Re: Max's Training ~ 2015
Hope you are doing well. Can't wait to see you again, friend.
~Trixie~
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Re: Max's Training ~ 2015
August 10, 2015 ~ M.E. Squats Cycle 2 / WK4
AM@Gym
Squats
135x10 225x10 315x5 405x3 * In bit of a funk, stopped at 405.
Hypers
5/5/5/5
45° Calve Press
450x20/20/20/20
PM@Work
DB Curls
40x10 50x10 60x8 70x8 80x4
DB Hammers
60x10/10/10
August 11, 2015 ~ Miscellaneous Rehab/Prehab Stuff
PM@Work
Face Pulls
50x15/15/15/15/15
Prone Cable Laterals
20x12/12/12/12/12
Seated Chest Supported Rows
150x12/12/12/12/12
Seated Over Head Cable Extensions (Tris)
80x10/10/10
Cable Kickouts
30x12/12/12
Seated DB Cleans
20x12/12/12Last edited by maxseg; 08-12-2015, 12:44 AM.Leave a comment:
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Re: Max's Training ~ 2015
I'm gonna need to see a picture of legs that can do 405x3 and 500x1. Interested to say the least.
~Trixie~Leave a comment:
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Re: Max's Training ~ 2015
August 4, 2015 ~ M.E. Squats Make-Up day.
Squats
135x10 225x10 315x5 405x3 500x1
Hypers
5/5/5/5
August 5, 2015 ~ D.E. Bench Cycle 1 / WK3
AM@gym
Close Grip Incline Press ~ Unilateral Machine
1pps x20/20 2pps x20 3pps x10 4pps x5
Lat Pull Downs ~ Wide
100x15/15 120x10 140x10 160x10
Chest Supported Rows ~ Unilateral Machine
1pps x20 2pps x15 3pps x5/5/5
Seated Over Head Press ~ Unilateral Machine
1pps x20 2pps x15 3pps x5/5/5
Aug. 5, 2015 Cont.
PM@Work
DB Shrugs
100x10/10/10/10
Cable Push Downs
90x15 100x10/10/10
Grapplers
45x10/10/10/10
August 6, 2015 ~ Miscellaneous / PM@Work
Cable Kick Outs
30x12/12/12/12
Face Pulls
100x12/12/12/12
Lat Pull Downs ~ Wide
150x10/10/10/10
August 7, 2015 ~ D.E. Squats Cycle 1 / WK3
Squat
135x10 225x5 315x2/2/2/2/2
Hypers
5/5/5/5
45° Calve Press
450x20/20/20/20
EZ Bar Curls
90x10 110x8 130x4 140x2
DB Hammers
60x10/10/10/10
August 8, 2015 ~ M.E. Bench Cycle 2 / WK4
Bench Warm Up;
Bench Bar x20/20
DB Front Raises 15x10/10
DB Laterals 15x10/10
Floor Press ~ Smith Machine.
135x15/15 225x5 315x1 225x5/5/5/5/5
Cable Press Downs
150x15 195x10 220x10 230x8 240x6
JM Press
135x10/10/10/10
Lat Pull Downs
120x10 140x10 160x10 180x10
Prone Cable Laterals
20x15/15/15/15
Seated DB Over Head Press
40x15 45x10 50x10 55x10
BB Shrugs
405x10 500x10 600x10
** Floor presses in the Smith was a bit awkward and stressed the shoulder. turned it into a close grip floor press with no issues.
