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muscle_g
10-27-2009, 08:31 AM
Hello everyone, my name is George. I'm 27yrs old and I compete in the 220's. Right now I'm getting ready for the APF South Carolina Powerlifting/Bench Press Championships on Dec 5th in Columbia, SC. I'm on week 5 of my training cycle.

Goals are
615 SQ
380 BP
505 DL
1500 total

My training goes as follows
Mon- Squats
Tue- Bench
Wed- Accessory
Thu- Deadlifts
Fri- Declines

muscle_g
10-27-2009, 08:33 AM
Monday 10/26/09 Squats(WK 5)

Elliptical- 5mins

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

Squats
45x10
135x5
225x3
275x2
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
495x1(Leviathan suit/straps down, Briefs, Belt) didn't hit depth
565x1(Leviathan suit/straps up, Briefs, Belt, Knee Wraps) Planned Opener, very easy

Assistance Work
Leg Press 4x12, 2x15
Pull-Throughs 3x12
Adducter/Abducter Machine 2x20(both in & out)
Calf work
Ab work

(Good workout today, squat sets feel easy. The way 565 felt I really believe I will hit my goal of 615 if everything goes right on meet day.)

Coke
10-27-2009, 11:02 AM
Good luck as you compete...got some killer squats.

muscle_g
10-27-2009, 01:13 PM
Good luck as you compete...got some killer squats.

Thanks man, looking to hit a PR at this meet:)

muscle_g
10-27-2009, 06:34 PM
Tuesday 10/27/09 Bench(WK 5)

Exercise Bike- 5mins

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

Bench Press
45x10
95x8
135x5
185x3
225x2
275x1
295x1
315x3(DD shirt)
325x3(DD shirt)
335x3(DD shirt) 5lbs more than my planned opener:evillaugh:
Added 3 Board, took off shirt(POR grip)
275x3
295x3
Added 2 Board(POR grip)
275x2, 2 sets

Assistance Work
Incline Machine Press 2x12(elbow was hurting a little on these)
Lying DB Extensions 3x12
One-Arm DB Rows 4x12(each arm)
BB Shrugs(on smith) 3x12
Rear Delts(on cable machine) 3x12
Hammer Curls 3x12

(Very good workout, all bench sets felt very strong today. Elbow felt fine on benches but when I started doing the Incline machine presses it felt a little stiff feeling.)

Coke
10-28-2009, 10:09 AM
Wow, super benching - you are ahead of schedule, lol.

muscle_g
10-28-2009, 02:33 PM
Wednesday 10/28/09 Accessory(WK 5)

Elliptical- 5mins

Nautilus 4-Way Neck Machine 2x20(all 4 sides)
Seated Crunch Machine 3x20
Rotary Torso Machine 3x20
Nautilus Lower Back Machine 3x20
Shoulder Rotations(on cable machine) 2x20(Int. & Ext.)
Standing Calf Raises(on smith) 3x20
Reverse DB Wrist Curls 3x20

(Quick and easy workout, I love my accessory days because I really feel like it gives my body a break from all the heavy work.)

muscle_g
10-28-2009, 02:34 PM
Wow, super benching - you are ahead of schedule, lol.

Thank CoCoa, yea I'm really hoping all of this work pays off come meet day.

byronsru24
10-29-2009, 01:40 PM
good to see you over here man. FI is dead I think

muscle_g
10-30-2009, 05:32 AM
good to see you over here man. FI is dead I think


Yea I've been noticing that. Looks like alot more big time lifters over here anyways.

muscle_g
10-30-2009, 05:38 AM
Thursday 10/29/09 Deadlifts(WK 5)

Elliptical- 5mins

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

Rack Pulls(vs Quaded Mini's)- upper shin level
135 alot of sets and singles
205 alot of sets and singles
Done with both Sumo and Conv stances and different grips

(That was it, I wasn't really feeling it today and my back was fried after this so I didn't do any assistance work. I decided to work this exercise and it is alot harder than it looks!! Anyone know how much weight the quaded Mini's add at the top? Because it felt HEAVY!! lol)

Coke
10-30-2009, 09:02 AM
Nice job with the rack pulls and all man.

shutUpAndSquat
10-30-2009, 09:24 AM
Goals are
615 SQ
380 BP
505 DL

i think that if you manage to achieve a 615 squat you can lift far more than 505 in your deadlift. Why do you think you are going to stay so low? There is a reason?

Geometheus
10-30-2009, 01:45 PM
Good to see another new journal here! Keep it up :)

muscle_g
10-30-2009, 01:54 PM
i think that if you manage to achieve a 615 squat you can lift far more than 505 in your deadlift. Why do you think you are going to stay so low? There is a reason?

I squat in a suit, and in gear my squats are alot higher than my deadlifts

muscle_g
10-30-2009, 02:01 PM
Nice job with the rack pulls and all man.


Good to see another new journal here! Keep it up :)


Thanks guys :)

muscle_g
10-30-2009, 08:13 PM
Friday 10/30/09 Declines(WK 5)

No cardio today

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

Decline Press(POR grip)
45x10
95x8
135x5
185x3
225x2
275x1
325x6
330x5, didn't try a 6th rep
305x8

Lat Pulldowns
2x12
Hammer Curls
2x12

(That was it, this is the same weight and reps that I got last week. Soooo I will take a lighter week next week.)

muscle_g
10-31-2009, 02:01 PM
Outline for next week


Squats
For squats next week I will be working Reverse-Band Box Squats. This way I will be working on strength and speed out of the hole. I will probably work up to a heavy single or double

Bench
I will work in my shirt up to my planned opener. Then I will take a my planned 2nd attempt down to a 2 Board, then my planned 3rd attempt down to a 3 Board

Deadlifts
I will work up to my opener in full gear with a conventional stance, and then do 2 or 3 sets at a lighter weight with gear w/a sumo stance

Coke
11-01-2009, 11:34 AM
Nice plan to raise up in the next week or so bro.

muscle_g
11-01-2009, 05:36 PM
Thanks Coke:)

I forgot to post my diet and supplements that I use. I weighed 226 Friday and I need to get in the 220's(won't be hard to do lol) for my meet. When I go to make weigh in's the carb's will be cut down and I will be eating more higher fiber foods.

Meal 1
1/4 cup of egg whites
1 whole eggs
2 packets of Oatmeal or Grits
Banana or Apple

Meal 2
Chicken or Tuna salad
Wheat Crackers

Meal 3
Chicken, Beef, or Fish
Rice or Pasta
Vege's

Meal 4
Whey Protein shake
Oatmeal or Grits(whichever I didn't have at breakfast)


Meal 5
Beef or Chicken
Baked Poatatoe or Baked Sweet Poatatoe
Beans

Meal 6(optional)
Whey Protein shake
Banana or Apple

Supplements
Whey Protein
Creatine Monohydrate
Amino Acids
L Glutamine
Multi Vit/Min
Vit B complex
Vit C/E
Potassium
Zinc/Magnessium

muscle_g
11-02-2009, 06:08 PM
Monday 11/2/09 Squats(WK 6)

Elliptical- 5mins

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

Reverse-Band Box Squats(legal depth, Green bands)
45x10
135x5
225x3
275x2
315x1
365x1 added bands here
405x1
455x1(Briefs, Belt)
500x1(Briefs, Belt) PR in just Briefs
545x1(Leviathan suit/straps down, Briefs, Belt) previous PR
585x1(Leviathan suit/straps down, Briefs, Belt) 40lbs PR!!
600x1(Leviathan suit/straps down, Briefs, Belt) another PR!!!

Hack Squats
170x6
260x6
350x6

(That was it. Didn't do any assistance work, because squats pretty much wiped me out. All squat sets felt really strong today, got 2 PR's!! I started not to even go to the gym today because I felt extremly tired for some reason, but when I got there I started feeling better and better lol.)

Coke
11-03-2009, 10:41 AM
Dayum, that's a big day with the squats!!

muscle_g
11-03-2009, 06:08 PM
Tuesday 11/3/09 Bench(WK 6)

Recumbent Bike- 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
275x1
295x1
315x1(DD shirt)
330x1(DD shirt) Planned opener, Very easy
355x1(DD shirt) 2 Board
380x1(DD shirt) 3 Board

Assistance Work
Incline DB Press 3x15, 8, 8
Tricep Pushdowns 3x12
Nautilus Compound Rows 3x12
Face Pulls 3x12
Thick-Bar Curls 3x12

(Good workout, all bench sets felt strong. I think 330 is a good opener because I felt purdy tired from work today and still got it up very easy.)

Coke
11-04-2009, 08:39 AM
Exceptional training dude, really putting yourself on the mark for that meet.

muscle_g
11-04-2009, 02:21 PM
Exceptional training dude, really putting yourself on the mark for that meet.

Thanks Coke:)

muscle_g
11-04-2009, 02:23 PM
Didn't get in my Accessory workout today. Running low on gas and I'm broke, so I think I'll just rest up today and hit deadlift hard tomorrow.

muscle_g
11-05-2009, 07:01 PM
Thursday 11/5/09 Deadlifts(WK 6)

Elliptical- 5mins

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

Reverse-Band Deadlifts(green bands)- Conv
135x5
225x5
315x3
365x1 added bands here
405x1
455x1(Briefs, Belt)
495x1(Max DL suit/straps up, Briefs, Belt)
switched to a sumo stance
495x1(Max DL suit/straps up, Briefs, Belt)
545x1, hitched a little on this set so I'm not counting it, if not for the hitch this would have been a PR

(That was it, felt tired today so I didn't do any assistance work. I think all the heavy lifting is catching up with me, so I will probably take a deload week next week.)

Coke
11-06-2009, 06:51 AM
Big time pulling there bro.

muscle_g
11-06-2009, 08:28 AM
Big time pulling there bro.

Thanks Coke:)

muscle_g
11-06-2009, 07:17 PM
Friday 11/6/09 Declines(WK 6)

no cardio today

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

Decline Press(POR grip)
45x10
95x8
135x5
185x3
225x2
275x1
330x6 PR
335x6 another PR
310x8 an 8 rep PR

Assistance Work
DB Shoulder Press 3x10
V-Bar Pulldowns 3x12, 12, 9
Rear Delts on Pec-Dec 3x12
Seated Side Raises 3x12
One-Arm Overhead DB Extensions 3x12(each arm)
One-Arm DB Preacher Curls 3x12(each arm)

(Good workout. Still feeling pretty tired and sluggish, but I still keep hitting PR's in my training. I will deload next week, because I don't want to end up overtrained this close to the meet.)

muscle_g
11-09-2009, 07:19 PM
Monday 11/9/09 Squats(WK 7)

Recumbent Bike- 5mins

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

Squats
45x10
135x5
225x3
275x2
315x1
365x2(Briefs, Belt)
385x2(Briefs, Belt)
405x2(Briefs, Belt)
my 3 work sets were done with a slight pause at the bottom

Assistance Work
Leg Press 4x12
Pull-Throughs(on cable) 3x12
Adducter/Abducter Machine 2x20(both in & out)
Calf work
Ab work

(That was it, pretty good workout. It felt good to not go so heavy today lol.)

Coke
11-09-2009, 08:36 PM
Good job with the squats, decline presses, and assistance work man.

muscle_g
11-10-2009, 01:40 PM
Good job with the squats, decline presses, and assistance work man.

