Goliac 7's Master of None Log

[Goliac7]

Run/ walk intervals 30:00
Assisted Pull-up
115x10
100x10
85x10
70x15
55x10

Hammer Strength Row
4px15
6px12
8px12

Machine Row
115x15
145x15
175x15

Hammer Strength Shrugs
4px20
6px20
8px20

Overhead plate Raise
25x20
25x20
25x20

Face pull
50x20
50x20
50x20
50x20

Tri pushdown
50x20
50x20
50x20
50x20

Ab Roll
15
10

Straight arm pushdown
50x15
50x15
50x15

Preacher Machine
80x25
95x20
110x15

Trying not to be weak.

 

[Goliac7]

Run/ Jog 25:00

CG Bench
135cc x 20
135cc x 25
135cc x 20
135 x 31 AMRAP

Front DB Raise
25x20

Lat DB Raise
20x20

Shoulder Press
80x20
95x20
110x20

Short one today.

 

[Goliac7]

Jog 1 Mi

Deadlift
135x5
135x5
225x5
315x3
405x1
500x1 PR
500x1 PR

Deficit
405x3
405x2
405x1

Back extension
190x10
210x10
250x10

Calf Raise
210x50
210x50

GG
190x50

BG
190x50

 

[Goliac7]

Little bit of everything, super light weight. Just pumping blood.

Glutes
90x50

Adductor
110x50

Abductor
110x50

Calf Raise
210x50

CG Chest Press
110x50

Leg Extension
70x50

Ham Curl
50x50

Hammer Strength Crunch
50

Torso Rotations
50

Machine Shoulder Press
50x50

Machine lat Raise
50x50

Lat Pull
70x50

Machine Low Row
75x50

Tri Pushdown
42.5x50

ISO lateral shoulder Press
2px50

Straight bar Curl
30x50

Rear Delts
40x50

Pec Deck
55x50

Straight arm pushdown
35x50

Facepull
42.5x50

Jog 3.6 Mi

 

[Goliac7]

Jog 5:00

Incline plate loaded hammer Strength
2px20
2px20
2px20
2px20

Bench
135x10
135x10
225x5
225x5
245x5
255x5
255x5
265x5
275x3

Slingshot
315x3
335x1

Pec deck
85x30
85x30
85x20

Everything felt heavy as f*ck.

 

[Yomo]

congrats on the Dead PR...damn impressive on consecutive reps...

 

[Goliac7]

congrats on the Dead PR...damn impressive on consecutive reps...

Thanks bro. It has to be the deficits and volume. Nothing else has really changed.

 

[Goliac7]

Run 1Mi - 7:48

Front Squat
135x10
135x10
135x10

Squat
135x10
135x10
225x5
315x5
335x3
385x1
425x1 PR

Leg Press
6px10
8px10

Leg Extension
130x30
130x30
130x30

Ham Curl
70x30
90x30
110x30

 

[Goliac7]

Jog 1 Mi

Assisted Pullup
130x15
115x10
100x10
85x8
70x8
55x5

Lat Pull
100x15
120x15
140x10
160x10
180x5

Straight arm pushdown
30
30
25
25
20
20

Tri pushdown
30
30
30

Underhand Row
115x15
145x15
190x12
235x12

Barbell shrug
135x20
225x20
315x20 straps
405x20 straps
405x20 straps

Offer Up
10x20
15x20
20x20
25x15
10x40

Ab roll
10
10
10

 

[Yomo]

Hell of a start to 2017...PRs for days...

 

[Goliac7]

Yeah. I finally got lifting with a good team that both pushes me and teaches me.

 

[Goliac7]

Took yesterday off. Had to work late and I developed some weird a$$ pain Wednesday night/ Thursday morning at the base of my second and third toe that woke me up from a dead sleep. It was so frickin bad I couldn't get back to sleep and could barely walk. Woke up this morning and it was completely gone. No clue what was up with that.