PSL logger

[trainwreck74]

This

Right!! Haha

 

[trainwreck74]

When done right these things are absolutely magical and totally effective. Absolutely love them.

I agree. Between this and vacuums as game changers for abs

 

[trainwreck74]

I have a household of yoga girls when I visit home. It is no joke how hard certain types of yoga are. Even doing 30 poses for 1 minute each (which is beginner stuff) would be difficult for most). Power Yoga w weights is a whole other story; especially Hot Yoga style. My older sis does retreats and is a teacher so I get to sit in sometimes. I said, “ At 50 years old, I am going to become a master”. Just The way some of the 70+ year old men : Stand up straight, their flexibility, and their gait(they walk like 20 year olds) w no stiffness or pain! I seriously thought one of the guys was like 30 from the back (a black dude) he was 71 yrs old and was playing half court basketball! Sick!

Max

Yoga kept my ass alive over the years between rugby and wrestling. No joke workouts. I tease and call it expensive stretching but that shit is legit and hard as hell. I’d be in a room full of old ladies and dying when they’re barely breakin a sweat!!!
Truth tho. Flexibility and strength throughout your entire range of motion is huge on development and injury prevention. I have found a hot yoga has really done a good job of helping me with my breathing in super high stress and intense environments also. As a first responder losing your wind is very bad. And it brings on a level of anxiety I’m not very comfortable with.

 

[trainwreck74]

Friday -time crunch :-/
Cardio
20 min

Warm up
Band work
Lateral raises x15
Front raises x 15
Rear fly’s x 15
Skiers x 15
Facepulls x 15

Rotator cuff complex x30 each movement
Cuban press X15
Off knee shoulder rotation x 10 each side
Slider push ups


Work
Giant set 8 rounds
Behind head shoulder press smith machine press 135lbs(5 sets) x 25 reps
185lbs (3sets) x 12 reps
Right to
Front shoulder press
135lbs x 25 reps ( 5 sets )
185lbs x 12 reps(3sets)

Giant set 5 rounds
Free motion machine
Lateral raises 20 reps each side
Front raises 25 reps each side
Rear flys 12 reps
Upright rows 12 reps
Facepulls 15 reps
Db shoulder shrugs 110 lbs 10 reps
Farmer carry. Length of gym 100 lb db

Seated Dip machine
Tabata. 10 sec on 20 sec off
15 rounds

Db alternating reverse curls
Db hammer curls
Db super 7 curls ( half up/ half down/ full ) 7 reps each

LiSS treadmill.
20 min.

 

[trainwreck74]

Saturday
Cardio
20 min LiSS treadmill

Warm up
Band work
Facepulls
Upright rows
Rotator cuff complex
Reverse fly’s
Med ball push ups
Inverted pull-ups on trx
Slider push ups

Wide neutral grip pull downs
Tabata 175 lbs
10 sec on 20 sec off.
15 rounds

Wide grip barbell incline press.
8 rounds
135x 30
185x20
215x15
225x12 (4 sets)
185x30

Narrow reverse grip pull downs
Tabata 175lbs
19 sec in 20 sec off
12 rounds


Super set
Dip machine
5 sets of 25 reps
Cable fly’s
5 sets 25 reps

Prone incline db rows - 10 reps
70/80/90/70
Bent over single arm row db 10 reps
100/100/110/110
Single arm db snatches 10 reps each arm
80/90/100/80

20 min interval training on treadmill

Then off to test judge the local body building show

 

[maxmuscle1]

Nice ! Will be rooting for you! You will have a blast !

Max
#competition

 

[trainwreck74]

Nice ! Will be rooting for you! You will have a blast !

Max
#competition

The show was awesome… it was the first actual show in almost 2 years because of Covid. The place was packed and the crowd was crazy. It was soo nice to see the competitors get supported like that and the crowd being so involved. It’s been too long.
The prejudge was brutal. There were many many close calls. There were of course a few standouts that will be next level anytime soon. But judging is tough. I’ve done it before but I’m old school and give a person more credit for slabs of healthy beef vs no muscle but lean as f. I always tend to look for muscle instead of conditioning.

