME Upper Body (yet again another awesome session)

    Incline Bench
    *45 3x10
    *135x3
    *175x1
    *195x1
    210x1
    220x1 (PR)
    225x1 (massive PR)

    Backoff work
    185x6 (ties old 6RM PR)


    Weighted Dip
    BWx8
    BW + 25 lbs x6
    BW + 45 lbs x6 (probably a PR)

    DB Rollback
    30’s 3x7

    Lat Pulldown
    85x10
    115x8
    145x8
    115x8

    Seated Face Pull
    50 2x8
    40 2x10

    Zottman Curl
    25’s 2x8


    Amazing incline bench progress over the last couple months. 225 has been a goal for a long time and considering I just hit 225x10 on flat bench earlier this week I am even happier. Time for a Deload for sure as today’s session was definitely very difficult and I’ve been lifting heavy on upper body with no Deload/taper for over a couple months now. I do think not squatting has allowed me to progress quicker on Bench this past month.
    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. #156
    Registered User musclehead09's Avatar
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    Sunday January 5, 2020

    ME Lower Body (another big day)

    3 minutes foam roll

    Weighted 20” box jumps
    BWx3
    20 lbs 2x3

    Semi Stiff Leg Deadlift
    *135x3
    *225x1
    *315x1 (add belt)
    *365x1
    400x3 (PR!)

    Hyperextension
    BWx10
    BW + 25 2x10

    Split Squat
    25’s 2x7

    Walking Lunge
    BWx10 (per leg)

    Standing Freemotion Cable Crunch
    50x10
    70 2x8

    Freemotion Calf Press
    160x10
    180 2x10


    Awesome deadlifting tonight. We were right that bench and deadlift would progress at a faster rate since I can’t squat. Very happy with my progress as of late. Time for a Deload starting Tuesday.

    I’m going to start some light squats mid week. Even when my quad is fully recovered I may stick to focusing on heavy deadlifts on the weekends for awhile as it’s always lagged. Getting as close to 500 as possible would be nice as my squat will come back very fast when I train it hard. My squat will still build from light work as well anyway.
    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. #157
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
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    Friday January 10, 2020

    Upper Body Deload

    Flat DB Bench
    *35’s x12
    *50’s x10
    *65’s x8
    *80’s x6
    100’s x7 (failed on 8)

    V-Bar Pushdown
    50 3x10

    Lat Pulldown
    70 3x10


    Horrible way to Deload to not workout which I haven’t since Sunday. Finishing up my Deload with low volume and 1 higher intensity set today then similar with lower body over the weekend before I increase volume again on Tuesday to resume normal training. My best with dumbbells before was 100’s for 8. Only missed it by 1 today so not too upset about it since I hadn’t lifted all week and since I haven’t gone heavy on dumbbell since my little bodybuilding block from September to November. Funny my best barbell Bench for reps though is now 225x10 versus dumbbells bending 100’s x8.
    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. #158
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    Sunday January 12, 2020

    ME Lower (Deload)

    Leg/Ab Rehab 3x10

    Box Jump
    ~10-12 inches x3
    ~30-34 inches 3x1 (PR)

    Reverse Hyper 50 4x10

    DB Goblet Squat
    50x10
    65x8
    80x8
    95x8

    Beltless Good Morning
    *45x5
    *135x5
    185x5 (beltless PR)

    Seated Calf Raise
    90x12,10,8

    Cable Crunch
    60 2x8


    The boxes today didn’t have measurements but seeing as though they came up to around my stomach I’m estimating the 2 boxes I put on top of one another to be between 30-34 inches. I’ll probably measure them next time with a tape measure lol. Good work with front loading most of my accessory work before the heavy lift of the day. Quad felt a little weird with goblet squats but no real pain which was good.
    Last edited by musclehead09; 01-12-2020 at 08:17 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

  9. #159
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,134
    Rep Power: 1037
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    Tuesday January 14, 2020

