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Gunny Green
07-05-2008, 01:39 PM
It all starts Monday. It will be intense.

Lones Green
07-05-2008, 02:19 PM
great to have you here!!! i'll be stopping by for sure.

chris mason
07-06-2008, 08:53 PM
Gunny, thanks for coming! You are a great lifter and a great guy!

smokinHawk
07-07-2008, 07:25 AM
sweet, another awesome bencher, I look forward to following your journal.
can you start out and list some of your accomplishments at bodyweights?

Gunny Green
07-07-2008, 10:56 PM
Today was day one of my new bench cycle. I do not have a dynamic or max effort day. I just workout and hit all my daily goals. With that here is the first entry....

Flat Bench: 370x5, 390x5, 410x3, 430x3, 455x2 (This was easy. i will increase the weight by 10 pounds each week)

Decline Bench: 465x6, 490x4, 515x2 (the weight went up well, will increase by 10 pounds next week)

Weighted Dips: 90lbsx10, 135lbsx8, 180lbsx6, 225lbsx4 (i do these with a dip belt and hang 45 pound plates between my legs. I might have a video of it from some time ago. if i find it i will post it.)

Incline Cambered Bar Skull Crushers: 115x10, 135x8, 155x6, 175x4 (will increase by 10lbs next week)

V-bar press downs: 4 sets of 10 reps (this machine read 165lbs, will increase this by 10 pounds next week)

Pec dec - 3 sets of 10 reps

All in all a pretty easy day. I just finished up a bench cycle last week where I ended up with a Flat Bench workout of 460x2, 480x2, 500x2, 520x1, 540x1. So I really needed to start over with some lighter weight. But i will progress up again. All the weight is done with the aid of a weight belt and wrist wraps. I will throw on the shirt Thursday and see what happens. I have not been in a shirt since May 3. Thanks for reading.

Semper Fi
Mike "Gunny" Green

Cricket_Fire
07-07-2008, 11:58 PM
Very sick workout Gunny

smokinHawk
07-08-2008, 08:07 AM
you recover soon enough to be benching 3 days later? (in the shirt)_

Hazerboy
07-08-2008, 03:48 PM
Not mentioning everything else - those are some SICK dip numbers!

SGT ROCK
07-10-2008, 11:23 AM
The real deal, without question.

Semper Fi

jackreape
07-10-2008, 12:28 PM
amazing:omg:

Gunny Green
07-12-2008, 04:54 PM
sorry for the late entry. Got back in the shirt (single ply Katana) for the first time in 2 months. Had an excellent day....

Flat Bench: Raw warmup - 135x10, 225x6, 315x3, 405x3. Shirt plus 3 boards - 585x5, 635x5. Went down to two boards - 675x2, 725x2. down to 1 board - 725x1. Took off the shirt and went 315x20.

Incline Bench - 325x6, 350x4, 375x2

Floor Press - 405x3, 430x3, 455x2, 480x1

Close Grip Bench (index finger on the edge of knurling and smooth of bar) - 325x6, 375x4, 425x2

Straight Bar Pressdowns - 4x10

Dumbell flat bench press - 150 x8, 150x8, 150x8

I didnt plan on going that high on the bench with my shirt on. I wanted to stop at 675, but it felt to good. I will stay at 725 until i can triple it off one board. everything else is juat my normal routine.

bill
07-12-2008, 05:06 PM
One strong Marine, wow. Lot's volume (for me it would be) all of the stuff after the shirted is that heavy for you? Just curious how taxing the assist stuff is, are you going pretty close to max on all of it?

Gunny Green
07-12-2008, 05:42 PM
One strong Marine, wow. Lot's volume (for me it would be) all of the stuff after the shirted is that heavy for you? Just curious how taxing the assist stuff is, are you going pretty close to max on all of it?

That is what I normally do after a shirted workout. Not bad. i could go heavier.

Travis Bell
07-12-2008, 05:49 PM
Great work!! I like the volume!

kingkong51
07-12-2008, 07:21 PM
sorry for the late entry. Got back in the shirt (single ply Katana) for the first time in 2 months. Had an excellent day....

Flat Bench: Raw warmup - 135x10, 225x6, 315x3, 405x3. Shirt plus 3 boards - 585x5, 635x5. Went down to two boards - 675x2, 725x2. down to 1 board - 725x1. Took off the shirt and went 315x20.

Incline Bench - 325x6, 350x4, 375x2

Floor Press - 405x3, 430x3, 455x2, 480x1

Close Grip Bench (index finger on the edge of knurling and smooth of bar) - 325x6, 375x4, 425x2

Straight Bar Pressdowns - 4x10

Dumbell flat bench press - 150 x8, 150x8, 150x8

I didnt plan on going that high on the bench with my shirt on. I wanted to stop at 675, but it felt to good. I will stay at 725 until i can triple it off one board. everything else is juat my normal routine.

Great Training Gunny cant wait to train with you again

Eric Downey
07-12-2008, 11:37 PM
Welcome Gunny. Hows Cali treating you.

Gunny Green
07-13-2008, 12:28 AM
Welcome Gunny. Hows Cali treating you.

i wanna come back to the south.

bill
07-13-2008, 06:50 AM
That is what I normally do after a shirted workout. Not bad. i could go heavier.
thanks Gunny

Gunny Green
07-14-2008, 09:49 PM
Flat Bench: 385x5, 405x3, 425x3, 445x3, 465x2 (will increase the weight by 10 pounds next week)

Decline Bench: 470x6, 495x4, 520x2 (will increase by 5 pounds next week)

Weighted Dips: 100lbsx10, 145lbsx8, 190lbsx6, 235lbsx4

Incline Cambered Bar Skull Crushers: 125x10, 145x8, 165x6, 185x4 (will increase by 10lbs next week)

V-bar press downs: 4 sets of 10 reps

Pec dec - 3 sets of 10 reps

Still seems pretty easy. Decline was a monster today. Probably because I ran first. I will never do that again.

Semper Fi
Mike

Gunny Green
07-17-2008, 11:31 PM
Looks as if i will be lifting raw in Venice this September. My workout partners had to leave a lil earlier than scheduled. So i will switch up my training next week and gear it towards an all raw workout. I am still going down to 220. Well here is todays workout. I had to improvise because none of my workout partners showed up.

