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  1. #451
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,434
    Rep Power: 1718
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    Thursday January 7, 2021

    Pull Day (Back Focused)

    One Arm DB Row
    *40x10
    *55x8
    70x8
    80x8
    (Rest 1:30 after right arm)

    Band Assisted Pull-up
    *BWx1,2,3
    Monster Mini x10,7
    Light Band x10,7
    (Rest 2 min)

    DB Pullover
    30x10,8,8
    (Rest 1 min)

    DB Shrug w/ 3 sec hold
    60’s 3x10

    Zottman Curl
    20’s x12,8
    Last edited by musclehead09; 01-18-2021 at 01:06 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

  2. #452
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,434
    Rep Power: 1718
    musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) 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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    Friday January 8, 2021

    Chest Focused Push Day (AM BW 167.9)

    Warmup
    Band Pullaparts 35 reps

    Incline BB Bench
    *45 3x6
    *95x6
    *135x6
    150x6 ~@7.5 RPE
    160x6 @9 RPE
    165x5 @9.5 RPE
    (Rest 3 min)

    Flat DB Bench
    60’s x8 ~@7 RPE
    70’s x8 @10 RPE
    (Rest 2 min)

    Chest Dip
    BW 2x8
    (Rest 1:30)

    Incline DB Fly w/ Band
    20’s + Red Mini 3x10
    (Rest 1:15)

    Skullcrusher (to nose)
    *45x15
    55x12
    65x10
    75x8

    Superset
    Incline Prone Lateral 10’s x20,15,10
    Seated Face Pull 3x10


    Good workout today. Dumbbell fly’s w/ bands are the best free weight fly movement I’ve tried that provides tension throughout the entire fly. It’s the closest thing to a pec deck and cable crossover. Will continue doing these through different planes (incline/flat/decline).
    Last edited by musclehead09; 01-18-2021 at 01:06 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. #453
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,434
    Rep Power: 1718
    musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) 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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    Saturday January 9, 2021

    Leg Day (Ham/Glute Focused; AM BW 168)

    1.5” Deficit Deadlift
    *135x8
    *185x5
    *225x3
    *255x1
    285x10 (10 more lbs than last week)
    (Rest 3 min)

    1.5” Deficit Stiff Legged Deadlift
    225x10
    (Rest 3 min)

    Unilateral Lying Leg Curl
    10x8,6
    (Rest 1:30)

    Seated Leg Curl
    45x15
    55x12
    65x8
    (Rest 1:30)

    Backoff set
    45x15 + 15 partials
    (Rest 1:30)

    Bulgarian Split Squat
    *BWx10
    30x10
    40x8
    Dropset of death (50x10 + 25x10 + BWx10)
    (Rest 1:30)

    Calf Press
    288x17,12,10
    (Rest 1 min)

    Standing Calf Raise
    BWx15,12,10
    (Rest 30 sec)

    Decline Sit-up
    BWx15,10,8
    (Rest 1:15)
    Last edited by musclehead09; 01-18-2021 at 01:06 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. #454
    Registered User Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,829
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    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 offline
    Sorry I've been MIA in here. Your training seems to be going good still. No gym shut downs in your area?
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
    Reply With Quote

  5. #455
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,434
    Rep Power: 1718
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    Originally Posted by Anthony21 View Post
    Sorry I've been MIA in here. Your training seems to be going good still. No gym shut downs in your area?
    Thank you and No worries dude, I’m sorry I’ve been a little MIA as well.

    Gyms are open but fortunately I have my own gym in my garage i train out of. I have nearly all the equipment necessary including a leg press and seated/lying leg curl/extension. I just want a cable pulley system sometime in the next year.

