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muscle_g
09-13-2012, 04:00 PM
I have new goals, so I figure with new goals must come a new training log.

If anyone was reading any of my other logs you will know that I was mainly a multi-ply lifter and I done some raw work. Well I have decided to switch to all single ply gear and raw on everything. This is a new atmoshpere to me so please follow along with me on this new adventure of mine I will start posting my workouts Monday.

Also the meet I was getting ready for this weekend got cancelled.

muscle_g
09-17-2012, 07:54 PM
Monday 9/17/12 Bench

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

Bench Press
45x12
95x8
135x5
185x3
225x1
235x3, last rep paused
245x3, last rep paused
255x3, last rep paused

Dips
BWx8
BWx6
BWx6

Wide-Grip Seated Rows
100x12
125x12
150x12
60x2x8(one-armed)
Rear DB Raises
10x12
15x12
20x12

Hammer Curls
20x12
25x12
30x12

Hammer Shrugs(static hold)
225x12
245x12
265x12

abs

(That was it. I didn't go heavy on bench today, because I took last week off from the gym. So I'm just using this week to kinda get back into it.)

muscle_g
09-18-2012, 08:02 PM
Tuesday 9/18/12 Squats

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
1-Legged Glute Machine: 11x2x15(each leg)

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
295x3, added groove briefs and Belt here
315x3
335x2, got on my toes on the 2nd rep and had to rack it
335x3, smoked it

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

Seated Leg Curls
60x12
70x12
80x12
Adducter/Abducter Machine
100x15
110x15
125x15
both in & out

Seated Calf Raises
100x3x25(2 legged)
50x2x20(1 legged)
Tibia Raises(w/mini-band)
3x20

Abs

(That was it, squats felt pretty good. But my hip and glute were feeling irratated today so I threw on my very old pair of groove briefs and I also wore neoprene shorts the entire workout to keep my hips warm.)

muscle_g
09-19-2012, 04:57 PM
Wednesday 9/19/12 Aux/Oly/Cardio

Straight-Arm Pulldowns/CSR Shrugs/ Seated Crunch Machine
40x12/25x12/PL4x20- 3 sets

Face Pulls/DB Upright Rows/Standing Calf Raises
40x12/25x12/50x20- 3 sets

Wide-Grip Pulldowns/4-Way Neck Machine(back only)/Reverse BB Curls
75x12/25x15/25x20- 3 sets

Overhead Squats
45x5, 2 sets

Snatch Grip Behind the Neck Presses
45x5, 2 sets

Snatch(this is in lbs not kilo's)
65x1, 3 sets
85x1, 3 sets
95x1, 3 sets
115x1, 3 sets
135x missed

Clean & Jerk
135x1, 2 sets

Recumbent Bike: 20mins

(I've always wanted to try out Olympic lifting, and watching Wade compete in it this weekend inspired me to give it a honest try. I've played around doing snatches and cleans and stuff before but never really worked them to amount to anything. Got some videos and I will upload them later.)

muscle_g
09-20-2012, 08:40 PM
Thursday 9/20/12 Declines

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 12x15
Cable Rotations: 10x2x12(both Int & Ext)
Pulldowns: 75x12, 90x12
Tricep Pushdowns: 30x15, 40x15

Decline Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
300x6, 2 sets(last rep paused on each set)
280x8, last 2 reps paused
triceps burnt!!

Hammer-Low Rows(weight on each side)
80x12
90x12
100x12
65x2x12(one-armed)

Rear Delts on Pec-Dec
70x12
85x12
100x12
Seated Side Raises
5lbs DB's 3 sets of 25 reps

(That was it, stopped there. I am pretty sore today so I didn't go very heavy on declines.)

RobmoriRB
09-21-2012, 07:23 AM
solid work out MG....you got any meets planned to end 2012

muscle_g
09-21-2012, 05:58 PM
solid work out MG....you got any meets planned to end 2012

As of right now nothing is planned. I am planning on hitting the SPF South Carolina Championships on Jan 26th though. Gonna start my training cycle for it the first of October.