** Seated DB presses were taken a cautious approach. All went well though.Leave a comment:
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Re: Max's Training ~ 2015
July 24, 2015 ~ D.E. Squat & Deads Cycle 1 / WK1
Squats
135x10 225x5 315x2/2/2/2/2/2/2/2/2/2
Rack Pulls
315x3 405x3 500x1 550x1
July 26, 2015 ~ M.E. Bench Cycle 1 / WK2
AM@Gym
Bench Warm Up;
Bench Bar x20/20 135x10 225x5
Chest Supported Rows 1pps x10/10
DB Front Raises 15x10/10
Bench
315x3 365x1/1/1
Skull Crushers
110x6/6/6
Lat Pull Downs ~ Wide
100x15/15/15
Prone Cable Laterals
20x12/12/12
Seated OverHead Press
1pps x20 2pps x10 2pps x20
BB Shrugs
405x15/15/15
PM@Work
Seated OverHead Cable Extensions
60x12/12/12/12/12
Chest Supported Rows
110x12/12/12/12/12
One Arm Cable Kickouts
30x12/12/12/12/12
Face Pulls
100x12/12/12/12/12
DB Shrugs
100x12/12/12/12/12
July 27, 2015 ~ M.E. Squats & Deads Cycle 1 / WK2
PM@Work
Stiff Legged Deads
225x5/5/5
Hypers/Machine Back Ext.
170x10/10/10
45* Calf Press
400x20/20/20
DB Curls
50x8 60x6 70x4
DB Hammers
50x10/10/10
Squats
135x10 225x5 315x3 405x2/2/2
Bent Knee Good Mornings
155x10 240x5 330x3
July 29, 2015 ~ D.E. Bench Cycle 1 /WK2
AM@Gym
Bench
Bar x20/20 135x10 225x5 315x3/3/3/3/3
Close Grip Incline ~ Unilateral Machine
1pps x20 2pps x20 3pps x15
Chest Supported Rows
1pps x20 2pps x10 3pps x10
Seated OverHead Press
1pps x20 2pps x10 3pps x10
PM@Work
Skull Crushers
90x10/10/10/10
Seated OverHead Cable Extensions
60x10/10/10/10
07/29/2015 Cont.
One Arm Cable Kickouts
30x10 40x10 50x10
Lat Pull Downs ~ Wide
100x12 120x10 140x8 160x10
Prone Cable Laterals
20x12/12/12/12
DB Shrugs
100x10/10/10/10
July 30, 20115 ~ D.E. Squat & Deads Cycle 1 /WK2
Squats
135x10 225x5 315x2/2/2/2/2
Rack Pulls
315x3 405x3 500x1/1/1
Stiff Legged Deads
315x3/3/3/3
Hypers
5/5/5/5
August 2, 2015 ~ M.E. Bench Cycle 1 / WK3
PM@Work
Bench
Bar x20/20 135x20/20 225x10 315x5 365x1 385x1 405x1
Skull Crushers
110x10 130x6/6/6
Lat Pull Downs ~ Wide
150x10 170x10 190x10 210x6
Prone Cable Laterals
30x10/10/10/10
Seated OverHead Cable Extensions
70x10/10/10/10
August 3, 2015 ~ M.E. Squat & Deads Cycle 1 / WK3
PM@Work ~ Will make up Squats, Good Mornings, SLDs and Hypers in the morning.
Leg Extensions
150x10/10/10/10
Leg Curls
90x15 110x15/15/15
Back Extensions
170x15/15/15
Standing Calves
100x15/15/15
45° Calf Press
400x20/20/20
DB Curls
40x10 50x8 60x6 70x4 80x2
DB Hammers
50x10/10/10Leave a comment:
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Re: Max's Training ~ 2015
July 22, 2015 ~ DE Bench Cycle 1 / WK1
AM Session @Gym
Bench Warm Up
Bar x20/20 135x10/10 225x5/5
Speed Bench w/ Bands
240x3/3/3/3/3/3/3/3/3
Close Grip Incline ~ Unilateral Machine
1pps x20 2pps x15 3pps x10
Skull Crushers
110x6/6/6
Chest Supported Rows ~ Unilateral Machine
1pps x20 2pps x10 3pps x10
Seated Overhead Press ~ Unilateral Machine
1pps x20 2pps x10 3pps x5
PM Session @Work
Lat Pull Downs;
Wide Grip
110x12 150x10 200x6
Close Grip (Palms Facing)
200x8 220x5 240x3
Prone Cable Laterals
20x12/12/12/12/12
DB Shrugs
100x15/15/15/15/15
One Arm Cable Kick Outs
