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muscle_g
02-11-2013, 12:42 PM
Hello everyone been awhile since I've posted here i will start posting my training here later today.

muscle_g
02-12-2013, 03:35 PM
Monday 2/11/13 Squats

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1
365x1 added reverse green bands here
405x1 added Belt
455x1 added Predator Briefs
495x1
545x1
585x1 added knee wraps

SSB Pause Squats
160x5
180x5
200x5

Kneeling 1-Leeg uls
50x12
70x12
90x12
each leg
Reverse Hypers
70x12
120x12
165x12

Seated Calf Raises
70x3x20(2 legged)
50x2x20(1 legged)

Ab Wheel
BWx2xFailure
Side Cable Crunches
80x20
110x20

(That was it. This is the first time I have been in gear in a looong time. Squats felt strong.)

muscle_g
02-13-2013, 07:11 PM
Wednesday 2/13/13 Bench

Floor Press (POR grip)
45x12
135x10
185x10
225x5
255x3
275x1
305x3,added reverse green bands, deloaded at top
315x3
340x1
First time doing this exercise, so everything is a PR

Incline DB Press
50x8
60x8
70x6
Dips
BWx2x8

Machine Side Raises
30x12
40x12
50x12
60x12
Rear DB Raises
10x12
15x12
20x12
25x12

BB Skullcrushers
75x8
75x8
75x6
One-Arm Rope Pushdowns
30x12
40x12
50x12
each arm

(That was it. First time doinf floor presses in years. Everything felt nice and strong today.)

Brian Hopper
02-13-2013, 08:14 PM
HA, found you!!!! How's it going?

muscle_g
02-14-2013, 05:57 AM
HA, found you!!!! How's it going?

Hey buddy, things are going pretty good. I start my training cycle next week for a IPA meet on April6th. How's things your way?

Brian Hopper
02-14-2013, 11:41 PM
Hey buddy, things are going pretty good. I start my training cycle next week for a IPA meet on April6th. How's things your way?

Everything is going pretty good for me, we'll see next weekend how my training was going! lol

I'm guessing your competing in gear?

muscle_g
02-15-2013, 05:55 AM
Everything is going pretty good for me, we'll see next weekend how my training was going! lol

I'm guessing your competing in gear?

Yes I'll be competing in gear at this meet. I've been doing a lot of raw offseason training so we'll see how things go.

muscle_g
02-15-2013, 08:11 PM
Friday 2/15/13 Deadlifts

Deadlifts-Conv
135x3
135x3
225x2
275x1
315x1
365x1 added briefs
405x1 added Max DL/straps down
455x1 straps up

Good Mornings
115x10
135x10
155x10

Wide-Grip Pulldowns
100x12
120x12
140x12
160x10
Hammer-High Rows(weight on each side)
70x12
80x10
90x8
55x12(one-armed)
65x12(one armed)
DB Shrugs
80x12
90x12
100x12

4-Way Neck Machine
15x2x15(front)
20x2x15(sides)
25x2x15(back)

21's w/Ez-Curl bar
35x3x21
One-Arm Cable Curls
20x3x12
each arm

Abs

(That was it. I start my training cycle for the IPA meet next week, so I didn't go extremely heavy.)

Coke
02-17-2013, 07:41 PM
I start my training cycle for the IPA meet next week

Good luck in this next phase G!

muscle_g
02-18-2013, 12:53 PM
Good luck in this next phase G!

Thanks a lot coke :)

muscle_g
02-18-2013, 07:52 PM
Monday 2/18/13 Bench(WK 1)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls:10x15, 12x15
Side Rotators w/band: 2x15
Pulldowns: 60x12, 80x12

Bench Press
45x12
95x8
135x5
185x3
225x1
245x6
250x6
225x8

Floor Press(POR Grip)
135x10
205x5
225x4
225x3
225x3

Hammer-High Rows(Plate loaded)
80x12
90x12
100x8
70x2x12(one-armed)
Rear DB Raises
15x12
20x12
25x12

Hammer Curls
30x12
35x12
40x12
JM Presses
55x12
65x12
75x6

Body-Masters Shrugs(static hold)
150x12
180x12
220x12

(That was it. Bench felt really strong, good way to start out a training cycle.)

