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muscle_g
11-19-2012, 04:16 PM
Well I have decided to do the SPF SC Championships in North Myrtle Beach on Jan 26th. I will be competeing in the mulit-ply division. I will start posting my training after bench today. Goals are 625/460/520

muscle_g
11-19-2012, 09:13 PM
Monday 11/19/12 Bench(WK 1)

Standing Rotators: Resistance Tube 2x15

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
275x1
295x1 Slingshot
315x1 Slingshot
added Inzer Dbl Denim
365x3, 3 Board
365x3, 2 Board
365x3, 1 Board
365x2, to chest(feet flat)
365x1, to chest(feet tucked)

Flat DB Press(vs Mini-band)
50+mini x10
60+mini x10
70+mini x10
Cable Chest Flyes
30x15
40x15

3-Way Shoulder Raises
10x3x12
each way

Face Pulls
50x12
60x12
70x12

(That was it, just working on different techniques and foot placements tonight. Bench sets felt strong.)

muscle_g
11-22-2012, 06:17 AM
Tuesday 11/20/12 Squats(WK 1)

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

Box Squats
45x5, 3 sets
135x3
185x3
225x2
275x1 added Belt
315x1
365x2 added loose briefs

(That was it. I felt like shit and my head was just not in it so I stopped there. I started not to even post this workout, but you've got to take the good with the bad!!)

muscle_g
11-22-2012, 09:45 AM
Thursday 11/22/12 Speed Bench(WK 1)

Warm-Up
Standing Rotators: 3x15, 5x15

Speed Bench(vs Dbl Mini's on all sets)
45x5
45x5
95x5
115x3
125x3x3(Comp grip)
125x3x3(POR grip
125x3x3(thumb-length froom smooth grip)

Seated DB Shoulder Press(plate loaded DB's)
35x10
45x10
55x10
Face Pulls(plate loaded)
30x12
40x12
50x12
Side Raises
10x12
15x12
20x12

Ez-Bar Preacher Curls
Close-Grip
50x12
60x12
Wide-Grip
45x12
55x12
One-Arm DB Hammer Curls
35x3x12
each arm

(That was it. I have decided to put shoulders on my speed bench day, and put triceps on my shirt bench day. Happy Thanksgiving everyone.)

muscle_g
11-23-2012, 04:35 PM
Friday 11/23/12 Deadlifts(WK 1)

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

Front Squats(paused to a paralell box and wearing deadlift slippers)
45x5
95x3
135x1
185x1
225x1
235x1
245x1
no gear

Deadlifts- Conv(hook grip)
135x3
225x3
275x1
315x1
365x1
added belt and briefs
405x1
added Max DL suit/straps up
425x1
425x1
switched to a sumo stance took off Max DL and put on Centurion suit
425x1
425x1 like butter, very fast

Stiff-Legged DL's(wore lifting straps)
225x8
245x8
265x8
no gear
1-Legged Standing Leg Curls(plate loaded)
25x12
35x12
45x12
each leg

(That was it. I had to lift at my house today, but that's cool. It's nice to have your own stuff when you can't make it to the gym. Sumo in the Centurion suit was very fast and easy. I haven't had the chance to get in any calf or ab work this week, but I will be blasting them next week!!)

Coke
11-23-2012, 06:30 PM
Great workout at home G!

muscle_g
11-23-2012, 10:58 PM
Great workout at home G!

Thanks Coke, I have alot of stuff in my home gym to choose from. If I was a full time raw lifter I'd quit going to the gym and just workout at home by myself.

muscle_g
11-24-2012, 03:37 PM
I relized that I have put week 1 on all my workouts this week, that's wrong I am on week 8(dumass me :p)

Next week I am gonna be back on my original split but I am gonna replace declines with speed bench. This is what it's gonna look like
Mon- Bench
Tue- Squats
Wed- Auxiliary
Thu- Speed Bench
Fri- Deadlifts
Sat- Auxiliary

I love using this split but alot of times after heavy shirted benching on Monday's I am not fully recovered by Thursday's heavy close-grip Declines. So I am gonna do heavy shirted bench on Mon and light Speed bench on Thursday.

