Goliac 7's Master of None Log

[5.0]

Glad do hear you're diggin the new equipment and nice double @ 400+!

 

[Goliac7]

Run 1.5 Mi
Bench
135x50
185x10
185x10
185x10
185x20
185x10
185x10
185x10
135x51 AMRAP
Pec Deck
15
15
30
15
15
30
15
15
30
Floor Press
135x10
135x10
225x5

 

[Goliac7]

Interval run 2.5 Mi
Squat
135x10
135x10
135x10
135x10
225x5
315x5
365x5
385x2
430x1 PR
Box Squat
275x5
275x5
275x5
Leg Extension
20
20
20

 

[Goliac7]

Run/ walk Incline intervals 3.0 Miles
Assisted Pullup
130x7
115x7
100x7
85x7
70x7
Lat Pulldown 115
15
15
15
15
15
15
15
Underhand Hammer Row 115
15
15
15
15
15
15
Straight arm pushdown 40
15
15
15
15
15
Tri-Ex 80
15
15
15
15
15
Face-pull 80
15
15
15
15
15
Low cable Row 100 lb
10
10
10
10
10
Shrugs
4px20
6px20
8px20

 

[Goliac7]

Run .5 mile
CGBP
135x30
135x30
135x30
185x15
185x15
185x15
SS w/ Curls
10
10
10
10
10
10
Shoulder Press
20
20
20
20
20
20
Machine side Raises
10
10
10
10
10
10
Preacher Curl
20
20
20
20
20
SS w/ Machine Tricep pushdown
20
20
20
20
20
Forearm Rollers
2 sets

 

[Goliac7]

Run 1.5 Mi
Deadlift
135x8
135x8
135x8
225x5
225x5
315x3
405x1
475x1
GG
50
BG
50
Glutes
30
Back Extension
30
Calf Raise
100

 

[Yomo]

congrats on the Squat PR, G...how's the new belt and sleeves treatin' ya?

 

[Goliac7]

congrats on the Squat PR, G...how's the new belt and sleeves treatin' ya?

I'm loving them. The belt is great, even though I still wish I ordered a size smaller than the measurements deemed necessary. The knee sleeves make squatting similar to dipping lobster in melted butter. Amazing.

 

[Goliac7]

Walk Incline 20:00
Bike 20:00
Rack Pulls
135x8
135x8
225x5
225x5
315x3
315x3
405x1
405x1
Leg Extensions SS W/ Ham Curls 70lbs
20, 20
20, 20
20, 20
20, 20
20, 20
20, 20
20, 20
Single Calf Raises 150 lbs
20,20
20,20
20,20
30,30
30,30
20,20
25,25
20,20
20,20

 

[Goliac7]

Run 1 Mi, Walk Incline .25 Mi, run .5 Mi, walk Incline .25 Mi, Run .25 Mi, Walk Incline .25 Mi, Run .50 Mi
Bench
135x30
185x10
225x5 Pause
185chains x5 pause
185chains x5 pause
185chains x5 pause
245x5 Pause
245x5 Pause
Pec Deck
15
15
30
15
15
Decline
225x 5
225x7
225x5

Beat...

 

[5.0]

Running and then a good amount of volume, your conditioning must be on point.

 

[Yomo]

def crazy volume...and it's bad enough you're running, but before bench...screw that, ha...