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    8/28/10 APA meet log

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    Muscle_G
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    8/28/10 APA meet log

    Post  Muscle_G on Sun Jun 20, 2010 6:28 pm

    Tomorrow I will start getting ready for the APA South Carolina Summer Bash. It will be in Florence, SC on August 28th. I'm ready to get back into my gear also. My raw strength is up, so I am hoping it will carry over alot to my geared numbers.
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    Mon- SQ/DL day

    Post  Muscle_G on Mon Jun 21, 2010 7:08 pm

    Monday 6/21/10 SQ/DL(WK 1)

    Recumbent Bike- 5mins

    Squats
    45x10
    135x5
    225x3
    275x2
    315x1
    365x2(Briefs, Belt)
    385x2(Briefs, Belt)
    405x2(Briefs, Belt)
    425x2(Briefs, Belt)

    Rack Pulls(upper-shin level)
    135x3
    225x1
    315x1
    405x1
    455x1 added belt here
    475x1

    BB Step-Ups
    135x6
    155x6
    175x6
    each leg
    Reverse Hypers
    45x12
    90x12
    45x12

    Seated Hammer Calf Presses
    160x3x25(2 legged)
    70xx2x20(1 legged)

    DB Side Bends
    60x15
    70x15
    80x15
    Seated Machine Crunches(the weight on this machine is heavy lol)
    20x20
    40x20
    60x15

    Exercise Bike- 10mins

    (Had a pretty good workout today. I've got to get my body used to the heavy geared squats again, they felt strong though. Rack Pulls felt alright.)
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    Wed- Bench Press day

    Post  Muscle_G on Wed Jun 23, 2010 7:59 pm

    Wednesday 6/23/10 Bench(WK 1)

    Elliptical- 5mins

    Bench Press
    45x10
    95x8
    135x5
    185x3
    225x2
    255x6
    260x6
    235x8(last rep paused for 2sec)
    Rack Lockouts(POR grip)
    295x3
    315x3
    335x3

    Flat DB Press
    40x20
    45x15

    Seated BB Shoulder Press(on Smith)
    135x3x8
    Side Raises
    15x12
    20x12
    25x12
    Shoulder Rotations(on cables)
    10x2x15(both Int. & Ext.)

    Decline DB Tricep Extensions
    25x12
    30x12
    35x12
    One-Arm Tricep Pushdowns
    15x12
    25x12
    35x10
    each arm

    Recumbent Bike- 15mins

    (Very good workout today! All my bench sets felt really strong, and fast. Next week I'll be in my shirt doing some heavy triples.)
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    Fri- Accessory day

    Post  Muscle_G on Fri Jun 25, 2010 9:13 pm

    Friday 6/25/10 Accessory(WK 1)

    Recumbent Bike- 5mins

    Band-Assi Chin-Up's(green band)
    Wide-Grip
    BWx2x6
    Nuetral-Grip
    BWx2x6
    Seated Cable Rows
    100x12
    125x12
    150x12
    One-Arm DB Rows
    80x12
    90x10
    100x8
    each arm

    Face Pulls
    80x12
    100x12
    120x12
    4-Way Neck Machine
    15x2x15(all 4 sides)

    Tricep Bar Curls
    20x12
    40x12
    60x10
    20x20
    One-Arm Cable Curls
    20x12
    30x12
    40x12
    each arm

    Pinch-Grip Holds
    25x4xFailure
    each hand

    (Good workout today, but my lats were sore from benching Wednesday. Everything was nice and pumped Twisted Evil .)
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    Mon- SQ/DL day

    Post  Muscle_G on Mon Jun 28, 2010 7:17 pm

    Monday 6/28/10 SQ/DL(WK 2)

    Recumbent Bike- 5mins

    Box Squats(legal depth)
    45x10
    135x5
    225x3
    275x2
    315x1
    365x1(Briefs, Belt)
    405x1(Briefs, Belt)
    455x1(T-Rex suit/straps down, Briefs, Belt) barely got to the box lol
    495x1(T-Rex suit/straps down, Briefs, Belt)
    530x1(T-Rex suit/straps down, Briefs, Belt) 10lbs PR on the box!!

