Muscle G's Iron Page

A place for fellow powerlifters to discuss training, upcoming meets, and to keep up with out of state fellow lifters


    My offseason log

    Share
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    My offseason log

    Post  Muscle_G on Mon Apr 19, 2010 6:08 pm

    Recumbent Bike- 15mins
    Foam Rolling
    Stretching

    I was also gonna get in the pool and hot tub but some kid puked in the pool and they had to close it down for the day.


    Last edited by Muscle_G on Fri May 21, 2010 11:21 am; edited 2 times in total
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Re: My offseason log

    Post  Muscle_G on Sat Apr 24, 2010 2:49 pm

    Enjoying the down time, but I am ready to start back hitting it in the gym!!


    Last edited by Muscle_G on Fri May 21, 2010 11:22 am; edited 2 times in total
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Mon- SQ/DL day

    Post  Muscle_G on Mon Apr 26, 2010 6:47 pm

    Monday 4/26/10 SQ/DL(WK 1)

    Recumbent Bike- 5mins

    Squats
    45x10
    135x5
    185x5
    225x5
    275x5 added belt here
    315x5

    Stiff-Legged Deadlifts
    135x3
    225x3
    275x3
    315x3

    Hyper Extensions(against green band)
    BW+Bandx2x12
    Adducter/Abducter Machine
    110x2x20(both in & out)

    1-Legged Seated Calf Raises
    45x3x20(each leg)

    DB Side Bends
    60x15
    70x15
    80x15
    Seated Crunch Machine
    95x20
    110x20
    125x20

    (Good workout today, just trying to get back into the swing of things. All squat sets felt nice and easy, my stiff-legs all felt good except the set with 315. It didn't feel extremly heavy, just felt heavy(guess that explains it lol). Gonna work on my raw strength this cycle to build my raw base back up, and then get back into the gear when I start getting ready for the APA meet in August.)
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Wed- Bench Press day

    Post  Muscle_G on Wed Apr 28, 2010 7:26 pm

    Wednesday 4/28/10 Bench(WK 1)

    Elliptical- 5mins

    Bench Press
    45x10
    95x8
    135x5
    185x3
    225x2
    240x6
    245x6
    225x8
    Rack Lockouts(close-grip, thumb length away from smooth)
    225x5
    245x5
    275x3

    Flat DB Press
    45x15
    50x15

    Machine Shoulder Press
    100x12
    110x12
    120x12
    Side Raises
    10x12
    12x12
    15x12
    Shoulder Rotations
    10x2x15(both Int. & Ext.)

    Decline DB Tricep Extensions
    20x12
    25x12
    30x12
    One-Arm Tricep Pushdowns
    30x12
    40x12
    50x12
    each arm

    (Good workout, all bench sets were fast and easy but I was feeling off slightly(body just trying to get back in rythem?). I am hoping to get around 315 raw by the end of the training cycle.)
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Fri- Accessory day

    Post  Muscle_G on Fri Apr 30, 2010 7:34 pm

    Friday 4/30/10 Accessory(WK 1)

    Treadmill- 5mins

    Assi Chin-Ups
    BW-130x2x10(wide-grip)
    BW-130x2x8(close-grip)
    Seated Cable Rows
    95x12
    110x12
    125x12
    One-Arm DB Rows
    60x12
    65x12
    70x12
    each arm

    Bent-Over DB Raises
    15x12
    20x12
    25x12
    Nautilus 4-Way Neck Machine
    25x2x20(all 4 sides)

    Alt. DB Curls
    20x12
    25x12
    30x12
    One-Arm Cable Curls
    30x3x12(each arm

    DB Wrist Curls
    15x3x20(reverse grip)
    20x3x20(regular grip)

    (Had a OK workout today, but everything was feeling heavy. Everything was pretty pumped though after I left the gym.)
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Mon- SQ/DL day

    Post  Muscle_G on Mon May 03, 2010 7:50 pm

    Monday 5/3/10 SQ/DL(WK 2)

    Recumbent Bike- 5mins

    Squats
    45x10
    135x5
    225x5
    275x3
    315x3 added belt here
    365x1
    405x1 added knee wraps

    Rack Pulls(mid shin level)- conv
    135x3
    225x1
    315x1
    405x1
    455x1

    BB Step-Ups
    95x6
    115x6
    135x6
    Pull-Throughs(on cables)
    100x12
    110x12
    120x12

    Calf Presses(on leg press)
    225x3x20(2 legged)
    135x2x20(1 legged)

    Side Cable Crunches
    100x15
    120x15
    140x15
    Standing Cable Crunches
    100x12
    120x12
    140x12

    (Had a good squat workout today, but my deadlift sets felt heavy. I hate raw work but I know it is needed to be strong in the gear.)
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Wed- Bench Press day

    Post  Muscle_G on Sun May 09, 2010 6:55 am

    Wednesday 5/5/10 Bench(WK 2)

    Elliptical- 5mins

    Reverse-Band Bench Press(Green bands)
    45x10
    95x8
    135x5
    185x3
    225x2
    275x3 added bands here
    295x3
    315x3
    335x2, missed 3rd rep

    Incline DB Press
    45x15
    50x15

    BB Shoulder Press(on Smith)
    115x10
    125x8
    135x8
    Seated Side Raises
    12x12
    15x12
    20x12
    Shoulder Rotations(on flat bench)
    10x2x15(both Int. & Ext.)