    Upper Body

    Bench Press
    *45 3x10
    *135x5
    *185x1
    *205x1
    *225x1
    225x6
    205x6

    Pec Dec Fly
    100x10,8,6

    Rope Skullcrusher
    32.5x10
    42.5x10
    52.5x8-10

    Lat Pulldown
    100x10,8,6

    Face Pull
    42.5 3x8

    Hammer Curl
    30’s 2x8
    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. #160
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    Saturday January 18, 2020

    ME Lower Body

    Foam Roll 3 minutes

    Rack Pull (mid shin)
    *135x5
    *225x3
    *315x2
    365x1
    405x1
    440x1
    465x0 (failed)

    Backoff set
    315x10

    Box Jump
    ~18-20” x3
    ~28-30” 3x2 (PR)

    Hip Thrust
    135 2x6

    KB Goblet Squat
    35 2x6 (felt a little pain in my quad)

    Cable Crunch
    50x10
    70x4
    50x10 (machine felt way different on 2nd and 3rd set like it was breaking)

    Glute Ham Raise (6th hole)
    BW 3x8 (probably a total volume PR; these were easy but I’ve been so focused on posterior chain since the quad injury)

    Seated Calf Raise
    90 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
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  11. #161
    Registered User musclehead09's Avatar
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    Sunday January 19, 2020

    ME Upper Body

    Wenning Warmups (potentiation circuit)
    Lat Pulldown 60x15, 70x15
    Rope Pushdown 30 2x15
    High Face Pull 30 2x15

    Close Grip Floor Press
    *45 2x10
    *135x5
    185x5
    205x5
    220x5 (small PR)

    Low Incline DB Bench
    70’s x8,8,6

    One Arm HS Row
    53 3x10

    Barbell Curl
    60x10,8,8


    Bike:
    5 minutes (1.12 miles; 1 mile in 4:28)

    Decent workout for doing Wenning warmups and close grip floor presses both for the first time in a very long time. Happy with the small floor press PR considering those factors. Always could Bench more than I could floor press. Very limited caffeine today 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

  12. #162
    Registered User xRequiem's Avatar
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    I've been impressed with your lifting as of late. Drafted a couple of replies at work but always forgot to send them.

    How's the quad feeling now?
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  13. #163
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    I've been impressed with your lifting as of late. Drafted a couple of replies at work but always forgot to send them.

    How's the quad feeling now?
    Thank you! My happiest lifts were the 225x10 Bench, 225 max incline and 400x3 semi stiff leg deadlift.

    Quad is doing better but still feel something when I was doing goblet squats. Also feel it after the chiropractor digs into each week. But he just told me to start double leg squatting again this week (other than goblets). So I’ll use the belt Squat this weekend and then do some barbell squats tuesday this coming week.

    Sleep has been horrible. Had some scares with my wife’s pregnancy and work has been hectic but trying to get back on track with sleep this weekend.
    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. #164
    Registered User musclehead09's Avatar
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    Friday January 24, 2020

    ME Lower (this weekend came early since I’m off today and couldn’t lift during the week)

    Foam Roll 3 minutes

    Box Jumps
    11.8” BWx3
    23.6” BWx3
    23.6” 30 lbs 2x3 (PR)

    Belt Squat
    135x8
    185 2x8 (felt great; cut it here since it’s my first time in awhile)

    Sumo Block Pull
    *135x5
    *225x3
    *315x1
    *365x1
    405x5 (PR!)

    GHR
    7th hole BW 3x6
    (PR; never went to the 7th hole before. A lot more elevated)


    Side Bend
    45 3x8

    Hack Calf Raise
    270 4x10 (PR)
    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. #165
    Registered User musclehead09's Avatar
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    Saturday January 25, 2020

    ME Upper Body

    Warmup Band Pullaparts 3x10
    (I start every upper body workout off with band pullaparts except for last week when I did Wenning warmups which I’ll probably start listing; just never remembered to before)

    Incline Bench
    *45 3x10
    *135x5
    *170x1
    200x1
    200x3 (5 lbs off last months 3RM)

