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  1. #211
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,523
    Rep Power: 1865
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    musclehead09 is offline
    Tuesday May 5, 2020

    DE Lower Body

    Warmup Walk ~3/4 mile

    Wenning Warmup 3 rounds
    Seated Leg Curl Red Mini x20
    Side Bend 10 lbs x20
    Seated Calf Raise 25 lbs x20

    High Bar Squat w/ Light Band
    *45 + Light Band 2x5
    *95 + Light Band x5
    135 + Light Band 8x5

    Deficit Deadlift w/ chains
    135 + 42 lbs in chains (half came off the floor) 4x5

    Pull Through
    Monster Mini x15,20

    Chain Bulgarian Split Squat
    1 21 lb chain 2x10 (great burn)
    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. #212
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,523
    Rep Power: 1865
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    musclehead09 is offline
    Thursday May 7, 2020

    DE Upper Body

    Wenning Warmup
    DB Bench 30’s 2x25
    2 Arm DB Row 30’s 2x25

    Bench Press w/ bands
    45 + double red minis 3x3
    95 + double red minis 9x5 (3 close, 3 normal, 3 wide)

    JM Press
    45x8
    65x8
    85x8

    OHP
    65 2x12

    Pull-up
    BW 4x5

    Circuit 2 rounds
    Face Pulls red mini x30
    Pushdowns red mini x25
    DB Curls 25’s x20

    Neck Harness
    5 lbs 3x25 (burn!)


    Walked slowly for 16 minutes with my daughter. Then walked half a mile. Then ran half a mile in 5:15. Then walked another 0.4ish miles.
    Last edited by musclehead09; 05-07-2020 at 06:49 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. #213
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,523
    Rep Power: 1865
    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
    Saturday May 9, 2020

    ME Lower

    Wenning Warmup (3 rounds)
    Seated Leg Curl Red Mini x25
    Band Crunch Monster Mini x25
    Standing Calf Raise BW x20

    Beltless High Bar Squat w/ chains
    *45 + 42 lbs in chains x5
    *95 + 42 lbs in chains x5
    *135 + 42 lbs in chains x5
    185 + 42 lbs in chains x5
    205 + 42 lbs in chains x5
    225 + 42 lbs in chains x5

    Romanian Deadlift
    135x8
    185x8
    205x8

    Band Pull Through
    Monster Mini 3x20


    Fantastic 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

  4. #214
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,523
    Rep Power: 1865
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    musclehead09 is offline
    Sunday May 10, 2020

    ME Upper Body

    Wenning Warmup 3 rounds
    Pullapart Red Mini x20
    Pushdown Red Mini x20
    Pulldown Red Mini x20

    Pause Incline Bench
    *45 4x5
    95x5
    115x5
    135x5
    155x5
    165x5

    Backoff Set Touch and Go
    135x12

    Flat DB Fly
    25’s x12,10,6 (left shoulder felt weird so cut the last set short)

    Pull-up
    BW 3x5 (felt heavier today)

    One Arm DB Row
    60x10
    70x10
    80x10 (had to pause on right side)

    Delt/Trap Circuit 2 rounds
    Plate Side Raise 10’s x20
    Plate Rear Raise 10’s x20
    Barbell Shrug 135 x20
    (HOLY BURN)

    Arm Superset
    Overhead Pushdown Red Mini 2x20
    Empty Bar Barbell Curl 45 2x20


    Honestly good workout. Incline strength is way down but it’ll come back quick. Pull-ups are off but I may have put back on some unnecessary weight.
    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. #215
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,523
    Rep Power: 1865
    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
    Evening Cardio

    Jog 1 mile - 11:27

    Cool down Walk ~3/4 mile
    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. #216
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,523
    Rep Power: 1865
    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
    Monday May 11, 2020

    Tempo Run

    Warmup walk 1 mile ~17:30

    Run 1 mile - 9:40

    Cool down walk >1/2 mile 10:19
    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. #217
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,523
    Rep Power: 1865
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    musclehead09 is offline
    Tuesday May 12, 2020

