Back From The Dead Again; Journey to Strong

[musclehead09]

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?

Thank you!

Right now I’m enjoying bodybuilding but yes I will eventually get back to strength training. The nice thing is getting stronger on certain things I used to be weak at (DB press variants, quad dominant squat variants, RDLs, etc) should help build me a base before transitioning back.

As for the degree it’s really just a checkbox for when I eventually try to become a SES in the govt.

[musclehead09]

Leg Day (Glute/Ham Focused) AM BW 168

Seated Calf Raise (2 sec top/5 sec bottom)
45x12
70x10
90x7-8
(Rest 1-1:30)

Donkey Calf Raise
120x8 (2 more reps than last time)
(Rest 1:30)

Cybex Seated Leg Curl
50x10
70x8
90x6
100x6 (10 sec hold first rep, last 2-3 reps were partials)

Backoff set
90x6 (10 sec hold on first and last rep; brutal)

Trap Bar RDL (Beltless)
135x10
185x8
225x6
275x4
315x6 (first 3 are RDLs, last 3 are deadlifts off the floor)
(Rest 2 min)

Regular Trap Bar DL (Beltless)
315x6 (did this since I couldn’t hold onto it for RDLs the entire first set)
(Rest 3 min)

Rev Band Pause Sumo Smith Squat (Beltless)
135 + Rev Light x6
225 + Rev Light x6
275 + Rev Light x6 (got deep here)
(Rest 2-3 min)

Walking Lunge
*Split Squat warmup 25’s x8 (per leg)
*Lunges BWx20 (per leg)

[musclehead09]

Wednesday June 30, 2021

Pull Day

HS Lat Pulldown (Underhand)
91x10
141x8
161x6
181x6

Backoff set
141x10

HS Iso Lateral Low Row
53x8
78x8
88x8
98x8
108x8
123x8

Machine Pullover
100x10
120x8 (disgusting lat pump)

Barbell Curl
45x8
60x6
75x10 (PR on pull day, done more on an arm only day)

Free Motion Curl
35x15
40x10

Rope Curl
30x12
35x8

[musclehead09]

Thursday July 1, 2021

Push Day

Incline Rear Lateral
15’s x30 + 25’s x10 (ascending)
Rest 3 mins
25’s x10 + 15’s x30 (descending)

Flat DB Bench
25’s x10
40’s x8
55’s x6
70’s x4
80’s x10 (sweet! 1 more rep than last time again; adding a rep every time I hit these. Once I hit 12 I’ll bump the weight up)
(Rest 1-2 min)

Backoff set
65’s x10
(Rest 3 min)

Seated DB Press
30’s x8
40’s x8
50’s x7 (2 more reps than last time)
(Rest 1-1:30)

Backoff set
40’s x8
(Rest 3 min)

Pec Dec Fly
85x10
100x8
Dropset 115x8 + 85x4 + 55x4
(Rest 1-1:30 prior to Dropset)

Arsenal Side Lateral
30x10
40x8
50x8 (10 more lbs than last time, 2 less reps)
Rest 1 min)

Backoff set
20x10
(Rest 30 sec)

HS Dip
94x10 (seated inward)
144x8 (seated outward)
184x8 + 4 + 2 (rest pause, seated outward)
(Rest 1-1:30 prior to rest pause set)

Overhead Rope Pushdown
30x10
40x10
Dropset 50x10 + 30x10 + 20x10 (2 more reps on each of these drops starting at the top w/ 50 than last time)
(Rest 45 sec prior to Dropset)

[musclehead09]

Friday July 2, 2021

Leg Day (Quad Focused)

Donkey Calf Raise (2 sec top/5 sec bottom)
100x10
120x10
140x10
(Rest 1-1:30)

Hack Calf Raise (2 sec top/5 sec bottom)
90x12,10
(Rest 1:30)

Icarian Lying Leg Curl
60x10
80x10
100x10
Dropset 110x8 + 80x8 + 50x8 + partials 80x8
(Rest 1-1:30)