Friday 9/21/12 Deadlifts

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
Glute Machine: 11x2x15(each leg)
Pulldowns: 75x12, 90x12
Machine Shrugs: 80x12, 90x12

Front Squats
45x5
95x3
135x1
145x3
155x3
165x3

Deadlifts- Sumo(hook grip)
135x3
225x1
315x1
365x2 added Belt
365x1 added 1ply Hardcore
405x1

(That was it. Nothing was very heavy today and I just put on the Hardcore suit because it felt like the tendons in my left groin were wanting to pop. Instead of reinjuring the area I played it safe and just put on a loose suit.)

muscle_g
09-23-2012, 12:53 PM
Sunday 9/23/12 Oly

Front Squats
45x5
Overhead Squats
45x5
Split Jerks
45x5

(This is in lbs not Kilo's)
Snatch
65x1, 2 sets
95x1, 2 sets
115x1, 2 sets
135x missed, almost got it a few times
125x1 PR!!

Clean & Jerk
135x1, 2 sets
155x1, 2 sets
165x1, PR!!

Hang Snatch
65x3
Hang Cleans
65x3

(That was it, I was gonna do this on Saturday but didn't have time yesterday so I did it today. I never thought this type of work would be so tiring. This wears me out worse then powerlifting training does lol.)

Brian Hopper
09-23-2012, 08:07 PM
Looking forward to seeing you crossover to single ply. I also like the Olympic lifts your doing. I haven't done much of them myself, but I always wanted to.

muscle_g
09-24-2012, 02:18 PM
Looking forward to seeing you crossover to single ply. I also like the Olympic lifts your doing. I haven't done much of them myself, but I always wanted to.

Thanks Brian. I needed a change and single ply is new to me and is more appealing to me at the moment. Another goal of mine is to train the Olympic lifts and try to do an Olympic meet sometime next year also.

Coke
09-24-2012, 04:51 PM
Good luck with everything, take it to the next level!

muscle_g
09-24-2012, 07:54 PM
Good luck with everything, take it to the next level!

Thanks Coke :D




Monday 9/24/12 Bench

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

Bench Press
45x12
95x8
135x5
185x3
225x1
250x3, last rep paused
260x3, last rep paused
270x3, last rep paused
295x1, just to feel some heavy weight

4 Board Press(POR grip)
275x5
295x5
315x5

Hammer-High Rows(weight on each side)
70x12
80x12
90x12
65x2x12(one-armed)
Rear DB Raises
10x12
15x12
20x12

Hammer Curls
20x12
25x12
30x12

Hammer Shrugs(static hold)
255x12
275x12
295x12

Abs

(Good workout today, bench felt strong and everything felt pumped. Delts were a little sore from yesterday though.)

Alex.V
09-24-2012, 07:55 PM
As of right now nothing is planned. I am planning on hitting the SPF South Carolina Championships on Jan 26th though. Gonna start my training cycle for it the first of October.



I'll be there too. Cheers.

RobmoriRB
09-24-2012, 08:07 PM
hell of a work out MG love the pause reps

muscle_g
09-25-2012, 12:06 PM
I'll be there too. Cheers.

Cool looking forward to meeting you.


hell of a work out MG love the pause reps

Thanks Rob :)

muscle_g
09-25-2012, 08:08 PM
Tuesday 9/25/12 Squats

Warm-Up
Reverse Hypers: 45x15, 55x15

Squats(we used the 50lbs bar)
50x5, 3 sets
140x3
190x3
230x2
280x1 added belt
320x1 added Groove Briefs
340x1 added knee wraps
370x1
410x1
460x1 added Super Centurion/straps down, took off wraps
505x1 full gear, 5lbs PR!
520x1 20lbs single ply PR!!
545x1 added Reverse green bands, took off wraps
600x1 full gear

(That was it. Hit a 20lbs single ply PR and everything felt strong. After this I was pretty tired and it was late so I didn't get in any accessory work.)

Brian Hopper
09-25-2012, 08:29 PM
Good job bro!

muscle_g
09-26-2012, 04:20 AM
Good job bro!