30x15/15Leave a comment:
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Re: Max's Training ~ 2015
July 21, 2015 ~ ME Squat & Deads
Squats
135x10 225x5 315x3 405x3 500x1/1
Bent Knee Good Mornings w/ SSB
150x5 240x3 330x3/3/3
Stiff Legged Deads / RDLs
225x5/5/5/5/5
Hypers
5/5/5/5/5
45° Calf Press
400x20/20/20/20
DB Curls
50x10 60x8 70x6 80x4
DB Hammers
50x10/10/10/10Leave a comment:
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Re: Max's Training ~ 2015
July 18, 2015 ~ M.E. Bench, Cycle 1 / WK1
Bench Warm Up
Bench Bar x20/20 135x10 225x5
Chest Supported Rows 1pps x15/15
DB Front Laterals 15x10/10
DB Side Laterals 15x10/10
Bench Work Sets
315x3 365x1/1/1
Incline Press ~ Unilateral Machine
1pps x20 2pps x15 3pps x8 2pps x8 1pps x12
Skull Crushers
110x8/8/8/8/8
Lat Pull Downs ~ Narrow
160x10 200x8 180x6 160x8
Chest Supported Rows ~ Unilateral Machine
1pps x15 2pps x10 3pps x10 2pps x10 1pps x10
Prone Cable laterals
20x12/12/12
Seated OverHead Press ~ Unilateral Machine
1pps x20 2pps x10 3pps x8
BB Rows
Did Not Do, Hand Still Sore.Leave a comment:
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Re: Max's Training ~ 2015
Todays banded Deads.
Todays banded Squats.Leave a comment:
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Re: Max's Training ~ 2015
July 13, 2015 ~ Squat & Deads#1 / WK4
Squats
135x10 225x5 315x3 405x3 455x1 500x1
Stiff Legged Deads / RDLs
225x5/5/5/5/5
Hypers
5/5/5/5/5
45° Calf Press
400x20/20/20/20
DB Curls
50x10 60x8 70x6 80x4
DB Hammers
50x10/10/10/10
July 14, 2015 ~ Off / 16 hr Shift
July 15, 2015 ~ Bench#2 WK4 (@work, Slept in)
Speed Bench
225x3/3/3/3/3/3/3/3/3
Seat OverHead Cable Extensions ~ Triceps
60x12/12/12/12/12
Cable Push Downs
60x12/12/12/12/12
Lat Pull Downs
200x5 210x5 220x5
Delt Laterals ~ Cybex Machine
70x20/20 90x12 110x12 130x10
Chest Supported Rows
150x10/10/10
DB Shrugs
100x10/10/10
July 16, 2015 ~ Off / 16 hr Shift
July 17, 2015 ~ Squat & Deads#2 / WK4
Squat Warm Ups
135x10 225x5
Speed Squats w/ bands
225x2/2/2/2/2/2/2/2/2/2
Rack Pulls w/ Bands ~ High.
225x6 405x3 500x1 550x1 600x1/1 ~ Tore callous, session over.Leave a comment:
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Re: Max's Training ~ 2015
July 11, 2015 ~ Off / Chill day at home, last day of vacation
July 12,2015 ~ Bench #1 / WK4
AM Workout @ Gym
Bench Warm Up;
Bench - Bar x20/20 135x5 225x3 315x3
FacePulls w/ Band - 20/20/20
DB Front Raises - 15x10/10
DB Side Raises - 15x10/10
Bench Work Set
335x1 355x1 375x1/1/1
Close Grip Incline ~ Unilateral Machine
1pps x20 2pps x15 3pps x8 2pps x8 1pps x15
Skull Crushers
110x10/10/8/6
Lat Pull Downs
150x10 200x8/6/5
Prone Cable Laterals
20x12/12/12/12
Seated OverHead Press ~ Unilateral Machine
1pps x20 2pps x10 3pps x8
BB Shrugs
405x10 500x10 600x10
PM Workout @ Work
One Arm Cable Kick Outs (Triceps)
20x20 30x12 40x10/10
Seated OverHead Pulldowns ~ Lat Machine (Triceps)
60x10/10/10/10
Seated DB Cleans (Upper Back / Rear Delts)
30x10/10/10/10
Chest Supported Rows (Upper Back)
290x5/5/5/5Leave a comment:
Leave a comment: