MaxSeg's Quest for Strength

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WK5, Chest & Biceps.

Bench - Warm Ups
135x15 225x10 315x5

Bench - Work Sets
245x5 270x5 290x5 315x5 *I know, way to light. Im working on something, consider it week 1.

Bench - Singles
365x1 385x1 405x1 425xMiss * I contribute the miss to my Grandmother's passing yesterday. Diet and sleep are a little off, not really feeling it today.

Incline Bench
135x10 225x10 315x1

DB Flat Bench
75x10/10/10

The following three lifts are done as Super Sets

Cable Hammers w/ Rope
100x10/10/10

Oly Bar Curls
85x10 95x10 105x10

DB Preachers
25x10/10/10

Oly Bar Curls - Burn Sets
25/25

Rotator Work

Outside Rotation
Bands x20/20

Horizontal Rotation
Bands x20/20

PWO - XTend, Whey and Food (Pizza, Wings and Sam Adams)

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WK5, Quads & Hams.

Squats
135x10 240x5 330x5 420x5

Mach. Squats - Powertec
270x8 360x8 500x8

Leg Extensions
180x10 225x10 305x10 *Full pause at the bottom and at the top.

Box Squat - Burn Sets
225x20/20

RDLs
145x10 240x5 330x5 420x5

Summo RDLs
240x6/6/6/6

Leg Curls - Burn Sets
55x40

PWO - XTend, Whey and Food.

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This last week has been a rough one on training; the death and services for my Grandmother, work and the Thanksgiving Holiday. I am hoping to get things back on track.

WK 6, Chest & Biceps.

Bench Warm Up
135x15 225x10 315x5

Bench Work Sets
245x5 270x5 290x5 315x5 335x5

Bench Singles
365x1 385x1 405x1/1/1

DB Bench
75x10/10/10

The following three lifts were Super Sets.

Cable Hammers
100x10/10/10

Oly Bar Curls
85x10 95x10 105x10

DB Preacher Curls
25x10/10/10

Oly Bar Curl Burn Sets
25/25

Rotator Cuff Work.

Outside Rotation
Bands x20/20

Horizontal Rotation
Bands x20/20

Supplements
K-Otic pre workout. XTend, Whey and food post workout. Test Charge.

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I know that it seems that all I do is bench, it's just my work schedule keeps me busy on some days and this is just the way it fell again this week. Ill get squats in tomorrow, I hope...lol


WK1, Max Bench.

Bench - Warm Up
135x15 225x10 315x5

Bench - 16wk Program, WK2
270x5 290x5 315x5 335x5 360x5 PR

Bench - Singles
385x1 405x1 410x1 415x1 420x1 425x1

CGB
225x10 275x8 315x5 325x1 335x1 345x1 355x1

Cable Press Downs - Rope
50x15/15/15/15/15 Burn Sets

Yate's Rows
135x10 185x10 225x10 275x10 315x10

Lat Pull Downs - Wide Bar
100x15/15/15/15/15 Burn Sets

Supplements; Test Charge, Xtend, Jacked and Whey.
PWO - Whey and Food (Chicken Breast, Green Beans and Smithwicks Irish Ale. Nom Nom!)

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WK2, Squats & Core. Finally!

Box Squats
135x10 225x10 315x5 405x5/5

Squats
135x5 225x5 315x5 *Legs are F'ing pumped!

RDLs
135x10 245x5 335x5 425x5 PR

Leg Curls
90x15 135x10 180x8

The following were super setted.

Decline Crunches
10/10

Leg Raises
10/10

Side Bends - 45# Plate
10/10

Trunk Twists - w/ Standard Bar
25/25

Hypers
15/15

Supplements; Test Charge, XTend, Whey and Jacked.

PWO - Whey, Tilapia and Broccoli.

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WK2, TCBF#1 (Traps,Calves,Biceps and Forearms)

BB Shrugs
135x20 225x15 315x10 405x5 500x3

Upright Rows
45lb. Plate x15/15/15/15/15

Neck Harness Extensions
25x15/15

Seated Calves
120x15/15/15

The following four lifts were super setted.

