Back From The Dead Again; Journey to Strong

[musclehead09]

Friday April 1, 2022

Extra workout - Biceps & Abs

Hercules Chin-up
BW 3x5

DB Preacher Curl
25’s x8
30’s 2x6

High Incline DB Curl
20’s x15,12

Band Hammer Curl
Double Monster Mini 2x15

Band Crunch
Double Light Band 2x20

[musclehead09]

Saturday April 2, 2022

ME Upper Body

Wenning Warmup 2 rounds
Bench Press 45x20
Bent Over Lateral 20’s x20

Rev Band Bench Press
Warmup w/ Close Grip no Band up to 225x2
275 + Rev Heavy Band x3
315 + Rev Heavy Band x2
340 + Rev Heavy Band x1
365 + Rev Heavy Band x1
385 + Rev Heavy Band x1 (set PR)
(Everything but 385 was paused)

Weighted Dip
BWx8
BW + 21 in chain x8
BW + 42 in chain x6

Floor DB Fly
20’s x10
40’s x10
50’s x15 (PR)

Superset
Incline DB Y Raise 20’s 2x10
Pushdown Red Minis 4 hands/5 hands up 2x20

[musclehead09]

Sunday April 3, 2022

ME Lower

Seated Leg Curl 50 2x25 + Calf Press 208 2x25
Squat (Beltless) 275x1, 300x1, 325x1
Rack Pull mid shin 365x1, 385x1, 405x0
HS Leg Press (Narrow) 298x10, 388x10, 478x10, 618x10 (PR)
Seated Leg Curl 75x10, 100x10
Band Crunch Strong Band 2x20

[musclehead09]

Monday April 4, 2022

Extra Workout

Face Pull Monster Mini 2x20
Band Assisted Pull-up Avg Band 2x10, Light Band 2x10
Incline Chest Sup DB Row 50's 3x8
Superset BB Curl 45 3x20 + Pushdown 2 Red Minis (3 hands up) 3x20

[musclehead09]

Wednesday April 6, 2022

DE Upper

Wenning Warmups
Flat DB Bench/Incline Rear Lateral 20's 2x25

DE Bench Press 125 + Double Red Minis 10x3
Seated OHP 115x10,8
Lying DB Tri Extension 20's x10, 30's 3x8
Chin-up BW 2x5, 1x7
Side Lateral 25 lb plates 2x8 + Bent Over Lateral 30's 2x10
Hammer Curl 30's x15,12,10

[musclehead09]

Thursday April 7, 2022

DE Lower

The day the earth stood still. This was legitimately one of the hardest workouts of my life. On paper and on video it looked super easy. But I moved so fast keeping rest times strict as CAT/DE work need to be and I was destroyed by the end with light weights. Part of it was this was my first time using Green Average bands for speed work (I’ve only gone up to Purple Light Bands previously). This will surely raise my GPP this cycle while getting me stronger.

Wenning Warmups 3 rounds
Belt Squat 25x20
Donkey Calf Raise 25x20
Seated Leg Curl 50x20

Squat w/ Bands
45 + Green Avg Bands x3
135 + Green Avg Bands x3
180 + Green Avg Bands 8x3 (absolute torture)
(~60 sec rest)

Deadlift
135x1 (sumo)
225x1 (sumo)
245 9x1 (sumo)
245 6x1 (conventional)
(45-60 sec rest)

Barbell Row
135 2x12

SSB Good Morning
111 2x10

[musclehead09]

Friday April 8, 2022

Extra Workout

4 rounds
Shrugs 25’s x20
Band Crunch Strong Band x20
Band Leg Curls Light Band x20

Finished in right over 12 minutes

[musclehead09]

Saturday April 9, 2022

ME Upper

Wenning Warmup
Face Pull Light Band 4x25
Pushdown Red Mini 4x25

Low Incline BB Bench
45 2x5
95x5
115x5
135x5
150x5
165x5
175x5

Weighted Dip
BWx8
BW + 25 x9,8

Floor DB Fly
60’s 2x10 (PR)

Pull-up
BW 2x6

Barbell Curl
45x10
65 3x8

Band Pullapart
Monster Mini 2x50


Phenomenal workout. Incline Bench is getting back up there. Best ever incline was 185x6 and 225x1 weighing 205. All assistance and accessory work was great today too.

