Max's Log

[MaxSeg]

Saturday

Bench Warm Up
135x15/15/15 225x5/5/5 315x5/5/5

Bench @ 80% ~ Shoulder Pain
400x1/1/2/1 ~ Had to stop due to pain.

Seated OHP
135x10/10/9 ~ Pain

Prone Laterals w/ Band
#1 x 20/20/20

Tuesday

Legs (Quad Focus)

Extensions
135x15/15/15/15/15

Front Squats
135x10 225x3/3/3

Seated Calves
200x15/15/15

Thursday

BB Rows
135x10/10/10 225x10 315x5

Lat Pull Downs
200x5/5/5

BB Shrugs
405x10 500x10 600x10

[knights]

Welcome.....keep it coming!

[SisterSteel]

I'd look into performing some shoulder rehab to help with the pain.

[mj_0360]

I'll be following bro.

[MaxSeg]

Thanks to everyone stopping by. I should be up and going again this week as far as logging goes. Its been one hell of a busy week.

[MaxSeg]

Quick Accessory Session @ Work.

Cybex Seated Row Machine
170x10 210x10 290x5

CGBP
135x15 225x10 315x10

DB Curls
40x5 50x5 60x5 70x3

BB Shrugs
315x15

Ran out of time, back to "Work".

[MaxSeg]

Legs

Front Squats
135x10 225x3/3/3 250x2/2/2 ~Getting easier, still a balancing act. Dumped 315 in the rack....Do'oH!

Leg Extensions
135x15/15/15

RDLs
135x10 225x5 315x5 405x3

Leg Curls
90x10/10/10

Seated Calves
200x10/10/10

[MaxSeg]

ME Bench

Bench w/u
135x15 225x10 315x5 405x1 *Some shoulder pain.

Shirt On
500 ~ No touch 500x2 ~ 3 Board

Super Ram
405x5 455x5 505x1

Seated OHP
135x10/10/10/5/5

Prone Laterals w/ 25lb Plates
10/10/10/10/10


Shoulder rehab/prehab band work prior to training.

Number arent huge, was training alone tonight.

[MaxSeg]

Long day, quick leg session.

Front Squats
135x10 225x3/3/3

Leg Extensions
135x15/15/15/15/15

Leg Curls
135x10/10/10

Seated Calves
200x10/10/10

[Encino_Mang]

I'd look into performing some shoulder rehab to help with the pain.

That's what I was thinking.......pain isn't doing it any good IMO........that said you know your body better than anyone here

[MaxSeg]

That's what I was thinking.......pain isn't doing it any good IMO........that said you know your body better than anyone here

I agree 100%. I began doing rehab work prior to bench sessions. Thanks.

[MaxSeg]

Press

Seated OHP
135x10 w/u
160x3 170x3 190x3

DB Rows
55x10 65x10 75x10 85x10

Lat Pull Downs ~ Wide Bar
200x5/5/5/5

BB Shrugs
405x10 500x10 600x10 650x10

DB Curls ~ Rehab
25x15/15/15

Rotator Rehab;
Outside Rotation w/ #1 Band
20/20/20

Face Pulls w/ #2 Band
20/20/20

[MaxSeg]

Squats/Deads

~Definitely not my best lifting that I have done. Taking a stab at rehabbing this lower back/hip injury. We'll see.... stay tuned

Squats
225x3 w/u
275x3 295x3 310x3

Deads
365x3 385x3 405x3

Hypers
10/10/10/10/10

Seated Calves
200x10/10/10

Ab Work;

Decline Crunches
10/10/10

Hanging Knee Ups
10/10/10

Side Bends w/ Plate
10/10/10

~Lifts felt weak but no real signs of pain, yet.

[MaxSeg]

AM @ Work

DB Rows
100x10/10/10/10

Cybex Seated Rows
250x5/5/5/5

Cybex Lat Pull Downs
150x10 210x5 290x4

PM @ Home

Bench
135x15 225x10 315x5 360x3 380x2 405x1 ~ No pain tonight, hopefully start progressing again.