    Reverse-Band Deadlifts(green band)
    135x3
    225x1
    315x1
    405x1 added bands here
    455x1(Max DL suit/straps up, Briefs, Belt)
    495x1(Max DL suit/straps up, Briefs, Belt)
    530x1(Max DL suit/straps up, Briefs, Belt)

    Hammer Hip/Low Back Machine
    110x12
    160x2x12
    Kneeling 1-Legged Leg Curls(plate loaded)
    50x12
    70x12
    90x8
    each leg

    Calf Presses(on leg press)
    235x3x20(2 legged)
    145x2x20(1 legged)

    Side Cable Crunches
    90x15
    110x15
    130x15
    Standing Cable Crunches
    PL4x12
    PL6x2x12

    Recumbent Bike- 12mins

    (Very good workout today, got a 10lbs PR on Box Squats and I'm happy about that. I know alot of people told me not to get a T-Rex suit but so far I really feel it's a great suit(this is the first time in this suit). I went with my instinct on this and in my opinion it has great pop out of the hole and it's alot easier to get off compared to the Leviathan lol. Deadlifts felt pretty strong today too and also my suit felt pretty tight today lol. Also my training partner has been working out with me for 4 weeks now and he hit a 25lbs PR on squats today!! His bench is also looking strong he is hitting some PB's there also.)
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    Wed- Bench Press day

    Post  Muscle_G on Wed Jun 30, 2010 7:09 pm

    Wednesday 6/30/10 Bench(WK 2)

    Elliptical- 5mins

    Bench Press
    45x10
    95x8
    135x5
    185x3
    225x2
    275x1
    295x1(DD shirt)
    325x3(DD shirt)
    335x3(DD shirt)
    345x3(DD shirt
    Added 3 Board, took off shirt(POR grip)
    275x5
    Added 2 Board
    275x5

    Hammer Incline Machine Press(weight on each side)
    45x2x20

    Seated DB Shoulder Press
    40x2x12
    Wide-Grip Upright Rows
    45x12
    55x12
    65x12
    DB Shoulder Rotations
    8x2x15(both Int. & Ext.)

    Machine Overhead Tricep Extensions
    80x12
    100x12
    120x12
    140x12
    One-Arm Lying DB Extensions
    30x3x6
    each arm

    Exercise Bike- 20mins

    (Had a pretty good workout today. I think all the raw work I done this offseason really helped my bench, because I was kinda having a off day today. Normally when I feel off like this I can't press this weight for triples, so I have definatly gotten stronger. I can tell I need to get my CNS used to the heavier weights in the shirt though, because the weights felt heavy in my hands today.)
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    Fri- Accessory day

    Post  Muscle_G on Fri Jul 02, 2010 7:52 pm

    Friday 7/2/10 Accessory(WK 2)

    Treadmill- 5mins

    Magnum Pulldown Machine
    75x12
    100x12
    125x12
    150x12
    Chest-Supported Rows(this feels extremly heavy to me for some reason) I listed only weights on machine
    35x10
    45x8
    55x6
    One-Arm Hammer High-Rows(weight on each side)
    45x12
    70x12
    90x12
    each arm

    Bent-Over Rear Delt DB Raises
    15x12
    20x12
    25x12
    Nuetral Grip Shrugdowns(static hold)
    100x12
    120x12
    140x12

    BB Curls
    55x12
    65x12
    75x12
    One-Arm DB Preacher Curls
    20x3x12
    each arm

    HG100x2x10
    HG150x2x6
    HG200x2x2
    each hand(1 set regular, 1 set inverted)

    Recumbent Bike- 10mins

    (Had a pretty good workout today and I was surprised by this, because I have had a headache from hell all day.)
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    Ski

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    Re: 8/28/10 APA meet log

    Post  Ski on Sat Jul 03, 2010 2:01 pm

    High volume George, I like it!!!!

    Why not do BB rows instead of the chest supported rows, I think they would benifit you more as well as DB Kroc Rows?

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    Re: 8/28/10 APA meet log

    Post  Muscle_G on Sat Jul 03, 2010 2:43 pm

    Ski wrote:High volume George, I like it!!!!

    Why not do BB rows instead of the chest supported rows, I think they would benifit you more as well as DB Kroc Rows?


    I hate BB Rows I never really got anything from them, they take alot out of my lower back and my deadlifts end up suffering. I do DB Rows every other week.
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    Re: 8/28/10 APA meet log

    Post  Ski on Sat Jul 03, 2010 3:23 pm

    Muscle_G wrote:
    Ski wrote:High volume George, I like it!!!!

    Why not do BB rows instead of the chest supported rows, I think they would benifit you more as well as DB Kroc Rows?


    I hate BB Rows I never really got anything from them, they take alot out of my lower back and my deadlifts end up suffering. I do DB Rows every other week.

    You know what they say 'IF you hate it then you Have to do it'! pale
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    Re: 8/28/10 APA meet log

    Post  Muscle_G on Sun Jul 04, 2010 2:11 pm

    Ski wrote:
    Muscle_G wrote:
    Ski wrote:High volume George, I like it!!!!