BB Curls
95x10/10/10

Cable Hammers
75x10/10/10

DB Curls
25x10/10/10

Oly Bar Curls
20/20/20

BB Wrists Curls
Oly Bar x25/25/25

Wrists Roller
3 sets @ 10lbs. (down and up = 1 set)

Nothing big, but effective.

[littlebear]

that giant set was a killer I think

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Thanks littlebear!

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WK2, Rep Bench.

Bench Warm Up
135x15/15 225x10/10

Bench - Rep Work
315x10/10/10/10

Oly Bar Skull Crushers
75x10 95x10 105x10 125x10

BB Rows
135x10 225x5/5/5

Lat Pull Downs w/ a Rope
100x10/10/10/10

Supplements; Test Charge, XTend, Jacked and Whey.

PWO - Whey and Chicken Boobs.

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WK2, Delts.

BB Press
Bar x20 135x10 155x10 175x5 195x3 205x2 225x1 PR

45lb. Plate Front Laterals
10/10/10/10

DB Laterals
25x10/10/10

DB Prone Laterals
25x10/10/10

Supplements; Test Charge, XTend and Whey.

PWO - Whey and Fish.

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WK2, Deads & Core.

Rack Pulls
135x10 225x5 315x5 405x5 495x1 585x1

Summos RDLs
315x8/8/8/8/8/8

Leg Curls - Burn Sets
90x20/20

The following moves were Super Setted.

Decline Crunches
10/10

Leg Raises
10/10

Side Bends w/ 45lb. Plate
10/10

Trunk Twists w/ Standard Bar
25/25

Hypers
15/15

Supplements; Test Charge, Jacked and XTend.
PWO - 2 Bowls of chili, mmmmm.

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WK2, TCBF #2.

DB Shrugs
105x10/10/10/10/10

Upright Rows - w/ Oly Bar
135x8/8/8/8/8

Neck Harness
25x15/15

Standing Calves
180x15/15/15

The following four lifts were Super Setted.

BB Curls
100x10/10/10

Cable Hammers
75x10/10/10

DB Curls
35x10/10/10

Oly Bar Burn Outs
20/20/20

Reverse BB Curls
Oly Bar x15/15/15

Wrist Curls
Bands x15/20/20

Supplements; Test Charge, XTend and Whey. ~No Pre WO supps, all out.
PWO - Whey and Food.

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WK3, Max Bench.

Bench Warm Up
135x15 225x10 315x5

Bench -16WK Program, WK3
245x5 270x5 290x5 315x5 335x5

Bench Singles
405x1 415x1 425x1

CGB
225x10 275x8 315x5 335x1 355x1

Cable Press Downs w/ Rope
50x15/15/15/15/15

Yates Rows
165x10 225x10 315x10

Lat Pull Downs - Wide Bar
100x10/10/10

Supplements; Test Charge, XTend and Whey.
PWO - Whey

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WK3, Squats & Core.

Summo Box Squats
135x10 225x10 315x10 405x5/5

Squats - Full ROM
135x5 225x5 315x5

RDLs
135x10 245x5 335x5 425x5

Leg Curls
90x20/20

The following moves were Super Setted.

Decline Crunches
10/10

Leg Raises
10/10

Side Bends w/ a 45lb. Plate
10/10

Trunk Twists w/ a Standard Bar
25/25

Hypers
15/15

Supplements; Test Charge, XTend and Whey.
PWO - Whey & Food.

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WK3, Rep Bench.

Rep Bench
225x25 225x25 225x17 225x15 225x10/10 -For a total of 102 reps! Not my normal rep routine, had to switch it up a little.

Oly Bar Skull Crushers
135x8/8/8/8

BB Rows
225x5/5/5/5

Lat Pull Downs w/ a Rope
100x10/10/10/10

Supplements; Test Charge, XTend and Whey.
PWO - Food.