Please follow along and wish me luck as I venture into new grounds
2 posters
George's RAW Journey to 1/29/11
Muscle_G- Admin
- Posts : 279
Join date : 2009-03-01
Age : 42
Location : South Carolina
- Post n°1
George's RAW Journey to 1/29/11
I figured new goals calls for a new log. I have decided to do the APA All Raw Carolina Cup on Jan 29th 2011. This will be my first time competeing raw so it will be a new experience for me. After this meet I will probably get ready for a APF meet in April(in which I'll put the gear back on). I plan on comperteing in the 220's for both the raw meet and the geared meet in April.
Please follow along and wish me luck as I venture into new grounds
Please follow along and wish me luck as I venture into new grounds
Muscle_G- Admin
- Posts : 279
Join date : 2009-03-01
Age : 42
Location : South Carolina
- Post n°2
Mon- SQ/DL day
Monday 9/6/10 SQ/DL(WK 1)
Recumbent Bike- 5mins
Reverse Hypers
25x15
50x15
Squats
45x10
135x5
185x5
205x5
225x5
275x5
all raw, no belt or anything
Speed Pulls(agaisnt 2 sets of chains)
225+Chains 5x1 rep(sumo stance)
225+Chains 5x1 rep(conv stance)
all 10 sets were 30sec apart
SSB Pause Squats(counted the bar as 45lbs to make the math easier lol)
135x5
155x5
185x5
2 sec pauses at bottom
1-Legged Kneeling Leg Curls
50x12
70x12
90x12
each leg
Standing Calf Raises
90x3x15(2 legged)
BWx2x10(1 legged)
Side Cable Crunches
80x15
100x15
120x15
Kneeling Cable Crunches
90x2x15
Magnum Lower Back Machine
75x2x20
Didn't get in any cardio work today
(That was it, all squats felt easy and deadlift sets felt fast. Wasn't much weight today but I am whipped out lol.)
Recumbent Bike- 5mins
Reverse Hypers
25x15
50x15
Squats
45x10
135x5
185x5
205x5
225x5
275x5
all raw, no belt or anything
Speed Pulls(agaisnt 2 sets of chains)
225+Chains 5x1 rep(sumo stance)
225+Chains 5x1 rep(conv stance)
all 10 sets were 30sec apart
SSB Pause Squats(counted the bar as 45lbs to make the math easier lol)
135x5
155x5
185x5
2 sec pauses at bottom
1-Legged Kneeling Leg Curls
50x12
70x12
90x12
each leg
Standing Calf Raises
90x3x15(2 legged)
BWx2x10(1 legged)
Side Cable Crunches
80x15
100x15
120x15
Kneeling Cable Crunches
90x2x15
Magnum Lower Back Machine
75x2x20
Didn't get in any cardio work today
(That was it, all squats felt easy and deadlift sets felt fast. Wasn't much weight today but I am whipped out lol.)
Muscle_G- Admin
- Posts : 279
Join date : 2009-03-01
Age : 42
Location : South Carolina
- Post n°3
Wed- Bench Press day
Wednesday 9/8/10 Bench(WK 1)
Recumbent Bike- 5mins
Bench Press
45x10
95x8
135x5
185x3
225x1
240x6
245x6
225x8
Close-Grip Thick Bar Press w/Chains
170+45lbs of Chains 3x5
Incline DB Press
50x10
50x8
40x7
Pec-Dec Flyes
65x2x20
Seated DB Shoulder Presses
40x2x10
DB Side Raises
15x3x12
Lying DB Tricep Extensions
20x12
25x12
30x12
One-Arm Reverse-Grip Tricep Pressdowns
20x12
30x12
40x8
each arm
(Good workout today. This is the first time I have ever benched with the Thick Bar and also first time pressing against chains, and it seems to be a great movement. Could really feel my hands and forearms working.)
