Max's Training

[MaxSeg]

Limited session today, got in late to the gym.

Bench
Bar x20 135x15 225x10 315x5 405x2 425x1 450x1

Kennelly Press
50s x10/10/10

Prone DB Laterals
50s x5/5/5

BB Shrugs
500x10/10/10

[MaxSeg]

Terrible DL day....got to 500 felt a slight strain in the left hip, terminated lift at that point.

Deads
135x10 Sumo 225x5 Sumo 315x5 Sumo 405x3 Conventional 500x0 Conventional

Rack Pulls From the Knee
500x1/1/1

RDLs
225x10/10/10

DB Hammers - Tendonitis
20x10/10/10

Seated Calves
250x10/10/10

[PAiN]

Thanks for posting this up here.

I will be following along.

[MaxSeg]

20 Tire Flips, 20 minutes cardio today.

[MaxSeg]

Clean & Press / Military
135x10 225x5 250x3

BB Rows
225x10/10 315x5

Seated Rows
200x10/10/10

Lat Pull Downs
200x5/5/5

Kennelly DB Press
60s x8/5/3

Cable Push Downs
150x10/10/10

20 Minutes on the Bike.

[toppjimie]

Nice work max.one question,whats a kennelly D press?never heard of it.

[bigsam]

Those are some heavy ass shrugs. Nice work.

[MaxSeg]

Nice work max.one question,whats a kennelly D press?never heard of it.

Thanks Brother!

Pretty much a lying DB extension done on the floor.

[MaxSeg]

Squats
135x10 225x10 315x5 405x3 500x1 525x1

Hack Squats
250x5 340x5 430x2

Seated Calves
250x10/10/10

DB Curls Some tendonitis issues still, pain.
35x10 45x10 55x10

[mauz]

good shit bro!

[MaxSeg]

Bench
Bar x20 135x15 225x10 315x5 405x2/2/2 ~ Shoulder pain

Incline DB Bench
100s x10 115s x8 130s x5

CGBP ~ Reps
225x10/10/10

Kennelly DB Press
60s x5/5/5

Front DB Raises
20s x15/15/15

Cable Laterals ~ X-Overs
20x15 30x15 40x10

Prone Cable Laterals ~ X-Overs
20x10 30x10 40x10

BB Shrugs
405x10 500x10 600x10

20 minutes on Bike

[kubes]

Nice numbers brother! Do you ever incorporate free weight fly's in there? Fly's were instrumental in helping develop my chest

[MaxSeg]

Nice numbers brother! Do you ever incorporate free weight fly's in there? Fly's were instrumental in helping develop my chest

Nope cant say that i have, ever. Chest is approx 57", I dont think i need much more...lol But seriously though thanks for the input Brother.

[MaxSeg]

Deads
135x10 225x5 315x5 405x3 500x1 550x1

RDLSs
315x3/3/3/3/3

Seated Calves
250x10/10/10

DB Curls
40s x10 45s x10 50s x8

[MaxSeg]

"Off Day" Hmph

Some extra back work..

Lat Pull Downs
200x10/10/10 ~ Close Grip
120x8/8/8 ~ Wide Grip

Sled Pulls Backwards ~ First time.
245 - 20 Meters
355 - 20 Meters
425 - 20 Meters
515 - 30 Meters

20 Minutes on bike.

[kubes]

looks like another solid training session brother

[toppjimie]

Love your log Max.You sure lift some lightweight.,just kidding brother!Damn.,you do it all,Tire flipping & sled work,nice.How often do you workout with the Chains & bands?I have the 1 1/2" green & blue bands and 4-15lb 6ft anchor chains.Go Heavy or Go Home

[MaxSeg]

Love your log Max.You sure lift some lightweight.,just kidding brother!Damn.,you do it all,Tire flipping & sled work,nice.How often do you workout with the Chains & bands?I have the 1 1/2" green & blue bands and 4-15lb 6ft anchor chains.Go Heavy or Go Home

Thanks Brother. I currently dont do much band work, kind of difficult at the gym right now. The owner has mentioned in a few weeks setting an area up for us PLers. Dead Platform, Westside Rack, etc etc. When that is set up ill start with bands again (This is the set I have http://www.ironwoodyfitness.com/equipment/iron-woody-bands/master-s-package-1.html), and possibly get some chains purchased.

