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  1. #571
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,561
    Rep Power: 1883
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    musclehead09 is offline
    Sunday December 5, 2021

    Biceps/Calves/Abs

    One Arm Preacher Curl
    20x8
    30x6
    40x2 + 2 partials
    Backoff set - 30x12 (PR)

    Barbell Curl
    45x6
    65x6
    95x6 (tied old PR; but second in the workout after 2 sets to failure on one arm preacher curls makes this a PR actually)
    Backoff set - 80x8

    DB Hammer Curl
    35’s x8
    40’s x6
    45’s x4
    50’s x6 (PR)

    Face Away Cable Curl
    40x8
    50x8
    60x8
    70x6

    Donkey Calf Raise
    100x10
    140x8
    180x6
    220x8 (PR)

    Crunch
    BWx25,20
    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. #572
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,561
    Rep Power: 1883
    musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is 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
    Monday December 6, 2021

    Chest & Tris

    Decline Bench Press
    45x10
    135x8
    185x6
    225x5 (tied PR)
    Backoff set - 200x8 (PR)

    HS Wide Flat Bench
    98x8
    188x6
    278x6

    Incline DB Fly
    40’s x8
    50’s x6
    60’s x8 (huge PR)

    Seated Cable Fly
    60x6
    70x8
    Backoff set - 50x10

    Overhead Rope Pushdown
    40x12
    50x8
    60x6

    Seated DB OH Ext
    60x8
    75x6
    85x8 (big PR)

    One Arm Pushdown
    20x10
    40x8
    50x4 + 4 forced reps
    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. #573
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,561
    Rep Power: 1883
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    musclehead09 is offline
    Wednesday December 8, 2021

    Leg Day (Quad Focus)

    Seated Calf Raize
    45x12
    70x8
    90x6
    135x10 + 4 + 2 (PR)
    Backoff set - 115x8

    Icarian Lying Leg Curl
    80x12
    110x10
    140x8
    160x9 + 80x9 + 160x5 partials (PR)

    Cybex Leg Extension
    90x10
    130x8
    170x8
    200x6
    225x12 (PR)

    High Bar Squat
    45x8
    135x8
    185x6
    225x4
    275x6 (2 more reps than last time and with more pre-exhaust work)

    Cybex Leg Press
    370x8
    550x6
    600x8
    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. #574
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,561
    Rep Power: 1883
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    musclehead09 is offline
    Thursday December 9, 2021

    Shoulders & Back

    Rear Delt Fly
    70x12
    90x10
    110x8
    130x8 (1 partial) + 3 + 2 (PR; rest pause)
    Backoff set 105x12 + 4 + 3 (rest pause)

    Seated Military Press
    45x8
    95x6
    115x4
    135x7 (PR)
    Backoff set - 115x8

    Cable Side Lateral
    20x8
    25x0
    20x6
    (Used a different cable system today than usual as others were taken and this was far more difficult)

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

    Wide Grip Lat Pulldown
    70x10
    100x8
    140x6
    180x5
    Backoff set - 160x6

    Yates Row
    135x8
    165x6
    185x4
    205x8 (Close to an old PR)

    Cable Row (Dual Handle)
    85x8
    120x8
    140x8
    Lifetime PR's

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

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

  5. #575
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,561
    Rep Power: 1883
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    musclehead09 is offline
    Friday December 10, 2021

    Arm Day

    Hammer Curl
    25’s x8
    30’s x8
    40’s x6
    50’s x8 (PR)

    Cybex Preacher Curl
    50x8
    65x6
    80x8 (PR)
    Backoff set - 70x8

    Incline DB Curl
    25’s x8
    30’s x10 (close to a PR)

    Cybex Eagle Fly
    80x10
    110x6
    140x5 (failed 6)

    CGBP
    45x8
    135x6
    185x4
    205x6

    Seated DB OH Ext
    60x8
    75x6
    90x7 (huge PR)

    One Arm Pushdown
    30x10
    50x8 (gigantic PR)
    60x3 + 3 assisted/forced (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. #576
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,561
    Rep Power: 1883
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    musclehead09 is offline
    Saturday December 11, 2021

