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    George's 2010 log

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    Muscle_G
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    George's 2010 log

    Post  Muscle_G on Tue Jan 05, 2010 7:53 pm

    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.)
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    Muscle_G
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    Re: George's 2010 log

    Post  Muscle_G on Tue Jan 05, 2010 7:54 pm

    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.)
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    Muscle_G
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    Re: George's 2010 log

    Post  Muscle_G on Sat Jan 23, 2010 7:08 pm

    Will be back posting my workouts Monday, I just been busy.
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    Muscle_G
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    Mon- Bench Press day

    Post  Muscle_G on Wed Jan 27, 2010 8:17 pm

    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.)
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    Wed- SQ/DL day

    Post  Muscle_G on Wed Jan 27, 2010 8:18 pm

    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.)
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    Fri- Accessory day

    Post  Muscle_G on Fri Jan 29, 2010 10:39 pm

    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.)
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    Mon- Bench Press day

    Post  Muscle_G on Mon Feb 01, 2010 6:42 pm

    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.)
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    ct67_72

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    Re: George's 2010 log

    Post  ct67_72 on Tue Feb 02, 2010 8:39 pm

    whats your max bench looking like
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    Muscle_G
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    Re: George's 2010 log

    Post  Muscle_G on Wed Feb 03, 2010 7:18 pm

    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.
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    Wed- SQ/DL day

    Post  Muscle_G on Wed Feb 03, 2010 7:18 pm

    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.)
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    Re: George's 2010 log

    Post  Muscle_G on Fri Feb 05, 2010 11:50 am

    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
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    Fri- Accessory day

    Post  Muscle_G on Fri Feb 05, 2010 6:13 pm

    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.)
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    Muscle_G
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    Mon- Bench Press day

    Post  Muscle_G on Mon Feb 08, 2010 7:37 pm

    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.)
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    ct67_72

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    Re: George's 2010 log

    Post  ct67_72 on Sat Feb 20, 2010 10:21 pm

    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
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    Muscle_G
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    Re: George's 2010 log

    Post  Muscle_G on Sun Feb 21, 2010 2:21 pm

    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
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    ct67_72

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    Re: George's 2010 log

    Post  ct67_72 on Sun Feb 21, 2010 6:35 pm

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

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