BB Shrugs
500x10 600x10 700x5

DB Curls ~ Rehab
25x15/15/15

Rotator Rehab;

Outside Rotation
15/15/15

Face Pulls
15/15/15

[MaxSeg]

Saturday Nov 23 2013

Max Bench @ Results Gym

Bench
Bar x 15 135x15 225x10 315x10 405x7 455x1 505x1

CGBP
315x5/5/5

BB Shrugs
405x10 500x10 600x10

Chest Supported Rows ~ Unilateral Machine
2 pps x10
3 pps x10
4 pps x5

Seated OHP ~ Unilateral Machine
1 pps x15
2 pps x10
3 pps x8
4 pps x4


Joined a gym today that allows heavy lifting, lol

Had an awesome training session!

[MaxSeg]

Sunday Nov 24 2013

Deads @ Results Gym

Deads
135x5 225x5 315x5 405x1 500x1

RDLs
225x5/5/5/5/5

Leg Curls
120x10/10/10

Seated Calves
90x15 180x10 200x10

DB Curls
35x8 50x6 60x6 70x5

Preachers w/ EZ Bar
90ish x 8/8/8

Cable Hammers w/ Rope
80x15 100x10 120x10

[MaxSeg]

Tuesday Nov 26 2013

Bench
Bar x 15 135x15 225x15 315x10 405x5/5/5 Easy!

CGBP
225x10/10/10

Incline Press ~ Unilateral Machine
3 pps x5
4 pps x5
5 pps x4

Seated OHP ~ Unilateral Machine
3 pps x5/5/5

Lat Pull Downs *BTN
100x10* 150x10* 200x6 (to the front)

DB Shrugs
120s x10 130s x10 140s x10 150s x10

[MaxSeg]

Friday Nov 29 2013

Squats w/ Safety Bar
135x5 225x5 315x3 405x1 * Hip was acting up, stopped.

Leg Sled
445x10 645x10 745x5 845x5 945x3

Leg Extensions
90x10 110x10 130x10

Seated Calves
200x10/10/10

DB Curls
50s x10 60s x6 70s x5

Preacher Curls
90x5/5/5

Cable Hammers w/ Rope
130x10 140x10 150x10

[MaxSeg]

Saturday Nov 30 2013

Bench
Bar x15 135x15 225x10 315x5 405x3

Seated OHP ~ Unilateral Machine
1 pps x20
2 pps x10
3 pps x8

Seated Rows
150x10 170x10 200x10

Done. Had back to back ME Bench days (Sat & Tues) in one week, took it easy today. No spotters around as well.

[MaxSeg]

Dec 1 2013

Rack Pulls
225x5 315x5 405x3 500x1 550x1 600 (Miss)

RDLs
315x3/3/3

Leg Curls
100x10 110x10 120x10

Calve Raises on Leg Press
445x25 645x15/15

[MaxSeg]

Wednesday Dec 4 2013 ~ Tuesday’s Workout.

Bench
Bar x15 135x15 225x15 315x10/10/10 225x15

CGBP
225x8/8/8

BB Shrugs
405x10 500x10 600x10

Seated DB Press
50x8 70x8 90x4

Prone DB Laterals
30x10 40x10 50x8

Lat Pull Downs
200x6/6/6

[MaxSeg]

Thursday Dec 5 2013

Squats ~ Safety Squat Bar
170x5 260x5 350x3 440x1

Hack Squats ~ WoW!!
245x5/5/5

Leg Press
645x8/8/8

Seated Calves
200x10/10/10

DB Curls
50x5 60x5 70x5 80x4

[MaxSeg]

Fat Man Cardio

12lb Sledge Drills on Tire
30 sec on / 30 sec rest for 6 rounds

Tire Flips
8/8/8

[MaxSeg]

Saturday Dec 14 2013

Back after a week of being sick with the Flu, took it easy.

Bench
Bar x 20 135x20 225x10 315x10 405x5 455x2

CGBP
315x5/5/5/5/5

BB Shrugs
405x10 500x10 600x10

Prone DB Laterals
50x10/10/10

Lat Pull Downs
200x8/8/8

Seated OHP ~ Unilateral Machine
1pps x20 2pps x15 3pps x10

[MaxSeg]

Tuesday Dec 17 2013

Bench Session #2 ~ Light Day

Bench
Bar x 20 135x15 225x15 315x10/10/10

CGBP ~ Slow and focused down, Explosive and controlled up.
225x5/5/5

Prone DB Laterals
50x5/5/5

Lat Pull Downs
200x5/5/5

Seated OHP ~ Unilateral Machine
1pps x20 2pps x10 3pps x5

BB Shrugs
405x10 500x10 600x10

[MaxSeg]