Rev Band Cybex Hack Squat
165 + Rev Light x10
255 + Rev Light x8
305 + Rev Light x6
355 + Rev Light x4
375 + Rev Light x6 (PR)
(Rest 2-3 min)

Backoff set (Widowmaker)
255 + Rev Light x20 (PR; I almost puked and died lol. Hardest Widowmaker set ever)
(Rest 3 min)

Cybex Leg Press (preset)
110x15
150x12
190x10
(Rest 1-1:30)

Cybex Leg Extension
60x12
85x10
100x8-10
(Rest 1:30-2 min)

[musclehead09]

Saturday July 3, 2021

Pull Day

Chest Sup T-Bar Row
90x10 (1 plate)
115x8 (1 plate + 25)
135x6 (2 plates)
160x4 (2 plates + 25)
Dropset
180x4 (3 plates) + 135x6 (2 plates) + 90x10 (plate)

Free Motion One Arm Lat Pulldown
20x10
43x10
60x10 (super hard, couldn’t get another rep with a gun to my head)
68x8 (same difficult as last set)
(Rest 3 mins between last sets; 1-2 mins between warmups)

HS Low Row (2 Arms)
188x8
238x5

Backoff set
188x10

HS Preacher Curl
49x8
59x6
69x4
74x8 (PR; shown first before the lat Pulldowns but done after back work)
(Rest 1-2 min)

Backoff set
59x10
(Rest 3 min)

Free Motion Curl
40x10
57x4
60x8 (shown; relentlessly difficult after the preacher curls)
(Rest 1:30)

Rope Hammer Curl
42.5x10
52.5x6
Dropset 62.5x6 + 47.5x6 + 32.5x10

[musclehead09]

Tuesday July 6, 2021

Leg Day (Glute/Ham Focused)

Donkey Calf Raise (2 sec top/5 sec bottom)
120x10
Dropset 160x8 + 120x4 + 80x4
(Rest 1 min before dropset)

Seated Calf Raise (2 sec top/5 sec bottom)
45x10
(Rest 3 min after donkey calf raises)

Trap Bar Deadlift
135x5
225x5
275x3
315x3 (add belt)
345x1
365x6 (PR; for trap bar; done this before on a regular barbell)

Rest 3 min
315x10 (PR for trap bar; done this before on a regular barbell)

Cybex Seated Leg Curl
50x8
70x6
90x4
110x6

Rest 3 min
70x8

Cybex Glute Leg Press
190x10
280x10
370x10
460x10
550x10 (PR)

Walking Lunge
BWx20 per leg


Calves, Glutes and Hams are really coming through now. Calves are still small but leaner. Will be nice to add more mass once I go through another cutting phase. Bodybuilding definitely is making me happier appearance wise. I’m sure I’ll eventually powerlift again but bodybuilding training has been very fun.

[musclehead09]

Thursday July, 8 2021

Pull Day

HS One Arm Lat Row
57x8
82x8
102x6
127x4
137x8 (PR)

Backoff set
102x12 (PR)

HS Lat Pulldown
91x10
141x8
161x6

Cable Row (2 handles)
85x8
120x6
140x6

HS Shrug
315 2x8

Incline DB Curl
25’s x8
30’s x8 (PR)
25’s x8

HS Preacher Curl
54x10,6

[musclehead09]

Friday July 9, 2021

Push Day

Sternal Cable Press
30x10
60x8
90x8
(Rest 1-1:30)

110x6 (these were hard as heck actually. Good pump too)
(Rest 2:20-2:30)

80x8

Rev Band Incline Smith
135 + Rev Light x6
175 + Rev Light x6
205 + Rev Light x6
(Rest 1:30)

225 + Rev Light x5 (the last time I did these i did them first and hit 245x6. Sternal cable press was a big pre-exhaust which made me really feel my chest work)
(Rest 3 min)

185 + Rev Light x10

HS BTN Press
100x8
125x6
(Rest 1:30)

150x5 (1 more rep than last time)
(Rest 2 min)