[musclehead09]

Sunday April 10, 2022

ME Lower

Wenning Warmup 3 rounds
Lying Leg Curl 10x20
Band Crunch Strong Band x20

SSB Squat
61x5
151x5
181x5
201x5
221x5
241x5 (felt phenomenal; kept a rep in the tank since I didn’t Deload last week)

RDL
135x8
225x8
250x8

Leg Extension
50x12
75x10
100x10
125x10
150x10 (PR for plate loaded)

Calf Press
298x18,13,10

[musclehead09]

Wednesday April 13, 2022

Wenning Warmup 2 rounds
Feet up Bench 45x25
Face Pull Double Monster x25

Speed Bench Press
45 + Double Red x3
95 + Double Red x3
135 + Double Red 10x3
(3 close, 4 comp, 3 wide)

Seated Military Press
45x8
95x6
120 2x8 (PR)

Incline DB Rollback
30’s x10,10,8

Lying Incline Y Raise
15’s x12,10,8

[musclehead09]

Thursday April 14, 2022

DE Lower

Seated Leg Curl
50x10
75x10
100x10
110x6

Squat w/ Band
45 + Avg Band x2
95 + Avg Band x2
135 + Avg Band x2
165 + Avg Band x2
195 + Avg Band 10x2 (death)
(1 min rest)

Deadlift
135x1
225x1
265 10x1
(45-60 sec rest)

Band Crunch
Strong Band 2x20

Standing Calf Raise
BWx30,20,15

[musclehead09]

Saturday April 16, 2022

ME Upper (split into 2 sessions due to time constraints in the morning when I usually workout)

AM Session
Wenning Warmup 2 rounds
Pushdown Red Mini 1,2 hands x25
Bent Over Lateral 15’s x25

Floor Press
45 2x5
95x5
135x5
155x5
175x5
185x5
195x4 (1 more rep than last time)

Weighted Dip
BWx8
BW + 25 x6 (sluggish cut it short)
BWx16 (1 more rep than last time)


PM Session (Accessory work)
Incline DB Fly w/ Band
30’s + Red Mini x10
40’s + Red Mini 2x8 (PR)

Pull-up
Light Band Assist x5
Monster Mini Assist x5
BWx5
BW + 10 x5
BWx7

Superset
Barbell Curl 65 2x10
Incline Rear Lateral Swings 40’s 2x10

Hammer Curl
40’s 2x8

[musclehead09]

Sunday April 17, 2022

ME Lower Body

Wenning Warmup 4 rounds
Seated Leg Curl 50x25
Band Crunch Heavy Band x25

1-2ct Pause Squat w/ Band
45 + Light Band x5
135 + Light Band x5
175 + Light Band x5
200 + Light Band x5
225 + Light Band x5
250 + Light Band x5 (PR)

Sumo RDL (oly shoes)
135x8
225x6
275x6 (w/ belt)

Leg Extension
70x10
95x10
120x10
150x12 (2 more reps than last time)

Calf Press (2 sec top/5 sec bottom)
298x12,10,8

[musclehead09]

Tuesday April 19, 2022

Extra workout (Back/Biceps & Abs)

One Arm Lat Pulldown
60x10
90x10
120x8
150x6

Cubed T-Bar Row
45 + Machine x8
90 + Machine x8
115 + Machine x6
135 + Machine x6

Face Pull
40x20
50x10
60x8

Cybex Preacher Curl
50x8
65x8
80x6

Face Away Cable Curl
40x8
50x8
60x8

Cable Crunch
70x8
100x8

[musclehead09]

Wednesday April 20, 2022

DE Upper

Wenning Warmup 3 rounds
Feet up Bench Press 45x25
Pullapart Red Mini x25

Bench Press w/ Bands
45 + Double Red Mini x3
95 + Double Red Mini x3
125 + Double Red Mini x3
150 + Double Red Mini 8x3
(2 close, 4 comp, 2 wide)

Seated Military Press
45x8
95x6
125x8
115x8

Incline DB Rollback
30’s x12,8,8

Cross Body Pushdown
Monster Mini 3 hands 2x20 (2nd set drop to 1 hand after 14 reps)

[PhDPepper1111]

You love to see it! Good work brother!