George's 2010 log

Monday 1/4/10 Squats(WK 1)

Treadmill- 5mins

Squats
45x10
135x5
225x5
275x5
295x5
315x5
225x3x3(close-stance, paused)

Leg Press
285x12
485x12
685x12
885x8
285x10, 2 sets(1 legged)

Cable Pull-Throughs
90x12
110x12
130x12
Adducter/Abducter Machine
100x20, 2 sets(both in & out)

Calf work
Ab work

(Had a ok workout today, I haven't been able to work out like I'm supposed to these last couple of weeks because of the holidays. Everything still felt good despite everything though.)

Tuesday 1/5/10 Bench(WK 1)

Elliptical- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
240x6
245x6
225x8
Rack Lockouts
275x5
295x5
315x3

Decline DB Press
55x2x6

Seated Shoulder Press(on Smith)
140x2x6
Rear Delts(on Cable)
15x12
20x12
25x12
Seated Side Raises
10x12
12x12
15x12

Lying DB Tricep Extensions
25x12
30x12
35x7(burnt)
One-Arm Tricep Pushdowns
40x12
50x12
60x8
each arm

(Good workout, bench sets felt strong tonight. I already can't wait to get back into my gear lol.)

Will be back posting my workouts Monday, I just been busy.

Monday 1/25/10 Bench

Warm-Up
Standing Rotators: 3x12, 5x12
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15
Pull Downs: 80x12, 90x12

Bench Press
45x10
95x8
135x5
185x3
225x2
255x6
260x6
235x8
315x2, 3 sets(added Reverse-Bands here)

Incline BB Press
135x3x6
Cable Flyes
60x2x12

Machine Shoulder Press
100x12
120x12
140x12
Seated Side Raises
10x12
15x12
20x12

Lying Ez-Bar Extensions
70x3x10
Cable Tricep Kickbacks
15x3x12(each arm)

(That was it, gym was packed and everyone was doing Upper Body(it's Monday imagine that) also I felt a little tired today.)

Wednesday 1/27/10 SQ/DL

Exercise Bike- 5mins

Squats
45x10
135x5
225x5
275x3
315x3
335x1 added belt here
365x1 this might have been a little high

Reverse-Band Deficit DL's- Conv(standing on a 100lbs plate)
135x5
225x3
315x3 added bands here
405x1
455x1 added belt here, this is a PR for deficit DL's
495x1 another PR!!

1-Legged Leg Press
355x2x12(each leg)
SSB Good Mornings
135x2x10

Seated Calf Raises
85x3x20(2 legged)
45x2x20(1 legged)

Standing-Side Cable Crunches
100x15
120x15
140x15
Standing Cable Crunches(facing away from weight stack)
110x12
130x12
150x9
150x12 facing weight stack
170x12
190x12
Nautilus Lower Back Machine
80x15
95x15
110x15

(Squat workout didn't go so great, but my deadlifts went awesome!!! Had lots of energy today I think I'm liking the 3 day split.)

Friday 1/29/10 Accessory

Recumbent Bike- 5mins

Wide-Grip Lat Pulldowns
100x12
120x12
140x12
160x8
One-Arm DB Rows
70x10
80x10
90x10
100x10
each arm

BB Shrugs(on Smith)
135x12
225x12
275x12
315x12
Rear Delts on Pec-Dec
80x12
95x12
110x12

Hammer Curls
20x12
25x12
30x12
One-Arm Machine Curls
50x3x12
each arm

(Good workout, back felt strong tonight. Had to rush through so I could make it to the movie so I didn't get in any Neck or forearm work.)

Monday 2/1/10 Bench

Treadmill- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
260x6
265x5
240x7, missed 8th
225x2x3(close-grip)

Flat DB Press
50x2x10

DB Shoulder Press
40x12
45x12
DB Side Raises
10x12
12x12
15x12
Shoulder Rotations(on Cable)
5x2x15(both Int. & Ext.)

Overhead Ez-Bar Tricep Extensions
65x3x12
One-Arm Tricep Pushdowns
50x12
60x12
70x10
each arm

(Good workout, bench sets felt stronger than they did last week. Had to use a high bench today because the good one was taken. On the high bench when the bar is handed off to me I'm already out of position because I have to reach up so high to get to the bar. So despite that I still had a good workout.)

whats your max bench looking like

ct67_72 wrote:whats your max bench looking like

Last time I maxed raw it was 310. With a shirt, I have no idea at the moment.

Wednesday 2/3/10 SQ/DL

Elliptical- 5mins

Box Squats(legal depth)
45x10
135x5
225x3
275x3
315x1
335x1 added belt
365x1
385x1 added knee wraps, Raw PR for Box Squats!!!

Deadlifts- Conv
135x3
225x3
315x1
405x1
455x1 added belt, Been along time since I've been able to work up to this weight raw, felt easy I believe I could have gotten 10 more pounds
475x missed at lockout, got to greedy I guess lol

DB Lunges
20x3x6(each leg)
Pull-Throughs(on cable)
100x12
120x12
140x12

Adducter/Abducter Machine
110x2x20(both in & out)

(Good workout today! Squats and deadlift sets felt strong, so I think this is a good way to end a raw training cycle. Next week starts my meet prep. Didn't have time for any calf or ab work because I had to go get my son out of the nursery.)

Monday I start getting ready for the APF Batlle of the Bad meet in Columbia, SC on April 17th

Goals are
605 SQ
380 BP
505 DL

Friday 2/5/10 Accessory

Recumbent Bike- 5mins

V-Bar Pulldowns
90x12
110x12
130x12
150x6
Nautilus Compound Rows
160x12
210x12
230x12
90x2x12(one armed)each arm

DB Shrugs(static hold)
70x12
80x12
90x12
Rear Delts Raises(on Incline)
10x12
15x12
20x12

Nautilus 4-Way Neck Machine
30x2x20(all 4 sides)

Ez-Bar Curls
35x12
55x12
75x12
One-Arm DB Preacher Curls
15x12
20x12
25x12
each arm

Thick-Bar Wrist Curls
15x3x20(both reverse and regular) I just said the weight I had on the bar, it's the hollow thick bar

(Good workout, everything in my upper back, bi's, and forearms were really pumped.)

Monday 2/8/10 Bench(WK 1)

Didn't get to do my cardio warm-up

Bench Press
45x10, 2 sets
95x8
135x5
185x3
225x2
265x6
265x5, missed 6th rep
245x8
Rack Lockouts(POR grip)
275x3
295x1
315x1
335x stapeled to the pins
225x5(close-grip)

Incline DB Press
40x15
45x15
50x10

Machine Shoulder Press
100x12
120x12
140x12
Seated DB Side Raises
15x12
20x12
25x12
Shoulder Rotations(on Incline)
10x2x15(both Int. & Ext.)

Decline DB Tricep Extensions
20x12
25x12
30x12
35x10
One-Arm Cable Tricep Kickbacks
10x12
15x12
20x12
each arm

(Good workout today, considering I'm running off of about 4hrs of sleep. I will be in my shirt next week doing some heavy triples.)

Muscle_G wrote:Monday I start getting ready for the APF Battle of the Bad meet in Columbia, SC on April 17th

Goals are
605 SQ
380 BP
505 DL

your going to be in a shirt right? you should be getting close to that raw

ct67_72 wrote:

Muscle_G wrote:Monday I start getting ready for the APF Battle of the Bad meet in Columbia, SC on April 17th

Goals are
605 SQ
380 BP
505 DL

your going to be in a shirt right? you should be getting close to that raw

My best raw is 310, best shirted is 385

why are you only getting 75lbs out of your shirt? did Rudy ever get back to you?