125x7

DB Side Lateral
20’s x10
25’s x8-10
Dropset 30’s x6 + 15’s x10

Incline Rear Lateral
30’s x12 (PR)
35’s x8 (PR)
Dropset 40’s x8 + 20’s x12

Overhead Rope Pushdown (middle)
40x15
50x12
60x10
70x8
Rest 45 sec

80x15 (holy crap pump)
Rest 1:30

60x15 (my triceps felt were destroyed after this)

[musclehead09]

Quad Focused Leg Day (AM BW 171)

SSB Calf Raise (2 sec top/5 sec bottom)
61x10
91x8
111x10 (PR with the long holds/stretches)
(Rest 3 Min after top set)

61x12

Calf Press (2 sec top/5 sec bottom)
208x10

Lying Leg Curl
10x12
20x10
30x8
Dropset 40x10 + 20x10 + 10x10 + partials w/ 30x6
(monstrous PR as my old rusted lying leg curl machine is much more difficult than any other one I’ve tried. Previous best was just 40x8 for a regular set to failure)

Rev Band SSB Squat
151 + Rev Light x8
201 + Rev Light x6
241 + Rev Light x4
271 + Rev Light x3
291 + Rev Light x1
311 + Rev Light x8
(First 2 regular reps, all other reps hands on power rack making it similar to a Hatfield squat but without as much assistance as if I held onto a barbell. Either way monstrous PR as any Hatfield squat I’ve done before was far lighter. I sat down for 3-4 minutes after this set wondering if I was going to die lol)
(Rest 3 min)

HS Leg Press
208x10
298x8
388x6
478x8 (Huge PR. HS leg press machine is the most difficult. I like cybex but so happy I finally hit this weight on HS)
(Rest 1:30 - 2 min)

Leg Extension
60x20
75x20 (15 then 3 deep breaths then 5 more)
(Rest 1 min)


My calves have always been pathetic and quads decent. Making great strides to bring up my calves with the long Tempo and stretches.

[musclehead09]

Sunday July 11, 2021

Pull Day (Bicep Focused; AM BW 171)

Free Motion One Arm Lat Pulldown
30x10
60x10
90x8
110x8
130x8 (set PR)

Backoff set
110x10
(These 2 sets were some of the best that I’ve felt in my lats ever. Will keep this in my rotation)

Nautilus Pullover
100x6
120x9 (PR; my lats were toast)

Rear Delt Fly
90x10
110x10

Barbell Curl (where the fun began)
45x8
65x6
85x6 (failed on 7; 10 lbs off my old PR and I’m 35 lbs lighter currently after gaining 8-9 lbs back)

Backoff set
65x12

One Arm HS Preacher Curl
21.5 x8
26.5 x6
31.5 x8 (PR)

Incline Machine Curl
60x10
80x10
90x10 + 4 + 3 (rest pause; PR)


Happy my biceps are stronger after doing them post back work for months.

[musclehead09]

Took 4 days off and had some issues with my Crohn’s disease so good time for a Deload. Yesterday hit a push workout w/ 3 chest movements, 2 Delts, and 1 triceps. Just 1-2 working sets for each movement and only 1 set to failure. 3 reps off what I did last time on DB Bench only hitting 80’s x7. Should come back quick.

Legs today I went very low volume and hit a rev band low bar squat single at 365 + Rev Light band. Hit calves and leg curls before that. Hit 1 single set of Split squats after. Some back + Bis tomorrow then I’ll resume my next training block come tuesday.

[musclehead09]

Sunday July 18, 2021

Pull Day (early end of Deload; fantastic workout today)

Nautilus Pullover
60x10
80x8
100x6
120x6 (add belt)
130x6 (PR)
100x8

Neutral Grip Lat Pulldown
85x8
115x6
145x8 + 4 + 2 (rest pause; 12-15 deep breaths)

Barbell/Yates Row
45x8
135x6
155x4
185x6 (best I’ve done in a year and a half; best ever was 225x6 in 2019 weighing 200)

Cable Row (dual handles)
85x8
120x6

Trap Bar Deadlift
135x5
225x4
315x3
365x1-2
405x3 (PR!)

