Reply
Page 13 of 14 FirstFirst ... 3 11 12 13 14 LastLast
Results 361 to 390 of 411
  1. #361
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,369
    Rep Power: 1715
    musclehead09 is 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 October 20, 2020

    Back/Shoulders (AM Workout; AM BW - 179.9)

    Warmup
    Band work - 60 reps

    Barbell Row
    *45x10
    *95x8
    135x6
    150x6 (more difficult than I’d hope for)
    165x4
    180x4 (again more difficult)

    Rack Chin
    BWx8,8,7,6,6

    Incline Rear Lateral
    25’s x15,12,10,8

    Seated OHP
    *45x8
    *65x6
    *85x4
    105x4
    120x2

    Backoff set
    85x11

    Side Raise
    25’s x12,8,8

    Plate Shrug (3 count hold)
    45’s x15,10
    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

  2. #362
    Registered User Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,642
    Rep Power: 147947
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is online now
    Looks like a nice training session.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
    Reply With Quote

  3. #363
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,369
    Rep Power: 1715
    musclehead09 is 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
    Thanks dude. It’s feeling good with the cut as I’m hitting my macros and supplementation daily now.

    Thursday October 22, 2020

    Chest/Tris (AM Workout; AM BW - 179.6; was 177.9 yesterday which was a big one day 2 lb drop)

    Incline Bench Press
    *45 2x12
    *75x8
    *105x8
    *135x6
    155x6
    170x5

    Backoff set
    135x13

    Chest Dip
    BW 2x8, 1x6

    Flat DB Fly
    25’s x12
    30’s x10
    35’s x10 (2 more reps than last time)
    40’s x8 (5 more lbs)

    One Arm Pushdown
    Red Mini (double knot; 4 hands up) x12,10,8

    Incline Skullcrusher
    *45x10
    60x8
    75x6


    Had to cut it early without hitting biceps as I went out with family. May hit some biceps and Delts tonight.
    Last edited by musclehead09; 10-22-2020 at 12:04 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

  4. #364
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,369
    Rep Power: 1715
    musclehead09 is 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
    Did a slow walk for 18 mins last night a little less than a mile. Went to do some curls in my gym but stopped as I was exhausted and needed sleep. Yesterday’s chest/Tri session which is normally chest/arms was good. Will be hitting legs soon.
    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. #365
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,369
    Rep Power: 1715
    musclehead09 is 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 October 23, 2020

    Leg Day (Noon workout; AM BW - 178.4)

    Single Leg Calf Raise
    BW 4x10 (no rest between legs)

    Calf Press
    208x20,15,12,12,10,10

    Lying Leg Curl
    10x15
    20x12
    40x10 (PR on this machine)
    50x6 + 6 partials

    Squat
    *45 2x5 (right knee hurt switched from high bar to low bar and wide stance)
    *95x5
    *135x5
    *185x5
    *225x5 (add belt)
    *265x3
    *295x1
    315x6 (depth was a tad high)

    Leg Extension (tried leg Press; right knee hurt)
    20 3x20

    Stiff Leg Rack Pull (right below knee)
    *135x6
    *225x6
    *275x5
    *315x3
    365x8 (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. #366
    Registered User Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,642
    Rep Power: 147947
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is online now
    Big time squats man and nice SL rack pull.

    Looks like the switch in training is treating you well.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
    Reply With Quote

  7. #367
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,369
    Rep Power: 1715
    musclehead09 is 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
    Originally Posted by Anthony21 View Post
    Big time squats man and nice SL rack pull.

    Looks like the switch in training is treating you well.
    Thanks man. I’m definitely content with how it’s been going with the drop in bodyweight. I don’t expect to hit squat and bench PRs but if I can maintain or be a little better than where I’m currently at as I continue cutting I’ll be happy.