    Why not do BB rows instead of the chest supported rows, I think they would benifit you more as well as DB Kroc Rows?


    I hate BB Rows I never really got anything from them, they take alot out of my lower back and my deadlifts end up suffering. I do DB Rows every other week.

    You know what they say 'IF you hate it then you Have to do it'! pale

    I might add them in to my exercise roation Very Happy Mad Rolling Eyes Shocked Cool monkey
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    Mon- SQ/DL day

    Post  Muscle_G on Mon Jul 05, 2010 8:33 pm

    Monday 7/5/10 SQ/DL(WK 3)

    Didn't get to do my cardio warm-up, partner was waiting for me

    Reverse-Band Squats(green bands)
    45x10
    135x5
    225x3
    275x2
    315x1
    365x1 added bands here
    405x1
    455x1(Briefs, Belt)
    495x1(Briefs, Belt)
    545x1(T-Rex suit/straps down, Briefs, Belt) didn't hit depth
    585x1(T-Rex suit/straps down, Briefs, Belt, Knee wraps) still didn't hit depth
    635x1(T-Rex suit/straps up, Briefs, Belt, Knee Wraps) almost there lol
    675x1(T-Rex suit/straps up, Briefs, Belt, Knee Wraps) right at depth, 25lbs PR on the reverse bands!!

    got videos of my last 2 sets, will upload them when I get them on the computer

    Suspened SSB Good Mornings(off power rack pins)
    155x5
    175x5
    195x5

    1-Legged Leg Press
    165x12
    255x12
    345x12
    each leg
    Adducter/Abducter Machine
    125x2x20(both in & out)

    Hammer Horizontal Calf Presses
    210x3x20(2 legged)
    120x2x20(1 legged)

    DB Side Bends
    55x15
    65x15
    75x15
    Ab Wheel
    BWx2x6

    Recumbent Bike- 12mins

    (Had a awesome workout today!! Hit a 25lbs PR today! The T-Rex is a awesome suit, lots of pop out of the whole, I can't wait until I get it fully broken in.)
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    Re: 8/28/10 APA meet log

    Post  Muscle_G on Tue Jul 06, 2010 2:33 pm

    Here's the videos

    635(i think this might have been a little high)
    https://www.youtube.com/watch?v=sp4ZopYWgrc

    675
    https://www.youtube.com/watch?v=E0Vx9O4Vanc
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    Ski

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    Re: 8/28/10 APA meet log

    Post  Ski on Tue Jul 06, 2010 3:05 pm

    Teh 675 was better and like you said the 635 was high.
    On the 635 you bent mostly the knees first then the hips but it was too late on the 675 you got the hips to break first and sat back allowing you to go deeper it seems. The suit will fight you on the way down but this is it loading up so once you hit depth it will get you out of the hole easily.

    One thing I found with heavy weight is if you did 3 or 4 more sets at 675 you would have gotten better the CNS definately does adapt in doing sets.

    Also make sure you stay tight in an arch, it hurts but helps staying more vertical.

    Real nice work 700 should be yours for the meet. Smile
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    Re: 8/28/10 APA meet log

    Post  Muscle_G on Wed Jul 07, 2010 4:44 am

    Ski wrote:Teh 675 was better and like you said the 635 was high.
    On the 635 you bent mostly the knees first then the hips but it was too late on the 675 you got the hips to break first and sat back allowing you to go deeper it seems. The suit will fight you on the way down but this is it loading up so once you hit depth it will get you out of the hole easily.

    One thing I found with heavy weight is if you did 3 or 4 more sets at 675 you would have gotten better the CNS definately does adapt in doing sets.

    Also make sure you stay tight in an arch, it hurts but helps staying more vertical.

    Real nice work 700 should be yours for the meet. Smile

    Yea I'm trying to break in the suit right now. I've got to get used to the groove of it. Well this was done with reverse bands and and the bands does help out of the hole, with straight weight I believe I'd be around 620 or more(which would be a PR)
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    Wed- Bench Press day

    Post  Muscle_G on Wed Jul 07, 2010 7:46 pm

    Wednesday 7/7/10 Bench(WK 3)

    Elliptical- 5mins

    Reverse-Band Bench Press(green bands)
    45x10
    95x8
    135x5
    185x3
    225x2
    275x1
    315x1 added bands here
    335x1
    365x1(DD shirt)
    385x1(DD shirt) hardest set of the day Question
    405x1(DD shirt) easy!! Smile
    425x1(DD shirt)20lbs PR, just as easy as the 405!! Very Happy
    stopped there, wife was rushing me Embarassed

    got videos of last 2 sets, will upload them later

    Hammer Iso-Wide Grip Chest Press(done these instead od DB's because my right shoulder is bothering me)
    45x2x20
    70x20

    BB Shoulder Press(on Smith)
    135x6
    145x6
    155x6
    DB Side Raises
    15x12
    20x12
    25x12
    Shoulder Horn Rotations
    5x2x15

    Rope Tricep Pushdowns
    80x12
    100x12
    120x12
    One-Arm Seated Overhead DB Extensions
    30x12
    35x2x10
    each arm

    Exercise Bike- 15mins

    (Kinda felt like crap today, just didn't really have no energy. I hit a 20lbs PR on the bands today and my bench sets felt strong and fast, but just felt like something was lacking today energy wise. Oh well still a good workout!! On another note, my right shoulder has been hurting and aching ever since Sunday.)
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    Fri- Accessory day

    Post  Muscle_G on Fri Jul 09, 2010 8:19 pm

    Friday 7/9/10 Accessory(WK 3)

    Treadmill- 5mins

    Neutral- Grip Pulldowns
    100x12
    120x12
    140x12
    160x8
    Body Masters Rows
    100x12
    120x12
    140x12
    160x12
    One-Arm Hammer DY Rows
    70x2x12
    each arm

    Rear Delt DB raises(on incline)
    12x12
    15x12
    20x12
    Cable Crossover Shrugs
    70x3x12

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

    Wrist Roller
    4sets

    no cardio today

    (Had a good workout, upper back had a great pump!)
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    Mon- SQ/DL day

    Post  Muscle_G on Wed Jul 14, 2010 11:58 am

    Monday 7/12/10 SQ/DL(WK 4)

    Recumbent Bike- 5mins

    High-Box Squats(about 1in above depth)
    45x10
    135x5
    225x3
    275x2
    315x1
    370x2(Belt)

    Deficit Pulls(standing on thick Bumper plate)
    135x3
    225x1
    315x1
    365x1(Briefs, Belt)
    405x1(Max DL suit/straps down, Briefs, Belt)
    425x1(Max DL suit/straps up, Briefs, Belt) hitched this at lockout
    315x3, took off gear her
    225x3
    135x3

    (That was it, felt weak today and everything was pretty much feeling like crap, so I stopped there.)
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    Wed- Bench Press day

    Post  Muscle_G on Fri Jul 16, 2010 7:28 am

    Wednesday 7/14/10 Bench(WK 4)

    Elliptical- 5mins

    Bench Press
    45x10
    95x8
    135x5
    185x3
    225x2
    245x1
    260x6, lower back was cramping on this set
    265x5 missed 6th rep because my lower back cramped up and caused me to flatten out
    240x8 paused last rep
    Rack Lockouts(POR grip)
    300x3
    320x1, 2 sets
    back and chest were cramping up through whole workout

    Decline DB Press
    45x2x20
    neck cramped up on these

    Machine Shoulder Press
    100x10
    125x10
    150x10
    Side Raises
    20x12
    25x12
    30x12
    Shoulder Rotations(on cables)
    10x2x15(both Int & Ext)

    Lying DB Tricep Extensions
    25x12
    30x12
    35x6, BURNT!!
    One-Arm Cable Tricep Kickbacks
    20x3x12
    each arm

    Recumbent Bike- 12mins

    (Bench sets felt OK, but my back and chest was cramping up bad. I have drank about a gallon and a half of water today, and I took potassium about a hour before I went to the gym. So I don't know what was causing it?)
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    Re: 8/28/10 APA meet log

    Post  Ski on Fri Jul 16, 2010 9:52 am

    Sometime too much potassium can cause this cramping. I personally would not take that even on the hotteset of days, just take a multi and call it a day and drink like you are.
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    Fri- Accessory day

    Post  Muscle_G on Sat Jul 17, 2010 5:02 pm

    Friday 7/16/10 Accessory(WK 4)

    Treadmill- 5mins

    Wide-Grip Pulldowns
    110x12
    130x12
    150x10
    Bent-Over DB Rows(dumbbells in each hand)
    40x12
    45x12
    50x12
    55x12
    One-Arm Seated Cable Rows
    50x3x12
    each arm

    Face Pulls
    100x12
    120x12
    140x12
    4-Way Neck Machine
    10x20
    15x15
    all 4 sides

    Seated DB Curls(forgot how hard these were sitting lol)
    15x12
    20x12
    25x12
    One-Arm Concentration Curls
    20x3x12
    each arm

    Chin-Up Bar Hangs
    BWx3xfailure

    Recumbent Bike- 15mins

    (Had a pretty good workout. I really felt the Bent-Over DB Rows in my entire upper back.)
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    Re: 8/28/10 APA meet log