Thanks for stopping by Brother!

[MaxSeg]

C&P/Military
135x10 225x5/1/1/1/1

BB Rows
225x10/10 315x5

BB Shrugs
405x15/15/15

Kennelly DB Press
60s x5/5/5

Cable Push Downs
150x10/10/10

20 Minutes on Bike.

[kubes]

Nice session brother! enjoying the log :)

[Herc]

You got a good log going here max. I enjoy reading it. And moving an impressive amount of weight!

[MaxSeg]

Nice session brother! enjoying the log :)

Thanks Kubes, appreciate you taking the time to stop in.

[MaxSeg]

You got a good log going here max. I enjoy reading it. And moving an impressive amount of weight!

Thanks Herc!

[MaxSeg]

Lat Pull Downs

Wide
100x15 120x10 150x10

Narrow
200x6/6/6

Sled Pulls
245 ~ 20 Meters
335 ~ 20 Meters
425 ~ 20 Meters
525 ~ 30 Meters

20 Minutes on Bike

[kubes]

Lat Pull Downs

Wide
100x15 120x10 150x10

Narrow
200x6/6/6

Sled Pulls
245 ~ 20 Meters
335 ~ 20 Meters
425 ~ 20 Meters
525 ~ 30 Meters

20 Minutes on Bike

Nice... How much time do you spend lifting before cardio?

[MaxSeg]

Nice... How much time do you spend lifting before cardio?

On a regular training day I could spend 1-2 hours lifting then 20 minutes cardio. Then On my "Off Days" I do a few sets Of Lat Work (Weak Area), Sled Pulls and Bike. Prob 10-15 minutes of Lat work.

[kubes]

On a regular training day I could spend 1-2 hours lifting then 20 minutes cardio. Then On my "Off Days" I do a few sets Of Lat Work (Weak Area), Sled Pulls and Bike. Prob 10-15 minutes of Lat work.

Similar to me. I spend between 40min-1 hr and 15 min on the weights and then 35 minuted ed doing cardio

[MaxSeg]

Squats
135x10
225x10
315x7
405x5
500x1
530x1

Hack Squats (Sled)
250x5
340x5
430x2

DB Curls
40s x5
45s x5
50s x5
55s x5
60s x4
65s x4

Seated Calves
250x10/10/10

[kubes]

Squats
135x10
225x10
315x7
405x5
500x1
530x1

Hack Squats (Sled)
250x5
340x5
430x2

DB Curls
40s x5
45s x5
50s x5
55s x5
60s x4
65s x4

Seated Calves
250x10/10/10

Any cardio on the leg day?

[MaxSeg]

Any cardio on the leg day?

No not this round, usually everyday. I just ran out of time last night.

[kubes]

No not this round, usually everyday. I just ran out of time last night.

Sometimes it happens :( I try to do 30-40 minutes after weights to keep the fat off

[MaxSeg]

Bench
Bar x20/20/20 145x10 235x10 325x10 415x3

70% of Approx. 1RM
350x5/5/5

CGBP
235x10/10/10

Incline DB Press
110x5 130x5 150x3

Woke up with shoulder discomfort. Warmed up thoroughly with bands and light weight, but i still ended the session due to a pinching pain behind the shoulder blade.

[MaxSeg]

Taking a few days off to let my shoulder rest.

[kubes]

Taking a few days off to let my shoulder rest.

Its important to listen to your body and give it the rest it needs Good choice :)

[animal87]

It's max the beast!

[MaxSeg]

1 wk post shoulder/back pain.

