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  1. #511
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1830
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    Originally Posted by xRequiem View Post
    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.
    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. #512
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1830
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    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)
    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. #513
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1830
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    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
    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. #514
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1830
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    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)
    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. #515
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1830
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    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)
    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. #516
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1830
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    musclehead09 is offline
    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
    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. #517
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1830
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    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.
    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. #518
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1830
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    musclehead09 is offline
    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
    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. #519
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1830
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    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)
    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. #520
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1830
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    musclehead09 is offline
    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.
    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. #521
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1830
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    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.
    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. #522
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1830
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    musclehead09 is offline
    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.
    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. #523
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1830
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    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)
    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. #524
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,478
    Rep Power: 1830
    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
    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.
    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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