Recumbent Bike- 5mins
Bench Press
45x10
95x8
135x5
185x3
225x1
240x6
245x6
225x8
Close-Grip Thick Bar Press w/Chains
170+45lbs of Chains 3x5
Incline DB Press
50x10
50x8
40x7
Pec-Dec Flyes
65x2x20
Seated DB Shoulder Presses
40x2x10
DB Side Raises
15x3x12
Lying DB Tricep Extensions
20x12
25x12
30x12
One-Arm Reverse-Grip Tricep Pressdowns
20x12
30x12
40x8
each arm
(Good workout today. This is the first time I have ever benched with the Thick Bar and also first time pressing against chains, and it seems to be a great movement. Could really feel my hands and forearms working.)
Muscle_G- Admin
- Posts : 279
Join date : 2009-03-01
Age : 42
Location : South Carolina
- Post n°4
Fri- Accessory day
Friday 9/10/10 Accessory(WK 1)
Recumbent Bike- 5mins
Reverse Hypers
25x15
50x15
V-Bar Pulldowns(thick v-bar)
80x12
100x12
120x12
140x8, grip started giving out
Chest-Supported Rows(plate loaded)
25x12
30x12
35x12
40x12
One-Arm Life Fitness Machine Rows
45x12
60x12
75x12
each arm
Face Pulls
80x12
100x12
120x12
Incline DB Curls
20x3x8
Standing One-Arm DB Curls
20x12
25x12
30x8
each arm
Thick-Bar Static Holds(overhand grip)
140x5xFailure
each set ranged around 15secs, got to get better at these!!
(Felt like crap today, just hadn't had any energy and I hadn't hardly ate anything today. I'm really liking these new thick handle attachments and the new thick bar the gym just got.)
Recumbent Bike- 5mins
Reverse Hypers
25x15
50x15
V-Bar Pulldowns(thick v-bar)
80x12
100x12
120x12
140x8, grip started giving out
Chest-Supported Rows(plate loaded)
25x12
30x12
35x12
40x12
One-Arm Life Fitness Machine Rows
45x12
60x12
75x12
each arm
Face Pulls
80x12
100x12
120x12
Incline DB Curls
20x3x8
Standing One-Arm DB Curls
20x12
25x12
30x8
each arm
Thick-Bar Static Holds(overhand grip)
140x5xFailure
each set ranged around 15secs, got to get better at these!!
(Felt like crap today, just hadn't had any energy and I hadn't hardly ate anything today. I'm really liking these new thick handle attachments and the new thick bar the gym just got.)
Muscle_G- Admin
- Posts : 279
Join date : 2009-03-01
Age : 42
Location : South Carolina
- Post n°5
Mon- SQ/DL day
Monday 9/13/10 SQ/DL(WK 2)
Recumbent Bike- 5mins
Adducter/Abducter Machine
100x2x20(both in & out)
Squats
45x10
135x5
225x5
275x5
295x5 added belt here
315x5
Deficit Deadlifts(standing on thick bumper plate)
135x3
225x3
275x3
315x3
365x3 added belt here
SSB Good Mornings
100x5
120x5
140x5
1-Legged Leg Extensions(plate loaded)
45x12
70x12
90x12
each leg
Hammer Horizontal Calf Presses
160x3x25(2 legged)
70x2x25(1 legged)
DB Side Bends
50x15
60x15
70x15
Ab Wheel
2 sets to failure
Hyper Extensions
BWx2x15
(Good workout today, all squat and deadlift sets felt really strong. Still hadn't gotten up to any very heavy weight in squats and dead's, I'm trying to work in 3 week cycles going heavier each week and deloading on the 4th week.)
Recumbent Bike- 5mins
Adducter/Abducter Machine
100x2x20(both in & out)
Squats
45x10
135x5
225x5
275x5
295x5 added belt here
315x5
Deficit Deadlifts(standing on thick bumper plate)
135x3
225x3
275x3
315x3
365x3 added belt here
SSB Good Mornings
100x5
120x5
140x5
1-Legged Leg Extensions(plate loaded)
45x12
70x12
90x12
each leg
Hammer Horizontal Calf Presses
160x3x25(2 legged)
70x2x25(1 legged)
DB Side Bends
50x15
60x15
70x15
Ab Wheel
2 sets to failure
Hyper Extensions
BWx2x15
(Good workout today, all squat and deadlift sets felt really strong. Still hadn't gotten up to any very heavy weight in squats and dead's, I'm trying to work in 3 week cycles going heavier each week and deloading on the 4th week.)
Ski- Posts : 77
Join date : 2010-05-31
Location : Croydon, PA
- Post n°6
Re: George's RAW Journey to 1/29/11
Ihave a great work out for squats/legs that will get you good results. Starts out light and gets heavy and every 4th to 6th week you deload.
It got me my 625 raw squat!
Let me know if you want to try it but it is intense and not for the faint of heart.
It got me my 625 raw squat!
Let me know if you want to try it but it is intense and not for the faint of heart.
Muscle_G- Admin
- Posts : 279
Join date : 2009-03-01
Age : 42
Location : South Carolina
- Post n°7
Wed- Bench Press day
Ski wrote:Ihave a great work out for squats/legs that will get you good results. Starts out light and gets heavy and every 4th to 6th week you deload.
It got me my 625 raw squat!
Let me know if you want to try it but it is intense and not for the faint of heart.
Sure I'll take as look at it
Wednesday 9/15/10 Bench(WK 2)
Recumbent Bike- 5mins
DB Shoulder Rotations
8x2x15(both Int. & Ext.)
Bench Press
45x10
95x8
135x5
185x3
225x1
245x6
250x6, easier than the 245 set
225x8, paused last rep
added 2 Board, and 45lbs of chains(POR grip)
225+Chains 3 sets of 3, last rep paused on last set
Incline Thick-Bar Press
120x10
140x8
160x3, missed 4th rep
Cable Chest Flyes
40x3x12(cables set high on 1 set, med on 2nd set, and low on 3rd set)
Icarian Shoulder Press Machine
80x10
100x8
120x4, +4 reps
Seated Side Raises
8lbsx2x25
Tricep Pushdowns(w/thick-bar attachment)
100x12
120x12
140x12
60x20
Seated One-Arm Overhead DB Extensions
20x12
25x12
30x12
each arm
Treadmill- 20mins
(Had a pretty good workout today. Bench sets strong, it feels good not to have to mess with a bench shirt for right now lol.)
Muscle_G- Admin
- Posts : 279
Join date : 2009-03-01
Age : 42
Location : South Carolina
- Post n°8
Fri- Accessory day
Friday 9/17/10 Accessory(WK 2)
Treadmill- 5mins
Reverse Hypers
45x15
70x15
Neutral-Grip Pulldowns
100x12
120x12
140x12
160x8
T-Bar Rows(just weight on bar)
50x12
75x12
100x12
125x12
One-Arm DB Rows
50x12
60x12
70x12
each arm
Rear Delt DB Raises(on Incline)
15x12
20x12
25x12
4-Way Neck Machine
25x2x20(all 4 sides)
Ez-Bar Curls
55x3x12
supersetted w/
Reverse Curls(used arm bar)
45x3x12
One-Arm Cable Curls
30x12
40x12
each arm
Hand Grippers
HG100x2x12(both reg & inverted grip)
HG150x2x5(both reg & inverted grip)
HG200x2x2(both reg & inverted grip)
each hand
Recumbent Bike- 20mins
(That was it, everything was feeling good.)
Treadmill- 5mins
Reverse Hypers
45x15
70x15
Neutral-Grip Pulldowns
100x12
120x12
140x12
160x8
T-Bar Rows(just weight on bar)
50x12
75x12
100x12
125x12
One-Arm DB Rows
50x12
60x12
70x12
each arm
Rear Delt DB Raises(on Incline)
15x12
20x12
25x12
4-Way Neck Machine
25x2x20(all 4 sides)
Ez-Bar Curls
55x3x12
supersetted w/
Reverse Curls(used arm bar)
45x3x12
One-Arm Cable Curls
30x12
40x12
each arm
Hand Grippers
HG100x2x12(both reg & inverted grip)
HG150x2x5(both reg & inverted grip)
HG200x2x2(both reg & inverted grip)
each hand
Recumbent Bike- 20mins
(That was it, everything was feeling good.)