Thanks alot Brian :D My goal is to out do my multi-ply numbers with single-ply gear sometime in the near future.

muscle_g
09-27-2012, 09:48 AM
Wednesday 9/26/12 Aux

Straight-Arm Pulldowns
20x12
30x12
40x12
Face Pulls
20x12
30x12
40x12
Wide-Grip Pulldowns
40x12
50x12
60x12

Williams Shrugs
60x3x12

(That was it, I cleaned out my home gym today and it took me about 4 hours to finish cleaning it, and after that this is about all I could muster up. So I didn't get in any Olympic work or abs.)

muscle_g
09-27-2012, 07:36 PM
Thursday 9/27/12 Declines

Warm-Up
Side Raises: 8x12, 10x12
Hammer Curls: 10x15, 12x15
Pulldowns: 75x12, 90x12
Rope Pushdowns: 40x15, 50x15

Decline Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
300x6, 2 sets(last reps paused)
280x8, last 2 reps paused

Hammer-Low Rows(weight on each side)
80x12
90x12
100x12
70x2x12(one-armed)
DB Shrugs(hook grip/static hold)
60x12
65x12
70x12
Rear Delts on Pec-Dec
70x12
85x12
100x12

Hammer Curls
25x12
30x12
35x12
Life-Fitness Tricep Machine
50x12
60x12
20x12(one-armed)
30x12(one armed)

Seated Crunch Machine
PL4x20
PL5x20
PL6x20

(That was it. Today I just stuck with the same weights I used last week. Next week I am starting my training cycle for the SPF meet on January 26th, and will start upping the weights on all the main lifts.)

muscle_g
09-28-2012, 06:53 PM
Friday 9/28/12 Deadlifts

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
1-Legged Glute Machine: 22xx2x15(each leg)
Pulldowns: 75x12, 90x12
Machine Shrugs: 70x12, 90x12

Front Squats(w/clean grip)
45x5
95x3
135x1
185x1
205x1
225x1
no belt

Speed Deadlifts- Conv(hook grip)
315x10
315x3x3, standing on a mini-band

Prone Leg Curls
60x12
70x12
80x10
20x2x10(1 legged)
1-Legged Glute Machine
22x12
33x12
44x12
each leg

Wide-Grip Pulldowns
90x12
100x12
110x12

Calf Presses
390x3x20(2 legged)
100x2x20(1 legged)

Seated Hammer Crunches
40x20
50x20
60x20

(That was it. Everything felt good today, deadlifts felt really speedy.)

RobmoriRB
09-28-2012, 09:59 PM
solid work outs.....how do you feel the hook grip helps the grip overall

muscle_g
09-29-2012, 07:43 AM
solid work outs.....how do you feel the hook grip helps the grip overall

I'm loving the hook grip, it's makes the lift easier on the hips and back because there's no twisting or anything, and it also evens out muscle devolopment of the back. Also it cuts down the ROM of the lift.

muscle_g
09-29-2012, 06:22 PM
Saturday 9/29/12 Aux

Straight-Arm Pulldowns
20x12
30x12
40x12
Face Pulls
20x12
30x12
40x12
Reverse- Grip Pulldowns
50x12
60x12
70x12

Williams Shrugs
60x12
70x12
80x12
Wide-Grip Shrugdowns
60x12
70x12
80x12
Neck Harness
10x3x20(all 4 ways)

Ab Lounge
BWx3x20

Standing BB Calf Raises
135x3x20

Reverse Ez-Bar Curls
20x20
25x20
30x20

(That was it. My cable machine at my house is plate loaded so that makes everything feel heavier then what it really is.)

muscle_g
09-30-2012, 11:16 AM
Sunday 9/30/12 Prehab/Rehab, Cardio

Ab Lounge
BWx3x15

Shoulder Rotations(w/Resistance Tube)
3x12
both Int. & Ext.

Glute kickbacks(w/mini-band)
3x15

Hip Adduction/Abduction(w/mini-band)
2x15(both ways)

Exercise Bike: 10mins
Elliptical: 10mins

(I injured my left glute back in May and for the most part it is better, but if I stretch it or move a certian way there is some pain still there. And now my left hip has been bothering me and right hip is starting to hurt a little as well. So I am hoping this very light extra stuff will help prmote recovery in those areas by pumping some blood in them.)

muscle_g
10-01-2012, 06:26 PM
Monday 10/1/12 Bench(WK 1)

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

Bench Press
45x12
95x8
135x5
185x3
225x1
250x3, 6 sets(last rep paused on all sets)

Close-Grip BP(thumb-length from smooth)
225x3x5

Wide-Grip Seated Rows(plate loaded)
90x12
110x12
140x12
160x12
40x2x12(one-armed)

