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  1. #481
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1828
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    Sunday February 21, 2021

    ME Lower (AM BW 164.4)

    Sumo Deadlift
    145 2x5
    225x4
    275x3
    315x2
    345x1
    365x1

    Backoff sets
    275 2x3

    Seated Leg Curl
    50x10
    65x10
    Dropset 80x10 + 60x10 + 60x10 partials

    SSB Bulgarian Split Squat
    61 3x8

    Leg Extension
    50x10
    75x10
    Dropset 85x10 + 50x10 + 25x10

    Calf Press
    208x30,15,10 (rest pause)

    Weighted Decline Sit-up
    BWx10
    BW + 25 x10
    BW + 50 x8 (wow this was 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

  2. #482
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1828
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    musclehead09 is offline
    Hit a shoulders/arms upper body day the other day. Main work was OHP 95x8 and 75x8 followed by CGBP w/ double red minis 95 9x5, 1x10.

    Today I did lower body.

    Seated Leg Curl
    25x10
    50x10
    65x10
    80x8
    Dropset 90x8 + 75x6 + 50x10 + 8 sec hold

    Low Bar Squat w/ chain
    45 + 42 chain x5
    135 + 42 chain x4
    185 + 42 chain x3
    225 + 42 chain x2
    275 + 42 chain x1
    295 + 42 chain x1
    315 + 42 chain x0 (first failed squat in years)

    RDL
    135x5
    185x5
    235x5
    285x5
    315x3

    Sumo Leg Press
    208x10
    298x10
    Dropset 388x10 + 298x10 + 208x10

    Calf Press
    Rest pause 208x20,15,10


    Bodyweight is between 162 and 163 and diet + sleep is off. I’ll be alright, just need to adjust.
    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. #483
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1828
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    musclehead09 is offline
    So busy with work and school. Last 2 weeks highlights:

    ME Close grip pin pressed 240 about 2” off chest; close to a PR

    DE SSB Squat w/ chain 151 + 42 5x5

    ME Deadlift w/ chain up to 315 + 42 x5 @9 RPE; great set

    ME Weighted Chins BW + 35 x3

    DE Squats w/ bands 135 + Monster Minis 12x2, Sumo DL w/ chain 195 + 42 12x1, Sumo RDL 195x20

    Overhead Pressed 95x8 one week then 95x10 2 weeks in a row. Did a DE wave of bench w/ double red minis 95 9x5 + 1x10, 115 + Double Red Minis 4x5 + 1x10, and 125 + Double Ded Minis 5x5

    Finally today I hit ME safety squat bar squats 251x3 and 271x1.

    I’ve been hitting seated leg curl PRs before every max effort lower movement and today was a dropset 100x6 + 75x6 + 50x8 + 25x25 after a 3x10 pyramid from 25-75. Also been having fun on the leg press and hitting RDLs or SLDLs when it’s a heavy squat variant for ME day.
    Last edited by musclehead09; 03-13-2021 at 11:45 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

  4. #484
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1828
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    musclehead09 is offline
    Sunday March 14, 2021

    ME Upper (Push)

    Pause Bench w/ Chain
    45 + 42 x5
    95 + 42 x5
    135 + 42 x5
    165 + 42 x5
    185 + 42 x2

    Backoff sets
    135 + 42 2x10

    Weighted Dip
    BWx8
    BW + 21 x8
    BW + 42 x7 (PR)

    Skullcrusher (behind head)
    45x10
    55x10
    65x10

    Incline DB Fly
    30’s x15,10,8 (PR)

    Side Raise
    20’s x20,13,10,8

    JM Pushdown
    2 Red Minis 2x20
    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. #485
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1828
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    musclehead09 is offline
    Saturday March 27, 2021 (AM BW 167)
    Start of JMT 2.0

    Week 1 Day 1 - Deadlift Day

    Warmup Walk 17+ min

    SSB Squat (Beltless & 5/3/1 Progression; Min. Reps)
    *61x5
    *91x5
    *111x5
    *131x5
    146x5
    166x5
    186x5
    (Rest 2-3 min)

    Deadlift (Beltless)
    *135x5
    185 9x5, 1x10
    (Rest 1 min; stopped at 10 on last set since I’m doing the inversed method which doesn’t call for an AMRAP anyway since the focus is low rest periods the first 2 waves)