    DE Lower

    Wenning Warmup 2 rounds
    Split Squat BWx20
    Pull Through Red Mini x20
    Standing Crunch Monster Mini x20

    High Bar Squat w/ Bands
    *45 + Light Bands x3
    *95 + Light Bands x3
    150 + Light Bands 7x3 (quad felt fatigued; stopped short to prevent re-tear)

    Band Good Morning Light Band 2x15
    Seated Calf Raise 50 2x30
    Side Bend 25 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

  8. #218
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,523
    Rep Power: 1865
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    musclehead09 is offline
    Wednesday May 13, 2020

    DE Upper
    Wenning Warmup 2 rounds
    Band Pulldown Monster Mini x20
    Band Pushdown Red Mini x20
    Band Pullapart Red Mini x20

    Pull-up
    BW 5x5

    Bench Press w/ bands
    *45 3x5 (close/normal/wide)
    110 9x5 (3 close/3 normal/3 wide)

    OHP
    *45x8
    75 2x12

    One Arm Pushdown
    Red Mini x15,12,10



    Friday May 15, 2020

    Cardio

    Walk ~1.5 miles - 25:16
    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. #219
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,523
    Rep Power: 1865
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    musclehead09 is offline
    Saturday May 16, 2020

    ME Lower

    Wenning Warmup 3 rounds
    Belt Squat 25 lbs x10
    Side Bend 10 lbs x15
    Calf Raise BW x20

    3 Count Beltless High Bar Pause Squat
    *45x5
    *95x5
    *135x5
    185x5
    210x5 ~@8 RPE

    3” Deficit Beltless Deadlift w/ chains
    *135 + 42 lbs in chains x5
    *185 + 42 lbs in chains x5
    225 + 42 lbs in chains x5
    250 + 42 lbs in chains x5

    Good Morning
    115 2x8


    Pushed intensity on high bar squats w/ chains last week so I kept intensity slightly lower on a difficult squat variant today and pushed deadlift intensity on a difficult variant. Will perform additional work later today (band work, Bodyweight and some walking)
    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. #220
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,523
    Rep Power: 1865
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    musclehead09 is offline
    PM Extra work

    Band Pull Throughs Monster Mini 3x20
    Band Leg Curls Red Mini 3x30
    One Leg Calf Raise BW 3x15-20
    Band Crunch Light Band 2-3x20
    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. #221
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,523
    Rep Power: 1865
    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 17, 2020

    ME Upper

    Wenning Warmup 3 rounds
    Pullaparts Red Mini x20
    Pushdown Red Mini x20
    Lat Pulldown Monster Mini x20

    Pause Close Grip Floor Press w/ chain
    *45x5
    *45 + 42 lbs in chain x5
    *75 + 42 lbs in chain x5
    *95 + 42 lbs in chain x5
    *115 + 42 lbs in chain x5
    135 + 42 lbs in chain x5
    155 + 42 lbs in chain x5
    175 + 42 lbs in chain x5 (very happy with this)

    Backoff sets
    135 + 42 lbs in chains x5
    135 + 42 lbs in chains x11

    Incline DB Press
    50’s x12
    50’s x15

    Incline Chest Sup Row
    50’s x10,10,10,8,8

    Delt/Trap Circuit 1 round
    Plate Side Raise 10’s x25
    Plate Rear Raise 10’s x25
    Plate Shrug 45’s x25

    Empty Bar Barbell Curl
    45x25
    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. #222
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,523
    Rep Power: 1865
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    musclehead09 is offline
    PM Aerobic Base Building

    Jog/Walk - 30 minutes (covered around 2.25 miles)

    I’ve been thinking about taking up boxing again for some time now. I know it would conflict with lifting if I push it but before I get back into it (if I do) I want to resume running. I can also get a heavy bag for my home gym if my walls can support a mount.

    Prior to building my home gym and lifting again I was running 3-4 days a week with 2 hard days and 1-2 easy days. Building an aerobic base is typically recommended before doing any hard runs. This base training is boring but good at building work capacity and preventing injury so it would’ve been smart if I did that but I wanted to push myself.

    Anyways I will be running 3x a week for now starting at 30 minutes per session and slowly building to 90 minutes per session. Two runs will be on lifting days spread far apart from lifting (minimum 6-8 hours) with another run done on its own day. If I do take up boxing again I may lift 3x a week versus 4 and make 2 run days on non lifting days and 1 run day on a lifting day. These runs can also aide in recovery between lifting sessions as long as my heart rate stays in the aerobic zone (between 70-80% or 130-150 bpm). This was the first run I’ve done since I started running that I actually felt was peaceful.
    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. #223
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,523
    Rep Power: 1865
    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
    Thursday May 21, 2020

    Aerobic Base Building

    30 minute Jog/Walk ~ 2.25 miles

    Longest jog I maintained before walking was over 9 minutes which is 2-3 more minutes than last time. I’m walking once my heart rate hits 156 or above. Trying to maintain 130-150. During the walks it would drop to 120 which is really good for me within 60 to 90 seconds.

    I haven’t lifted this week because Monday morning I woke on my couch and when I turned my head I severely hurt my neck. My neck was in so much pain through yesterday. Today it’s 80% better so I decided to run but holding off on my next lift until Saturday.
    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. #224
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,523
    Rep Power: 1865
    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
    Saturday May 23, 2020

    ME Lower

    Wenning Warmup 3 rounds
    Uni Lying Leg Curl
    Red Mini 2x20, Monster Mini 1x20
    Side Bend 10 lbs 3x20
    Single Calf Raise BW 3x20

    Beltless Sumo Deadlift
    *135x5
    *185x4
    *225x3
    275x3
    295x3
    315x5 (probably a Beltless PR since I rarely trained Beltless before this cycle)

    RDL
    225 3x8

    Split Squat
    21 lb chain 4x15

    Standing Crunch
    Light Band 4x25
    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. #225
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,523
    Rep Power: 1865
    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
    Late night cardio

    Aerobic Base Building

    Warmup walk ~6 minutes

    Jog 30 minutes (a little over 2 miles; kept my heart rate around 156 bpm)

    Cool down walk - 7:57 (got my heart rate down to 120-126 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

  16. #226
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,523
    Rep Power: 1865
    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 24, 2020

    ME Upper

    Woke up at 186 lbs; a 4 year low!

    Wenning Warmup 3 rounds
    Pullapart Red Mini x20
    Pushdown Red Mini x20
    Lat Pulldown Light Band x20

    Pause Bench w/ Bands
    *45 + Double Red Mini 3x5
    *95 + Double Red Mini x5
    *115 + Double Red Mini x4
    *135 + Double Red Mini x3
    155 + Double Red Mini x3
    170 + Double Red Mini x3
    185 + Double Red Mini x3 (getting close to old PR; couple reps and about 10-15 lbs off)

    Incline DB Bench
    60’s 2x8, 1x13 (sweet!)

    One Arm DB Row
    60x8
    80x8
    90x8 (no straps and 10-15 lbs off my best w/ straps!)

    Band Face Pull
    Red Mini 4x25

    Overhead Band Pushdown
    Red Mini 4x25 (good burn)
    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. #227
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,523
    Rep Power: 1865
    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
    Monday May 25, 2020

    Tempo Run

    Warmup walk ~ 1/4 mile 5-7 minutes

    Run 1 mile - 10:01

    Cool down walk ~ 9/10 mile 15:31 (jogged 2 minutes during this)


    My heart rate got up and stayed around 180 during the mile run; it dropped and stayed around 138 on the cool down walk (went up to 150 during the jog)
    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. #228
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,523
    Rep Power: 1865
    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
    Wednesday May 27, 2020

