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    Muscle_G's 2011 training log

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    Muscle_G
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    Muscle_G's 2011 training log

    Post  Muscle_G on Mon Jan 24, 2011 9:12 pm

    Mon 1/24/11 ME Bench(WK 1)

    Warmed up with a couple sets of Face Pulls and Rear Delts

    4 Board Press
    45×10
    95×8
    135×5
    185×3
    225×1
    275×3 added 4 Board here
    295×3
    315×3 felt ok
    325×3 hard to work a little on this set
    340×3 hard to work a little for the last rep(not a grinder but not easy)

    Close-Grip BP
    185x3x5
    Pressdowns
    100x3x15
    Chest-Supported Rows(plate loaded)
    45x3x12
    Face Pulls
    100×12
    110×12
    120×12
    Hammer Curls
    20x3x15

    (Had a pretty good workout, my press sets felt ok today. I can tell it’s been 2 weeks since I’ve worked out. Today starts the training for the March 26th SPF meet.)
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    Tue- Squat day

    Post  Muscle_G on Tue Jan 25, 2011 7:49 pm

    Tuesday 1/25/11 Squats(WK 1)

    Done a couple sets of Face Pulls to warm up my back

    SSB Box Squats(legal depth) bar weighs 50lbs
    50×10
    140×5
    230×3
    280×1
    300×3, 6 sets(Belt, light Briefs)

    Ultra-Wide Sumo Stiff-Legs
    225×5
    245×5
    265×5
    Leg Curls
    50×12
    60×12
    70×12
    Reverse Hypers
    45×12
    70×12
    95×12
    Ghetto Glute/Ham Raises(w/green band assistance)
    BWx3x8
    Calf work
    Ab work

    (Squat sets felt really good and strong. This is the first time using the SSB for a ME exercise.)
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    Thu- DE Bench day

    Post  Muscle_G on Thu Jan 27, 2011 6:18 pm

    Thursday 1/27/11 DE Bench(WK 1)

    Warmed up with a couple sets of light Face Pulls, Rear Delts and Pec Flyes

    Touch Press
    45×10
    95×8
    135×3
    185×3, 5 sets

    Close-Grip 3 Board Press(thumb length from smooth)
    240×5
    250×5
    260×5
    Lying DB Tricep Extensions
    25×12
    30×12
    35×10
    Chest-Supported Rows(plate loaded)
    45×10
    55×10
    65×8
    V-Bar Pulldowns
    80×12
    100×12
    120×10
    Machine Curls
    40×12
    50x2x12
    4-Way Neck Machine
    20x2x15(all 4 sides)

    (That was it, everything felt pretty good today. Arms and back are FRIED!!!)
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    Re: Muscle_G's 2011 training log

    Post  Muscle_G on Fri Feb 04, 2011 11:15 pm

    Me and my buddy rode up to the beach today and train with John Pinder. Here's how everything went

    Deadlifts- sumo
    135x5
    225x5
    315x3
    405x2(loose briefs, belt) very easy
    495x missed
    495x1(loose Briefs, Belt) 10lbs PR!!!!

    Glute-Ham Raises
    3 sets

    Pulldown Machine(plate loaded)
    90x2x15
    125x15
    Seated Rows
    110x20

    after this we done alot of Rope work

    (Had a great time with John today. I learned alot today, and with johns help I shortened my deadlift stroke a couple of inches! Last time when I got 485 I was using a conventional stance and was in full gear, so progress is being made . Looks like sumo might be my majic stance along with the form John showed me. I will be working with it for a couple more weeks to get the hang of everything a little better.)
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    Mon- Squat day

    Post  Muscle_G on Mon Feb 07, 2011 8:44 pm

    Monday 2/7/11 Squats

    Reverse-Band Squats(green bands)
    45x10
    135x5
    225x3
    275x2
    315x1(Belt)
    365x2(Belt) added bands here
    405x2(Belt)
    455x1(Light Briefs, Belt)
    495x1(Light Briefs, Belt)
    545x1(Light Briefs, Belt, Knee Wraps) PR with my light briefs!
    405x3x3(Light Briefs, Belt) working on staying tight and depth here

    Close-Stance SSB Squats
    140x5
    190x5
    230x4

    1-Legged Kneeling Leg Curls
    50x12
    70x12
    90x12
    each leg
    DB Swings
    60x3x10(each arm)

    Standing Calf Raises(plate loaded)
    90x3x15(2 legged)
    BWx2x15(1 legged)

