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  1. #541
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,518
    Rep Power: 1865
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    musclehead09 is online now
    Wednesday October 27, 2021

    Push Day (Delt/Tri Focus)

    Rear Delt Fly
    70x12
    100x10
    130x8
    150x6 (PR)
    Backoff set - 120x12

    Seated Military Press
    45x8
    65x6
    85x4
    105x3
    125x7 (PR)

    DB Side Lateral
    15’s x12
    25’s x8
    30’s x6
    35’s x8 (PR)
    Backoff set - 25’s x12

    Cross Body Pushdown
    30x10
    40x8
    50x12 (PR)
    Backoff set - 40x12

    Football Bar Bench
    45x8
    135x5
    185x8 (PR at this stage in the workout)

    Pec Dec Fly
    100x8
    130x6
    160x8 (failed on 9; close to 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

  2. #542
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,518
    Rep Power: 1865
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    musclehead09 is online now
    Thursday October 28, 2021

    Leg Day (Quad/Calf Focus)

    Donkey Calf Raise (2 sec top/5 sec bottom)
    60x8
    120x6
    180x10 (half ROM; full stretch)
    220x8 (PR half ROM; full stretch)

    Seated Calf Raise (2 sec top/5 sec bottom)
    70x10
    90x8
    115x8

    Icarian Lying Leg Curl
    80x10
    110x8
    130x6
    150x12 (PR)
    160x8 (PR)

    Body Master Leg Extension
    100x12
    130x8
    160x6
    190x8 (PR)
    Backoff set - 150x12

    Arsenal Pendulum Squat
    45x8
    95x6
    135x6

    Cable Crunch
    70x12
    90x10
    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

  3. #543
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,518
    Rep Power: 1865
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    musclehead09 is online now
    Friday October 29, 2021

    Pull Day (Back Focus)

    One Arm HS Lat Row
    57x10
    102x8
    127x6
    147x4
    172x11 (shown; PR. Have progressed on these significantly going from 127x6 to 172x11 in 3-4 months)
    Backoff set - 147x12

    HS Lat Pulldown
    91x8
    141x6
    181x9 (PR; most difficult Pulldown machine)

    Cable Row (Dual Handle)
    85x8
    120x6
    140x8
    Backoff set - 100x10

    Face Away Hammer Curl
    40x10
    50x8
    60x8

    HS Preacher Curl
    59x8
    49x10
    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. #544
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,518
    Rep Power: 1865
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    musclehead09 is online now
    Saturday October 30, 2021

    Push Day (Chest Focus)

    Flat DB Bench w/ Band
    20’s + Red Mini x10
    20’s + Monster Mini x10
    30’s + Monster Mini x8
    40’s + Monster Mini x8
    50’s + Monster Mini x8
    60’s + Monster Mini x8
    60’s + 2 Monsters x8 (last 2 forced)

    Incline Smith Press
    20x8
    90x8
    130x6
    160x4
    180x6 (last 2 forced; close to a PR)

    Incline HS Press
    40x10
    85x8
    120x6
    140x13 + 4 (failed 5) + 2 (failed 3)
    (Rest pause)

    Pec Dec Fly
    40x10
    85x8
    120x6
    160x6 (last 2 forced)

    Seated Shoulder Press
    40x8
    100x8
    140x6
    160x8 (PR)

    Seated Y Raise
    20’s x4 + 15’s x4
    15’s x10

    Incline Rear Swing
    20’s x12
    25’s x8
    30’s 2x12 (PR)

    Rope Pushdown
    30x10
    40x8
    50x7

    Incline DB Tri Ext
    20’s x12
    25’s x8
    30’s x10 (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

  5. #545
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,518
    Rep Power: 1865
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    Sunday October 31, 2021

    Leg Day (Glute/Ham Focus)

    Standing Calf Raise (Body Master)
    85x8
    130x6
    160x8 + 4 + 2 (PR; rest pause)
    160x8 + 4 + 2 (PR; rest pause)

    Seated Leg Curl
    50x10
    75x8
    100x6
    115x9 (PR)