Brian Hopper
02-19-2013, 05:13 AM
(That was it. Bench felt really strong, good way to start out a training cycle.)

Yeah it is, good job!!!

muscle_g
02-20-2013, 11:10 AM
Tuesday 2/19/13 Squats(WK 1)

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

Squats
45x5, 3sets
135x3
185x3
225x2
275x1
315x1 added belt
405x1 added Predator briefs
445x2,, 3 sets

Close-Stance SSB Squats
190x3x5

Ghetto Glute-Ham Raises
BWx3x6(green band assistance)
In & Out Thigh Machine
110x20
125x20
both ways

Standing BB Calf Raises(on Smith)
185x3x15(2 legged)
BWx2x20(1 legged)

Standing Cable Crunches
100x15
120x15
140x15
DB Side Bends
65x15
75x15
85x14

(That was it. My body has to get back used to the heavier geared squatting. Also this is the first time I have done glute-ham raises since i injured my glute almost a year ago.)

muscle_g
02-20-2013, 03:01 PM
Wednesday 2/20/13 Aux(WK 1)

Straight-Arm Pulldowns
20x12
25x3x12
Face Pulls
25x3x12
Wide-Grip Pulldowns
60x3x12

Williams Shrugs
70x3x12
Wide-Grip Shrugdowns
70x3x12
Neck Harness
20x2x15(all 4 sides)

Ab Lounge
BWx3x20

Standing 1-Legged DB Calf Raises
20x3x15
each leg

Ez-Bar Reverse Curls
20x3x20

(That was it, just the normal light accessory work.)

muscle_g
02-24-2013, 11:49 AM
Thursday 2/21/13 Bench(WK 1)

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 15x15
Pulldowns: 70x12, 80x12
Rope Pushdowns: 35x15, 45x15

Illegal Wide-Grip Bench Press
45x12
95x8
135x5
185x3
205x8
215x8
225x6

Standing Overhead BB Presses
45x5
95x3
115x1
135x3
145x3
155x3

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

Rear Delts on Pec-Dec
85x12
100x12
110x12
Seated Side DB Raises
5x3x25

Hammer Curls
20x12
25x12
30x12
Tricep Pushdowns
60x20
80x20
One-Armed Reverse Grip Pushdowns
20x15
30x14
each arm

DB Shrugs(static hold)
60x12
70x12
85x12

Abs

(Good workout. I wanted 8 reps with the 225 on wide grip bench but could only manage to get 6. Also my stomach had been hurting all evening so I was happy with what I was able to do.)

muscle_g
02-24-2013, 11:53 AM
Friday 2/22/13 Deadlifts(WK 1)

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
Pulldowns: 70x12, 80x12
Body-Masters Shrugs: 70x20, 80x20

Close-Stance Squats
45x5
135x3
185x1
225x1
275x1
315x1 added belt
350x1 added new knee wraps
370x1

Block Pulls-Conv(2in off ground)
225x3
315x3
365x1
405x1 added briefs and belt
455x1 added Max DL suit/straps down
480x1 straps up

Dimmel DL's
135x3x10

1-Legged Kneeling Leg Curls
50x12
70x2x12
1-Legged Glute Machine
33x15
44x15

Hammer Calf Presses
270x3x25
90x2x25
each leg

Lying Weighted Crunch Machine
35x20
40x20
45x20
Side Cable Crunches
80x20
90x20
100x20

(That was it. Squats and deads both felt strong. Also I am really likeing the new Inzer gripper wraps I just got.)

muscle_g
02-24-2013, 11:54 AM
Saturday 2/23/13 Aux(WK 1)

Straight-Arm Pulldowns
20x3x12
Face Pulls
20x3x12
Reverse-Grip Pulldowns
70x3x12

Wide-Grip Shrugdowns
70x3x12
Neck Harness
15x3x15

Stability Ball Crunches
BWx3x20

Standing One-Legged DB Calf Raises
20x3x20
each leg

Reverse Ez-Bar Curls
20x3x20

(That was it. Just some light auxiliary work.)

Brian Hopper
02-24-2013, 12:13 PM
Nice training G!!!