MaxSeg's Training Journal

[MaxSeg]

Friday, April 4, 2015

Bench Day

*First dedicated Bench Day in some time. Took it nice an easy and kept the lifts conservative. This was hard, felt like I had a lot more in the tank and my ego was fighting me the whole time. I hope that my shoulder cooperates with my wishes and goals, only time will tell…

Bench Press
Bar x15 135x15 225x5 315x1/1/1

Incline Machine Press ~ Unilateral
1pps x15 2pps x15 3pps x8/8/8

Peck Deck
100x15/15/15/15/15

Cable Crossovers ~ Low
50x10 60x10 70x10 80x8 90x6

That’s it, told ya it was simple...

 

[Bullmuscle7]

Simple but still great! And light for you but heavy for me.

Good job brother!

 

[MaxSeg]

Saturday April 4, 2015

Delts

DB Lateral;
Front - 20x10 30x10 40x5
Side - 20x10 30x10 40x5
Rear - 20x10 30x10 40x5

Cable Work;
Cross Over Laterals - 20x15 30x12 40x8
One Arm Laterals - 20x15/15/15

Unilateral Seated Machine Press
1pps x15/15/15/15/15

Upright Rows
70x10/10/10/10/10

Grapplers
50x10/10/10/10/10



Ego kept in check, Shoulders feel good. No Pain!

 

[Bullmuscle7]

Glad to hear things are good Max. This is good brother!!!

 

[MaxSeg]

Monday April,6 2015

Back & Deads

AM @ Gym
Rack Pulls
135x10 225x10 315x5 405x1/1/1

Chest Supported Rows
1pps x15 2pps x10 3pps x10

Seated Rows
200x5/5/5

DB Rows
100x5 120x5 130x5

Lat Pull Downs ~ Wide
100x10 150x8 170x6

DB Shrugs
130x10/10/10/10/10

PM @ Work
Chest Supported Rows
290x5/5/5/5/5

DB Rows
100x5/5/5

Lat Pull Downs ~ Narrow
200x5/5/5

 

[Bullmuscle7]

Excellent work Max!!! Always interested to see what you are posting!

 

[MaxSeg]

Tuesday April 7, 2015

Biceps & Forearms

DB Curls
25x10 30x8 35x8 40x8 45x8 50x8

BB Curls
Bar x10 100x6/6

EZ Bar Curls
70x10/10/10

DB Hammers
50x8/8 45x8 40x8 35x8

Reverse Curls
70x8/8/8

Wrist Curls
40x15 50x15 60x15 50x15 40x15

Conditioning; 5 Sets
Prowler - 60m Sprints
Battle Ropes - 35 “Reps”
Roman chair Sit Ups on a Tire - 10

 

[Bullmuscle7]

Great job Max!!! I love Prowlers.

 

[IronSoul]

Good to see you logging again max. When I first started reading your arm day, I thought I was in my notes lol. Pretty familiar setup. Great work brother

 

[MaxSeg]

Good to see you logging again max. When I first started reading your arm day, I thought I was in my notes lol. Pretty familiar setup. Great work brother

Thanks Bud! I generally dont train like this but I decided to switch it up for the summer while my shoulder was recouping. Hoping to be back to PLing in the fall, we'll see.

 

[MaxSeg]

Wednesday April 8,2015

Triceps

CGBP
135x10 225x10/10 135x20 *No Pain!!!!!!!!!!!!!!!

Skull Crushers
70x15 120x6/6/8

Cable Press Downs
150x15/15/15

JM Press
135x/8/8/8

Conditioning; 3 Sets
Prowler - 60m Sprints
Battle Ropes - 35 “Reps”
Roman chair Sit Ups on a Tire - 10

 

[Bullmuscle7]

Cgbp and no pain? Yes!!!!

You will be back to full blast in no time!

Great work!