Thanks coke:ninja:

muscle_g
11-10-2009, 06:14 PM
Tuesday 11/10/09 Bench(WK 7)

Elliptical- 5mins

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

Bench Press
45x10
95x8
135x5
185x3
225x2
255x6
260x6
235x8, last rep paused

Assistance Work
Incline Machine Presses 2x20, 15
Lying Ez-Bar Tricep Extensions 3x12, 10, 8
One-Arm DB Rows 4x12(each arm)
Rear Delts on Cable machine 3x12
Williams Shrugs 3x12
Thick-Bar Curls 3x12

(Good workout, bench sets felt strong. Just a raw day.)

muscle_g
11-12-2009, 03:19 AM
Wednesday 11/11/09 Accessory(WK 7)

Treadmill- 5mins

Nautilus 4-Way Neck Machine 2x20(all 4 sides)
Seated Crunch Machine 3x20
Rotary Torso Machine 3x20
Hanging Knee-Ups 2x15
Nautilus Lower Back Machine 3x20
Shoulder Rotations(on cable) 2x15(both Int. & Ext.)
Standing Calf Raises(on smith) 3x20
Reverse DB Wrist Curls 3x20

(Good quick workout. My daughters(5 & 7yrs old) both did a small full body workout, and jogged 6 times around the track today. I believe my oldest daughter is wanting to get into working out, she already asked me what time we were working out tomorrow lol.)

Coke
11-12-2009, 09:52 AM
Nice back-to-back sessions.

muscle_g
11-12-2009, 06:34 PM
Thursday 11/12/09 Deadlifts(WK 7)

Recumbent Bike- 5mins

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

Deadlifts- Sumo
135x5
225x5
315x3
365x3
405x2(Briefs, Belt)
455x1(Briefs, Belt) planned opener
480x missed, I believe if I was in my suit I would have gotten this. Oh well just to heavy today

Assistance Work
Sumo Stiff-Legged DL's 3x5
BB Hip Thrusts 3x10
1-Legged Seated Leg Curls 3x12(each leg)

(That was it. Didn't get to do any ab or calf work tonight, just didn't have time.)

muscle_g
11-13-2009, 04:51 PM
Didn't go do declines today. Cut my finger at work today, came home from work in a *****ed up mood also, argueing with the wife all day and just didn't feel like hitting the gym.

muscle_g
11-15-2009, 10:44 AM
I really think I did a smart thing with taking off from Friday's workout. Because I have been feeling really drained this weekend. I will be back into the swing of things next week.

Next week will be my last heavy Bench and Dead workout, I'm thinking of maybe lowering my deadlift opener but we will see how things go. Then the following Monday I will work up to my squat opener and maybe 2nd attempt with the reverse bands, Bench opener, and then some Rack Pulls on deadlift day, then rest up and make weight for the BIG DAY!

muscle_g
11-16-2009, 07:12 PM
Monday 11/16/09 Squats(WK 8)

Elliptical- 5mins

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

Box Squats(legal depth)
45x10
135x5
225x3
275x2
315x1
365x missed, when I came off the box I shot up so fast that I lost my balance at the top and fell back down on the box and jarred my back
365x1(Briefs, Belt)
405x1(Briefs, Belt)
495x missed, on the way up my wife was spotting me and touched me on my upper back and it caused me to fold over
495x1(Leviathan suit/straps down, Briefs, Belt)

(That was it, very unproductive day. Everything was feeling heavy and I was also having stability issues for some reason.)

wimarine88
11-16-2009, 07:46 PM
Excellent pulling and squats, keep up the good work!

Coke
11-16-2009, 08:17 PM
Excellent pulling and squats...

No kidding, doing great all around.

muscle_g
11-17-2009, 03:24 AM
Excellent pulling and squats, keep up the good work!


No kidding, doing great all around.

Thanks guys:D, I've got this week and next week to train and then it's show time!!

muscle_g
11-17-2009, 06:06 PM
Tuesday 11/16/09 Bench(WK 8)

Recumbent Bike- 5mins

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

Bench Press
45x10
95x8
135x5
185x3
225x2
275x1
295x1
315x1(DD shirt) didn't touch
330x1(DD shirt) planned opener
355x1(DD shirt) 2 Board
380x1(DD shirt) 3 Board
330x2(DD shirt) to chest

Assistance Work
Incline DB Press 2x12
Tricep Pushdowns 3x12
T-Bar Rows 5x12
DB Shrugs(static hold) 3x12
Face Pulls 3x12
Ez-Bar Curls 3x12

(That was it, I still wasn't feeling 100% tonight, but all of my planned weights flew up easy regardless:D)

muscle_g
11-18-2009, 04:47 PM
Wednesday 11/18/09 Accessory(WK 8)

Treadmill- 5mins

Nautilus 4-Way Neck Machine 2x20
Seated Crunch Machine 3x20
Nautilus Lower Back Machine 3x20
Shoulder Rotations(on Cable) 2x15(both Int & Ext)
Tibia Raises 3x20
Reverse DB Wrist Curls 3x20

Sauna- 15mins

(That was it, nice fast paced workout.)

muscle_g
11-19-2009, 05:53 PM
Thursday 11/19/09 Deadlifts(WK 8)

Recumbent Bike- 5mins

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 35x25, 50x25
Pulldowns: 80x12, 90x12

Deadlifts- Sumo
135x5
225x5
315x3
365x1(Briefs)
405x1(Max DL suit/straps down, Briefs, Belt)
455x1(Max DL suit/straps up, Briefs, Belt)planned Opener, easy
480x1(Max DL suit/straps up, Briefs, Belt) sumo PR!! this is my planned 2nd attempt and also my previous conv. stance PR. And it felt alot easier with sumo than it did with the conventional stance

Assistance Work
Sumo Stiff-Legged DL's 2x5
DB Lunges 3x6(each leg)
1-Legged Leg Curls 3x12(each leg)
Calf work
Ab work

(Very good workout, I deadlifted 480 about 4yrs ago at a meet for a 3rd attempt with a conventional stance. Ever since that meet I haven't been able to go heavy like that for some reason. I think alot of it was due to overtraining my lower back by going heavy with a conventional stance every single week in and week out. I switched to a sumo stance and everything seemed to start to pull togeather with deadlifts. With sumo I still feel it in my lower back but not near as much with conventional and I feel it alot in my hips, hamstrings, and upper back. It started getting stronger and slowly building back up. The way it felt tonight I am gonna pull 500+!!!!!)

Coke
11-19-2009, 06:14 PM
Been going at it everyday, props.

muscle_g
11-19-2009, 06:21 PM
Been going at it everyday, props.

Thanks Coke. Yea I usually workout Mon-Fri and take the weekends off, works for me lol

muscle_g
11-20-2009, 03:18 PM
Friday 11/20/09 Declines(WK 8)

Elliptical- 5mins

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

Decline Press(POR grip)
45x10
95x8
135x5
185x3
225x2
275x1
315x6, 2 sets(last rep paused)
295x8

Assistance Work
DB Shoulder Press 2x10
V-Bar Pulldowns 3x12
Seated Rear Delt Raises 3x12
Side Raises 3x12
One-Arm Pushdowns 3x12(each arm)
One-Arm Machine Curls 3x12(each arm)

(Good workout, all decline sets were very strong.)

Coke
11-21-2009, 07:17 AM
Solid decline presses and all dude.

muscle_g
11-23-2009, 05:58 PM
Monday 11/23/09 Squats(WK 9)

Recumbent Bike- 5mins

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

Squats
45x10
135x5
225x3
275x2
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
495x1(Leviathan suit/straps down, Briefs, Belt) a little high
565x1(Leviathan suit/straps up, Briefs, Belt, Knee Wraps) Planned opener, the hardest thing about this squat was the unracking, walking it out, getting set up and then walking it back in

Assistance Work
Leg Press 3x12
Pull-Throughs(w/2 mini bands) 2x12
Adducter/Abducter Machine 2x20(both in & out)
Calf work
Ab work

(This is my last squat workout. My opener felt easy going down and up, but walking it out in the suit is hard as crap I feel I will get 600+ at the meet.)

Coke
11-23-2009, 06:40 PM
Super day with the squats bro.

muscle_g
11-24-2009, 05:51 PM
Super day with the squats bro.
Thanks Coke


Tuesday 11/24/09 Bench(WK 9)

Elliptical- 5mins

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

Bench Press
45x10
95x8
135x5
185x3
225x2
275x1
295x1
315x1(DD shirt)
330x1(DD shirt) planned opener
330x3(DD shirt)

Assistance Work
Incline Machine Press 2x20
Lying DB Extensions 3x12
One-Arm DB Rows 3x12(each arm)
BB Shrugs 3x12
Rear Delts(on cable) 3x12
Hammer Curls 3x12

(That was it, good workout. My bench opner is feeling nice and easy.)

Coke
11-25-2009, 12:22 AM
Way to be handling business before heading into the meet.

muscle_g
11-25-2009, 05:45 PM
Wednesday 11/25/09 Accessory(WK 9)

Treadmill- 5mins

4-Way Neck Machine 2x20(all 4 sides)
Seated Crunch Machine 2x20
Rotary Torso Machine 3x20
Nautilus Lower Back Machine 3x20
Shoulder Rotations(on cable) 2x15(both Int. & Ext.)
Standing Calf Raises(on smith) 3x20
One-Arm DB Wrist Curls 3x20(each arm)

Sauna- 15mins

(Good quick workout. My bodyweight was at 226.8 tonight, so I don't have to aweful much to cut next week lol. To all that's reading this Happy Thanksgiving.)

muscle_g
11-26-2009, 08:12 AM
Thursday 11/26/09 Deadlifts(WK 9)

Recumbent Bike- 5mins

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

Rack Pulls- Conv(knee heigth)
135x5
225x5
315x5
365x3
405x3
455x1 planned opener, felt easy

Assistance Work
Good Mornings 3x8
BB Step-Up's 3x6(each leg)
1-Legged Seated Leg Curls 3x12(each leg)
Calf work
Ab work

(Good workout, and again Happy Thanksgiving everyone.)

Coke
11-26-2009, 10:56 PM
Fine rack pulls and all dude.

muscle_g
11-27-2009, 03:08 PM
Fine rack pulls and all dude.

Thanks coke:)



Friday 11/27/09 Declines(WK 9)

Decline Press(POR grip)
45x10
95x8
135x5
185x3
225x2
275x1
295x1
225x6, 2 sets
135x8, 2 sets

(That was it, the gym was closed today and I had to workout at my house. My bench is a Marcy Wal-Mart bench and it was feeling very akward trying to decline on it, so I didn't go very heavy.)

muscle_g
11-29-2009, 08:09 AM
Well training is over and the way my training cycle has gone I am looking to hitting some good meet PR's. Next week I wll be just resting up and trying to make my weight class. I'm around 227-228 and I want to be 218-220 by Friday's weigh In's, so I don't have alot of weight to cut. I will keep everyone updated next week to see how I progress.

Wish me luck!!!

Coke
11-29-2009, 11:13 AM
Best of luck next weekend bro...you have worked hard and should do great.

muscle_g
11-29-2009, 02:38 PM
Best of luck next weekend bro...you have worked hard and should do great.

Thanks Coke:) I'll let you know how it goes next weekend.

muscle_g
12-04-2009, 04:01 PM
Weigh In's went great! I made the 220's, I weighed in at 219.6

My Openers are gonna be
555 SQ(I lowered my planned opener because my legs have been feeling Ugh!! all week)
330 BP
455 DL

I'm hoping to end the day off with a 1490-1500 total

Travis Mash is also gonna be there competeing, which I think is really cool! He will be competing in the Raw 220's.

WillKuenzel
12-05-2009, 08:49 PM
Hey George! It was good to see you again. You had a good meet. What did you end up with?

muscle_g
12-06-2009, 06:10 PM
Hey George! It was good to see you again. You had a good meet. What did you end up with?

