Goliac 7's Master of None Log

[Goliac7]

AM Cardio
Bike 20:00
Walk Incline 20:00

PM
Bike 20:00
Squat
135x10
135x10
225x5
225x5
315x5
315x5
315x 5
315x5
315x5
Leg Press
3x10 with varying plates

Legs fried.

 

[5.0]

Solid squaterday. Are you using the biking prior to loosen up or is it actual cardio?

 

[Goliac7]

The AM was cardio. The biking prior to my squat is just to get my legs warmed up. My hips and knees feel so much better when they're warm.

 

[Goliac7]

Assisted Pull-up
85x10
85x10
85x10
100x10
100x10
100x10
115x10
115x10
115x10
100x1
85x1
70x1
55x1
40x1
25x1

Lat Pulldown
100x10
100x10
100x10
100x10
100x10

Tri pushdown
5 sets 20

Hammer Row
4pp x 10
4pp x 10
4pp x 10
4ppx 10
6 pp x 10
6 pp x 10

Shrug
6 pp x 20
8 pp x 20

Cable Row
120x10
160x10
180x10

Dropset:
200x10
180x5
160x5
140x5
120x5

Machine Preacher Curls
5 sets 20

 

[Goliac7]

Walk Incline 5:00
Jog 10:00
Deadlift
135x10
135x10
225x5
225x5
275x3
315x3
405x1
495x1

Deficits
315x5
315x5
315x5

Low Row
140 x10
140x10
140x10

Sit-ups
15,15,15

Calf Raises
190x30
190x30
190x30

Back Extension
190x30

 

[Goliac7]

ISO Lateral Shoulder Press
2p x 20
2px 20
2px 20
2px 20
2px 20
Decline Chest Press
2px 20
2px 20
2px 20
2px 20
2px 20
Lat DB Raise
20x10
20x10
20x10
Front DB Raise
20x10
20x10
20x10
Ab Roller
10
10
10
Jog 20:00
Bike 20:00

 

[Goliac7]

Bench 2

135x10
135x10
135x10
135x10
135x10
225x5
225x5

Slinger
275x5
275x5
295x3
335x1
360x1 PR

 

[Yomo]

ton of volume lately G....good stuff....Slinger?

 

[5.0]

^^^^^ ditto! Slinger = slingshot?

 

[Goliac7]

Yeah slingshot. I don't know what's gotten into me. I ask my training partners to chill out, they don't listen. Haha.

 

[Goliac7]

S&@$ is really getting crazy.... I traveled over the weekend so my schedule was effed up. Wasn't supposed to bench Saturday but that's the only thing my buddy back home will lift, so bench we did.

Again today....

Bench
135x10
135x10
185x10
225x5
255x5
255x5
255x5
255x5

Decline
225x10
245x5
275x3

Hammer Strength decline
180x10
230x10

Bike 15:00

 

[Goliac7]

Run/ walk 25:00
Squat
135x10
135x10
225x5
315x5
335x5
365x5- > rep PR
405x1

Leg Press
4px10
6px10
10px10

Leg Extension
100x20
100x20
100x20

Ham Curl
100x20
100x20
100x20