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MaxSeg's Attempt at a Training Log (Again)
Saturday Bench 1/14/17
BB Bench
Barx50 135x20 225x5 275x3 295x3 315x1 365x1
SuperSet
CGBP
225x5/5/5/5
Standing OverHeadPress
135x10/10/10/10
SuperSet
Skull Crushers
60x15 80x15 100x10/10
DB Front Raises
20x15/15/15/15
SuperSet
Cable Press Downs
150x15/15/15/15
DB Laterals
20x15/15/15/15
Prone DB Laterals
20x10/10/10/5
**Very light day. Its been a year since bench pressing and about two months since being in the gym (life happens). If shoulder continues to be pain free I plan on making an attempt to compete again later this year. We wil see...
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Re: MaxSeg's Attempt at a Training Log (Again)
I know you hate to hear this but I will always say no one care how much you can lift. It is about not getting hurt and looking good. Good luck on your log buddy.
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Re: MaxSeg's Attempt at a Training Log (Again)
When you compete it is about how much you can lift. I have zero interests in aesthetics, abs or separation. Im not a bodybuilder by any definition.
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Re: MaxSeg's Attempt at a Training Log (Again)
Looks good to me, but you already know I am a BIG FAN. Get looking more BEASTLY than ever. Still love your avatar.
~Trixie~
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Re: MaxSeg's Attempt at a Training Log (Again)
Hit it hard as always big man
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Re: MaxSeg's Attempt at a Training Log (Again)
Quote:
Originally Posted by
maxseg
When you compete it is about how much you can lift. I have zero interests in aesthetics, abs or separation. Im not a bodybuilder by any definition.
Get your lift on!
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Re: MaxSeg's Attempt at a Training Log (Again)
I'm your biggest fan bro and you already know that. If you can compete again that would be terrific. However the most important thing is your health. You only have one body bro. Treat it good.
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Re: MaxSeg's Attempt at a Training Log (Again)
Gotcha brother. I just got to do what drives me. Training smarter this time. If it doesn't work this time we will sit down and drafta plan your way.
Sent from my SM-G900V using Tapatalk
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Re: MaxSeg's Attempt at a Training Log (Again)
i would say a combo of different things could help keep you on the platform max. from an anabolics stand point, keeping npp and eq pretty much rear round with one of the other. fish oil and other anti inflammatory supps to keep the joints as healthy as possilbe. from a pre hab rehab stand point getting graston deep tissue and good chiro work done as often as possible. from a training side, i would say look at what the top older dudes do. those guys are all jacked up and are still going. maybe you can take some of what they do and it may help you in training and preperation while keeping you healthy and able to perform.
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Re: MaxSeg's Attempt at a Training Log (Again)
Monday D.E. Squats/Deads 1/16/17
Light Squats (Roughly 50% of Current Approximate 1RM)
135x5/5/5 225x5 250x3/3/3
Leg Extensions
70x15/15/15/15/15
Hack Squats
1p x5 2p x5/5/5
Leg Press
450x5/5/5/5
That's it folks, nice n easy.
no plus ones
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Re: MaxSeg's Attempt at a Training Log (Again)
Looks good brotha. Looking forward to following your training log and hopefully seeing you back on the platform.
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Re: MaxSeg's Attempt at a Training Log (Again)
Quote:
Originally Posted by
guns01
i would say a combo of different things could help keep you on the platform max. from an anabolics stand point, keeping npp and eq pretty much rear round with one of the other. fish oil and other anti inflammatory supps to keep the joints as healthy as possilbe. from a pre hab rehab stand point getting graston deep tissue and good chiro work done as often as possible. from a training side, i would say look at what the top older dudes do. those guys are all jacked up and are still going. maybe you can take some of what they do and it may help you in training and preperation while keeping you healthy and able to perform.
Thanks Brother. Everything seems to be falling in place with no major pain issues. Just a whole lot of DOMs from the 4+months off. I will be training a lot different from now on. Im easing into this as not to aggravate things by jumping off the deep end and pushing things to the limits.
Quote:
Originally Posted by
Yohimbe
Looks good brotha. Looking forward to following your training log and hopefully seeing you back on the platform.
Thanks Yohimbe!!
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Re: MaxSeg's Attempt at a Training Log (Again)
Tuesday 1/17/17
Back Biceps Traps Core & Rotator Cuff
Lat Pull Downs
100x12 120x10 140x10 160x8
BB Rows
135x10/10/10/8
DB Curls
20x20 30x15 40x10 50x8
Hammer Curls
40x8/8/8/8
One-Arm Smith Machine Shrugs
95x15/15/15/15
Smith Machine Upright Rows
95x8/8/8/8
Horizontal Rotation
10x15/15/15
Outside Rotation
10x20/20/20
Side Bends w/ DB
45x20/20/20
Floor Crunches
15/15/15
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Re: MaxSeg's Attempt at a Training Log (Again)
I like doing my upright rows in the smith machine. Curious if you keep your grip wide or narrow? I used to always do them with a narrow grip, but over the past few years started using a much wider grip and love it.
