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    4/17/10 APF meet log

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    Muscle_G
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    4/17/10 APF meet log

    Post  Muscle_G on Thu Feb 18, 2010 1:22 pm

    Meet is April 17th in Columbia, SC wish me luck
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    Muscle_G
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    Mon- Bench Press day

    Post  Muscle_G on Thu Feb 18, 2010 1:24 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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    Muscle_G
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    Wed- SQ/DL day

    Post  Muscle_G on Thu Feb 18, 2010 1:25 pm

    Wednesday 2/10/10 SQ/DL(WK 1)

    Elliptical- 5mins

    Squats
    45x10
    135x5
    225x3
    275x2
    315x1
    375x2(Briefs, Belt)
    395x2(Briefs, Belt)
    415x2(Briefs, Belt)

    Rack Pulls- Conv(mid-shin level)
    135x3
    225x1
    315x1
    365x1
    405x1
    455x1 added belt here
    475x1
    495x1
    I really focused on pushing my hips through on these

    Leg Press
    285x12
    485x12
    685x12
    1-Legged Leg Curls
    60x12
    70x12
    80x10
    each leg

    Calf Presses
    245x3x20(2 legged)
    135x2x20(1 legged)

    Cable Side Bends
    100x20
    120x20
    140x20
    Ab Wheel
    2 sets, I suck at these but they really work my stomach!!

    (I had a very good workout tonight, squat and deadlift sets felt really strong. I felt really tired when I got to the gym, just real sleepy feeling and my sinuses has been bothering me. But when I got started today I just kept feeling better and better. Also it felt great to get back into some squat gear!!)
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    Fri- Accessory day

    Post  Muscle_G on Thu Feb 18, 2010 1:26 pm

    Friday 2/12/10 Accessory(WK 1)

    Recumbent Bike- 5mins

    Lat Pulldowns(alternating from front to behind the neck)
    100x12
    120x12
    140x12
    6 reps to the front and 6 reps behind the neck alternating on each rep
    Seated Cable Rows
    110x12
    125x12
    140x12
    50x2x12(one armed) each arm

    Williams Shrugs
    140x12
    160x12
    180x12
    Rear Delts(on Cables)
    15x12
    20x2x12

    Nautilus 4-Way Neck Machine
    25x2x20(all 4 sides)

    Hammer Curls
    25x12
    30x12
    35x12
    One-Armed Machine Curls
    50x12
    65x12
    80x12
    each arm

    Grip Machine
    45x3x20(one handed) each hand

    (Had a pretty good workout. It's been awhile since I've done seated rows and my low back was still fried from Wednesday's deadlifts so I decided to do these. I was really feeling them in my lower lats and I very seldom feel anything in the lower part of them. So I think I will keep these in my rotation.)
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    Mon- Bench Press day

    Post  Muscle_G on Thu Feb 18, 2010 1:27 pm

    Monday 2/15/10 Bench(WK 2)

    Treadmill- 5mins

    Bench Press
    45x10
    95x8
    135x5
    185x3
    225x2
    275x1
    295x3(DD shirt)
    305x3(DD shirt)
    315x3(DD shirt)
    Added 3 Board(POR grip, took off shirt)
    275x2x3
    Added 2 Board
    255x2x3

    Flat DB Press
    50x2x10

    DB Shoulder Press
    40x3x12
    Side Raises
    10x12
    15x12
    20x12
    Shoulder Rotations(on Cables)
    5x2x15(both Int. & Ext.)

    Overhead Seated Ez-Bar Tricep Extensions
    65x12
    75x10
    85x8
    One-Arm Tricep Pushdowns
    40x3x12
    each arm

    (Had a pretty good workout. This is the first time I have been in my shirt in about 2 months, my wife said all my shirted sets looked easy and fast. Although I felt like I couldn't get set up right on the bench tonight.)
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    Wed- SQ/DL day

    Post  Muscle_G on Thu Feb 18, 2010 1:28 pm

    Wednesday 2/17/10 SQ/DL(WK 2)

    Elliptical- 5mins

    Box Squats(legal depth)
    45x10
    135x5
    225x3
    275x2
    315x1
    365x1(Briefs, Belt)
    405x1(Briefs, Belt)
    455x1(Leviathan suit/straps down, Briefs, Belt)
    495x1(Leviathan suit/straps down, Briefs, Belt)

