Sweet bro day.
6/16
Seated tricep pressdowns
140x12x3
DB bicep isolation curls
37.5x10x3
DB lateral raise
27.5x10x3
Marc's new new program, who dis?
Moderator: Chebass88
- d0uevenlift
- Paparazzo
- Posts: 591
- Joined: Wed Sep 13, 2017 5:50 pm
- Location: Los Angeles, CA
- Age: 43
- Manveer
- M3N4C3
- Posts: 2411
- Joined: Wed Sep 13, 2017 5:46 pm
- Location: CA
- Age: 39
Re: Marc's new new program, who dis?
Nice job actually going to the gym, you lazy fuck
- d0uevenlift
- Paparazzo
- Posts: 591
- Joined: Wed Sep 13, 2017 5:50 pm
- Location: Los Angeles, CA
- Age: 43
- d0uevenlift
- Paparazzo
- Posts: 591
- Joined: Wed Sep 13, 2017 5:50 pm
- Location: Los Angeles, CA
- Age: 43
Re: Marc's new new program, who dis?
Gonna see if I can make a longer run at actually fucking updating this thing. Didn't train much the past two weeks because sick.
8/6/2018
Comp Bench
205x8 @6
205x8 @6
205x8 @6
205x8 @6
205x8 @6
Wide grip seated row
110x10
110x10
110x10
110x10
Dips
1x18
1x15
3x6 myo reps 10s rest between sets
DB lateral raises
20x15x2
3x6 myo reps 6s rest between
Reverse Crunches
4x10
8/6/2018
Comp Bench
205x8 @6
205x8 @6
205x8 @6
205x8 @6
205x8 @6
Wide grip seated row
110x10
110x10
110x10
110x10
Dips
1x18
1x15
3x6 myo reps 10s rest between sets
DB lateral raises
20x15x2
3x6 myo reps 6s rest between
Reverse Crunches
4x10
- d0uevenlift
- Paparazzo
- Posts: 591
- Joined: Wed Sep 13, 2017 5:50 pm
- Location: Los Angeles, CA
- Age: 43
Re: Marc's new new program, who dis?
Ok, for real this time.
I figured I'd log at least the next 7 weeks of training since I signed up for a meet. It's been over a year since I've been on the platform, so I figured why not. After the meet, I'll try to keep logging, but ¯\_(ツ)_/¯
I was sick for two weeks, but I'm back to a normal training block now. My performance in the gym--mostly my endurance--is comically bad.
Monday January 21
Comp Bench
275x1 @7.5-8
205x7
205x7
205x7
205x7
Pendlay row
175x10
175x10
175x10
Bodyweight dips (1 activation set, 3 clusters)
13, 8, 8, 7
Wide grip pulldown
120x12
120x12
120x12
Rope Tricep pressdown activation + clusters
60x20, 13, 9, 10
DB isolation curl activation + clusters
25x17, 9, 8, 8
Tuesday January 22
Comp Squat
365x1 @7
285x7x3
Unilateral leg press
90lbs + sled
3x10
Leg curls
110x10x3
Leg extensions
100x12
100x15
100x15
Calf raises slow eccentric/concentric
Bodyweight 3x15
I figured I'd log at least the next 7 weeks of training since I signed up for a meet. It's been over a year since I've been on the platform, so I figured why not. After the meet, I'll try to keep logging, but ¯\_(ツ)_/¯
I was sick for two weeks, but I'm back to a normal training block now. My performance in the gym--mostly my endurance--is comically bad.
Monday January 21
Comp Bench
275x1 @7.5-8
205x7
205x7
205x7
205x7
Pendlay row
175x10
175x10
175x10
Bodyweight dips (1 activation set, 3 clusters)
13, 8, 8, 7
Wide grip pulldown
120x12
120x12
120x12
Rope Tricep pressdown activation + clusters
60x20, 13, 9, 10
DB isolation curl activation + clusters
25x17, 9, 8, 8
Tuesday January 22
Comp Squat
365x1 @7
285x7x3
Unilateral leg press
90lbs + sled
3x10
Leg curls
110x10x3
Leg extensions
100x12
100x15
100x15
Calf raises slow eccentric/concentric
Bodyweight 3x15