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Re: MaxSeg's Attempt at a Training Log (Again)
Quote:
Originally Posted by
Yohimbe
I like doing my upright rows in the smith machine. Curious if you keep your grip wide or narrow? I used to always do them with a narrow grip, but over the past few years started using a much wider grip and love it.
Probably wide im guessing...approximatley 12-14 inches maybe.
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Re: MaxSeg's Attempt at a Training Log (Again)
Wednesday 1/18/17
D.E. Bench
Rep Bench (Approx. 55%)
Bar x30 135x20 225x10/10/10/10
Cable Press Cable Downs
150x15/15/15/15
Prone DB Laterals
20x12/12/12/12
CGBP
225x5/5/5/5
Front DB Raises
20x12/12/12/12
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Re: MaxSeg's Attempt at a Training Log (Again)
Quote:
Originally Posted by
maxseg
Probably wide im guessing...approximatley 12-14 inches maybe.
Yep, I've been keeping my grip about shoulder width. Such a different feeling than having my hands close together (6 inches or so).
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Re: MaxSeg's Attempt at a Training Log (Again)
Quote:
Originally Posted by
maxseg
Monday D.E. Squats/Deads 1/16/17
Light Squats (Roughly 50% of Current Approximate 1RM)
135x5/5/5 225x5 250x3/3/3
Leg Extensions
70x15/15/15/15/15
Hack Squats
1p x5 2p x5/5/5
Leg Press
450x5/5/5/5
That's it folks, nice n easy.
no plus ones
Just curious on your leg lifts do you ever do higher reps. Aside from leg extensions everything looks to be in the 3-5 rep range. I know your working on strength and that is the ideal range to stay in, but I have seen some lifters do a finishing set or exercise with higher reps and was just curious on your thoughts on this. Thanks!
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Re: MaxSeg's Attempt at a Training Log (Again)
Quote:
Originally Posted by
qhams
Just curious on your leg lifts do you ever do higher reps. Aside from leg extensions everything looks to be in the 3-5 rep range. I know your working on strength and that is the ideal range to stay in, but I have seen some lifters do a finishing set or exercise with higher reps and was just curious on your thoughts on this. Thanks!
I rarely do. Once I finish I'm finished. Joints been sore, so I'm easing into it. I'll up the reps on the lighter sets as I get used to the weight again. Getting old sucks. Lol
And remember, if it's over 5 reps it's cardio!
Sent from my GT-N5110 using Tapatalk
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Re: MaxSeg's Attempt at a Training Log (Again)
Quote:
Originally Posted by
maxseg
I rarely do. Once I finish I'm finished. Joints been sore, so I'm easing into it. I'll up the reps on the lighter sets as I get used to the weight again. Getting old sucks. Lol
And remember, if it's over 5 reps it's cardio!
Sent from my GT-N5110 using Tapatalk
I totally love you Max. You just told me over 5 reps is cardio, that means I'm doing cardio during my whole workout. I don't have to be a treadmill donkey?
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Re: MaxSeg's Attempt at a Training Log (Again)
Well that is my philosophy. ..lmao
Sent from my SM-G900V using Tapatalk
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Re: MaxSeg's Attempt at a Training Log (Again)
Sunday 1/22/17
Core & R/C Rehab/Prehab
DB Horizontal Raises
10/20/20/20
Cable Outside Rotation
10/20/20/20
Cable Inside Rotation
10x20/20/20
Cable Face Pulls
60x20/20/20
Hypers
10/10/10
Crunches
25/25/25
Side Bends w/DB
45x20/20/20
**Had to switch things up a bit to accommodate the new days off at work**
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Re: MaxSeg's Attempt at a Training Log (Again)
Looks like ur kicking this run in its butt brother your a beast
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Re: MaxSeg's Attempt at a Training Log (Again)
thanks Brother!
Im going to keep it nice an easy for a few weeks then slowly start progressing the weight.
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Re: MaxSeg's Attempt at a Training Log (Again)
Monday 1/22/17
Squats
Deads
135x10 225x10 315x5 405x2
RDLs
225x5/5/5/5
SSB Good Mornings
150x10/10/10/10
Leg Curls
90x10/10/10/10
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Re: MaxSeg's Attempt at a Training Log (Again)
Getting strong on those dead lifts brotha. Good stuff!