    It looks like you have your own gym too is that correct? Are the gyms around you open?
    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. #456
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,434
    Rep Power: 1718
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    Sunday January 10, 2021

    Shoulders + Pull (AM BW 168)

    Warmup
    Band work 50 reps

    Bent Over Lateral
    25’s x15
    30’s x12
    35’s 2x10
    (Rest 1:30)

    Overhead Press
    *45x8
    *65x8
    *85x6
    105x6 @10 RPE
    (Rest 2-3 min)

    Backoff set
    90x8 @9.5 RPE
    (Rest 3 min)

    Side Lateral
    20’s x16,10,8
    (Rest 1:30)

    Incline DB Rear Delt Row
    20’s x17,13,11
    (Rest 1 min)

    Rack Chin
    BWx10,8,7,6
    (Rest 1:30)

    Behind the Back Shrug
    155x15,12,10,8
    (Rest 1-1:15)

    Zottman Curl
    20’s x15,10
    (Rest 1:15)
    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. #457
    Registered User readreindeer666's Avatar
    Join Date: Jan 2021
    Age: 51
    Posts: 66
    Rep Power: 39
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    Impressive squat, I'm almost there
    Reply With Quote

  8. #458
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,434
    Rep Power: 1718
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    Tuesday January 12, 2021

    Push + Biceps (Arm Focused; PM Workout. AM BW 166!!!)

    Barbell Curl
    *45x10
    *55x8
    *65x6
    *75x4
    80x6
    65x8

    Spider Curl
    *10x10
    *20x6
    30x6 (PR)
    20x12 (PR)

    Incline DB Curl
    20’s x12,8
    10’s x20

    Bench Press
    *45x10
    *95x8
    *135x6
    *160x4
    185x8
    135x15

    Incline DB Tri Extension
    *10’s x10
    20’s x17,12,10

    Band Pushdown
    2 Red Minis 5 hands up x10
    Dropset
    2 Red Minis 6 hands up x8 + 4 hands up x8 + 2 hands up x8
    Last edited by musclehead09; 01-18-2021 at 01:06 PM.
    Lifetime PR's

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

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

  9. #459
    Registered User Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,829
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    Anthony21 is offline
    Originally Posted by musclehead09 View Post
    Thank you and No worries dude, I’m sorry I’ve been a little MIA as well.

    Gyms are open but fortunately I have my own gym in my garage i train out of. I have nearly all the equipment necessary including a leg press and seated/lying leg curl/extension. I just want a cable pulley system sometime in the next year.

    It looks like you have your own gym too is that correct? Are the gyms around you open?
    Gyms in Arizona are still open. I do have my garage gym and prefer training at my own place. Granted I do miss some equipment I don't have access to, other than that it's great having my own equipment ot train with.

    I think my next purchase I want to get is the lat pull-down/low row attachment for my Rep Fitness Power rack. After that, I think it's either an adjustable bench or a pair of adjustable dumbbells to add some more versatility.

    Great training sessions bro.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
    Reply With Quote

  10. #460
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,434
    Rep Power: 1718
    musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is 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
    Gyms in Arizona are still open. I do have my garage gym and prefer training at my own place. Granted I do miss some equipment I don't have access to, other than that it's great having my own equipment ot train with.

    I think my next purchase I want to get is the lat pull-down/low row attachment for my Rep Fitness Power rack. After that, I think it's either an adjustable bench or a pair of adjustable dumbbells to add some more versatility.

    Great training sessions bro.
    Nice! I definitely want a good lat Pulldown/low row as well. Cable systems and that are the only things I’d say I’m missing.

    Thanks bro appreciate 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

  11. #461
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,434
    Rep Power: 1718
    musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) 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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    Colonoscopy prep was Thursday and I weighed 162.5 at my lightest by Friday. Procedure went well. Back to training today.

    Sunday January 17, 2021

    Leg Day (purposefully back up to 170, will hit 162 again soon.. contemplating a more rapid diet but reading through Lyle McDonald’s material first)

    Warmup walk ~13:50

    Calf Press
    *208x15
    298x15 + 10 + 8 rest pause

    Lying Leg Curl
    *10x12
    20x22 + 10 + 6 rest pause (3+ Minute set; brutal)

    High Bar Squat
    *45 2x6
    *95x6
    *135x6
    185x6
    225x6
    250x5 (add belt)
    (Rest 3 min)

    Leg Press
    *298x8
    348x20 (widowmaker; 1:28 time... barbaric)

    Single Leg DB RDL
    60x8
    80x8
    (Rest 1:30)

    Decline Sit-up
    BW 3x12
    (Rest 50 sec to 1 min)
    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. #462
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,434
    Rep Power: 1718
    musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) 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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    Monday January 18, 2021

    Push Day (Chest Focus; AM BW 169.8)

