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  1. #601
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,565
    Rep Power: 1883
    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
    Tuesday January 11, 2022

    Shoulders

    Seated Military Press
    45x8
    95x6
    115x4
    135x5
    Backoff set - 115x10 (PR)

    Incline DB Side Lateral
    20’s x10
    25’s x10
    30’s x8
    35’s x8

    Rear Delt Fly
    85x10
    115x10
    145x8
    160x8 (PR)

    HS BTN Press
    100x8
    150x6
    190x4 (PR)
    Backoff set - 150x12 (PR)

    Face Pull
    40x10
    60x10
    70x8
    80x6 (PR)

    Barbell Upright Row
    45x8
    65x6
    85x6
    95x6
    Backoff set - 75x8
    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. #602
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,565
    Rep Power: 1883
    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 January 12, 2022

    Leg Day (Quad Focused)

    Donkey Calf Raise
    100x8
    140x6
    180x6
    200x6

    Seated Calf Raise
    90x8
    135x6
    160x5 (failed 6)
    Backoff set - 115x8

    Icarian Lying Leg Curl
    90x10
    120x10
    150x8
    180x7 (PR; failed 8)
    Backoff set - 150x8

    High Bar Squat (Beltless)
    45x8
    135x8
    160x8
    185x8
    205x8
    225x8

    Cybex Leg Press
    370x8
    460x8
    550x6
    640x8

    Cybex Leg Extension
    90x8
    130x8
    170x6
    210x6
    250x6 (PR on this machine and at this phase in the workout)


    Starting a new mesocycle where I ramp up over 5-6 sets at sets of 8 on a main lift variant that’s better for bodybuilding but still great for transfer to powerlifting. Will do 4 weeks Beltless then decrease reps to 5 and add a belt. RPE on the main lift is lower than I’ve been doing but everything else accessory wise is close to @10 RPE.
    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. #603
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,565
    Rep Power: 1883
    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 January 13, 2022

    Back & Abs

    Nautilus Pullover
    70x8
    100x8
    130x6
    160x4 (failed 5)

    HS Lat Pulldown
    91x8
    141x8
    181x6
    201x7 (PR)
    Backoff set - 181x10

    Cybex T-Bar Row
    45 + Machine x8
    90 + Machine x8
    135 + Machine x6
    160 + Machine x6 (PR)
    Backoff set - 135 + Machine x10 (PR)

    Dual Cable Row
    85x8
    120x8
    140x6
    160x6 (PR)

    DB Shrug (no straps)
    75’s 2x10

    Cybex Rear Delt Fly
    90x10
    130x8
    Backoff set - 110x10

    Cable Crunch
    85x10
    100x8
    115x6 (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

  4. #604
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,565
    Rep Power: 1883
    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
    Friday January 14, 2022

    Arms

    EZ Bar Curl
    30x8
    50x8
    70x6
    80x6
    100x6 (huge PR)
    Backoff set - 90x9 (huge PR)

    Cybex Preacher Curl
    60x8
    70x6
    80x8

    Incline DB Curl
    25’s x8
    30’s x6
    35’s x5

    DB Hammer Curl
    35’s x8

    Straight Bar Pushdown
    40x8
    60x8
    85x6

    Seated DB OH Ext
    65x8
    80x6
    90x9 (PR)

    HS Dip
    184x8
    234x10 (PR)

    Cross Body Pushdown
    30x10
    40x8
    Dropset 50x5 + 30x5 + 20x8
    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. #605
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,565
    Rep Power: 1883
    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 January 16, 2022

    Glute/Ham Day

    Seated Leg Curl
    50x10
    75x10
    100x8
    125x8

    Glute Squat Press
    460x10
    640x8
    820x6
    1000x4
    1090x6 (huge PR)

    Db RDL
    100’s x8
    120’s x6
    140’s x3 (failed 4; huge PR)
    Backoff - 100’s x15 (huge PR)

    HS Unilateral Lying Leg Curl
    20x10
    30x8
    40x8
    50x10 (PR)
    60x8 (PR)

    Cybex Leg Extension
    110x10
    150x8
    190x6
    230x6
    270x6 (huge PR on this machine)
    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. #606
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,565
    Rep Power: 1883
    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 January 17, 2022

    Back & Biceps

    HS Lat Pulldown
    91x10
    141x8
    181x6
    231x3 + 3 forced (PR)

    One Arm DB Row
    85’s x8
    100’s x8
    120’s x8 (mega PR)
    120’s x6 (mega PR)
    Backoff set - 100’s x8

    DB Shrug
    100’s x10
    110’s x8
    120’s x10 (mega PR)

    Standing One Arm Row
    45x10
    90x10
    135x6
    Backoff set - 90x15

    Hammer Curl
    30’s x12
    40’s x10
    45’s x8

    Cybex Preacher Curl
    50x8
    65x7
    60x6

    Rope Curl
    40x10
    60x10
    80x8
    Dropset 100x8 + 50x8 + 25x8 (mega 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

  7. #607
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,565
    Rep Power: 1883
    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
    Tuesday January 18, 2022

    Push Day (Delts/Tris)

    Cybex Rear Delt Fly
    70x10
    100x10
    120x8
    140x8 (PR)
    Backoff set - 110x12

    Seated BTN Press
    45x10
    75x8
    95x6
    115x4

    Seated Military Press
    115x6

    DB Side Lateral
    25’s x10
    30’s x8
    35’s x6
    40’s x8 (PR)
    Backoff set - 20’s x 15

    Swiss Bar CGBP
    45x8
    135x8
    185x5
    Backoff set - 135x15

    Seated DB OH Ext
    60x8
    75x6
    95x2 (failed; exhausted at this point)