muscle_g
11-24-2012, 05:53 PM
Saturday 11/24/12 Aux(WK 8)

Straight-Arm Pulldowns
20x12
25x12
30x12
Face Pulls
20x12
25x12
30x12

Williams Shrugs
50x12
60x12
70x12
Neck Harness
25x3x15(back only)

Ab Lounge
BWx3x20

Standing BB Calf Raises
135x3x20

Ez-Bar Reverse Curls
25x3x20

(That was it. Just a quick light workout. All cable movements were plate loaded.)

muscle_g
11-26-2012, 09:19 PM
Monday 11/26/12 Bench(WK 9)

Warm-Up
Front/Side/Rear Raises: 5x2x12(each)
Hammer Curls: 5x15, 10x15
Pulldowns: 70x12, 90x12

Bench Press
45x12
95x8
135x5
185x3
225x2
245x1
275x3 Slingshot
295x1 Slingshot
added Inzer Dbl Denim shirt and 2 Board here
315x3
365x5
405x1
425x1
445x1
380x1, to chest

Flat DB Press(vs Mini's)
55+mini x10
65+mini x6
65x10, no band

Chest-Supported Rows(plate loaded)
25x12
35x12
45x10
45x8
Rear DB Raises
10x12
15x12
20x12

Alt. DB Curls/Green-Band Pushdowns(supersetted)
25x3x15/Band x3x20

Body-Masters Shrugs(static hold)
100x12
120x12
140x12

(That was it. Bench didn't really feel it's strongest tonight. I've spent to much time out of the shirt and also the weight loss hasn't helped it any. Got to find my groove at the lower bodyweight.)

muscle_g
11-27-2012, 09:07 PM
Tuesday 11/27/12 Squats(WK 9)

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
335x1 added knee wraps
350x1
365x3, 2 sets(Reverse mini's)

1-Legged Leg Press(plates on each side)
1PLx12
2PLx12
3PLx12
each leg

Seated Leg Curls
70x12
80x12
90x12
1-Legged Glute Machine
33x12
44x12
55x12
each leg

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

Standing Cable Crunches
100x15
120x15
140x15
Side Cable Crunches
90x15
110x15
130x15

(That was it. No one showed up at the gym tonight so I wasn't able to get into the suit.)

muscle_g
11-30-2012, 06:55 AM
Thursday 11/29/12

Warm-Up
Standing Rotators: 3x12, 5x12
Side Raises: 5x12, 10x12

Bench Press(POR grip on all sets, no spotter)
45x12, 3 sets
95x8
135x5
185x3
225x1
275x3, 3 Board
295x3, 3 Board
added Inzer Dbl Denim shirt
315x3 no touch
added Reverse Mini Bands here
365x3
405x3
455x1, 2 Board

Standing BB Overhead Press
45x5
95x3
115x1
135x5, 2 sets

Wide-Grip Pulldowns(plate loaded)
90x12
110x12
130x8
One-Arm DB Rows
50x12
60x12
70x12
each arm

Face Pulls(plate loaded)
20x12
30x12
40x12

Hammer Curls
25x3x12

Ab Lounge
BWx3x20

(That was it. I normally don't get into my shirt on this day but I had a sh*tty shirted session earlier this week and decided to do some work in it again.)

muscle_g
11-30-2012, 02:23 PM
Friday 11/30/12 Deadlifts(WK 9)

Warm-Up
Leg Extensions: 20x20, 40x20
Lying Leg Curls: 20x20, 40x20
Pulldowns: 70x12, 90x12

Front Squats(paused to a box, no gear)
45x5
95x3
135x1
155x3
175x3
195x3
didn't go heavy, my hips are screaming at me

Deadlifts- Conv(Hook grip on all sets)
135x3
225x1
275x1
315x1
added Briefs and Belt, switched to a sumo stance
365x1
added Titan Centurion/straps down
405x1
straps up
445x1, 2 sets(supposed to be 4 sets)

(That was it. Everything has felt heavy this week. I think I am need of a rest week from the gym, so I am gonna take next week off to rest my body up some.)

Coke
12-01-2012, 02:47 AM
Going full throttle these days, props.