Cybex Preacher Curl
50x8
70x6
80x6 (PR)

Incline Machine Curl
70x8
90x5
100x10 (PR)


Put lat work first followed by rows then finished with some deadlifts. Phenomenal workout today. Rest tomorrow then start my next mesocycle (technically started early today)

[musclehead09]

Hit some good workouts lately and started a new split

Chest & Biceps + Abs
Legs (calves included)
Cardio/Rest
Shoulders & Triceps + Abs
Back + Calves
Cardio/Rest

Ran through one cycle so far this past week and it was great. Hit a PR on Rev band incline smith with 250 + Rev Light x4 and 225 + Rev Light x8. Hit a One Arm HS Lat Row at 147 (3 plates) for 5. Also Leg Pressed 510x8 on my first leg day of the rotation.

Changed my profile pic to a back shot for the first time ever. Very satisfied with how my back has been changing. If I notice any regression I can always revert back to PPL.

[musclehead09]

So it’s been over 2 months going on 3 but I’ve had the best consistency over this time than in a long while. I train for 45-60 mins between 5am and 7am during the week and between 9-11am on weekends; typically lifting ~5x a week but some weeks I lift 6x if I’m feeling great.

My core split for the most part remains the same (Push/Pull/Legs). I’ve gotten back up to 177 but my pant size is still down to 34” from a high of 40” at 200-205. I’d like to start logging again as I’m getting back towards my best numbers ever on some key hypertrophy movements. I’ve been bodybuilding the whole time. For my main leg movements I’ve used reverse band hack squats and trap bar deadlifts + RDLs (separate days) with a good amount of isolation work. I just added some barbell and SSB squats along with conventional deadlifts back in as testers but they aren’t a focus still.

[musclehead09]

Saturday October 9, 2021

Push Day (Chest Focused)

Flat DB Bench
35’s x10
50’s x8
65’s x6
80’s x4
90’s x8
Backoff set - 70’s x10

Incline BB Bench
45x6
95x6
135x4
155x6

Seated Cable Fly
40x8
50x6
60x4
70x10 (PR)

Cable One Arm Side Lateral
10x12
20x8
30x12 (PR)
Backoff set - 25x12

Incline Rear Lateral
35’s 2x10

Cross Body Pushdown
20x12
30x10
40x8
Dropset 50x8 + 35x6 + 20x8 (PR)

Standing Calf Raise (Body Master; 2 sec top/5 sec bottom)
85x10
100x8
115x8-9


Only 10 lbs away per DB for my old PR on Flat DB Bench but weighing 25ish lbs less! Incline done first last week and hit 175x5; 175x4 the week before that.

[musclehead09]

Sunday October 10, 2021

Leg Day (Glute/Ham Focused w/ Heavy Squats)

Seated Calf Raise (2 sec top/5 sec bottom)
45x12
70x10
90x10
115x10 (PR)

Cybex Seated Leg Curl
50x10
75x8
95x6
110x10 (PR)
Backoff set - 85x10

Low Bar Squat
45x5
135x5
185x5
225x4
250x3 (add belt)
275x1
300x6

RDL
135x8
225x4
275x10 (heck of a set)

Cybex Glute Leg Press
370x8
460x6
550x6

[musclehead09]

Monday October 11, 2021

Pull Day

HS Lat Pulldown
91x10
121x8
151x6
171x4
181x8 (huge PR on this machine; been using other Pulldown machines that are much easier/lighter like Nautilus up to 230x8-10)
Backoff set - 141x10

Chest Sup T-Bar Row
Bar + 45x8
Bar + 90x6
Bar + 115x5 (failed on 6)

Cable Row (Wide Grip)
100x8
115x8

One Arm DB Preacher Curl
25x8
30x8 (PR since injuring my bicep earlier this summer)