Flat Bench: 3 sets of 10 with 335
Incline Bench: 335x6, 360x4, 385x2
Straight Bar Pressdowns: 4 sets of 10
Reverse Grip Pressdowns: 3 sets of 10

Then I ran 2 miles. It was pretty lame today. Kind of pissed my boys didnt show up. I understand though. So I am going raw in September.

Semper Fi
Mike

NASAKYCHAIRMAN
07-21-2008, 06:59 AM
Flat Bench: 385x5, 405x3, 425x3, 445x3, 465x2 (will increase the weight by 10 pounds next week)

Decline Bench: 470x6, 495x4, 520x2 (will increase by 5 pounds next week)

Weighted Dips: 100lbsx10, 145lbsx8, 190lbsx6, 235lbsx4

Incline Cambered Bar Skull Crushers: 125x10, 145x8, 165x6, 185x4 (will increase by 10lbs next week)

V-bar press downs: 4 sets of 10 reps

Pec dec - 3 sets of 10 reps

Still seems pretty easy. Decline was a monster today. Probably because I ran first. I will never do that again.

Semper Fi
Mike

Great workout:strong:

I enjoy reading your log:clap:

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?

jackreape
07-21-2008, 10:58 AM
Hey Gunny,

Nice work! Met you in Pcola at Mil Nats. Any thought on best place to gear up in Pcola for squat? I will be in Pcola for conference and like NAS and Corry but is there a better place to train?

jack

Gunny Green
07-22-2008, 11:09 PM
Flat Bench: 395x5, 415x3, 435x3, 455x2, 475x2 (will increase the weight by 10 pounds next week)

Decline Bench: 475x5, 500x3, 525x1, 315x20 (will increase by 5 pounds next week)

Weighted Dips: 115lbsx10, 160lbsx8, 205lbsx6, 250lbsx4

Incline Cambered Bar Skull Crushers: 125x10, 145x8, 165x6, 185x4 (stayed the same on this one, will go up next week)

V-bar press downs: 4 sets of 10 reps

Pec dec - 3 sets of 10 reps

All in all, a good day. I am in the middle of getting ready for my semiannual physical fitness test. So I am running 3 miles a day. Hopefully I can sustain my power. Stay strong and train hard!!!!

Gunny Green
07-22-2008, 11:10 PM
Hey Gunny,

Nice work! Met you in Pcola at Mil Nats. Any thought on best place to gear up in Pcola for squat? I will be in Pcola for conference and like NAS and Corry but is there a better place to train?

jack

Foley. Alabama YMCA.

Gunny Green
07-27-2008, 06:34 PM
Flat Bench: 8 sets of 3 with 315
Incline Bench: 335x6, 360x4, 385x2
Close Grip Bench (index finger on the edge of knurling and smooth of bar) - 325x6, 375x4, 425x2
Straight Bar Pressdowns: 4 sets of 10
Reverse Grip Pressdowns: 4 sets of 10

I will be changing this up next week now that I lifting raw in September.

Travis Bell
07-27-2008, 06:35 PM
Strong stuff Gunny. Keep workin man!

Gunny Green
07-30-2008, 06:58 PM
Flat Bench: 405x5, 425x3, 445x3, 465x2, 485x2 (will increase the weight by 10 pounds next week)

Decline Bench: 485x4, 505x2, 530x1, 315x20 (will increase by 15 pounds next week)

Weighted Dips: 115lbsx10, 160lbsx8, 205lbsx6, 250lbsx4 (stayed the same this week because I forgot what i did last week)

Incline Cambered Bar Skull Crushers: 130x10, 150x8, 170x6, 190x4 (stayed the same on this one, will go up next week)

V-bar press downs: 4 sets of 10 reps

Pec dec - 3 sets of 10 reps

frank
07-30-2008, 08:39 PM
Flat Bench: 405x5, 425x3, 445x3, 465x2, 485x2 (will increase the weight by 10 pounds next week)

Decline Bench: 485x4, 505x2, 530x1, 315x20 (will increase by 15 pounds next week)

Weighted Dips: 115lbsx10, 160lbsx8, 205lbsx6, 250lbsx4 (stayed the same this week because I forgot what i did last week)

Incline Cambered Bar Skull Crushers: 130x10, 150x8, 170x6, 190x4 (stayed the same on this one, will go up next week)

V-bar press downs: 4 sets of 10 reps

Pec dec - 3 sets of 10 reps


holy **** 250lbs of added weight on dips?

what is your bodyweight? 85 lbs?

Gunny Green
07-31-2008, 05:07 PM
holy **** 250lbs of added weight on dips?

what is your bodyweight? 85 lbs?

as of yesterday...i weighed 228 pounds.

Gunny Green
08-02-2008, 01:58 PM
Flat Bench - 8 sets of 3 with 340, then 340x7

Incline bench - 340x6, 365x4, 390x2 (will increase by 15 pounds next week)

Close Grip Bench - 340x6, 390x4, 430x2 (I got some good video of the 390 and 430)

Incline Skulls - 120x10, 140x8, 160x6, 180x4

Underhand Straight Bar Tricep Ext - 4x10

Ran 1.5 miles

frank
08-02-2008, 07:50 PM
Flat Bench - 8 sets of 3 with 340, then 340x7

Incline bench - 340x6, 365x4, 390x2 (will increase by 15 pounds next week)

Close Grip Bench - 340x6, 390x4, 430x2 (I got some good video of the 390 and 430)

Incline Skulls - 120x10, 140x8, 160x6, 180x4

Underhand Straight Bar Tricep Ext - 4x10

Ran 1.5 miles

seriously? how the hell do you even do incline skullcrushers!!!

:strong:

Gunny Green
08-02-2008, 08:05 PM
seriously? how the hell do you even do incline skullcrushers!!!