Rear DB Raises
10x12
12x12
15x12

(That was it. My brother wanted to workout with me today, so we lifted at my house. All bench sets felt really strong today.)

muscle_g
10-02-2012, 07:43 PM
Tuesday 10/2/12 Squats(WK 1)

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
Reverse Hypers: 45x15, 55x15

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1 added Belt
315x1
365x2, 6 sets, added Super Centurion/straps down

1-Legged Leg Press
1PLx12
2PLx12
3PLx12
each leg

Reverse Hypers
70x12
115x12
140x12
Adducter/Abducter Machine
110x2x20
both in & out

Seated Calf Raises
90x3x20(2 legged)
50x2x20(1 legged)

Standing Green Band Crunches
3x20

(That was it. Squats sets felt strong. Reason I did the 1 legged leg presses is because my back is sore today and didn't feel up to doing a 2nd squat movement.)

Coke
10-02-2012, 07:46 PM
My brother wanted to workout with me today, so we lifted at my house.

That's great, we should all be so lucky.

Doing solid work!!

muscle_g
10-05-2012, 11:41 AM
That's great, we should all be so lucky.

Doing solid work!!

Thanks Coke




Thursday 10/4/12 Bench(WK 1)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Pulldowns: 75x12, 90x12
Tricep Pushdowns: 25x15, 35x15

Illegal Wide-Grip Bench Press
45x12
95x8
135x5
185x3
195x8
205x8
215x8

Seated Rows(close-grip)
100x12
125x12
150x12
40x2x10(one-armed)

Face Pulls
60x12
70x12
80x12
Side Raises
10x12
12x12
15x12

V-Bar Pushdowns(on old school pushdown machine)
40x12
50x12
60x12
Hammer Curls
15x12
20x12
25x12

Machine Shrugs(static hold)
100x12
120x12
140x12

(That was it. No training partners today and I'm also getting over a stomach virus that caused me to miss yesterday's auxiliary workout, so nothing was very heavy today.)

muscle_g
10-05-2012, 06:21 PM
Friday 10/5/12 Deadlifts(WK 1)

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
Pulldowns: 75x12, 90x12

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

Deadlifts- Conv(Hook grip)
135x3
225x1
275x1
315x1
355x1, 8 sets(4 sets conv, 4 sets sumo) added loose Hardcore suit, last 2 sets straps up

Dimmel Deadlifts
135x10
155x10
175x10
1-Legged Standing Leg Curls
11x12
22x12
33x12
11x12
each leg

Standing Calf Raises
70x3x20(2 legged)
BWx2x20(1 legged)

Standing Cable Crunches
100x15
120x15
140x15
Side Cable Crunches
80x15
100x15
120x15

(That was it. Deadlifts were easy, and everything felt good and strong.)

Coke
10-06-2012, 02:26 AM
Good job for both days, the deadlift day is especially ace.

muscle_g
10-06-2012, 01:31 PM
Good job for both days, the deadlift day is especially ace.

Thanks Coke :)




Saturday 10/6/12 Aux(WK 1)

Straight-Arm Pulldowns
30x3x12
Face Pulls
30x3x12
Wide-Grip Pulldowns
70x12
80x12
90x12

Williams Shrugs
100x3x12
DB Upright Rows
15x3x12
Neck Harness
25x2x15(back)
15x2x15(front)
20x2x15(sides)

Ab Lounge
BWx3x20

Standing BB Calf Raises
135x3x20

Reverse Ez-Bar Curls
25x3x20

(That was it. Everything was light and fast paced. I worked out at my house today so all cable machines are plate loaded.)

muscle_g
10-09-2012, 12:30 PM
Monday 10/8/12 Bench(WK 2)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curl: 10x15, 12x15
Pulldowns: PL4x12, PL6x12

Bench Press
45x12
95x8
135x5
185x3
225x1
260x3, 6 sets(last rep paused on each set)

Hammer-High Rows(weight on each side)
70x12
80x12
90x12
55x2x15(one-armed)

Rear Delts on Pec-Dec
70x12
85x12
100x12
DB Front Raises
10x12
12x12
15x12
Seated Side Raises
5x2x25

