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  1. #91
    Registered User musclehead09's Avatar
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    Thursday September 26, 2019

    Back & Shoulders

    Yates Row
    *45x10
    *95x6
    *135x6
    *165x6
    *185x6
    205x5
    225x6 (massive PR)

    Assisted Neutral Grip Pull-up
    55 lbs assistance x10
    40 lbs assistance x8
    25 lbs assistance x6
    85 lbs assistance x12 (burn!)

    HS One Arm Low Row
    *45x8
    *70x8
    100x8 (PR)
    115x8 (massive PR)

    Face Pull (from Cable Row)
    45 3x12

    Seated DB Shoulder Press
    *40’s x8
    50’s x8
    60’s x8 (PR or tied old PR)

    Side Raise
    25’s x8
    35’s x7 (huge PR)
    20’s x12

    Rear Delt Fly
    100x15,12,10

    Smith Shrug
    135x10
    185x15
    185x12
    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
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  2. #92
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 24
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    Saturday September 28, 2019

    Chest & Arms

    Flat Pause Bench
    *45 2x5
    *135x3
    *185x1
    *205x1
    *225x1
    245x1
    265x1 (May have had some assistance from spotter; 10 lbs off old competition PR)

    Backoff TnG Bench
    225x6

    Incline HS Press
    *90x8
    140x8
    180x6
    (This is a different HS Machine than I usually use, felt heavier)

    Pec Deck Fly
    110x8
    90x8

    Superset
    Skullcrusher 40x12, 60x8, 80x7 (PR)
    EZ Bar Curl 40x12, 60x8, 80x8

    Superset
    Rope Pushdown 4 plates x15, 5 plates x10
    Machine Preacher Curl 40x15, 50x8

    Superset
    DB Reverse Wrist Curl 20’s 2x10
    DB Wrist Curl 20’s 2x10

    Standing Calf Raise
    100x12
    120x8
    140x6
    80x15


    Definitely got overconfident as I had a fantastic night of sleep and felt energized. Also drank a bang energy with a large lunch. With that 265 for pause Bench is a little disappointing, but I’ve been training with high intensity sets to failure. I’m sure if I taper I could peak and hit something bigger. But this is just my ego getting in the way. 1RM strength isn’t the goal right now. Higher rep PRs are and I’ve been hitting them frequently on many movements. This will translate to increased strength on the big 3 whenever I decide to switch Focus back to them. Plus 225x6 Bench is close to my old PR of 7 reps so I’m happy about that.
    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. #93
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 24
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    Sunday September 29, 2019

    Legs

    Donkey Calf Raise
    80x12
    100x10
    120x10
    140x8
    (All PRs since this is the first time doing these first; and only third time doing them)

    Seated Calf Raise
    45x15
    70x12
    90x10
    (Focused on slowing the reps down)

    Stiff Leg Deadlifts (w/ 25’s)
    *95x5
    *145x5
    *195x5
    *245x5
    295x5
    350x5 (PR)

    Seated Leg Curl
    70x10
    90x8
    110x6 + 6 sec iso hole + 6 partials (PR)

    Leg Extension
    *90x10
    *110x10
    130x10
    150x8
    Dropset 170x8 + 90x12
    (Focused on squeezing/holding at top of each rep)

    Smith Front Squat (Deep ATG)
    *135x6
    185x6
    205x5

    Walking Lunges
    BWx30 (15 per leg)
    BWx20 (10 per leg)


    Hard workout, finished at 1 hour on the dot on the final step of lunges. Top set of stiff legs was very difficult. Leg curls and extensions were beyond failure. Great PRs. Feeling a small taper coming in the next couple weeks. I think I’ll be able to keep my foot on the gas for a couple more cycles through this 3 day rotation.
    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. #94
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 24
    Posts: 4,058
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    Monday September 30, 2019

    Back & Shoulders

    Machine T-Bar Row
    *1 plate x8
    *2 plates x8
    2 plates + 25 x8
    3 plates x8 PR
    2 plates x12