    Warmup
    Walk 13:18
    Band pullaparts 30 reps

    Incline BB Bench
    *45 2x8
    *95x6
    135x6
    155x4
    170x5
    (Rest 2-3 min. Content with this; Bodyweight incline for 5 reps)

    Slight Decline DB Bench
    60’s x8
    80’s x6
    (Rest 2 min)

    Flat DB Fly w/ Band
    *10’s + Red Mini x15
    20’s + Red Mini 2x15, 1x12
    (Rest 1:15; amazing stretch and pump)

    Overhead Press
    *45x8
    *65x8
    85x8
    105x3
    (Rest 2 min)

    Side Lateral
    20’s x12,10,8
    (Rest 1:30)

    Bent Over Lateral
    25’s x25,15,10
    (Rest 1:30)

    Skullcrusher (behind head)
    45x15
    55x10 + 4 + 2 rest pause
    (Definitely my favorite lying triceps extension variant; crazy stretch and pump. Probably no more extensions to the forehead, nose, or neck. Or at least those will be limited)

    JM Pushdown
    2 Red Minis (4 hands up) x10
    2 Red Minis (5 hands up) x10
    2 Red Minis (6 hands up) x10
    (Rest 1 min)
    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. #463
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,434
    Rep Power: 1718
    musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) 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 January 20, 2021

    Pull Day (AM BW 167)

    Unilateral Calf Raise
    BWx15,13,10
    (Rest 10 sec after 2nd leg)

    Pull-up
    *BWx1,2,3,4,5
    BWx10 + 3 + 1
    (Rest pause; 12 deep breaths)

    Rack Pull below knee w/ Bands
    *45 + Light Bands x6
    *135 + Light Bands x5
    *185 + Light Bands x4
    *225 + Light Bands x3
    *250 + Light Bands x1
    *275 + Light Bands x1 (add belt)
    295 + Light Bands x6 (holy death)

    Backoff set
    225 + Light Bands x8
    (Rest 3-5 min)

    One Arm DB Row
    60x8
    70x8
    (Rest 1-1:30)

    DB Pullover
    30x10,8,6
    (Rest 1 min)

    Spider Curl
    *10x10
    *20x8
    20x15 (Misloaded but PR so I’m happy)

    Reverse BB Curl
    *45x10
    55x8
    60x8 + 4 + 3
    (Rest pause; 10 deep breaths)

    Incline DB Curl
    10’s x30,20
    (Rest 1 min)
    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. #464
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,434
    Rep Power: 1718
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    Friday January 22, 2021

    Leg Day (Glute/Ham Focus; AM BW 166.4)

    Warmup
    Walk ~18 mins

    Calf Press
    *208x15
    298x18 + 11 + 9
    (Rest pause 10 deep breaths; 5 more total reps than last leg workout

    Seated Leg Curl
    45x15
    50x12
    55x10
    65x8
    70x8 + 8 partials + Dropset 55x8

    SSB Squat
    *61 2x6
    *111x5
    *151x4
    *201x3
    *221x1
    256x6 (heaviest I’ve gone since the start of this cut on this bar)

    Sumo Leg Press
    *208x10
    *298x6
    *348x4
    388x12 + 3 + 2
    (Rest pause 10-12 deep breaths; brutal)

    Decline Sit-up
    BWx10
    10 lbs x10
    25 lbs x10
    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. #465
    Registered User Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
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    What's a JM pushdown? I tried to Google it but didn't find much except is 3-sec pushdown technique. I'm curious about this one.

    Solid training boss.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
    Reply With Quote

  16. #466
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,434
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    musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) 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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    Originally Posted by Anthony21 View Post
    What's a JM pushdown? I tried to Google it but didn't find much except is 3-sec pushdown technique. I'm curious about this one.

    Solid training boss.
    Thanks man. JM Pushdowns are basically just Pushdowns while holding your traps into a shrugged position. JM Blakely showed them in a video with one of his clients. I feel it makes my band Pushdowns harder.