:strong:

Same as a flat skulls but on a incline bench

Gunny Green
08-04-2008, 10:31 PM
Flat Bench: 415x5, 435x3, 455x2, 475x2, 495x2 (smoke show today, will increase the weight by 10 pounds next week)

Decline Bench: 495x4, 520x2, 545x1, 315x20 (that 545 had some ass to it. I will only go up 5 pounds next week)

Machine Weighted Dips: 4 sets of 10 (Did the whole stack, was at a different gym on the base today and they didnt have a dip bar that I could get wicked on.)

Seated Tricep Ext (I lliked this Machine): 4 sets of 10 (Did the whole stack)

V-bar press downs: 3 sets of 10 reps , 1 set of 15

Pec dec - 3 sets of 10 reps

Ran 1.5 miles

Tried a different gym today. Needed something new to get the blood flowing. Good energy also.

nhlfan
08-04-2008, 10:51 PM
nice pressing gunny, keep up the hard work

Gunny Green
08-10-2008, 12:05 PM
Close Grip Bench - 365x6, 415x4, 455x2 (I got some video of these lifts also)

Incline Skulls - 120x10, 140x8, 160x6, 180x4

Overhead dumbell extensions - 4 sets of 10 with 150lb d-bells (two hands)

Ran 3 miles

Weight 223lbs

I went heavy earlier during the week and decided to take a break. I haven't been in a shirt in awhile and will not be in one until the week prior to the USPF meet in Venice in Mid september. I will come in at 220 and attempt to break the 220 record.

Travis Bell
08-10-2008, 06:24 PM
How many times a week do you bench Gunny?

Lookin very strong bro!

Gunny Green
08-11-2008, 06:05 AM
How many times a week do you bench Gunny?

Lookin very strong bro!

Twice a week. Monday and Thursday.

Gunny Green
08-24-2008, 09:45 PM
Hey all. Took a lil vacation and will be back in the gym on Wednesday. I got to work out with the my Old buddies in Foley this past Thursday. Weighing in at 223 and hit 705 easy off 2 boards. I will get one more workout in the shirt.

Gunny Green
08-29-2008, 12:27 AM
Flat Bench - 8 sets of 315x3, 340x6
Decline Bench - 385x6, 410x4, 435x2
Close Grip Bench - 315x6, 340x4, 365x2
Incline Skulls - 4 sets of 100x10
Lying Tricep Extensions (d-bells) - 4 sets of 10
Ran a mile

Got back in the gym today. I will not be doing the USPF Meet in September. Operational Commitments are keeping from the contest. So I will not compete again until summer of next year. I started my cycle over so the body can heal. I am gonna get down to a solid 220.

Gunny Green
09-02-2008, 09:23 PM
WEIGHT: 219

FLAT BENCH
Warmup - 45x20, 135x10, 225x6, 315x3, 405x3
Workout - 235x20, 305x15, 375x8, 440x3, 455x1

INCLINE BENCH
215X20, 275X8, 340X4, 350X1

PEC DEC FLYES
3X10

FLAT SKULLS
4X10 progressive weight

MACHINE WEIGHTED DIPS
3X10

TRICEP VBAR EXT
3X15

Eric Downey
09-02-2008, 09:29 PM
Looking strong Gunny.

kingkong51
09-03-2008, 07:55 PM
Nice workout Mike

Gunny Green
09-08-2008, 09:57 PM
FLAT BENCH
Warmup - 45x20, 135x10, 225x6, 315x3, 405x3, 455X1
Workout - 8 sets of 340x3, then 340x7 paused

DECLINE BENCH
405X6, 430X4, 455X2

CLOSE GRIP BENCH
325X8, 350X6, 375X4

INCLINE SKULL CRUSHERS
4x10

LYING D-BELL TRICEP EXTENSION
3X10

RAN 1 MILE.

Gunny Green
09-13-2008, 01:39 PM
FLAT BENCH
Warmup - 45x20, 135x10, 225x6, 315x3, 405x3
Workout - 240x20, 310x15, 380x8, 445x3, 455x1

INCLINE BENCH
225X20, 285X8, 350X4

PEC DEC FLYES
3X10

FLAT SKULLS
4X10 progressive weight

WEIGHTED DIPS with dip belt and plates
45x10, 90x8, 135x6, 180x4

TRICEP VBAR EXT
4X10

Gunny Green
09-15-2008, 11:40 PM
FLAT BENCH
Warmup - 45x20, 135x10, 225x6, 315x3, 405x3, 455X1
Workout - 6 sets of 370x3, then 340x8 paused

DECLINE BENCH
415X6, 440X4, 465X2, 485x2, 500x2

CLOSE GRIP BENCH
335X8, 360X6, 385X4

INCLINE SKULL CRUSHERS
4x10

LYING D-BELL TRICEP EXTENSION
3X10

RAN 1.5 MILEs.

frenchkev
09-16-2008, 02:49 PM
What kind of program are you using on your bench???

Sick workout!!

Gunny Green
09-17-2008, 09:20 PM
What kind of program are you using on your bench???

Sick workout!!

I cant really call it a program. i first started using this kind of system 10 years ago. I just pick a percentage to start at and add weight each week. It has always worked for me. I always say, if it aint broke, dont fix it.

Gunny Green
09-18-2008, 11:02 PM
FLAT BENCH
Warmup - 45x20, 135x10, 225x6, 315x3, 405x3
Workout - 240x20, 315x15, 380x8, 450x3, 460x1

INCLINE BENCH
225X20, 285X8, 350X4

PEC DEC FLYES
3X10

UNDERHAND STR8 BAR TRI EXT
3X10

WEIGHTED DIPS with dip belt and plates
55x10, 100x8, 145x6, 190x4

TRICEP VBAR EXT
4X10

Gunny Green
09-23-2008, 09:05 PM
FLAT BENCH
Warmup - 45x20, 135x10, 225x6, 315x3, 405x3, 455X1
Workout - 385x5, 405x5, 425x5, 455x3, 475x2, 505x2, 530x1

DECLINE BENCH
425X6, 455X4, 480X2

CLOSE GRIP BENCH
345X6, 370X4, 395X2

INCLINE SKULL CRUSHERS
4x10

LYING D-BELL TRICEP EXTENSION
3X10

Gunny Green
10-01-2008, 12:06 AM
FLAT BENCH
Warmup - 45x20, 135x10, 225x6, 315x3, 405x3, 455X1
Workout - 395x5, 415x5, 435x3, 465x3, 485x2

DECLINE BENCH
445X6, 465X4, 495X2

str8 bar pressdowna (underhand grip)
4x10

INCLINE SKULL CRUSHERS
4x10

Vbar pressdowns
3X10

Viking_Power
10-01-2008, 01:10 AM
455x1 is a warmup??? wow, man, you got some power.