    Backoff sets
    170 2x3

    Weighted Dips
    BWx6
    BW + 25lbs x6
    BW + 50 lbs x6 (PR)

    Fly Machine
    70x10
    85x8

    One Arm DB Row
    65x10
    75 2x10

    Neutral Lat Pulldown
    70x10
    100x8
    85x8

    Bent Over Lateral
    20’s 3x10


    Considering my horrendous sleep and missing mid week workouts for a couple weeks now I’m not too upset about only losing 5 lbs off my incline 3RM. Also happy with my dip strength; the dips were a lot more strict today and I got 5 more lbs for 6 reps than a few weeks ago.
    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. #166
    Registered User musclehead09's Avatar
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    Saturday February 1, 2020

    ME Lower Body

    Foam Roll 2-3 minutes

    Box Jump
    17.7” x3
    23.6” x2
    29.5” x1
    35.4” x1 (boxes fell apart though so technically fail. Happy with the height I’ve added though)

    Squat (first time back squatting since injury)
    *45 2x5
    *95x5
    *135x3
    *185x1
    225 2x5 (felt great; cut it here as my right hamstring was cramping)

    Sumo Block Pull
    *135x5
    *225x3
    *315x1
    365x1
    405x1
    430x0 (failed; sad lol. 405 was heavier than any rep of 405x5 last week but it didn’t feel so heavy that it would indicate i’d fail 430)

    Seated Leg Curl
    70 3x10

    Leg Extension
    90 2x10

    Seated Calf Raise
    115x12,10,10


    Happy I could squat with no pain. Unfortunately sumo block pulls were bad today but I figured this would happen as I was getting 4-6 hrs of sleep every night this week other than the 10+ hours I got last night. I worked till I went to sleep multiple times this week and didn’t workout mid week all January. Hopefully I can consistently train during the week and get enough sleep again.
    Last edited by musclehead09; 02-01-2020 at 01:41 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
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  17. #167
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    Join Date: Oct 2011
    Age: 25
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    Sunday February 2, 2020

    ME Upper Body

    Band Pullaparts 6x10

    Dead Bench (Pin Press off chest)
    *45x10
    *135x5
    *185x1
    205x1
    225x1
    245x1 (set PR)

    Backoff sets
    185 2x3

    Weighted Dip
    BWx8
    BW+25 x8
    BWx8

    Seated Cable Fly
    60x10,8 (PR on this machine)

    Barbell Row
    *45x10
    *135x5
    185x3 (demoralizing lol)
    135x10

    HS Underhand Lat Pulldown
    90 2x10, 1x8


    Dead benching is much harder than regular benching. No caffeine today since I had a bang after 1pm yesterday and I lifted before 11am today. Got around 6 hours of sleep but feeling decent. Hopefully I get better sleep this 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

  18. #168
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,134
    Rep Power: 1037
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    Saturday February 8, 2020

    ME Upper Body

    Band Pullaparts 5-6x10

    Pause Close Grip Bench
    *45 2x10
    *135x5
    *185x3
    *205x1
    225x1
    245x1
    255x1 (probably a PR as I rarely hit 1RM close grips but could’ve done this for awhile now)

    TnG Bench Press
    225 2x5

    Weighted Dip
    BWx6
    BW + 35 x7 (probably a PR)

    Pec Dec Fly
    115 2x8
    100x8

    Pull-up
    BW 6x3 (60-75 sec rest between sets)

    Seated Face Pull
    40 2x12, 1x16

    Straight Bar Pushdown
    50x10
    60x8

    Incline Machine Curl
    40x10
    60x10
    70x8

    C2 Rower Machine
    10 minutes - 1778 meters (1000 meters in 5:38)


    Going to try to start doing some light aerobic work now but also need to be consistent with mid week workouts. January was terrible but I will be back on track.
    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. #169
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    Join Date: Oct 2011
    Age: 25
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    Sunday February 9, 2020