    DB Side Bends
    60x15
    70x15
    80x15
    Standing Cable Crunches
    100x15
    120x15
    140x15

    (Had a pretty good workout. Wasn't feeling my strongest on squats tonight but still hit a PR)
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    Re: Muscle_G's 2011 training log

    Post  Muscle_G on Fri Feb 11, 2011 11:53 pm

    Friday 2/11/11 Deadlifts

    Recumbent Bike- 5mins

    Reverse-Band Deadlifts(green bands)- Sumo
    135x5
    225x3
    315x3
    365x1 added reverse bands here
    405x1(Belt)
    455x3(light Briefs, Belt)
    475x3(light Briefs, Belt)
    495x3(light Briefs, Belt) 3 rep PR!!!
    405x10(no gear) this is a rep PR!!!

    Reverse Hypers
    45x12
    90x12
    135x12

    Hammer High Rows(plate loaded, weight on each side)
    70x15
    80x12
    90x12
    One-Arm DB Rows
    65x12
    75x12
    85x12
    each arm
    BB Shrugs(on Smith)
    275x3x12

    BB Preacher Curls
    55x3x12
    One-Arm Cable Curls
    20x12
    30x12
    40x12
    each arm

    Farmers Walk
    100lbs DB 2 times across the gym

    (That was it, had a pretty good workout today. The new technique John showed me last weekend is really working )
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    Mon- Squat day

    Post  Muscle_G on Tue Feb 15, 2011 4:05 pm

    Monday 2/14/11 Squats

    Recumbent Bike- 5mins

    SSB Box Squats(legal depth)
    50x10
    140x5
    230x3
    280x1(Belt)
    300x2(Briefs, Belt)
    320x2(Briefs, Belt)
    370x1(Briefs, Belt) with this bar this weight felt really heavy, back rounded over so I dropped down to work on keeping my arch
    320x2x2(Briefs, Belt)

    (That was it, after this I took the wife and kids out to eat for Valentines day.)
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    Wed- Bench Press day

    Post  Muscle_G on Wed Feb 16, 2011 7:43 pm

    Wednesday 2/16/11 Bench

    Treadmill- 5mins

    3 Board Press vs/Doubled Mini's(POR grip)
    45x10
    95x8
    135x5
    185x3
    225x1
    225x1 added doubled mini's and 3 board
    245x1
    265x1
    275x missed
    225x3x3

    Incline DB Press
    60x15
    60x7

    Side DB Raises
    10x12
    15x12
    20x12
    Behind-the-Neck BB Press(on Smith)
    135x3x6
    Face Pulls
    80x12
    100x12
    120x12

    2-Arm Seated Overhead DB Extensions
    60x3x12
    One-Arm Tricep Pushdowns
    50x12
    60x12
    70x12
    each arm

    (Had a pretty good workout today. The doubled mini's are tough but I like them and feel they will build my lockout strength.)
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    Fri- Deadlift day

    Post  Muscle_G on Fri Feb 18, 2011 8:46 pm

    Friday 2/18/11 Deadlifts

    I was running late and Cam had already started deadlifting so I didn't get to do my usual warm-up

    Speed Pulls- Sumo
    225x2x3
    275x3
    315x3
    315x3
    315x3
    365x3
    365x3, put a belt on for theis set
    405x5(Briefs, Belt) 5 rep PR(only did this set because Cam was doing sets of 5 and I wanted to see if I could hit 5 reps with it)

    Dimmel DL's
    135x2x10
    getting the feel for these

    Hammer Low Rows(plate loaded, weight on each side)
    55x15
    65x15
    75x12
    Seated Cable Rows
    PL6x20
    PL8x15
    PL10x12
    4-Way Neck Machine
    30x2x15(all 4 sides)

    Alt. DB Curls
    20x12
    25x12
    30x12
    One-Arm Hammer Curls
    30x10
    35x10
    40x10
    each arm

    Pinch-Grip Plate Holds
    20(2 10's)x2xFailure
    each hand

    (Had a very good workout today. This makes 3 weeks in a row I have hit a PR on deads. Pretty pleased with the results.)
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    Re: Muscle_G's 2011 training log

    Post  Muscle_G on Thu Jun 23, 2011 3:37 pm

    Wednesday 6/22/11 Bench(WK 9)