Ryan Celli
10-01-2008, 08:39 AM
FLAT BENCH
Warmup - 45x20, 135x10, 225x6, 315x3, 405x3
Workout - 240x20, 310x15, 380x8, 445x3, 455x1

INCLINE BENCH
225X20, 285X8, 350X4

PEC DEC FLYES
3X10

FLAT SKULLS
4X10 progressive weight

WEIGHTED DIPS with dip belt and plates
45x10, 90x8, 135x6, 180x4

TRICEP VBAR EXT
4X10

Pretty cool work out. I'm not sure I've ever seen flat benches done like this, were you warm up then repeat most of the weights on your work out part.
good stuff Mike!

Gunny Green
10-06-2008, 09:25 PM
Pretty cool work out. I'm not sure I've ever seen flat benches done like this, were you warm up then repeat most of the weights on your work out part.
good stuff Mike!

Yeah brother. i am just trying out some new things to shock the body. It feels alot better once i get back up to the heavy weight. The weight goes up smoother.

Gunny Green
10-06-2008, 09:26 PM
Hello all. I am pausing for a bit. I will be back in two weeks from today.

Gunny Green
10-15-2008, 01:45 PM
Hello all. The next 7 months of my training will be from the desert sands of Iraq. The first workout was today in which I just hit 3 sets of 10 on the flat, incline and decline benches. With weights ranging from 315 to 405. I need to get use the time change in order to get back to where I was. i will be posting videos of my training when possible. i will be doing one body part a day (because I will be training 7 days a week). See ya tomorrow.

mastermonster
10-18-2008, 05:43 PM
Take care of yourself and God bless you Gunny!

parabellum
10-18-2008, 10:04 PM
Semper Fi Gunny. What unit are you with?

Gunny Green
11-11-2008, 10:56 AM
Hey everybody. Let me apologize for my tardiness. I finally got into a good groove over here in the desert. Here is todays workout. i will now be posting on a regular basis. i tried the one bodypart a day workout and I hated it. So i went back to what I know

FLAT BENCH
405x3, 425x3, 445x3, 465x2, 485x2

INCLINE BENCH
315x6, 340x4, 365x2

INCLINE SKULL CRUSHERS
95x10, 125x10, 145x8, 160x7

DECLINE D-BELL EXTENSIONS
40X10, 50X10, 60X8, 70X4

VBAR PUSHDOWNS
4 X 10

Very good workout today. I will take pics and vids of my next work out. It will be a speed day with some heavy decline bench work.

Parabellum, I am with Marine Light Attack Helicopter Squadron 369 also known as the "Gunfighters".

Travis Bell
11-11-2008, 11:32 AM
Gunny! Good to have you back posting here. Stay safe brother!

Sick benching by the way. I see your strength hasn't suffered at all LOL

vince318
11-11-2008, 03:07 PM
strong stuff man..what's the rest of your weekly lifting look like if you dont mind me asking? back, legs ect...do you do any direct shoulder work or get enough of it from the benching/incline?

Gunny Green
11-12-2008, 10:52 AM
Today was my back work out.

Underhand barbell rows
4x10

Low Pull Rows
4x10

T-bar Rows
4x10

Straight Bar Pulldowns
4x10

Wrist Curls
4x10

Gunny Green
11-14-2008, 11:34 AM
Flat Bench
8 Sets Of 325x3, 405x3

Decline Bench
425x6, 455x4, 475x2

Incline Skulls
115x10, 135x8, 155x6, 175x4

Close Grip Bench
365x6, 405x4, 440x2

Vbar Pressdowns
4x10

NASAKYCHAIRMAN
11-17-2008, 09:15 AM
Hey everybody. Let me apologize for my tardiness. I finally got into a good groove over here in the desert. Here is todays workout. i will now be posting on a regular basis. i tried the one bodypart a day workout and I hated it. So i went back to what I know

FLAT BENCH
405x3, 425x3, 445x3, 465x2, 485x2

INCLINE BENCH
315x6, 340x4, 365x2

INCLINE SKULL CRUSHERS
95x10, 125x10, 145x8, 160x7

DECLINE D-BELL EXTENSIONS
40X10, 50X10, 60X8, 70X4

VBAR PUSHDOWNS
4 X 10

Very good workout today. I will take pics and vids of my next work out. It will be a speed day with some heavy decline bench work.

Parabellum, I am with Marine Light Attack Helicopter Squadron 369 also known as the "Gunfighters".

Great workout!!

Gunny Green
11-19-2008, 11:20 AM
FLAT BENCH
415x3, 435x3, 455x3, 475x2, 495x2

INCLINE D-BELL BENCH
105X10, 115X8, 125X6, 135X4 I

INCLINE SKULL CRUSHERS
4 SETS OF 115X10

WEIGHTED DIPS (WITH DIPBELT)
4 PLATES (45s) x 10 for 4 sets

VBAR PUSHDOWNS
4 X 10

Pec Dec Flyes
4x10 med weight

BigBatz
11-19-2008, 02:02 PM
Wow Gunny that's a freaking awesome workout. OOH RAH !!!!

Take care over there. Semper Fi

Ryan Celli
11-19-2008, 09:36 PM
stay safe-
incredible benching!
Ryan

Gunny Green
11-26-2008, 01:06 PM
Sunday

Flat Bench
6 Sets Of 355x3, 405x3

Decline Bench
435x6, 460x4, 485x2

Incline Skulls
125x10, 145x8, 165x6, 185x4

Close Grip Bench
315x10 for 3 sets

Vbar Pressdowns
4x10

Today

FLAT BENCH
420x3, 440x3, 460x3, 480x2, 500x2

INCLINE BENCH
320x6, 345x4, 370x2

LYING DBELL EXTENSIONS
50X10, 55X8, 60X6, 65X4

WEIGHTED DIPS (WITH DIPBELT)
4 PLATES (45s) x 10 for 4 sets

UNDERHAND STR8 BAR PRESSDOWNS
4 X 10

FLAT BENCH DBELL PRESS
100X10, 115X8, 130X6, 145X4

Gunny Green
11-26-2008, 01:07 PM
thanks to all for the good wishes. everything is going great. having a hell of time keeping the weight down. walking around about 225. trying to hang around the 220 mark. i guess my age is creeping up on me.