Posterior Delt/Upper Back w/u.
High Band Pulls ~ One Arm
20/20/20
Light Prone DB Laterals
20s x15/15/15

Bench WK1 ~ 50% 1RM
135x20 225x20 250x3/3/3/3/3/3/3/3

4 Board Press ~ 80% 1RM
405x5/5/5/5/5

Cable Push Downs
150x20 195x20 240x11 150x15

BB Shrugs
500x10 600x10 700x10

Cable Side Laterals
30x12 40x10/10

DB Front Raises
30s x10/10/10

20 Minutes Bike

[MaxSeg]

Deads WK1@50% of 1RM
135x5 225x5 275x3/3/3/3/3/3/3/3

RDLs
315x3/3/3/3/3

Seated Calves
250x10/10/10

45* Leg Press ~ Calves
250x25 450x25 650x25

DB Curls
30x5 35x5 40x5 45x5 50x5

Hammer Curls w/ Rope
50x20 60x20 70x20 80x20

20 minutes Bike

[toppjimie]

700lb Shurgs..,Thats Insane Bro! looks like your killing it Max. do you have trouble like me finding dress shirts with collars u can button,lol

[MaxSeg]

3XLTs are tight...lol

[MaxSeg]

Light DB Seated Press
30s x20 40s x15 50s x10

Unilateral Shoulder Press
1pps x15/15/15

BB Rows
135x10/10/10

One Arm Band Pulls
15/15/15

BB Shrugs
405x15/15/15

Seated Rows
200x10/10/10

Tri Cable Press Downs
150x25 195x15 240x10

This was a fairly light session, with a lot of focus on the delt, rear delt and upper back. I was just trying to get blood to the injury site and stretch the area a bit. Everything felt pretty good.

[MaxSeg]

Sled Pulls
225 ~ 60 meters
325 ~ 60 meters
425 ~ 70 meters

Wide Grip Lat Pull Downs
100x15/15/15/15/15

20 minutes Bike.

[rmkicks]

Nice log bro! I must say, your one strong dude!! Keep up the good work.

[MaxSeg]

Nice log bro! I must say, your one strong dude!! Keep up the good work.

Thanks Brother!

[MaxSeg]

Squats @50%
135x10 225x10 265x3/3/3/3/3/3/3/3

Hacks @80%
340x3/3/3

Calves ~ 45* Leg Press
650x20/20/20/20/20

Went to do bench. I started warm ups, bar for 20, 135 for 20...well by rep 10 i had a bad stabbing pain in my Right front delt. Benching stopped, went home pissed. Time to regroup and replan.

[PAiN]

Squats @50%
135x10 225x10 265x3/3/3/3/3/3/3/3

Hacks @80%
340x3/3/3

Calves ~ 45* Leg Press
650x20/20/20/20/20

Went to do bench. I started warm ups, bar for 20, 135 for 20...well by rep 10 i had a bad stabbing pain in my Right front delt. Benching stopped, went home pissed. Time to regroup and replan.

Hope that pain is better by now.

[MaxSeg]

Busy week, missed a few sessions. Got a real quick one in yesterday, gym closed EARLY for the holiday and is closed today. Grrrrrr.....

Squats
135x10 225x10 315x5

Incline Press ~ Unilateral Machine
1 pps x 20/20/20

Seated OHP ~ Unilateral Machine
1 pps x 20/20/20

Tricep Cable Press Downs
150x20 195x12 240x5 150x15 150x10

Outside Rotation
15/15/15

Inside Rotation
15/15/15

Horizontal Rotation
15/15/15

Nothing to fancy, wanted to get blood to the affected area. Done in 40 minutes.

[kubes]

Busy week, missed a few sessions. Got a real quick one in yesterday, gym closed EARLY for the holiday and is closed today. Grrrrrr.....

Squats
135x10 225x10 315x5

Incline Press ~ Unilateral Machine
1 pps x 20/20/20

Seated OHP ~ Unilateral Machine
1 pps x 20/20/20

Tricep Cable Press Downs
150x20 195x12 240x5 150x15 150x10

Outside Rotation
15/15/15

Inside Rotation
15/15/15

Horizontal Rotation
15/15/15

Nothing to fancy, wanted to get blood to the affected area. Done in 40 minutes.

Nice work brother!

[Herc]

Hope the shoulder is feeling better brother. I hate injuries, and seem to have been suffering quite a few of them this bulk cycle myself. And yeah, nothing worse than trying to get a good workout in and realizing it's not going to happen due to something feeling injured.

