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PSL logger

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  1. #421
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    Quote Originally Posted by samgraves82 View Post
    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
    Max is a shredded beast. I知 gonna happily take that compliment ! Thanks bro

  2. #422
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    Quote Originally Posted by trainwreck74 View Post
    Max is a shredded beast. I知 gonna happily take that compliment ! Thanks bro
    Getting a hold of you. Super busy times

    Max

  3. #423
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    Quote Originally Posted by maxmuscle1 View Post
    Getting a hold of you. Super busy times

    Max
    No worries bro. I知 a stupid busy person too

  4. #424
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    Monday
    Cardio
    35 min interval treadmill

    Warm up: repeat 3 x

    Toes to bar - 10 reps
    Monster walk - ten steps each way
    Lunge complex ( lateral. Diagonal , reverse )
    Plank 15 second hold ( front , side , front other side )
    Bullfrog complex (3 angles each side ) 10 reps each angle each side
    Band good mornings. 10 reps.

    Work giant set 8 rounds
    *Safety squat ass to grass
    135x25
    185x15
    225x 10
    275x10
    315x 8
    315x8
    365x5
    365x5 - drop set
    *bukgarian squats with sliders
    10 reps each leg 45 lb kettle bell
    *kettlebell swing 10 reps (76lbs)
    *kettlebell overhead squat (36lbs ) 10 reps

    Giant set 4 rounds
    *scissor squat jumps in smith machine
    135 lbs 10 reps each leg
    *thrusters 10 reps hold at top for 3 seconds
    *touch and go air squats 25 reps
    *cossack squats 40lb db 10 reach side

    Super set 3 rounds
    Leg extensions
    35 reps
    Leg curls
    25 reps
    Calf complex ( 3 angles and then tibialis anterior ) 10 reps each angle

    20 min. Brisk walk on steep incline

  5. #425
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    Wednesday
    Cardio
    30 min interval

    Warm up
    10 reps each. 3 rounds
    Trx rows
    Trx presses
    Band lateral raises
    Band front raises
    Band rear fly痴
    Off knee external rotator DB
    Med ball push ups
    Band rotator cuff exercises.

    Incline press
    135@35. Warm up
    5 sets
    225@ 10 ( 3 second decent, hold at bottom before pressing)

    Incline press close neutral grip ( multi angle bar - like log )
    2 sets 185x10 pause at bottom
    3 sets @ 225 1 reps pause at bottom

    Super set set ( 4 rounds)
    Incline DB press. 10 reps
    80/80/90/100
    Db fly痴 - 10 second eccentric hold and 5 seconds concentric 10 reps
    35/40/45/50

    Giant set ( 3 rounds )
    Dips (BW) 12 reps
    Cable flys from low position.
    35lbs -10 reps
    Trx rows 15 reps
    Trx presses 15 reps
    Renegade row DB 35 lb 10 reps

    Hammer strength unilateral incline plate loaded press
    Tabata. 10 sec on 20 sec off. 12 rounds 90 lbs each side.

    Flat bench
    Barbell only.
    1 set 80 reps temp 3-1-3.

  6. #426
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    Thursday
    Cardio
    20 min treadmill

    Warm up 3 rounds
    *Toes to bar 10 reps
    *Waking lunges (10 each leg)
    *Thrusters 10 reps
    *Lunge complex ( 10 reps each angle)
    *Plank 15 sec hold (front/side/front/side)
    *Bullfrog complex. 10 reps each position.
    *band good mornings 10 reps

    Work : giant set 12 sets
    *front squat ass to grass 3 sec eccentric and hold for one on the bottom
    6 sets of 10 reps @226
    4 sets if 10 reps @285
    2 sets of 10 reps @315
    *Romanian deadlift. 10 sec. eccentric hold at bottom for 2 (185lbs) 12 sets
    *thrusters 110 lbs. 10 reps -12 sets

    Super set 4 sets
    *Leg extensions 50 reps
    *Laying leg curl 30 reps

    Step ups on 16 box 135 lb db
    4 sets 20 reps each leg

    3 sets
    Laying leg curls with sliders. Single leg
    10 reps
    Bulgarian squats with 35lb db 10 reps each leg

    20 min stair mill
    Stretch them tight ass hips

  7. #427
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    Friday

    Cardio
    2-1/2 mile walk in the downtown park. Shit ton of stairs but nice to get out.
    Gym after the walk..

    Warm up
    10 reps 3 rounds
    *Powell raise (20lb db)
    *Cuban press 35lb barbell
    *Inverted pull ups
    *Slider push ups
    *Med ball slams
    *Trx row
    *Trx presses
    *off knee external shoulder rotation 12 lbs

    Work super set 5 rounds
    *Overhead press with multi angle barbell (log press)
    135x 10
    155x 10
    185x8
    205x8
    215x6
    Barbell upright yet row
    135x10
    155x10
    185x10
    205x8
    225x6


    DT
    5 rounds ; log grip (Neutral ) 155lbs
    Deadlift 12 reps
    Hang clean 9 reps
    Push press 6 reps

    Work giant set 5 rounds
    Seated db Arnold press 10 reps
    50/55/60/65/70
    Db upright row 10 reps each arm
    45/45/50/50/55
    Bent over fly db 20 reps
    30/30/35/35/35

    Smith Machine behind head presses
    Tabata 12 rounds 10 sec in 20 sec off.
    185lbs
    Front shoulder press
    Tabata 12 rounds 10 sec on, 20 sec off
    185lbs

    Giant set 5 rounds
    Cable free motion machine
    *Lateral raises 15 each arm
    *Front raises 15 each arm
    *Lateral raises 12 each arm
    *Face pulls rope mid height 20 reps
    *Bent over fly 10 reps
    *Shoulder shrugs 100lb db 15 reps
    *Camera carry. 100 lb db


    20 min treadmill walk

  8. #428
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    Monday
    Cardio
    20 min treadmill interval

    Warm up
    Monster walk 10 each direction.
    Plank 20 sec hold (front/side / front /other side )
    Lunge complex 10 each Leg , each angle
    ( front , lateral, diagonal,)
    Toes to bar 10 reps
    Bullfrog complex 10 each angle
    Each leg (6 total )
    Band good morning. 10 reps

    Work
    Low bar squat
    135 x30
    225x20
    315x 12
    365x8
    405x3
    405x3
    455x1
    405x2
    *365x8 (drop set)
    *315x12
    *225x15
    *135x25!

    Hammer strength unilateral single leg plate loaded press
    180 each side 6 sets of 10 reps

    Single leg squat on rogue belt squat.
    130lbs.
    10 reps each leg.
    3 sets

    2x 20 steps each leg walking lunges with 45lb plates.

    1000 meter (250) sprint on rower

    Stretch like mad.

  9. #429
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    Unilateral hammer strength leg press machine

  10. #430
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    Quote Originally Posted by trainwreck74 View Post
    Unilateral hammer strength leg press machine
    Those have been my all-time favorite leg press, in my area a few of the gyms have not had this equipment in at least a decade and I can't make that up.
    Well at least the two gyms that I go to.
    You would assume that this would be a staple item but it's not..

  11. #431
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    Quote Originally Posted by trainwreck74 View Post
    Monday
    Cardio
    20 min treadmill interval

    Warm up
    Monster walk 10 each direction.
    Plank 20 sec hold (front/side / front /other side )
    Lunge complex 10 each Leg , each angle
    ( front , lateral, diagonal,)
    Toes to bar 10 reps
    Bullfrog complex 10 each angle
    Each leg (6 total )
    Band good morning. 10 reps

    Work
    Low bar squat
    135 x30
    225x20
    315x 12
    365x8
    405x3
    405x3
    455x1
    405x2
    *365x8 (drop set)
    *315x12
    *225x15
    *135x25!

    Hammer strength unilateral single leg plate loaded press
    180 each side 6 sets of 10 reps

    Single leg squat on rogue belt squat.
    130lbs.
    10 reps each leg.
    3 sets

    2x 20 steps each leg walking lunges with 45lb plates.

    1000 meter (250) sprint on rower

    Stretch like mad.
    The sick. Mad workouts continue . Those uni lateral leg press machines are incredible to use. One of my first big Bulks was using a crazy left upper body, right lower body single isolated exercises and the opposite. It is super difficult and shows you how balance works ....and hurts . Your just doing some mega volume/transitions

    Max
    #fullsteam

  12. #432
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    Quote Originally Posted by Vision View Post
    Those have been my all-time favorite leg press, in my area a few of the gyms have not had this equipment in at least a decade and I can't make that up.
    Well at least the two gyms that I go to.
    You would assume that this would be a staple item but it's not..
    The gym owner has bad ass equipment.. she really focuses on legs and booty. Old school for sure but also good at getting the latest.

  13. #433
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    Quote Originally Posted by maxmuscle1 View Post
    The sick. Mad workouts continue . Those uni lateral leg press machines are incredible to use. One of my first big Bulks was using a crazy left upper body, right lower body single isolated exercises and the opposite. It is super difficult and shows you how balance works ....and hurts . Your just doing some mega volume/transitions

    Max
    #fullsteam
    Again not all of us wake up sexy and ripped my friend. . Thank you for the PM. I am absolutely going to follow that and start that up mid October!

  14. #434
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    Tuesday
    Cardio
    10 min warm up , very limited on time

    Warm up
    Slider push ups 10 reps
    Trx rows 10 reps
    Trx presses 10 reps
    Off knee db external rotators 10 reps
    Band work (Face pulls, upright rows, skiers,)
    10 reps each
    Renegade row 35lb db 10 reps

    Work
    Super set
    Neutral grip narrow incline press.
    7 sets
    135x30 / 185x 15/ 225 x 10( 3 sets) 185x 15/ 135 x 30
    Barbell Upright rows 135lbs
    7 sets. 12 reps

    Giant set 4 rounds
    Dips 12 reps hold at bottom
    Db flys 40lbs 10 reps
    Trx chest press
    Cable flys 10 reps mid height

    Tabata
    Seated dips
    12 rounds 10 sec in 20 sec odd

    Tabata
    Incline smith machine
    225lbs
    10 rounds

    Cybex unilateral plate loaded incline press machine
    110 lbs each side
    5 sets of 10 reps, 4 second count for eccentric movement holding at bottom of last reps

    Power clean
    135x20
    185x12
    225x 8
    245x4
    265x3
    245x4
    225x8
    185x15
    135x20

    Few stretches and haul ass to work.

  15. #435
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    Wednesday
    Cardio
    30 min interval treadmill

    Warm up 3 rounds
    Cuban press 6 reps
    Powell raises 10 each arm
    Med ball pushups 10 reps
    Inverted pull up 10 reps
    Off kneee db(12lb) external rotators 10 reps each arm
    Band work 10 reps each
    Face pull, lateral raises. Front raises, rear fly痴, upright row, skier

    Giant set 10 rounds
    Seated behind head barbell press
    185lbs 10 reps
    Cable upright row
    115lbs 12 reps
    Standing log press
    185 lbs 10 reps

    Cable free-motion machine
    Giant set 4 rounds
    Lateral raises 20 each
    Front raises 10 each
    Face pulls 10 reps
    Bent over fly痴 (35lb db ) 10 reps
    Rope pulls / low to high changing slightly each set emphasizing rear depts, rhomboids, and traps. 15 reps
    Shoulder shrugs 110 lb db 10 reps
    Farmers carry 110 lb length of the gym and back

    10 min brisk walk
    Lots of stretching because of a tight hip and low back.

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