    Here’s the video:

    https://youtu.be/FHXKr1lv_8I
    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. #467
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,434
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    musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) 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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    Originally Posted by readreindeer666 View Post
    Impressive squat, I'm almost there
    Missed this one, sorry! Thanks man.
    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. #468
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,434
    Rep Power: 1718
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    Saturday January 23, 2021

    Push Day (Chest/Shoulders Focused; AM BW 167.4)

    Warmup
    Walk 19:56
    20 Band pullaparts

    Flat DB Bench
    *30’s x12
    *45’s x10
    *60’s x8
    75’s x6
    90’s x6 (sweet at this Bodyweight)
    (Rest 2-3 min)

    Decline BB Bench
    *45x10
    *135x10
    160x8
    185x8
    (Rest 2 min)

    Overhead Press
    *45x6
    *65x6
    *85x4
    105x5
    (Rest 2 min)

    Incline DB Fly w/ Band
    25’s + Red Mini x10,8
    (Rest 1 min)

    Seated Side Lateral
    20’s x10,8
    10’s x20,12,10
    (Rest 1 min)

    Overhead Pushdown
    2 Red Minis 1 hand up x30
    2 Red Minis 2 hands up x20
    2 Red Minis 3 hands up x12
    (Rest 1 min)
    Last edited by musclehead09; 01-23-2021 at 12:39 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

  19. #469
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,434
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    Sunday January 24, 2020

    Pull Day (AM BW 166.8)

    Warmup
    Band pullaparts 30-40 reps

    Barbell Row
    *45x10
    *95x8
    *115x6
    *135x6
    155x6
    135x10
    (Rest 2-2:30 best these have felt in awhile and it’s been a few weeks since I last did them)

    Pull-up w/ Band
    *BWx5
    *Monster Mini assistance x6
    Light Band assistance x15,10 (sweet)
    (Rest 2 min)

    Superset
    DB Shrug 60’s 3x12
    Face Pull Monster Mini 3x15
    (Rest 1 min; felt awesome. Definitely prefer DB Shrugs over barbell)

    Barbell Curl
    *45x8
    *55x8
    *65x6
    80x7 + 2 + 1
    (Rest pause; 10 deep breaths. 1 more rep on the first set to failure than before at 80 lbs and first time doing rest pause at this weight)

    Incline DB Curl
    20’s x12,8,6
    (Rest 1 min)

    Seated Hammer Curl
    20’s x15,10
    (Rest 1 min)
    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. #470
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,434
    Rep Power: 1718
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    Tuesday January 26, 2020

    Leg Day (PM Workout; AM BW 164!!!!)

    Lying Leg Curl
    10x15
    20x12
    30x10
    40x6 (so much rust and age this weight felt much heavier halfway through each rep)
    (Rest 1-2 min)

    High Bar Squat
    *45x10
    *95x8
    *135x6
    *185x5
    225x8,6
    (Rest 2-3 min)

    Leg Press
    *298x10
    *348x8
    388x14 (gun to the head intensity @10+ RPE; also went deep)
    (Rest 2 min)

    Leg Extension
    45 3x15
    (Rest 1 min)

    Calf Press
    298x21,14,10,9
    (Rest 45 sec)


    Serious quad pump after. Only took 46 mins today total. Skipped on RDLs; will hit some heavier pulls later in the 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

  21. #471
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,434
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    Wednesday January 27, 2021

    Push Day (PM Workout; AM BW 165)

    Warmup
    Band work 20-30 reps

    Incline BB Bench
    *45x10
    *95x8
    *135x6
    *155x4
    175x3
    (Rest 2 min)

    Backoff set
    155x8
    (Rest 2 min)

    Weighted Dip
    BWx8
    10x8 (dip belt)
    BW + 21 x8 (chains)
    Dropset:
    31x6 + 10x5 + BWx5 (holy heck)
    (Rest 1:30)

    OHP
    *45x5
    *65x5
    *85x3
    105x0 (lol drained)
    (Rest 2 min)

    Side Lateral
    20’s x16 + 6 + 4
    (Rest pause 12 deep breaths)

    Lying DB Tri Extension
    20’s x15
    30’s x8,6
    (Rest 1 min)

    Decline Sit-up
    BWx15
    10x12
    BWx12
    (Rest 1 min)


    Definitely need a progression scheme for OHP work. Have been progressing on chest work but not really shoulders as I keep putting them after my chest work. But with slightly lower frequency PPL variations I like doing chest work first. Will decide on the way forward soon. Weights are now feeling heavier in the low to mid 160’s.
    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. #472
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,434
    Rep Power: 1718
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    Friday January 29, 2021