Hey man, I'm trying to remember who you are? lol

Squats
1st- 555 went up good, 3 whites
2nd- 580 3 whites, a little harder than my 1st attempt
3rd- 600 missed, just didn't have the leg strength today

Bench(this went totally wrong)
1st- 330 came up easy, but my ass came off the bench so I missed it
2nd- 330 got it 3 whites
3rd- 355 like my 1st it came up easy but my ass came off the bench again, so I missed this

Deadlifts
1st- 455 3 whites felt pretty easy
2nd- 480 3 whites, this is my previous PR and I'm happy to be hitting this much weight after about 4yrs of trying to figure out my deadlifts again
3rd- 505, missed, I was pretty burnt by the time my 3rd attempt came around and I was mainly just ready to get everything over with

1390 total
Placed 2nd in the Open 220's

Things didn't go as planned and I didn't hit any PR's, but this gives me something to work on for the next meet that comes around

WillKuenzel
12-06-2009, 06:26 PM
LOL, no worries. I was the other guy in the open 220's. I didn't hit any PR's either. It was a long day. It moved quick but with big flights I felt like I cooled off more than I normally would have. Hopefully I'll see you at the next SC meet.

muscle_g
12-06-2009, 06:46 PM
LOL, no worries. I was the other guy in the open 220's. I didn't hit any PR's either. It was a long day. It moved quick but with big flights I felt like I cooled off more than I normally would have. Hopefully I'll see you at the next SC meet.

Ahh ok I remember you now lol:hello: Yea I felt cooled off between attempts to because there were so many lifters, but I had a great time none the less!! Yea man if nothing happens I should be there. Also you got any tips you can give me on bench and dead's lol?

muscle_g
12-08-2009, 03:22 PM
Taking this week off from training. Just want some rest and not really motivated at the moment

muscle_g
12-14-2009, 07:08 PM
Monday 12/14/09 Squats(WK 1)

Squats
45x10
135x5
185x5
225x5
275x5
295x5

Leg Press
285x12
485x12
685x12

Calf work
Ab work

(That was it, I was in a hurry and the gym was very busy today for some reason. I didn't even get to warm up on the machines or anything lol. I still had a good workout though. These next 6 weeks are gonna be nothing but raw rep work for squats since I won't be trying to peak them for a meet. This way I will be bale to focus on my bench and deadlifts.)

Coke
12-15-2009, 03:20 AM
Way to resume things in here after your fine placing at the meet last weekend.

muscle_g
12-15-2009, 03:45 AM
Way to resume things in here after your fine placing at the meet last weekend.

Thanks coke:)

muscle_g
12-15-2009, 04:40 PM
Tuesday 12/15/09 Bench(WK 1)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15
Pull Downs: 80x12, 100x12

Bench Press
45x10
95x8
135x5
185x3
225x2
245x6
250x6
225x8
Rack Lockout
135x3
225x3
275x2

Assistance Work
Hammer Incline Press 2x15
Lying DB Extensions 3x12
Chest-Supported Rows 3x12
Rear Delts on Pec-Dec 3x12
Hammer Curls 3x12

(That was it, I worked out at a different gym today and it was a nice change of pace. I had a good workout today, all bench sets felt nice and strong. Everything was feeling pumped.)

muscle_g
12-17-2009, 05:39 PM
Thursday 12/17/09 Deadlifts(WK 1)

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

Deadlifts- Conv
135x5
225x5
315x3
365x2
385x2
405x2
All sets done raw

Assistance Work
Suspended Good Mornings(off pins, reverse mini's) 3x5, 2x10
Pull-Throughs(on Cable) 2x12
1-Legged Leg Curls 3x10(each leg)

(That was it,just a light deadlift workout, still got a good muscle pump and everything though. Lower back and hamstrings are gonna be sore tomorrow. Didn't get in any calf or ab work, because they were still sore from Monday's workout.)

Coke
12-18-2009, 02:30 AM
Good job for both days man.

muscle_g
12-18-2009, 10:09 AM
Good job for both days man.

Thanks Coke, I'm pretty sore right now lol:strong:

muscle_g
12-18-2009, 03:22 PM
Friday 12/18/09 Declines(WK 1)

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

Decline Press(POR grip)
45x10
95x8
135x5
185x3
225x2
275x1
305x6
310x6
285x8

(That was it. I'm am trying the declines at a lower decline, about 1.5in lower than what I normally lift at. I find that the high decline isn't giving me the carry over that it once was so maybe at a lesser of a decline and get stronger at that angle I will start seeing the results again. The weights felt heavy today at this new angle and I am still sore, so I didn't do any assistance work. I probably shouldn't have even went this heavy today.)

Coke
12-19-2009, 10:37 PM
Must be nice, at least you can adjust the declines, ours is set at our gym.

muscle_g
12-20-2009, 07:04 AM
Must be nice, at least you can adjust the declines, ours is set at our gym.

Ours is a set decline, I put different height blocks under the end of the bench.

muscle_g
12-21-2009, 06:16 PM
Monday 12/21/09 SQ/DL(WK 2)

Warm-Up
Leg Extensions: 35x50
Seated Leg Curls: 50x50

Squats
45x10
135x5
225x5
275x5(Belt)
295x5(Belt)
315x5(Belt)
all sets done raw

Reverse-Band Deadlifts(average bands)- Sumo
135x3
225x3
315x3 added bands here
405x2
455x1(Briefs, Belt)
495x1(Briefs, Belt)
545x missed, this would have been a PR
495x1, 2 sets(Max DL suit/straps up, Briefs, Belt)

Assistance Work
Hack Squats 3x6
Hyper Extensions 2x15

(That was it. The gym is closes early on Christmas Eve this week and I want get off work in time to make it there to deadlift so I combined the 2 workouts today. Gym is also closed Friday for Christmas so Wednesday will probably be my last workout for the week.)

muscle_g
12-22-2009, 06:07 PM
Tuesday 12/22/09 Bench(WK 2)

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

Bench Press
45x10
95x8
135x5
185x3
225x2
275x1
295x1
310x3(DD shirt)
320x3(DD shirt)
330x3(DD shirt)
Added 3 Board, took off shirt(POR Grip)
275x5
295x3
Added 2 Board
245x5
265x5

Assistance Work
Incline BB Press(on Smith) 2x15
Rope Tricep Pushdowns 3x12
One-Arm DB Rows 3x12(each arm)
DB Shrugs(static hold) 3x12
Rear Delts(on cable Mach.) 3x12
Wrsit Roller 2 sets(in each direction)

(Good workout tonight, all bench sets felt really strong today.Ihope this keeps up so I can HOPEFULLY hit a PR bench lol.)

Geometheus
12-22-2009, 08:04 PM
Real nice bench work today... crazy volume!!! :bow:

muscle_g
12-23-2009, 04:43 PM
Real nice bench work today... crazy volume!!! :bow:

Thanks Man:)

Wednesday 12/23/09 Accessory(WK 2)

Nautilus 4-Way Neck Machine 2x20(all 4 sides)
Hanging Knee-Ups 3x15
Decline Crunches 2x10
Standing BB Calf Raises(on Smith) 3x20
Tibia Raises 3x20
Reverse Thick-Bar Wrist Curls 3x20
Grip Machine 2x20(each hand)

(Good workout today, this will be my last workout this week. The gym closes at 2:00pm tomorrow and I have to work so I won't be able to make it to the gym. Be back at it hard Monday:thumbup:)

muscle_g
12-27-2009, 09:37 AM
Next week I'll be getting a membership at another gym. I will not cancell my membership at the YMCA, because I will still be doing my lower body workouts there. I will probably do alot of my upper body work at the other gym, unless it's a heavy shirted day for bench due to lack of spotters(it's a 24hr gym and usually there is only you and maybe 1 or 2 other people in there at the same time, so I want to be safe)

muscle_g
12-28-2009, 06:22 PM
Monday 12/28/09 Squats(WK 3)

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

Reverse-Band Squats(green bands)
45x10
135x5
225x5
315x5 added bands here
335x5
365x5(Belt)
385x5(Belt)
405x5(Belt, Knee Wraps)

after this I tried doing some deadlifts but that went like crap!! I will be doing them on Thursday by there self again from now on

Assistance Work
1-Legged Leg Press 3x12(each leg)
Pull-Throughs(on cables) 3x12
Adducter/Abducter Machine 2x20(both in & out)
Calf work
Ab work

(Had a pretty good squat workout today, almost puked after doing the 405 for 5 reps.)

Coke
12-29-2009, 12:09 PM
Fine squats and all man.

muscle_g
12-31-2009, 07:02 PM
Wednesday

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

Bench Press
45x10
95x8
135x5
185x3
225x2
275x1
315x1(DD shirt)
335x1, 2 sets(DD shirt) Planned opener

Speed Bench(against doubled mini's)
95x3, 6 sets(done with wide, med, close grips)

(Missed my normal tuesday's bench workout, so I made it up and lifted Wednesday. My bench sets felt off, hadn't ate or drank enough fluids and it showed. Not gonna be able to workout Friday so I also done some speed benches also.)

muscle_g
12-31-2009, 07:03 PM
Thursday 12/31/09 Deadlifts(WK 3)

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

Speed Deadlifts(standing on a 100lbs plate)- Conv
135x5
225x3
315x2, 6 sets(3 sets conv, 3 sets sumo)

Zercher Pin Squats(w/SSB)
155 3x5

Band Good Mornings(green band)
3x20

(That was it, still feeling tired. Deadlifts had good speed. The gym will be closed tomorrow so I this will be my last workout this week, will start back up come Monday.)

muscle_g
12-31-2009, 07:04 PM
My routine that I've been doing has worked out great for me this year, but working out 5 days in a row has been running me down into the ground and also also with the Holiday's. So I'm dropping my accessory day that I've been doing on Wednesday's in order to allow for more rest during the week. It will be a 2 on, 1 off, 2 on, 2 off routine, so starting Monday this is what my routine is gonna look like.

Mon- Squats
Tue- Bench
Thu- Deadlifts
Fri- Accessory

Coke
01-01-2010, 07:31 PM
Liking the 4-day plan and the back-to-back workouts George.

muscle_g
01-04-2010, 06:35 PM
Liking the 4-day plan and the back-to-back workouts George.

Thanks Coke:D




Monday 1/4/10 Squats(WK 1)

Treadmill- 5mins

Squats
45x10
135x5
225x5
275x5
295x5
315x5
225x3x3(close-stance, paused)

Leg Press
285x12
485x12
685x12
885x8
285x10, 2 sets(1 legged)

Cable Pull-Throughs
90x12
110x12
130x12
Adducter/Abducter Machine
100x20, 2 sets(both in & out)

Calf work
Ab work

(Had a ok workout today, I haven't been able to work out like I'm supposed to these last couple of weeks because of the holidays. Everything still felt good despite everything though.)

Coke
01-05-2010, 06:12 AM
Solid session throughout bro.

muscle_g
01-05-2010, 06:25 PM
Tuesday 1/5/10 Bench(WK 1)

Elliptical- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
240x6
245x6
225x8
Rack Lockouts
275x5
295x5
315x3

Decline DB Press
55x2x6

Seated Shoulder Press(on Smith)
140x2x6
Rear Delts(on Cable)
15x12
20x12
25x12
Seated Side Raises
10x12
12x12
15x12

Lying DB Tricep Extensions
25x12
30x12
35x7(burnt)
One-Arm Tricep Pushdowns
40x12
50x12
60x8
each arm

(Good workout, bench sets felt strong tonight. I already can't wait to get back into my gear lol.)