 

[maxmuscle1]

The show was awesome… it was the first actual show in almost 2 years because of Covid. The place was packed and the crowd was crazy. It was soo nice to see the competitors get supported like that and the crowd being so involved. It’s been too long.
The prejudge was brutal. There were many many close calls. There were of course a few standouts that will be next level anytime soon. But judging is tough. I’ve done it before but I’m old school and give a person more credit for slabs of healthy beef vs no muscle but lean as f. I always tend to look for muscle instead of conditioning.

I can help with conditioning! ! Yeah you are a Beef Mac Truck (I could dial you in) 5% or below and Tightening tricks for posing.

All you have to do IS condition , you have major size . It is tedious dieting/cardio but, it is just for that one -two days . It’s great !

Max
Glad u enjoyed it. All like minded people !

 

[trainwreck74]

Monday
Cardio
45 min LiSS
Treadmill.

Warm up
Toes to bar 8 reps
Touch and go air squats 30 reps
Plank (front/side/front/side ) 30 sec hold each
Lunge complex -10 reps each leg each angle
Front/ lateral/ diagonal
Good morning -thick band 10 reps
Bullfrog complex 3 movements each leg 6 total
10 reps each movement
Repeat 3x

Work
Super set 7 rounds
*Front squat ass to grass.
185x15
225 x 12
275x8
315x6
275x 8
225 x 12
185 x 15
*RDL 10 second eccentric phase and hold on bottom. Standing on 4” platform
135x 10 (2 sets)
185x 10(4sets)
225x 8 -1 set.

Tabata 10 sec on 20 sec off. 12 sets
Safety squat @ 225 lbs

Super set -4 rounds
Standing leg curl machine
110 lbs - 20 reps each leg x 4
Step ups on 16” box.
135 lb barbell.
10 steps each leg x 4 rounds

Super set
Leg extensions
10 reps alternating until reaching 100.
4 rounds
Kneeling leg curl machine.
70 lbs - 10 reps each side until 50 reps each

2 rounds
Walking lunges with 45 lb db.
15 kettlebell swings


15 min brisk walk on treadmill

Stretch and foam roll

 

[trainwreck74]

Wednesday
Cardio
25 min interval

Warm up
Alternating Medball push-ups 10 reps each side
TRX inverted row 10 reps
Slider push-ups. 10 reps
Band facepulls 15 reps
Renegade row 10 reps
Band work 10 reps each
Lateral raises
Front raises
Rear fly’s
Upright row
Facepulls
Skiers
Cuban presses with 35lb barbell. 10 reps
Wooden dowel overhead and behind back stretches


Work
Seated Behind neck presses
12 sets
(5@) 135lbs slow and pause at bottom 12 reps
(5@) 185 lbs 8 reps
(2@) 215 lbs 4 reps

Upright row barbell 135lbs
EMOM. 12 minutes = 12 sets
10 reps each set

Seated regular shoulder press barbell
Tabata 10 sec on 20 off.
12 rounds
135lbs

Giant set -3 rounds
Alternating db Arnold press
10 reps each
70/70/75
Lateral raises DB 10 reps
20/25/30
Bent over flys DB
15 reps
20/ 20/25
Alternating Upright row db
10 reps @ 30 lbs /40lbs/ 50lbs

Giant set : 2 rounds
Free motion cable
Lateral raises x20
Front raises x15
Rear fly’s x10
Facepulls. X15
Db shrugs 100lbs x 10

Single arm bd snatch x 10
80x10
90x10
100x10
( this one kills my wind …)

Walk on treadmill for 10 min

 

[trainwreck74]

Thursday
Cardio
35 min interval training on treadmill

Warm up
Trx ring row 10 reps
Behind neck press barbell 10 reps
Band good mornings 10 reps
Off knee external shoulder rotation. 10 reps each arm
Band work( shoulder complex )
Lateral raises x20 reps
Frontal raises x 20 reps
Rear flys 20 reps
Skiers. 20 reps
Facepulls, pull apart 20 reps
Upright row 20 reps

Work
Giant set - 3 rounds
Toes to bar 8 reps
Ghd 10 reps 5 sec eccentric load
Strict pull-ups 10
Inverted row on trx. 10 reps

Wide neutral grip pull downs
Tabata 10 sec on 20 sec off
12 sets 170lbs

Med width neutral grip pull downs
Tabata 10 seconds on 29 seconds off
10 sets @ 170 lbs