Gunny Green
12-01-2008, 01:13 PM
Flat Bench
8 Sets Of 325x3

Decline Bench
455x5, 475x3, 500x2

Incline Skulls
115x10, 135x8, 155x6, 175x4

Close Grip Bench
4 sets of 315x5

straight bar Pressdowns
4x10

Gunny Green
12-12-2008, 11:38 AM
MONDAY
FLAT BENCH
430x3, 455x3, 475x3, 495x2, 515x1

INCLINE BENCH
330x6, 355x4, 380x2

LYING DBELL EXTENSIONS
55X10, 60X8, 65X6, 70X4

WEIGHTED DIPS (WITH DIPBELT)
100x10, 145x8, 190x6, 235x4

UNDERHAND STR8 BAR PRESSDOWNS
4 X 10

FLAT BENCH DBELL PRESS
105X10, 120X8, 135X6, 150X4


THURSDAY
Flat Bench
8 Sets Of 325x3

Decline Bench
465x5, 485x3, 510x1

Incline Skulls
120x10, 140x8, 160x6, 180x4

Close Grip Bench
4 sets of 325x5

straight bar Pressdowns
4x10

Eric Downey
12-13-2008, 08:41 PM
Good work gunny. whats your body weight right now?

Gunny Green
12-16-2008, 12:06 PM
BWT 225

FLAT BENCH
440x3, 460x3, 480x3, 500x2, 520x1

INCLINE BENCH
340x6, 365x4, 390x2

LYING DBELL EXTENSIONS
55X10, 60X8, 65X6, 70X4

WEIGHTED DIPS (WITH DIPBELT)
70x10, 115x8, 160x6, 205x4

UNDERHAND STR8 BAR PRESSDOWNS
4 X 10

FLAT BENCH DBELL PRESS
110X10, 125X8, 140X6, 150X4

SeanW
12-16-2008, 02:11 PM
Hey Gunny, I followed your log over on the old monster muscle forum. I have always been interested in your 6 4 2 routine. What is your pr on flat bench?

Gunny Green
12-17-2008, 11:09 AM
Hey Gunny, I followed your log over on the old monster muscle forum. I have always been interested in your 6 4 2 routine. What is your pr on flat bench?

My current gym PR is 565 touch n go.

Gunny Green
12-19-2008, 10:46 AM
Flat Bench
8 Sets Of 325x3

Decline Bench
465x4, 495x3, 520x1

Incline Skulls
120x10, 140x8, 160x6,....ran out of time for a 4th set

Close Grip Bench
4 sets of 335x5

straight bar Pressdowns
4x10

PE DEC FLYES
4X10

Travis Bell
12-19-2008, 11:55 AM
Hey Gunny, just droppin in. Hope things are well over there. When do you come back?

I can see the sand certainly hasn't made you any weaker either!

Gunny Green
12-22-2008, 11:52 AM
Hey Gunny, just droppin in. Hope things are well over there. When do you come back?

I can see the sand certainly hasn't made you any weaker either!

Hey Travis, I am doing good over here man. I am trying to get my strength up so when i come back in the shirt I will be a force to reckon with. I hope to be back before June. But hey, who knows.

Cheese
12-28-2008, 05:56 AM
Hey Gunny, hope all is well for you. Are you still planning on breaking Mike Macdonald's 582 @ 220 all time raw bench record? I noticed your chest/triceps workouts that you do 2x a week. I also noticed that you do back/biceps together. Do you do back/biceps 1x a week? What do you do for your shoulders and leg workouts? Stay safe Gunny and good luck in your bench press goals!!!

Gunny Green
12-30-2008, 11:44 AM
Flat Bench
275x10, 300x8, 325x6, 350x4

Decline Bench
400x8, 430x6, 455x4, 480x4, 505x2

Incline Bench
350x6, 375x3, 405x1

Dbell Flat Bench
125x10, 140x8, 150x6, 150x4

Pec Dec Flyes
4x10

Weighted Dips
2platesx10, 3platesx8, 4platesx6, 5platesx4

Incline Skulls
125x10, 145x8, 175x6, 195x4, 215x2

VBar press downs
4x12

Gunny Green
12-30-2008, 11:51 AM
Hey Gunny, hope all is well for you. Are you still planning on breaking Mike Macdonald's 582 @ 220 all time raw bench record? I noticed your chest/triceps workouts that you do 2x a week. I also noticed that you do back/biceps together. Do you do back/biceps 1x a week? What do you do for your shoulders and leg workouts? Stay safe Gunny and good luck in your bench press goals!!!

I changed up my work out a lil. I am doing a 5 day cycle. Work all body parts in 5 days and then just start over. I do basic shoulder work. ALL heavy though. squats, leg press, leg ext, ham curls.

Gunny Green
01-03-2009, 11:32 AM
Flat Bench
300x10, 325x8, 350x6, 375x4

Decline Bench
405x6, 430x4, 455x2, 480x1

Incline Bench
300x6, 325x4, 350x2, 375x1

Dbell Flat Bench
130x10, 145x8, 150x6, 150x4

Pec Dec Flyes
4x10

Gunny Green
01-04-2009, 12:08 PM
Close Grip Bench Press
345x5, 345x5, 405x3, 405x3

Weighted Dips
100x10, 145x8, 190x6, 235x4

VBar press downs
4x12

Travis Bell
01-04-2009, 12:11 PM
Great work man. What kind of equipment do they have for you to use? Is it pretty good quality and is the gym pretty nice set up or is it kinda crappy?

Coke
01-05-2009, 03:51 AM
Lifts are excellent man.

