Goliac 7's Master of None Log

[Goliac7]

5/24 Squat
Squat- 3x135x5,3x225x3,3x275x2, 3x315x1,335x1,365x1
Front Squat- 5x185x3
Standing Ham Curl- 40x7,55x6,70x5,25x30,25x20
Single Leg Ext- 70x7,85x6,100x5,40x30,40x20
Single Calf Raise- 6x145x40
Stairs- 20:00
Walk 15:00

5/25 Arms
Jog 16:00
Preacher DS- 3x100x8,3x80x8,3x60x8,3x40x8
Triex- 3x140x8,3x120x8,3x100x8,3x80x8
Forearm Curls- 2x30x40,2x30x30
VHandle Pushdown- 2x60x10,2x80x10, 2x100x10,2x120x10
Low Rope Curls- 2x40x10,2x60x10,2x80x10,2x100x10
Bike 30:00

Moving- 5/26- 5/31

 

[Goliac7]

5/31 Arms/Shoulders
Circuit No Rest- 50x20,60x20,70x20
Rope Pressdown
Standing Mid row
Low Cable Curl
Face Pulls
Fat Grip Hammer- 3x15x15
DB Kickback- 3x15
Triex- 50x35
Goblet Curl- 50x15
Front DB Raise- 4x20x10
Lat DB Raise- 4x15x10
Standing Low Row- 100x10,110x10,120x10,130x10,140x10,150x10, 60x60
Straight Arm Pushdown- 3x60x15
Rear Delt Cables- 3x20x10,3x40x6

 

[Goliac7]

6/1 Legs
Single Ham Curl- 4x40x15
Ham Curl- 3x40x35, 3x60x15,3x80x10,3x100x8, 3x120x6, 140x6, 160x6,180x6, 200x6
Single Leg Ext- 3x40x15
Leg Ext- 3x40x35, 3x70x15,3x90x10,3x110x8,3x130x7, 2x150x7,2x170x7,2x190x7
Standing Calf Raises- 200
Cable Kick SS w/ cable kickback- 2x40x20
Sauna


6/2 Back
Straight Arm Pushdowns- 3x40x20
Facepulls- 3x110x20
Mid Row- 3x40x20,60x20,80x20,100x10,2x120x10,2x140x10,2x160x10,180x10,200x10
Bent Over Cable Row- 30x20,60x10,80x10,100x10
Standing mid row- 5x110x15, 5x150x7
Sauna


6/3 Arms
DB Hammer- 3x20x30
Single Triex- 3x20x30
Forearm curls- 4x25x50
Decline Situp- 50, 30,20
Overhead Triex- 3x70x20
Overhead Curl- 3x70x15
Rope Pressdown- 5x70x10 SS w/ Low Cable Curl- 5x70x10
DB Curl- 3x50x5
Sauna
6/4 Legs
Single Ham Curls- 2x40x30
Ham Curl- 5x80x10, 5x120x5
Single Leg Ext- 2x70x30
Leg Ext- 5x120x10, 5x180x5
Sauna


6/8 DL
3x135x10,3x225x3,3x275x3, 3x315x2,335x1, 365x1,385x1,405x1,435x1 PR, 450xFail
Lying Ham Curl- 5x30x5
Single Leg Ext- 3x30x75
Bike 20:00
6/9 Chest/ Arms
Shoulder Prehab
Decline- 135x20,2x135x15, 3x185x5, 3x205x3, 225x2,245x2, 265x1
Flyes- 70x30,90x30, 110x20, 130x15,150x15,170x10, 190x7,210x7,230x5,250x5
DB Curls- 3x30x10
Single DB Triex-3x20x10
Forearm Curls- 3x30x50
Static Curl- 30x1:00, 25x1:00
Low Cable Curls- 60x15,70x15,80x15, 90x15,100x15,110x15
Tricep Pushdowns- 80x15,90x15,100x15, 110x15,120x15,130x15

6/11
Chop Wood- 1 hour

 

[Goliac7]

Been going through a lot of "crap" while moving and changing jobs... For now, I'll be relocating to VA, but spending the summer in PA. Exciting job opportunity in the hopefully near future!

 

[ChrisLindsay9]

Hey G, glad to see you drop by and freshen up the training journal. Hope you find some stability in the personal/professional realm soon.

 

[Goliac7]

Holy chit.... can't believe it's been 6 months since I've signed in. Anyway, didn't have much of a chance to train over the summer, got back to a solid regiment in September. Found some guys that I work out with at my local gym in VA that are into PL'ing. I have seen some pretty awesome results since lifting with these guys.

New PR's :
Bench- 315, 355 with slingshot
Squat- 425
DL- 495

I'll get the log back up and running on a consistent basis here. Looking forward to seeing some of the old faces again.

 

[5.0]

Glad to see you're back and still with it G7!

 

[Goliac7]

Thanks 5.0.

Secondary Bench day:
2x135x 10
2x185x10
5x225x5
5x275x5

Jog 15:00
Bike 20:00
Walked the dog for about 45:00

 

[Yomo]

good to see you back in the logs...impressive progression and PRs...

 

[IronSoul]

Depending on the type of dog you have, that 45:00 walk may have been a damn good workout lol! Good to see you in here G


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[Goliac7]

Depending on the type of dog you have, that 45:00 walk may have been a damn good workout lol! Good to see you in here G


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She's a b$&@! To walk. Haha. Really hits the delts and arms. I figure all the walking I can get is good.

 

[Goliac7]

1/12 Deadlifts

Warm up:
Bike 25:00

DL:
2x135x10
2x225x5
315x3
405x1
495x1 (PR tie and first time hitting 495 in consecutive weeks for a successful lift)
3" Deficit DL 2 x 315x 6

Done, and happy as a pig in shat.