Ski- Posts : 77
Join date : 2010-05-31
Location : Croydon, PA
- Post n°9
Re: George's RAW Journey to 1/29/11
Sent you an eamil to the yahoo account.
Muscle_G- Admin
- Posts : 279
Join date : 2009-03-01
Age : 42
Location : South Carolina
- Post n°10
Mon- SQ/DL day
Monday 9/20/10 SQ/DL(WK 3)
Recumbent Bike- 5mins
Adducter/Abducter Machine
100x2x20(both in & out)
Squats
45x10
135x5
185x5
225x5
275x5
315x5 added belt here
330x5, Raw 5 rep PR
Block Pulls(mid-shin heigth)
135x3
225x3
315x3
365x3 added belt here
405x3
SSB Pause Squats(when I was putting the bar into the rack the handles swung down and hit my on my eye brow, got a nice little cut on my eye now lol)
140x5
160x5
180x5
200x4
1-Legged Kneeling Leg Curls
70x12
90x2x12
each leg
Calf Presses(on leg press)
210x3x25(2 legged)
120x2x20(1 legged)
Lying Weighted Crunch Machine
25x2x20
supersetted w/
Magnum Low Back Machine
75x2x20
(Good workout today! Squats and deadlift sets felt strong today, got a 5 rep PR on squats. Last time I tried doing rep work with that weight I only got like 2-3 reps.)
Recumbent Bike- 5mins
Adducter/Abducter Machine
100x2x20(both in & out)
Squats
45x10
135x5
185x5
225x5
275x5
315x5 added belt here
330x5, Raw 5 rep PR
Block Pulls(mid-shin heigth)
135x3
225x3
315x3
365x3 added belt here
405x3
SSB Pause Squats(when I was putting the bar into the rack the handles swung down and hit my on my eye brow, got a nice little cut on my eye now lol)
140x5
160x5
180x5
200x4
1-Legged Kneeling Leg Curls
70x12
90x2x12
each leg
Calf Presses(on leg press)
210x3x25(2 legged)
120x2x20(1 legged)
Lying Weighted Crunch Machine
25x2x20
supersetted w/
Magnum Low Back Machine
75x2x20
(Good workout today! Squats and deadlift sets felt strong today, got a 5 rep PR on squats. Last time I tried doing rep work with that weight I only got like 2-3 reps.)
Muscle_G- Admin
- Posts : 279
Join date : 2009-03-01
Age : 42
Location : South Carolina
- Post n°11
Wed- Bench Press day
Wednesday 9/22/10 Bench(WK 3)
Recumbent Bike- 5mins
Shoulder Horn
5x2x15
Bench Press
45x10
95x8
135x5
185x3
225x1
245x6
270x3
280x3
225x8, paused last rep
Added Green Reverse-Bands(POR grip)
295x1
305x1
315x1
320x missed
Incline DB Press
50x3x10
Machine Pec Flyes
40x15
50x15
60x15
BB Shoulder Press(on Smith)
135x10
145x8
155x6
DB Side Raises
20x3x12
Lying Floor DB Extensions
20x3x12
One-Arm Tricep Cable Kickbacks
10x12
20x12
30x10
each arm
didn't get in any cardio
(Good workout, all bench sets felt strong. Next week will be a deload.)
Recumbent Bike- 5mins
Shoulder Horn
5x2x15
Bench Press
45x10
95x8
135x5
185x3
225x1
245x6
270x3
280x3
225x8, paused last rep
Added Green Reverse-Bands(POR grip)
295x1
305x1
315x1
320x missed
Incline DB Press
50x3x10
Machine Pec Flyes
40x15
50x15
60x15
BB Shoulder Press(on Smith)
135x10
145x8
155x6
DB Side Raises
20x3x12
Lying Floor DB Extensions
20x3x12
One-Arm Tricep Cable Kickbacks
10x12
20x12
30x10
each arm
didn't get in any cardio
(Good workout, all bench sets felt strong. Next week will be a deload.)