    Deadlift
    155x5
    221x4
    264x3
    331x2
    375x3 (gassed on this set from all preceding work but was able to recoup and hit PRs on everything else. Happy with my progress in all bodybuilding work and e big 3 arent my focus anymore. Wanted 375x4-6 but Went from 325x6 to 351x5 to 375x3 so far though this mesocycle which I’m happy with)

    SLDL
    275x6

    Leg Extension (Body Master)
    100x8
    130x6
    160x6
    190x12 (PR)

    Glute Leg Press (Cybex)
    370x8
    460x6
    550x6
    640x4
    730x8 (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

  6. #546
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,518
    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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    Wednesday November 3, 2021

    Pull Day

    One Arm Lat Pulldown
    70x10
    100x8
    120x6
    140x10 (PR)
    Backoff set - 110x12

    Chest Sup T-Bar Row
    45 + Bar x8
    90 + Bar x6
    105 + Bar x6

    Nautilus Pullover
    100x6
    130x11 (PR)

    HS Shrug
    135x8
    225x6
    315x4
    405x10 (PR)

    One Arm Preacher Curl
    25x8
    30x6
    35x8 (PR)

    Face Away Cable Curl
    40x8
    50x6
    60x4
    70x10 (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. #547
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,518
    Rep Power: 1865
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    musclehead09 is online now
    Thursday November 4, 2021

    Push Day

    Pause Bench Press (first time doing this in a long time; felt off from how much volume I did on chest last Saturday)
    45 2x10
    135x5
    175x4
    200x3
    225x2 (failed 3)

    Incline DB Press
    65’s 2x10

    Seated Cable Fly
    50x8
    60x6
    70x12 (PR; easy one, glad I PR’d here whereas pressing felt more difficult today)

    Cybex Shoulder Press
    75x8
    95x6
    115x4
    135x8

    Arsenal Side Lateral
    40x8
    50x6
    60x4
    70x9 (PR)
    Backoff set - 50x15 (PR)

    V-Bar OH Pushdown
    40x10
    50x8
    60x6
    70x10 (PR)
    Backoff set - 50x15 (PR)

    Donkey Calf Raise
    100x8
    160x6
    200x4
    220x6 (full ROM; PR)
    260x8 (half ROM; PR)
    Backoff sets
    140x10 (full ROM)
    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. #548
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,518
    Rep Power: 1865
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    Friday November 5, 2021

    Leg Day

    Hack Calf Raise
    90x8
    180x6
    270x4
    320x6 (half ROM)
    180x8 (full ROM)

    Seated Leg Curl
    50x10
    75x8
    100x6
    115x12 (PR)

    Low Bar Squat
    45x6
    135x5
    225x4
    275x2
    315x1
    335x4

    Pause Squat (Beltless)
    245x4

    Leg Extension
    100x8
    140x6
    170x6
    200x10 (PR)

    HS RDL
    225x8
    315x8
    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. #549
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,518
    Rep Power: 1865
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    musclehead09 is online now
    Saturday November 6, 2021

    Pull Day

    One Arm HS Lat Row
    57x10
    102x8
    147x6
    192x6 (PR)
    Backoff set - 147x12
    (I’ve made significant progress since July as I hit 2 plates and a 25 my first time doing these. I attribute a lot of my back development to these and HS + one arm pulldowns)

    HS Lat Pulldown
    91x8
    141x6
    181x10 (PR)

    Cable Row (Wide Grip)
    85x8
    120x6
    140x10 (PR)

    Cybex Preacher Curl
    50x8
    70x8
    Backoff set - 60x10

    Incline DB Curl
    25’s x6
    30’s x9 (fail 10)

    Nautilus One Arm Curl
    35x6
    50x6
    65x8 (PR)

    Free Motion Cable Crunch
    40x12
    60x10
    80x8 (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. #550
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,518
    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 online now
    Sunday November 7, 2021

    Push Day (Shoulder Focus)

    Incline Rear Swing
    25’s x10
    30’s x8
    35’s x10+6+4 (rest pause; PR)
    30’s x12+6+4 (rest pause)

    Seated Military Press
    45x8
    75x6
    100x4
    125x8 (PR)
    Backoff set - 115x8

    Cable Side Lateral
    30x12 (tied PR)
    40x6 (huge PR)

    HS Wide Grip Bench
    92x8
    142x6
    182x6
    232x4
    272x8 (huge PR)