Gunny Green
01-05-2009, 12:48 PM
Great work man. What kind of equipment do they have for you to use? Is it pretty good quality and is the gym pretty nice set up or is it kinda crappy?

Travis, i will get a pic of the gym tomorrow and post it. It is very nice. The base has come a long way since the war begun.

Cheese
01-07-2009, 07:16 AM
Gunny, I think that you will have better results doing chest and triceps once a week. Monday for chest and Thursday for triceps. Chest and triceps are the most important for the bench so I think it is better to do them on seperate days to get the most out of those muscles. Are you still training for Macdonald's raw bench record of 582 @ 220? Good luck and keep strong!!!

Travis Bell
01-07-2009, 09:23 AM
LOL I'd say what he's doing right now seems to be working pretty darn well IMO

Cheese
01-07-2009, 09:48 AM
LOL I'd say what he's doing right now seems to be working pretty darn well IMO

Hey, Travis. I was not telling him what to do but if you look at his last workouts Gunny switched things up so he does chest and triceps once a week. This is why I was saying that I think he will have his best results now that he switched things up and does his muscle groups once a week. This is just my opinion. Keep up the hard work!!!!!!!!

Gunny Green
01-16-2009, 01:13 PM
Flat Bench
325x10, 350x8, 375x6, 405x4

Decline Bench
415x6, 440x4, 465x2, 490x1

Incline Bench
310x6, 335x4, 365x2, 385x1

Dbell Flat Bench
135x10, 150x8, 150x6, 150x4

Pec Dec Flyes
4x10

Close Grip Bench Press
355x5, 355x5, 415x3, 415x3

Weighted Dips (all 45lb plates plus a 25lb plate)
115x10, 160x8, 205x6, 250x4

VBar press downs
4x12

Gunny Green
01-19-2009, 08:35 AM
Headed to my first Iraq raw bench press contest today. I wasn't plannining on doing it (worked chest two days ago) but my junior Marines wanna see Gunny in action. Looking to hit around 550ish. current weight is 225 pounds.

Gunny Green
01-23-2009, 05:38 AM
Flat Bench
350x10, 375x8, 400x6, 425x4

Decline Bench
420x6, 445x4, 470x2, 495x1

Incline Bench
320x6, 345x4, 370x2, 395x1

Dbell Flat Bench
150x5, 130x8, 100x15

Pec Dec Flyes
4x10

Close Grip Bench Press
355x5, 355x5, 415x3, 415x3

Weighted Dips (all 45lb plates plus a 25lb plate)
125x10, 170x8, 215x6, 260x4

VBar press downs
4x12

Contest was pretty good. 1st-480, 2nd-500, 3rd-520, 4th-550 (this was for the crowd, didnt count towards contest)

Gunny Green
01-28-2009, 12:40 PM
Flat Bench
375x10, 400x8, 425x4, 455x2

Decline Bench
430x6, 455x4, 480x2, 505x1

Incline Bench
330x6, 355x4, 380x2, 405x1

Dbell Flat Bench
150x5, 135x8, 105x15

Pec Dec Flyes
4x10

Close Grip Bench Press
375x5, 375x5, 425x3, 425x3

Weighted Dips (all 45lb plates plus a 25lb plate)stayed same
125x10, 170x8, 215x6, 260x4

VBar press downs
4x12

Travis Bell
01-28-2009, 12:59 PM
So you hit the 550? That's awesome Gunny!

Gunny Green
01-30-2009, 03:07 PM
So you hit the 550? That's awesome Gunny!

Yeah, it was touch and go, pretty easy. But this damn elbow of mine is still acting up. I am having to lay off my skull crushers and dbell extensions. That is my bread and butter. I am having to rely on heavier close grips and heaveir weighted dips to get in my heavy tricep work. Any advice on other exercises until my elbow feels better?

Gunny Green
02-02-2009, 11:56 AM
Flat Bench
325x5, 345x5, 365x5, 385x5

Incline Bench
335x6, 360x4, 385x2, 410x1, 225x10

Weighted Dips (all 45lb plates plus a 10lb plate)
55x10, 100x8, 145x6, 190x4

Incline Skull Crushers
4x10

Lying Dbell Tri extensions
30x10, 40x8, 50x6, 60x4


Pec Dec Flyes
4x10

I went back to my old routine. I have to go light for awhile. Doctors orders. I have to nurse this elbow for a bit.

Cheese
02-03-2009, 12:01 AM
Gunny,
I dont do skull crushers anymore b/c it hurts my tendons and around the elbows when I go heavy. I would stick to close-grip bench, weighted dips and jm presses. When I do jm presses, I make them more of a press movement then extension so it doesnt hurt. Hope you get all healed up. How long to you have to train light?

Gunny Green
02-06-2009, 08:55 AM
Flat Bench
315x3 (8 sets)

Decline Bench
405x6, 430x4, 455x2, 480x1

Close Grip Bench
275x5, 295x5, 315x5, 335x5, 355x5

Straight Bar Tricep Pressdowns
4x10

Flat DBell Presses
150x5, 135x8, 105x15

Gunny Green
02-06-2009, 08:59 AM
Gunny,
I dont do skull crushers anymore b/c it hurts my tendons and around the elbows when I go heavy. I would stick to close-grip bench, weighted dips and jm presses. When I do jm presses, I make them more of a press movement then extension so it doesnt hurt. Hope you get all healed up. How long to you have to train light?

I am just gonna progress slowly up to heavy weight.

SGT ROCK
02-11-2009, 12:53 AM
Big Guns give me a holler! If I cannot answer call me right back!!! Hope to hear from you soon! God bless you and my other fellow Leathernecks, please give them my best and a big OOORAH from Sgt Rock!!