    I do need to get off the pre-workout. I notice it’s causing GI distress with my IBD and I’ve had headaches since yesterday. I’m going to take the next week and a half to Deload, stop taking the pre workout and then when I’m finished my first Deload in 8-10 weeks I can add a low amount of caffeine back (100mg via half a caffeine pill). Third of what I’m taking now a few times a week. I’ll switch over to creatine monohydrate starting tomorrow though; no need to stop taking creatine. HCL is currently in my pre.
    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. #368
    Registered User Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,642
    Rep Power: 147947
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is online now
    I don't remember the last time I didn't train with no pre-workout haha. Idk if that's a bad thing or not so more power to you man.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
    Reply With Quote

  9. #369
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,369
    Rep Power: 1715
    musclehead09 is 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
    Originally Posted by Anthony21 View Post
    I don't remember the last time I didn't train with no pre-workout haha. Idk if that's a bad thing or not so more power to you man.
    Thanks haha. I think the caffeine and creatine are the most impactful things in preworkouts so I’d I just take half Or a third of the dosage via a caffeine pill I may get similar effects once I’m desensitized to 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

  10. #370
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,369
    Rep Power: 1715
    musclehead09 is 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 October 24, 2020

    Back/Delts/Biceps

    Warmup
    Band work - 40 reps
    Bodyweight Rows 2x5-8

    Chin-up
    BWx5
    BW + 10 x4
    BWx5

    T-Bar Row (hands clasped)
    *Bar + 45 x10
    *Bar + 70 x8
    Bar + 90 x8
    Bar + 115 x8
    Bar + 135 x6

    Meadow Row
    *Bar + 25 x8
    Bar + 50 x8
    Bar + 75 x6

    Bent Over Lateral
    30’s 2x12, 1x10

    Behind the Neck Press
    *45x10
    70x8
    95x6
    115x0 (didn’t even try once I got it on my traps as it did not feel right; first time doing BTN)

    Pinwheel Curl
    30x10
    35x8
    40x6

    Chest Sup DB Curl
    30’s x10

    Incline DB Curl
    30’s x5
    20’s x12
    Last edited by musclehead09; 10-24-2020 at 11:00 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

  11. #371
    Registered User Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,642
    Rep Power: 147947
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is online now
    I love me some Meadow Rows. I need to start incorporating them more but I need to get a landmine attachment.

    Nice training session bro.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
    Reply With Quote

  12. #372
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,369
    Rep Power: 1715
    musclehead09 is 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
    Originally Posted by Anthony21 View Post
    I love me some Meadow Rows. I need to start incorporating them more but I need to get a landmine attachment.

    Nice training session bro.
    Thanks man. Meadow Rows are probably the main row variant I feel my lats working versus the mid back.

    I actually don’t have a landline attachment but meadow rows have been easy to do for me without one honestly. T-Bar Rows on the other hand are really hard to do. If I don’t choke up on the bar then the back can come up which it did today. But meadow is pretty good without one since I’m handling the sleeve of the bar only.
    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. #373
    Registered User Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,642
    Rep Power: 147947
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is online now
    Originally Posted by musclehead09 View Post
    Thanks man. Meadow Rows are probably the main row variant I feel my lats working versus the mid back.

    I actually don’t have a landline attachment but meadow rows have been easy to do for me without one honestly. T-Bar Rows on the other hand are really hard to do. If I don’t choke up on the bar then the back can come up which it did today. But meadow is pretty good without one since I’m handling the sleeve of the bar only.
    I'll give the Meadow Row a shot without a land mine attachment by just placing the end of my barbell in a corner part in my garage gym. I just don't want to mess up the end part of my barbell sleeve.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
    Reply With Quote

  14. #374
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,369
    Rep Power: 1715
    musclehead09 is 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
    Originally Posted by Anthony21 View Post
    I'll give the Meadow Row a shot without a land mine attachment by just placing the end of my barbell in a corner part in my garage gym. I just don't want to mess up the end part of my barbell sleeve.
    I feel ya that definitely makes sense.