    Pec Dec Fly
    100x8
    130x6
    160x5

    Cross Body Pushdown
    30x10
    40x7
    50x6
    60x6 (PR)
    Backoff set - 50x10

    Seated Calf Raise
    45x8
    90x6
    135x8 (PR)
    115x8


    Loving bodybuilding training. Never had this much fun and my physique is better than ever.
    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. #551
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,518
    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 online now
    Tuesday November 9, 2021

    Leg Day (Quad Focus)

    Cybex Leg Extension
    70x12
    110x10
    140x8
    170x6
    200x6
    210x8 (PR)

    Cybex Leg/Squat Press
    370x8
    550x6
    690x4
    820x8 (PR)
    Backoff set - 640x8

    DB Split Squat
    30’s x8
    50’s x6
    60’s x8 (PR)

    Cybex Leg Curl
    70x8
    95x6
    130x8 (PR)

    Cybex Standing Calf Raise (2 sec top/5 sec bottom)
    80x6
    160x6
    200x6
    Backoff set - 140x8
    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. #552
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,518
    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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    Wednesday November 10, 2021

    Pull Day (Back Focus)

    One Arm Lat Pulldown
    60x10
    90x8
    120x6
    150x8 (PR)

    Smith Yates Row (15 lb bar)
    65x8
    105x6
    155x4
    195x5

    Cable Row (medium grip)
    100x8
    130x6
    145x6

    Nautilus Pullover
    100x6
    130x4
    140x8 (PR)
    150x6 (PR)

    One Arm Preacher Curl
    25x8
    35x8 (PR)
    Backoff set - 25x12

    Face Away Cable Curl
    45x8
    60x6
    70x12 (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. #553
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,518
    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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    Thursday November 11, 2021

    Push Day (Chest Focus)

    Incline BB Bench
    45x10
    95x8
    135x5
    150x3
    165x8 (1 more rep than last time)

    HS Wide Grip Bench
    92x8
    182x6
    232x4
    272x9 (PR; 1 more rep than last time)

    Seated Cable Fly
    50x8
    70x6
    80x6 (PR)

    Chest Dips
    BWx8
    Dropset BW + 30 x8 + BWx6 (last rep partial)

    Overhead EZ Bar Pushdown
    40x10
    50x8
    60x8
    70x8 (PR)
    50x15 (tied PR)

    Arsenal Side Lateral
    50x8
    60x6
    70x9 + 3 + 2 (Rest Pause; PR)

    Rear Delt Fly
    115x8
    135x10 (last 2-3 reps partials)
    Backoff set - 100x10

    Seated Calf Raise
    90x6
    135x9 + 4 + 3 (PR; Rest pause)
    Last edited by musclehead09; 11-11-2021 at 08:44 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

  14. #554
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,518
    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 online now
    Saturday November 12, 2021

    Leg Day (Glute/Ham Focus)

    Seated Leg Curl
    50x12
    70x10
    90x8
    110x6
    130x8 (failed 9; would’ve been a PR)

    Deadlift
    135x5
    225x4
    275x3
    315x2
    345x1
    375x1
    405x1

    Stiff Legged Deadlift
    315x6 (PR)

    Sumo Leg Press
    370x8
    550x6
    640x4
    730x2 (dang surprised this was hard)
    550x10 (feet closer but elevated so still glutes)

    Nautilus Leg Extension
    80x10
    125x8
    170x6
    200x12 (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. #555
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,518
    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 online now
    Sunday November 14, 2021

    Pull Day

    One Arm HS Lat Row
    57x10
    102x8
    147x6
    192x8 (PR)

    HS Lat Pulldown
    91x8
    141x6
    181x4
    191x6 (PR; last rep was half)
    Backoff set - 151x10

    HS Low Row
    98x8
    188x8
    208x6

    Cybex Preacher Curl
    50x8
    60x6
    70x9 (1 more rep than last time)

    Face Away Cable Hammer Curl
    30x10
    45x6
    60x10 (PR)

    Machine Incline Curl
    80x8
    100x6
    120x4
    140x10 + 4 + 2 (PR; rest pause)
    Backoff set - 110x12 + 5 + 3 (rest pause)

