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PSL logger

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Thread: PSL logger

  1. #406
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    Friday
    Cardio
    20 min arc trainer

    Warm up 3 rounds
    Trx low rows 12 reps
    Renegade row 10 reps each
    Off knee db rotator 12lb 10 reps each
    Trx inverted fly痴
    Band upright row 10 reps
    Band t row wide 10 reps
    Band face pulls 10 reps

    Work:

    Wide grip pull down
    10 rounds - work seconds on/ 20 seconds off
    180lbs
    Neutral grip pull downs
    10 rounds - 10 seconds on/ 20 seconds off
    Mid grip laying back emphasizing the rhomboids
    10 rounds - 10 seconds on/ 20 second off.

    Giant set -4 rounds
    Bent over rows barbell 135 lbs /15 reps
    Facepull with rope 12 reps
    Band -skiers. 15 reps
    Straight arm pull downs (lats)

    Db shoulder shrug to farmer carry.
    100 lbs -10 reps and then walk the gym.
    Repeat 3x

    LiSS cardio 40 min ish.
    Streaming the Pittsburgh national show finals women痴 physique. Had a lot of friends in that show and they all kicked ass to came home with pro cards.

  2. #407
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    I haven稚 decided if I知 going to start show prep next week or turn it into bulk season and shoot for early spring Im not where I want to be. However I don稚 like excuses

  3. #408
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    Quote Originally Posted by trainwreck74 View Post

    I haven稚 decided if I知 going to start show prep next week or turn it into bulk season and shoot for early spring Im not where I want to be. However I don稚 like excuses
    It not an excuse, just do what you think will benefit you more. You can join me and Bulk.

    Max
    Whatever you decide is the right decision

  4. #409
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    I ended up helping a friend this week so my workouts were off.
    I taught three trx classes on Monday and two on Tuesday. I led two spin classes on Monday. Threee on Tuesday and two Wednesday. It was good to do something different but damn. I don稚 know how my gf does this. I was dying abs I don稚 think I致e ever seen her out of breath.

    Wednesday I was able to lift tho

    Warm up , no cardio necessary lately. 3 rounds

    *Lunge complex 3 angles 10 reps each leg each angle. ( sliders used )
    *Good morning with band. 10 reps
    *V-ups with sliders 10 reps
    *Groin Plate slides 5 each leg
    *Med ball slams. 10 reps
    *Thrusters 10 reps

    Work
    Giant set
    *Safety squat ass to grass pause for 3 seconds on bottom.
    225 lbs 15 reps 7 sets
    *Romanian dead lift on 4 pakfirm
    185lbs -10 seconds eccentric loading 1 second up. Pause at bottom 7 sets
    *Air squats 35 reps touch and go
    7 sets
    *Lay down leg curl
    110lbs 10 reps. 7 sets

    Work giant set 3 ronde.

    Bulgarian squat with slider 10 reps
    Kettlebell swing 12 reps (76lb)
    Kettle bell (36lb) single leg deadlift 10 total reps
    Kettle bell (36lb) overhead squat 10 reps total
    Supine slider leg curl. 10 reps

    Giant set 10 reps each 3 rounds
    Thrusters 110 lbs rogue machine
    GHD BW
    Bullfrog complex 3 angels each leg. (6 total)

    Stretch stretch and stretch.
    5 min walk on treadmill.

  5. #410
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    Quote Originally Posted by maxmuscle1 View Post
    It not an excuse, just do what you think will benefit you more. You can join me and Bulk.

    Max
    Whatever you decide is the right decision
    I really think that would be the best choice I知 not really where I want to be for cutting yet.

  6. #411
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    Quote Originally Posted by trainwreck74 View Post
    I really think that would be the best choice I知 not really where I want to be for cutting yet.
    Sounds good! I always like having a few friends doing a similar routine (like bulk/strength lifting) just so we can bounce ideas off each other. Let痴 do this! I am just eating on a few things and I will be ready !

    Max

  7. #412
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    PSL logger

    Quote Originally Posted by maxmuscle1 View Post
    Sounds good! I always like having a few friends doing a similar routine (like bulk/strength lifting) just so we can bounce ideas off each other. Let痴 do this! I am just eating on a few things and I will be ready !

    Max
    Absolutely brother I知 with you!!! I wanna pick your brain a little bit about your gear of choice etc. also

  8. #413
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    Quote Originally Posted by trainwreck74 View Post
    Absolutely brother I知 with you!!! I wanna pick your brain a little bit about your gear of choice etc. also
    Hmu ! I definitely have some solid ideas for you. Now that you are going to take some time, you can get some very good results. I have followed your training, have seen your mesomorphic build, so now it is about getting the tight, hard quality muscle. 60% of the males I train are over 45yrs old-69yrs old, so I have some great experience and a dynamic portfolio of transformations. I find that even the most experienced bodybuilders, some even were pro athletes and they have a lot of knowledge with mechanics , my main focus is on getting them results that they can maintain for life and of course affordability comes into play. I have been lucky to grow up around the bodybuilding lifestyle before I can even remember. I am always experimenting with supps on myself and a lot of people do not realize how well anyone can improve just by trying & trusting someone else痴 point of view and also enjoying the process. PM me and we can talk.

    Max

  9. #414
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    Quote Originally Posted by maxmuscle1 View Post
    Hmu ! I definitely have some solid ideas for you. Now that you are going to take some time, you can get some very good results. I have followed your training, have seen your mesomorphic build, so now it is about getting the tight, hard quality muscle. 60% of the males I train are over 45yrs old-69yrs old, so I have some great experience and a dynamic portfolio of transformations. I find that even the most experienced bodybuilders, some even were pro athletes and they have a lot of knowledge with mechanics , my main focus is on getting them results that they can maintain for life and of course affordability comes into play. I have been lucky to grow up around the bodybuilding lifestyle before I can even remember. I am always experimenting with supps on myself and a lot of people do not realize how well anyone can improve just by trying & trusting someone else痴 point of view and also enjoying the process. PM me and we can talk.

    Max
    I wholly agree. Sometimes that is exactly what one needs to not plateau and make drastic changes. I値l def be in touch my friend. Thank you.

  10. #415
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    Quote Originally Posted by trainwreck74 View Post
    I wholly agree. Sometimes that is exactly what one needs to not plateau and make drastic changes. I値l def be in touch my friend. Thank you.


    Max

  11. #416
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    Thursday
    Cardio
    20 min interval on treadmill

    Warm up
    Renagade rows 10 reps
    Trx rows 12 reps
    Slider push ups 10 reps
    Band lateral raises reps
    front raises reps
    bent over fly痴. 10 reps
    Off knee external rotators 12 lb db 10 reps

    Work
    Wide grip Pull ups BE 10 reps
    WG pull ups +25 lbs 10 reps
    WG pull ups +45 lbs 6 reps
    WG pull ups + 55lb 5 reps
    WG pull ups +76 lbs 2 reps

    Neutral grip pull ups.
    BW- 10 reps
    +25 lbs 6 reps
    +45 lbs 3 reps
    +76 lbs 1 rep

    Lay back Pull downs emphasizing rhomboids
    150 x 20 reps
    160x20 reps
    170x15reps
    180x15 reps
    190x10 reps
    200x10 reps
    210x8 reps
    220 x 6 reps

    Giant set 3 rounds
    10 reps each all on cable machine
    *Straight arm pull downs
    *Rope high face pulls
    *rope upright rows
    *bent over single arm rows

    Giant set 4 rounds
    10 reps each DB
    Inverted incline rows
    70/70/80/80
    Single arm rows
    100/100/110/110
    Hammer curls
    35/40/45/45
    Tricep extension (single arm overhead )
    40/45/45/45

    Met con 5 sets for time
    155lbs
    Deadlift 12 reps
    Hang clean 10 reps
    Push press 6 reps

    Cardio again.
    20 min stair mill

  12. #417
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    Saturday
    Cardio
    20 min tread mill

    Warm up 3 rounds
    *Lunge complex (lateral , reverse, diagonal )
    10 reps each leg each angle
    *Bullfrog complex
    10 reps each leg each angle (3)
    *Thrusters
    10 reps
    *Plank 15 sec hold ( front, side, front, side )
    *Toes to bar
    10 reps
    *Bulgarian squat 10 reps

    Hack squat hold on bottom for 3
    3 sets
    8 plates x 10 reps
    10 plates x10 reps
    12 plates x8 reps

    Super set
    Leg extensions
    8x25
    Lay down leg curls
    8x15

    Lunges walking 3 sets
    Length of gym
    45 lb plate

    Metcon
    Amrap 8 min
    Box jump 10 reps
    Burpee 10 reps
    Slider reverse lunge 10 reps
    20 double unders or 35 regular

    Brisk walk and stretch them hips and glutes.

  13. #418
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    Sunday
    Cardio
    15 min interval

    Warm up
    Bands : 12 reps each 3 rounds
    Lateral raises
    Front raises
    Bent over flys
    Skiers
    Upright flys
    Upright rows
    Facepulls
    Off knee rotations DB

    Work
    Giant set
    10 reps each
    Behind neck smith machine shoulder press
    135/155/185/205/225
    Regular shoulder press
    135/155/185/205/225
    Upright row
    45 db/45/50/55

    Giant set
    Cable 10 reps each
    4 rounds
    *Lateral raises
    *Behind back lateral raises
    *Front raises
    *Rear flys
    *Face pulls
    *Db shrugs
    *Db farmers carry ( length of gym and back )

    Single arm DB snatch
    10 reps each
    90/100/100/100/90


    Cardio
    10 min
    100 meter sprints on rower
    25 min interval treadmill

  14. #419
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  15. #420
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    Quote Originally Posted by trainwreck74 View Post
    I wholly agree. Sometimes that is exactly what one needs to not plateau and make drastic changes. I値l def be in touch my friend. Thank you.
    I think you two are a perfect duo based on what I've seen. I can't wait to see this happen should be freaking epic. Max is awesome

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