MaxSeg's Rehab Journal

[MaxSeg]

Thanks Brother! Work has kept me out of the gym the last two scheduled sessions unfortunately.

 

[MaxSeg]

Bench #1

Bench Warm Up
135x20 225x10 315x5 405x3

Bench
425x1/1/1

Bench @ 60%
315x3/3/3/3/3/3/3/3 ~Did close grip to add some tri involvment.

Mod. Cable Press Downs
50x15/15/15

Tri Band Work
#2 x 20/20/20

Face Pulls
#2 x 20/20/20

Prone DB Laterals
30x10/10/10

Mod. Lat Pull Downs
100x15/15/15

BB Shrugs
405x10 500x10 600x10

 

[MaxSeg]

Deads

Deads
135x5 225x5 315x5 405x3 500x1

RDLs
390x3/3/3

Leg Curls
90x15/15/15

Standing Calves
90x20 180x20 270x20

BB Rows
315x3/3/3

Misc. Bicep Work

 

[MaxSeg]

Bench #2
Late work night, quick session.

Bench Warm Up
Bar x 50 135x20 225x10

Bench Reps
315x15

Close Grip Speed Work @ 50%
250x3/3/3/3/3/3/3/3

Thats it, another 4am wake up.

 

[MaxSeg]

Bench #1

Bench Warm Up
135x20 225x10 315x5

Bench
405x4 425x1/1/1

Bench A 65% ~ Wide Grip
345x2/2/2/2/2/2/2

Modified Lat Pull Downs
100x15 150x10 200x5

Light BB Shrugs
315x20/20/20

 

[MaxSeg]

Deads

Deads
135x10 225x5 315x5 405x1 *Knee Pain. 445x2/2/2/2/2/2/2

Light RDLs
225x5/5/5/5/5

Leg Curls
90x15/15

Leg Ext.
90x15/15/15

Standing Calves
90x20 180x20 270x20

BB Rows
315x3/3/3/3/3

Misc. Bicep Work

Little Training Music

 

[MaxSeg]

Bench #2

Bench Warm Up
135x20 225x10

Bench
315x18 365x9 405x3 ~ Ran out of gas.

Speed Bench ~ Close Grip
225x3/3/3/3/3/3/3/3/3

Banded Press Downs
#2 x 30/30/25

Banded Face Pulls
#2 x 20/20/20

 

[MaxSeg]

Bench #1

Bench
135x20 225x10 315x5 405x2 425x1 435x1 445x1

CGBP
365x2/2/2/2/2/2

Prone DB Laterals
30x10/10/10

Lat Pull Downs - Wide Bar
100x15/15/15/15

Tri Band Work
20/20/20

Banded Face Pulls
20/20/20

 

[MaxSeg]

Deads

Hi-Pin Rack Pulls
225x10 315x5 405x3 500x1 550x1

RDLs
225x5 315x3 405x3

Leg Curls
90x15/15

Standing Calves
360x10/10/10

BB Rows
135x10 225x10 315x5

Misc. Bicep Work

 

[MaxSeg]

Bench #2

Nice fast and Easy session.

Bench
Bar x 50 135x20 225x20 315x10/10/10

Speed Bench ~ Varying Close Grips
225x3/3/3/3/3/3/3/3/3

Tri Band Work
#3 x 20/20/20

Band Face Pulls
#3 x 20/20/20

Band Delt Raises
#1 x15/15/15/15

 

[MaxSeg]

Deload Bench

Bench
225x5/10/20/10/10/10/10/10 ~Close Grip 10/10/10/10/10

Delt Work ~ Bands
Side Laterals 15/15/15
Front Laterals 10/10/10

Prone DB Laterals
30x10/10/10

Face Pulls ~ Bands
20/20/20

Seated Over Head Press ~ Bar Only
20/20

 

[MaxSeg]

Bench #1 ~ After Deload

Bench
Bar x 50 135x20 225x35 (dont ask, lol) 315x10 405x3/3/3

Front Laterals w/ #1 Band
15/15/15

Side Laterals w/ #1 Band
15/15/15

Mod. Tri Pull Downs
50x15/10/10

Band Press Downs w/ #3
15/10/10

Prone DB Laterals
30x10/10/10

Band Face Pulls w/ #3
20/20/20

Mod. Lat Pull Downs
100x15/15/15

BB Shrugs
405x10 500x10 600x10

 

[MaxSeg]

Deadlifts

Deads w/u
135x5 225x5 315x5

Deads
350x5/5/5/5

RDLs
225x5/5/5

Leg Curls
90x15/15/15

Standing Calves
90x20 180x15 270x15 360x10

BB Rows
135x10 225x10 315x5

Misc. Bicep Work