[MaxSeg]

Bench Rehab Day http://muscleandbrawn.com/forums/images/smilies/frown.gif

Rotator Rehab w/ Bands

Inside 20/20/20
Outside 20/20/20
Horizontal 20/20/20
Shoulder Shrug 20/20/20

Unilateral Machine Presses

Seated OHP 1pps x20/20/20
Incline 1pps x20/20/20
Seated Chest 1pps x10/10/10

DB Laterals

Front 15x15/15/15
Side 15x15/15/15
Rear 15x20/20/20

Triceps

Cable Push Downs 150x15/15/15
DB Extensions (Floor) 20x10/10/10
OH DB Press 65x15/15/15

DB Shrugs 100x15/15/15

[kubes]

Good work brother. How are you feeling?

[MaxSeg]

Good work brother. How are you feeling?

Ego is a bit damaged. Typical rotator cuff pain when engaged in pressing out from the chest. Game plan is to keep up the rehab, I feel that its just inflamed. Pain is minimal actually.

[kubes]

Ego is a bit damaged. Typical rotator cuff pain when engaged in pressing out from the chest. Game plan is to keep up the rehab, I feel that its just inflamed. Pain is minimal actually.

As long as your smart with your training which we know you are. I am sure you are going to make a full recovery and will not loose much if anything. I herniated I disc in my back had to take 4 months off from the gym and couldn't barely walk. I kept my eating clean, forced myself to walk as much as I could, did the pt and when I got back in the gym within 2 weeks I had people asking me if I was getting ready for a show! All I could do is laugh. You will makes full recovery brother :)

[toppjimie]

Ego is a bit damaged. Typical rotator cuff pain when engaged in pressing out from the chest. Game plan is to keep up the rehab, I feel that its just inflamed. Pain is minimal actually.

That sucks Max! Ive got this stupid delt that flares up,Bothers the fuck outta me.A hand full of advil works but it's Annoying as hell! Take it easy Brother.

[MaxSeg]

Bench Rehab

Outside Rotation w/ Band
20/20/20/20/20

Face Pulls w/ Band
20/20/20/20/20

Bench
Bar x20 135x15 225x5/5/5

Seated OHP ~ Unilateral Machine
1pps x20/20/20/20/20

Incline Press ~ Unilateral Machine
1pps x20/20/20/20/20

DB Laterals;
Front 20x10/10/10
Side 15x15/15/15
Rear 20x10/10/10

Tricep Cable Push Downs
150x15/15/15/15/15

BB Shrugs
405x10 500x10 600x10 700x5
405x20 315x20 225x20

[MaxSeg]

Deads
135x5 225x5 315x5 405x3 500x1

RDLs
315x3/3/3/3/3

Calves ~ Leg Press
650x20/20/20/20/20

DB Curls
30x10 35x10 40x8

Cable Hammers w/ Rope
100x10/10/10

BB Curls
Bar x15/15/15

[kubes]

I always enjoy reading you training sessions. How long do your training sessions last?

[Mfire]

Loving this log brother! Awesome numbers

[MaxSeg]

I always enjoy reading you training sessions. How long do your training sessions last?
Thanks Brother, generally one to two hours.


Loving this log brother! Awesome numbers
Thanks for stopping by Mfire!

[toppjimie]

Mad Maxx back @ full steam.Pain dont mean Shit Right Brother.

[MaxSeg]

Bench Rehab

Rotator Cuff & Delt W/U
Outside Rotation ~ Band
25/25/25/25/25

Bench w/ Bar
25/25/25

Bench
135x20 225x10/5/5/5

Skull Crushers
110x10/10/10

DB OH Ext.
50x15 60x10 70x10

Tri Cable Press Downs
150x15 195x10 240x5

Lying DB Ext. from Floor
20x20/15/15

BB Rows
135x10 225x10 315x3

Lat Pull Downs
100x20 150x10 200x5

Seat OHP ~ Unilateral Machine
1pps x15/15/15

DB Side Laterals
20x10/10/10

Prone DB Laterals
20x10/10/10

BB Shrugs
405x10 500x10 600x10

[kubes]

looks like another great training session Max!

