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    George's RAW Journey to 1/29/11

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    Muscle_G
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    George's RAW Journey to 1/29/11

    Post  Muscle_G on Tue Sep 07, 2010 3:18 am

    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
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    Mon- SQ/DL day

    Post  Muscle_G on Tue Sep 07, 2010 3:18 am

    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.)
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    Wed- Bench Press day

    Post  Muscle_G on Wed Sep 08, 2010 7:00 pm

    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.)
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    Fri- Accessory day

    Post  Muscle_G on Fri Sep 10, 2010 5:51 pm

    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.)
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    Mon- SQ/DL day

    Post  Muscle_G on Mon Sep 13, 2010 6:59 pm

    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.)
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    Ski

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    Re: George's RAW Journey to 1/29/11

    Post  Ski on Mon Sep 13, 2010 8:48 pm

    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.
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    Wed- Bench Press day

    Post  Muscle_G on Wed Sep 15, 2010 8:02 pm

    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.)
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    Fri- Accessory day

    Post  Muscle_G on Fri Sep 17, 2010 6:55 pm

    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.)
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    Ski

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    Re: George's RAW Journey to 1/29/11

    Post  Ski on Sat Sep 18, 2010 7:12 am

    Sent you an eamil to the yahoo account.
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    Muscle_G
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    Mon- SQ/DL day

    Post  Muscle_G on Mon Sep 20, 2010 7:09 pm

    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 Twisted Evil

    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.)
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    Wed- Bench Press day

    Post  Muscle_G on Thu Sep 23, 2010 1:53 pm

    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.)
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    Fri- Deadlift day

    Post  Muscle_G on Fri Sep 24, 2010 8:09 pm

    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.)
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    Mon- SQ/DL day

    Post  Muscle_G on Fri Oct 01, 2010 8:49 pm

    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.)
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    Wed- Bench Press day

    Post  Muscle_G on Fri Oct 01, 2010 8:53 pm

    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.)
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    Muscle_G
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    Fri- Accessory day

    Post  Muscle_G on Fri Oct 01, 2010 8:56 pm

    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)
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    Mon- SQ/DL day

    Post  Muscle_G on Mon Oct 04, 2010 7:11 pm

    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.)
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    Wed- Bench Press day

    Post  Muscle_G on Wed Oct 06, 2010 7:07 pm

    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!!!)
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    Muscle_G
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    Fri- Accessory day

    Post  Muscle_G on Fri Oct 08, 2010 9:00 pm

    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.)
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    Re: George's RAW Journey to 1/29/11

    Post  Muscle_G on Tue Oct 12, 2010 11:24 am

    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.)
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    Ski

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    Re: George's RAW Journey to 1/29/11

    Post  Ski on Thu Oct 14, 2010 4:56 pm

    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.
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    Re: George's RAW Journey to 1/29/11

    Post  Muscle_G on Mon Oct 18, 2010 7:24 pm

    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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