Rusty's Log

  1. New Member
    RustyShackNJ's Avatar
    Stats
    5'11"  187 lbs.
    Join Date
    Dec 2011
    Posts
    9
    Rep Power
    39
    Level
    2
    Lv. Percent
    65.67%

    Rusty's Log


    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.

  2. New Member
    RustyShackNJ's Avatar
    Stats
    5'11"  187 lbs.
    Join Date
    Dec 2011
    Posts
    9
    Rep Power
    39
    Level
    2
    Lv. Percent
    65.67%

    Workout 2




    Cardio/Abs

    Weighted Abs

    4x15

    Weighted Leg Lifts

    4x15

    Weighted Obliques

    4x15


    Usual ab day and some cardio.
  3. New Member
    RustyShackNJ's Avatar
    Stats
    5'11"  187 lbs.
    Join Date
    Dec 2011
    Posts
    9
    Rep Power
    39
    Level
    2
    Lv. Percent
    65.67%

    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).
    •   
       

  4. New Member
    RustyShackNJ's Avatar
    Stats
    5'11"  187 lbs.
    Join Date
    Dec 2011
    Posts
    9
    Rep Power
    39
    Level
    2
    Lv. Percent
    65.67%

    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.
  5. New Member
    RustyShackNJ's Avatar
    Stats
    5'11"  187 lbs.
    Join Date
    Dec 2011
    Posts
    9
    Rep Power
    39
    Level
    2
    Lv. Percent
    65.67%

    Workout 5




    Cardio/Abs

    Weighted Abs

    4x15

    Weighted Leg Lifts

    4x15

    Weighted Obliques

    4x15


    Usual ab day and some cardio. Shot around a bit.
  6. New Member
    RustyShackNJ's Avatar
    Stats
    5'11"  187 lbs.
    Join Date
    Dec 2011
    Posts
    9
    Rep Power
    39
    Level
    2
    Lv. Percent
    65.67%

    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.
  7. New Member
    RustyShackNJ's Avatar
    Stats
    5'11"  187 lbs.
    Join Date
    Dec 2011
    Posts
    9
    Rep Power
    39
    Level
    2
    Lv. Percent
    65.67%

    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.
  8. New Member
    RustyShackNJ's Avatar
    Stats
    5'11"  187 lbs.
    Join Date
    Dec 2011
    Posts
    9
    Rep Power
    39
    Level
    2
    Lv. Percent
    65.67%

    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.
  9. New Member
    RustyShackNJ's Avatar
    Stats
    5'11"  187 lbs.
    Join Date
    Dec 2011
    Posts
    9
    Rep Power
    39
    Level
    2
    Lv. Percent
    65.67%

    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.
  

  
 

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