MaxSeg's Attempt at a Training Log

[maxseg]

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 will see...

 

[MindlessWork]

Good start and your nick seems familiar...

 

[maxseg]

Good start and your nick seems familiar...

Thanks Brother.
Been around several years.

 

[MindlessWork]

Thanks Brother.
Been around several years.

Think I've seen you over at TID and a couple other boards. Hope you do well at a comp this year, so be careful and make those gains.

 

[maxseg]

Think I've seen you over at TID and a couple other boards. Hope you do well at a comp this year, so be careful and make those gains.

Much appreciated!

 

[Pipelinesteve4]

Much appreciated!

You should jump in on our transformation contest. You already got the log. Why not try to win a huge prize!

 

[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

 

[maxseg]

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

 

[Poohbear]

Thays why the man is swole up right there !! Keep up the good work brother!

 

[maxseg]

Much appreciated Brother!

 

[maxseg]

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 

 

[maxseg]

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**

 

[maxseg]

Monday 1/23/17
Squats

Deads
135x10 225x10 315x5 405x2

RDLs
225x5/5/5/5

SSB Good Mornings
150x10/10/10/10

Leg Curls
90x10/10/10/10

 

[maxseg]

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.

 

[maxseg]

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+

 

[Poohbear]

Keep up the hard work bro !!

 

[maxseg]

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

 

[maxseg]

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

 

[biggc1]

Midnight's were literally sucking the life out of me! Had to get off that shit! I remember my first week I fell asleep at the urinal and hit the wall lol

Sent from my SM-N910P using Tapatalk

 

[MindlessWork]

Maybe time to sleepwalk thru workouts lol.

Hang in there Max, hope things get back to normal for you soon!