    DE Lower

    Wenning Warmup 3 rounds

    Side to side lunges BWx20 (per leg)
    Pull Through Red Mini x20

    Squat w/ bands
    *45 + Light Bands x2
    *95 + Light Bands x2
    *135 + Light Bands x2
    165 + Light Bands 10x2

    Good Morning
    45 3x1 minute (20 reps per set)

    Side Bend
    25 4x12

    Calf Raise
    BWx30,20,10,10,10
    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. #229
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,523
    Rep Power: 1865
    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
    Thursday May 28, 2020

    Aerobic Base Building

    Jog 1 mile - 12:45

    Power Walk/Jog intervals 1 mile - 13:44 (did a full blown sprint at all out intensity at the end)

    Cool down walk - 6:54
    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. #230
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,523
    Rep Power: 1865
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    Friday May 29, 2020

    Upper Body (Final workout before newborn baby arrives so put in lots of effort to warrant a good taper)

    Wenning Warmup 3 rounds
    Overhead Band Pushdown Red Mini x20
    Rear Delt Raise 5 lb plates x20

    Speed Bench
    *45 + Double Red Minis 3x5 (close/norm/wide)
    *85 + Double Red Minis x5 (normal)
    120 + Double Red Minis 6x5 (2 sets close, 2 sets normal, 2 sets wide)

    TnG Bench Press
    *135x3
    *185x2
    *205x1
    225x3

    Backoff sets
    205x5
    185x10

    Pull-ups
    BW 3x1
    BW + 10 lbs x1,
    BW + 25 lbs x1
    BW + 35 lbs x1

    Backoff set
    BWx9

    One Arm Band Pushdown
    Red Mini x20,15

    Barbell Curl
    45 3x10 (20 sec rest)


    Weighing 185!
    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. #231
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
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    Monday June 1, 2020

    Aerobic Base Building

    Warmup Walk 5 minutes - 0.33 miles

    Intervals Jog 60 sec / Walk 90 sec for 20 minutes - 1.44 miles

    Cool down Walk 6 minutes - 0.35 miles

    (Total 2.12 miles)

    Debating on sticking to this C25K program to build my aerobic base for 8 weeks and at the end jogging a 5K or have 2 aerobic base runs, 1 tempo run and 1 interval run (from the Navy Seal PTG). The ladder is what I was doing prior to lifting, the former is easy and can more easily fit into my lifting schedule. I could always do the harder running program after C25K. Will decide this week and in the meantime continue these easy C25K program runs.

    Either way the good thing is I finally started using an Apple Watch I received as a prize so I can actually track mileage down the hundredth of a mile versus just the tenth. This is perfect for when I end up doing intervals I can do 1/4 mile intervals versus always doing 1/2 mile intervals. I also can monitor my heart rate more easily to keep it in the aerobic zone. It does appear to be a little off while resting but as long as I can speak without too much difficult while jogging and the watch shows I’m below 155-160 then I should be fine.
    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. #232
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
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    PM Leisure Walk

    25:51 - 1.12 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

  23. #233
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
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    Rep Power: 1865
    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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    Tuesday June 2, 2020

    DE Lower

    Wenning Warmup 3 rounds
    Landmine Belt Squat - Bar + 45 x20
    Seated Leg Curl - Monster Mini x20
    Side Bend - 10 lbs x20

    DE Squat w/ chains (Beltless and narrow)
    *45 + 42 lbs in chain 3x3
    *95 + 42 lbs in chain x3
    *135 + 42 lbs in chain x3
    185 + 42 lbs in chain 9x3

    AMRAP Set
    185 + 42 lbs in chain x10 (felt fantastic)

    Stiff Leg Rack Pull
    135 + 42 lbs in chain 2x10
    135x15 (no chain)