Face Away Cable Curl
30x10
40x8
50x6
60x4
70x7

Rope Curl
50x10
70x10
90x10
100x10 + 4 + 3 (rest pause; PR)

V-up
BWx20,15,12,10

[musclehead09]

Wednesday October 13, 2021

Push Day

Incline BB Bench
45x10
95x8
135x6
155x4
175x3 (2 less reps than last time)
Backoff set 155x10 (1 more rep than last time)

HS Wide Grip Bench
92x8
142x6
182x4
232x8
(Great machine, hand/arm path squeezes the pecs)

Seated Cable Fly
40x10
50x8
60x12 (1 more rep than last time)
Backoff set - 50x12

Cybex Shoulder Press
50x10
70x10
90x8
110x8

Arsenal Side Lateral
20x10
40x8
50x6
60x8 (PR)
Backoff set - 50x8

Cross Body Pushdown
25x12
35x10
45x11

Overhead Rope Pushdown
40x8
50x6

[musclehead09]

Thursday October 14, 2021

Leg Day (Quad Focus)

Standing Calf Raise (2 sec top/5 sec bottom)
85x8
115x6
130x6

Seated Calf Raise (2 sec top/5 sec bottom)
70x10
90x8
115x6

Icarian Lying Leg Curl
80x10
100x10
120x8
140x8 (PR)

Body Master Leg Extension
100x12
120x10
140x8
160x6
170x12 (PR)

Cybex Hack Squat
165x8
215x6
255x6
(Had been doing reverse band hacks with 345 + rev light up to 10 reps. I want to get there without rev band now)

Cybex Leg Press
370x8
460x6
550x4
640x5 (5 reps off my best but after the leg extension PR and hacks I’ll take this)
Backoff set - 460x16 (1 more rep than last time)

[musclehead09]

Friday October 15, 2021

Pull Day

One Arm HS Lat Row
57x10
102x8
127x6
147x4
172x6 (gigantic PR)
Backoff set - 147x12 (tied PR)

Chin-up
BWx10
25 lbs assisted x10

HS Shrug (3 sec hold)
225x10
315x8
365x6

Cable Rear Delt Fly
25x12
35x10
45x8

Face Away Cable Curl
30x8
45x6
60x4
70x8 (PR)

DB One Arm Preacher Curl
20x8
30x10 (PR)
Backoff set - 25x10

Cable Crunch
70x12
85x10
100x6

[musclehead09]

Saturday October 16, 2021

Push Day

Flat DB Bench
35’s x10
50’s x8
65’s x6
80’s x4
90’s x6 (failed 7 due to a misgroove on 5th rep and the 7th that I failed on. Had 8 last week but no big deal. Little too much chest volume this week with how hard I’m pushing intensity tho considering the 2 Push days were only 3 days apart so I’ll fix that)

Seated Cable Fly
50x8
60x6
70x8

Cybex Shoulder Press
50x10
70x8
90x6
110x4
130x10 (PR; shoulder strength was up today since I focused more on chest 3 days ago)

One Arm Cable Side Lateral
10x12
20x8
30x12 (PR)

Overhead Front Raise
25x15
35x8

Rope Pushdown
30x12
40x10
50x8

[musclehead09]

Sunday October 17, 2021

Leg Day (Glute/Ham Focus)

Seated Leg Curl
50x10
70x8
90x6
110x12 (PR)

Conventional Deadlift
155x6
265x4
310x3
331x1
351x5

Stiff Legged Deadlift
265x8

Glute Leg Press
370x8
460x6
550x4
640x3
730x5 (PR)
Backoff set - 600x15 (PR)

Ab Superset
V-up BW 2x10
Side Twist BW 2x10 (per side)

[musclehead09]

Tuesday October 19, 2021

Pull Day (Bicep Focused)

One Arm Lat Pulldown
60x10
90x8
110x6
130x12 (PR)
Backoff set - 100x12

Nautilus Pullover
80x8
110x6
130x8 (PR)
Backoff set - 100x12

One Arm DB Preacher Curl
20x8
25x6
30x12 (PR)
Backoff set - 20x12

Face Away Cable Curl
40x8
50x6
60x4
70x9 (PR)