    Neutral Grip Pulldown
    75x12
    105x8
    135x6

    One Arm Cable Row
    45 2x10

    Straight Arm Cable Pulldown
    40x8
    30x12

    Seated DB Shoulder Press
    *35’s x8
    *45’s x6
    *55’s x4
    65’s x6 PR

    Seated Side Lateral
    20’s x10
    20’s x8

    Bent Over Lateral
    35’s 2x10
    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. #95
    Registered User xRequiem's Avatar
    Join Date: Nov 2010
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    Digging the volume. When you going to ramp things up again?
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  6. #96
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 24
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    Originally Posted by xRequiem View Post
    Digging the volume. When you going to ramp things up again?
    Thanks! I’m starting to feel a little worn down so I’m going to try to hit 2 more 3 day rotations between Wednesday and Tuesday next week; then take 3 days off and then start hitting 3-5’s the big lifts and their variants while still maintaining higher volume on accessories. Do that for 5-6 weeks and Deload again then ramp up to singles most likely. I finally got my diet together so we’ll see how I do with it.
    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. #97
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 24
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    Wednesday October 2, 2019

    Chest & Arms

    Low Incline DB Bench
    *40’s x10
    *55’s x8
    *70’s x6
    85’s x9 (gigantic PR)

    Free Motion Seated Cable Fly
    40x12
    50x10
    60x8
    (PRs for this devilish free motion machine)

    Dips
    BWx10,8,8 (haven’t done this many in a long time with dips placed 3rd in a workout)

    DB Overhead Extension
    *60x8
    70x8
    80x8 (PR or ties an old PR)

    Long Rope Pushdown
    5 plates x10
    4 plates x10
    3 plates x10

    Barbell Curl
    *40x5
    *60x5
    80x5
    90x5

    Machine Preacher Curl
    50x10
    60x10 (burn!)

    Free Motion Cable Curl
    40 2x8
    Last edited by musclehead09; 10-02-2019 at 03:50 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

  8. #98
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 24
    Posts: 4,058
    Rep Power: 997
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    Friday October 4, 2019

    Legs

    Squat w/ wraps
    *45x10
    *135x8
    *225x6
    *275x3
    *315x1
    350x8 w/ wraps (PR)

    Backoff set no wraps
    225x15

    Seated Leg Curl
    90x8
    115x8 (PR)
    125x6 (PR; last rep kind of a partial)

    Leg Extension
    130 3x10

    Donkey Calf Raise
    100x15,12,10,8,8,8


    Very hard but simple workout. Got a 3 hour nap from exhaustion yesterday but then only slept 5 hours last night. Got a couple grilled chicken egg white sandwiches from chick fil a and drank some caffeine; decided to lift early morning today and glad I did.
    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. #99
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 24
    Posts: 4,058
    Rep Power: 997
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    Saturday October 5, 2019

    Push Day

    Flat DB Bench Press
    *35’s x10
    *50’s x8
    *70’s x5
    *85’s x3
    100’s x7 (PR!!!)

    Decline HS Bench Press
    *1 plate x8
    *1 plate + 25 x8
    *2 plates x8
    2 plates + 25 x8
    3 plates x8 (PR; guessing 270-315 as Idk how much machine weighs)

    HS Shoulder Press
    1 plate x8
    1 plate + 25 x6

    One Arm Side Raise
    20x10
    25x8

    Rear Delt Fly
    100x12
    115x10 (PR)
    130x8 (PR)

    Fat Bar Pushdown
    5 plates x10
    6 plates x10
    7 plates x10

    One Arm Reverse Pushdown
    3 plates x12 (crazy pump)
    2 plates x15 (nasty pump)


    Got ahead of myself and switched the schedule to do all pushing today due to how good I felt from sleep and caffeine even though I haven’t ate much today as I focused on school work all morning and early afternoon. Glad I did as I’m ecstatic I pushed past my dumbbell Bench PR. With more food maybe I would’ve had another rep but I’ll take this! May stick with my old 3 day rotation for a little bit (Legs Push Pull in any order) to prevent overlap between upper body muscles as I could tell my shoulders were getting worn out from pressing every other day or so.
    Last edited by musclehead09; 10-05-2019 at 04:52 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

  10. #100
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 24
    Posts: 4,058
    Rep Power: 997
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    Sunday October 6, 2019

    Pull Day

    Deadlift
    *135 2x3
    *225x1
    *315x1
    345x1
    385x3

    Yates Row
    135x6
    185x6
    235x5 (Cheated)

    Nautilus Lat Pulldown
    *90x10
    *140x8
    190 2x8

    One Arm Cybex Row
    *70x10
    95x10
    120x10

    Seated DB Shrug
    40’s x15,12,10

    Freemotion Cable Curl
    40x15,10


    Mainly deadlifted since I didn’t do stiff legs on Friday as squats were hard. I typically deadlift with legs and the past month it’s been all stiff leg: Being that this was late night with no caffeine and I haven’t pulled from the floor in awhile I’m happy.
    Last edited by musclehead09; 10-06-2019 at 07:29 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