Narrow reverse grip pull downs
Tabata 10 seconds in 20 seconds off
8 sets at 180 lbs

Super set 4 rounds
Prone db rows on incline bench 10 reps
70/80/85/90
Bent over single arm db rows 10 reps
100/100/105/110
Laying on incline reverse flys 12 reps
30/30/30/30

Super set 3 rounds
Cable machine
Kneeling rope high facepulls
10 reps
Standing straight arm pulldowns
10 reps

Med con
EMOM - add one rep each min until tap out
8 box jumps
5 burpees
5 v-ups with sliders

 

[trainwreck74]

Saturday

Cardio
45 min LiSS treadmill

Warm up
3 rounds
Band good mornings 10 reps
Trx row 10 reps
Plank 30 sec hold
Front / side / front / side
Bullfrog complex
3 motions each leg each side. 10 reps each
Air squats - 30 ass to grass
Lunge complex front/ lateral/ diagonal. 10 reps each leg each side
Toes to bar 8 reps

Dead lift. 5x10.
185/225/315/365/405(8)

Hang clean
5x 10
135/135/185/215/225

Snatch barbell
Work in progress. Hard to train my brain to do this
4x 10
95/95/115/135

Overhead walking lunges
115 lb barbell


Single arm unilateral db snatches.
4x 10 each side
80/90/100/110

Core work
V-ups- 8 reps
Crawlers - 10 reps
Toes to bar 10 reps
Plank 30 sec hold
Front /side /front / side
Bicycle 20 reps
Rope body curl 20 reps


Ghd -15 reps
Reverse hypers -15 reps

Stretch and stretch.

 

[trainwreck74]

Monday

Cardio 35 min interval

Warm up repeat 2x
Lunge complex 10 reps each angle
Front / lateral/ diagonal
Air squats to 12” box 30 reps
Band good mornings 10 reps
Bullfrog complex
3 motions each leg 10 reps each
Plank 30 sec hold each
Front / side/ front/ side
Toes to bar 10 reps

Low bar squat
10x10
185/235/285/325/375/425/375/325/325/235
Good mornings between each set 10 reps heavy band

Safety squat
10x 10
Ass to grass
225 lbs all sets.
Toes to bar x5 reps in between each set

Hack squat 5x10
5plates each side
6 plates each side
7 plates each side
8 plates each side
8 plates each side
5 plates each side x25

1000 meter row sprint 250 at a time

Walk home for liss.
~1.5 miles

 

[trainwreck74]

Wednesday
Cardio 45 min LiSS on treadmill

Warm up 3x through
Slider push ups 10 reps
Trx rows 10 reps
Trx presses 10 reps
Med ball push ups. 10 reps
Renegade rows 30lb db 10 reps
Bad work 10 reps each
Lateral raises
Front raises
Skiers
Facepulls
Upright rows
Band work rotator cuff complex. 30 reps each

Work
Smith machine seated behind head press 8 sets
(2 @) 135lbs 35 reps. Hold for 3 sec on bottom of last 10 reps
185 for 15 reps
215 for 10 reps
226 for 10 reps
215 for 8 reps
185 for 15 reps
135 for 30 reps

Smith machine seated front shoulder press.
6 sets
135 for 30 reps
185 for 15 reps
215 for 10 reps
225 for 10 reps
185 for 15 reps
135 for 30 reps

Tabata seated shoulder press smith machine
155lbs 10 sec on 20 sec off 12 sets


Giant set 4 rounds
Free motion cable
Lateral raises 20 each arm
Front raises 15 each arm
Facepulls 20 reps
Upright row with rope 15 reps
Bent over fly’s 15 reps
Dip machine 20 reps

Super set 3 rounds
Db Arnold presses 12 reps
50/60/70
Db upright row 10 reps
50/60/70
Shoulder shrug 10 reps
110 lb db

Farmers carry length of gym abs back
4 rounds
100lb
Dip machine 25 reps in between sets

 

[trainwreck74]

Thursday
Cardio
35 min interval treadmill

Warm up
Band work
Lateral raises 15 reps
Front raises 15 reps
Rear fly’s 15 reps
Skiers 15 reps
Facepulls 10 reps
Slider push ups 10 reps
Med ball push ups
Trx rows
Trx presses