Muscle_G- Admin
- Posts : 279
Join date : 2009-03-01
Age : 42
Location : South Carolina
- Post n°12
Fri- Deadlift day
Fri 9/24/10 Deadlifts(WK 3)
Reverse Hypers
50x15
85x15
Speed Pulls(w/ Thick-Bar)
210x1x3
230x1x3
250x1x3
rested 30sec in between sets
Reverse-Grip Pulldowns(w/ Thick-Bar attachement)
80x12
100x12
120x12
140x12
Chest-Supported Rows(plate loaded)
35x12
45x10
55x8
One-Arm Machine Rows
70x12
80x12
90x10
each arm
Bent-Over Rear Delt DB Raises
15x12
20x12
25x12
BB Shrugs(on Smith)
205x12
280x2x12
Alt. DB Curls
20x12
25x12
30x12
One-Arm DB Preacher Curls
20x3x12
each arm
DB Wrist Curls
3 sets of 20(both reverse and regular grip)
Recumbent Bike- 20mins
(Had a good workout today, gonna exeperiment a little while with doing deadlifts and squats on different days and see how it goes.)
Reverse Hypers
50x15
85x15
Speed Pulls(w/ Thick-Bar)
210x1x3
230x1x3
250x1x3
rested 30sec in between sets
Reverse-Grip Pulldowns(w/ Thick-Bar attachement)
80x12
100x12
120x12
140x12
Chest-Supported Rows(plate loaded)
35x12
45x10
55x8
One-Arm Machine Rows
70x12
80x12
90x10
each arm
Bent-Over Rear Delt DB Raises
15x12
20x12
25x12
BB Shrugs(on Smith)
205x12
280x2x12
Alt. DB Curls
20x12
25x12
30x12
One-Arm DB Preacher Curls
20x3x12
each arm
DB Wrist Curls
3 sets of 20(both reverse and regular grip)
Recumbent Bike- 20mins
(Had a good workout today, gonna exeperiment a little while with doing deadlifts and squats on different days and see how it goes.)
Muscle_G- Admin
- Posts : 279
Join date : 2009-03-01
Age : 42
Location : South Carolina
- Post n°13
Mon- SQ/DL day
Monday 9/27/10 SQ/DL(WK 4, DELOAD)
SSB Box Squats
140x4x5
Thick-Bar Speed Deadlifts
160x2x3
Seated Leg Curls
80x3x12
Lying Crunch Machine
40x3x50
(That was it, quick in and out workout.)
SSB Box Squats
140x4x5
Thick-Bar Speed Deadlifts
160x2x3
Seated Leg Curls
80x3x12
Lying Crunch Machine
40x3x50
(That was it, quick in and out workout.)
Muscle_G- Admin
- Posts : 279
Join date : 2009-03-01
Age : 42
Location : South Carolina
- Post n°14
Wed- Bench Press day
Wednesday 9/29/10 Bench(WK 4, DELOAD)
Flat DB Press
30x10
40x10
50x10
Pec-Dec Flyes
60x12
30x12(one-armed)
Machine Side Raises
40x3x12
Tricep Pushdowns
60x2x12
20x2x12(one-Armed)
Recumbent Bike- 10mins
(Just a deload.)
Flat DB Press
30x10
40x10
50x10
Pec-Dec Flyes
60x12
30x12(one-armed)
Machine Side Raises
40x3x12
Tricep Pushdowns
60x2x12
20x2x12(one-Armed)
Recumbent Bike- 10mins
(Just a deload.)
