Rusty's Log

[RustyShackNJ]

Workout 1




Deadlift/Back Day

Deadlift
250x5
295x5
335x5

T bar CG Row
90x12
90x12
90x12
90x12

Pull Up +10 lbs
14
12
10


BB Curl
80x10
80x10
80x10


New here lurked fora while now posting a log to track some progress on here.

Decided to go light deads today and really hit the upper back. Felt like I needed to switch it up a bit. Body was getting tired of it as was I. 1.5 weeks to max out bench so I am excited. After that I have the strength and conditioning manual from the Florida Gators football team. I will be doing the off season workout that they do in mid January same time just for fun and had pretty good results last time I did it.

[RustyShackNJ]

Workout 2




Cardio/Abs

Weighted Abs

4x15

Weighted Leg Lifts

4x15

Weighted Obliques

4x15


Usual ab day and some cardio.

[RustyShackNJ]

Workout 3




Macenko Bench Day 2 Week 7

Bench
170x8
210x6
240x4
255x3
270x2
240x6
225x7

Standing Press
105x5
115x5
135x5
145x4

Tri Ext
110x12
110x12
110x12




Good spot 270 felt pretty easy, only 2 reps were on the agenda for today, but I think I could have hit 3 solid reps. I am excited I really want to hit 300 January 9th. (My max out day).

[RustyShackNJ]

Workout 4



Squat

Squat ATG
135x5
160x5
190x5
205x5
225x5
135x8

Leg Extension
160x12
160x12
160x12
160x12

Calf Work
Leg Curl
80x12
80x12
80x12



Kept squat heavy set and hit a drop set after which was tough. Followed by some running legs are dying.

[RustyShackNJ]

Workout 5




Cardio/Abs

Weighted Abs

4x15

Weighted Leg Lifts

4x15

Weighted Obliques

4x15


Usual ab day and some cardio. Shot around a bit.

[RustyShackNJ]

Workout 6



Macenko Bench Day 1 Week 8 Birthday Workout

Bench
170x8
210x6
240x4
255x3
260x2
275x3
240x7



Dips
+45x6
+70x6
+90x4
BWx10

CG Bench
135x12
135x10



Hit 275x3 with a top at the top, but I am 90% sure I would have gotten it, but spotter gave me a tap. Pretty happy with that and really happy with the 240x7 that followed. Hit dips today which I haven't done in a while and hit them pretty hard. Great B Day workout.

[RustyShackNJ]

Workout 7




Back Day

Pull Up
+20x12
+30x10
+40x6
+65x2

Hammer Curl
25x10
25x10
25x10

DB Row
65x12
65x12
65x12

BB Curl
80x10
80x10
80x10



Focusing on the upper back this week again. Trying to deload on the lower back which I been hitting real hard. Went heavy on some pull ups and some extra bi work. A good day after moving into my apartment for school/work.

[RustyShackNJ]

Workout 8



Macenko Bench Day 2 Week 8

Bench
170x8
210x6
240x4
255x3
275x1
255x3


Just light flyes and tri work.





Last Bench day before max out on Monday so I took it relatively easy and didn't push to hard. I want to be fresh and ready to try to hit a big PR Monday.

[RustyShackNJ]

Workout 10



Macenko Bench Day 1 Week 9 Maxout Workout

Bench
135x8
185x3
225x2
265x1
285x1
300xFail



Failed on 300 which sucked, but 285 went up decent so I am close to getting it. Beside that I just did light chest. Hitting back tomorrow.