    Standing Band Crunch
    Double Light Band 2x20

    Single Legged Calf Raise
    BWx20,15,10


    This was a phenomenal workout. Squats were crisp for the most part and still keeping my stance more narrow than I do in competition and continuing to train Beltless for now. Baby and wife are doing great; getting these workouts in while the baby is asleep.
    Last edited by musclehead09; 06-02-2020 at 01:55 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. #234
    Registered User xRequiem's Avatar
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    Congrats on the kid! The first few years can be rough by limiting your freedom to hit the gym and do stuff you normally wouldn't. Get ready for a selfless and more fulfilling(eye of the beholder i guess) life!
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201

    For uneventful videos of me lifting
    https://www.instagram.com/jawn.mcintyre/
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  25. #235
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    Congrats on the kid! The first few years can be rough by limiting your freedom to hit the gym and do stuff you normally wouldn't. Get ready for a selfless and more fulfilling(eye of the beholder i guess) life!
    Thanks man! Yeah this is our 2nd kid which I’ve been told 2 is much harder than 1. Our first is 2 (will be 3 in August). Fortunately have my garage gym now but even then I know time will be hard to come by. Definitely worth 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

  26. #236
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
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    Wednesday June 3, 2020

    RE Upper Body

    Wenning Warmup 2 rounds
    Pullapart Red Mini x15
    Flat DB Bench 30’s x15
    Flat Chest Sup DB Row 30’s x15

    Clap Push-up (for DE work)
    BW 4x2

    Bench Press (TnG)
    *45x10
    *95x6
    *135x3
    *185x1
    185 2x8, 1x11 (AMRAP set; 4 under my best but happy with this progress as 4 weeks ago 6 reps was difficult and I’m down to 185 Bodyweight)

    Pull-up
    BW 4x2, 1x5

    One Arm DB Row
    80 2x8

    Close Grip Push-up
    BWx30,12,10

    Face Pull
    Red Mini x25,20,15

    Barbell Curl
    65 2x8
    45x10

    Neck Harness
    5 lbs 2x25 (good burn)


    Going to mix rep and speed days up every couple cycles. Hit 225x10 on Bench last winter before lockdown hit and I stopped lifting for several weeks. Also much lighter now so would be nice to get back to repping 225 like that again at this Bodyweight.
    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. #237
    Registered User xRequiem's Avatar
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    Originally Posted by musclehead09 View Post
    Thanks man! Yeah this is our 2nd kid which I’ve been told 2 is much harder than 1. Our first is 2 (will be 3 in August). Fortunately have my garage gym now but even then I know time will be hard to come by. Definitely worth it.
    Oh right on. You're about the same age as when we had our second. In fact, when you turn 30 your kids will both be the same age as mine.

    Were you lucky enough to have a boy?
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201

    For uneventful videos of me lifting
    https://www.instagram.com/jawn.mcintyre/
    Reply With Quote

  28. #238
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    Oh right on. You're about the same age as when we had our second. In fact, when you turn 30 your kids will both be the same age as mine.

    Were you lucky enough to have a boy?
    Oh nice!

    We had a 2nd girl. I think I’m done after this haha. 2 will be expensive enough and I can shower them with love.
    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. #239
    Registered User xRequiem's Avatar
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    Originally Posted by musclehead09 View Post
    Oh nice!

    We had a 2nd girl. I think I’m done after this haha. 2 will be expensive enough and I can shower them with love.
    I have too girls too haha! Girls are challenging and I complain all the time about not having a boy but I wouldn't have it any other way.

    Your job letting you work remotely?
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201

    For uneventful videos of me lifting
    https://www.instagram.com/jawn.mcintyre/
    Reply With Quote

  30. #240
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    I have too girls too haha! Girls are challenging and I complain all the time about not having a boy but I wouldn't have it any other way.

    Your job letting you work remotely?
    Nice! Haha that’s awesome.

    Yeah I’ve been teleworking since 3rd week of March Actually haven’t gone in once. It’s funny seems like I work even harder from home. How about you?
    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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