    Did 2 walks; one last night over 30 mins and one today 31:34. Hit a mile in 19 something. Just slow walks for recovery. AM BW 178.6 today.
    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. #375
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,369
    Rep Power: 1715
    musclehead09 is 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 October 31, 2020

    Strength Upper Body (Delt/Tri Focus)
    Start of a PHAT/conjugate based program for bodybuilding. AM Bodyweight - 176.9!


    Warmup
    Walk - 10:14
    Band work - 40 reps total

    Pause Close Grip Floor Press w/ chain
    *45 + 42 chain 3x5
    *95 + 42 chain x5
    *145 + 42 chain x5
    165 + 42 chain x5
    185 + 42 chain x5 (massive PR; @9.5 RPE)

    Backoff set
    145 + 42 chain x10 @8.5 RPE

    OHP
    *45x6
    *65x6
    85x10 @7.5 RPE
    85x8 @7 RPE

    Skullcrusher
    *45x10
    65x10 @7.5 RPE
    65x10 @8.5 RPE

    Pull-up
    BW 3x5, 1x7 (so much easier now that I’m lighter; had 10+ on my first set; last set ~8.5 RPE)

    Incline Rear Lateral
    25’s 2x15

    Side Raise
    25’s 2x8

    Hammer Curl
    25’s 4x12


    Phenomenal workout. Deloaded by only working out once this week which was upper body and felt like garbage from poor sleep. Hit my macros everyday though and today’s workout was the best I’ve felt in a long time. PR on a movement where last time I hit a PR on it I was 190+ BW.
    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. #376
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,369
    Rep Power: 1715
    musclehead09 is 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
    November 1, 2020

    Strength Lower Body (Ham/Glute Dominant)
    AM Bodyweight - 176.8

    3” Deficit Deadlift
    *135x5
    *225x5
    *275x3
    315x3 (add belt)
    350x3 (3” Deficit PR; @10 RPE)

    Deficit SLDL
    260x8 @7.5 RPE

    Sumo Leg Press
    *208x8
    *298x6
    *388x4
    408x10,8,6 (PR on this hammer strength machine; all @9ish RPE)

    Lying Leg Curl
    30 2x8

    DB Bulgarian Split Squat
    25 2x10

    Calf Press
    298x15,12,10,10

    Decline Sit-up
    BW 3x10


    Great workout. Was aiming for 350x5 on the main movement today as a 5RM is better for bodybuilding but 350x3 is still a PR on that deficit and PHAT calls for 3-5 rep sets on the main movement so I’ll take it!
    Last edited by musclehead09; 11-01-2020 at 11:34 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

  17. #377
    Registered User Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,642
    Rep Power: 147947
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is online now
    The start of a new training program and you're already smashing PRS, FOOK YEAH! Great training sessions bro and I'm excited to see what's to come from you.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
    Reply With Quote

  18. #378
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,369
    Rep Power: 1715
    musclehead09 is 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
    Originally Posted by Anthony21 View Post
    The start of a new training program and you're already smashing PRS, FOOK YEAH! Great training sessions bro and I'm excited to see what's to come from you.
    Thanks dude! That Deload was key. I really needed some rest. I’ve used conjugate setups similar to this for powerlifting many times before with great success so I’m excited to tailor it towards bodybuilding.
    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. #379
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,369
    Rep Power: 1715
    musclehead09 is 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
    PM Cardio

    Walk - 31:33
    Did 1 mile in 17:26. Close to 2 miles total; probably 1.8+ 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

  20. #380
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,369
    Rep Power: 1715
    musclehead09 is 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 November 7, 2020

    Strength Upper (Delt/Tri Focused; AM BW 175)

    Warmup
    Fast walk 7+ mins
    Band work 40 reps

    Pause Close Grip Bench w/ bands
    *45 + double red minis 3x5
    *95 + double red minis x5
    125 + double red minis x5
    150 + double red minis x5 @7.5 RPE
    165 + double red minis x5 @10 RPE