Coke
01-06-2010, 12:09 AM
Effort is looking good dude.

muscle_g
01-06-2010, 04:45 AM
Effort is looking good dude.

Thanks coke, just doing some raw work for now.

Geometheus
01-06-2010, 03:04 PM
My routine that I've been doing has worked out great for me this year, but working out 5 days in a row has been running me down into the ground and also also with the Holiday's. So I'm dropping my accessory day that I've been doing on Wednesday's in order to allow for more rest during the week. It will be a 2 on, 1 off, 2 on, 2 off routine, so starting Monday this is what my routine is gonna look like.

Mon- Squats
Tue- Bench
Thu- Deadlifts
Fri- Accessory

I like the way the new routine looks. You got to take recovery seriously too particularly when you are moving the weights and doing the volumes you are my friend :)

muscle_g
01-09-2010, 07:39 PM
I like the way the new routine looks. You got to take recovery seriously too particularly when you are moving the weights and doing the volumes you are my friend :)

Yea, I am finding that more rest is good:D I have always loved the higher volume training.



Saturday 1/9/10 Deadlifts(WK 1)

Speed Pulls
135x2x3
225x2x3
315x2x3
on each weight one set was conv stance and the 2nd was sumo stance

Zercher Pin Squats
135x5
185x5
225x5

Nuetral-Grip Pulldowns
100x12
120x12
140x12
T-Bar Rows(just weight on bar)
50x12
85x12
125x12
25x10, 2 sets (1 armed)
Williams Shrugs
50x3x12

Hammer Curls
25x12
30x12
35x12
One-Armed Concentration Curls
20x3x12(each arm)

Grip work

(Had an ok workout, haven't slep good in the last 3 nights and also I haven't eaten enough today. This isn't my normal deadlift day so I didn't go heavy since I've got to squat Monday.)

muscle_g
01-11-2010, 06:54 PM
Monday 1/10/10 Squats(WK 2)

Elliptical- 5mins

High-Box Squats(2in above depth)
45x10
135x5
225x5
315x5
365x5 added belt here
405x5
455x5 added knee wraps here, this is a raw 5 rep PR:)
225x5, 2 sets(close-stance, set box to depth here) no belt or wraps

Hack Squats
280x2x6

Band Good Mornings(green band)
2x15

Leg Curls
80x12
90x12
100x12
50x2x10(1 legged)

(That was it, squat sets felt nice and strong. I hit a 5 rep raw PR so that's good. Also I had to kinda rush through everything because I had to make it to a PTA meeting at my children's school, so I was not able to get in any ab or calf work.)

Geometheus
01-11-2010, 07:29 PM
Nice work on the 5 rep RAW PR!!! How much of a difference does the equipment make for you on reps? on weight?

muscle_g
01-11-2010, 08:19 PM
Nice work on the 5 rep RAW PR!!! How much of a difference does the equipment make for you on reps? on weight?

It's been a long time since I've squatted raw so I have no idea what my raw max is. With a little more raw training I think I might could get a full squat of 405-410 in just a belt and knee wraps. With a suit/briefs/wraps the most I have got in training was 600 and I have doubled 550-560.

Bench my raw PR is 310 and shirted PR is 385

Deadlifts sumo raw PR is around 440-445 and suited PR is 480

muscle_g
01-12-2010, 06:05 PM
Tuesday 1/12/10 Bench(WK 2)

Recumbent Bike- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
245x6
250x6
230x8
275x3 added reverse bands(green bands)
295x3
315x2

Incline DB Press
50x15
50x10

Face Pulls
90x12
110x12
130x12
V-Bar Pulldowns
100x12
120x12
140x12

Rope Tricep Pushdowns/Overhead Rope Curls
90x3x12
superstted

(That was it, was still feeling pretty tired from squats yesterday and I had to rush because the wife was wanting to govisit her uncle.)

Coke
01-13-2010, 06:39 AM
Doing great, nice benching and all...killer 455 x 5 squats.

muscle_g
01-14-2010, 06:06 PM
Doing great, nice benching and all...killer 455 x 5 squats.

Thanks coke:)




Thursday 1/14/10 DE SQ/DL(WK 2)

Treadmill- 5mins

Speed SSB Squats(against Green Bands)
115(+ Bands) 3, 10 sets

Speed Pulls(against 2 Mini's)
135x3
185x3
225x3

1-Legged Leg Press
285x12
305x12
325x12
each leg
1-Legged Leg Curls
50x12
60x12
70x12
each leg

Standing Calf Raises(this machine is heavy)
70x3x20

Standing Cable Crunches(facing weight stack)
100x12
120x12
140x12
160x12
facing away from weight stack
120x12
140x12
DB Side Bends
60x15
70x15
80x15
Nautilus Lower Back Machine
65x15
80x15
90x15

(Very good workout tonight, I really think the speed work is gonna help me with my lifts. The SSB is new to me and it's alot harder than a regular bar but I think it's really gonna help me out espeacially working it with the speed squats.)

Geometheus
01-14-2010, 07:15 PM
1-Legged Leg Press
285x12
305x12
325x12
each leg

Very nice 1-Legged Leg Press work, great volume!

muscle_g
01-15-2010, 06:25 AM
Very nice 1-Legged Leg Press work, great volume!

Thanks man:D

muscle_g
01-15-2010, 05:57 PM
Friday 1/15/10 DE Bench(WK 2)

Recumbent Bike- 5mins

Speed Bench(against doubled mini's)
100x3, 9 sets
3 sets with comp grip, 3 sets with med grip, 3 sets with close grip

Machine Shoulder Press
100x12
120x12
140x12
Reverse-Grip Pulldowns
100x12
120x12
140x12

Rear Delt Raises(on Incline bench)
10x12
15x12
20x12
Machine Side Raises
50x12
65x12
80x12

JM Press
65x3x6
BB Curls
65x3x8

4-Way Neck Machine
30x2x20
all 4 sides

(Good workout speed bench sets were really fast. I had my wife watch me on all sets.)

Geometheus
01-15-2010, 07:24 PM
4-Way Neck Machine
30x2x20
all 4 sides


I am so jealous of your 4-Way Neck Machine... I have only been a member of one gym over the past 10 years that had one and it was great

muscle_g
01-15-2010, 07:36 PM
I am so jealous of your 4-Way Neck Machine... I have only been a member of one gym over the past 10 years that had one and it was great

I love working my neck. I think having a big necl shows a sence of power and plus it just looks plain old AWESOME!! lol

Coke
01-15-2010, 09:07 PM
Nice job for both days George.

muscle_g
01-16-2010, 06:51 AM
Nice job for both days George.

Thanks alot Coke, I really want to get a good total this year.

muscle_g
01-16-2010, 04:10 PM
I know my original idea was Westside training, but I've been thinking. I was thinking of maybe just keeping a squat day and a deadlift day, and maybe just rearranging my original routine like this
Mon- Bench
Tue- Squat
Thu- Decline
Fri- Deadlifts

This way squatting heavy on Tuesday wouldn't be affecting my bench. Because I never feel like benching heavy on Tuesday after doing heavy squats on Monday. Recovery is what I'm after and also I really feel like the declines help my bench. With cutting out my assistance day on Wednesday's I feel like I get better recovery, and doing heavy Bench on Monday's and then squatting on Tuesday's will help with bringing my bench up. What do y'all think?

Coke
01-16-2010, 10:25 PM
Looks like a pretty good plan to me man, go for it.

muscle_g
01-18-2010, 06:26 PM
Monday 1/18/10 Bench

Elliptical- 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
250x6
255x6
235x8
didn't get to do any lockout work, the rack was occupied and my wife went to her cardio class so boards were out too

Flat DB Press
40x2x20
Incline Tate Presses
30x10
35x10
40x10

Nautilus Compound Rows
160x12
210x12
250x12
DB Shrugs(static hold)
60x12
80x12
100x12
Band Pull-Aparts(mini band)
3x15

Hammer Curls
25x12
30x12
35x12
Wrist Roller
3 sets(reverse and overhand grip)

(Very good workout, I think I'm gonna like doing bench on Monday's. Also I tried out the false grip today and it felt alot better on my wrists, maybe this helped with the pressing power. Because with this grip I felt it alot in the triceps.)

Coke
01-18-2010, 08:09 PM
My former training partner used to be digging false grips, glad they are working well for you.

Geometheus
01-19-2010, 12:17 PM
Good luck but be careful with that false grip. I have used it in the past but I didnt stick with it for more than a few months because it always made me too nervous:cry: Maybe that makes me a baby but I like my grip in between the weight and my trachea. Nice DB Shrugs.... do you ever work with BB Shrugs based on the reps you were doing I would think you could definitly put on some big weight that way.

muscle_g
01-19-2010, 06:14 PM
My former training partner used to be digging false grips, glad they are working well for you.


Good luck but be careful with that false grip. I have used it in the past but I didnt stick with it for more than a few months because it always made me too nervous:cry: Maybe that makes me a baby but I like my grip in between the weight and my trachea. Nice DB Shrugs.... do you ever work with BB Shrugs based on the reps you were doing I would think you could definitly put on some big weight that way.

The false grip is just something I'm playing around with for now. When I get into my heavy shirted work it'll be a different story, on what grip I will really end up using. I just felt that it was easier on my wrists.

muscle_g
01-19-2010, 06:14 PM
Tuesday 1/19/10 Squats

Treadmill- 5mins

Warm-Up
Leg Extensions: 35x25, 50x25
Leg Curls: 50x25, 60x25

Reverse-Band Squats(green bands)
45x10
135x5
225x5
315x5 added bands here
365x5
405x5(Belt)
425x5(Belt, Knee Wraps)

Leg Press
285x12
485x12
685x12

(That was it, squats felt good today. Got to the gym late so I didn't have time to get in any hip, calves, or Ab work in.)

Coke
01-19-2010, 08:21 PM
Leg session is ace bro.

muscle_g
01-21-2010, 05:53 PM
Thursday 1/21/10 Declines

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

Decline Press(POR grip)
45x10
95x8
135x5
185x3
225x2
275x1
315x6, 2 sets
295x7, missed 8th rep at lockout

Seated DB Shoulder Press
50x15
50x8
V-Bar Pulldowns
90x12
110x12
130x12

Rear Delt Raises(on Incline)
10x12
15x12
20x12
Side Raises
10x12
12x12
15x12

One-Arm Overhead Extensions
30x3x12(each arm)
One-Arm DB Preacher Curls
20x3x12(each arm)

Nautilus 4-Way Neck Machine
45x2x20(all 4 sides)

(Had a pretty good workout. I was surprised with my declines because I haven't done them in over a month.)

Geometheus
01-21-2010, 08:31 PM
Nice work on those declines!

muscle_g
01-22-2010, 02:55 PM
Friday 1/22/10 Deadlifts

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

Deadlifts- Conv
225x5
315x5
365x5
405x4

Zercher Squats(off Box, w/SSB)
155x5
205x5
245x5

DB Lunges
20x3x6(each leg)
supersetted w/
One-Arm Kettlebell Swings
20x3x10(each arm)

(That was it, I'm in a pretty pissed mood today so nothing much to talk about.)

Geometheus
01-22-2010, 07:31 PM
Being pissy must have helped out your deadlifts because that looks like real good volume for those weights!

muscle_g
01-23-2010, 08:26 AM
Being pissy must have helped out your deadlifts because that looks like real good volume for those weights!

Haha thanks man, I was hoping to hit 405 for a 5 rep PR but I missed my 5th rep right at the knees. Just ran out of gas I guess. Also this is the first time I have deadlifted since my meet back in December.

Coke
01-23-2010, 11:26 PM
Fine efforts overall dude.

muscle_g
01-25-2010, 05:41 PM
Monday 1/25/10 Bench

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
255x6
260x6
235x8
315x2, 3 sets(added Reverse-Bands here)

Incline BB Press
135x3x6
Cable Flyes
60x2x12

Machine Shoulder Press
100x12
120x12
140x12
Seated Side Raises
10x12
15x12
20x12

Lying Ez-Bar Extensions
70x3x10
Cable Tricep Kickbacks
15x3x12(each arm)

(That was it, gym was packed and everyone was doing Upper Body(it's Monday imagine that) couldn't hit any Upper Back work so I just done some exercises I hadn't done in awhile. I think for this reason that next week I will be back squatting on Monday's again.)

Coke
01-25-2010, 07:29 PM
Solid push day workout George.

muscle_g
01-27-2010, 07:02 PM
Solid push day workout George.

Thanks coke:)


Wednesday 1/27/10 SQ/DL

Exercise Bike- 5mins

Squats
45x10
135x5
225x5
275x3
315x3
335x1 added belt here
365x1 this might have been a little high

Reverse-Band Deficit DL's- Conv(standing on a 100lbs plate)
135x5
225x3
315x3 added bands here
405x1
455x1 added belt here, this is a PR for deficit DL's
495x1 another PR!!

1-Legged Leg Press
355x2x12(each leg)
SSB Good Mornings
135x2x10

Seated Calf Raises
85x3x20(2 legged)
45x2x20(1 legged)

Standing-Side Cable Crunches
100x15
120x15
140x15
Standing Cable Crunches(facing away from weight stack)
110x12
130x12
150x9
150x12 facing weight stack
170x12
190x12
Nautilus Lower Back Machine
80x15
95x15
110x15

(Squat workout didn't go so great, but my deadlifts went awesome!!! Had lots of energy today I think I'm liking the 3 day split.)

Coke
01-27-2010, 07:21 PM
Session is indeed very nice, including the squats.

Geometheus
01-28-2010, 10:02 AM
Reverse-Band Deficit DL's- Conv(standing on a 100lbs plate)
135x5
225x3
315x3 added bands here
405x1
455x1 added belt here, this is a PR for deficit DL's
495x1 another PR!!


VERY nice DL work! Good job on the new PR :clap:

muscle_g
01-29-2010, 08:48 AM
Session is indeed very nice, including the squats.


VERY nice DL work! Good job on the new PR :clap:

Thanks guys:)

muscle_g
01-29-2010, 08:48 AM
HAPPY BIRTHDAY to myself

I can't wait to celebrate with a badass Accessory workout this evening. After that me and the wife are gonna go out to eat and then off to the movies

Off Road
01-29-2010, 08:56 AM
Happy Birthday. Enjoy yourself tonight.

WillKuenzel
01-29-2010, 09:02 AM
Happy Birthday, dude! Have fun!

Coke
01-29-2010, 06:07 PM
Happy Birthday man, enjoy!!

:birthday:

muscle_g
01-29-2010, 09:28 PM
Happy Birthday. Enjoy yourself tonight.


Happy Birthday, dude! Have fun!


Happy Birthday man, enjoy!!

:birthday:

Thanks everyone:) we had a pretty good time tonight.

muscle_g
01-29-2010, 09:29 PM
Friday 1/29/10 Accessory

Recumbent Bike- 5mins

Wide-Grip Lat Pulldowns
100x12
120x12
140x12
160x8
One-Arm DB Rows
70x10
80x10
90x10
100x10
each arm

BB Shrugs(on Smith)
135x12
225x12
275x12
315x12
Rear Delts on Pec-Dec
80x12
95x12
110x12

Hammer Curls
20x12
25x12
30x12
One-Arm Machine Curls
50x3x12
each arm

(Good workout, back felt strong tonight. Had to rush through so I could make it to the movie so I didn't get in any Neck or forearm work.)

Geometheus
01-29-2010, 09:39 PM
Happy Birthday and way to still hit the gym before eating that cake and ice cream :)

muscle_g
01-30-2010, 09:51 AM
Happy Birthday and way to still hit the gym before eating that cake and ice cream :)

Haha thanks man, I'm trying to hit it hard.

muscle_g
01-30-2010, 09:51 AM
I've decided to get ready for the APF Battle of the Bad meet on April 17th it will be in Columbia, SC. Training for the meet will start on Feb 8th.

muscle_g
02-01-2010, 06:02 PM
Monday 2/1/10 Bench

Treadmill- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
260x6
265x5
240x7, missed 8th
225x2x3(close-grip)

Flat DB Press
50x2x10

DB Shoulder Press
40x12
45x12
DB Side Raises
10x12
12x12
15x12
Shoulder Rotations(on Cable)
5x2x15(both Int. & Ext.)

Overhead Ez-Bar Tricep Extensions
65x3x12
One-Arm Tricep Pushdowns
50x12
60x12
70x10
each arm

(Good workout, bench sets felt stronger than they did last week. Had to use a high bench today because the good one was taken. On the high bench when the bar is handed off to me I'm already out of position because I have to reach up so high to get to the bar. So despite that I still had a good workout.)

Coke
02-02-2010, 06:19 AM
Looks nice, props on the benching sets alone.

Geometheus
02-02-2010, 09:17 AM
I have never used a high bench so I dont know what you are talking about but it looks like you still did a great job, keep up the strong lifts!

muscle_g
02-02-2010, 01:17 PM
I have never used a high bench so I dont know what you are talking about but it looks like you still did a great job, keep up the strong lifts!

By high I mean the rack was to tall for my arms. I had to reach up further than I would on the good bench.

muscle_g
02-03-2010, 05:57 PM
Wednesday 2/3/10 SQ/DL

Elliptical- 5mins

Box Squats(legal depth)
45x10
135x5
225x3
275x3
315x1
335x1 added belt
365x1
385x1 added knee wraps, Raw PR for Box Squats!!!:ninja:

Deadlifts- Conv
135x3
225x3
315x1
405x1
455x1 added belt, Been along time since I've been able to work up to this weight raw, felt easy I believe I could have gotten 10 more pounds
475x missed at lockout, got to greedy I guess lol

DB Lunges
20x3x6(each leg)
Pull-Throughs(on cable)
100x12
120x12
140x12

Adducter/Abducter Machine
110x2x20(both in & out)

(Good workout today! Squats and deadlift sets felt strong, so I think this is a good way to end a raw training cycle. Next week starts my meet prep. Didn't have time for any calf or ab work because I had to go get my son out of the nursery.)

Coke
02-03-2010, 06:25 PM
Impressive new raw box squats PR.

muscle_g
02-04-2010, 03:25 AM
Impressive new raw box squats PR.

Thanks coke:)

Off Road
02-04-2010, 06:54 AM
Nice PR. Way to go.

muscle_g
02-05-2010, 06:33 AM
Nice PR. Way to go.

Thanks bro:)

muscle_g
02-05-2010, 04:56 PM
Friday 2/5/10 Accessory

Recumbent Bike- 5mins

V-Bar Pulldowns
90x12
110x12
130x12
150x6
Nautilus Compound Rows
160x12
210x12
230x12
90x2x12(one armed)each arm

DB Shrugs(static hold)
70x12
80x12
90x12
Rear Delts Raises(on Incline)
10x12
15x12
20x12

Nautilus 4-Way Neck Machine
30x2x20(all 4 sides)

Ez-Bar Curls
35x12
55x12
75x12
One-Arm DB Preacher Curls
15x12
20x12
25x12
each arm

Thick-Bar Wrist Curls
15x3x20(both reverse and regular) I just said the weight I had on the bar, it's the hollow thick bar

(Good workout, everything in my upper back, bi's, and forearms were really pumped.)

Coke
02-05-2010, 08:02 PM
Nice job dude, pumping it up.

muscle_g
02-07-2010, 03:06 PM
As y'all know tomorrow I start getting ready for the APF meet on April 17th.

Goals are
605-615 SQ
380-390 BP
505-515 DL
1490-1520 total
in the 220's

I'm getting my diet back on track tomorrow also it will look like this

Meal 1
3-4 eggs w/cheese
yogurt
and maybe some type of healthy cereal

Meal 2
Chicken or Tuna salad w/mayo
wheat crackers
or
1-2 Chicken or Tuna sandwiches on wheat bread

Meal 3
Grilled Chicken Breasts, Beef Patties, or Fish Fillets
Rice or Pasta
Vege's

Meal 4
Protein shake
Oatmeal or Grits

Meal 5
where ever we go to eat(Subway or Chinese Buffet) or whatever the wife cooks

1gal of water a day



also I'm starting back on my supplements
Whey Protein
L Glutamine, 10g a day
Creatine Monohydrate, 10g a day
and I will be taking my normal vitamins and minerals through out the day

muscle_g
02-08-2010, 05:55 PM
Monday 2/8/10 Bench(WK 1)

Didn't get to do my cardio warm-up

Bench Press
45x10, 2 sets
95x8
135x5
185x3
225x2
265x6
265x5, missed 6th rep
245x8
Rack Lockouts(POR grip)
275x3
295x1
315x1
335x stapeled to the pins:(
225x5(close-grip)

Incline DB Press
40x15
45x15
50x10

Machine Shoulder Press
100x12
120x12
140x12
Seated DB Side Raises
15x12
20x12
25x12
Shoulder Rotations(on Incline)
10x2x15(both Int. & Ext.)

Decline DB Tricep Extensions
20x12
25x12
30x12
35x10
One-Arm Cable Tricep Kickbacks
10x12
15x12
20x12
each arm

(Good workout today, considering I'm running off of about 4hrs of sleep. I will be in my shirt next week doing some heavy triples.)

Coke
02-09-2010, 07:43 AM
Way to work those push muscles bro, especially with just 4 hours of sleep.

muscle_g
02-09-2010, 03:00 PM
Thanks Coke, I popped me a Stacker 3 and I was good to go lol.

Geometheus
02-09-2010, 04:07 PM
Keep up the good work, you will get that 335 next time

muscle_g
02-10-2010, 06:58 PM
Keep up the good work, you will get that 335 next time

thanks man :)

muscle_g
02-10-2010, 06:59 PM
Wednesday 2/10/10 SQ/DL(WK 1)

Elliptical- 5mins

Squats
45x10
135x5
225x3
275x2
315x1
375x2(Briefs, Belt)
395x2(Briefs, Belt)
415x2(Briefs, Belt)

Rack Pulls- Conv(mid-shin level)
135x3
225x1
315x1
365x1
405x1
455x1 added belt here
475x1
495x1
I really focused on pushing my hips through on these

Leg Press
285x12
485x12
685x12
1-Legged Leg Curls
60x12
70x12
80x10
each leg

Calf Presses
245x3x20(2 legged)
135x2x20(1 legged)

Cable Side Bends
100x20
120x20
140x20
Ab Wheel
2 sets, I suck at these but they really work my stomach!!

(I had a very good workout tonight, squat and deadlift sets felt really strong. I felt really tired when I got to the gym, just real sleepy feeling and my sinuses has been bothering me. But when I got started today I just kept feeling better and better. Also it felt great to get back into some squat gear!!)

Coke
02-11-2010, 06:47 AM
Good job throughout George, props.

muscle_g
02-11-2010, 03:32 PM
Good job throughout George, props.

Thanks alot coke:)

muscle_g
02-12-2010, 05:12 PM
Friday 2/12/10 Accessory(WK 1)

Recumbent Bike- 5mins

Lat Pulldowns(alternating from front to behind the neck)
100x12
120x12
140x12
6 reps to the front and 6 reps behind the neck alternating on each rep
Seated Cable Rows
110x12
125x12
140x12
50x2x12(one armed) each arm

Williams Shrugs
140x12
160x12
180x12
Rear Delts(on Cables)
15x12
20x2x12

Nautilus 4-Way Neck Machine
25x2x20(all 4 sides)

Hammer Curls
25x12
30x12
35x12
One-Armed Machine Curls
50x12
65x12
80x12
each arm

Grip Machine
45x3x20(one handed) each hand

(Had a pretty good workout. It's been awhile since I've done seated rows and my low back was still fried from Wednesday's deadlifts so I decided to do these. I was really feeling them in my lower lats and I very seldom feel anything in the lower part of them. So I think I will keep these in my rotation.)

Coke
02-13-2010, 10:59 AM
Like the effort man...not too clear about the williams shrugs though, can you elaborate on 'em?

muscle_g
02-13-2010, 02:08 PM
Like the effort man...not too clear about the williams shrugs though, can you elaborate on 'em?

Williams Shrugs are like this, get on a row machine and instead of rowing just shrug the shoulder blades togeather. It works the lower part of the traps between the shoulder blades and also on bench it helps build the strength needed to pinch the shoulder togeather and stay tight on the bench.

muscle_g
02-15-2010, 06:43 PM
Monday 2/15/10 Bench(WK 2)

Treadmill- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
275x1
295x3(DD shirt)
305x3(DD shirt)
315x3(DD shirt)
Added 3 Board(POR grip, took off shirt)
275x2x3
Added 2 Board
255x2x3

Flat DB Press
50x2x10

DB Shoulder Press
40x3x12
Side Raises
10x12
15x12
20x12
Shoulder Rotations(on Cables)
5x2x15(both Int. & Ext.)

Overhead Seated Ez-Bar Tricep Extensions
65x12
75x10
85x8
One-Arm Tricep Pushdowns
40x3x12
each arm

(Had a pretty good workout. This is the first time I have been in my shirt in about 2 months, my wife said all my shirted sets looked easy and fast. Although I felt like I couldn't get set up right on the bench tonight.)

Geometheus
02-17-2010, 11:55 AM
Williams Shrugs are like this, get on a row machine and instead of rowing just shrug the shoulder blades togeather. It works the lower part of the traps between the shoulder blades and also on bench it helps build the strength needed to pinch the shoulder togeather and stay tight on the bench.

Thank you for the explanation I was also wondering what they were. Sounds interesting, I will have to check them out some time. Also nice shirt work after so many months away from it. I have friends who use shirts and say it really changes the movement so I am sure once you get back into it the numbers will go way up for you. Keep up the good work in here as always!

Coke
02-17-2010, 04:39 PM
Nice workout with the shirt dude.

muscle_g
02-17-2010, 07:10 PM
Thank you for the explanation I was also wondering what they were. Sounds interesting, I will have to check them out some time. Also nice shirt work after so many months away from it. I have friends who use shirts and say it really changes the movement so I am sure once you get back into it the numbers will go way up for you. Keep up the good work in here as always!


Nice workout with the shirt dude.


Thanks guys:)

muscle_g
02-17-2010, 07:11 PM
Wednesday 2/17/10 SQ/DL(WK 2)

Elliptical- 5mins

Box Squats(legal depth)
45x10
135x5
225x3
275x2
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
455x1(Leviathan suit/straps down, Briefs, Belt)
495x1(Leviathan suit/straps down, Briefs, Belt)

Reverse-Band Deadlifts- Conv(average bands)
135x3
225x1
315x1
365x1(Briefs, Belt) added bands here
405x1(Max DL suit/straps down, Briefs, Belt)
455x1(Max DL suit/straps up, Briefs, Belt)
495x1(Max DL suit/straps up, Briefs, Belt)
495x1(Max DL suit/straps up, Briefs, Belt) sumo stance

Seated Leg Curls
95x12
110x12
125x12
Adducter/Abducter
110x2x20(both In & Out)

Seated Calf Raises
85x3x20(2 legged)
35x2x20(1 legged)

(That was it, this is my first time back in my squat and deadlift gear since the meet I done back in December. The weight felt heavy on my back during squats, so I have to get my static strength back up. On deadlifts the sumo set went up alot faster and easier than the conventional set did. So with this workout I have figured out a few things to work on throughout the training cycle. Didn't get in any ab work today. They just got through from being sore, so I just let my stomach rest.)

Coke
02-18-2010, 06:27 AM
Looks good bro, see you're gearing up again.

muscle_g
02-18-2010, 04:50 PM
Looks good bro, see you're gearing up again.

Yea, I'm getting ready for a meet in April.

muscle_g
02-19-2010, 06:56 PM
Friday 2/19/10 Accessory(WK 2)

Recumbent Bike- 5mins

V-Bar Pulldowns
90x12
110x12
130x12
150x8
One-Arm DB Rows
60x10
70x10
80x10
90x10
each arm

Face Pulls
80x12
100x12
120x12
140x12
Wide-Grip Shrugdowns
100x12
120x12
140x12
160x12
Mini-Band Pull-Aparts
2x15

Nautilus 4-Way Neck Machine
25x2x15(all 4 sides)

Ez-Bar Preacher Curls
35x12
55x12
65x12
One-Arm Concentration Curls
15x12
20x12
25x12
each arm

DB Wrist Curls
Reverse
10x20
12x20
15x20
Overhand
15x20
20x20
25x20

(Had a alright workout. Been feeling tired all day. Went to the Chiropracter yesterday and got my neck, back, and hips ajusted, and everything was feeling kinda sore today. So I tried to do some movements that didn't tax my lower back and hips so much.)

Geometheus
02-20-2010, 07:38 PM
Been feeling tired all day. Went to the Chiropracter yesterday and got my neck, back, and hips ajusted, and everything was feeling kinda sore today. So I tried to do some movements that didn't tax my lower back and hips so much.)

How long you been seeing a Chiro for? I have used them before but I have mixed feelings and was curious as to your take on it for lifters?

muscle_g
02-20-2010, 08:55 PM
How long you been seeing a Chiro for? I have used them before but I have mixed feelings and was curious as to your take on it for lifters?

I've been going to the chiro for a little over a year now. I feel it helps with the back pain that comes with lifting. But I only go when I feel it's absolutely neccassery, like the other day when I went my neck all the way down to my hips had been bothering me. When he checked me he said my right hip was off a inch and a half making my left leg longer than my right one. He adjusted me and everything was back to normal after, I feel it really helps.

muscle_g
02-22-2010, 06:35 PM
Monday 2/22/10 Bench(WK 3)

Treadmill- 5mins

Reverse-Band Bench Press(average bands)
45x10
95x8
135x5
185x3
225x2
275x1
295x1(DD shirt)
315x1(DD shirt)
330x1(DD shirt) Planned opener for the meet
355x1(DD shirt) added bands here
380x1(DD shirt)
405x1(DD shirt) PR with the bands set at this heighth and it felt easy too! :D
I had the bands set up so that mid-way through the lift they would give very little to no tension

Incline DB Press
55x2x15

Machine Shoulder Press
80x12
90x12
100x12
Seated Side Raises
10x12
15x12
20x12
Shoulder Rotations
10x2x15(both Int. & Ext.)

Tricep Pushdowns(weight against Mini band)
70+Mini 3x12
Seated One-Arm Overhead DB Extensions
25x12
30x12
35x12
each arm

AB work

(Very good workout today, all bench sets felt really strong. I really think that benching once a week is really helping me.)

douglasoh5
02-22-2010, 07:14 PM
good **** lately man...you doinga meet sometime soon?

muscle_g
02-22-2010, 07:23 PM
Thanks Douglas:)
Yea getting ready for a APF meet on April 17th. How about you? You got anything coming up anytime soon?

Geometheus
02-22-2010, 08:09 PM
Yea getting ready for a APF meet on April 17th.
What numbers are you looking for at this meet? Good luck buddy!

Coke
02-23-2010, 07:21 AM
Fine pressing sets dude.

douglasoh5
02-23-2010, 07:43 AM
Im doing an spf meet the next weekend. Goodluck to you

muscle_g
02-23-2010, 06:01 PM
What numbers are you looking for at this meet? Good luck buddy!
I'd like to hit around a 1490-1500lbs total.


Fine pressing sets dude.
Thanks Coke:)


Im doing an spf meet the next weekend. Goodluck to you
And good luck to you too, hope you get a big total!!

douglasoh5
02-23-2010, 06:56 PM
thanks man. Im hoping for something HUGE lol well huge for me.

muscle_g
02-24-2010, 05:58 PM
thanks man. Im hoping for something HUGE lol well huge for me.

You'll do great buddy!!:evillaugh:







Wednesday 2/24/10 SQ/DL(WK 3)

Ellitpical- 5mins

Reverse-Band Squats(average bands)
45x10
135x5
225x3
275x2
315x1
365x1 added bands here
405x1
455x1(Briefs, Belt)
495x1(Briefs, Belt)
545x1(Leviathan suit/straps down, Briefs, Belt)
585x1(Leviathan suit/straps up, Briefs, Knee Wraps Belt)
no PR's here, I can tell my body is still trying to get used to heavy geared squats

Block Pulls(Upper Shin level)- Sumo
135x3
225x1
315x1
405x1
455x1(Briefs, Belt)
495x1(Max DL suit/straps up, Briefs, Belt)
515x1(Max DL suit/straps up, Briefs, Belt) I think this is a PR for Block Pulls!!
530x missed, my fingers got caught up in my suit slippers(yea shoulda just put on baby powder):clown:

1-Legged Leg Press
225x2x12(each leg)
Hyper Extensions(against green band)
BW(+ band)x2x12

(That was it, had a pretty good workout. I had to get my son from the gym nursery, so I didn't have time to get in any Ab or Calf work. My lifts right now are feeling strong, but my body is starting to let me know it's needing some rest. So next week I will be doing some deload work.)

Coke
02-24-2010, 07:46 PM
Over the top with those movements combined.

muscle_g
02-26-2010, 06:00 PM
Friday 2/26/10 Accessory(WK 3)

Stationary Bike- 5mins

Wide-Grip Pulldowns
100x12
120x12
140x12
Nautilus Compound Rows
200x3x12
70x2x12(one-armed) each arm

DB Shrugs
50x12
60x12
70x12
80x12
Lying Rear Delt Machine
25x12
30x12
35x12
25x2x12(one-armed) each arm

Hammer Curls
30x12
35x12
40x12
One-Arm Cable Curls
30x3x12
each arm

Grip Machine(one-handed)
25x3x25
each hand

(That was it, had a good pump going in the lats and upper back. I didn't do the neck machine today because the wife was rushing me:whip: Then we went to Wal-Mart and after I hit a chinese buffet:thumbup:)

Off Road
02-26-2010, 07:34 PM
Chinese buffets are a wonderful training strategy.

muscle_g
02-28-2010, 07:16 AM
Chinese buffets are a wonderful training strategy.

Yes they are:thumbup:

Geometheus
03-01-2010, 09:11 AM
I know you got that 1500lbs total in you! Go GET IT :clap:

muscle_g
03-01-2010, 05:43 PM
Monday 3/1/10 Bench(WK 4)

Treadmill- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
250x6
255x5, got off groove on the 6th rep
230x8
Rack Lockouts(thumb length away from smooth grip)
225x3
245x3
265x3

Flat DB Press
45x2x15

BB Shoulder Press(on Smith)
135x2x6
One-Arm Leaning Side Raises
20x3x12(each arm)
Shoulder Horn
3x12
5x12

Lying DB Tricep Extensions
30x12
35x12
40x6
One-Arm Cable Kickbacks
10x3x12
each arm

(That was it, just a quick raw workout. This will be the last week in this training cycle that I'll do Shoulder Presses, because my shoulders are killing me. I'll replace them with some light front raises or something.)

Off Road
03-01-2010, 06:34 PM
Excellent work. How high are your lockouts?

Coke
03-01-2010, 07:04 PM
Ace push day effort man.

muscle_g
03-02-2010, 03:11 AM
Excellent work. How high are your lockouts?

I set the bar up at about mid range. That's where my sticking point is.


Ace push day effort man.

Thanks coke:)

muscle_g
03-02-2010, 04:11 PM
Next week I am gonna start doing cardio 2-3 times a week, for 20-30mins on my off days. I want to get in better cardio condition and I mgith also throw in a little bit of light ab work on these days too.

muscle_g
03-03-2010, 05:51 PM
Wednesday 3/3/10 SQ/DL(WK 4)

Elliptical- 5mins

Squats
45x10
135x5
225x3
275x2
315x1
365x2(Briefs, Belt)
385x2(Briefs, Belt)
405x2(Briefs, Belt

Deadlifts- Conv
135x3
225x1
315x1
365x1(Briefs, Belt)
385x2(Briefs, Belt)
405x2(Briefs, Belt)
screw conventional stance, everything felt extremly heavy tonight for some reason. It's gonna be sumo from here on out. Hopefully my new Fusion suit will be in next week.

Leg Curls
80x12
90x12
100x12
50x2x12(1 legged)
Seated Calf Raises
90x3x20(2 legged)
45x2x20(1 legged)

(That was it, pretty *****ty workout tonight. Everything was feeling heavy.)

Coke
03-03-2010, 09:35 PM
Good deal on the new Fusion suit...fine session as usual guy.

muscle_g
03-04-2010, 03:21 PM
Good deal on the new Fusion suit...fine session as usual guy.

It didn't feel fine lol



My back has been feeling like ***** this past couple of weeks. Espaccily on squat and deadlift day. So I am changing my routine to this to give my back some relief

Mon- Squats
Wed- Bench
Fri- Deadlifts

Geometheus
03-04-2010, 10:42 PM
Good luck on the new split. To throw in my 2 cents whenever my back gives me grief I just make the belt tighter and leave it on for a while after I am done to give everything a chance to settle down before I take it off.

I know you have probably said it before but what body weight are you coming in at for your meet?

muscle_g
03-05-2010, 08:15 PM
Good luck on the new split. To throw in my 2 cents whenever my back gives me grief I just make the belt tighter and leave it on for a while after I am done to give everything a chance to settle down before I take it off.

I know you have probably said it before but what body weight are you coming in at for your meet?

Thanks man, I might just take a week or so off from deadlifts to let my lower back rest. I had planned on doing 2 weeks on and 1 week off for this training cycle, but I had a few good workouts and tried to do more weeks and ended up over working my low back. I weighed myself today and weighed right at 227, so probably will drop to the 220's. Or I might say screw it and just go 242's lol.




Friday 3/5/10 Accessory(WK 4)

Recumbent Bike- 5mins

Pulldowns(behind the neck)
90x12
110x12
130x12
Seated Cable Rows
110x12
125x12
140x12
50x2x12(one armed)

Rear Delt DB Raises(on Incline)
15x12
20x12
25x12
Nautilus 4-Way Neck Machine
30x2x20(all 4 sides)

DB Curls
20x12
25x12
30x12
One-Arm Machine Curls
65x12
80x12
95x12
each arm

Chin-Up Bar Holds
2 sets of 30sec holds

(Had a pretty good workout, I tried to do movements that involved the least amount of lower back work, because it still feels like crap.)

Coke
03-06-2010, 09:59 AM
Handling it smartly with that split, should keep on those deads every week though and just skip out on 'em here and there.

muscle_g
03-08-2010, 03:35 AM
Starting today I will be changing up my training split to allow my lower back to get some extra rest. As one of the post above said it's still gonna be 3 days a week
Mon- Squats(Legs, Hips, Calves, Abs/Low Back accessory)
Wed- Bench(Chest, Shoulders, Triceps accessory)
Fri- Deadlifts(Lats/UpperBack, Biceps, Forearms/Grip accessory)

and I'll probably throw in some light cardio and some light abs in on Tuesdays and Tursdays(nothing to the extreme, this way I won't break my body down)

This way I will have a day devoted to each lift by itself, and can concentrate totally on each lift.

Off Road
03-08-2010, 06:58 AM
Good luck with the new plan, should be a winner.

muscle_g
03-08-2010, 06:59 PM
Good luck with the new plan, should be a winner.

Thanks man, we'll see.


Monday 3/8/10 Squats(WK 5)

Elliptical- 5mins

Squats
45x10
135x5
225x3
275x2
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
455x1(Leviathan suit/straps down, Briefs, Belt) didn't hit depth
495x1(Leviathan suit/straps down, Briefs, Belt) still couldn't hit depth
550x missed, couldn't get set up right and balance was also an issue
540x1(Full gear) still felt a little off, but it still came right up

Front SSB Box Squats
135x5
155x5
175x5
these really hit the quads and abs:)

Pull-Throughs(on cable)
80x12
90x12
100x12
Adducter/Abducter Machine
100x2x20(both in & out)

Calf Presses
225x3x20(2 legged)
135x2x20(1 legged)

DB Side Bends
50x15
60x15
70x15
Standing Cable Crunches
100x12
120x12
140x12

(Pretty ****** workout today:eek:, now that I'm doing squats and dead's on different days now I can get in the accdessory work that I have been neglecting.)

Geometheus
03-08-2010, 07:32 PM
Way to stick with it on that Squat workout ! I am sure that was very frustrating.

Coke
03-08-2010, 09:48 PM
Looks fine throughout, including the added accessory work.

muscle_g
03-09-2010, 05:34 PM
Way to stick with it on that Squat workout ! I am sure that was very
frustrating.
Yes it was, I just wasn't really feeling it.


Looks fine throughout, including the added accessory work.

Thanks Coke, the front SSB Box Squats are new to me, but I really love the way they hit the mid-section.

Mick Manley
03-09-2010, 06:27 PM
there are days when youll go in and just get crushed with easy weight, **** ive have 3-4 workouts in a row where i didnt do ****. Put it this way, its been over a year since ive had a PR meet :) just dont give up!

muscle_g
03-11-2010, 03:41 AM
there are days when youll go in and just get crushed with easy weight, **** ive have 3-4 workouts in a row where i didnt do ****. Put it this way, its been over a year since ive had a PR meet :) just dont give up!

Thanks man, yea I have been at this to long to quit. I really love this stuff lol. It'd probably easier if I had someone to workout with but I do what I can



Wednesday 3/10/10 Bench(WK 5)

Treadmill- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
275x1
315x3x3(DD shirt)
Added 3 Board(took off shirt) POR grip
275x3
285x3
Added 2 Board
275x2
I worked out at a different gym today and on my shirted sets I could'nt get set up on the bench right. Kept looseing my arch(bench was slick), but the bench sets still felt swtrong.

Hammer Incline Machine Press(plate loaded)
45x2x15

Shoulder Press Machine
80x10
100x10
120x10
Seated Side Raises
10x12
15x12
25x12
Rear Delts on Pec-Dec
40x3x12

(That was it, didn't hit triceps today. Long day at work and I was pretty tired.)

Off Road
03-11-2010, 06:49 AM
Nice work

Coke
03-11-2010, 01:50 PM
Fine day for the pecs and delts George.

muscle_g
03-12-2010, 06:33 PM
Nice work


Fine day for the pecs and delts George.

Thanks guys:)

Friday 3/12/10 Deadlifts(WK 5)

Exercise Bike- 5mins

Deadlifts- Sumo
135x5
225x3
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
440x1(Max DL suit/straps up, Briefs, Belt) planned opener
465x1(Max DL suit/straps up, Briefs, Belt) I hitched this a little on the way up:tuttut:

BB Hip Thrusts
135x10
225x6
315x6

Nuetral-Grip Pulldowns
90x12
110x12
130x12
One-Arm DB Rows
60x10
70x10
80x10
BB Shrugs
135x10
225x10
275x10

BB Curls
45x12
55x12
65x12
One-Arm Cable Curls
30x2x12

(Had a pretty good workout tonight, I think the hitch is more due to my body getting used to the sumo stance again. 490-500 will be the goal for the meet.)

Coke
03-13-2010, 08:22 AM
Did very well with the sumos and all man.

muscle_g
03-15-2010, 06:31 PM
Did very well with the sumos and all man.

Thanks coke:D



Monday 3/15/10 Squats(WK 6)

Recumbent Bike- 5mins

Reverse-Band Squats(green bands)
45x10
135x5
225x3
275x2
315x1
365x1 added bands here
405x1
455x1(Briefs, Belt)
495x1(Briefs, Belt)
545x1(Leviathan suit/straps down, Briefs, Belt, Knee Wraps)
585x1(Leviathan suit/straps up, Briefs, Belt, Knee Wraps)
650x1(Leviathan suit/straps up, Briefs, Belt, Knee Wraps) PR!!!!:evillaugh:

SSB Pause Squats
155x5
205x2x5

(That was it, had a great workout today. I didn't have time for much assistance work because I had to hurry so I could make it to the PTC meeting at my daughters school. My squats felt alot stronger than they did last week. Got some videos that I will put up later.)

Coke
03-16-2010, 01:54 AM
Wow man, I am amazed!!

muscle_g
03-16-2010, 04:20 PM
Wow man, I am amazed!!

Thanks alot Coke:D

muscle_g
03-17-2010, 06:30 PM
Wednesday 3/17/10 Bench(WK 6)

Elliptical- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
275x1
295x1(DD shirt)
315x1(DD shirt)
325x1(DD shirt) planned opener
350x1(DD shirt) planned 2nd attempt:evillaugh:
Rack Lockouts(POR Grip, took off shirt)
295x1
315x1
335x1

Decline Press
225x5
245x5
275x5

Seated DB Front Raises
10x12
15x12
20x12
Side Raises
10x12
12x12
15x12
Rear Delts on Pec-Dec
50x12
65x12
80x12

Overhead Cable Rope Extensions
50x12
70x12
90x12
110x12
Lying One-Arm DB Tricep Extension
25x12
30x12
35x10
each arm

(Had another good workout today!! All bench sets felt strong, I really feel I will hit a PR total at this meet. Also I have decided not to cut any weight for the meet I will go in the 242's. So in other words I have decided to go in fat and healthy, than come in drained and dehydrated lol.)

Off Road
03-17-2010, 07:07 PM
I have no clue about training with gear...but it looks strong.

muscle_g
03-18-2010, 03:44 PM
I have no clue about training with gear...but it looks strong.

Thanks man:)

Coke
03-18-2010, 08:59 PM
Benching and all is ace bro.

Mick Manley
03-18-2010, 10:20 PM
how much do u weigh brooo?

muscle_g
03-19-2010, 07:27 PM
Benching and all is ace bro.
Thanks Coke


how much do u weigh brooo?

I compete in the 220's/242's, I weigh about 228-230 right now. Yea I know I suck lol

muscle_g
03-19-2010, 07:28 PM
Friday 3/19/10 Deadlifts(WK 6)

Treadmill- 5mins

Deadlifts
135x5
225x3
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
440x1(Max DL suit/straps up, Briefs, Belt) 3 sets, planned opener
465x1(Full gear) added Reverse-Bands here(green bands)
485x1(Full gear)

Suspened SSB Good Mornings
155x3x5

BB Glute Bridges
225x5
275x5
315x5

(That was it, gym was closing. My deadlift sets felt ok today, so I didn't get in any upper back or bicep work in.)

Geometheus
03-19-2010, 07:35 PM
Good work out given the time crunch. Nice Deadlifting !!!

muscle_g
03-19-2010, 07:41 PM
Good work out given the time crunch. Nice Deadlifting !!!

Thanks man:)

Off Road
03-19-2010, 07:55 PM
I don't work out in a gym. Do they kick you out at a certain time?

muscle_g
03-19-2010, 08:27 PM
I don't work out in a gym. Do they kick you out at a certain time?

I workout at a YMCA and on Friday's they close at 7:00pm and it was like 3mins till when I got done with all my deadlift/low back, and glute work.

Off Road
03-19-2010, 08:48 PM
That's cutting it close.

Coke
03-19-2010, 09:47 PM
At least you got to pull off some great deads before they closed up shop.

muscle_g
03-22-2010, 07:19 PM
Monday 3/22/10 SQ/DL(WK 7)

Exercise Bike- 5mins

Squats
45x10
135x5
225x3
275x2
315x1
365x2(Briefs, Belt)
385x2(Briefs, Belt)
405x2(Briefs, Belt

Deadlifts
135x5
225x1
315x1
365x2(Briefs, Belt)
385x2(Briefs, Belt)
405x2(Briefs, Belt)

Front SSB Box Squats
155x5
205x2x5
1-Legged Seated Leg Curls
65x12
80x12
95x12
each leg

Seated Calf Raises
75x3x20(2 legged)
40x2x20(1 legged)

Side Cable Crunches
110x15
130x15
150x15
AB Wheel
2 sets

(That was it. I didn't do nothing very heavy today. I guess you can call this sort of a deload week.)

Coke
03-22-2010, 08:00 PM
Nice job with that effort dude.

douglasoh5
03-22-2010, 09:09 PM
Hey george post your videos from your training on here. I know I already looked at them but Im subscribed to your youtube page. Others may beable to see something I didnt catch

muscle_g
03-23-2010, 03:42 AM
Hey george post your videos from your training on here. I know I already looked at them but Im subscribed to your youtube page. Others may beable to see something I didnt catch

Alright I will post them this evening after I get off of work.

muscle_g
03-23-2010, 03:51 PM
315 Bench
http://www.youtube.com/watch?v=h7pGxPf3yJA&feature=channel

325 Bench
http://www.youtube.com/watch?v=cLNIrNwG3R4

350 Bench
http://www.youtube.com/watch?v=6GI418muzeU&feature=channel

Off Road
03-23-2010, 03:54 PM
That is quite the arch you have there.

muscle_g
03-23-2010, 03:56 PM
That is quite the arch you have there.

You really think so? I always thought I had a crappy arch lol.

muscle_g
03-23-2010, 08:14 PM
I have been experimenting with something on deadlifts. I have noticed with the Max DL suit that when going with a conventional stance it actually stops me before I can lockout, like it won't let me go that extra inch so to speak. Alright I have been playing around with my old Champion suit with 2ply briefs under it and I seem to be able to get into position better and it doesn't seem to stop me at lockout, so I think I will go with this suit at the meet.

Don't get me wrong the Max DL is a awesome deadlift suit when I go with a sumo stance, but raw I am just stronger conventional and I feel with a suit that will let me get into a good position my geared conventional will over pass what I have done in the past, maybe not in this meet but I feel that it will help me in the future.

douglasoh5
03-23-2010, 08:32 PM
George I know what your talking about with the suit stopping you. are you just pulling the legs up like a regular squat suit? Iv noticed that if I pull the legs up really high on the suit almost bunching them up in my crotch it helps with that. You will get slightly less pop off the ground, but if you cant lock it out that extra pop is usless. another thing that helps is having velcro straps to really crank them down. I have never used the max dl, but im guessing its not too much different than any other dl suit out there

muscle_g
03-24-2010, 04:29 AM
George I know what your talking about with the suit stopping you. are you just pulling the legs up like a regular squat suit? Iv noticed that if I pull the legs up really high on the suit almost bunching them up in my crotch it helps with that. You will get slightly less pop off the ground, but if you cant lock it out that extra pop is usless. another thing that helps is having velcro straps to really crank them down. I have never used the max dl, but im guessing its not too much different than any other dl suit out there

Yea I try to pull them up as high as I can. With sumo it aint a problem to lockout with the suit, but when going conventional it seems to stop me before I can get to lockout, but when I go raw I am stronger with the conventional stance. Yea I wish I would have gotten velcro straps with it.

Off Road
03-24-2010, 07:27 AM
You really think so? I always thought I had a crappy arch lol.
Compared to mine, it's huge. But I have back issues that don't allow me to arch too much.

muscle_g
03-24-2010, 06:18 PM
Wednesday 3/24/10 Bench(WK 7)

Elliptical- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
245x3
255x3
265x3
225x8
135x10
Douglas I worked on flaring the elbows like you were talking about

Incline DB Press
45x2x15

Front Raises
10x12
15x12
20x12
Side Raises
10x12
12x12
15x12
Face Pulls
50x3x15

Decline DB Tricep Extensions
25x12
30x12
35x10
One-Arm Tricep Pushdowns
30x12
40x12
50x12
each arm

(Had a pretty good workout, bench sets felt strong and fast. Still nothing very heavy today still kinda deloading.)

Coke
03-25-2010, 05:31 AM
Fine push day training man.

muscle_g
03-26-2010, 06:15 PM
Fine push day training man.

Thanks Coke:)


Friday 3/26/10 Accessory(WK 7)

Treadmill- 5mins
Foam Roller

Assi Chin-Ups
BW-140x10
BW-120x8
BW-100x6
T-Bar Rows
80x4x10(2 sets wide-grip, 2 sets close-grip)
One-Arm Machine Rows
100x12
110x12
120x12
each arm

Bent-Over DB Rear Delt Raises
10x12
15x12
20x12
Nautilus 4-Way Neck Machine
30x2x20(all 4 sides)

Hammer Curls
25x12
30x12
35x12
One-Arm Machine Curls
65x3x12(each arm)

Chin-Up Bar Holds
BW 3x failure(these really pump up the forearms and hands!!)

(Had a OK workout, feel like I might be getting a cold.)

muscle_g
03-29-2010, 06:44 PM
Monday 3/29/10 SQ/DL(WK 8)

Exercise Bike- 5mins

Squats
45x10
135x5
225x3
275x2
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
455x1(Leviathan suit/straps down, Briefs, Belt)
495x1(Leviathan suit/straps down, Briefs, Belt)
540x1(Leviathan suit/straps up, Briefs, Belt, Knee Wraps) planned opener

Deadlifts
135x3
225x1
315x1
365x1(Briefs, Belt)
405x1(Champion suit/straps up, Briefs, Belt)
435x1, 3 sets(Champion suit/straps up, Briefs, Belt) 2 sets conv, 1 set sumo, Planned Opener
well next week I'll be back in my Max DL suit and going sumo(sumo seems way stronger than conv stance does)

Suspended SSB Good Morning(off power rack pins)
115x5
135x5
155x5
Adducter/Abducter Machine
120x2x20(both in & out)

Calf work
Ab work

(Had a pretty good workout considering I felt like crap today. Opener felt good, I will work up to my openers again next week and then it's rest until the meet.)

Coke
03-29-2010, 09:05 PM
Looking solid guy, holding on real strong.

muscle_g
03-30-2010, 06:47 PM
Looking solid guy, holding on real strong.

Thanks coke:)

Mick Manley
03-30-2010, 06:51 PM
good luck big guy!

Geometheus
03-30-2010, 07:20 PM
Squats and Deadlifts both looking good for your meet. I know it is a bit late but nice video posts on your bench work also. Good Luck!!!
:clap:

muscle_g
03-30-2010, 07:27 PM
Squats and Deadlifts both looking good for your meet. I know it is a bit late but nice video posts on your bench work also. Good Luck!!!
:clap:

Thanks man, I'll keep everyone updated.

muscle_g
03-31-2010, 06:24 PM
Wednesday 3/31/10 Bench(WK 8)

Elliptical- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
275x1
310x3(DD shirt)
320x3(DD shirt)
330x3(DD shirt) this is 5lbs more than my planned opener:evillaugh:

DB Flat Bench
45x15
50x15

Seated Front Raises
10x12
15x12
20x12
Seated Side Raises
10x12
12x12
15x12
Shoulder Rotations(on cable machine)
5x2x15(both Int. & Ext.)

Lying DB Tricep Extensions
30x12
35x12
40x9
Seated One-Arm Overhead Rope Cable Extensions
30x12
40x12
50x10
each arm

(Very good workout today! I went in feeling pretty tired for some reason, got home from work popped a Stacker 3 and I was good to go lol. All bench sets felt really easy too. I also hit a triple with 5lbs more than my planned opener and could went up 10-20 more pounds for a triple, so I don't think my opener will be a problem at all. Next week will be a single working up to just my opener and then it's rest until meet day.)

Coke
04-01-2010, 12:05 AM
Dayum, big benching with the shirt.

muscle_g
04-02-2010, 06:41 PM
Dayum, big benching with the shirt.

Thanks Coke




Friday 4/2/10 Accessory(WK 8)

Treadmill- 5mins

Assi. Chin-Ups
BW-140x2x10(Wide-Grip)
BW-140x2x10(Underhand Close-Grip)
Bent-Over 2-Arm DB Rows(DB's in each hand)
50x12
60x12
70x12
One-Arm Seated Cable Rows
50x12
65x12
80x12
each arm

Rear Delt DB Raises(on Incline)
10x12
15x12
20x12
BB Shrugs(on Smith)
135x10
225x10
275x10

BB Curls
55x12
65x12
75x12
One-Arm Cable Curls
30x3x12(each arm)

DB Wrist Curls
15x3x20(Reverse grip)
20x3x20(Regular grip)

(Good workout today! Got a nice pump in my Upper Back and Lats today. I really like the Bent-Over 2-Arm DB Rows and Chin-Ups they really hit my upper back hard. Also I think these and the other movements I rotate in really help out all 3 of my lifts.)

Off Road
04-03-2010, 09:21 AM
Looks like you are ramping up well. It should be a big confidence boost to triple your opener.

Coke
04-03-2010, 04:28 PM
Nice job bro, pump it up.

muscle_g
04-03-2010, 05:00 PM
Looks like you are ramping up well. It should be a big confidence boost to triple your opener.

Thanks man, yea I am really hoping to hit a PR total.


Nice job bro, pump it up.

Thanks Coke

muscle_g
04-05-2010, 07:21 PM
Monday 4/5/10 SQ/DL(WK 9)

Recumbent Bike- 5mins

Squats
45x10
135x5
225x3
275x2
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
495x1(Leviathan suit/straps down, Briefs, Belt)
540x1(Leviathan suit/straps up, Briefs, Belt, Knee Wraps) Planned opener

Deadlifts- Conv
135x3
225x3
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
435x1, 3 sets(Max DL suit/straps up, Briefs, Belt) Planned Opener, 2 sets conv, 1 set sumo(sumo felt like crap, conv stance was very fast and strong feeling)
Douglas I pulled the legs up alot higher than normal like you were talking about and I could tell a big difference.

Calf work
Ab work

(That was it. Squats felt heavy today but my opener still flew up. Deadlifts felt very easy, I think I'm gonna go with a conventional stance at this meet.)