    Leg Day (Glute/Ham Focus)

    Standing Calf Raise
    85x8
    115x6
    145x4
    160x9 (PR)

    Calf Press
    190x10
    280x8
    370x10 (PR)

    Glute Leg Press
    370x10
    460x8
    640x6
    730x4
    820x7 (PR on this machine)

    Trap Bar RDL
    135x6
    225x5
    315x3
    405x4 (1 rep shy of tying PR but this is a PR for being done after leg presses)

    Seated Leg Curl
    70x8
    100x6
    130x5 (failed 6)

    Leg Extension
    100x10
    150x8
    190x6
    230x8 (PR)
    Lifetime PR's

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

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

  7. #577
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,561
    Rep Power: 1883
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    musclehead09 is offline
    Sunday December 12, 2021

    Back & Shoulders

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

    One Arm DB Row
    65x8
    80x6
    90x6
    100x8 (tied old PR)

    Nautilus Pullover
    100x6
    120x4

    Seated DB Press
    35’s x8
    45’s x6
    55’s x4
    60’s x7 (close to a PR I think)

    Cable Side Lateral
    20x10
    30x8
    40x10 (huge PR)

    Bent Over Lateral
    30’s x10
    40’s x8
    50’s x10

    DB Shrug
    100’s x10 (PR)
    110’s x6 (huge 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

  8. #578
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,561
    Rep Power: 1883
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    musclehead09 is offline
    Tuesday December 14, 2021

    Chest & Arms

    One Arm Preacher Curl
    20 x10
    30 x8
    35 x9 + 1 forced (PR?)
    Backoff set 25x15 (easy PR)

    Incline Machine Curl
    90x8
    110x6
    130x10 (PR)
    Backoff set 120x10

    Incline BB Bench
    45x8
    95x8
    135x6
    150x6
    165x5
    170x4

    Flat HS Wide Bench
    92x8
    182x8
    232x6
    272x7 (failed 8) + 1 (failed 2) [rest pause]

    Incline DB Fly
    40’s x8
    55’s x8

    Cable Crossover (Low to High)
    30x10
    40x10
    50x8
    60x10

    Straight Bar Pushdown
    50x10
    60x8
    70x10 (PR)

    Lying Tri Extension
    71x8
    81x6


    Nasty pump. Delts we’re still fatigued from Sunday but good workout.
    Lifetime PR's

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

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

  9. #579
    Registered User SepzorR's Avatar
    Join Date: Jul 2021
    Age: 52
    Posts: 7
    Rep Power: 0
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    SepzorR is offline
    What does HS stand for man?
    Reply With Quote

  10. #580
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,561
    Rep Power: 1883
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    musclehead09 is offline
    Originally Posted by SepzorR View Post
    What does HS stand for man?
    It’s Hammer Strength. The great thing about Hammer Strength chest machines are they converge as you press (your hands move towards each other like you can with dumbbells but with better bracing) so the pecs are fully activated.
    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. #581
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,561
    Rep Power: 1883
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    musclehead09 is offline
    Wednesday December 15, 2021

    Leg Day

    Standing Calf Raise
    100x8
    140x6
    180x8 (PR)

    Seated Calf Raise
    90x10 + 5 + 3 (rest pause)

    Cybex Leg Extension
    90x12
    130x10
    170x8
    200x6
    230x10 (PR)

    High Bar Squat
    45x8
    135x8
    185x6
    225x6
    275x8 (2 more reps than last time; in 3 workouts I’ve gone from 4 reps to 8 reps)

    Leg Press (Quad focused)
    460x8
    640x6
    820x4
    Backoff set - 730x8

    Seated Leg Curl
    70x10
    90x8
    110x6
    130x5

    DB RDL
    80’s x8
    100’s x8 (much better form on these than before; great stretch to end the workout and hams looked good pumped)
    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. #582
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,561
    Rep Power: 1883
    musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is 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 December 17, 2021

    Back & Shoulders

    HS Lat Pulldown
    91x8
    141x8
    161x6
    181x6
    191x6 (PR)

