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  1. Rusty's Log

    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.

  2. Rusty's Log

    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.

  3. Rusty's Log

    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...

  4. Rusty's Log

    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...

  5. Rusty's Log

    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. Rusty's Log

    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.

  7. Rusty's Log

    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...

  8. Rusty's Log

    Workout 2 Cardio/Abs Weighted Abs 4x15 Weighted Leg Lifts 4x15 Weighted Obliques 4x15 Usual ab day and some cardio.

  9. 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...
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