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Thread: No leg days log

  1. #1
    Registered User golli1982's Avatar
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    No leg days log

    Hello everyone, competitive powerlifter here. Started back lifting around the end of July. Looking to start back competing in bench press competitions this year

    Monday 1/11/21 Bench(Chest, Shoulders, Triceps)

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    220x3
    230x3
    240x3, this is a PR triple since my comeback
    Added 4 board
    240x5
    250x5

    Hammer-Incline Machine(plate loaded)
    45x15
    55x15
    65x15
    Cable Chest Flyes
    30x20
    40x20
    50x20

    Seated Side DB Raises
    10x15
    12x15
    15x15
    One-Arm Cable Rear Delt Flyes
    30x3x15

    Lying Rolling DB Triceps Extensions
    25x12
    35x12
    Rope Triceps Pushdowns/Chair Dips
    80x2x15/BW x2xfailure
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  2. #2
    Registered User golli1982's Avatar
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    Thursday 1/14/21 Accessory(Back)

    Barbell Rows(on Incline)
    85x10
    105x10
    125x10
    145x10
    165x6
    145x8
    125x8
    105x10
    85x12
    Nautilus Machine Rows
    105x15
    120x15
    135x15
    150x15
    One-Arm Lat Pulldowns
    50x15
    60x15
    70x15

    Seated Hammer Machine Shrugs(plate loaded)
    135x10
    185x10
    235x10
    Neck Harness
    40x20
    50x20
    All 4 sides

    That was it. Didn’t have time for biceps work
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  3. #3
    Registered User golli1982's Avatar
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    Monday 1/28/21 Bench

    Bench Press
    45x12, 2 sets
    95x8
    115x5
    135x3
    185x1
    205x5
    215x5
    225x3
    Stopped there, bench is feeling off

    Close-Grip Decline Press(index finger at end of knurling)
    205x5
    215x4
    225x3

    Machine Rows
    90x12
    105x12
    120x12
    135x12
    Wide-Grip Pulldowns
    70x12
    90x12
    110x12

    One-Arm Cable Rear Delt Flyes
    20x12
    30x12
    40x12

    Rope Triceps Pushdowns/Hammer Curls(w/Fatgrips)
    60x3x12/25x3x12
    One-Arm Hammer Curls(w/Fatgrips)
    30x6
    40x6

    DB Scapular Shrugs(on Incline)
    40x12
    50x12
    60x12

    Abs

    Felt off today. Guess staying up the past 2 nights caught up with me
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  4. #4
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    Wednesday 1/20/21 Accessory

    Straight-Arm Pulldowns
    50x12
    60x12
    70x12
    Face Pulls
    50x12
    60x12
    70x12
    Neutral-Grip Pulldowns
    75x12
    90x12
    105x12

    Machine Scapular Shrugs(on row machine)
    95x12
    110x12
    125x12
    Seated DB Shrugs
    30x20
    35x20
    40x20
    Neck Harness
    40x15
    50x15
    All 4 sides

    Reverse Barbell Curls
    20x20
    25x20
    30x20

    Nautilus Machine Crunches
    110x20
    125x20
    140x20
    Lower Back Machine
    60x15
    75x15
    90x15

    That’s it, just a light fast paced session
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  5. #5
    Registered User golli1982's Avatar
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    Friday 1/22/21 Declines

    Warm-Up
    Shoulder Horn
    Side DB Raises
    Hammer Curls
    Pulldowns
    Triceps Pushdowns
    Pec-Dec Flyes

    Decline Press(POR grip)
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x1
    230x5, hit the rack and had to rerack the weight
    230x6 readjusted the foot holder’s and got all 6 reps
    210x8

    Seated BTN Shoulder Press(on Smith)
    95x3x5
    This Smith machine sucked, used a different one than I normally use

    Nautilus Pulldowns Machine
    90x12
    115x12
    130x12
    145x12
    Chest-Supported DB Rows
    45x12
    55x12
    65x12
    Reverse Rear Delt Pec-Dec Flyes
    50x15
    65x15
    80x15

    One-Arm Triceps Pushdowns
    40x15
    50x15
    60x15
    Ez-Bar Preacher Curls
    Wide-Grip
    50x12
    50x10
    Close-Grip
    50x10
    50x6

    That was it. Gonna start back using the declines. My bench was 400+ when I was doing these. Hopefully they’ll spark new life again like they did back in the day
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  6. #6
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    Amusing log title

    Nice bench
    531 Workout Journal https://forum.bodybuilding.com/showthread.php?t=179104531&page=1
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  7. #7
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    Originally Posted by tommy4life View Post
    Amusing log title

    Nice bench
    .