HS Preacher Curl
49x10
54x8
(This is the machine I almost tore my bicep on. Made sure seat was high enough so the stretch wasn’t exaggerated and weight was lighter to start)

[musclehead09]

Wednesday October 20, 2022

Push Day (Delt/Tri Focus)

Incline Rear Lateral
25’s x12
30’s x10
35’s x12 + 5 + 3 (rest pause)
35’s x10 + 5 + 3 (rest pause)

Seated Military Press
55x8
85x6
105x4
125x5

Arsenal Strength Side Lateral
20x10
40x8
50x6
Dropset 60x10 + 30x8 (PR)

Cross Body Pushdown
30x10
40x8
50x10 (PR)

Overhead Rope Pushdown
40x8
50x8

Football Bar CG Bench Press
43x8
93x6
133x5
183x5

Pec Dec Fly
100x8
130x6
160x8

[musclehead09]

Thursday October 21, 2021

Leg Day (Quad Focus)

Standing Calf Raise (2 sec top/5 sec bottom)
100x6
160x6
200x7 (half ROM w/ full stretch
200x6 (half ROM w/ full stretch)
120x7 (full ROM)
120x6 (full ROM)

Cybex Leg Extension
90x12
120x10
150x8
180x12 (big PR)

Cybex Leg Press/Squat Press
460x8
550x6
640x4
700x10 (big PR)

Arsenal Pendulum Squat
45x6
95x5
135x5 (this machine was made by the devil. Hardest squat variation out there. Felt like 315-365 would on barbell squats but Felt it in my quads more than any other squat)

Nautilus Lying Leg Curl
50x10
70x8
90x6 + 6 partials

Cable Crunch
80x8
100x8 (PR)

[musclehead09]

Friday October 22, 2021

Pull Day (Back Focus)

One Arm HS Lat Row
57x10
102x6
127x6
147x4
172x10 (PR)

Chin-up
BW 2x8

Cable Row (MAG Grip)
100x8
130x8
145x6
Backoff set - 115x10

Pinwheel Curl
25’s x10
30’s x8
35’s x12 (PR)

Cybex Preacher Curl
50x6
60x6
Dropset 70x6 + 50x6

Seated Calf Raise (2 sec top/5 sec bottom)
90x10 + 5 + 3

[musclehead09]

Saturday October 23, 2021

Push Day

Incline BB Bench
45x10
95x8
135x6
155x3
165x7

Seated Cable Fly
50x10
60x6
70x12 (PR)

Cybex Shoulder Press
90x8
110x6
135x8 (PR)

One Arm Cable Side Lateral
25x8
30x6
35x10 (PR), x8 (PR)

Bent Over Lateral
25’s x12
30’s x10
35’s x8
40’s x15 (PR)

V-Bar Overhead Pushdown
30x12
50x8
60x12 + 6 + 3 (PR; rest pause)

[musclehead09]

Sunday October 24, 2021

Leg Day (Glute/Ham Focus)

Donkey Calf Raise
100x8
160x6
200x8-9 (PR; half ROM, full stretch)
220x8 (PR; half ROM, full stretch)
Backoff set - 120x8 (full ROM)

Cybex Seated Leg Curl
55x10
80x8
100x6
115x8 (PR)

Low Bar Squat
45x5
135x5
185x4
225x3
275x2
315x6

Backoff - Pause Squat 225x6

RDL
135x6
225x4
295x6

V-up
BW 3x20

[musclehead09]

Tuesday October 26, 2021

Pull Day (Bicep Focus)

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

Nautilus Pullover
100x6
130x10 (PR)
Backoff set - 110x10

One Arm Preacher Curl
25x8
30x5
35x6 (forced last rep)

Face Away Cable Curl
40x8
50x6
60x4
70x10 (PR)
Backoff set - 50x10

Barbell Curl
45x8
65x5
Dropset 85x5 + 65x5 + 45x8