    Cable Crunch
    80x10
    100x8
    Last edited by musclehead09; 11-15-2021 at 06:42 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

  16. #556
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,518
    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 November 16, 2021

    Push Day (Delt/Tri Focus)

    Rear Delt Fly
    70x12
    100x10
    120x8
    135x9 (PR)
    Backoff set - 110x12

    Seated Military Press
    45x8
    65x6
    95x5
    115x3
    135x4,5 (PR)

    Cable Side Lateral
    20x8
    30x6
    40x8 (huge PR)
    Backoff set - 35x9 (huge PR)

    Straight Bar Pushdown
    50x10
    60x8
    70x7

    Lying Triceps Extension
    45x10
    65x6
    75x6

    Close Grip Bench Press
    45x8
    135x6
    185x4
    205x4
    Backoff set - 185x6

    Donkey Calf Raise
    120x8
    160x6
    Dropset 200x6 + 100x6
    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. #557
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,518
    Rep Power: 1865
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    Wednesday November 17, 2021

    Leg Day (Quad Focus)

    Leg Press
    370x10
    510x8
    640x6
    730x4
    820x10 (PR)

    Cybex Leg Extension
    100x10
    140x8
    175x6
    210x11 (PR)

    DB Split Squat
    40’s x8
    50’s x6
    60’s x10 (PR)

    Nautilus Lying Leg Curl
    70x8
    90x6
    Backoff set - 60x10

    V-up
    BWx12,10


    Simple but my legs are absolutely trashed from the PR sets and look better than ever.
    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. #558
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,518
    Rep Power: 1865
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    Thursday November 18, 2021

    Pull Day

    One Arm Lat Pulldown
    60x10
    90x8
    120x6
    150x9 (PR)

    Cybex T-Bar Row
    45 + Machine x8
    90 + Machine x6
    115 + Machine x4
    135 + Machine x6
    Backoff set - 115 + Machine x8

    HS Shrug (plates at bottom - more difficult)
    225x8
    315x6 + 4 + 2 (rest pause)

    One Arm Preacher Curl
    20x8
    30x6
    35x9 (PR)
    Backoff set - 30x9

    Face Away Cable Curl
    45x8
    60x4
    70xRest Pause (12 + 3 + 2; PR. Slight cheat on final 2 reps of the first mini set)
    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. #559
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,518
    Rep Power: 1865
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    Saturday November 20, 2021

    Flat DB Bench
    35’s x10
    50’s x8
    65’s x6
    80’s x4
    90’s x7 (1 rep shy of last time I hit these)

    Incline BB Bench
    45x6
    115x6
    145x4
    165x4 (wheww sucked)

    Seated Cable Fly
    60x8
    70x4
    80x7 (PR thankfully)

    Cybex Shoulder Press
    80x8
    110x6
    130x6

    DB Side Lateral
    20’s x8
    30’s x8
    35’s x6 + 4 partials (kind of a PR)

    Bent Over Lateral
    40’s x8
    50’s x10 (big PR)

    Straight Bar Pushdown
    50x10
    60x6
    70x8 (PR)
    Backoff set - 60x8

    Standing Calf Raise (2 sec top/ 3 sec bottom)
    85x8
    130x6
    160x6
    Backoff set - 115x7


    Chest was definitely weak today but made up for it on Delts and tris. Hit some nice side triceps shots post workout. Tomorrow is legs (Glute/ham focused) and then I’m going to finally Deload for the first time in a long time.
    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. #560
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,518
    Rep Power: 1865
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    Sunday November 21, 2021

    Leg Day (Glute/Ham Focused)

    Seated Leg Curl
    70x10
    90x8
    110x6
    130x4 (ouch; had 9 last time definitely ready to Deload)

    Low Bar Squat
    45x6
    135x5
    225x3
    275x2
    315x1
    340x1
    365x2 (a bit high but this is 20 lbs and an extra rep added in 8 weeks weighing around 180 so I’m happy)

    Leg Extension
    110x8
    170x6
    210x10 (PR)

    HS RDL
    135x8
    225x6
    315x4
    405x6 (PR)

    Cable Crunch
    85x8
    115x5
    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. #561
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,518
    Rep Power: 1865
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    Tuesday November 23, 2021