Wednesday Dec 18 2013

Fat Man Cardio

Tire Flips
10/10/10

Sledge Drills on Tire
30 sec on (as fast as possible)
45 sec rest
8 Rounds

Thursday Dec 19 2013

Leg Press
450x10 650x10 830x3 920x3 1010x2

Military Press. from the floor
135x3 185x3 225x3

BB Shrugs
700x5

Squats ~ Safety Squat Bar
260x5 350x3 440x1

Leg Extension
150x10/10/10

Seated Calves
200x10/10/10

DB Curls
60x5 70x5 80x4

[MaxSeg]

Saturday Dec 21 2013

Prone DB Laterals
25x10 35x10 45x10

Seated OHP ~ Unilateral Machine
1pps x20 2pps x15 3pps x10

Bench w/ a Texas Bar (55lbs)
Bar x15 145x15 235x10 325x5 415x3 465x1 (No decent spotters, kept it easy)

Lat Pull Downs
200x8/8/8

Skull Crushers
115ish x10/10/10

[MaxSeg]

Sunday Dec 22 2013

Deads
135x5 225x5 315x3 405x1 500x1/1

RDLs
315x5/5/5

Calves
200x10/10/10

DB Curls
60x5 70x5 80x3

[MaxSeg]

30 Tire Flips

[MaxSeg]

Thursday Dec 26 2013

~Missed Tuesdays Bench session, Christmas Eve.
~Todays session was kind of a mixed workout, trained with some friends from work.

Deads
135x5 225x5 315x5 405x3 500x1/1/1

Leg Press
405x10 605x5 830x5 1010x2

Clean & Press/Military
135x5 145x5 185x5 225x5

BB Shrugs
405x10 500x10 600x10 700x3

[MaxSeg]

I love the Holidays but dislike the business schedules... the gym should stay open for me.

Quick session before the New Years Madness begins.

Bench

Bar x15 135x15 225x10
315x3/3/3/3/3/3/3/3/3

Clean and Press/Military
135x5 225x3

Done, Out, Gone!

Happy New Year!

[MaxSeg]

Was supposed to train at the Mecca but weather prevented so. Made escape attempt again around noon and the plows had came through. Trained at the gym instead…..better luck next time.

Bench
Bar x20 135x15 225x10 315x5 405x5 455x1

Super Ram Bench
500x2 550x1

CGBP
315x5/5/5

Seated OHP ~ Unilateral Machine
1pps x20 2pp x10 3pps x5

Prone DB Laterals
30x10 40x10 50x8

[Ironguruera]

Was supposed to train at the Mecca but weather prevented so. Made escape attempt again around noon and the plows had came through. Trained at the gym instead…..better luck next time.

Bench
Bar x20 135x15 225x10 315x5 405x5 455x1

Super Ram Bench
500x2 550x1

CGBP
315x5/5/5

Seated OHP ~ Unilateral Machine
1pps x20 2pp x10 3pps x5

Prone DB Laterals
30x10 40x10 50x8

What's a super ram?

[MaxSeg]

its a support device. kinda mimics a shirt. Great for overloading the tris.

http://www.titansupport.com/products/ram/super-ram-bench-press-training-device.html

[Ironguruera]

its a support device. kinda mimics a shirt. Great for overloading the tris.

http://www.titansupport.com/products/ram/super-ram-bench-press-training-device.html

I saw your pm. Looks similar to my mark bell slingshot

[MaxSeg]

I saw your pm. Looks similar to my mark bell slingshot

Correct. a bit different design but same concept.

[Ironguruera]

Correct. a bit different design but same concept.

Looks very robust! ill see where this yr takes my bench. My buddy thinks I can grab 405 by June at under 200lbs. Ill do my best! He is chasing 505 so we will help each other!

[zedhed]

Dam bro you one strong bro. Real nice numbers in your workouts there, just read thru. The only thing that I question is how come you do leg extensions? You do front squats which are WAY better for your legs in general and particularly your knees. For your knees would love to see you drop the extensions out bro. Tons of studies show they just suck in ever possible way for knee health.

[MaxSeg]

Dam bro you one strong bro. Real nice numbers in your workouts there, just read thru. The only thing that I question is how come you do leg extensions? You do front squats which are WAY better for your legs in general and particularly your knees. For your knees would love to see you drop the extensions out bro. Tons of studies show they just suck in ever possible way for knee health.

ill take into consideration, thanks.