    Reverse-Band Deadlifts- Conv(average bands)
    135x3
    225x1
    315x1
    365x1(Briefs, Belt) added bands here
    405x1(Max DL suit/straps down, Briefs, Belt)
    455x1(Max DL suit/straps up, Briefs, Belt)
    495x1(Max DL suit/straps up, Briefs, Belt)
    495x1(Max DL suit/straps up, Briefs, Belt) sumo stance

    Seated Leg Curls
    95x12
    110x12
    125x12
    Adducter/Abducter
    110x2x20(both In & Out)

    Seated Calf Raises
    85x3x20(2 legged)
    35x2x20(1 legged)

    (That was it, this is my first time back in my squat and deadlift gear since the meet I done back in December. The weight felt heavy on my back during squats, so I have to get my static strength back up. On deadlifts the sumo set went up alot faster and easier than the conventional set did. So with this workout I have figured out a few things to work on throughout the training cycle. Didn't get in any ab work today. They just got through from being sore, so I just let my stomach rest.)
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    Fri- Accessory day

    Post  Muscle_G on Fri Feb 19, 2010 8:00 pm

    Friday 2/19/10 Accessory(WK 2)

    Recumbent Bike- 5mins

    V-Bar Pulldowns
    90x12
    110x12
    130x12
    150x8
    One-Arm DB Rows
    60x10
    70x10
    80x10
    90x10
    each arm

    Face Pulls
    80x12
    100x12
    120x12
    140x12
    Wide-Grip Shrugdowns
    100x12
    120x12
    140x12
    160x12
    Mini-Band Pull-Aparts
    2x15

    Nautilus 4-Way Neck Machine
    25x2x15(all 4 sides)

    Ez-Bar Preacher Curls
    35x12
    55x12
    65x12
    One-Arm Concentration Curls
    15x12
    20x12
    25x12
    each arm

    DB Wrist Curls
    Reverse
    10x20
    12x20
    15x20
    Overhand
    15x20
    20x20
    25x20

    (Had a alright workout. Been feeling tired all day. Went to the Chiropracter yesterday and got my neck, back, and hips ajusted, and everything was feeling kinda sore today. So I tried to do some movements that didn't tax my lower back and hips so much.)
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    Mon- Bench Press day

    Post  Muscle_G on Thu Feb 25, 2010 3:53 pm

    Monday 2/22/10 Bench(WK 3)

    Treadmill- 5mins

    Reverse-Band Bench Press(average bands)
    45x10
    95x8
    135x5
    185x3
    225x2
    275x1
    295x1(DD shirt)
    315x1(DD shirt)
    330x1(DD shirt) Planned opener for the meet
    355x1(DD shirt) added bands here
    380x1(DD shirt)
    405x1(DD shirt) PR with the bands set at this heighth and it felt easy too!
    I had the bands set up so that mid-way through the lift they would give very little to no tension

    Incline DB Press
    55x2x15

    Machine Shoulder Press
    80x12
    90x12
    100x12
    Seated Side Raises
    10x12
    15x12
    20x12
    Shoulder Rotations
    10x2x15(both Int. & Ext.)

    Tricep Pushdowns(weight against Mini band)
    70+Mini 3x12
    Seated One-Arm Overhead DB Extensions
    25x12
    30x12
    35x12
    each arm

    AB work

    (Very good workout today, all bench sets felt really strong. I really think that benching once a week is really helping me.)
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    Wed- SQ/DL day

    Post  Muscle_G on Thu Feb 25, 2010 3:54 pm

    Wednesday 2/24/10 SQ/DL(WK 3)

    Ellitpical- 5mins

    Reverse-Band Squats(average bands)
    45x10
    135x5
    225x3
    275x2
    315x1
    365x1 added bands here
    405x1
    455x1(Briefs, Belt)
    495x1(Briefs, Belt)
    545x1(Leviathan suit/straps down, Briefs, Belt)
    585x1(Leviathan suit/straps up, Briefs, Knee Wraps Belt)
    no PR's here, I can tell my body is still trying to get used to heavy geared squats

    Block Pulls(Upper Shin level)- Sumo
    135x5
    225x1
    315x1
    405x1
    455x1(Briefs, Belt)
    495x1(Max DL suit/straps up, Briefs, Belt)
    515x1(Max DL suit/straps up, Briefs, Belt) I think this is a PR for Block Pulls!!