    Seated Leg Curl
    *25x10
    *50x10
    75 2x10
    (Rest 1:30)

    Single Leg Calf Raise
    BWx20,15,10
    (Rest only between legs)

    Decline Sit-up
    BW 2x15
    (Rest 1:30)

    Walking Lunge
    100 reps non stop (50 per leg; only few seconds of breaths at 70, 80, and 90)


    Going to start trying to maintain the log again. Been working 60 hours some weeks while going to school full time in my final semester. With a wife and 2 daughters it’s been rough. Starting JMT 2.0 to rebuild a base since I’ve been doing high RPE stuff forever. Also doing all things Beltless at least for the first 2 waves. Training maxes are conservative at the start of 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

  6. #486
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1828
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    musclehead09 is offline
    Night time cardio

    Walk 21:22

    I’ll be working to build my aerobic base again through aerobic work (130-150 BPM heart rate) 3x a week and walks on the other days at 110 BPM. Aerobic base work of choice will be LSS/LSD running and/or rucking. After I’m finished full time school I may get back into boxing or MMA (probably boxing since I messed up my knee a few times doing Muay Thai before after a history of knee sprains from other things 10+ years ago)

    Saturday Deadlift Day
    AM Lift
    SSB Squat 5/3/1 Min. prescribed reps
    Deadlift JMT 2.0
    Ham/Calf/Core/optional lunges
    PM Cardio - walk only

    Sunday OHP Day
    AM Lift
    OHP JMT 2.0
    CGBP w/ chain 5/3/1
    Tris/Lats/Upper Back/Delts/Bis
    PM Cardio - Aerobic Base Building

    Monday Rest/Walk only
    PM Walk

    Tuesday Cardio only
    AM Cardio - Aerobic Base Building

    Wednesday Squat Day
    AM Lift
    Squat JMT 2.0
    Quads/Hams/Calves/Abs

    Thursday Bench Day
    AM Lift
    Pause Bench JMT 2.0
    Incline Bench 5/3/1 OR 350 method
    Tris/Lats/Upper Back/Delts/Bis
    PM Cardio - Aerobic Base Building

    Friday Rest/Walk only
    PM Walk


    Assistance and order of days subject to change especially between waves.
    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. #487
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1828
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    Sunday March 28, 2021

    Week 1 Day 2 OHP Day

    Warmup band work 30 reps

    OHP
    *45x5
    *55x5
    67.5 9x5, 1x16 ~@6 RPE
    (Rest 1 min)

    Pause CGBP w/ Chain
    *45 + 42 x5
    *70 + 42 x5
    *85 + 42 x5
    *100 + 42 x5
    107.5 + 42 x5
    125 + 42 x5
    140 + 42 x10 ~@8.5 RPE
    (Rest 2-2:30)

    Dips
    BW 2x12
    (Rest 1:30)

    Chin-up
    BW 5x5
    (Rest 1 min)

    Barbell Shrug w/ Chain
    140 + 42 4x10
    (Rest 1 min)

    Delt Superset
    Side Raise 20’s 2x10
    Rear Raise 20’s 2x10
    (Rest 1 min)

    Barbell Curl
    45x20,12,10,8
    (Rest 30 sec)


    Massive upper body pump. My heart rate stayed around 150 since rest periods were timed making this work my aerobic system too. Good strength and aerobic base building should have positive effects in the later waves. Going to try to still jog/walk tonight too.
    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. #488
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1828
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    musclehead09 is offline
    PM Cardio

    Warmup walk 0.6 miles 12:25

    Jog/walk 30 mins 1.84 miles
    (Avg heart rate 130)

    Cool down walk 0.35 miles 7:10

    361 total cals burned


    Happy with the ahh heart rate of 130. The last 6-8 mins I was able to steadily jog with a heart rate around 130 so I think I may be able to hold a jog the full time at the pace I was going at towards the end of this jog. I can easily jog the entire time but my heart rate got to 154 at one point so I just need to control my pace and breathing.
    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. #489
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1828
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    musclehead09 is offline
    Monday March 29, 2021