    Post  Muscle_G on Sat Jul 17, 2010 6:03 pm

    Next week I'll be working out Monday, Tuesday, and early Wednesday morning. I'll be on vacation from work, so me, the wife, and the kids are heading out to the beach for the week Wednesday morning and will come back Sunday.
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    Mon- Squat day

    Post  Muscle_G on Tue Jul 20, 2010 6:29 am

    Monday 7/19/10 Squats(WK 5)

    Recumbent Bike- 5mins

    Squats
    45x10
    135x5
    225x3
    275x2
    315x1
    365x1(Briefs, Belt)
    405x1(Briefs, Belt)
    455x1(T-Rex suit/straps down, Briefs, Belt) didn't hit depth
    495x1(T-Rex suit/straps down, Briefs, Belt) didn't hit depth
    560x missed, went up, then went down, then started back up and got folded over(still learning the suit I guess. Walk out is what messed me up!!
    540x1(T-Rex suit/straps up, Briefs, Belt, Knee Wraps) easy down and up, probably an opener

    tried doing a few sets of deadlifts, but back was not having it

    Reverse Hypers
    45x12
    70x12
    95x12
    Standing Leg Curls
    11x12
    22x2x12
    each leg

    Recumbent Bike- 20mins

    (That was it, things were going kind of ****ty today. Squats felt like crap and I didn't have anything left for deadlifts.)

    Next week I'm gonna switch my routine up after we get back from the beach. I feel like I haven't been able to give it my all on deadlifts here lately so This is what I'm switching it to.

    Mon- Squats
    Wed- Bench
    Fri- Deadlifts
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    Tue- Bench Press day

    Post  Muscle_G on Tue Jul 20, 2010 7:52 pm

    Tuesday 7/20/10 Bench(WK 5) benched today because we will be leaving for the beach tomorrow

    Elliptical- 5mins

    Bench Press
    45x10
    95x8
    135x5
    185x3
    225x2
    245x1
    275x1
    295x1(DD shirt)
    330x3(DD shirt)
    340x3(DD shirt)
    350x3(DD shirt) 3 rep PR!!! Twisted Evil
    Added reverse green bands, took off shirt(POR grip)
    315x1, 3 sets

    Incline DB Press
    50x15
    50x12

    DB Front Raises
    15x12
    20x12
    25x12
    Wide-Grip BB Upright Rows
    65x2x10
    75x10
    Face Pulls
    60x12
    80x12
    100x12

    Incline DB Tricep Extensions(been awhile since I've been able to do these with no elbow pain Cool )
    30x12
    35x12
    40x12
    One-Arm Tricep Pushdowns
    15x12
    20x12
    25x12
    each arm

    Recumbent Bike- 15mins

    (Good workout today! Bench sets felt nice and strong, and I also hit a 3 rep PR Very Happy Also I done a couple of sets of machine rows today and yesterday, just so I could get some back work in this week.)
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    Mon- SQ/DL day

    Post  Muscle_G on Mon Jul 26, 2010 7:50 pm

    Monday 7/26/10 SQ/DL(WK 6)

    didn't get to do my cardio warm up, got the the gym late

    Reverse-Band Box Squats(legal depth, green bands)
    45x10
    135x5
    225x3
    275x2
    315x1
    365x1 added bands here
    405x1
    455x1(Briefs, Belt)
    495x1(Briefs, Belt)
    545x1(T-Rex suit/straps down, Briefs, Belt)
    585x1(T-Rex suit/straps down, Briefs, Belt)
    615x1(T-Rex suit/straps down, Briefs, Belt) 15lbs PR!!! Twisted Evil

    Deadlifts
    135x3
    225x1
    315x1
    365x1(Briefs)
    405x1(Briefs, Belt)
    425x1(Max DL suit/straps up, Briefs, Belt)
    440x1(Max DL suit/straps up, Briefs, Belt) sumo stance on this set

    1-Legged Leg Press(plates on each side)
    1PLx12
    2PLx12
    3PLx10
    4PLx10
    each leg
    Prone Leg Curls
    80x3x12

    Hammer Horizontal Calf Presses
    250x3x20(2 legged)
    160x2x20(1 legged)

    Side Cable Crunches
    90x15
    110x15
    130x15
    Reverse Trunk-Ups
    BWx2x12

    no cardio today I am beat!!

    (Had a great workout today, squats felt really strong and deadlifts felt like crap. I know I said I was gonna deadlift on a different day but I got to thinking that I am to far into the training cycle to switch things up too drastically.)

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      Current date/time is Tue Sep 18, 2018 10:58 pm