Muscle_G- Admin
- Posts : 279
Join date : 2009-03-01
Age : 42
Location : South Carolina
- Post n°15
Fri- Accessory day
Friday 10/1/10 Accessory(WK 4, DELOAD)
Reverse-Grip Pulldowns
80x2x12
Machine Rows
80x2x12
Seated Cable Rows
PL#3x2x12
Rear Delt DB Raises
20x2x12
Machine Curls
60x2x12
30x2x12(one armed)
Reverse DB Wrist Curls
10x2x20
Jump Rope- 10mins(off and on)
(Another Deload)
Reverse-Grip Pulldowns
80x2x12
Machine Rows
80x2x12
Seated Cable Rows
PL#3x2x12
Rear Delt DB Raises
20x2x12
Machine Curls
60x2x12
30x2x12(one armed)
Reverse DB Wrist Curls
10x2x20
Jump Rope- 10mins(off and on)
(Another Deload)
Muscle_G- Admin
- Posts : 279
Join date : 2009-03-01
Age : 42
Location : South Carolina
- Post n°16
Mon- SQ/DL day
Monday 10/4/10 SQ/DL(WK 5)
Recumbent Bike- 5mins
Reverse Hyper
25x15
50x15
Squats
45x10
135x5
225x5
245x5
275x5
315x1 added belt here
335x3 added 2.5m Inzer True Black knee wraps here
350x3
Deadlifts
135x3
225x1
315x1
365x3 added belt here
385x3
405x3
SSB Good Mornings
120x5
140x5
160x5
1-Legged Leg Extensions(plate loaded)
25x12
35x12
45x2x12
each leg
Calf work
Ab work
(Todays workout went better than expected! I was feeling off today on squats, but I still hit my planned weight and reps. Deadlifts felt strong today also and I hit all my planned weights and reps on those as well.)
Recumbent Bike- 5mins
Reverse Hyper
25x15
50x15
Squats
45x10
135x5
225x5
245x5
275x5
315x1 added belt here
335x3 added 2.5m Inzer True Black knee wraps here
350x3
Deadlifts
135x3
225x1
315x1
365x3 added belt here
385x3
405x3
SSB Good Mornings
120x5
140x5
160x5
1-Legged Leg Extensions(plate loaded)
25x12
35x12
45x2x12
each leg
Calf work
Ab work
(Todays workout went better than expected! I was feeling off today on squats, but I still hit my planned weight and reps. Deadlifts felt strong today also and I hit all my planned weights and reps on those as well.)
Muscle_G- Admin
- Posts : 279
Join date : 2009-03-01
Age : 42
Location : South Carolina
- Post n°17
Wed- Bench Press day
Wednesday 10/6/10 Bench(WK 5)
Recumbent Bike- 5mins
Shoulder Rotations(on cables)
10x2x15(both Int. & Ext.)
Bench Press
45x10
95x8
135x5
185x3
225x1
250x5
250x1 paused
that was it on benches, slept maybe 4.5hrs last night and have been stressed out the last couple of days due to personal reasons so I decided to skip Lockout work
Incline Thick-Bar Press
140x10
150x8
160x4, had help on the 4th rep, just tired
Machine Pec Flyes
40x15
50x15
Seated DB Shoulder Press
40x3x10
One-Arm Cable Side Raises(cable behind the back)
10x2x12
each arm
Overhead Tricep-Bar Extensions
40x12
60x2x12
One-Arm Machine Tricep Extensions
20x12
30x12
40x12
each arm
didn't get in any cardio today
(Todays workout didn't go as planned. I hadn't had hardly any sleep, and just wasn't there mentally. Oh well, I'll just hit it harder come next week!!!)
Recumbent Bike- 5mins
Shoulder Rotations(on cables)
10x2x15(both Int. & Ext.)
Bench Press
45x10
95x8
135x5
185x3
225x1
250x5
250x1 paused
that was it on benches, slept maybe 4.5hrs last night and have been stressed out the last couple of days due to personal reasons so I decided to skip Lockout work
Incline Thick-Bar Press
140x10
150x8
160x4, had help on the 4th rep, just tired
Machine Pec Flyes
40x15
50x15
Seated DB Shoulder Press
40x3x10
One-Arm Cable Side Raises(cable behind the back)
10x2x12
each arm
Overhead Tricep-Bar Extensions
40x12
60x2x12
One-Arm Machine Tricep Extensions
20x12
30x12
40x12
each arm
didn't get in any cardio today
(Todays workout didn't go as planned. I hadn't had hardly any sleep, and just wasn't there mentally. Oh well, I'll just hit it harder come next week!!!)