    Yates Row
    45x8
    135x8
    185x6
    205x6
    225x4 (2 reps shy PR)
    185x12 (PR)

    Cable Rear Delt Flys
    20x12
    30x10
    40x10
    50x10
    Dropset 60x7 + 30x10 + 15x10 (PR)

    Seated Military Press
    45x8
    95x6
    115x4
    135x5

    DB Side Lateral
    20’s x10
    30’s x8
    Dropset 40’s x8 + 20’s x8 + 10’s x8 (PR)

    DB Shrug
    100’s x8
    115’s x8 (PR)

    Cable Crunch
    60x10
    85x8
    100x10 (PR)
    Lifetime PR's

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

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

  13. #583
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,561
    Rep Power: 1883
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    musclehead09 is offline
    Saturday December 18, 2021

    Arms + Chest

    Pinwheel Hammer Curl
    25’s x8
    30’s x8
    40’s x8
    45’s x8 (PR)

    Barbell Curl
    45x8
    65x6
    95x6 (tied PR again)

    Cybex Preacher Curl
    50x8
    65x6
    Rest Pause 80x8 + 3 + 1 (PR)

    Face Away Cable Curl
    30x10
    40x8
    50x6
    Dropset 60x10 + 30x10 + 15x10 (PR)

    Straight Bar Pushdown
    50x10
    60x8
    70x12 (PR)

    Seated DB OH Extension
    65x8
    80x6
    90x7 (failed 8; PR)

    Dips
    BWx8
    BW + 25 x8
    BW + 45 x1 + BWx12

    One Arm Pushdown
    30x10
    50x6 + 4 forced reps (PR)

    Pec Dec Fly
    100x8
    130x6
    145x8


    Arms are up to 16” pumped which was an end of year goal. Typically I have a half inch difference between pumped and cold.
    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. #584
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,561
    Rep Power: 1883
    musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is 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
    Monday December 20, 2021

    Leg Day (Glute/Ham Focus)

    Cybex Lying Leg Curl
    50x10
    70x10
    90x10
    Dropset 110x6 + 70x6 + 30x6 (PR)

    Cybex Leg/Squat Press (Glute Focused)
    370x10
    550x8
    730x6
    910x4
    1020x6 (massive PR)
    Backoff set - 910x8 (another massive PR)

    Cybex Leg Extension
    90x10
    130 2x8 (adjuster pad on second set)
    185x6
    230x9
    Backoff set - 185x10

    DB RDL
    80’s x8
    100’s x12 (PR; no straps either)

    Seated Calf Raise
    90x8
    135x11 (PR)
    Backoff set - 115x12 (PR)
    Lifetime PR's

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

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

  15. #585
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,561
    Rep Power: 1883
    musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is 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 December 22, 2021

    Push Day (Chest/Shoulder Focus)

    Incline BB Bench
    45x8
    95x8
    135x6
    155x4
    170x5

    Flat HS Bench
    97x8
    147x6
    187x5
    Backoff set - 167x6

    Incline DB Fly
    40’s x10
    50’s x8
    60’s x8 (Tied PR)

    High to Low Cable Crossover
    40x12
    60x10
    80x8 (PR)

    Incline Rear Swing
    20’s x12
    30’s x10
    40’s x12 (PR)

    One Arm Cable Side Lateral
    20x12
    30x10
    40x8
    50x6 (last 4 partials; PR)

    Cybex Shoulder Press
    70x8
    90x6
    Dropset 115x5 + 95x3 + 75x3

    Overhead Rope Pushdown
    4 plates x10
    6 plates x10
    8 plates x8 (failed 9; 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

  16. #586
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,561
    Rep Power: 1883
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    musclehead09 is offline
    Friday December 24, 2021

    Back Day

    One Arm Lat Pulldown
    4 plates x10
    6 plates x8
    Backoff set - 5 plates x8

    Yates Row
    45x8
    95x8
    135x6
    185x4
    225x1 (failed on 2 due to grip giving out without straps. Rows are much harder than deadlifts to hold on with a double over grip)
    Backoff set - 185x6