Semper Fi

Gunny Green
02-12-2009, 10:26 AM
Flat Bench
335x5, 355x5, 385x5, 405x5

Incline Bench
340x6, 365x4, 390x2, 415x1, 230x10

Weighted Dips (all 45lb plates plus a 25lb plate)
70x10, 115x8, 160x6, 205x4

Incline Skull Crushers
4x10

Lying Dbell Tri extensions
35x10, 40x8, 45x6, 50x4


Pec Dec Flyes
4x10


3 days later
Flat Bench
315x3 (8 sets)

Decline Bench
405x6, 430x4, 455x2, 480x1

Close Grip Bench
285x5, 305x5, 325x5, 345x5, 365x3

Straight Bar Tricep Pressdowns
4x10

Flat DBell Presses
150x5, 140x8, 110x15

Gunny Green
02-20-2009, 05:09 AM
Flat Bench
365x5, 385x5, 405x5, 425x5

Incline Bench
4 sets of 320x5

Weighted Dips (all 45lb plates plus a 35lb plate)
80x10, 125x8, 170x6, 215x4

Incline Skull Crushers
4x10

Lying Dbell Tri extensions (still nursing the right elbow)
40x10, 45x8, 50x6, 55x4


Pec Dec Flyes
4x10


3 days later
Flat Bench
315x3 (8 sets)

Decline Bench
415x6, 440x4, 465x2, 490x1

Close Grip Bench
295x5, 315x5, 335x5, 355x5, 375x3

Straight Bar Tricep Pressdowns
4x10

Flat DBell Presses
150x5, 145x8, 115x15

Gunny Green
02-25-2009, 05:55 AM
Flat Bench
355X5, 375x5, 395x5, 415x5, 435x3

Incline Bench
4 sets of 325x5

Weighted Dips (all 45lb plates)
90x10, 135x8, 180x6, 225x4

Incline Skull Crushers
4x10

Lying Dbell Tri extensions (still nursing the right elbow)
45x10, 50x8, 55x6, 60x4


Pec Dec Flyes
4x10

Gunny Green
03-01-2009, 06:49 PM
Flat Bench
315x3 (8 sets), 340x6 (2 sec pause)

Decline Bench
315x5, 335x5, 355x5, 375x5, 395x5

Close Grip Bench
305x5, 325x5, 345x5, 365x3, 385x3

Straight Bar Tricep Pressdowns
4x10

V-Bar Pressdown
4x10

Flat DBell Presses
150x5, 150x8, 120x15

Eric Downey
03-02-2009, 11:27 PM
good training going on here

what up gunny?

Gunny Green
03-09-2009, 10:57 AM
Flat Bench
365X5, 385x5, 405x5, 425x5, 455x3

Incline Bench
4 sets of 330x5

Weighted Dips (all 45lb plates plus a 10lb plate)
100x10, 145x8, 190x6, 235x4

Incline Skull Crushers
4x10

Lying Dbell Tri extensions (still nursing the right elbow)
45x10, 50x8, 55x6, 60x4


Pec Dec Flyes
4x10

Ryan Celli
03-09-2009, 01:13 PM
Damn man, sorry to hear you still having trouble with that elbow!


Flat Bench
365X5, 385x5, 405x5, 425x5, 455x3

Incline Bench
4 sets of 330x5

Weighted Dips (all 45lb plates plus a 10lb plate)
100x10, 145x8, 190x6, 235x4

Incline Skull Crushers
4x10

Lying Dbell Tri extensions (still nursing the right elbow)
45x10, 50x8, 55x6, 60x4


Pec Dec Flyes
4x10

Gunny Green
03-13-2009, 01:32 PM
Flat Bench
340x3 (8 sets), 340x7 (2 sec pause)

Decline Bench
325x5, 345x5, 365x5, 385x5, 405x5

Close Grip Bench
315x5, 335x5, 365x5, 385x3, 405x3

V-Bar Pressdown
4x10

Flat DBell Presses
150x5, 150x8, 125x11

Gunny Green
03-13-2009, 01:33 PM
Damn man, sorry to hear you still having trouble with that elbow!

its gettin better brother, just takin it real slow.

Gunny Green
03-16-2009, 11:45 AM
Flat Bench
375X5, 395x5, 415x5, 435x5, 455x3

Incline Bench
4 sets of 330x5

Weighted Machine Dips
4x10

Incline Skull Crushers
4x10

Lying Dbell Tri extensions (still nursing the right elbow)
50x10, 55x8, 60x6, 65x4


Pec Dec Flyes
4x10

Gunny Green
03-24-2009, 08:22 PM
Flat Bench
370x3 (6 sets), 340x7 (1 sec pause)

Decline Bench
335x5, 355x5, 375x5, 395x5, 415x5

Close Grip Bench
335x5, 355x5, 375x5, 395x3, 415x2

V-Bar Pressdown
4x10


-----------------------------------------------------
Flat Bench
385X5, 405x5, 425x5, 455x3, 475x2

Incline Bench
4 sets of 330x5

Weighted Machine Dips
4x10

Flat bench Skull Crushers
4x10

Lying Dbell Tri extensions (still nursing the right elbow)
50x10, (4 sets)


Pec Dec Flyes
4x10

Gunny Green
03-26-2009, 01:09 PM
Flat Bench
355x3 (8 sets), 340x3 (3 sec pause)

Decline Bench
345x5, 365x5, 385x5, 405x5, 425x5

Close Grip Bench
345x5, 365x5, 385x3, 405x3, 425x2

V-Bar Pressdown
4x10

Reverse Pressdown
4x10

Gunny Green
04-01-2009, 08:25 PM
Flat Bench
395X5, 415x5, 435x3, 455x3, 475x2

Incline Bench
315x6, 340x4, 365x2

Weighted Machine Dips
4x10

Flat bench Skull Crushers
145x10, 155x8, 165x4, 175x2

Lying Dbell Tri extensions (no more pain)
50x10, 55x8, 60x6, 65x4


Pec Dec Flyes
4x10

-----------------------------------------------------------------
Flat Bench
380x3 (6 sets), 340x4 (3 sec pause)

Decline Bench
365x5, 385x5, 405x5, 425x5, 445x5

Close Grip Bench
365x5, 385x3, 405x3, 425x3, 455x2

V-Bar Pressdown
4x10

straight bar Pressdown
4x10

Gunny Green
04-04-2009, 02:11 PM
Flat Bench
405X5, 425x5, 445x3, 465x3, 485x2

Incline Bench
325x6, 350x4, 375x2

Weighted Machine Dips
4x10

Flat bench Skull Crushers
155x10, 165x8, 175x6, 180x4

Lying Dbell Tri extensions (no more pain)
55x10, 60x6, 65x4, 70x4


Pec Dec Flyes
4x10

Gunny Green
04-07-2009, 11:28 AM
Flat Bench
405x3 (6 sets), 370x6

Decline Bench
375x5, 3955x5, 415x5, 435x5, 455x3

Close Grip Bench
385x3, 405x3, 425x3, 445x2, 465x1

V-Bar Pressdown
4x10

Gunny Green
04-29-2009, 01:08 AM
Hey Guys!! Back in the Good Old USA!!! Training will commence again tomorrow. I feel good.