    Pull day (PM Workout Lat + Bicep Focus; AM BW 165.7)

    Warmup
    One Arm Lat Pulldown
    Monster Mini 2 hands up x15
    Monster Mini 4 hands up x15
    (Rest 1 min)

    Weighted Chin-up
    BWx5
    BW + 10 x6
    BWx6
    (Rest 2 min)

    One Arm DB Row
    60x8
    75x8
    90x8
    (Rest 2-3 min)

    DB Pullover
    40x8
    30x12,8
    (Rest 1 min)

    Spider Curl
    *10x8
    *20x8
    30x8 (PR; gun to my head intensity @11 RPE)
    (Rest 1:30)

    Incline DB Curl
    20’s x16,8 (PR?)
    (Rest 1 min)

    Seated Hammer Curl
    20’s x16,10
    (Rest 45 sec)
    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. #473
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,434
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    Saturday January 30, 2021

    Lower Body (Glute/Ham Focus; AM BW 165)

    Comp Squat (Low Bar + Wide Stance)
    *45x5
    *95x5
    *135x4
    *185x3
    *225x2 (add belt)
    *265x1
    *295x1
    315x5 (best I’ve ever done at 165 bodyweight)
    (Rest 3-4 min)

    Conventional Deadlift
    *135x5
    *184x4
    *225x1
    *275x1
    *315x1 (add belt)
    365x2
    (Rest 3 min)

    Seated Leg Curl (slight pause at bottom)
    45x10
    55x10
    65x8
    75x8 + 8 partials + drop 55x8 (intensity set)
    (Rest 1:30)

    Unilateral Calf Raise
    BWx20,14,10,8
    (No rest)

    Standing Band Crunch
    Double Minster Mini 2x30
    (Rest 1 min)
    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. #474
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,434
    Rep Power: 1718
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    Been busy as heck so didn’t post the last couple workouts; also took 5 days completely off. Last Sunday I hit a pause bench of 225 and a slight cheat at 235. Yesterday I deadlifted 375 and failed 390 then hit hams and Glutes with RDLS, leg curls and sumo leg press.

    Today I hit a chest & back focused workout. Incline bench 195 and 145x9 plus flat Db presses 60’s x13,8,6 followed by weighted pull-ups up to 42 lbs x1 and BWx12. Finished with Db rows 60 2x10 and curls 45-75 4x5-10.

    4-5 year bests on pull ups so I’ll take that. Considering maintaining at 165 as I’m healthier than ever blood work wise and feeling good. May dabble in some more power building type training again. Will decide this week. Full time college and work with a family is brutal.
    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. #475
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,434
    Rep Power: 1718
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    Quick update for the week:

    Delts/Arms tuesday OHP, side lateral, rear lateral, barbell curl, incline Db curl, Skullcrusher behind head and band Pushdown.

    Crappy leg day the other day leg curls, high bar squats, leg press, leg ext. single leg RDL, and calf raise

    Today I had a great chest back workout. Slight decline bench ramped up to 75’s x8, incline BB bench ramped to 155x6, flat Db fly w/ band, pull-ups a top set of 15!!!! Then 4 extra reps, incline Db row and Db pullover

    Loving my pullup ability now. 5-6 year best.
    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. #476
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,434
    Rep Power: 1718
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    Saturday February 13, 2021

    Finally a great day; ME Lower

    Low Bar Squat w/ Light Band
    45 + Light Band x5
    95 + Light Band x5
    135 + Light Band x4
    165 + Light Band x3
    195 + Light Band x2
    225 + Light Band x1
    255 + Light Band x1
    285 + Light Band x1
    300 + Light Band x1
    315 + Light Band x1
    (Rest 3+ mins; Light Band provided 58 lbs of tension at top so 373 at top was my last single. Very happy with this)

    Deficit Sumo Deadlift w/ Chain
    135 + 42 lbs chain x6
    185 + 42 lbs chain x6
    235 + 42 lbs chain x6
    285 + 42 lbs chain x6 (sweet)
    (Rest 2 min)

    Lying Leg Curl
    10x10
    20x10
    30x8
    40x5
    (Rest 1 min)