    1-Legged Leg Press
    225x2x12(each leg)
    Hyper Extensions(against green band)
    BW(+ band)x2x12

    (That was it, had a pretty good workout. I had to get my son from the gym nursery, so I didn't have time to get in any Ab or Calf work. My lifts right now are feeling strong, but my body is starting to let me know it's needing some rest. So next week I will be doing some deload work.)
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    Muscle_G
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    Fri- Accessory day

    Post  Muscle_G on Fri Feb 26, 2010 7:09 pm

    Friday 2/26/10 Accessory(WK 3)

    Stationary Bike- 5mins

    Wide-Grip Pulldowns
    100x12
    120x12
    140x12
    Nautilus Compound Rows
    200x3x12
    70x2x12(one-armed) each arm

    DB Shrugs
    50x12
    60x12
    70x12
    80x12
    Lying Rear Delt Machine
    25x12
    30x12
    35x12
    25x2x12(one-armed) each arm

    Hammer Curls
    30x12
    35x12
    40x12
    One-Arm Cable Curls
    30x3x12
    each arm

    Grip Machine(one-handed)
    25x3x25
    each hand

    (That was it, had a good pump going in the lats and upper back. I didn't do the neck machine today because the wife was rushing me monkey Then we went to Wal-Mart and after I hit a chinese buffet pig )
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    Mon- Bench Press day

    Post  Muscle_G on Mon Mar 01, 2010 6:54 pm

    Monday 3/1/10 Bench(WK 4)

    Treadmill- 5mins

    Bench Press
    45x10
    95x8
    135x5
    185x3
    225x2
    250x6
    255x5, got off groove on the 6th rep
    230x8
    Rack Lockouts(thumb length away from smooth grip)
    225x3
    245x3
    265x3

    Flat DB Press
    45x2x15

    BB Shoulder Press(on Smith)
    135x2x6
    One-Arm Leaning Side Raises
    20x3x12(each arm)
    Shoulder Horn
    3x12
    5x12

    Lying DB Tricep Extensions
    30x12
    35x12
    40x6
    One-Arm Cable Kickbacks
    10x3x12
    each arm

    (That was it, just a quick raw workout. This will be the last week in this training cycle that I'll do Shoulder Presses, because my shoulders are killing me. I'll replace them with some light front raises or something.)
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    Wed- SQ/DL day

    Post  Muscle_G on Fri Mar 05, 2010 9:32 pm

    Wednesday 3/3/10 SQ/DL(WK 4)

    Elliptical- 5mins

    Squats
    45x10
    135x5
    225x3
    275x2
    315x1
    365x2(Briefs, Belt)
    385x2(Briefs, Belt)
    405x2(Briefs, Belt

    Deadlifts- Conv
    135x3
    225x1
    315x1
    365x1(Briefs, Belt)
    385x2(Briefs, Belt)
    405x2(Briefs, Belt)
    screw conventional stance, everything felt extremly heavy tonight for some reason. It's gonna be sumo from here on out. Hopefully my new Fusion suit will be in next week.

    Leg Curls
    80x12
    90x12
    100x12
    50x2x12(1 legged)
    Seated Calf Raises
    90x3x20(2 legged)
    45x2x20(1 legged)

    (That was it, pretty *****ty workout tonight. Everything was feeling heavy.)
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    Fri- Accessory day

    Post  Muscle_G on Fri Mar 05, 2010 9:33 pm

    Friday 3/5/10 Accessory(WK 4)

    Recumbent Bike- 5mins

    Pulldowns(behind the neck)
    90x12
    110x12
    130x12
    Seated Cable Rows
    110x12
    125x12
    140x12
    50x2x12(one armed)

    Rear Delt DB Raises(on Incline)
    15x12
    20x12
    25x12
    Nautilus 4-Way Neck Machine
    30x2x20(all 4 sides)

    DB Curls
    20x12
    25x12
    30x12
    One-Arm Machine Curls
    65x12
    80x12
    95x12
    each arm

    Chin-Up Bar Holds
    2 sets of 30sec holds

    (Had a pretty good workout, I tried to do movements that involved the least amount of lower back work, because it still feels like crap.)
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    Muscle_G
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    Mon- Squat day

    Post  Muscle_G on Mon Mar 08, 2010 8:11 pm

    Monday 3/8/10 Squats(WK 5)

    Elliptical- 5mins

    Squats
    45x10
    135x5
    225x3
    275x2
    315x1
    365x1(Briefs, Belt)
    405x1(Briefs, Belt)
    455x1(Leviathan suit/straps down, Briefs, Belt) didn't hit depth
    495x1(Leviathan suit/straps down, Briefs, Belt) still couldn't hit depth
    550x missed, couldn't get set up right and balance was also an issue
    540x1(Full gear) still felt a little off, but it still came right up

    Front SSB Box Squats
    135x5
    155x5
    175x5
    these really hit the quads and abs