    Walk only
    1.74 miles - 31:37
    201 calories
    Avg heart rate - 107 BPM
    Lifetime PR's

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

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

  10. #490
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1828
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    Tuesday March 30, 2021

    Aerobic Base Building

    Warmup walk
    5:53 - 0.32 miles

    Jog 30 min
    1.92 miles
    Avg heart rate 139 BPM
    276 calories

    Cool down walk
    6:02 - 0.32 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

  11. #491
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1828
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    Friday April 2, 2021

    Aerobic Base Building

    Warmup walk 5:43 - 0.33 miles

    Jog 35 mins
    2.47 miles
    Avg heart rate - 141 BPM
    Total cals 364

    Cool down walk 4:35 - 0.15 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

  12. #492
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1828
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    Saturday April 3, 2021

    Squat Day Week 1 Day 1
    (Restart of JMT)

    Squat (Beltless)
    45x5
    135x3
    170 4x10, 1x20 (holy)
    (Rest 2-3 min)

    Leg Press
    208 2x10
    (Rest 1-2 min)

    Single Leg RDL
    60 2x10
    (Rest 2 min)

    Seated Leg Curl
    50x20

    Calf Press
    208x30,20,10
    (Rest 2 min)

    Lying Leg Raise
    BW 2x12


    Cool down walk 41:32 - 1.81 miles


    Had my first dose of Pfizer this week. arm was sore and work was hectic so missed mid week workouts. Restarting cycle with regular/original JMT. May do JMT 2.0 for bench and deadlifts but may just stick to original JMT for the first mesocycle.
    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. #493
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1828
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    Sunday April 4, 2021

    Bench Day (Week 1 Day 2; AM BW 166)

    Pullaparts x30

    Bench Press
    *45x10
    *75x8
    *105x5
    130 4x10, 1x20 ~@7 RPE
    (Rest 2 min)

    Dips
    BW 2x10
    (Rest 2 min)

    Incline DB Fly w/ Band
    20’s + Monster Mini 2x10
    (Rest 1:30)

    Pull-up
    BW 3x6, 1x7
    (Rest 2 min)

    Delt/Trap Circuit 2 rounds
    Side Raise 20’s x10
    BB Shrug 115 x15
    Face Pull Monster Mini x20
    (Rest 1:30)

    Arm Superset
    Incline DB Curl 20’s x13,10,6
    Incline DB Rollback 20’s x15,12,8
    (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

  14. #494
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1828
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    musclehead09 is offline
    PM Cardio

    Aerobic Base Building

    35 minutes
    2.27 miles
    Avg Heart Rate 141 BPM

    This was an avg mile time of 15:24 whereas my last avg was 14:09 for 2.47 miles in 35 minutes. Difference is my legs are sore from squat day so this is expected. I’m not going for performance here just time in the aerobic zone for the first 5 weeks.
    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. #495
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1828
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    musclehead09 is offline
    This past week

    Tuesday/Wednesday evening (forgot which day)

    Deadlift 185 9x5 + 185x15
    SSB Squat 151 4x5
    Circuit 2 rounds (BB Row, Leg Curl, Decline Sit-up x8-15

    Ran for 40 minutes one day mid week for 2.9 miles total.

    Saturday ran 30 minutes 2.15 miles total also OHP 67.5 4x10, 1x14 nothing else

    Sunday Squat 192.5 2x10, 1x15; Bench 145 2x10, 1x16, leg curls and chins


    Difficult schedule but hit all the workouts this week on the main lifts. OHP was 2 days late so did it the day before bench and limited all accessory work. If I don’t get stronger at all due to this at least I’m building a base up through higher volume while getting my conditioning up.
    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. #496
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1828
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    Saturday April 17, 2021

    Walk ~15 mins

    Squat
    45x5
    95x5
    135x3
    185x2
    225x1
    255x1 (add belt)
    285x1
    315x1

    Backoff sets @75%
    235 2x3

    RDL
    135x8
    185 2x8

    Barbell Walking Lunge
    45x30,20 (total steps so 15,10 per leg)

    Seated Leg Curl
    50 2x10

    Decline Sit-up
    BW 2x10

    Unilateral Calf Raise
    BW 2x10


    So inconsistent so decided to test my squat. A hard 315 but with all the running and inconsistency not surprised.
    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. #497
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1828
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    Sunday April 18, 2021