    Bench Press
    45x10
    95x8
    135x5
    185x3
    225x2
    245x1
    275x3 2 board
    315x3(Radical Denim shirt) 2 board, didn't touch
    335x1(Radical Denim shirt) 2 board
    365x1(Radical Denim shirt)
    365x1(Radical Denim shirt)
    the past few weeks something has been going wrong with my shirt and causeing my right arm to really fall behind on the handoff
    it's like I'm falling off of the right side of the bench, I believe my chest plate has been shifting on me or something when I set up

    Floor Press vs 50lbs of Chains(POR grip)
    135+chainsx5
    185+chainsx5
    225+chainsx1, 2 sets
    135+chainsx5
    Incline DB Press
    45x10
    55x10
    65x10

    Machine Side Raises
    30x15
    40x15
    50x15
    Face Pulls
    80x12
    100x12
    120x12

    Tricep Pushdowns
    110x12
    130x12
    150x12
    One-Arm Overhead DB Extensions
    30x12
    35x12
    40x12
    each arm

    (I've only got 2 more weeks in the shirt, I've got to figure out what the heck is going on with my bench shirt.)
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    Re: Muscle_G's 2011 training log

    Post  Muscle_G on Mon Jul 18, 2011 7:24 pm


    Monday 7/18/11 Bench(WK 2)

    Exercise Bike- 5mins

    Bench Press
    45x12
    95x8
    135x5
    185x3
    225x2
    245x6, 2 sets
    225x8
    added 4 Board(POR grip)
    275x5
    295x4
    315x missed
    315x1

    Incline DB Press
    50x12
    60x12
    70x5 BURNT!!
    Pec-Dec Flyes
    50x20
    60x20

    Seated DB Side Raises
    5x12
    10x12
    15x12
    20x12
    Rear Delts on Pec-Dec(old school pec-dec)
    45x12
    60x12
    75x12
    45x12

    Lying DB Tricep Extensions
    30x12
    35x12
    40x8
    One-Arm Tricep Pushdowns
    30x12
    40x12
    50x12
    each arm

    (Good workout today bench sets felt pretty strong. Having to switch my squat and bench days around so I will have someone to spot me and help with my shirt.)

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    Re: Muscle_G's 2011 training log

    Post  Muscle_G on Tue Jul 26, 2011 7:10 pm

    Tuesday 7/26/11 Squats(WK 3)

    Warm-Up
    Leg Extensions: 35x25, 50x25
    Seated Leg Curls: 35x25, 50x25

    Box Squats(right at paralell)
    45x10
    135x5
    185x5
    225x5
    275x3 added belt here
    295x3
    315x3
    350x1 knee wraps(dropped box to about a inch below depth)

    Close-Stance SSB Squats
    140x5
    180x5
    220x5
    no belt, bar at the YMCA is 70 or either 75 pounds so I counted it as 70lbs

    Hyper Extensions
    25+BWx12
    35+BWx12
    45+BWx12
    Adducter/Abducter
    120x2x20(both in & out)

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

    AB Coaster
    3 sets of 20
    Nautilus Seated Crunch Machine
    100x3x20

    (Had a good workout today. All of my squat sets felt pretty strong. Hoping to make 350 my opener if I do decide to do the Raw meet next month, so that's the reason for hitting it for a single these past few weeks.)
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    Re: Muscle_G's 2011 training log

    Post  Muscle_G on Thu Jul 28, 2011 6:16 pm

    Thursday 7/28/11 Declines(WK 3)

    Warm-Up
    Side Raises: 5x12, 8x12
    Hammer Curls: 10x15, 15x15
    Pulldowns: 80x12, 90x12

    Decline Press(pinkies just inside of rings)
    45x12
    95x8
    135x5
    185x3
    225x2
    275x1
    290x6, 2 sets
    270x8

    Seated Cable Rows
    110x12
    125x12
    140x12
    155x8
    170x8

    Rear Delts on Pec-Dec
    60x12
    75x12
    90x12
    Seated Side Raises
    5x2x25

    Hammer Curls
    25x12
    30x12
    35x12

    DB Shrugs(static hold)
    50x12
    60x12
    70x12

    (Had a pretty good workout today.The 290 for 2 sets of 6 worked me pretty good this week. I'll probably take this weight again next week, and hopefully it'll be easier before I move up again in weight for the close-grip declines.)
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    Re: Muscle_G's 2011 training log

    Post  Muscle_G on Fri Jul 29, 2011 7:28 pm

    Friday 7/29/11 Deadlifts(WK 3)