    Thanks man

    I loved working my legs, my best squat was 600lbs at a meet.
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  8. #8
    Registered User golli1982's Avatar
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    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
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    Monday 1/25/21 Bench

    Rotator Cuffs

    Close-Grip Bench Press(thumb from smooth)
    45x12
    95x8
    135x5
    185x5
    225x1
    Added Slingshot
    235x3
    245x3
    255x3
    265x3
    275x3
    295x1
    315x missed just short of lockout
    225x10

    Seated BTN Shoulder Press(on Smith)
    95x10
    115x10
    135x8

    Low-Incline DB Flyes
    25x10
    35x10

    Face Pulls(on seated Cable Row)
    50x15
    60x15
    75x15
    Seated Side DB Raises
    10x12
    12x12
    15x12

    Triceps Pushdowns
    80x20
    100x20
    120x13

    Abs/Lower Back
    Stationary Hand bike: 12mins
    Last edited by golli1982; 01-25-2021 at 01:58 PM.
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  9. #9
    Registered User golli1982's Avatar
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    Wednesday 1/27/21 Accessory

    Nautilus Machine Rows
    65x2x15(warm-up)
    110x12
    125x12
    140x12
    155x12
    Wide-Grip Pulldowns
    100x12
    115x12
    130x12
    145x12
    Dumbbell Rows(on Incline)
    55x12
    60x12
    65x12
    70x10

    Seated Hammer Shrugs(plate loaded)
    90x12
    140x2x12
    Scapular Shrugs(on row machine)
    100x3x12(static hold)
    Neck Harness(on cables)
    50x20
    60x20
    All 4 sides

    Abs
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  10. #10
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    Posts: 209
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    Monday 2/8/21 Bench

    Warm-up
    Rotator Cuffs
    Side DB Raises
    Hammer Curls
    Pulldowns

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x1
    245x1
    260x1 2 board

    Close-Grip 2 Board Press
    185x5
    205x4, wife grabbed the bar on me
    215x3
    Incline Barbell Press
    135x6
    155x6
    175x4

    Side Machine Raises(plate loaded)
    25x3x12
    Seated DB Shoulder Press
    40x10
    45x10
    50x10
    Face Pulls
    40x15
    50x15
    60x15
    70x15
    85x15

    Rope Triceps Pushdowns
    60x3x20
    One-Arm Reverse Grip Pushdowns(w/fat handle)
    30x3x15
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  11. #11
    Registered User golli1982's Avatar
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    Posts: 209
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    Wednesday 2/10/21 Accessory

    Nautilus Machine Rows
    80x2x15
    140x12
    155x12
    170x12
    185x12
    V-Bar Pulldowns
    75x12
    90x12
    110x12
    125x12
    Barbell Rows
    115x10
    135x10
    155x10
    115x10

    One-Arm Rear Delt Cable Flyes
    30x3x15

    Assisted Good Mornings
    45x2xAMRAP
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  12. #12
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    Posts: 209
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    Monday 2/15/21 Bench

    Warm-Up
    Rotator Cuffs
    Pec-Dec Flyes
    Pulldowns

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    180x3, 4 sets
    Added Slingshot
    250x5
    250x3

    Incline Barbell Press
    135x8
    145x8
    155x6
    Pec-Dec Flyes
    60x20
    80x20

    Seated Side DB Raises
    12x12
    15x12
    17x12
    Hammer-ISO Shoulder Press
    50x15
    70x15
    90x15
    Shoulder Horn
    10x15
    12x15

    Triceps Pushdowns
    100x20
    130x20
    150x15
    Seated One-Arm Overhead DB Extensions
    30x12
    35x12
    40x12
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  13. #13
    Registered User golli1982's Avatar
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    Posts: 209
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    Wednesday 2/17/21 Accessory

