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  1. #331
    Registered User musclehead09's Avatar
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    Wednesday September 30, 2020 AM

    Warmup - arm circles + band work

    Close Grip Bench Press
    *45 2x10
    *95x8
    *135x5
    *160x3
    *185x1
    *205x2 (right hand hurt really bad cut this set short)
    205x6 (much better)

    Backoff set
    175x10

    OHP
    *45x5
    *65x5
    *85x3
    *100x1
    115x5 (great progress so far now that I’m hitting OHP consistently again)

    Backoff set
    95x7 (surprisingly hard and less than I expected but the preceding set and close grip work was high RPE)

    Bodyweight Dips
    BWx10+5+3 (rest pause)

    Band Pushdown
    2 Monster Minis x15+8+7 (rest pause)

    Side Raise
    20’s x15,10,8 (massive burn)


    Another great session in the books. My triceps are looking pretty good now compared to before.


    PM Cardio
    Slow Walk - 28:52
    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. #332
    Registered User Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
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    Solid press work man. OHP has been such a hard lift to progress at for me. I'm kind of glad I'm giving it a break right now lol.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  3. #333
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
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    Originally Posted by Anthony21 View Post
    Solid press work man. OHP has been such a hard lift to progress at for me. I'm kind of glad I'm giving it a break right now lol.
    Thanks man, yeah I’ve always sucked at OHP. Best I’ve done standing strict may have been 150x1 and seated strict 155x2. I did 165-175 1-2 a few years back to my chin or nose seated. I’m doing it standing strict for now.
    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. #334
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
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    Friday October 2, 2020

    Leg Day

    Went to commercial gym today just for one time to get a feel for the machines again as I want to get some machines for my garage gym.

    Sumo Deadlift
    *155 2x5 (1 sumo, 1 conventional)
    *221x3
    *265x1
    *315x1
    *331x1
    375x2 (failed third rep)

    Deficit Stiff Leg Deadlift (Beltless)
    265x6

    Leg Press
    *2 plates per side x10
    *3 plates per side x8
    *4 plates per side x6
    5 plates per side x5

    Backoff set
    3 plates per side x20 (pretty sick pump)

    Leg Extension
    70x15
    90x15
    110x15 (wheww the burn)

    Seated Leg Curl
    50x15
    70x12
    90x6 (trembling on this set)

    Hack Calf Press
    180x15+8+6 (rest pause + 3 count hold at top and bottom)


    All machine work was executed with a controlled tempo. Definitely looking into an adjustable leg extension/leg curl machine first since that’s cheaper but also want a leg Press/hack squat from Titan Fitness possibly. Trying to see real reviews on these machines.

    Sumo Deadlift sucked but haven’t done them in awhile. Also never deloaded like I said I would but doing a rotating PPL split has me feeling more recovered with an extra day of rest or 2 between muscles at times. I will press on for another week and then likely take a more formal Deload by decreasing intensity.
    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. #335
    Registered User Anthony21's Avatar
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    Originally Posted by musclehead09 View Post
    Friday October 2, 2020

    Leg Day

    Went to commercial gym today just for one time to get a feel for the machines again as I want to get some machines for my garage gym.

    Sumo Deadlift
    *155 2x5 (1 sumo, 1 conventional)
    *221x3
    *265x1
    *315x1
    *331x1
    375x2 (failed third rep)

    Deficit Stiff Leg Deadlift (Beltless)
    265x6

    Leg Press
    *2 plates per side x10
    *3 plates per side x8
    *4 plates per side x6
    5 plates per side x5

    Backoff set
    3 plates per side x20 (pretty sick pump)

    Leg Extension
    70x15
    90x15
    110x15 (wheww the burn)

    Seated Leg Curl
    50x15
    70x12
    90x6 (trembling on this set)

    Hack Calf Press
    180x15+8+6 (rest pause + 3 count hold at top and bottom)


    All machine work was executed with a controlled tempo. Definitely looking into an adjustable leg extension/leg curl machine first since that’s cheaper but also want a leg Press/hack squat from Titan Fitness possibly. Trying to see real reviews on these machines.