    Warm-Up
    Leg Extensions: 30x25, 40x25
    Leg Curls: 30x25, 40x25
    Pulldowns: 80x12, 90x12

    Front Squats
    45x5
    95x3
    135x1
    155x3
    175x3
    195x3

    Deadlifts- Conv
    135x3
    225x3
    315x1
    365x1
    405x1
    425x1 added belt here
    440x1
    315x5, 2 sets(sumo stance, no belt)

    Stiff-Legged DL's
    225x5
    245x5
    265x5
    Kneeling 1-Legged Leg Curls
    50x12
    70x2x12
    both legs

    Seated Calf Raises
    140x3x20(2 legged)
    50x2x20(1 legged)

    Weighted Ab Bench Machine
    25x20
    35x20
    45x20
    DB Side Bends
    60x15
    70x15
    80x15

    (Had a pretty good workout today. Deadlift sets felt ok but not extremely strong, felt kinda tired tonight.)
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    Re: Muscle_G's 2011 training log

    Post  Muscle_G on Mon Aug 01, 2011 6:54 pm

    Monday 8/1/11 Bench(WK 4)

    Warm-Up
    Standin Rotators: 3x12, 5x12
    Side Raises: 5x12, 8x12
    Hammer Curls: 10x15, 12x15
    Pulldowns: 80x12, 90x12

    Bench Press
    45x12
    95x8
    135x5
    185x3
    225x2
    250x6, much stronger than last week!!
    255x6
    230x8
    135x8(guilotine style)
    135x7(guilotine style)

    JM Press w/Thick Bar
    70x3x8

    Cybex Incline Row
    110x12
    130x12
    150x12
    170x12
    190x12

    Rear Delts on Pec-Dec
    70x12
    85x12
    95x12

    Hammer Curls
    25x12
    30x12
    35x12

    Hammer Shrugs(static hold)
    90x12
    140x12
    180x12

    (Had a good workout today!! My bench is feeng really good right now, all bench sets felt very stong.)
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    Re: Muscle_G's 2011 training log

    Post  Muscle_G on Tue Aug 02, 2011 7:33 pm

    Tuesday 8/2/11 Squats(WK 4)

    Warm-Up
    Leg Extensions: 30x25, 40x25
    Leg Curls: 30x25, 40x25
    Reverse Hypers: 45x15, 55x15

    Squats
    45x10
    135x5
    185x5
    225x5
    275x3
    295x3 added belt
    315x3
    335x3
    365x3 added reverse green bands
    405x3
    425x3
    455x1 PR
    470x1 PR
    500x missed
    the 455 and 470 were both raw PR's, but I should've stopped at 470 instead of trying the 500

    SSB Close-Stance Pause Squats
    140x5
    190x5
    230x2, BURNT!!

    Reverse Hypers
    90x12
    125x12
    150x12
    Adducter/Abducter Machine
    100x2x20(both in & out)

    Standing Calf Raises
    60x3x20(2 legged)
    BWx2x20(1 legged)

    Seated Crunch Machine
    PL3x20
    PL5x20
    PL7x20
    Side Cable Crunches
    80x15
    100x15
    120x15

    (Had a very good workout today! My raw strenght seems to really be coming along.)
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    Re: Muscle_G's 2011 training log

    Post  Muscle_G on Thu Aug 11, 2011 7:11 pm

    Thursday 8/11/11 Declines(WK 5)

    Warm-Up
    Standing Rotators: 5x12, 8x12
    Side Raises: 8x12, 10x12
    Hammer Curls: 10x15, 12x15
    Pulldowns: 70x12, 80x12

    Decline Press(pinkies just inside of ring)
    45x12
    95x8
    135x5
    185x3
    225x2
    275x1
    295x6
    300x6, last rep paused
    275x8

    Hammer-Low Rows(weight on each side)
    70x12
    80x12
    90x12
    100x12
    55x2x12(one-armed)

    Rear Delts on Pec-Dec
    60x12
    70x12
    85x12
    Seated Side Raises
    5lbs DB's 2 sets of 25

    Hammer Curls
    30x12
    35x12
    40x12

    DB Shrugs(static hold)
    55x12
    65x12
    75x12

    (Good workout today, all decline sets felt really strong and I could really feel my triceps working today.)
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    Re: Muscle_G's 2011 training log

    Post  Muscle_G on Fri Aug 12, 2011 7:43 pm

    Friday 8/12/11 Deadlifts(WK 5)

    Warm-Up
    Leg Extensions: 30x25, 45x25
    Seated Leg curls: 30x25, 40x25
    Pulldowns: 70x12, 90x12
    Reverse Hypers: 45x15, 55x15

    Front Squats
    45x5
    95x3
    135x1
    185x3
    205x3
    225x3(Belt) PR!!!!