    Tricep Pushdowns
    120x12
    140x12
    160x12
    Overhead One-Arm DB Extensions
    25x12
    30x12
    35x12
    each arm

    (Had a better than expected workout today. When I got off from work I was pretty tired and sleepy, so I took a drank a protein shake and took some vitamins and minerals and a stacker 3 and I was good to go.)
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Fri- Accessory day

    Post  Muscle_G on Sun May 09, 2010 6:56 am

    Friday 5/7/10 Accessory(WK 2)

    Treadmill- 5mins

    Wide-Grip Pulldowns
    100x12
    120x12
    140x12
    160x12
    T-Bar Rows(just put the weight on the bar)
    45x12
    70x12
    95x10
    120x6
    One-Arm Machine Rows
    105x12
    125x12
    145x12
    each arm

    Rear Delt DB Raises(on Incline)
    15x12
    20x12
    25x12
    DB Shrugs
    50x12
    60x12
    70x12

    BB Curls
    45x12
    55x12
    65x12
    One-Arm Machine Curls
    65x12
    80x12
    95x10
    each arm

    Pinch-Grip Plate Holds
    20x2xfailure
    25x2xfailure
    each hand

    (Just a normal assistance day, nothing really to write about.)
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Fri- Accessory day

    Post  Muscle_G on Fri May 21, 2010 7:20 pm

    Friday 5/21/10 Accessory(WK 4)

    Machine Under-Hand Pulldowns(plate loaded)
    50x12
    95x12
    140x12
    Chest-Supported Rows
    45x3x10(this machine is heavy and 1 plate was enough lol)
    One-Arm Seated Cable Rows
    60x12
    70x12
    80x12
    each arm

    Rear Delt Reverse Pec-Dec Flyes
    60x12
    70x12
    80x12
    4-Way Neck Machine
    10x15
    20x15
    all 4 sides

    Hammer Curls
    20x12
    25x12
    30x12
    One-Arm DB Preacher Curls
    20x3x12(each arm)

    Recumbent Bike- 10mins

    (First workout as a member at the new gym. The machines there have a different feel than the ones are at the Y. The CSR is heavy with just 1 plate on it and the neck machine seems heavier than the one at the Y feels also. Back should be plenty sore tomorrow and I didn't get a chance to get in any forearm work tonight.)
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Re: My offseason log

    Post  Muscle_G on Thu May 27, 2010 5:04 pm

    Wednesday 5/26/10 Bench(WK 5)

    Elliptical- 5mins

    Bench Press
    45x10
    95x8
    135x5
    185x3
    225x2
    255x6
    260x6
    235x8
    Rack Lockouts(POR grip)
    275x3
    295x3
    315x1
    330x missed
    225x5(close-grip, thumb length away from smooth part)

    Flat DB Press
    45x15
    50x12

    Seated DB Front Raises
    12x12
    15x12
    20x12
    Side Raises
    10x12
    12x12
    15x12
    DB Shoulder Rotations(on flat bench)
    8x2x15(both Int. & Ext.)

    Tricep Pushdowns
    130x12
    150x12
    170x12
    Seated Overhead One-Arm DB Extensions
    25x12
    30x12
    35x12
    each arm

    (Bench sets today felt strong depite me not feeling my best today. I believe it's either allergies or either I'm getting a cold or something.)
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Mon- SQ/DL day

    Post  Muscle_G on Tue Jun 01, 2010 5:19 pm

    Monday 5/31/10 SQ/DL(WK 6)

    Recumbent Bike- 5mins

    Reverse-Band Squats
    45x10
    135x5
    225x5
    275x3
    315x1
    365x3 added bands here, and belt
    405x3
    455x1
    475x1
    495x1 added knee wraps here, also this is a raw PR!!!