Incline narrow grip (log)barbell press
Emom 8 sets
1@ 185x10 reps
7 @ 225x 10 reps

Super set 4 rounds
Barbell press super wide
185@12 reps
225@10 reps
275@ 8 reps
315 @ 6 reps
70 lb db unilateral press one side at a time. 10 reps each arm each set

Super set 4 rounds 10 reps
Db incline press
80/90/100/110
Db fly’s hold at bottom for 3 sec
35/40/45/50

Super set 4 rounds
Pull ups BW 10 reps strict
Dips BW 15 reps


Push ups to fail 2x
10 reps of negatives only. 10 second to bottom

Cardio
Stair mill 15 min.

 

[trainwreck74]

Friday
Cardio
8 ish mile hike with 2500 feet of elevation change
trading out trail camera cards. Gorgeous day and got to play with my new packing pistol.

I’ll post a pic of two of the nice bucks in the honey hole where I set my tree stand up.

 

[trainwreck74]

This was from a buddies cam just around the cone we from mine.

 

[maxmuscle1]

This was from a buddies cam just around the cone we from mine.

Beautiful! Last time I saw that was 2 yrs ago. Haven’t been Hunting, but I still get a lot of ground Venison. Nice having Friends . Reminds me: I need to make Venison Jerky! Love that stuff

Max

 

[trainwreck74]

Beautiful! Last time I saw that was 2 yrs ago. Haven’t been Hunting, but I still get a lot of ground Venison. Nice having Friends . Reminds me: I need to make Venison Jerky! Love that stuff

Max

We lived off elk and deer as a kid. It’s still hands down my fav protein source

 

[maxmuscle1]

We lived off elk and deer as a kid. It’s still hands down my fav protein source

Yeah, I am trying to get family in Wyoming to send me some poundage . Lol. I just am embarrassed to ask. Of course I’d pay good $$, but I know they will just want to give it to me. (Probably what is holding me back from calling). I’ll end up flying out, I have a horse named RED there and I want to go camping.

Max

 

[trainwreck74]

Yeah, I am trying to get family in Wyoming to send me some poundage . Lol. I just am embarrassed to ask. Of course I’d pay good $$, but I know they will just want to give it to me. (Probably what is holding me back from calling). I’ll end up flying out, I have a horse named RED there and I want to go camping.

Max

I hear ya. I feel like a kid who can’t kill a deer when I ask for meat from family. . But sounds like you can make a trip of it. . Good times to be had

 

[trainwreck74]

Monday
Cardio 45 min LiSS

Warm up repeat 3x
Trx rows 10 reps
Trx press 10 reps
Renagade row 10 reps
Band good mornings 10 reps
Plank 30 sex hold each
Front /side/front /side
Toes to bar 8 reps
Reverse hypers 10 reps

*RDL on 4” box
5 sets of 10 reps hold the last on the bottom. Emphasizing eccentric phase .. 8 seconds down to floor
*Calf complex in between. 10 reps each.
Front single (10 each side )
Duck foot
Pigeon toe
Feet together
Tibialis Anterior

Hang clean.
135 x 12
185x 10
215x 8
225x 6
185 x 10
185x10

Full clean
5x 5
225 barbell EMOM

Deadlift
5x8
225/275/315/365/405
Toes to bar 8 reps in between each set

5x10
GHD
5x10. 3/1/3 tempo
Planks between each set 30 sec hold
Front/side/front /side

Core 3 rounds
V-ups
Side plank band pulls
Hollow hold
Super mans
Thrusters

15 min cardio
LIsS

 

[trainwreck74]

Tuesday
Cardio
30 min interval training on treadmill

Warm up
3 rounds 19 reps
Walking lunges (15 each leg)
Lunge complex 10 each
Lateral
Diagonal
Rear
Groin plate slides
Rear lunge and reach with broomstick.
Bulgarian squat
Plank and reach with slider
Toes to bar

Low bar squat
4x10
225/285/315/385
Band good mornings between sets

Safety squat
4x10 ass to grass
225/315/385/385
30 sec plank hold between sets

Unilateral plate loaded leg press
5x 15
2 plates each side
3 plates each side
3.5 plates each side
4 plates each side
2 plates each side