Hammer Curls
25x12
30x12
35x12
Tricep Pushdowns
80x12
100x12
120x12

Body-Masters Machine Shrugs(static hold)
150x12
200x12
250x12

Seated Crunch Machine
PL4x20
PL5x20
PL6x15

(That was it. Bench sets felt nice and strong.)

muscle_g
10-10-2012, 01:00 PM
Tuesday 10/9/12 Squats(WK 2)

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
DB Swings: 40x12, 50x12(each arm)

Squats
45x5
135x3
225x2
275x1 added belt
315x1
375x2, 6 sets, added Super Centurion suit/straps down

Close-Stance SSB Squats
210x3x3
no gear

Kneeling 1-Legged Leg Curls
50x3x12
each leg
Reverse Hypers
75x12
120x12
155x12

Calf Presses(on leg press)
270x3x20(2 legged)
180x2x20(1 legged)

Side Cable Crunches
80x15
100x15
120x15
DB Side Bends
50x2x15

(That was it. Squats today were tough, but I got all my reps and sets.)

muscle_g
10-10-2012, 05:25 PM
Wednesday 10/10/12 Aux(WK 2)

Straight-Arm Pulldowns
25x12
35x12
45x12
Face Pulls
25x12
35x12
45x12
Wide-Grip Pulldowns
50x12
70x12
90x12

Wide-Grip ShrugDowns(static hold)
70x12
80x12
90x12
DB Shrugs
30x20
40x20
50x20
Neck Harness
20x2x15(all 4 sides)

Ab Lounge
BWx3x15

Standing BB Calf Raises
135x20
145x20
155x20

Reverse BB Curls
20x20
25x20
30x20

(That was it. Felt tired today but once I got started I started to feel better all around. All cable machine were plate loaded.)

muscle_g
10-11-2012, 07:32 PM
Thursday 10/11/12 Declines(WK 2)

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 12x15
Cable Rotations: 10x2x12(both Int & Ext)
Pulldowns: 75x12, 90x12
Rope Pushdowns: 20x15, 30x15

Decline Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
310x6, last rep paused
315x6, last rep paused
290x8, last 2 reps paused

Standing Overhead BB Presses
45x5
95x3
115x1
140x3
150x3
160x1, this was heavy

Hammer-Low Rows(weight on each side)
80x12
90x12
100x8
65x2x12(One-armed)
DB Shrugs(hook grip, static hold)
60x12
70x12
80x12
Rear Delts on Pec-Dec(old school pec-dec)
30x12
45x12
60x12

Hammer Curls
20x12
25x12
30x12

Standing Cable Crunches
80x15
100x15
120x15

(That was it. Declines felt really strong today.)

muscle_g
10-12-2012, 08:32 PM
Friday 10/12/12 Deadlifts(WK 2)

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
Pulldowns: 75x12, 90x12

Front Squats(w/a clean grip)
45x5
95x3
135x1
185x1
225x1
245x1
no gear, stopped here hips felt like crap!!

Deadlifts- Conv(all sets done with a hook grip)
135x3
225x2
275x1
315x1
added loose Hardcore suit/straps down, Belt
365x1, 8 sets(4 sets conv, 4 sets sumo) last 2 sets were done with straps up

Stiff-Legged DL's
275x3x5
no gear

Kneeling 1-Legged Leg Curls
50x12
60x12
each leg
Reverse Hypers
70x3x12

Seated Calf Raises
70x3x20(2 legged)
40x2x20(1 legged)

(That was it, deadlifts felt very fast and strong. Didn't have time for any ab work.)

Brian Hopper
10-12-2012, 08:35 PM
Strong sessions George!!!

muscle_g
10-13-2012, 03:12 PM
Strong sessions George!!!

Thanks Brian




Saturday 10/13/12 Aux(WK 2)

Straight-Arm Pulldowns
20x12
30x3x12
Face Pull
20x12
30x3x12

Williams Shrugs(static holds)
70x3x12
Neck Harness
15x3x15(back only)

Ab Slide(this is like a ab wheel)
BWx15
BWx12
BWx12

Standing BB Calf Raises
135x3x20

Reverse Ez-Bar Curls
20x20
25x20
30x20

(That was it, sore and tired!!)

muscle_g
10-16-2012, 03:30 AM
Monday 10/15/12 Bench(WK 3)

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

Bench Press
45x12
95x8
135x5
185x3
225x2
245x1
270x3, 6 sets

Flat DB Press
60x8
70x8
80x7

Body-Masters Rows
100x12
120x12
140x12
160x12
50x2x10(one-armed)
Rear DB Raises
15x12
20x12
25x12

Hammer Curls
25x12
30x12
35x12
Tricep Pushdowns
80x15
100x15
120x15

Body-Masters Shrugs(static hold)
120x3x12

(That was it, bench sets felt good. Didn't do abs, they are still sore.)

muscle_g
10-16-2012, 07:41 PM
Tuesday 10/16/12 Squats(WK 3)

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1 added groove breifs, and belt here
365x1 added Centurion suit/straps down
385x2, 5 sets

Close-Stance Squats
225x3x5
no gear

Ultra-Wide Stance Squats
135x2x10

1-Legged Leg Curls
20x12
30x12
each leg
1-Legged Leg Extensions
20x12
30x12
each leg

Seated Calf Raises
70x3x20

Hammer Seated Crunches
30x3x20

(That was it. Squat sets felt good, alot better then last week. Hips still felt like crap so I threw on the old groove briefs for some hip protection.)

Coke
10-16-2012, 09:31 PM
Looking solid throughout G!

muscle_g
10-17-2012, 04:39 AM
Looking solid throughout G!

Thanks Coke :D

muscle_g
10-18-2012, 12:18 PM
Wednesday 10/17/12 Aux(WK 3)

Straight-Arm Pulldowns
20x12
30x12
40x12
Face Pulls
20x12
30x12
40x12
Wide-Grip Pulldowns
70x12
80x12
90x12

Wide-Grip Shrugdowns(static hold)
70x12
75x12
80x12
DB Shrugs
40x3x20
Neck Harness
20x2x15(all 4 sides)

Ab Lounge
BWx2x15

Standing Calf Raises
BWx3x20

Reverse Ez-Bar Curls
25x3x20

(That was it, after this I went bike riding.)

muscle_g
10-19-2012, 06:17 AM
Thursday 10/18/12 Declines(WK 3)

Warm-Up
Side Raises: 8x12, 10x12
Hammer Curls: 10x15, 15x15
Cable Side Rotators: 10x2x12
Pulldowns: 75x12, 90x12
V-Bar Pushdowns: 20x15, 30x15
Body-Masters Shrugs: 70x12, 90x12

Decline Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
315x6
320x6, last rep paused
295x8, last 2 reps paused

Standing Overhead Press
45x5
95x3
115x1
135x3
145x3
155x3

Hammer-Low Rows(weight on each side)
90x3x12
70x2x12(one-armed)
DB Shrugs(static holds, hook grip)
70x12
80x12
90x12
Rear Delts on Pec-Dec
85x12
100x12
110x12

Hammer Curls
20x12
25x12
30x12

Seated Crunch Machine
PL4x20
PL5x20

(That was it, declines felt very strong today.)

muscle_g
10-20-2012, 06:57 AM
Friday 10/19/12 Deadlifts(WK 3)

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
Glute Machine: 22x15, 33x15
Pulldowns: 75x12, 90x12
Machine Shrugs: 70x12, 90x12

Front Squats(w/Clean Grip)
45x5
95x3
135x1
155x3
175x3
195x3

Deadlifts- Conv(Hook Grip)
135x3
225x1
275x1
315x1
added Hardcore suit/straps down
375x1, 8 sets(4 sets conv, 4 sets sumo)last 2 sets straps up

Dimmel DL's
185x10
205x10
225x10

(That was it, deadlift sets felt strong. Had to hurry today, went to the movies to see Sinister.)

muscle_g
10-20-2012, 05:38 PM
Saturday 10/20/12 Aux(WK 3)

Straight-Arm Pulldowns
20x12
30x3x12
Face Pulls
20x12
30x3x12

Williams Shrugs(static hold)
50x12
60x12
70x12
Neck Harness
10x3x20(back only)

Exercise Ball Crunches
BWx3x20

Standing BB Calf Raises
135x20
145x20
155x20

Reverse Ez-Bar Curls
20x20
25x20
30x20

(That was it, after this I went bike riding for awhile.)

muscle_g
10-23-2012, 01:27 PM
Monday 10/22/12 Bench(WK 4)

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

Bench Press
45x12
95x8
135x5
185x3
225x2
245x1
280x2, 5 sets

4 Board Press(POR grip)
315x3
315x5
315x3

Body Masters Rows
120x12
140x12
160x12
50x12(one-armed)
60x12(one-armed)
Rear Delts on Pec-Dec
100x12
110x12
120x12

Reverse-Grip Chin-Ups
BWx10

(That was it, bench felt strong.)

