MaxSeg's Training Journal

[MaxSeg]

Thursday April 16, 2015

Squats / Legs

Squats
135x10 225x5 315x3 405x2 455x1

Leg Extensions
60x15 100x12/12/12

RDLs
135x10 225x10/10/10

Hack Squats
1pps x10 2pps x8 3pps x6

45° Leg Press ~ Calves
200x25/25/25

 

[MaxSeg]

Friday April 17, 2015

Bench

Warm Ups;
Bench w/ Bar x20/20/20
Side Cable Laterals 20x10/10/10

Bench
135x20 225x10 315x3/2/3 225x10 135x020 *mild shoulder pain, nothing major.

Incline Machine Press
1pps x20 2pps x15 3pps x10/10 2pps x12 3pps x16

Pec Deck
120x12/12/12/12/12

Cable Cross Overs ~ Low>High
50x12/12/12/12/12

Light DB Press
100x5/5/5

 

[Bullmuscle7]

Great work here Max!! Glad you are careful with that shoulder!!! Mend up!!!

 

[MaxSeg]

Sunday April 19, 2015


Delts


Side Lateral Raises ~ Cable
20x12 30x12 40x12 30x12 20x12


Grapplers
50x12/12/12


Seated OHP ~ Unilateral Machine
50x15 70x10 90x8 110x6 *Awkward, I didn't fit in this machine well.


Upright Rows
70x12/12/12/12


DB Front Raises
30x12/12/12/12


DB Prone Raises
30x12/12/12/12


Trained @ Work


Monday April 20, 2015


Back


Deads
135x5 225x5 315x5 405x3 455x1


Chest Supported Rows
210x10 230x8 250x5 270x5 290x5


Lat Pull Downs
200x8 210x5 220x5 230x5 240x5


DB Rows
100x5/5/5


DB Shrugs
100x10/10/10


*100 DBs is the heaviest work has….Shouldnt bitch, free gym access.


Tuesday April 21, 2015


Triceps


Close Grip Bench Press
225x8/8/8/8/8


Cable Press Downs
100x10 120x8 130x6/3/5


Skull Crushers
70x12 110x10/10/10/10


Seated Over Head Ext. ~ Seated away from high pulley on a lat pull down machine.
40x15 50x15 60x10 70x10 80x10


Cable “Kick Outs”
20x15/15/15/15/15


Trained @ Work


Wednesday April 22, 2015


Biceps


EZ Bar Curls
70x12 90x10 110x8 130x4


DB Curls
40x6 50x6 60x6 70x6 80x3


Preachers
70x10/10/10/10/10


DB Hammers
50x6/5/5/5/5


Reverse Curls
40x20/15/15


DB Wrist Curls
50x20/20/20/20/20


Trained @ Work

 

[Bullmuscle7]

Total Beastmode Max!!!

Max needs 200lb dumbells!

Great work brother on it all!!!

 

[Go Away]

Nice work in here lately.
My gym only goes up to 115 lbs Dumbbells and I just recently realized I'll outgrow them rather quickly. Bittersweet. Looks like heavy negatives and high volume to counteract...