[MaxSeg]

High - Rack Pulls ~ Knee Level
405x10 495x5 585x3 675x1 725x1

RDLs
315x3/3/3/3/3

Good Mornings w/ SSB
150x10 240x5 300x3

Calves ~ 45* Leg Press
450x20/20/20

DB Curls
30x10 40x10 50x5

Preacher Curls
70x10/10/10

Cable Hammer Curls w/ Rope
100x10/10/10

[kubes]

How you healing up brother?

[MaxSeg]

Shoulder is still naging when pressing but it seems to be getting better slowly.

[kubes]

Shoulder is still naging when pressing but it seems to be getting better slowly.

Glad to hear its improving brother. Sucks having to work around injury's but most of us have to :(

[MaxSeg]

Rehab Bench Day #2

Rotator & Delt w/u

Banded Outside Rotation
30/30/30

Bench w/ Bar Only
50/50/50

Bench
135x20 225x5/5/5/5/5

Skull Crusher
120x10/10/10

Decline DB Skull Crushers
30x10 40x8/8/8/8

Over Head One Arm Cable Ext.
50x8/10/10

Over Head Two Arm Cable Ext.
90x12 120x8 100x6 90x5 60x15 ~ Drop Sets

Lat Pull Downs
120x15 150x15 170x10

OHP ~ Unilateral
1pps x15/15/15

BB Shrugs
405x10 500x10 600x10

[MaxSeg]

Um Bench Day........

It's been approximately six weeks since I hurt my shoulder. With this injury my training has been limited, so I incorporated the help of a BBer at the gym (thanks Tommy). My philosophy is that I am not able to overload the muscles with heavy bench moves alone at the moment. So, I will be using alternative training philosophies (BBing) to work around my injury to keep those muscle groups strong and aide in my returning to heavy benching. Here goes......

Rotator Cuff w/u

Banded Outside Rotation
30/30/30/30/30

Bench w/ Bar
30/30/30/30/30

Bench
135x10 225x12/12 235x12
Drop Sets
275x10 185x8 135x10

SuperSets
Pec Deck
110x12 140x12 150x12

Inc. DB Skull Crushers
35x12/10/8

SuperSets
Cable Cross Overs
40x12/12/15

Tricep Push Downs w/ Rope
100x12 110x12 100x15

Bench Finisher
* I think he referred to them as "Michigan's" 10 reps hold for 10sec., 9 reps hold for 10, 8 reps hold for 1o, etc etc. I found these to be very challenging.
Seated Bench with one plate, then dropped to a quarter on each side. Not much in weight but difficult.


This is a total change for me, I found it to be humbling and refreshing to be able to get some work in. Weight is light compared to what I am used to, the reps and endurance will take some work. Its going to be an interesting ride.

[kubes]

did you get a good swell from the training session?

[wook]

You'll be back to Beast Mode before you know it! Nice work bro!

[MaxSeg]

did you get a good swell from the training session?

I felt shit that I didnt know existed Brother!


You'll be back to Beast Mode before you know it! Nice work bro!

Thanks, much appreciated Wook!

[kubes]

I felt shit that I didnt know existed Brother!



Thanks, much appreciated Wook!

Nice that's means your tearing the tissue

[MaxSeg]

Deads & Back

Rack Pulls ~ Just Below the Knee
135x5 225x5 315x5 405x3 500x1/1/1/1/1

BB Shrugs
405x10 500x10 600x10 700x10

SuperSets
One Arm Lat Pull Downs
70x10 80x10 [90x6 > 70x8 > 50x10]

Chest Supported DB Rows (Incline Bench)
40x10 50x10 [60x10 > 50x6 > 40x6]

SuperSets
Lat Pull Downs (Handle Used with Palms Facing)
120x12 140x12 [150x8 > 130x6 > 110x4]

Straight Arm Pull Downs
110x12 110x12 [110x12 > 80x12 > 60x20]

DB Curls
20x6 25x6 30x6 35x6 40x6 35x6 30x6 25x6 20x6

SuperSets
BB Reverse Curls
Bar x8 65x8 85x6

Reverse BB Curls
Bar x8 65x8 85x6

Seated Calve Raises
180x15/15/15

[kubes]

Looks like another great training session!