The Professor
04-29-2009, 05:04 AM
Thank God you are home safely! Man have we missed you. The meet this year is in Atlanta, GA. Wow, so much to talk about. I know you have a lot on your plate. We'll talk soon enough. Glad to have you home Marine. Brant

Ryano
04-29-2009, 12:14 PM
Hey Guys!! Back in the Good Old USA!!! Training will commence again tomorrow. I feel good.

Congrats on a successful tour Gunny. Glad you're back. We all appreciate the sacrafices you guys make for us. See you in Atlanta in July!

Cheese
04-30-2009, 12:42 AM
Welcome back Gunny!!! We are all glad you came back safe. DO WORK!!!

Gunny Green
05-04-2009, 10:23 PM
First workout back today after a week layoff.

Flat Bench
405x5, 425x5, 455x3, 475x2, 500x2

Incline Dumbell press
100x10 (3 sets)

Incline Skull Crushers
4x10

V-bar pressdowns
4x10

Pec Dec Machine
4x10

I will skip the USPF Military Nationals. I will do a USPF meet in August. I need time to find a training partner. I need to get in the shirt.

Gunny Green
05-09-2009, 09:57 PM
Flat Bench
405x3 (6 sets), 370x6

Decline Bench
375x5, 405x5, 455x3, 475x2

Close Grip Bench
345x5, 365x3, 385x3, 405x2, 425x2

V-Bar Pressdown
4x10

I did this work out this past Thursday. I was lazy about loggong it in. I took it easy this past week and will step it up next week.

Travis Bell
05-09-2009, 10:00 PM
Good stuff Gunny! Nice workout!

Gunny Green
05-28-2009, 07:29 PM
I know it has been awhile since i posted. I have taken some time off because of some work related issues. I will be back in the gym on tomorrow. I will not be back in a bench shirt for awhile. No training partners close by. So I am gonna stay on the raw band wagon until further notice and going back down to 220 or possibly 198. I would like to walk around at 200 pounds. So that is my goal. So as of today the diet starts. Current weight - 218 pounds.

Cheese
05-30-2009, 03:13 AM
Gunny,
When you get your weight down to 200, are you going to try to break Macdonald's all time raw record of 562 @ 198? Good luck with the diet. Any kind of diets suck. LOL!!

Gunny Green
06-16-2009, 11:43 PM
Hey Cheese. The diet is going pretty good. I am down to 212 pounds. My workouts are on hold for a bit. i am just doing some maintianing now. Not going above 425. I am gonna take a good long rest. I am working out 3 times a week. Look for me to post some workouts in about two weeks. Thanks to all for the support. I talked to some guys at my gym and they wanna get in the shirt. So I wil be doing some shirt work and getting ready for a contest around mid-August.

Cheese
06-23-2009, 03:56 AM
Hey Gunny, glad to hear you are going to get back into the gym and the diet is going well. I am on a diet right now too and it sucks. I would not worry about Macdonald's all time raw records b/c all his records are "steroid records". It is good that you want to get back into a shirt. Have you ever considered lifting in the USAPL/IPF? It is all about single ply and drug tested and where you can compete against the rest of the world. I got a couple of drug free records that I looked up for myself but you can also maybe go after.
1. 198 Drug Free Raw Bench Press Record: Dennis Cieri - 525 lbs. @ 198
2. IPF 198 Bench Press Record: Yuji Watanabe - 649 lbs. @ 198
Just given you some options b/c it would be awesome to see you break these records. Do the damn thing!!!

Gunny Green
07-09-2009, 10:44 PM
It was good to get back in the gym yesterday. I had a good work out and am very sore.

Flat Bench Press - 320x5, 340x5, 360x5, 380x5, 400x5
Incline Bench - 275x6, 300x4, 325x2
Pec Dec Flyes - 4x10
Incline Skull Crushers - 120x10, 130x8, 140x6, 150x4
Lying Dumbell Tricep Extension - 30x10, 35x8, 40x6, 45x4
V-Bar Press Downs - 4x10

I took it real easy because I was off for a long time. I will pick up the intensity next week.

Here is todays workout -

Seated D-Bell Press - 3x8 (70lbs)
Bent-Over Rear Delt raises - 30x10, 35x8, 40x6, 45x4
Side D-bell lateral raises - 20x10, 25x8, 30x6, 35x4
B-Bell Shrugs - 225x10, 250x8, 275x6, 300x4, 275x6, 250x8, 225x10, 225x15
DBell Shrugs - 85x15, 85x15
B-Bell Curls - 3x10
Preacher Curls - 3x10

I am taking it light this week. I will get heavier. I just want to take it slow.

Cheese
07-11-2009, 06:40 AM
Hey Gunny, what is your bodyweight? Keep up the diet.

Gunny Green
08-16-2009, 10:58 AM
Sorry That I have not been posting. We have been busy the last few months. I moved the family out to Cali. And I am contemplating wrapping up my competitve bench press career. I do not have any dedicated training partners, so shirted benching is a wrap. The unit is slowing down on the taining so I will resume my posting. I am going back to how I trained 12 years ago. Posts will resume on 17 Aug.

Travis Bell
08-16-2009, 09:09 PM
You just moved out to Cali? Let me know where you are at. There is a TON of powerlifting out in Cali

I really hope you don't quit man. You're a very strong guy who has left a ton on the platform yet, but I do understand how frustrating it can get sometimes.

SGT ROCK
08-30-2009, 09:13 AM
Best raw bencher at that weight on this forum, probably the best from 220 through the 275s. We are talking weekly about his NON retirement. When you can outbench the majority of the 275's raw, its not time to go.

Semper Fi