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Re: MaxSeg's Attempt at a Training Log (Again)
Thanks Brother!
DLs have always been a weak point for me. I should be over 500 in a month or so. Bat for a first in almost a year Ill take it.
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Re: MaxSeg's Attempt at a Training Log (Again)
I really like your routine brother keep it rolling
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Re: MaxSeg's Attempt at a Training Log (Again)
Wed 1/25/17
Bench
Bench Warm Up
Horizontal Rotation 10x20/20, Outside Cable Rotation 10x20/20, Bar x50/50.
Bench
135x20 225x15 315x3 365x1
CGBP
225x5/5/5/5
Standing Over Head Press
135x10/10/10/10
Skull Crushers
90x10 110x10 130x10/10
Front DB Raises
25x15/15/15/15
That's It. Short, Sweet & Easy.
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Re: MaxSeg's Attempt at a Training Log (Again)
Between Homework, Dinner and Kids I managed a quick bench session at home.
Bench Warm Up
Bar x 50/50/50
Outside Rotation w/ Bands 20/20/20
Bench
135x20 225x20 315x5 365x1 225x10/10/10/10/10 135x20/20/20/15/15
Nothing impressive, just a good therapy session on my way back to 500+
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Re: MaxSeg's Attempt at a Training Log (Again)
Friday Squats 2/10/17
leg Extensions
50x20 100x15 150x10/10
Squats
135x5 225x5 315x5 405x1/1/1
Hacks
1p x5 2p x5 3px5
Leg Press
250x20 450x15 650x5
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Re: MaxSeg's Attempt at a Training Log (Again)
Midnights are kicking my ass, Im in desperate need to get back to 7-3!
2/11 Bench
Bench Warm Up
Bench 135x20/20/20
Outside Rotation 10x20/20/20
Bench
225x10/10/10/10/10
CGBP
225x6/6/6/6
Cable Press Downs*
60x15/15/15/15
Side Laterals*
10s x15/15/15/15/15
Front Raises*
10s x15/15/15/15/15
*Had to train at home this day, cable press down machine needs oiled/lubed. Felt dragging a body over railroad ties. No DBs, had to use plates.
Slept through Deadlift Day, Oops!
2/15 Bench
Bench warm Up
Bench Bar x50/50/50
Outside Rotation 10x20/20/20
Bench
135x25 225x20 315x5 365x1
Incline Unilateral Bench Mach.
3pps x15 4pps x10 5pps x5/5
CGBP
225x10/10/10
Incline Skull Crushers
110x10/10/10
Unilateral Seated OHP
2pps x15 3pps x8/5
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Re: MaxSeg's Attempt at a Training Log (Again)
2/16 Squats
Leg Extensions
100x15 150x10/10/10
Hack Squats
1pps x10 2pps x10 3pps x10 1pps x15
Leg Press
650x10/10/10
Squats* Should have done these first but the rack was occupied.
135x5 225x5 315x5 Done
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Re: MaxSeg's Attempt at a Training Log (Again)
Thursday 2/23 M.E. Upper
Close Grip Bench
135x15 225x10 315x3 335x1 355x1 375x1
Incline Unilateral Press & Peck Deck - SuperSets
3pps x15 4pps x10/10/10
150x15/15/15/15
Skull Crushers (Straight Bar) & Cable Kick Outs - SuperSets
135x10/10/10/10
40x15/15/15/15
Seated Chest Supported Rows
3pps x10/10/10/10
Front, Rear & Side Laterals - SuperSets
20x10/10/10/10
20x10/10/10/10
20x10/10/10/10
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Re: MaxSeg's Attempt at a Training Log (Again)
I must admit that I feel great today. Absolutely no shoulder pain!
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Re: MaxSeg's Attempt at a Training Log (Again)
Just some light squats at home before work tonight. Not really feeling it...
135x5 225x5 315x5 385x2/2/2
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Re: MaxSeg's Attempt at a Training Log (Again)
M.E. Upper 3/9/2017
Bench
135x20/20/20 225x20 315x5 365x1 385x1 405x1
Seated DB Press
50x10 60x10 70x10 80x5
Skull Crushers W/ Oly Bar
135x10/10/8/8
Cable Press Downs
150x20/20/20/20
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Re: MaxSeg's Attempt at a Training Log (Again)
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Re: MaxSeg's Attempt at a Training Log (Again)
ME Lowers 3/10/2017
Squats
135x10 225x10 315x5 405x1 (Stopped here, no spotters)
Leg Ext.
110x15/15/15/15
Hack Squats
2pps x8 3pps x8 4pps x5
Leg Press
450x10 650x10 830x5
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Re: MaxSeg's Attempt at a Training Log (Again)