    Walk 8 mins

    Pause Bench Press (testing like squat yesterday due to inconsistency)
    45x5
    95x4
    135x3
    165x2
    185x1
    205x1
    225x1

    Backoff sets @80%
    180 3x3

    Dips
    BW 2x8

    Pull-up
    BW 4x5, 1x8 (stopped short due to shoulder tightness. Had a lot more in me)

    Delt Circuit 2 rounds
    Overhead Front Raise 20’s x8
    Side Raise 20’s x8
    Rear Raise 20’s x8

    Standing DB Curl
    20’s 2x15


    PM Run
    43:25 - 3.09 miles (hit 3 miles in 42 mins) with an average heart rate of 142BPM. Perfect for aerobic base building. First time jogging 3 miles in 7 years.
    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. #498
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
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    I’ve been lifting and doing cardio still but miss 1 of the workouts mid week. Hit a bodybuilding push day today which was fun. Maybe I can be consistent for another 6 month run now that I have stress somewhat under control.

    Push Day

    Warmup walk 0.33 miles - 5:36

    Slight Decline DB Bench
    *10’s x12
    *30’s x10
    *50’s x8
    60’s x8
    75’s x8
    (Rest 2 min)

    Incline BB Bench
    *45x6
    *95x6
    *114x6
    135x6
    155x6
    (Rest 2 min; 5 more lbs and 1 more rep than last week. Also doing it second this week versus first last week)

    Flat DB Fly w/ Band
    10’s + Red Mini x10-12
    20’s + Red Mini 2x12
    (Rest 1:30)

    Overhead Press
    *45x8-10
    65 2x10
    (Rest 1:30)

    Side Raise
    20’s 2x10
    (Rest 1 min)

    Incline Rear Lateral
    20’s 2x12
    (Rest 1 min)

    Incline DB Tri Ext
    20’s 2x15
    (Rest 1 min)

    JM Pushdown
    2 Red Minis (4 hands up) 2x10
    (Rest 1 min)
    Last edited by musclehead09; 05-02-2021 at 10:49 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

  19. #499
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1828
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    Sunday May 2, 2021

    Leg Day (Quad Dominant)

    Calf Press
    208x25,18,15,12
    (Rest 1 min)

    Seated Leg Curl
    *25x12
    *50x10
    75x10
    85x10
    (Rest 1:30)

    Reverse Band High Bar Squat
    *135 + Reverse Light Band x6
    *185 + Reverse Light Band x6
    *225 + Reverse Light Band x6 (add belt)
    255 + Reverse Light Band x6
    285 + Reverse Light Band x6
    315 + Reverse Light Band x6
    (Rest 2-4 min)

    Leg Press
    298x8
    348x8
    388x8 + 4 + 2 (rest pause)

    RDL
    135x10
    185 2x10
    (Rest 2 min)

    Decline Sit-up
    BW 2x12
    (Rest 1 min)


    I see John Meadows and Paul Carter recommend Reverse Band Hack Squats for a primary quad movement. Without a hack machine, I decided to try reverse band high bar squats as I could never do high bar squats without hurting something before. Reverse band high bar squats feels so much better and I can overload the quads like they do with hacks IMO. And of course in my last bodybuilding block I did tons of leg presses including rest pause work.

    Finally, really getting motivated for the first time in months. Final Full time semester of college is ending and I’m trying to handle work stress better.
    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. #500
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1828
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    It’s been awhile since I’ve posted but I’ve still been training. The last 3 weeks have been the best I’ve had in a long time. I’m rotating PPL and focused on bodybuilding for now but figured I could still post in this log as time permits. I’m in my final class of my degree and hanging with my family much more.

    With that said some of my highlights over the past few weeks (this week I started going to Gold’s again but it won’t be for every workout as I’ll explain in my next post). The highlights are as follows by muscle groups:

    Legs
    Rev Band SSB Squat 301 + Rev Light x6

    Rev Band Hack Squat 345 + Rev Light x6 (today; after tons of calves, leg curls and leg extensions for pre exhaust)

    DB RDL 110’s x8 (after tons of calves and leg curls)

    Seated Leg Curl 100x8 and a dropset that started with 110x6 (dropset was from today)

    Always starting my workouts with calves and leg curls now when I’m fresh. I have a quad dominant day and a glute/ham dominant day.


    Push
    Flat DB Bench 80’s x8 and 85’s x6; hit 65’s for 15ish

    HS Incline Press 203x8 (yesterday)

    Lots of flys making my pecs look better

    Lots of cable Side laterals lately smoking my medial delts. Rear Delts on this day too.

    More seated dumbbell presses than barbell OHP now and sometimes I do overhead front raises with plates.

    Lots of deep extensions (overhead and lying) for the long head + lots of Pushdowns


    Pull
    One Arm DB Row 85x8
    HS Lat Row 117x8 (2 days ago)
    HS High Row/Pulldown 232x8 (2 days ago)
    Lots of rack chins and regular chins/pull-ups
    Tons of curls and some shrugs; curls are mostly dumbbell variants; but since I started up at Gold’s again this past week so used some machines. Will be rotating home gym and golds gym workouts for each day from time to time. Heavy Barbell curls aren’t done very often but I rotate them in from time to time.

    I’ll post my full leg workout from today in my next post.
    Last edited by musclehead09; 06-13-2021 at 04:03 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

  21. #501
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1828
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    Sunday June 13, 2021

    Leg Day (Quad Focus)

    Donkey Calf Raise (2 sec top/5 sec bottom)
    60x15
    80x12
    100x8
    (Rest 1 min)

    Hack Calf Press
    90x12 + 8 + 4
    (Rest Pause; 20 sec rest)

    Seated Leg Curl (squeeze each rep at bottom)
    55x10
    75x10
    90x5
    Dropset 110x6 + 90x6 + 70x6 (holy heck)
    (Rest 1 min)

    Leg Extension (squeeze each rep at top)
    50x20
    65x20
    80x20 (did 15 then took a few breaths then did 5 more)
    (Rest 1:30)

    Rev Band Hack Squat (Cybex)
    75 (machine) + Rev Light x8
    165 + Rev Light x8
    255 + Rev Light x6
    305 + Rev Light x4
    345 + Rev Light x6 (monster PR)
    (Rest 2-3 min)

    Leg Press (Cybex)
    280x8
    370x6
    460x4
    Dropset 550x4 + 460x4 + 370x8 (quads were seared lol)


    Loved the pre-exhaust with extensions before compound quad work because I poured more effort into them than when they’re at the end and it forced me to work harder on the compounds; yet I still hit a PR on my main movement of the day done 5th in the workout. I always do calves and leg curls first but this was the first time doing extensions first too.

    As I put in my last post this week was my first week back at Gold’s. I won’t be doing it for every workout because my home gym is good but I like getting out for now and going so I’ll rotate workouts I can do From home with the equipment I have and workouts I need more machines with at golds gym.

    Rev Band SSB Squats and Rev Band Hack Squats are very similar for me as both are incredibly difficult and hit my quads far better than regular barbell squats. I also can feel my quads work more with the Cybex leg Press at golds than my hammer strength one from home; but the hammer strength one is far more difficult which is funny. Either way I’ll enjoy both.
    Last edited by musclehead09; 06-13-2021 at 04:09 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

  22. #502
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1828
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    Tuesday June 15, 2021

    Pull Day

    Deficit Barbell Row (using 25’s instead of 45’s)
    45x10
    75x8
    95x6
    115x6
    135x4
    155x4
    175x4 (shown)

    Backoff set
    145x10 (shown)

    Pull-ups w/ Band Assist
    BW + Monster Mini x10,8 (first set shown)

    Backoff sets
    BW + Light Band x12,10 (first set shown)

    Incline Chest Sup DB Row
    40’s x12,10,8

    Barbell Curl
    45x8
    55x6
    65x4
    75x6

    Backoff set
    65x8

    Incline DB Curl
    25’s x8

    Backoff sets
    20’s x12,10
    15’s x12
    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. #503
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1828
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    Wednesday June 16, 2021

    Push Day (Shoulder Focused)

    Flat DB Bench
    15’s x10
    30’s x8
    45’s x8
    60’s x6
    70’s x4
    80’s x9 (shown; 1 more rep than last time)

    Backoff set
    60’s x12
    (Rest 3 min)

    Overhead Press
    65x6
    85x4
    95x6 (Shown)

    Backoff set
    75x10
    (Rest 3 min)

    Side Lateral
    5’s x25 + 10’s x15 + 20’s x10 (ascending; 20’s were partials )
    Rest 3 mins
    20’s x10 + 10’s x15 + 5’s x25 (descending/dropset; broke 5’s x25 into mini sets of 5-10). No partials this set)

    Incline Rear Swings (backwards)
    25’s x15,10,8
    (Rest 45 sec)

    Overhead Plate Raise
    25x15 + 6 + 4
    (Rest Pause; 20 sec breaks)

    Band Pushdown
    2 Red Minis 4 hands up 2x25 (2nd set shown)
    (Rest 3 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. #504
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1828
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    Friday June 18, 2021

    Leg Day (Glute/Ham Focus)

    Hack Calf Raise (2 sec top/5 sec bottom)
    90x10
    180x8
    270x7 (PR)
    (Rest 1 min)

    Rotary Calf Raise (2 sec top/5 sec bottom)
    90x15
    110x12
    130x8
    (45 sec rest)

    Cybex Lying Leg Curl
    50x10
    65x10
    80x10
    90x8
    (Rest 1-1:30)

    Backoff set
    75x12
    (Rest 2 min)

    Low Bar Squat
    45x5
    135x4
    185x3
    225x2
    275x1 (add belt)
    295x1
    315x3
    (Rest 3 min)

    Backoff set
    225x10
    (Rest 3 min)

    Trap Bar RDL
    60 (empty bar) x10
    150x8
    200x6
    240x2 (lost grip)
    240x5 (couldn’t hold onto trap bar; lost my straps yesterday but found them)
    (Rest 2-3 min)

    Walking Lunge
    BW + 25 lb plates x20 (per leg)
    BW only x20 (per leg)
    (Rest 3 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

  25. #505
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1828
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    Saturday June 19, 2021

    Pull Day

    Chest Sup T-Bar Row
    85x10
    110x8
    130x6
    145x4
    165x4 (harder than I wanted it to be)

    Backoff set
    130x10 (felt good)

    Lat Pulldown w/ 2 handles
    85x10
    100x8
    120x6
    140x4
    160x5

    Backoff set
    120x10

    Cable Row (Wide Neutral Grip)
    100x8
    115x6

    Machine Pullover
    80x8
    100x8
    (Best movement for lat stretch)

    Free Motion Curl
    35x10
    45x8
    60x10 (PR; 2 more reps than last time)

    Backoff set
    45x12

    HS Preacher Curl
    29x8
    49x6
    59x4
    64x6

    Backoff set
    49x10

    DB Hammer Curl
    Dropset 35’s x6 + 20’s x8 + 15’s 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

  26. #506
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1828
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    Sunday June 20, 2021

    Push Day (Chest Dominant)

    Rev Band Incline Smith Press
    135 + Rev Light x10
    185 + Rev Light x8
    205 + Rev Light x6
    225 + Rev Light x4
    (Rest 1-2 min)

    245 + Rev Light x6 (PR)
    (Rest 3 min)

    Flat DB Bench
    50’s x8
    65’s x6
    (Rest 1-2 min)

    80’s x almost 10 (went for 10 just couldn’t lockout my left arm. Being second in the workout this is good for me)
    (Rest 2 min)

    High to Low Cable Crossover
    30x12
    40x12
    50x10
    (Rest 1 min)

    60x8 (probably a PR; the one here is hard)
    (Rest 2 min)

    HS BTN Press
    100x8
    125x6
    150x4 (failed on 5)

    Arsenal Side Lateral
    20x10
    30x10
    Dropset 40x8 + 30x8 + 20x8 (both drops were mostly partials)
    (Rest 1-1:30 before Dropset)

    Rear Delt Cable X’s
    20x10
    30x10
    Dropset 35x8 + 25x8 + 15x8
    (Rest 1 min before dropset)

    Overhead Rope Pushdown
    30x12
    40x10
    50x8
    (Rest 1-2 min)

    HS Dip
    94x10 (facing outward)
    144x8 (facing inward)
    184x8 (facing inward)
    (Rest 1-1:30)
    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. #507
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1828
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    Wednesday June 23, 2021

    Legs (Quad Focus)

    Calf Press (2 sec top / 5 sec bottom)
    208x17
    228x10
    248x7
    208x8
    (Rest 1:30)

    Lying Leg Curl
    10x10
    20x10
    30x10
    40x8 (PR on my old rusted machine)
    (Rest 1-1:30)

    Backoff sets
    30x10
    20x15
    (Rest 2 min)

    Rev Band High Bar Squats
    135 + Rev Light x8
    185 + Rev Light x6
    225 + Rev Light x5
    275 + Rev Light x4
    (Rest 1:30-2:30)

    295 + Rev Light x3

    315 + Rev Light x8 (PR for this variant being high bar; when I was a lot fatter I could do low bar without bands for 315x12 but I’ll take this being high bar and a lot lighter)
    (Rest 3 min)

    HS Leg Press w/ Rev Band
    298 + Rev Light x10
    388 + Rev Light x8
    478 + Rev Light x6
    528 + Rev Light x6
    (Rest 2 min; Will never use rev band for this again probably but wanted to see how it felt)

    Leg Extension
    55x20
    70x20
    85x20 (15 took a few breaths then did 5 more. This is 5 more lbs than last time and at the end as a finisher versus beginning as pre-exhaust)
    (Rest 1:30)

    Massive quad pump after the extensions.
    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. #508
    Registered User musclehead09's Avatar
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    Age: 26
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    Friday June 25, 2021

    Pull Day + Extra Calves (may start doing some calves every workout because they’ve always been so small)


    Hack Calf Press (2 sec top/5 sec bottom)
    180x10,8
    (Rest 1 min)

    Donkey Calf Raise
    120x6
    (Rest 1 min)

    HS Lat Row
    57x10
    82x10
    97x8
    107x8
    (Rest 1-2 min)

    Mechanical Dropset
    127x8 standing + 127x8 kneeling (PR; did 7 reps on left arm standing, 8 on right)
    (Rest 3 min)

    Neutral Grip Chin
    BW 2x7
    (Rest 3 min)

    Cable Row
    85x10
    120x8
    (Rest 2 min)

    HS Shrug (3 count hold at top)
    225x10
    315x8 (PR)
    365x6 (PR)
    (Rest 2 min)

    Incline Machine Curl
    30x10
    50x8
    60x6
    70x4
    80x15 (PR)
    (Rest 1 min)

    Free Motion Cable Curl
    45x8
    60x6
    (Rest 1-1:30)

    Backoff set
    40x12
    (Rest 1:30)
    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. #509
    Registered User musclehead09's Avatar
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    Age: 26
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    Saturday June 26, 2021

    Push Day

    Rev Band Smith Flat Bench
    135 + Rev Light x10
    185 + Rev Light x8
    225 + Rev Light x6
    250 + Rev Light x4
    275 + Rev Light x6 (PR)
    (Rest 2-3 min)

    Backoff set
    225 + Rev Light x12
    (Rest 3 min)

    Incline DB Press
    50’s x8
    65’s 2x6
    (Rest 2-3 min)

    Incline Cable Fly
    30x12
    40x8
    (Rest 1 min)

    Backoff set
    35x10
    (Rest 2 min)

    One Arm Cable Side Lateral
    20x10
    30x10 (brutal PR)
    (Rest 1:30-2 min)

    Backoff set
    25x10
    (Rest 1-1:30)

    Mechanical Dropset/Superset
    Incline Rear Swing 20’s 2x10
    Incline Rear Lateral 20’s 2x10
    (Rest 1 min)

    Cross Body Pushdown
    20x15
    35x12
    50x8 (last 2-3 were partials)
    (Rest 1 min)
    Dropset
    40x8 + 30x8 + 20x8 (brutal pump)
    (Easily my favorite Pushdown variant)
    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. #510
    Registered User xRequiem's Avatar
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    xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000)
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    Glad to see you logging consistently again. Any plans on getting back into strength training? Got a promotion lined up after the degree or just getting it to make yourself more appealing on the market?
    trying to get strong again

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

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

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