Muscle_G- Admin
- Posts : 279
Join date : 2009-03-01
Age : 42
Location : South Carolina
- Post n°18
Fri- Accessory day
Friday 10/8/10 Accessory(WK 5)
Didn't do my cardio warm up
Reverse Hypers
45x2x15
V-Bar Pulldowns(thick-bar handle)
100x12
120x12
140x6, grip was giving out
Hammer High-Rows(weight on each side)
45x12
70x12
95x12
45x2x15(one-armed)
Rear Delts on Pec-Dec
60x3x12
21's w/Ez Curl Bar
35 4 sets(2 sets wide grip/2 sets close grip)
One-Arm Cable Curls
20x12
30x12
40x10
each arm
BB Wrist Curls
45x3x20(both reverse grip and regular grip)
(That was it, had to kinda hurry today(wife wants to go out lol), so I decided to skip the neck machine. I have felt tired all day today for some reason. I even took a nap today, and I never take naps hardly.)
Didn't do my cardio warm up
Reverse Hypers
45x2x15
V-Bar Pulldowns(thick-bar handle)
100x12
120x12
140x6, grip was giving out
Hammer High-Rows(weight on each side)
45x12
70x12
95x12
45x2x15(one-armed)
Rear Delts on Pec-Dec
60x3x12
21's w/Ez Curl Bar
35 4 sets(2 sets wide grip/2 sets close grip)
One-Arm Cable Curls
20x12
30x12
40x10
each arm
BB Wrist Curls
45x3x20(both reverse grip and regular grip)
(That was it, had to kinda hurry today(wife wants to go out lol), so I decided to skip the neck machine. I have felt tired all day today for some reason. I even took a nap today, and I never take naps hardly.)
Muscle_G- Admin
- Posts : 279
Join date : 2009-03-01
Age : 42
Location : South Carolina
- Post n°19
Re: George's RAW Journey to 1/29/11
Monday 10/11/10 Squats(WK 6)
Recumbent Bike- 5mins
Reverse Hypers
30x15
55x15
Squats
45x10
135x5
225x5
254x5
275x3
Chain Rack Pulls(Bar suspended from chains, Mid-Shin level)
135x3
225x3
315x1
365x1
405x1
455x1
495x missed
just playing around with this bar and chain set-up today to see how it felt, Deadlifts are going to Fridays after today
(That was it. Felt like crap today and had no energy. Also I don't think I'm gonna do the raw meet. I have just lost all motivation for it and plus I'm wanting to try some new things with my geared training when I decide to get back into my gear.)
Recumbent Bike- 5mins
Reverse Hypers
30x15
55x15
Squats
45x10
135x5
225x5
254x5
275x3
Chain Rack Pulls(Bar suspended from chains, Mid-Shin level)
135x3
225x3
315x1
365x1
405x1
455x1
495x missed
just playing around with this bar and chain set-up today to see how it felt, Deadlifts are going to Fridays after today
(That was it. Felt like crap today and had no energy. Also I don't think I'm gonna do the raw meet. I have just lost all motivation for it and plus I'm wanting to try some new things with my geared training when I decide to get back into my gear.)
Ski- Posts : 77
Join date : 2010-05-31
Location : Croydon, PA
- Post n°20
Re: George's RAW Journey to 1/29/11
Ahhh ... You should do it!
Raw training is harder and not like gear training.
But you can still do bands and chains, it is a lot fun And like I said you need to do gear lifting on the heavy days and and stay moderate heavy on raw days.
Raw training is harder and not like gear training.
But you can still do bands and chains, it is a lot fun And like I said you need to do gear lifting on the heavy days and and stay moderate heavy on raw days.
Muscle_G- Admin
- Posts : 279
Join date : 2009-03-01
Age : 42
Location : South Carolina
- Post n°21
Re: George's RAW Journey to 1/29/11
Ski wrote:Ahhh ... You should do it!
Raw training is harder and not like gear training.
But you can still do bands and chains, it is a lot fun And like I said you need to do gear lifting on the heavy days and and stay moderate heavy on raw days.
I might do a raw meet later on this year. I'm gonna get ready for a APF meet in January instead.
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