    One Arm HS Seated Row
    57x8
    102x8
    127x6
    147x6 (PR; more difficult than bracing with my hand while standing so this is a new movement done for the second time)

    Straight Arm Pulldown (w/ long rope)
    4 plates x10
    6 plates x8
    8 plates x10 (huge PR)
    Backoff set - 7 plates x12 (huge PR)

    Bent Over Lateral
    40’s x8
    50’s x12 (PR)

    Trap Bar Stiff Legged Deadlift (no belt or straps)
    135x6
    225x5
    315x4

    Hyperextensions
    BWx8
    BW + 45 x8
    BW + 45 x10 (PR)

    DB Shrug
    100’s x10-12 (no hold due to no straps)
    Backoff set - 90’s x12 (small hold at top)
    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. #587
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,561
    Rep Power: 1883
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    Sunday December 26, 2021

    Arm Day

    Pinwheel Hammer Curl
    25’s x8
    35’s x8
    40’s x8
    45’s x8 (tied PR)

    EZ Bar Preacher Curl
    51x8
    71x6
    76x5

    EZ Bar Curl
    76x6
    91x4 + 2 forced reps (this was barbaric)

    Face Away Cable Curl
    40x10
    60x6
    Dropset 70x8 + 40x8 + 20x8 (PR)

    Straight Bar Pushdown
    45x12
    60x10
    75x8
    Dropset 90x8 + 60x8 + 30x8 (PR)

    CGBP
    45x8
    135x6
    185x4
    205x3
    Backoff set - 135x15

    Seated DB OH Extension
    60x8
    75x6
    90x7 (failed 8; tied PR)

    One Arm Pushdown
    20x12
    40x10
    60x6 + 2 forced reps (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

  18. #588
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,561
    Rep Power: 1883
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    Monday December 27, 2021

    Leg Day

    Donkey Calf Raise
    80x10
    140x8
    160x6
    180x13 (PR)

    Seated Calf Raise
    90x8
    140x6
    Backoff set - 110x8

    Precor Leg Extension
    80x12
    110x10
    140x8
    170x8
    200x6
    230x6
    245x12 (PR; whole stack)

    Elitefts Leg Press
    190x10
    370x8
    550x4

    Cybex Hack Squat
    165x8
    255x8
    Backoff set- 215x12

    Strive Lying Leg Curl
    25x10
    50x10
    75x8

    DB RDL
    100’s x5,3 (grip gave out both times; thicker handles and no straps)

    Precor Abdominal
    50x10
    70x10
    90x10


    So I slightly sprained my knee for the first time in 8 years yesterday. It still hurt today but lifting actually made it feel better thankfully.
    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. #589
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,561
    Rep Power: 1883
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    Tuesday December 28, 2021

    Chest & Shoulders

    Decline BB Bench
    45x8
    135x8
    185x6
    205x6
    225x6 (PR; 1 more rep than last time. I did 225x10 flat bench a long time ago but never did decline until the last couple mesocycles. This was more of a slight decline today)

    Incline DB Bench
    60’s x8
    70’s x6

    Cybex Chest Press
    95x8
    135x8

    Weighted Dip
    BWx8
    BW + 25 x8
    BW + 45 x7 (PR)

    Low to High Cable Crossover
    40 2x8 (adjusted cable height on second set)
    50x8
    Backoff set - 40x12
    (First time doing low to high crossovers and loved it. Always did high to low but worked that part of the chest with 2 movements today)

    Cybex Shoulder Press
    70x8
    90x8

    DB Side Lateral
    25’s x10
    35’s x6
    40’s x10 (PR but form was a little loose)
    Backoff set - 30’s x12 (tightened up form)

    Mechanical Dropset
    Rear Delt Swing into Rear Delt Row
    20’s x12
    30’s 2x10 (this burned like crazy. Best I’ve ever felt my rear Delts work thanks to Paul Carter’s recommendation)
    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. #590
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,561
    Rep Power: 1883
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    Thursday December 30, 2021

    Back Day

    HS Lat Pulldown
    91x8
    141x8
    161x6
    181x6
    201x5 (PR)
    Backoff set - 181x8