  11. #101
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 24
    Posts: 4,058
    Rep Power: 997
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
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    Wednesday October 9, 2019

    Leg Day

    Front Squat
    *45 2x5
    *135x5
    185x5
    210x5
    235x5 (PR)

    Narrow Leg Press w/ 3-4 sec negatives
    *1 plate x10
    *2 plates x10
    3 plates x10
    3 plates + 15 x8 (PR for this machine at 24/7 fitness)

    Leg Extension
    100x12
    130x10
    160x10 (PR)
    190x8 (big PR)

    Lying Leg Curl
    40x20
    50x15
    65x10
    80x8

    Standing Calf Raise
    135x15
    155x12
    175x8
    195x8

    Calf Press
    Rest Pause set (225x13+10+8 w/ 20 sec rest periods)
    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. #102
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 24
    Posts: 4,058
    Rep Power: 997
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    Thursday October 10, 2019

    Horrendous Push day

    Seated DB Shoulder Press
    *30’s x10
    *40’s x8
    *50’s x5
    65’s x3
    70’s x1 (barely got it for 1; old PR was 3-4)

    Incline BB Bench
    *45x8
    135 2x8

    Incline DB Fly
    25’s 2x10

    One Arm Overhead Extension
    25 2x8

    Arsenal Side Raise
    50 2x10


    Worst workout in months; but I was in the ER for my wife last night and had 4 hours of sleep then a long day of work. Time for a Deload anyway. Have strung together rep PRs every workout for 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

  13. #103
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 24
    Posts: 4,058
    Rep Power: 997
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    Saturday October 12, 2019

    Pull Day

    Sumo Deadlift
    *135x3
    *225x2
    *275x2
    *315x2
    *355x2
    395x4 (monstrous all time 4 rep PR)

    Deficit Stiff Leg Deadlift
    225 2x8

    Machine T-Bar Row
    2 plates 2x8
    2 plates + 25 2x6

    HS Front Pulldown
    1 plate per side x8
    2 plates per side x5
    1 plate per side x10

    Machine Pullover
    90 2x8 (torture)

    HS Shrug
    225 2x12


    Excellent workout; had 8.5 hours of sleep, a small breakfast and a lot of caffeine. Recipe for a great early to mid morning workout. My last 4RM on Sumo DL was 365. All I’ve hit from September through last week was stiff legs on leg days. I hit conventional DL last sunday. First time doing sumo in a couple months and I come away with this; stiff legs surely have helped.
    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. #104
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 24
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    Sunday October 13, 2019

    Arm Day (yes Arms)

    Warmup - Walk 10 minutes (46 cals and .46 miles)

    Barbell Curl
    *45x6
    65x6
    80x4
    95x6 (either tied an old PR or close to it)
    75x6

    Incline DB Curl
    20’s x12,10,8 (gosh these burned)

    Machine Preacher Curl
    49 (machine weighs 4 lbs) x10
    Rest Pause set 49x10+4+2

    DB Rollback
    15’s x10
    29’s x10
    30’s x8 (massive Pump)

    HS Dip
    *94x10
    114x10
    144x8
    144x10 (turned around to face the other way per what the machine says and pushed closer to fail)

    Long Rope Pushdown
    4 plates x12,10
    Rest Pause set 4 plates x8+4+2

    Superset
    Wrist Curl 45 2x10
    Reverse Wrist Curl 45 2x10


    Loved this workout. Decided to throw an Arm day in after the last 3 day L/P/P rotation as I plan to do legs tomorrow but my back is very sore from yesterday. Next week I’m at another conference so that’ll act as a much needed Deload as I’ve been training hard for what will be 7 weeks.

    Deciding whether I’ll stick to a 3 or 4 day rotation like this done 5-6x a week or if I’ll do something standard (standard for me includes keeping deadlifts with lower body work). I have a couple weeks to think about it. I do want to continue getting leaner. I’ve been focusing on eating better, getting good quality sets in and hitting lots of rep PRs over the past several weeks. I just want to make sure I recover properly. If I keep deadlifts on their own day as part of a 3 day rotation done 5-6x a week or 4 day rotation done 6x a week I’ll need to cycle intensities a lot better (I could do heavy/pump rotations or even heavy/pump/low effort).
    Last edited by musclehead09; Yesterday at 02:48 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

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