maxseg
P/RR/S Newbie
Posts: 49
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Post by maxseg on Dec 18, 2010 13:36:00 GMT -5
Wk4, Max Bench.
Bench - Warm Up
225x5/5 315x5/5
Bench - 16WK Program, WK4
270x5 290x5 315x5 335x5 360x5 *Will repeat this week next week, didn't feel as strong as I think I should have.
Bench Singles
405x1/1/1 Kept it at 405 due to fatigue feeling.
Cable Press Downs w/ Rope
50x15/15/15/15/15
Cable Pull Downs to Chest w/ Rope
100x10/10/10/10/10
Supplements; Test Charge, XTend and Whey.
PWO - Food
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maxseg
P/RR/S Newbie
Posts: 49
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Post by maxseg on Dec 19, 2010 15:09:40 GMT -5
WK4, Squats & CORE. lmao
Okay, I have revamped my SQ/DL training. Training days have remained the same, I just gave them some progressive structure instead of just going through the motions.
I low-balled my 1RM so that I can focus on my form/technique and to ensure that all my connective tissue is in for the long run. I would rather have a long series of progressing lifts than a few PR lifts and then two weeks of rehabbing a strain or even worse a tear.
Now I must remain patient, lift strong, lift consistent and smash some PRs (in the near future)!!
Thanks for following. G
Squat Warm Up
135x5/5/5
Squats - 16WK Program, WK1
225x5/5/5/5/5
Leg Extensions
90x20/20
Summo RDLs
225x5/5/5/5/5
Leg Curls
90x20/20
Super Sets
Decline Crunches
10/10
Bench Leg Raises
10/10
Side Bends w/ 45lb Plate
10/10
Trunk Twists w/ Standard Bar
25/25
Hypers
15/15
Supplements; Test Charge & XTend
PWO - food
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maxseg
P/RR/S Newbie
Posts: 49
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Post by maxseg on Dec 21, 2010 20:03:14 GMT -5
WK4, Rep Bench.
Bench Warm Up
135x15/15 225x10/10
Rep Bench
315x10/10/7/7 *Last two set I began to experience a little delt pain so I scaled back the reps.
JM Press
135x10/10/10/10/10 * First time doing these in some time, hit the Tris in a "new" way. Feels pretty good.
BB Rows
225x5/5/5/5/5
Lat Pull Downs w/ Rope
100x10/10/10/10/10
Supplements; Test Charge & XTend.
PWO - Food.
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maxseg
P/RR/S Newbie
Posts: 49
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Post by maxseg on Dec 23, 2010 21:09:15 GMT -5
WK 4, Deads & Core.
Rack Pulls, Just above the knee - WK1
135x15 225x10 315x5 405x1 495x1 585x1 635x1 655x1 705x1 755x1 and 805x1
Summo RDLs
315x10/10/10
Leg Curls
90x20/20
Giant Sets
Decline Crunches
10/10
Leg Raises
10/10
Side Bends w/ Plate
10/10
Trunk Twists
25/25
Hypers
15/15
Supplements; Test Charge, Xtend & Whey.
PWO - Food
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maxseg
P/RR/S Newbie
Posts: 49
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Post by maxseg on Dec 24, 2010 22:50:08 GMT -5
WK5, Max Bench.
Bench Warm Up
135x15/15 225x10
Bench 16WK Program, WK5
290x5 315x5 335x5 360x5 380x4/2 *Didn't get the five consecutive reps as intended for the 380, but I'll take the 4/2.
Reverse Band Bench - Got my new toys today, Resistance Bands!
405x10 455x3 505x2 405x5/5/5 (Wide Grip) 405x5/5/5 (Close Grip)
Reverse Grip Reverse Band Bench - Goofing Off
135x10 225x10 315x10 405x5
Lat Pull Downs w/ Rope
100x5/5/5/5/5
Supplements; Whey & XTend.
PWO - Whey & Casein.
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maxseg
P/RR/S Newbie
Posts: 49
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Post by maxseg on Dec 26, 2010 16:26:59 GMT -5
WK5, Squats & Core.
Squats - Warm Up
135x5/5/5
Squats - 16WK Program, WK2
245x5/5(Summo) 245x5/5(Medium) 245x5(Narrow) *Finally achieved ATG(Hams on Calves). I have been reevaluating my technique by dropping the weight and focusing on my form. The weight load is light at the moment and will progress higher.
Leg Extensions
90x20/20
Summo RDLs
315x10/10/10
Leg Curls
90x20/20
Giant Sets
Decline Crunches
10/10/10
Leg Raises
10/10/10
Side Bends w/ 45lb Plate
10/10/10
Trunk Twists w/ Standard Bar
25/25/25
Hypers
10/10/10
Supplements; XTend.
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maxseg
P/RR/S Newbie
Posts: 49
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Post by maxseg on Dec 28, 2010 20:58:57 GMT -5
WK5, Traps,Calves,Biceps and Forearms #1 (Make Up for Monday) & Rep Bench.
4AM Session "A"
BB Shrugs
135x15 225x10 315x10 405x5/5 135x30-Burn Set
Upright Rows - w/ two #2 Super Mini Bands
15/15/15/15/15 - Nice burn through out the entire ROM.
Seated Calves
120x15/15/15
Super Sets
Oly Bar Curls
90x10/10/10
Cable Hammers
75x10/10/10
One-arm Preachers w/ 1 #2 Super Mini Band
12/12/12
Oly Bar Burn Outs
20/20/20
6PM Session "B"
Bench Warm Up
135x10/15 225x10/10
Rep Bench
315x10/10/10/10
Super Sets
JM Press
135x10/10/10/10/10
Overhead Extensions w/ One #3 Small Band
10/10/10/10/10
Yate's Rows
135x10 225x5 315x5/5/5
Lat Pull Down's w/ Wide Bar
100x15 150x10 175x5 200x5 225x5
Supplements; XTend
PWO - Whey and a Carb Source.
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maxseg
P/RR/S Newbie
Posts: 49
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Post by maxseg on Dec 30, 2010 17:59:17 GMT -5
WK5, Delts. (Last Night 12/29/10)
Quick and easy.
Seated BB Press - Warm Up
Bar x15 90x10 110x10
Seated BB Press
135x5 155x5 175x3 205x1 135x5/5/5/5 *Shoulder was doing a lot of "grinding" so I didn't really push it.
45lb Plate Front Laterals
10/10/10/10/10
Side Laterals w/ #1 Mini Band
10/10/15
Prone Laterals w/ #1 Mini Band
10/10/10 *These were odd, may go back to DBs.
PWO - Whey and XTend.
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maxseg
P/RR/S Newbie
Posts: 49
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Post by maxseg on Dec 30, 2010 20:39:44 GMT -5
WK5, Deads & Core.
Deads - Warm Ups
135x10 225x10
Deads - WK2 of 16WK Program
300x1/1/1/1/1/1 * I know it seems overly simple and it was very easy, but it is the first progressive Deads and Squat program that I have been on. The weights will continue to go up through out the program.
Arched-Back Good Mornings
135x10 225x5 315x5/5/5
Leg Curls
100x20/20
Giant Set
Decline Crunches
10/10
Leg Raises
10/10
Side Bends w/ 45lb Plate
10/10
Trunk Twists w/ a Standard Bar
25/25
Hypers
10/10
Supplements; XTend, Pump Fixx and Whey.
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maxseg
P/RR/S Newbie
Posts: 49
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Post by maxseg on Jan 2, 2011 9:52:08 GMT -5
(01/01/2011's Workout.)
WK6, Max Bench.
Bench Warm Up
135x15/15 225x10
Bench - WK6 of 16
270x5 290x5 315x5 335x5 360x5
Reverse Band Bench w/ #4 Med Band
315x5/5/5 (Close Grip) 405x5/5/5 (Wide Grip)
Reverse Grip Bench w/ #4 Med Band
315x5/5/5/5/5
Misc. Tricep Work w/ Bands - Burn Sets
Lat Pull Downs w/ a Wide Bar
150x10/10/10/10/10
Supplements; Pump Fixx & XTend.
PWO - Food & Whey.
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maxseg
P/RR/S Newbie
Posts: 49
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Post by maxseg on Jan 3, 2011 20:35:21 GMT -5
(Jan. 2 2011)
WK6, Squats & Core.
Squats Warm Up
135x5 225x5
Squats - WK3 of 16
265x5s 265x5s 265x5m 265x5m 265x5n
Leg Extensions
100x20/20
RDLs
135x10 225x5 315x5 405x5 425x5
Leg Curls
100x20/20
Giant Sets
Decline Crunches
10/10
Leg Raises
10/10
Side Bends w/ 45lb Plate
10/10
Trunk Twists w/ Standard Bar
25/25
Hypers
10/10
Supplements; Whey, XTend & Pump Fixx.
PWO - Food
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maxseg
P/RR/S Newbie
Posts: 49
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Post by maxseg on Jan 5, 2011 6:30:48 GMT -5
WK6, 4am Rep Bench.
Bench Warm Up
135x15/15
Rep Bench
225x15/15/15/15/15 *Gave the joints a break today and lightened it up a bit.
#3 Small Band Overhead Extensions
15/15/15/15/15
CGB
225x5 250x5 270x5 290x5 315x5
Lat Pull Downs - Wide
150x5/5/5/5/5
BB Rows
225x5/5/5/5/5
Supplements; KOtic, XTend & Whey.
PWO - 95gr of Carbs, ten minutes later 66gr Whey.
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maxseg
P/RR/S Newbie
Posts: 49
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Post by maxseg on Jan 8, 2011 15:40:45 GMT -5
WK7, Max Bench.
Been off for three days due to illness. Back today with a little post sick weakness.
Warm Up
225x5/5/5/5/5
Bench
290x5 315x5 335x5 360x5 380x5
CGB
135x20 225x10 315x5
Reverse Band Press w/ Lg Band
315x10 405x5 455x1 505x1
Reverse Grip Press w/ Lg Band
405x3/3 *Burnt out at this point.
Misc. Band Tricep Work
Super Sets
Lat Pull Downs
150x5/5/5/5
BB Rows
225x5/5/5/5
Supplements; Pump Fixx & XTend.
PWO - Regular Cottage Cheese & Pineapple.
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maxseg
P/RR/S Newbie
Posts: 49
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Post by maxseg on Jan 11, 2011 20:12:41 GMT -5
WK7, Rep Bench.
Bench Warm Up
135x15/15
Rep Bench
225x20/20/20/20
Skull Crushers w/ #2 Super Mini Bands
15/15/15/15
Yate's Rows
135x15 135x15 225x10 315x5
Lat Pull Downs - Wide
150x5/5/5/5
Supplements; KOtic & Whey.
PWO - 100gr of Carbs (liquid form), 10 min later 66 grams of Whey then a Chicken breast.
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maxseg
P/RR/S Newbie
Posts: 49
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Post by maxseg on Jan 14, 2011 5:33:27 GMT -5
WK7, Deads
Rack Pulls #3 - Just Below the Knee. WK3 of 16.
135x10 225x5 315x5 405x1 495x1 585x1
Summo RDLs
135x10 225x8 315x5 405x3
Leg Curls
100x20/20
Decline Crunches
15/15
Leg Raises
10/10
Side Bends w/ 45lb Plate
10/10
Trunk Twists w/ Standard Bar
35/35
Hypers
10/10
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