    Suspended SSB Good Mornings(off power rack pins)
    135x5
    155x5
    175x3, dang this felt heavy!!
    135x5
    just counted the bar as a 45lbs bar

    Power Squat Machine(plates on each side)
    1PLx5
    2PLx5
    3PLx5
    4PLx5
    Multi Hip Machine
    90x2x15(all 4 sides)

    Calf Presses(on leg press)
    245x3x20(2 legged)
    155x2x20(1 legged)

    Side Cable Crunches
    100x15
    120x15
    140x15
    Incline Board Sit-Ups
    BWx3xfailure

    (That was it, squats felt pretty good today. I got a raw PR on reverse-band squats. This was my off week from deadlifts.)
    avatar
    Ski

    Posts : 77
    Join date : 2010-05-31
    Location : Croydon, PA

    Re: My offseason log

    Post  Ski on Tue Jun 01, 2010 8:44 pm

    How do you like the side cable crunches?
    I usually do them with bands.

    On those reverse band squats don't you think you should have tried to get 2 or 3 reps on those singles? Just thinking more volume might help increase the squat. Question
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Re: My offseason log

    Post  Muscle_G on Wed Jun 02, 2010 4:34 am

    Ski wrote:How do you like the side cable crunches?
    I usually do them with bands.

    On those reverse band squats don't you think you should have tried to get 2 or 3 reps on those singles? Just thinking more volume might help increase the squat. Question

    I really like them, I feel them alot in my obliques.

    I've never worked up that heavy going raw. The most I've done raw was 420 for 5, just wanted to see were I was at. Normally when going raw I do sets of 5's. 495 was pretty much a max raw single lol.
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Wed- Bench Press day

    Post  Muscle_G on Thu Jun 03, 2010 4:51 pm

    Wednesday 6/2/10 Bench(WK 6)

    Elliptical- 5mins

    Bench Press
    45x10
    95x8
    135x5
    185x3
    225x2
    245x1
    260x3
    270x3
    280x3
    300x1, just wanted to hit a heavy single
    Added 3 Board(POR grip)
    275x5
    295x missed, got off groove
    Added 2 Board
    225x5, paused last rep

    Incline DB Press
    45x15
    50x15

    Front Raises
    15x12
    20x12
    25x12
    Side Raises
    12x12
    15x12
    20x12
    Shoulder Rotations(on cables)
    10x2x15(both Int. & Ext.)

    Lying DB Tricep Extensions
    25x12
    30x12
    35x8
    One-Arm Cable Tricep Kickbacks
    20x3x10
    each arm

    (Had a good workout today. On the set with 300 I was coming up with the bar, about halfway up my spotter just slightly touched it but he said he didn't put any pressure or anything on the bar. I know he didn't because it didn't feel like it got any lighter lol. Also I measured my arms and both measured exactly 17in )
    avatar
    Ski

    Posts : 77
    Join date : 2010-05-31
    Location : Croydon, PA

    Re: My offseason log

    Post  Ski on Thu Jun 03, 2010 8:41 pm

    Front and side delt and no rear delt???
    What is with that?
    The rear delt is the most important??
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Re: My offseason log

    Post  Muscle_G on Fri Jun 04, 2010 4:48 am

    Ski wrote:Front and side delt and no rear delt???
    What is with that?
    The rear delt is the most important??

    Rear Delts are done on my back day. I feel they get a better workout with back.
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Fri- Accessory day

    Post  Muscle_G on Fri Jun 04, 2010 6:11 pm

    Friday 6/4/10 Accessory(WK 6)

    Treadmill- 5mins

    Neutral-Grip Pulldowns
    100x12
    120x12
    140x12
    160x12
    Hammer Strength High Rows(weight on each side)
    1plx12
    1pl+25x12
    1pl+35x12
    2plx12
    One-Arm Seated Cable Rows
    25x12
    50x12
    75x12

    Rear Delt DB Raises(on incline)
    15x12
    20x12
    25x12
    Neutral-Grip Shrugdowns
    90x12
    110x12
    130x12

    Ez-Bar Preacher Curls
    35x12
    55x12
    55x10
    One-Arm DB Concentration Curls
    15x3x12(biceps burnt!!)
    each arm

    BB Wrist Curls
    Reverse
    20x2x20
    Regular
    25x2x20

    (Had a good workout today, I really felt my upper back working today. I was planning on doing some T-Bar Rows today but my lower back is still tight feeling from Monday's workout, so I did movements where I was not bent over.)
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Mon- SQ/DL day

    Post  Muscle_G on Tue Jun 08, 2010 5:43 pm

    Monday 6/7/10 SQ/DL(WK 7)

    Exercise Bike- 5mins

    Box Squats(18in box)
    45x10
    135x5
    225x5
    315x5
    365x5 added belt here
    405x3
    this box puts me a little above depth. About a 1.5in or so

    Reverse-Band Deadlifts(green bands)
    135x3
    225x1
    315x1
    365x1 added bands here
    405x1
    455x1 added belt here
    495x1
    515x1 this is a raw PR Twisted Evil

    BB Step-Ups
    135x3x8
    each leg
    Adducter/Abducter Machine
    100x2x20(both in & out)

    Hammer Horizontal Calf Raises
    4plts 3x20(2 legged)
    2plts 2x20(1 legged)

    DB Side Bends
    70x15
    80x15
    90x15
    Seated Crunch Machine
    40x20
    50x15
    60x15

    Treadmill- 10mins

    (That was it, felt off today due to lack of sleep. I could really feel it on squats.)
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Wed- Bench Press day

    Post  Muscle_G on Wed Jun 09, 2010 7:33 pm

    Wednesday 6/9/10 Bench(WK 7)

    Elliptical- 5mins

    Bench Press
    45x10
    95x8
    135x5
    185x3
    225x2
    245x1
    260x6
    265x6
    240x8

    Hammer-Iso Wide Chest Press Machine(PL = plates, plates on each side)
    1PLx20
    2PLx20
    3PLx15

    BB Wide-Grip Upright Rows(really felt these in my side and front delts!)
    55x12
    65x12
    75x12
    Seated Side Raises
    15x12
    20x12
    25x12
    DB Shoulder Rotations(on flat bench)
    10x2x15(both Int. & Ext)

    Machine Overhead Tricep Extensions
    70x12
    90x12
    110x12
    130x12
    One-Arm Lying DB Extensions
    20x12
    25x12
    30x12
    each arm

    Recumbent Bike- 12mins

    (Had a very good workout today. All bench sets felt really strong. This is my last heavy week in this training cycle. Next week is gonna be a deload week on everything, and then my meet training cycle starts.)
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Fri- Accessory day

    Post  Muscle_G on Fri Jun 11, 2010 8:26 pm

    Friday 6/11/10 Accessory(WK 7)

    Treadmill- 5mins

    Magnum Machine Pulldowns
    100x12
    125x12
    150x12
    175x12
    T-Bar Rows
    50x12
    75x12
    100x12
    125x12
    One-Arm Hammer Strength D Y Row
    45x12
    70x12
    95x12
    105x12
    each arm

    Bent-Over Rear Delt DB Raises
    20x12
    25x12
    30x12
    BB Shrugs(on Smith)
    135x12
    225x12
    275x12

    Hammer Curls
    25x12
    30x12
    35x12
    One-Arm DB Preacher Curls
    20x12
    25x12
    30x6
    each arm

    Chin-Up Bar Hangs
    BWx3xFailure(these really toasted my hands!!)

    (Had a good workout today. This is the first workout in about a month where I have really felt my upper back. Not a bad way to end a training cycle.)
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Mon- SQ/DL day

    Post  Muscle_G on Mon Jun 14, 2010 6:18 pm

    Monday 6/14/10 SQ/DL(Deload)

    Recumbent Bike- 5mins

    Box Squats(legal depth)
    45x10
    135x2x3
    185x2x3
    225x2x3

    Speed Pulls(agaisnt 2 mini's)
    135+minisx3x3

    Reverse Hypers
    45x3x12

    Calf Presses(on leg press)
    215x3x25(2 legged)
    125x2x25(1 legged)

    Standing Cable Crunches
    100x15
    120x15
    140x15
    Side Cable Crunches
    90x15
    100x15
    110x15

    Recumbent Bike- 20mins

    (Just a deload day today. It was hot as hell today in the gym, temp today was 99 and heat index was 104.)
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Wed- Bench Press day

    Post  Muscle_G on Wed Jun 16, 2010 6:36 pm

    Wednesday 6/16/10 Bench(deload)

    Elliptical- 5mins

    Speed Bench
    135x2x3
    155x2x3
    185x2x3

    Pec-Dec Flyes
    40x2x20(really felt these in my pecs, I will probably throw this exercise in my rotation)

    Machine Side Raises(plate loaded)
    15x3x12

    One-Arm Tricep Pushdowns
    30x12
    40x12
    50x12
    each arm

    Exercise Bike- 15mins

    (Really feeling rundown. I'm hoping this deload work will be making me feel better by the end of the week, because I start my training cycle Monday.)
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Fri- Accessory day

    Post  Muscle_G on Fri Jun 18, 2010 3:22 pm

    Friday 6/18/10 Accessory(deload)

    Treadmill- 5mins

    Band Assi Chin-Ups(green bands)
    2x6(wide-grip)
    2x6(nuetral-grip)
    Chest-Supported Rows
    35x2x10(wide-grip)
    35x2x10(closer-grip)

    Reverse Pec-Dec Flyes
    60x3x12

    One-Arm Machine Preacher Curls
    10x12
    20x2x10
    each arm

    Reverse- DB Wrist Curls
    15x3x20

    Treadmill- 5mins
    Recumbent Bike- 10mins

    (That was it, this is my last deload day and I feel alot better. Also this morning I went to the chiropracter and got my neck, back, and hips adjusted.)

    Sponsored content

    Re: My offseason log

    Post  Sponsored content


      Current date/time is Fri May 25, 2018 7:02 am