    Yates Row
    45x8
    135x8
    165x6
    195x6
    225x7 (PR)

    One Arm HS Row
    57x8
    102x8
    127x6
    152x4 (PR for seated)

    Nautilus Pullover
    80x8
    110x8
    140x6

    Rack Pull (below knee)
    135x8
    225x6
    315x4
    405x1

    Weighted Hyper
    BWx8
    BW + 45 x11 (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

  21. #591
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,561
    Rep Power: 1883
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    Friday December 31, 2021

    Arms & Calves

    Barbell Curl
    45x8
    65x8
    75x6
    85x4
    95x8 (PR)

    Cybex Preacher Curl
    50x8
    65x6
    80x9 (PR)
    Backoff set - 70x10

    Seated DB Curl
    20’s x10
    30’s x8
    35’s x5 (failed 6)
    Backoff set - 25’s x8

    HS Dip
    94x8
    144x8
    184x6
    234x8 (PR)

    Lying Triceps Extension
    50x8
    70x6
    90x4
    100x5 (negatives + CGBP; too heavy)
    Backoff set - 80x8

    Straight Bar Pushdown
    50x8
    70x6
    80x6 (PR)
    Backoff set - 60x10

    Standing Calf Raise
    100x8
    130x8

    Seated Calf Raise
    90x8
    115x8
    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. #592
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,561
    Rep Power: 1883
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    Saturday January 1, 2022

    Life Fitness Leg Extension
    100x10
    130x10
    160x8
    190x8
    220x6
    250x6 (PR)
    280x8 (huge PR)

    High Bar Squat
    45x8
    135x8
    185x6
    225x6
    275x1
    315x2

    Dynamic Leg Press
    2 plates x10
    4 plates x8
    6 plates x4
    Backoff set - 5 plates x6

    Paramount Seated Leg Curl
    55x10
    90x10
    115x10
    130x10 + 6 partials (PR)

    Magnum Lying Leg Curl
    60x10
    80x8
    Dropset 100x6 + 70x4 + 40x5

    Walking Lunge
    BWx10 per leg
    30’s x10 per leg


    Insane workout. Quad pump was crazy from the beginning.
    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. #593
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,561
    Rep Power: 1883
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    Sunday January 2, 2022

    Chest Day

    Flat DB Bench
    40’s x10
    55’s x8
    65’s x8
    80’s x6
    90’s x6 (failed 7)

    Incline Smith Press
    105x6
    155x6
    175x3
    (I’m calculating the bar as 15 lbs)

    HS Wide Flat Bench
    92x8
    182x8
    232x6
    Dropset 272x10 (massive PR) + 182x8 + 92x10

    Seated Low to High Cable Fly
    50x10
    60x8
    70x6

    Decline DB Fly
    45’s x10
    60’s x6

    Hack Calf Press
    90x12
    180x10 + 5 + 3 (rest pause)


    Unleashing my inner bodybuilder lol. I’ll revert back to PPL eventually but enjoying a bro split type routine with slightly higher frequency cycling through 4-5 workouts 5-6x a 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

  24. #594
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,561
    Rep Power: 1883
    musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000)
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    Tuesday January 4, 2021

    Back Day

    One Arm Lat Pulldown
    60x8
    90x8
    120x6
    150x6
    180x5 (PR)
    Backoff set - 160x6 (PR)

    Machine T-Bar Row
    45 + Machine x8
    90 + Machine x8
    115 + Machine x6
    135 + Machine x5 (PR)

    One Arm HS Lat Row
    57x8
    102x8
    147x6
    192x7 (PR)

    Straight Arm Pulldown
    40x8
    60x6

    Rack Pull (Below Knee)
    135x6
    225x5
    315x4
    405x2

    Weighted Hyper
    BWx10
    BW + 45 x12 (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

  25. #595
    Registered User IndigoFree's Avatar
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    Age: 52
    Posts: 1
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    I like the years long progression
    Reply With Quote