    Backoff sets
    135 + double red minis 2x6

    OHP
    *45x6
    *70x4
    90 2x8 @8.5 RPE

    Bodyweight Dip (Upright)
    BW 2x10

    Band Pushdown
    2 Monster Minis (2 hands up) x8
    2 Monster Minis (1 hand up) x8

    Pull-up
    BW 4x4, 1x8

    Bent Over Lateral
    25’s x20,15,10

    One Arm Side Raise
    25x10,8

    Incline DB Curl
    25’s 2x8, 1x6


    Good workout. Happy I’m at 175! 7 lb drop so far. Missed a couple workouts this week due to work hours, college and sleep but I’m gonna have a handle on it this week.

    Best 5RM I recall doing on today’s main movement before was 175x5. I’ve also done 205x1 and around 195x3 but I was also 20+ lbs heavier so I’m content with today’s session. Pull-ups also continue to get easier.
    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. #381
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,369
    Rep Power: 1715
    musclehead09 is 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 November 8, 2020

    Strength Lower Body (Quad Focus; AM BW - 176)

    Warmup
    Slow Walk 8+ mins
    Dynamic stretching

    SSB Squat w/ chain
    *61 no chain x5
    *61 + 42 chain x5
    *111 + 42 chain x5
    *151 + 42 chain x5
    201 + 42 chain x5 (add belt) 7.5 RPE
    221 + 42 chain x5 @8.5 RPE
    241 + 42 chain x5 @9.5 RPE (PR on this bar)

    Backoff sets (beltless)
    151 + 42 chain 2x6

    Leg Press (Narrow)
    *298x8
    388x8,7 @8.5 RPE

    RDL
    *135x8
    185x8
    235 2x6 (add belt) @8.5 RPE

    Lying Leg Curl
    30 2x8

    SSB Squat
    *61x10
    111x10
    161x10,8
    111x12
    (The way the bar was it hurt my neck; need to have handles facing away next time like I did with squats)

    V-up
    BW 3x10

    Plate Shrugs
    45 3x12
    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. #382
    Registered User Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,642
    Rep Power: 147947
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is online now
    Great training man and congrats on the 7lb drop in body weight.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
    Reply With Quote

  23. #383
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,369
    Rep Power: 1715
    musclehead09 is 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
    Originally Posted by Anthony21 View Post
    Great training man and congrats on the 7lb drop in body weight.
    Thanks man! Can definitely feel the difference when squatting not having a gut to help me lol. But I’m holding onto strength which is nice.
    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. #384
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,369
    Rep Power: 1715
    musclehead09 is 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 November 10, 2020

    Volume Upper (Chest Focus) - AM Workout

    Warmup
    Band work - 60 to 80 reps

    Rack Chin
    BWx8 ~@6 RPE
    BW + 10 x8 ~@8 RPE
    BW + 21 x8 @9.75 RPE (PR)

    Incline Rear Lateral
    30’s 1x10, 2x8

    Hammer Curl
    30’s 2x12, 1x10

    Pause Flat Bench w/ chain
    *45 + 42 chain x6
    *95 + 42 chain x6
    *135 + 42 chain x4
    155 + 42 chain 2x6 @7.5-8 RPE
    155 + 42 chain x8 @9.5 RPE

    Incline DB Fly
    30’s x12,10,8

    Push-up
    BWx20,10

    Side Raise
    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

  25. #385
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,369
    Rep Power: 1715
    musclehead09 is 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 November 11, 2020

    Volume Lower Body (Quad Focus; AM BW - 175.2)

    High Bar Squat w/ chain
    *45 + 42 chain x8
    *95 + 42 chain x6
    *135 + 42 chain x4
    185 + 42 chain 2x6 @6.5-7.5 RPE
    185 + 42 chain x8 @9 RPE