    Pull-Throughs(on cable)
    80x12
    90x12
    100x12
    Adducter/Abducter Machine
    100x2x20(both in & out)

    Calf Presses
    225x3x20(2 legged)
    135x2x20(1 legged)

    DB Side Bends
    50x15
    60x15
    70x15
    Standing Cable Crunches
    100x12
    120x12
    140x12

    (Pretty ****** workout today, now that I'm doing squats and dead's on different days now I can get in the accdessory work that I have been neglecting.)
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    Wed- Bench Press day

    Post  Muscle_G on Wed Mar 10, 2010 8:23 pm

    Wednesday 3/10/10 Bench(WK 5)

    Treadmill- 5mins

    Bench Press
    45x10
    95x8
    135x5
    185x3
    225x2
    275x1
    315x3x3(DD shirt)
    Added 3 Board(took off shirt) POR grip
    275x3
    285x3
    Added 2 Board
    275x2
    I worked out at a different gym today and on my shirted sets I could'nt get set up on the bench right. Kept looseing my arch(bench was slick), but the bench sets still felt swtrong.

    Hammer Incline Machine Press(plate loaded)
    45x2x15

    Shoulder Press Machine
    80x10
    100x10
    120x10
    Seated Side Raises
    10x12
    15x12
    25x12
    Rear Delts on Pec-Dec
    40x3x12

    (That was it, didn't hit triceps today. Long day at work and I was pretty tired.)
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    Fri- Deadlift day

    Post  Muscle_G on Fri Mar 12, 2010 8:55 pm

    Friday 3/12/10 Deadlifts(WK 5)

    Exercise Bike- 5mins

    Deadlifts- Sumo
    135x5
    225x3
    315x1
    365x1(Briefs, Belt)
    405x1(Briefs, Belt)
    440x1(Max DL suit/straps up, Briefs, Belt) planned opener
    465x1(Max DL suit/straps up, Briefs, Belt) I hitched this a little on the way up Embarassed

    BB Hip Thrusts
    135x10
    225x6
    315x6

    Nuetral-Grip Pulldowns
    90x12
    110x12
    130x12
    One-Arm DB Rows
    60x10
    70x10
    80x10
    BB Shrugs
    135x10
    225x10
    275x10

    BB Curls
    45x12
    55x12
    65x12
    One-Arm Cable Curls
    30x2x12

    (Had a pretty good workout tonight, I think the hitch is more due to my body getting used to the sumo stance again. 490-500 will be the goal for the meet.)
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    Mon- Squat day

    Post  Muscle_G on Mon Mar 15, 2010 6:39 pm

    Monday 3/15/10 Squats(WK 6)

    Recumbent Bike- 5mins

    Reverse-Band Squats(green bands)
    45x10
    135x5
    225x3
    275x2
    315x1
    365x1 added bands here
    405x1
    455x1(Briefs, Belt)
    495x1(Briefs, Belt)
    545x1(Leviathan suit/straps down, Briefs, Belt, Knee Wraps)
    585x1(Leviathan suit/straps up, Briefs, Belt, Knee Wraps)
    650x1(Leviathan suit/straps up, Briefs, Belt, Knee Wraps) PR!!!!

    SSB Pause Squats
    155x5
    205x2x5

    (That was it, had a great workout today. I didn't have time for musch assistance work because I had to hurry so I could make it to the PTC meeting at my daughters school. My squats felt alot stronger than they did last week. Got some videos that I will put up later.)
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    ct67_72

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    Re: 4/17/10 APF meet log

    Post  ct67_72 on Mon Mar 15, 2010 7:31 pm

    awesome work man! nice pr. and about time you have some video to post
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    Muscle_G
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    Re: 4/17/10 APF meet log

    Post  Muscle_G on Thu Mar 18, 2010 4:09 pm

    ct67_72 wrote:awesome work man! nice pr. and about time you have some video to post

    Thanks man, as soon as I download thewm on the computer I'll put them up here. I got the sets of 495, 545, and 585 on video but didn't get the 650 Crying or Very sad
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    Wed- Bench Press day

    Post  Muscle_G on Thu Mar 18, 2010 4:12 pm

    Wednesday 3/17/10 Bench(WK 6)

    Elliptical- 5mins

    Bench Press
    45x10
    95x8
    135x5
    185x3
    225x2
    275x1
    295x1(DD shirt)
    315x1(DD shirt)
    325x1(DD shirt) planned opener
    350x1(DD shirt) planned 2nd attempt
    Rack Lockouts(POR Grip, took off shirt)
    295x1
    315x1
    335x1