    ME Lower

    Pause Box Jumps
    ~24 inches 5x3

    Squat (no belt)
    *45 2x5
    *135x5
    185x5
    225x5
    250x5

    Semi Stiff Leg Deadlift (w/ calibrated plates)
    *155x3
    *265x2
    330x1
    375x1

    Sumo RDL
    265 2x6

    Leg Extension
    90 3x10

    Donkey Calf Raise
    120 3x12

    Side Bend
    35 2x8 (per side)


    Bike 15 minutes
    (3.26 miles and 91 calories)


    Bad workout but glad squatting felt good again.
    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. #170
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    Join Date: Oct 2011
    Age: 25
    Posts: 4,134
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    Saturday February 15, 2020

    ME Upper Body

    Band Pullaparts (49 reps)

    Bench Press
    *45 2x10
    *135x5
    *185x3
    225x1 (pause)
    250x1 (pause)
    260x2 (TnG PR)

    Backoff sets
    225 2x2 (TnG)

    OHP (from hang clean start)
    *45x5
    95x5
    115x5

    Dips
    BWx10,8

    Pull-ups
    BW 6x3 (mix of pronated and underhand)

    Seated Face Pull
    60 5x8


    Been capable of 260x2 many times in the past probably during peaking phases and when I’ve been on a roll but this is the first time actually doing it and I haven’t hit a mid week workout in over a month so I’m happy. With consistency mid week I’d surely hit bigger numbers 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

  21. #171
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,134
    Rep Power: 1037
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    Sunday February 16, 2020

    ME Lower Body

    Box Squat (no belt)
    *45 3x3
    *135x3
    *185x3
    225x3
    250x3
    275x3

    Sumo Rack Pull
    *135x6
    *225x6
    *315x3
    *365x1
    405x4

    Backoff sets
    315x12 (PR)
    315x15 (Big PR)

    Split Squat
    BWx10
    BW + chains 2x10

    Standing Band Crunch
    Grey band 3x10


    Played around with box height. Below parallel hurt my quad but stacking boxes made height too high. Used a low box with a bumper plate for my last couple sets. Also, sumo rack pulls went well. I was gassed after 315x15 for the rest of the workout. Spotted my buddy squatting 640 in wraps today after all my work was done. Just going for a walk later this evening.
    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. #172
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    Monday February 17, 2020

    HIIT Cardio

    5 minute warmup walk
    Sprints - 15 sec on, 45 sec walk x6
    5 minute cool down walk

    (15 minutes of work total)
    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. #173
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    Age: 25
    Posts: 4,134
    Rep Power: 1037
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    Tuesday February 18, 2020

    Chest & Arms
    (6am workout - took Pre-Kaged preworkout prior; first time ever using pre-workout)

    Band Pullaparts (30-40 reps)

    Incline Bench
    *45x10
    *135x6
    160x6
    185x3 (sucks but first early workout; hopefully I get used to it. This was more like max effort work even though it’s 20 lbs off my 3RM from December but that was off a lot of sleep on vacation)

    Backoff Set
    160x6

    HS Iso Flat Bench
    108x8
    158x8
    188x8

    Plate Loaded Incline Fly Machine
    50x6
    30x6
    20x6
    (This machine was the hardest fly I’ve ever attempted; probably has a high starting weight that’s not listed)

    Incline Skullcrusher
    60x10,8,8

    Rope Pushdown
    30x12,8,8

    Chin-up
    BW 3x5

    Barbell Curl
    50x10
    60 2x8

    One Arm Machine Curl
    20x12
    30x6 + 2 forced reps
    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. #174
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    Age: 25
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    Wednesday February 19, 2020

    DE Lower

    20 inch Box Jump
    BWx3
    20 lbs 2x3

    Squat w/ chains (1 link per side)
    45x3
    145x3
    195 6x3

    Conventional DL w/ chains (1 link per side)
    135x1
    235 6x1

    RDL
    235x16 (nice burn)

    Sumo Leg Press
    405x15,12,10

    Seated Calf Raise
    140 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

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