Coke
10-23-2012, 01:28 PM
That was it, bench felt strong

Bench looks strong too G, lol.

Brian Hopper
10-23-2012, 05:29 PM
Training looks good! Did you cut back on some of your volume?

muscle_g
10-24-2012, 12:26 PM
Bench looks strong too G, lol.

Thanks Coke :D


Training looks good! Did you cut back on some of your volume?

I'm kinda doing progressive overload with my lifts and then doing the normal accessory work. My volume might be cut down on some days but it all depends on how everything feels.




Tuesday 10/23/12 Squats(WK 4)

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1 added groove briefs
365x1 added Centurion suit/straps down
395x2, 5 sets

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

Ultra-Wide Stance Squats
135x10
145x10

Seated Calf Raises
90x3x20(2 legged)
40x2x20(1 legged)

Seated Hammer Crunches
30x20
40x20
50x20
Side Cable Crunches
80x20
100x20

(That was it, squats felt really good today.)

muscle_g
10-24-2012, 04:03 PM
Wednesday 10/24/12 Aux(WK 4)

Straight-Arm Pulldowns
20x12
30x12
40x12
Face Pulls
20x12
30x12
40x12

Wide-Grip Shrugdowns(static hold)
50x12
60x12
70x12
Neck Harness
25x3x15(all 4 sides)

Forearm Flexer
2x20(both reg and reverse)

Standing Calf Raises
BWx3x20

Ab Lounge
BWx3x20

(That was it, just a normal accessory day.)

muscle_g
10-26-2012, 11:58 AM
Thursday 10/25/12 Declines(WK 4)

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 12x15
Pulldowns: PL4x12, PL5x12

Decline Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
320x6, 2 sets
290x8

Illegal-Wide Grip Bench Press
185x8
195x8
205x8

Icarian Rows(Nuetral-Grip)
70x12
90x12
110x12

Rear Delts on Pec-Dec
70x12
85x12
100x12
Side Raises
10x12
12x12
15x12

Hammer Curls
20x12
25x12
30x12
Life Fitness Tricep Machine
50x12
60x12
20x12(one-armed)
30x12(one-armed)

(That was it. I went to the chiropracter and he said that my upper back and trap area was really tight and to take it easy, so I went lighter on the rows and let my traps rest.)

muscle_g
10-27-2012, 03:19 PM
Friday 10/26/12 Deadlifts(WK 4)

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
Pulldowns: 75x12, 90x12

Front Squats
45x5
95x3
135x1
185x1
225x1 added belt
265x1, I believe this is a PR
135x6

Deadlifts- Conv(Hook grip)
135x3
225x1
275x1
315x1
365x1
added Hardcore suit/straps down
385x1, 8 sets(4 sets conv, 4 sets sumo) last 2 reps straps up

Prone Leg Curls
60x12
70x12
80x12
20x2x12(1 legged)
1-Legged Leg Extensions
20x12
30x12
each leg

Standing Calf Raises
80x3x20(2 legged)
BWx2x20(1 legged)

Seated Hammer Crunches
40x20
50x20
60x20

(That was it, felt strong today. Deadlifts were fast and strong.)

Brian Hopper
10-27-2012, 04:02 PM
Nice work G!!!

muscle_g
10-29-2012, 03:23 PM
Nice work G!!!

Thanks Brian :)

muscle_g
10-30-2012, 12:40 PM
Monday 10/29/12 Bench(WK 5)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Pulldowns: 75x12, 90x12

Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
290x2
290x2
290x2
290x1, missed 2nd rep

Close-Grip BP
225x5
235x5
stopped there. right pec felt kinda like it wanted to pull

Hammer-High Rows(weight on each side)
70x12
80x12
90x12
65x2x12(one-armed)
Rear DB Raises
10x12
15x12
20x12

Hammer Curls
20x12
30x12
40x12
Rope Tricep Pushdowns
50x20
60x20

Body-Masters Shrugs(static hold)
150x12
200x12
250x12

Standing Cable Crunches
100x2x20

(That was it. Bench felt ok, I didn't feel my strongest today but 290 for sets of doubles is a PR for that many sets.)