    Decline Press
    225x5
    245x5
    275x5

    Seated DB Front Raises
    10x12
    15x12
    20x12
    Side Raises
    10x12
    12x12
    15x12
    Rear Delts on Pec-Dec
    50x12
    65x12
    80x12

    Overhead Cable Rope Extensions
    50x12
    70x12
    90x12
    110x12
    Lying One-Arm DB Tricep Extension
    25x12
    30x12
    35x10
    each arm

    (Had another good workout today!! All bench sets felt strong, I really feel I will hit a PR total at this meet. Also I have decided not to cut any weight for the meet I will go in the 242's. So in other words I have decided to go in fat and healthy, than come in drained and dehydrated lol.)
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    Muscle_G
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    Fri- Deadlift nday

    Post  Muscle_G on Sat Mar 20, 2010 3:19 pm

    Friday 3/19/10 Deadlifts(WK 6)

    Treadmill- 5mins

    Deadlifts
    135x5
    225x3
    315x1
    365x1(Briefs, Belt)
    405x1(Briefs, Belt)
    440x1(Max DL suit/straps up, Briefs, Belt) 3 sets, planned opener
    465x1(Full gear) added Reverse-Bands here(green bands)
    485x1(Full gear)

    Suspened SSB Good Mornings
    155x3x5

    BB Glute Bridges
    225x5
    275x5
    315x5

    (That was it, gym was closing. My deadlift sets felt ok today, so I didn't get in any upper back or bicep work in.)
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    Muscle_G
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    Mon- SQ/DL day

    Post  Muscle_G on Mon Mar 22, 2010 7:40 pm

    Monday 3/22/10 SQ/DL(WK 7)

    Exercise Bike- 5mins

    Squats
    45x10
    135x5
    225x3
    275x2
    315x1
    365x2(Briefs, Belt)
    385x2(Briefs, Belt)
    405x2(Briefs, Belt

    Deadlifts
    135x5
    225x1
    315x1
    365x2(Briefs, Belt)
    385x2(Briefs, Belt)
    405x2(Briefs, Belt)

    Front SSB Box Squats
    155x5
    205x2x5
    1-Legged Seated Leg Curls
    65x12
    80x12
    95x12
    each leg

    Seated Calf Raises
    75x3x20(2 legged)
    40x2x20(1 legged)

    Side Cable Crunches
    110x15
    130x15
    150x15
    AB Wheel
    2 sets

    (That was it. I didn't do nothing very heavy today. I guess you can call this sort of a deload week.)
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    Muscle_G
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    Re: 4/17/10 APF meet log

    Post  Muscle_G on Tue Mar 23, 2010 8:05 pm

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    Muscle_G
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    Wed- Bench Press day

    Post  Muscle_G on Wed Mar 24, 2010 6:56 pm

    Wednesday 3/24/10 Bench(WK 7)

    Elliptical- 5mins

    Bench Press
    45x10
    95x8
    135x5
    185x3
    225x2
    245x3
    255x3
    265x3
    225x8
    135x10

    Incline DB Press
    45x2x15

    Front Raises
    10x12
    15x12
    20x12
    Side Raises
    10x12
    12x12
    15x12
    Face Pulls
    50x3x15

    Decline DB Tricep Extensions
    25x12
    30x12
    35x10
    One-Arm Tricep Pushdowns
    30x12
    40x12
    50x12
    each arm

    (Had a pretty good workout, bench sets felt strong and fast. Still nothing very heavy today still kinda deloading.)
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    Muscle_G
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    Fri- Accessory day

    Post  Muscle_G on Fri Mar 26, 2010 6:46 pm

    Friday 3/26/10 Accessory(WK 7)

    Treadmill- 5mins
    Foam Roller

    Assi Chin-Ups
    BW-140x10
    BW-120x8
    BW-100x6
    T-Bar Rows
    80x4x10(2 sets wide-grip, 2 sets close-grip)
    One-Arm Machine Rows
    100x12
    110x12
    120x12
    each arm

    Bent-Over DB Rear Delt Raises
    10x12
    15x12
    20x12
    Nautilus 4-Way Neck Machine
    30x2x20(all 4 sides)

    Hammer Curls
    25x12
    30x12
    35x12
    One-Arm Machine Curls
    65x3x12(each arm)

    Chin-Up Bar Holds
    BW 3x failure(these really pump up the forearms and hands!!)

    (Had a OK workout, feel like I might be getting a cold.)

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    Re: 4/17/10 APF meet log

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