    Barbell Rows(on Incline)
    95x10, 2 set
    135x10
    145x8, 3 sets
    Wide-Grip Pulldowns
    90x12
    110x12
    130x12
    150x12
    Reverse Rear Delt Pec-Dec Flyes
    60x15
    70x15
    80x15

    Seated DB Shrugs
    50x10
    60x10
    Could go alot heavier, but my daughter has trouble handing me weights

    Ez-Bar Preacher Curls
    50x4x15(2 sets wide, 2 sets close)
    Seated DB Curls
    20x12
    25x10
    30x6

    Heavy Hand Grippers
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  14. #14
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    Friday 2/19/21 Bench

    Rotator Cuffs

    Speed Bench(vs/Dbl Minis)
    45x12
    45x5 added bands here
    95x3, 9 sets(3 different grip on each set)

    Incline DB Press
    50x20
    55x20

    Machine Rows
    105x12
    120x12
    135x12
    Face Pulls
    50x15
    60x15
    70x15

    One-Arm Hammer Curls(w/Fatgrips)
    35x10
    35x10
    35x8
    One-Arm Reverse-Grip Pushdowns(w/Fatgrips)
    30x12
    40x12
    40x12
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  15. #15
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    Tuesday 2/23/21 Bench

    Bench Press
    45x12, 2 sets
    95x8
    115x5
    135x3
    155x1
    190x3, 4 sets
    135x31

    Incline DB Press
    50x12
    60x10
    70x8
    Close-Grip Decline Press
    185x6
    205x6

    Seated Side DB Raises
    10x15
    12x15
    15x15
    17x15
    Hammer-ISO Shoulder Press
    40x3x20

    Triceps Pushdowns
    100x20
    115x15
    120x10
    Lying DB Tate Triceps Press
    25x12
    30x12
    35x8

    Nautilus Ab Machine
    3 sets of 20
    Lower Back Machine
    3 sets of 15
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  16. #16
    Registered User golli1982's Avatar
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    Thursday 2/25/21 Accessory

    Barbell Rows(on Incline)
    105x12, 2 sets
    125x10
    145x10
    165x8
    185x6
    Neutral-Grip Pulldowns
    115x12
    130x12
    145x12
    160x8
    Hammer High-Rows(plate loaded)
    80x3x12

    Face Pulls(on seated row)
    50x3x15
    Scapular Shrugs(on row machine)
    115x15
    130x15
    145x15

    Seated Deadlifts
    25x6
    35x6
    45x4 this was a PR

    Ez-Bar Preacher Curls
    55x12
    55x7
    55x6
    Hammer Curls(w/Fatgrips)
    30 3 sets until my wrists gave out
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  17. #17
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    Friday 2/26/21 Bench

    Rotator Cuffs
    Pec-Dec Flyes
    Pulldowns

    Speed Bench Press(w/2 minis run under bench)
    45x12, 2 sets
    45x5 added bands
    95x3x3
    105x3x3
    115x3x3
    3 different grips on each set

    Flat DB Press
    50x20
    60x20

    Machine Rows
    130x15
    150x15
    170x15
    Face Pulls
    50x20
    60x20
    70x20

    One-Arm Reverse-Grip Pushdowns
    40x3x15
    One-Arm Machine Preacher Curls
    50x3x15
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  18. #18
    Registered User golli1982's Avatar
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    golli1982 is offline
    Monday 3/1/21 Bench

    Rotator Cuffs
    Pec-Dec Flyes

    Bench Press
    45x12, 2 sets
    95x8
    115x5
    135x3
    185x1
    210x2, 3 sets(paused)
    Added 3 board(por grip)
    235x5
    240x3

    Low-Incline DB Press
    60x10
    70x10
    80x9

    Reverse Rear Delt Pec-Dec Flyes
    70x15
    85x15
    100x15
    Seated Side DB Raises
    10x15
    15x15
    20x15

    Triceps Pushdowns
    90x20
    110x20
    130x10 burnt!!
    One-Arm
    30x15
    40x15
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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