Coke
10-30-2012, 02:47 PM
Sessions are fine dude.

muscle_g
10-30-2012, 08:37 PM
Sessions are fine dude.

Thanks Coke :D




Tuesday 10/30/12 Squats(WK 5)

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20

Box Squats
45x5, 3 sets
135x3
185x3
225x3
275x3 added belt
295x3 added loose knee wraps here
315x3
225x5, 2 sets(close stance, no gear)

Chain-Suspended Good Mornings
135x5
185x2x5

BB Step-Ups
135x6
155x6
175x6
each leg
1-Legged Kneeling Leg Curls
50x3x12
each leg

Calf Presses(on leg press)
270x3x20(2 legged)
90x2x20(1 legged)

Seated Hammer Crunches
50x20
60x20
70x20

(That was it. Squats felt strong. We were short on help today, so I decided to go raw and do a few movements I hadn't done in awhile.)

muscle_g
11-01-2012, 03:39 PM
Wednesday 10/31/12 Aux(WK 5)

Straight-Arm Pulldowns
20x12
30x12
40x12
Face Pulls
20x12
30x12
40x12
Wide-Grip Pulldowns
50x12
70x12
90x12

Williams Shrugs
90x3x12
BB Upright Rows
30x12
40x12
50x12
Neck Harness
15x2x15(all 4 sides)

Ab Lounge
BWx3x15

Standing BB Calf Raises
135x3x20

Reverse Ez-Bar Curls
25x3x20

(That was it. After this I went bike riding.)

muscle_g
11-02-2012, 07:55 AM
Thursday 11/1/12 Bench Accessory(WK 5)

Standing Overhead BB Press
45x5
95x3
135x1
145x3
155x3
165x3

Seated Cable Rows(close-grip)
100x12
125x12
150x12
Nuetral-Grip Pulldowns
90x12
105x12
130x12

Rear Delts on Pec-Dec
60x12
70x12
85x12
Side DB Raises
10x12
15x12
20x12

Hammer Curls
20x12
25x12
30x12
BB Curls
45x3x12
Rope Tricep Pushdowns
60x12
70x12
80x12
30x2x12(one-armed)

Body-Masters Shrugs(static hold)
120x3x12

Seated Crunch Machine
PL4x20
PL5x20
PL6x20

(That was it. The reason I didn't do any declines or bench work today is because my right pec is still sore in that one spot where I said it felt like it was trying to pull. So I didn't want to take any chances. I did do some pec-dec flyes to pump some blood into the pecs though.)

muscle_g
11-03-2012, 12:55 PM
Friday 11/2/12 Deadlifts(WK 5)

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
Glute Machine: 22x15, 33x15
Pulldowns: 75x12, 90x12

Medium-Stance Squats
45x5
135x3
185x1
225x1
275x1
315x1 Belt

Deadlifts- Conv(hook grip)
135x3
225x1
275x1
315x1
365x1
added Belt, groove briefs, Hardcore suit/straps down
395x1
395x1
395x1
switched to a sumo stance, straps up
395x1
395x1
395x1

Dimmel DL's
135x10
175x10
200x10
1-Legged Kneeling Leg Curls
50x12
70x2x12
each leg

Hammer Calf Presses
270x3x20(2 legged)
90x2x20(1 legged)

Hanging Knee-Up's
BWx2x15
Side Cable Crunches
80x15
100x15

(That was it, deadlifts felt really strong and fast. I added my old groove briefs to keep my hips tighter feeling.)

muscle_g
11-03-2012, 08:16 PM
Saturday 11/3/12 Aux(WK 5)

Straight-Arm Pulldowns
20x12
30x2x12
Face Pulls
20x12
30x2x12

Wide-Grip Shrugdowns(static hold)
60x12
70x12
80x12
Neck Harness
20x3x20(back only)

Ab Slide(this is like a ab wheel)
BWx3x15

Standing BB Calf Raises
135x20
145x20
155x20

Reverse Ez-Bar Curls
20x20
25x20
30x20

(That was it. Everything felt good. All cable exercises were plate loaded.)