    Sumo Deadlift sucked but haven’t done them in awhile. Also never deloaded like I said I would but doing a rotating PPL split has me feeling more recovered with an extra day of rest or 2 between muscles at times. I will press on for another week and then likely take a more formal Deload by decreasing intensity.
    If you have a Facebook you should join the Home Gym Community group. You have tons of members that give some good advice and reviews on equipment.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  6. #336
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
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    Originally Posted by Anthony21 View Post
    If you have a Facebook you should join the Home Gym Community group. You have tons of members that give some good advice and reviews on equipment.
    Oh sweet thanks dude I will join now!
    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. #337
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,331
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    Saturday October 3, 2020

    Pull Day

    Warmup - Band work 30 reps

    Rack Chin (3 second negatives)
    BWx8
    BW + 10 lbs x8
    BW + 21 lbs x6

    Backoff set
    BWx8+4+2 (rest pause)

    Meadow Row
    Bar + 25 x8
    Bar + 50 x8

    Backoff set
    Bar + 25 x10

    Incline Chest Sup DB Face Pull
    20’s 3x15

    Hammer Curl
    *20’s x10
    *30’s x6
    35’s x8+4+3 (rests pause, brutal)

    Reverse Barbell Curl
    45 2x10, 1x8 (sucked; need an EZ Curl Bar)

    Reverse Wrist Curl
    45 2x15

    Decline Sit-up (3 second negative)
    BW 2x12


    Found a bunch of good reviews on the community page for the Titan fitness leg ext/leg curl so I ordered one this morning! Also saw they recommend checking Marketplace daily on Facebook so I will do that for leg presses/hack squats and cable systems.
    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. #338
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
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    PM Cardio

    Slow Walk - 27:11
    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. #339
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,331
    Rep Power: 1636
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    Sunday October 4, 2020

    Push Day

    Band work - 60 Reps

    Flat DB Bench Press
    *35’s x12
    *50’s x10
    *60’s x8
    80’s x6
    95’s x5 (Olympic DB PR)

    Backoff set
    80’s x8

    Incline Bench Press
    *45x6
    *95x6
    115x6
    135x6
    155x6

    Superset
    Incline Band Fly Monster Minis 2x15
    Push-up BW x15,10

    Side Raise
    20’s x18,12,8 (massive delt pump)

    Bent Over Lateral
    20’s 2x20

    Incline DB Tri Extension
    20’s x15
    25’s x15+6+4 (rest pause; tris on fire)

    Band Pushdown (cross body)
    2 Monster Minis 3x12


    This was an awesome workout. Olympic Dumbbell handles suck for benching as they’re so much more difficult to stabilize. My best with regular dumbbells was 100’s x8 so I’m happy with this workout. Massive pump in my pecs, Delts and tris plus nearing all time PRs on some assistance and accessory work across the board. Should lend well to whenever I switch focus to more strength focused work. For now training on the rotating PPL after talking to John Meadows as off season type work for Hypertrophy.
    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. #340
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,331
    Rep Power: 1636
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    PM Cardio

    Fast Walk - 23:11

    I hit 1 mile in about 16:55 during this walk.

    By the end I was absolutely starving I felt sick actually. I realized my fat and carb intake were a little lower than usual at this point in the day/night than they had been in recent weeks. Ended up eating a serving of peanut butter, orange juice, watermelon and a cheese stick to get them up to end of day targets. Now just time for a casein shake.

