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muscle_g
02-22-2009, 08:46 AM
Hello everyone my name is George. I'm currently training for an APF meet on April 4th in Columbia, SC. My training schedule goes as follows

Mon- Squats(or Box Squats)
Tue- Bench
Wed- Accessory
Thu- Deadlifts(or Rack Pulls)
Fri- Declines

Goals for meet are
SQ- 600-610
BP- 390-400
DL- 500-510
1500+ total
in the 220's

muscle_g
02-22-2009, 08:52 AM
Here's week 3 of my training

Monday 2/16/09 Squats(WK 3)

Treadmill- 5mins

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 50x20, 65x20

Box Squats(legal depth)
45x5
135x5
225x3
275x2
315x1
365x2(Briefs, Belt)
405x2(Briefs, Belt)
445x2(Briefs, Belt) PR for box squat doubles
Trying out my new 2ply Briefs and they are TIGHT!!!

Close-Stance High-Bar Squats
225x5
245x5
265x3
no gear

Hyper Extensions(with Ez-Curl Bar)
40x8x2(+ 2 reps with BW)
20x10x2
These really killed my Hamstrings and Lower Back. I love em

Band Leg Curls(w/mini-band)
12x2(2 legged)
12x2(1 legged)

Seated Calf Raises
80x20x3(2 legged)
45x20x2(1 legged)

Standing Cable Crunches
80x12
100x12
120x12
140x12
Side Cable Crunches
110x15
120x15
130x15

(Good workout, squats are doing really great so far during this cycle. I really feel that I will hit a squat PR at this meet.)


Tuesday 2/17/09 Bench(WK 3)

Treadmill- 5mins

Warm-Up
Standing Rotators: 3x12, 5x12
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15
Pull Downs: 80x12, 90x12

Bench Press
45x10
95x8
135x5
185x3
225x2
260x5
260x5
240x7
I was 1 rep short on all my working sets

Lying DB Extensions
35x12
40x12
45x4(+ 2 reps)

Nautilus Compound Rows
200x12
220x12
240x12
DB Shrugs(static hold)
50x12
55x12
60x12

Rear Delts on Pec-Dec
65x12
80x12
95x12

Hammer Curls
25x12
30x12
35x12

(Had a pretty good workout, all bench sets felt strong despite not getting all my reps.)


Wednesday I didn't get in my Accessory work because I had some stuff I had to take care of

Thursday 2/19/09 Deadlifts(WK 3)

Treadmill- 5mins

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 50x25, 65x25
Pull Downs: 80x12, 90x12

Rack Pulls/Pin #1(mid-shin level)- Sumo
135x5
225x5
315x3
365x1
405x1
455x1(Briefs, Belt)
475x1(Briefs, Belt)
500x1(Briefs, Belt) 55lbs PR at this heigth!!
315+ mini-band 3, 4 sets(2 sets sumo, 2 sets conventional) no gear, just belt

Zercher Squats(w/SSB)
125x6x3

1-Legged Seated Leg Curls
65x12
80x12
95x12
each leg
1-Legged Leg Extensions
65x12
80x12
95x12
each leg

Adducter/Abducter Machine
100x20x2(both in & out)

Calf Presses(on Leg Press)
225x20x3(2 legged)
135x20x2(1 legged)

Side Cable Bends
100x15
110x15
120x15
Seated Crunch Machine
100x20
120x20
140x20

(Very good workout tonight, everything is feeling nice and strong.)


Friday 2/20/09 Declines(WK 3)

Treadmill- 5mins

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

Decline Press(pinky's on ring)
45x10
95x8
135x5
185x3
225x2
275x1
300x6
305x6
280x8

Reverse-Grip Pulldowns
110x12
130x12
150x12

Rear Delts on Pec-Dec
65x12
80x12
95x12
Seated Side Raises
5lbs DB's 3 sets of 25

One-Arm Tricep Pressdowns
40x12
50x12
60x12
each arm
One-Arm Machine Curls
50x12
65x12
80x12
each arm

Nautilus 4-Way Neck Machine
25x20x2
all 4 sides

(Good workout, all decline sets felt strong. I will move the weight up a little bit next week.)

muscle_g
02-23-2009, 07:01 PM
Monday 2/23/09 Squats(WK 4)

Treadmill- 5mins

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 50x25, 65x25

Reverse-Band Box Squats(legal depth)
45x5
135x5
225x3
315x1
365x1 added bands here
405x1
455x1(Belt)
455x1(Z-suit/straps down, Belt)
495x1(Z-suit/straps down, Belt)
525x1(Z-suit/straps down, Belt) I think this is a PR using this suit(I've had this suit for 9yrs lol)

no assistance work today, had to hurry so I could go buy my daughters birthday present

(Had an ok workout, walked out the house today and forgot my briefs. I was gonna squat in my new briefs and my Leviathan suit, soooo I had my old Z-Suit in the truck already so I just grabbed it and used it.)

muscle_g
02-24-2009, 06:52 PM
Tuesday 2/24/09 Bench(WK 4)

Treadmill- 5mins

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

Bench Press
45x10
95x8
135x5
185x3
225x2
255x1
275x1
295x1(DD shirt)
320x3(DD shirt)
330x3(DD shirt)
340x1(DD shirt) out of steam
Rack Lockouts(pinky on ring), took shirt off
275x3
295x3
315x3

Nautilus Compound Rows
160x12
180x12
200x12

Rear Delts on Pec-Dec
80x12
95x12
110x12

(That was it, bench sets felt strong. I was supposed to do 3 sets of 3 reps today but by the time I got to 340 I was gassed. It's just an endurance issue at this moment, the strength was there. I cut down on the assistance work today simply because I didn't even want to go to the gym today for some reason lol.)

muscle_g
02-25-2009, 08:18 PM
Wednesday 2/25/09 Accessory(WK 4)

Treadmill- 5mins

4-Way Neck Machine
35x20x2
all 4 sides

Seated Machine Crunches
100x20
110x20
120x20
Rotary Torso Machine
50x20
60x20
70x20
Nautilus Lower Back Machine
65x15
80x15
95x15

Adducter/Abducter Machine
100x20x2
both in & out

Shoulder Rotations(on Incline Bench)
3x15
5x15
8x15
both Int. & Ext.

Standing Calf Raises
50x20x3
Tibia Raises
30x20
40x20
50x20

Reverse DB Wrist Curls
15x20x3
Behind the Back BB Wrist Curls
65x20x3

(Good workout, everything was fats paced today. Workout took onlky about 45mins.)

muscle_g
02-26-2009, 07:10 PM
Thursday 2/26/09 Deadlifts(WK 4)

Treadmill- 5mins

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 50x25, 65x25
Pull Downs: 80x12, 90x12

Deadlifts- Sumo
135x5
225x5
315x3
365x1
405x1(Briefs, Belt)
455x1(Max DL suit/straps down, Briefs, Belt)
475x1(Max DL suit/straps up, Briefs, Belt) Sumo PR!!!

Good Mornings
135x5
225x5
315x3
365x1
405x1

(Very good workout today. Got a PR on deadlifts and this is the first time I have ever went this heavy with good mornings.)