    Calf Press
    298x20,12,10,8
    (Rest 45 sec)
    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. #477
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,434
    Rep Power: 1718
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    Follow up to my workout today. I’m Done cutting for now. I’m feeling better than I ever have in my entire life at 165 currently. I’m 10-20% off my best squat and deadlift and 20% off my bench. My quads are super weak compared to my posterior chain considering my high bar squats are a fraction of my low bar squats at this point. So what I will do now that I did bodybuilding for 5+ months is run a PHAT style setup again but hams/Glutes will be the focus on ME Lower days as they grow from heavier weights where as quads will be the focus on Hypertrophy/DE says since they respond to more volume. The setup will include 4 must have days and 1-2 optional days. The 4 days will be ME Lower, ME Upper, Hypertrophy Lower, Hypertrophy Upper and the 1-2 optional days will include extra lats, biceps, and delt work. The days can shift around as I need.

    The last month as bern crap due to taking 3 classes in 8 weeks for college and working long hours a lot. One of my classes is over so hitting my 4 primary workouts a week should be doble now.

    I loved pure bodybuilding training and still do but I would equally love to hit a PR total weighing 165 before I proceed to cut further.
    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. #478
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,434
    Rep Power: 1718
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    Sunday February 14, 2021

    ME Upper (AM BW 166)

    Reverse Band Pause Close Grip Bench
    45x5
    95x5
    135 + Reverse Light Band x5
    185 + Reverse Light Band x4
    225 + Reverse Light Band x3
    255 + Reverse Light Band x2
    285 + Reverse Light Band x1
    300 + Reverse Light Band x1
    315 + Reverse Light Band x1 (PR)

    Backoff set
    225 + Reverse Light Band x12

    Seated OHP
    45x10
    65x8
    85x8
    95x6

    Weighted Chin-up
    BW 2x6
    BW + 25 x6 (woo hooo!)

    Circuit 2 rounds
    Incline Skullcrusher 45x20
    Hammer Curl 30’s x15
    Bent Over Lateral 30’s x10

    Barbell Curl
    45x10,8


    Another phenomenal workout. Loving chins & pull-ups lately. Will take a stab at 20 Bodyweight pull-ups over the next month. Bench strength is coming back.
    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. #479
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,434
    Rep Power: 1718
    musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) 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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    Had a Chron’s flare mid week but went away quickly thankfully today. Hit speed lower Wednesday with 185 + Monster Minis 12x3 on low bar squats followed by beltless RDLs up to 235x8,6 and sumo leg press 298x22,13,8. Also had done Wenning warmups with leg curls, shrugs and calves 4x25.

    DE Upper was Thursday with Wenning warmups of incline DB Bench, incline DB Row and pullaparts 4x25 (30’s and red mini). Speed bench was 95 + Red Minis 11x5 and a final set of 40 reps for a rep out but had many more in me. Then hit pull-ups 3x8 then a circuit of overhead Pushdowns Red Minis, rear laterals 20’s, and curls 2x15.

    Will include my full workout from today in better detail next post.
    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. #480
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,434
    Rep Power: 1718
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    Saturday February 20, 2021

    ME Upper (AM BW 166)

    Pause Floor Press w/ chain
    45x5
    45 + 42 chain x5
    95 + 42 chain x5
    135 + 42 chain x4
    160 + 42 chain x3
    185 + 42 chain x2
    205 + 42 chain x1 (did 2 but cheated on second rep; regardless I think this is a PR!)

    Backoff sets
    155 2x6

    Weighted Dip
    BWx8
    BW + 21 chain x8 (sweet)
    BW + 42 chain x6 (even sweeter)

    Incline DB Fly
    10’s + Monster Mini x10
    20’s + Monster Mini 2x12 (awesome pump)

    JM Pushdown
    2 Monster Minis (3 hands up) x20
    2 Monster Minis (4 hands up) x15 (holy crap)
    2 Monster Minis (2 hands up$ x12 (dead)

    Weighted Chin-up
    BWx5
    BW + 21 chain x3
    BW + 42 chain x1

    Backoff set
    BWx10

    Bent Over Lateral
    20’s 3x20

    Barbell Cur
    45x10
    65x8,6
    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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