    Long Rope Pushdown
    40x10
    50x8

    Plate Loaded Incline Machine Fly
    60x10,8
    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. #608
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,565
    Rep Power: 1883
    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 January 19, 2022

    Leg Day (Quad & Calf Focused)

    Body Master Standing Calf Raise
    100x8
    130x6
    145x8

    Seated Calf Raise
    90x8
    135x6
    155x6 (PR)

    Donkey Calf Raise
    100x8
    140x8

    Icarian Lying Leg Curl
    90x10
    120x8
    150x6
    Dropset 160x10 + 80x10 + 40x10 (PR)

    High Bar Squat (Beltless)
    45x8
    135x8
    165x8
    195x6
    215x6
    240x8

    Cybex Leg Extension
    110x8
    150x8
    190x6
    Dropset 230x8 + 115x8
    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. #609
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,565
    Rep Power: 1883
    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 January 20, 2022

    Biceps & Back

    EZ Bar Curl
    40x8
    60x8
    80x6
    100x7 (PR)
    Backoff set - 90x9 (PR)

    Incline DB Curl
    25’s x8
    30’s x6
    35’s x6

    HS One Arm Curl
    30x8
    40x6
    50x6

    Nautilus Neutral Pulldown
    90x8
    180x8
    230x6
    270x6 (mega PR)

    Cybex T-Bar Row
    2 plates x8
    3 plates x6
    3 plates + 25 x7 (mega PR)

    Nuatilus Pullover
    90x8
    120x6
    150x7 (mega PR)

    Nautilus Crunch
    50x10
    70x8
    90x6
    110x8 (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

  10. #610
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,565
    Rep Power: 1883
    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
    Friday January 21, 2022

    Chest w/ some extra Delts & Tris

    Decline BB Bench
    45x8
    135x6
    185x6
    235x3
    205x9
    (Technically PRs but having done 225x8 I know this isn’t the best I could’ve done the last time I hit decline; I’ll take it though)

    Low Incline DB Press
    55’s x8
    70’s x6
    80’s x4 (failed 5)

    Flat HS Bench
    92x8
    182x6
    272x4
    282x6 (PR)

    Pec Dec Fly
    85x8
    115x8
    145x6
    160x6 (tied PR)

    Seated Low to High Fly
    60x10
    50x10

    HS BTN Press
    91x8
    181x0
    91x15

    Arsenal Strength Side Lateral
    40x8
    50x8

    Straight Bar Pushdown
    40x10
    60x8
    70x8 + 4 + 2 (rest pause)
    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. #611
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,565
    Rep Power: 1883
    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 January 23, 2022

    Glute/Hams/Calves

    Seated Leg Curl
    50x10
    70x10
    90x8
    110x8
    120x7 (failed)
    Backoff set - 95x8

    Deadlift (Beltless)
    135x8
    185x8
    225x8
    275x6
    315x6

    RDL
    225x12

    Glute Leg Press
    3 pps x10
    5 pps x8
    7 pps x6
    9 pps x4
    10 pps x8 (PR)
    Backoff set - 8 pps x12 (PR)

    Cybex Standing Calf Raise
    100x8
    140x6
    180x6
    Dropset 200x6 + 100x6 (PR)

    Seated Calf Raise
    90x8 + 4 + 2
    Lifetime PR's

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

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

  12. #612
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,565
    Rep Power: 1883
    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 January 24, 2022

    Biceps, Back & Abs

    DB Hammer Curl
    20’s x10
    30’s x8
    40’s x8
    50’s x6
    60’s x5 (PR)

    Cybex Preacher Curl
    50x8
    60x6
    70x6
    80x7

    Incline DB Curl
    20’s x8
    30’s x6
    35’s x6 (KB)
    Dropset 30’s x10 + 15’s x6 + 7’s x12

    One Arm Lat Pulldown
    60x8
    90x8
    120x6
    160x6 (PR at this stage in the workout)

    Seated One Arm Row
    102x8
    147x8 (PR)

    Rope Crunch
    90x8
    110x8 (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

  13. #613
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,565
    Rep Power: 1883
    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
    Tuesday January 25, 2022

    Push Day (Shoulders & Triceps Focus)

    Seated Military Press
    45x8
    75x8
    95x6
    115x8 (2 more reps than last week)
    Backoff set - 100x10
    (Doing these more upright now with a raised chest versus turning it more into an incline so it’s more difficult again)

    DB Side Lateral
    20’s x8
    25’s x8
    30’s x6
    35’s x8 + 4 + 3 (rest pause)

    One Arm Cable Side Lateral
    20x8
    30x6
    Dropset 40x8 + 20x8 + 10x8

    Rear Delt Fly
    70x10
    110x8
    130x8
    150x8 (PR)

    Straight Bar Pushdown
    40x10
    60x8
    70x8
    85x6

    Lying Triceps Extension
    80x6
    90x4 + 1 close grip bench
    Backoff set - 80x6

    HS Dip (Facing Inward)
    94x8
    184x6
    234x6
    254x7 (monster 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

  14. #614
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,565
    Rep Power: 1883
    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 January 27, 2022

    Leg Day (Quad Focus)

    Nautilus Seated Calf Raise
    50x8
    90x8
    140x6 (PR)
    Backoff set - 110x10

    Nautilus Lying Leg Curl
    25x10
    45x8
    70x5 (PR)
    Backoff set - 55x8 (PR)

    High Bar Squat
    45x6
    95x6
    135x6
    165x6
    195x6
    225x6
    250x8

    Seated Leg Press
    291x8
    381x6

    Epic Leg Extension
    60x10
    120x8
    160x8
    200x14 (failed 15; 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

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