    We’ll see how I take getting to leaner levels. I’d probably add longer walks first followed by dropping fat intake. If I ever want to get peeled I know towards the end carb intake will be low (any diet even renaissance Periodization will require that). At this point I’ve had fun eating healthier than ever on Vertical without meticulous tracking yet but I know where my macros are ballparked at least with protein being the only one I am the strictest on.
    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. #341
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
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    Tuesday October 6, 2020

    Leg Day AM

    SSB Calf Raise
    61x20
    111x12
    131x9 (3 sec hold top and bottom)
    151x8 (3 sec hold top and bottom)
    ***Calves were screaming here

    High Bar Squat
    *45 2x6
    *135x6
    *185x6
    225x6 (add belt)
    250x6
    275x6

    Good Morning
    135 3x6

    Stationary Lunge
    BW 2x20 (per leg)


    Only had 5 hours of sleep due to work and doing homework all night but was wide awake at 6:20am so decided to train. Used preworkout but my body was definitely fatigued from lack of sleep.

    Also walked for 25:36 last night as a break from work and homework. Got 1 mile in 16:50.
    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. #342
    Registered User allthetalldudes's Avatar
    Join Date: Oct 2020
    Age: 50
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    Great work, man. Keep it up.
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  13. #343
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
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    Originally Posted by allthetalldudes View Post
    Great work, man. Keep it up.
    Thanks man, appreciate 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

  14. #344
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
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    2 slow walks today; 1 under 10 minutes and the other right over 20 minutes. Exhausted so no lifting today. Will do upper body tomorrow in the AM.
    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. #345
    Registered User Anthony21's Avatar
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    Location: Beaverton, Oregon, United States
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    Solid training bro. Walks are underrated for active recovery.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  16. #346
    Registered User musclehead09's Avatar
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    Age: 26
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    Originally Posted by Anthony21 View Post
    Solid training bro. Walks are underrated for active recovery.
    Thanks a lot dude; definitely agreed I love taking walks in this nice cool weather now that it’s fall.

    Also found a great deal for a hammer strength leg press at third of market value today. Have that and a leg ext/leg curl machine coming in tomorrow so leg days are about to get real brutal.
    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. #347
    Registered User musclehead09's Avatar
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    Thursday October 8, 2020

    Quick AM Back/Ab workout (didn’t have much time)

    Barbell Row
    *45 2x10
    *95x6
    *135x5
    155x5
    175x6

    Backoff set
    135x12

    Pull-up
    BW 2x5, 1x6

    One Arm DB Row
    60x8
    70x8

    Lying Leg Raise
    BW 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

  18. #348
    Registered User musclehead09's Avatar
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    Walked 30+ minutes last night at a fast pace

    Saturday October 10, 2020

    Chest/Arms

    Warmup
    Walk 17:32
    Band Work - 70 reps

    Bench Press
    *45x12
    *95x10
    *135x8
    *160x8
    185x6
    210x6
    225x3
    225x4

    Incline DB Fly
    20’s x12
    25’s x10
    30’s x10
    35’s x8 (good set)

    Weighted Dip
    BWx8
    BW + 10 x8
    BW + 25 x8 (pinky hurt lol; good set though)

    Skullcrusher
    *45x8
    55x10
    65x8
    75x6 (hard and good)

    Band Pushdown (cross body)
    2 Monster minis (3-6” from bottom) 3x12

    Barbell Curl
    *45x8
    60x8
    75x6
    90x6 (sweet; love swapping biceps w/ Delts between push and pull days so I can hit them both fresh)

    Hammer Curl
    35’s x10 (alternating)
    35’s x10 (together)

    Incline DB Curl
    20’s 3x8
    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. #349
    Registered User musclehead09's Avatar
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    Sunday October 11, 2020

    Leg Day

    Warmup - Walk 24 minutes

    SSB Standing Calf Raise
    61x20
    111x15
    131x12
    151x10
    171x8

    Calf Press
    298x16,13,11

    Lying Leg Curl
    10x15
    20x12
    30x8
    40x8 + 8 partials (brutal)

    Stiff Legged Deadlift (w/ 25’s, 10’s, and 5’s)
    *95x8
    *145x8
    195x8 (add belt)
    245x6

    SSB Hatfield Squat
    *61x8
    *111x8
    *151x6
    201x6 (add belt)
    221x6
    241x8 (brutal PR)

    Sumo Leg Press
    *298x10
    388x10,8


    Absolutely loved this workout. The lying leg curl and leg press machines are the most difficult ones I’ve ever used so weight will be quite a bit less than usual. The leg press is a commercial hammer strength one and the starting weight is 118 lbs. The lying leg curl is an ancient one from a local sports store and it feels amazing even with a lot of rust.
    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. #350
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,331
    Rep Power: 1636
    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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    So I’m really thinking about training for bodybuilding/physique at this point. It’s something I wanted to do for ages but never stuck to a diet. My training has resembled that of a bodybuilder as of late and with Chron’s disease I’ve been forced to eat a lot healthier. At this point it’s just tracking my fat and carbs daily (I know my protein intake already).

    I’d like to continue this log as not only have I had it open for over a year and a half; I also know eventually I will want to powerlift again. So while this is the powerlifting section for logs I’d like to keep it open. If anyone else thinks I should open a new log in another section let me know. I don’t think this forum has rules 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

  21. #351
    Registered User Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,582
    Rep Power: 145192
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
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    Sometimes training goals change and that's all good. I at one point got burnt out with power lifting and took a break from that specific training. Just recently I got that passion for it again thus my training reflects it.

    Do what makes you happy and keeps you engaged in your training.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  22. #352
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,331
    Rep Power: 1636
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    Originally Posted by Anthony21 View Post
    Sometimes training goals change and that's all good. I at one point got burnt out with power lifting and took a break from that specific training. Just recently I got that passion for it again thus my training reflects it.

    Do what makes you happy and keeps you engaged in your training.
    Definitely! I enjoyed this style of training last year for some time but I’ll probably be running this for a longer term now. I kept this log open while doing it last year so I’ll just keep using this one. I like having this as my longest running log and don’t want to make a new one just for a change in goals are this point. At least not yet.
    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. #353
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,331
    Rep Power: 1636
    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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    Monday October 12, 2020

    Back & Shoulders

    Warmup
    Walk 26:57
    Band work - 60 reps total


    Rack Chins
    BWx8
    BW + 10 x8
    BW + 21 x8 (PR)

    Backoff set
    BWx8

    Meadow Row
    *Bar + 25 x8
    Bar + 50 x8
    Bar + 60 x8 (10 more lbs than last time but not a PR yet)

    T-Bar Row
    *Bar + 25 x10 (feeder chain attachment)
    *Bar + 50 x10 (feeder chain attachment)
    Bar + 75 x10 (hands clasped)
    Bar + 100 x10 (hands clasped)

    Seated OHP
    *45x8
    *65x8
    85x6
    105x6

    Side Raise
    20’s x20 (PR), 12,10

    Incline Rear Lateral
    20’s 3x15

    Behind the Back Shrug
    115x15
    135x12
    155x10
    (These felt much better than normal shrugs)


    Overall great work work today. My back and Delts are showing more detail now than they have in years from the past month of training. Also down to 180 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

  24. #354
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,331
    Rep Power: 1636
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    Wednesday October 14, 2020

    Chest & Arms (PM Workout. AM Bodyweight 179)

    Warmup
    Walk 16 mins
    Band work - 60 reps

    Incline DB Press
    *30’s x12
    *45’s x10
    60’s x8
    75’s x8

    Incline BB Bench
    *45 2x6
    *95x6
    *115x6
    *135x6
    155x6 (much easier than last time)
    165x6 (10 more lbs; 20 off my old 6RM)

    Band Crossover
    Monster Minis 3x15

    DB Pinwheel Curl
    *20’s x12
    25’s x10
    30’s x10
    35’s x8

    Barbell Spider Curl
    *45x8
    *65x8
    75x8
    85x12

    Band Pushdown (Cross Body)
    Red Minis (4 hands up) 4x15

    Incline Skullcrusher
    45 3x10


    Also took an 11 minute walk after my last solid meal. Walked 10-11 minutes last night too.
    Last edited by musclehead09; 10-14-2020 at 08:08 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

