Muscle_G's 2011 training log

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.)

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.)

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!!!)

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.)

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)

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 )

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.)

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.)

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.)

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.)

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.)

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.)

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.)

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.)

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.)

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.)

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.)

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!!!)

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.)

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.)

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.)