    Leg Extension
    30x15
    50 2x10

    Lying Leg Curl
    30x12,10
    40x6
    20x12

    Calf Press
    208x25,15,12,10

    Decline Sit-up
    BWx15,12,10


    Had a sick quad pump after this.
    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. #386
    Registered User Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,642
    Rep Power: 147947
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is online now
    Good training man. I never squatted with chains and wonder how it would carry over to your raw squat.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
    Reply With Quote

  27. #387
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,369
    Rep Power: 1715
    musclehead09 is 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
    Originally Posted by Anthony21 View Post
    Good training man. I never squatted with chains and wonder how it would carry over to your raw squat.
    Thanks dude. I find it helps with sustaining an intense training cycle and in the past using accommodating resistance helps me to prolong a cycle before a Deload. The more specific I want to get I will use them less often but the consistent training with less deloads helped me break PRs in the past.

    I love Matt Wennings take on it. Using chains and varying planes in which you lift by rotating movements lessens chance of injury. I didn’t get hurt for years until last winter when I got overzealous with breaking 1-3RMs on the main lifts too often.
    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

  28. #388
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,369
    Rep Power: 1715
    musclehead09 is 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 November 12, 2020

    Upper Body Pull

    One Arm T-Bar/Long Bar Row
    25 + Bar x8
    50 + Bar 3x8
    (90 sec to 2 min rest)

    Chin-up
    BW 3x5
    (2 min rest)

    Plate Shrug w/ 3 sec hold
    45’s x15,12,10
    (1 min rest)

    Bent Over Lateral
    30’s 3x10
    (90 sec rest)

    Barbell Curl
    *45x8
    *60x4
    75 2x6
    65x10
    (90 sec to 2 min rest)

    Incline DB Curl
    20’s 1x10, 2x8
    (1 min rest; brutal pump)
    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. #389
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,369
    Rep Power: 1715
    musclehead09 is 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 November 13, 2020

    Extra work

    Walk 33+ mins (medium pace)
    1 mile in 18:53

    One Legged Calf Raise
    BWx12,10,8
    (30 sec rest)

    Lying Leg Raise
    BWx15,12,10
    (90 sec rest)
    Lifetime PR's

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

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

  30. #390
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,369
    Rep Power: 1715
    musclehead09 is 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 November 14, 2020

    Heavy Upper (Delt/Tri Focus; AM BW - 174.3!!!)

    Warmup
    Fast Walk 18+ mins
    1 mile in 17:01
    Band Work - 60 reps

    Pause Close Grip Incline Bench
    *45 2x10
    *95x5
    *115x5
    *135x5
    155x5
    175x4 @10 RPE; PR
    (2:30 rest)

    Overload Set
    205 + Reverse Light Band x6 @9 RPE; PR
    (3 min rest)

    Backoff Sets
    135 2x8 @8, @9 RPE
    (1:45 rest)

    OHP
    *45x8
    *70x4
    95 2x6 @8, @9 RPE
    (2 min rest)

    JM Press
    *45x10
    65 3x10 @8ish RPE
    (90 sec rest)

    Rack Chin
    BWx6
    BW + 10 x6 @6.5 RPE
    BW + 21 x6 @8.5 RPE
    BW + 31 x7 @10 RPE; PR
    (2 min rest)

    Incline DB Curl
    20’s x12,10,8
    (90 sec rest)

    Delt Superset (Side Raise + Incline Rear Lateral)
    10’s x25
    10’s x15
    (1 min rest)


    Happy with this workout. PRs on my most difficult bench variant and I’m at a 5 year low in bodyweight! Only thing I could change is doing OHP on this day. Hitting that after heavy benching sucks but I will stick with it for now as I do Hypertrophy chest work on Tuesday which could be even more difficult to do OHP after. Last resort is doing it on Thursdays with pull workout but I’m not going to press 3x a week at this time with how much work I’m doing.
    Last edited by musclehead09; 11-14-2020 at 02:04 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

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts