Goliac 7's Master of None Log

[Goliac7]

Bike 10:00
Walk Incline 20:00
Jog 2.75 Miles
Hammer ISO Chest Press
3x1ppx20
3x2ppx20
3x3ppx10
Shoulder Press
20
20
20
20
20
Lateral Raises
20
20
20
20
20
ISO Lat Shoulder Press
3x1ppx20
Rear Delts
20
20
20
20
20
Shrugs
20
20
20
20
20

 

[Goliac7]

Walk Incline 50:00
Deadlift
135x10
135x10
225x5
275x5
315x5
405x3
455x1
GG
100
BG
100
Calves
100
Back extension
40

 

[Goliac7]

Jog 15:00
Bench
135x20
185x10
205x10
225x5
245x5
275x1
Decline
225x10
225x10
225x6
Hammer Strength Incline Press done in between sets of flat and decline bench
105x20
105x20
105x20
105x20
105x20
105x20
105x20
105x20
105x20
Assisted Pullup
70x8
85x8
85x8
Close Grip Chest Press
100x15
130x15
160x15
205x10

 

[Goliac7]

Jog 15:00
Walk Incline 5:00
Squat
145x10
145x10
Box Squat
235x5
285x5
325x5
Squat
375x2
415x1
Glutes
30,30
Leg Press
10
Leg Extension
100x10
130x10
160x10
190x8
Ab Roll
25
Assisted Pullup
85x8
85x8
85x8
Jog Incline
1Mi
Jog 8:00

 

[Goliac7]

Jog 15:00
Walk Incline - 15:00
assisted pullup
85x8
85x8
100x10
100x10
Dips
12
12
12
12
Shrugs
2ppx10
3ppx10
3ppx10
4ppx10
4ppx10
4ppx10
Lat pulldown
100x10
115x10
130x10
145x10
160x8
205x5
235x5
Underhand Low row
100x10
115x10
130x10
145x10
160x8
205x5
235x5
Preacher Curl
15
15
15
15
15
Situp
30
Weighted situp
30

 

[Goliac7]

Incline Hammer Press
1ppx15
1ppx15
1ppx15
2ppx10
2ppx10
2ppx10
3ppx6
3ppx6
3ppx6
4ppx5
Shoulder Press
80x15
95x15
110x15
Rear Delts
70x10
70x10
70x10
70x10
CG Bench
135x15
135x15
135x15
135ccx10
135ccx10
135ccx10
185x10
185x10
185x10
Dropset
185ccx5
185x5
135x10
Intervals treadmill
25:00

 

[Goliac7]

Pullup with Jump- 5 second negative
20
Dead Hang
:20, :15, :15
Ab Roll
10, 10
Inverted Row
10,10 ,10
Jog 5 Mi
Walk Incline 10:00
Deadlift
315x10
315x10
315x10

 

[Goliac7]

Negative Pull-ups 3-5 seconds
15
Hold at Top of Pullup
:10, :10, :10, :5, :5, :5
Dead Hang
:15, :15, :15
Jog 3 Mi
Walk Incline 10:00
Bike 20:00

 

[Goliac7]

Run 2 Mi- 17:38
Walk .25 Mi Cooldown
Bench
135x20
135x10
155x10
185x10
185x10
225x10
245x3
275x1
Was gonna do 295 x 1 but my spotter had to leave....
Hammer Incline Press
110x20
110x20
110x20
110x20
110x20
110x20
110x20
Flies
110x30

 

[Goliac7]

Jog 2.5 Miles- 24:00
Squat
135x10
135x10
135x10
225x5
315x5
365x3
405x1
Glutes
15,15
Leg Press
10 heavy
Leg extension
50
Ab Roll
30

 

[Goliac7]

Hammer Row
5x110x10
Lat Pulldown
5x110x10
Dead Hangs
30,30,20,20,15,15
Pullup Variations
15
FacePulls
15,15,15,15,15,15,15
Tricep pushdowns
15,15,15,15,15,15,15
Preacher Curls
10,10,10,10,10,10,10
Preacher Curls
15,15,15,15,15,15,15
Straight Arm Pressdowns
15,15,15,15,15,15,15
Seated Row
5x100x15
Band Pull Aparts
Jog 1 Mi- 8:30

 

[Yomo]

#volume4days

let me guess, stepping on stage for "classic" physique?