    Speed Deadlifts
    135x3
    225x3
    315x1, 10 sets(5 sets conv, 5 sets sumo) all different grips

    Stiff-Legged DL's
    225x3x5
    Kneeling 1-Legged Leg Curls
    70x12
    90x2x12
    each leg

    Seated Calf Raises
    120x3x20(2 legged)
    50x2x20(1 legged)

    Decline Sit-Ups
    BWx15
    25x12
    35x10
    Side Cable Cunches
    80x15
    100x15
    120x15

    (Good workout. Didn't go heavy on deadlifts today because my back and hips need adjusting, so I'm going to the chiropractor some time next week. All speed pulls felt fast and easy, also I hit my goal weight for this training cycle today on front squats with 225 for 3 reps which is a PR!!!)
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    Re: Muscle_G's 2011 training log

    Post  Muscle_G on Tue Aug 16, 2011 2:07 pm

    Monday 8/15/11 Bench(WK 6)

    Warm-Up
    Side Raises: 5x12, 8x12
    Hammer Curls: 10x15, 12x15
    Pulldowns: 70x12, 90x12
    Shoulder Rotations w/tubeing: 2x15(both Int. & Ext.)

    Bench Press
    45x12
    95x8
    135x5
    185x3
    225x2
    260x6
    265x6
    240x8
    135x2x10(guilotine style)

    JM Press
    65x10
    85x8
    100x5

    Cybex Incline Rows
    130x12
    150x12
    170x12
    190x12
    110x2x10(1 armed)

    Rear Delts on Pec-Dec(old school pec-dec)
    30x12
    45x12
    60x12

    Hammer Curls
    30x12
    40x12
    50x12

    Machine Shrugs(static hold)
    100x12
    150x12
    200x12

    (Had a good workout, my bench is feeling really strong.)
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    Re: Muscle_G's 2011 training log

    Post  Muscle_G on Fri Aug 19, 2011 2:54 pm

    Thursday 8/18/11 Declines(WK 6)

    Warm-Up
    Side Rotators: 3x12, 5x12
    Side Raises: 5x12, 8x12
    Hammer Curls: 10x15, 12x15
    Pulldowns: 70x12, 90x12

    Decline Press(pinkies just inside of ring)
    45x12
    95x8
    135x5
    185x3
    225x2
    275x1
    300x6
    305x6
    280x8

    Body Masters Rows
    100x12
    120x12
    140x12
    160x12
    50x10(one-armed)
    60x10(one-armed)

    Rear Delt DB Raises
    10x12
    15x12
    20x12
    Side Raise Machine(plate loaded)
    10x12
    15x2x12

    Hammer Curls
    20x12
    25x12
    30x12

    Machine Shrugs(static hold)
    100x12
    150x12
    200x12
    supersetted w/
    V-Bar Tricep Pushdowns
    50x20
    60x20
    70x20

    (Good workout, all of my decline sets felt pretty strong. Bench is feeling really good.)
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    Re: Muscle_G's 2011 training log

    Post  Muscle_G on Fri Aug 19, 2011 2:54 pm

    Friday 8/19/11 Deadlifts(WK 6)

    Warm-Up
    Leg Extension: 35x25, 50x25
    Seated Leg Curls: 35x25, 50x25
    Pulldowns: 70x12, 90x12

    Front Squats
    45x5
    95x3
    135x1
    155x3
    185x3
    205x3

    Deadlifts
    135x3
    225x3
    315x1
    405x1
    455x1 Belt
    315x3x5(sumo stance, no belt)

    Dimmel DL's
    155x10
    185x10
    205x10
    1-Legged Lying Leg Curls
    50x12
    60x12
    70x12
    each leg

    Seated Calf Raies
    90x3x20(2 legged)
    45x2x20(1 legged)

    Decline Sit-Ups
    BWx20
    25x15
    35x10
    DB Side Bends
    50x15
    60x15
    70x15

    (Good workout, deadlifts feel pretty strong.)

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    Re: Muscle_G's 2011 training log

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      Current date/time is Tue Sep 18, 2018 11:22 pm