  26. #596
    Registered User musclehead09's Avatar
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    Age: 27
    Posts: 4,561
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    Originally Posted by IndigoFree View Post
    I like the years long progression
    Thank you! Transitioned from powerlifting to bodybuilding last year so PRs are coming easy on movements I didn’t really do before but that’s also going to help me if/when I transition back to powerlifting.
    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. #597
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,561
    Rep Power: 1883
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    Wednesday January 5, 2022

    Shoulders & Abs

    HS Rear Delt Fly
    55x12
    85x10
    115x8
    145x10 (PR)
    Backoff set - 130x10

    Nautilus Shoulder Press
    70x8
    90x8
    110x6
    130x6
    150x6
    170x6 (neutral)
    190x6 (neutral)
    Backoff set - 170x8 (overhand)
    Never used this machine before but felt good

    DB Side Lateral
    20’s x10
    30’s x8
    35’s x6
    Backoff set - 25’s x12

    One Arm Cable Side Laterl
    20x8
    30x6
    Dropset 40x8 + 20x6 + 10x6

    Incline Rear Swing
    20’s x10
    30’s x8
    35’s x8

    Overhead Plate Raise
    45x8
    Backoff set - 35x8

    Cable Crunch
    70x10
    90x8
    100x6
    Lifetime PR's

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

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

  28. #598
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,561
    Rep Power: 1883
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    Thursday January 6, 2021

    Arms & Calves


    Seated DB Curl
    25’s 2x8
    35’s x6
    Mechanical dropset:
    40’s x4 (seated) + 40’s x2 (standing)

    EZ Bar Curl
    50x8
    70x8
    80x6
    90x8 (PR)
    Backoff set - 80x10 (PR)

    Cybex Preacher Curl
    50x8
    60x8
    70x6
    80x6 + 60x3 + 50x3 (Dropset)

    Straight Bar Pushdown
    40x10
    50x8
    60x8
    70x6
    85x7 (PR)

    Seated DB OH Ext
    65x8
    80x6
    90x8 (PR)

    HS Dip
    94x8
    184x8
    234x9 + 3 + 1 (Rest Pause; PR)

    Standing Calf Raise
    100x8
    130x6
    160x6
    Backoff set - 115x6 + 85x4 + 55x3 (Dropset)
    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. #599
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,561
    Rep Power: 1883
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    Legs last night was terrible; I should’ve waited for today. Nothing special, just hit extensions, hacks, leg presses (with a Backoff of 550x15 which was nice), seated + lying leg curls and seated calf raises 145x6 for a PR. The extensions and hacks were incredibly difficult compared to usual. But my back workout today was nice.


    Saturday January 8, 2022

    Back & Abs

    HS Lat Pulldown
    91x8
    141x8
    161x6
    181x6
    201x6 (PR)

    Chest Sup T-Bar Row
    45 + Bar x8
    90 + Bar x6-8
    115 + Bar x6

    Dual Handle Cable Row
    85x8
    120x6
    140x10 (tied PR)

    Nautilus Pullover
    90x6
    120x6
    150x6
    170x5 + failed 1 (PR)

    Bent Over Lateral
    35’s x8
    45’s x8
    55’s x8
    60’s x6 (PR)

    Cable Rear Delt Fly
    30x10
    50x8
    60x4-5

    HS Shrug
    225x8
    275x6

    Free Motion Crunch
    50x10
    70 2x8
    90x6 (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

  30. #600
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,561
    Rep Power: 1883
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    Sunday January 9, 2022

    Chest + Extra Arm work

    Decline BB Bench
    45x10
    135x8
    185x6
    205x4
    225x8 (PR; again I’ve done 225x10 flat but never got this many on Decline)

    Low Incline DB Bench
    50’s x8
    65’s x6
    80’s x6

    Pec Dec Fly
    90x8
    110x8
    130x6
    150x8 (PR)

    Low to High Cable Fly
    30x10
    40x10
    50x8
    70x8
    80x8 (PR)

    Standing Alt DB Curl
    35’s x8
    45’s x5
    50’s x6 (PR; loved this)

    Face Away Cable Curl
    40x8
    50x8
    70x8

    Standing French Press
    30x10
    60x8
    80x6
    100x6 (PR)

    One Arm Pushdown
    40x8
    60x6 + 2 forced (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

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