  25. #355
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,331
    Rep Power: 1636
    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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    Thursday October 15, 2020

    Leg Day (AM Workout; AM Bodyweight 182)

    Leg Extension
    *10x15
    20x12
    30x10
    40x10 + 20x10 + 10x15 (dropset)

    Front Squat
    *45x6
    *75x6
    *105x6
    135x6
    160x6
    185x6

    Leg Press
    *298x6
    388 2x8
    388x12 (this is why I like pushing, last 2 sets felt hard but I knocked out 12 here)

    Calf Press
    208x20,14,12,10,10,8

    DB RDL
    60’s x12
    70’s 2x8

    Lying Leg Curl
    20x15,10
    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

  26. #356
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,331
    Rep Power: 1636
    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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    Friday October 16, 2020

    Back & Shoulders + Extra Abs/Calves (AM Bodyweight - 180.1)

    Warmup
    Rear Delt Band Work - 100 Reps total

    Standing OHP
    *45 2x6
    *65x6
    *85x4
    100x4
    115x5 (failed on 6)

    Backoff set
    95x10 (best 10 rep set since I’ve come back from Chron’s flare in July/August)

    One Arm DB Row
    *60x8
    70x8
    80x8
    90x8 (15-20 lbs off my best now)

    Rack Chin
    BWx10,8,6,5 (good stretch and pump)

    Side Raise
    25’s x10,8

    Bent Over Lateral
    25’s 2x10

    DB Upright Row
    25’s 2x8

    Decline Sit-up
    BWx10
    BW + 10 lbs 1x10, 2x8

    Single Leg Calf Raise
    BW 2x15, 1x12


    Almost the best my Delts have ever looked after this workout. Can’t wait to see what I’ll look like at single digit bodyfat by/in 2021.

    Also walked around I think 25 minutes last night.
    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. #357
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,331
    Rep Power: 1636
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    Saturday October 17, 2020

    Slow walk - 26:33

    1 mile in 19:50


    Definitely sleep deprived. Going to try to get a lot tonight...
    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. #358
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,331
    Rep Power: 1636
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    Sunday October 18, 2020

    Chest & Arms (AM Bodyweight 179.6; AM Workout)

    Warmup
    Band work - 60 reps; Arm Circles 40 total

    Barbell Curl
    *45x10
    *60x8
    *75x6
    85x4
    95x4 (failed on 5)

    Backoff sets
    65 2x10

    Hammer Curl
    30’s 2x10, 1x8

    Incline DB Curl
    20’s x12,8,8,6

    Flat Bench Press
    *45x12
    *95x10
    *135x8
    *165x6
    195x6
    215x6 (cheated last rep; had 11 reps when I was 200+ lbs but this is the best rep work I’ve done under 180)

    Incline DB Press
    60’s x8
    65’s x8
    70’s x6

    Bodyweight Dip
    BWx8,7

    Band Pushdown (Cross Body)
    Red Minis (double knot; 5 hands up) x15,10

    Mechanical Backoff Sets
    Red Minis (double knot; 3 hands up) 2x10
    Last edited by musclehead09; 10-18-2020 at 09:19 AM.
    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. #359
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,331
    Rep Power: 1636
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    PM Cardio

    Fast Walk - 28:12

    Got 1 mile in 17 minutes
    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. #360
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,331
    Rep Power: 1636
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    Monday October 19, 2020

    Leg Day (AM Workout; AM BW 181)

    SSB Calf Raise
    81x20
    111x15
    131x12
    151x12 (PR)
    171x10 (PR)
    181x8 (PR)

    SLDL w/ small plates only
    *45x10
    *95x8
    *145x8
    *195x6
    245x6
    275x4

    Lying Leg Curl
    10x15
    20x8
    30x8 (completely @10 RPE)

    Sumo Leg Press
    *208x10
    *298x6
    368 2x8, 1x6 (left adductor hurt so cut this and quad work in general short today)

    V-up
    BWx12,10,8
    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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