Smith machine Tabata
225 lbs 8 Rounds
10 seconds on… 20 seconds off

15 min LiSS treadmill

 

[trainwreck74]

Thursday
Cardio
45 min LiSS treadmill

Warm up 3 rounds
Slider push up
Med ball slams
Trx row
Trx press
Med ball presses
Renegade row
Rotator cuff band work
Facepulls band

Work
Super set
Incline press narrow grip log
135lbs @25 reps
215lbs @ 12 reps
225 lbs @ 10 reps
225lbs @ 10 reps
275lbs @ 6 reps

Db fly’s 40lbs 15 reps
5 sets

Super set
Behind neck shoulder press
135 lbs 20 reps
185 lbs 12 reps
225 lbs 8 reps
135 lbs 25 reps
135 lbs 25 reps
Db lateral raises 10 reps
30lbs (5 sets)
Front raises 10 reps
30lbs ( 5 sets )
Bent over flys
35lbs 15 reps -5 sets


Super set
Dips
20 reps 4 sets
Pull-ups
10 reps
Strict 4 sets

Hammer strength plate press
180 lbs 12 reps
5 sets
Trx rows 12 reps

Giant set 4 rounds
Free motion cables
Lateral raises 15 reps
Front raises 15 reps
Bent over flys 15 reps
Facepulls 15 reps
Upright rows 15 reps
Cuban presses with 40lb barbell 15 reps
Shrugs 110 lb db 12 reps

Dip machine
Tabata 10Sec on 20 sec off.
10 rounds

15 min walk on treadmill.

 

[trainwreck74]

260lbs

 

[trainwreck74]

Monday

Cardio 45 min LiSS treadmill

Warmup 3 rounds
*Bullfrog glute activation exercises. 10reps each leg each movement 3 each side
*front /Lateral/ diagonal lunges 10 each leg, each direction.
*band good mornings 20 reps
*hip thrusters 10
*leg lifts ( pike position ) 10 reps
*toes to bar 8 reps
*airsquats 30 reps

Work
Super set
Low bar squat
3x5
225/315/385
Romanian Deadlift
185/225/225

Super set
Front squat. 3x8
225/315/315
Air squats on 12” box touch and go
20 reps

Super set
Safety squat
3x8
225/315/385
Reverse hypers
10 reps

Smith machine Tabata
225lbs 10 sec in 20 sec off
12 rounds

Super set 3 rounds no rest.
Leg extensions 25 reps 120lbs
Leg curls 25 reps 110lbs

15 min LiSS treadmill

Foam roll.. Tight hips
Stretch

 

[trainwreck74]

Tuesday
Cardio
30 min interval on treadmill

Warm up
4 rounds : one round between each set of presses.

Band work 15 reps each
Lateral raises
Front raises
Rear flys
Facepulls
Upright rows
Skiers
Rotator cuff band work 3 moves
30 reps each
Off knee shoulder rotators 10 reps
Cuban presses 15 reos
Wooden dowel overhead to behind body shoulders stretches.

Seated Shoulder press
Reps behind head/ reps in front.
135@20 reps. 135@ 15 reps
165@15 reps. 165@ 10 reps
185@ 8 reps. 185 @ 7 reps
205 @ 6 reps. 205. @ 6 reps
225 @ 4 reps. 225@ 3 reps

Super set

3rounds
Db Arnold presses 10 reps each
60/70/75
Upright row barbell
135 lbs all threes sets 10 reps


Giant set 4 rounds

Free motion cable machine.
Lateral raises x 20 reps each arm
Front raises x15 reps each arm
Face-pulls 15 reps
Upright rows 15 reps
Db shrugs 100 lb 10 reos
Seated dip machine 15 reps


1000 meter sprint on rower 250 meters at a time

 

[maxmuscle1]

260lbs

260lbs!! Diesel!! Have you ever tried one of those massage guns (like Theragun Pro?). They seem to very popular these pet years. Just curious TW

Max

 

[trainwreck74]

260lbs!! Diesel!! Have you ever tried one of those massage guns (like Theragun Pro?). They seem to very popular these pet years. Just curious TW

Max

Thanks bro and yes I have a massage gun. They are very useful. My wife is broken often so it’s used often. Worth every penny

 

[trainwreck74]

This one was an Amazon special. Not expensive and last forever.