    Arm only day (beginning a new split after several months of PPL and this would be chest/arms but my chest is still fatigued from Saturday and arms were fresh as ever)

    Barbell Curl
    45x10
    65x8
    80x4
    95x6 (tied PR)

    Cybex Preacher Curl
    50x8
    60x6
    70x4
    80x7 (close to all time PR; best set since my bicep injury in July)
    Backoff set - 70x7

    Incline DB Curl
    20’s x8
    30’s x8
    35’s x5 (failed 6)

    Cross Body Pushdown
    30x10
    40x8
    50x6
    60x6 (tied PR)

    Lying Tri Extension
    50x8
    65x6
    80x7 (PR or close to PR)

    Seated DB OH Ext
    55x8
    70x6
    80x8 (couple reps shy of PR)


    For my first workout of the mesocycle I’m very happy as I’m close go breaking all time PRs on my weakest bodypart without going to failure on each set since it’s my first 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

  22. #562
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,518
    Rep Power: 1865
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    Wednesday November 24, 2021

    Leg Day (Quad Focus)

    Seated Calf Raise
    90x8
    110x6
    130x6
    Backoff set - 90x8

    Cybex Leg/Squat Press
    190x10
    460x8
    640x6
    820x4
    910x4 (huge PR)
    Backoff set - 730x8

    HS Leg Extension
    100x10
    140x8
    180x6
    220x10 (huge PR)
    Backoff set - 200x12 (tied PR)

    Nautilus Lying Leg Curl
    50x10
    70x8
    90x8
    Backoff set - 80x8

    Med Ball Crunch
    10 lbs x10
    20 lbs x10
    30 lbs x15


    This was a crazy workout with a sick quad pump at the end.
    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. #563
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,518
    Rep Power: 1865
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    Thursday November 25, 2021

    Back & Shoulders (bodyweight 181)

    Nautilus Pullover
    60x10
    90x8
    120x6
    150x6 (tied PR)

    Underhand Lat Pulldown
    100x8
    120x6
    140x4
    160x6

    Barbell Row
    45x8
    95x8
    135x6
    160x6
    185x8 (better than I’ve done in a long time; goal is to get to 225x6-8 again)

    Seated One Arm HS Row
    57x8
    82x6
    102x6
    127x6

    Seated Military Press
    45x8
    95x6
    135x2 (wheww; I was feeling like this was due to needing to take pressing lightly but realized I was pressing more upright than the last few times in my PPL split. Will lower the weight next time and build back up)

    DB Side Lateral
    25’s x8
    30’s x12 (tied PR)

    Bent Over Lateral
    40’s x8
    50’s x10 (tied 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

  24. #564
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,518
    Rep Power: 1865
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    Saturday November 27, 2021

    Chest/Arms

    Decline BB Bench
    45x10
    135x8
    185x6
    205x4
    225x5 (PR)

    Incline HS Press
    98x8
    148x6
    188x4
    218x4 + 2 partials
    Backoff set - 188x8

    Seated Cable Fly
    60x8
    70x6
    80x7 (PR)
    Backoff set - 60x8

    One Arm Preacher Curl
    20x8
    30x6
    35x8 (PR w/ better form/ROM)
    Backoff set - 30x8

    Seated DB Curl
    30’s x6
    35’s x6
    40’s x4 (failed 5; PR)
    Backoff set - 30’s x8

    One Arm Pushdown
    20x10
    30x8

    Seated OH Extension
    60x8
    75x6
    85x7 (failed 8; PR)


    Awesome 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

  25. #565
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,518
    Rep Power: 1865
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    Sunday November 28, 2021

    Leg Day

    Donkey Calf Raise
    80x10
    120x8
    160x6
    Dropset 200x6 + 100x5

    Seated Calf Raise
    90x8
    135x8 + 4 + 2 (rest pause; PR)

    Leg Extension
    110x10
    150x8
    190x6
    225x10 (PR)

    High Bar Squat
    45x8
    135x8
    185x6
    225x6
    275x4

    Walking Lunge
    BWx15 (per leg)
    BW + 25’s x12 (per leg)

    Seated Leg Curl
    70x12
    90x8
    110x6
    130x6 (2 more reps than last time; 3 reps off PR)

    Leg Raise
    BW 3x15
    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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