[MaxSeg]

Looks like another great training session!

Thanks Kubes! Ima feeling it...lol

[MaxSeg]

Delts

SuperSets
Smith Seated Press
95x15 145x12 195x10 145x12 [145x10 > 95x10]

DB Laterals
20x12 25x12 25x12 [30x10 > 25x6 > 20x10]

SuperSets
Seated Arnold Press
35x10 40x7 [40x5 > 30x4] 20x13

Seated DB Front Raises
25x10 25x10 [25x8 > 15x6] 20x8

SuperSets
Prone DB Laterals ~ Bench
20x12 25x12 25x12

Upright Rows
105x10/10/12

SuperSets
Cable Cross Overs ~ Rear Delts
30x10/10/10

Seated OHP ~ Unilateral
1pps x10 [1plate and a 25 x15 > 1pps x15]

Shrugs ~ Unilateral
2pps x15 4pps x15 [5pps x15 > 4pps x15 > 3pps x20 > 2pps x15 > 1pps x25]

[kubes]

I bet your shoulders were on fire. Killer work out brother

[MaxSeg]

Arms

CGBP
195x2/2 235x12 195x12 [195x18 > 145x10 > 125x6]

DB Skull Crushers ~ Flat Bench
40x12 45x9 50x6 [40x15 > 30x9]

SuperSets
Cable Press Downs ~ Rope
100x12 110x12 120x10 [100x20 > 70x20 > 40x20]

Reverse Grip Pull Downs ~ Camber Bar
90x12/12/12/12

Alternating DB Curls
35x12 40x10 45x10 [45x10 > 25x15]

"Sissy" Curls (Seated, Arms a a 45* angle, DBs hanging in finger tips)
25x10/10/10

Reverse Cable Curls
50x15 60x15 [70x15 > 50x20 > 30x20]

21's
70x2 Sets

[kubes]

Nice way to finish the workout with those 21's. love the intensity brother!

[MaxSeg]

Chest

Bench
Bar x50 95x20 135x20 185x15 225x10 [185x12 > 135x12]

DB Incline Press
50x12 60x12 70x12/12 [70x12 > 50x12 > 35x15 > 25x20]

Incline Cable Flies
30x12/12 40x15 50x20

Seated Incline Press ~ Unilateral
2pps x12/12/12 [2pps x12 > 1pps x25]

SuperSets
Pec Deck
120x10/10/10/10

Cable Cross-Overs
30x20 40x15/15 [40x15 > 30x15 > 20x15]

Prowler Sprints
140 ~ 30 meters
230 ~ 30 meters
320 ~ 30 meters,30 meters,30 meters

[kubes]

I love the intensity of your chest training brother

[MaxSeg]

Back

2" Deficit Deads
135x5 225x5 315x5 405x3 500x1

BB Shrugs
405x10 500x10 600x10 700x10

SuperSets
Lat Pull Downs w/ Rope
160x5/5 [160x5 > 120x5 > 80x12]

DB Rows
80x10 90x10 100x10

SuperSets
Seated Rows
200x10 245x8 [245x8 > 200x6 > 160x6]

Straight Arm Pull Downs
100x20 120x15 [150x8 > 120x6 > 90x15]

Calves ~ 45* Leg Press
450x20/20/20

Prowler Sprints
320x30m/30m/30m
230x30m/30m/30m
140x30m/30m/30m

[MaxSeg]

Squats, Biceps & Triceps

Squats
135x10 225x5 315x5 405x1 [405x2 > 315x3 > 225x5]

SuperSets
Safety Bar Squats
150x5/5 245x5/5

Hack Squats
140x10/10/10

DB Curls
20x6 25x6 30x6 35x6 40x6 35x6 30x6 25x6 20x6

Preacher Curls
60x8/8/8

Reverse Grip Cable Curls
30x15 40x15 50x15

Decline DB Skull Crushers
40x10 45x10 50x8

Seated Over Head Cable Ext.
80x15 100x10 120x10

Reverse Grip Cable Pull Downs
50x20 70x20 90x20 110x10 130x10 150x8

Prowler Sprints
140x60m/60m/60m
230x60m/60m
320x60m