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muscle_g
05-14-2013, 02:43 PM
Monday 5/13/13 Bench(WK 1)

Bench Press
45x12, 3 sets
95x8
135x5
185x3
225x1
240x5
250x5
260x5
270x5
280x5
290x5, HUGE PR!!!

Flat DB Press(w/Slingshot)
80x8
90x8
100x6
Cybex Incline Machine Press
90x12
110x12
130x7
Cable Flyes
30x15
40x15

Side DB Raises
15x15
20x12
25x12
Icarian Machine Shoulder Press
70x10
90x10
110x7
Face Pulls
70x12
80x12
90x12

(That was it. Awesome workout tonight, bench is really making progress.)

Coke
05-15-2013, 03:44 AM
Props on it all George, been in great focus this spring.

muscle_g
05-15-2013, 05:57 AM
Props on it all George, been in great focus this spring.

Thanks alot Coke :)



Tuesday 5/14/13 Squats(WK 1)

SSB Box Squats(paused on box w/a close-stance)
50x5, 3 sets
140x5
190x5
230x5
280x3 Belt
300x3
320x3
damn this bar is so hard for me, really hits my weak areas

Leg Press(plates on each side)
6PLx15
7PLx15
8PLx15

BB Step-Up's
95x3x10
each leg

(That was it, had to hurry so I could make it to my kids school award ceremony. Next week I'm going back to my original weekly splt. I hate squatting the day after bench and I hate benching the day after squats. Feels like to takes so much out of my shoulders doing them back to back like that.)

muscle_g
05-16-2013, 08:27 PM
Thursday 5/16/13 Back(WK 1)

Magnum Machine Pulldowns
90x15
100x15
110x15
125x15
Bent-Over DB Rows
40x12
45x12
50x12
55x12
One-Arm Body Masters Rows
50x15
60x15
70x15
80x15
each arm

ABS

(Just a light back workout tonight. Went to the chiropractor yesterday and got my back, hips, and neck adjusted and my back muscles were very tight and all knotted up. So I just keep things light, short, and sweet today.)

muscle_g
05-18-2013, 09:05 AM
Friday 5/17/13 Speed Bench(WK 1)

Speed Bench vs. Mini's
45x5, 2 sets added mini's
95x3, 9 sets(3 grips- comp, POR, thumb length from smooth)

JM Press
65x8
85x8
105x8
Machine Dips
120x12
135x12
150x12
One-Arm Reverse-Grip Pushdowns
30x15
40x15
50x8
each arm

Ez-Bar Preacher Curls
50x3x12
Hammer Curls
25x12
30x12
35x12
One-Arm Machine Curls
30x15
40x15
50x8
each arm

Forearms/Grip work

(That was it, speed bench felt really fast tonight and arms had a good pump.)

Coke
05-19-2013, 11:05 AM
Nice job overall G!

muscle_g
05-20-2013, 09:30 PM
Nice job overall G!

Thanks Coke :)



Monday 5/20/13 SQ/DL(WK 1)

Squats
45x5, 3 sets
135x5
185x5
225x5
275x5 added Belt
295x5
315x5
335x3
355x2 wraps didn't have my squat shoes and my feet didnot feel stable in my 5 finger toe shoes

Deadlifts- hook grip
135x3
225x1
315x1
405x1 Briefs, Belt
425x2, 4 sets(2 sets sumo, 2 sets conv) T-Rex suit/straps up

Glute-Ham Raises
3x various reps
1-Legged Leg Press(plates on each side)
1PLx15
2PLx15
3PLx15
each leg
Adducter/Abducter Machine
100x20
110x20
both ways

Calves
Abs

(That was it, everything felt strong tonight. Conventional stance felt alot better then the sumo did.)

muscle_g
05-22-2013, 05:37 AM
I forgot to post this, if anyone is following my log my training week looks like this
Mon- SQ/DL
Wed- Bench
Thu- Back
Sat- Speed Bench

muscle_g
05-22-2013, 09:03 PM
Wednesday 5/22/13 Bench(WK 1)

Warm-Up
Standing Rotators: 3x15, 5x15
Pec-Dec Flyes: 45x2x15

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
265x1
285x1
305x1
365x3, 2 Board from here, added DD shirt
405x3
425x3
445x3, this may be a 2 board PR triple, not sure?

Close-Grip BP(thumb-length from smooth)
225x5
235x5
Low-Incline DB Press
60x10
70x10
80x10
Pec-Dec Flyes
45x15
60x15
75x15

Machine Side Raises(plate loaded)
15x12
20x12
25x12
Standing DB Shoulder Press
40x10
50x8
60x5
Cable Rotations
10x2x15(both Int. & Ext.)

(That was it. Bench felt pretty strong today, but I can tell I need to get my conditioning back up for my geared work.)

muscle_g
05-23-2013, 08:24 PM
Thursday 5/23/13 Back(WK 1)

Wide-Grip Pulldowns
130x12
150x12
170x12
190x8
Seated Rows
100x12
125x12
150x12
175x8
Hammer High Rows
80x12
90x12
100x12
One-Arm DB Rows
70x12
90x10
110x8
each arm

BB Shrugs
135x12
225x12
275x10
315x10
Rear Delts on Pec-Dec
100x12
110x12
120x12
4-Way Neck Machine
20x2x15(front)
30x2x15(sides)
40x2x15(back)

Abs

(That was it. Everything is feeling good.)

muscle_g
05-25-2013, 07:51 PM
Saturday 5/25/13 Speed Bench(WK 1)

Speed Bench vs. Mini's & 50lbs of Chains
45x10, 3 sets
45x5, 2 sets added Minis here
45x5x5 added chains here
105x3, 9 sets(chains & minis) 3 grips(comp, POR, Thumb-length from smooth)

BB Curls
45x12
55x12
65x12
75x12
One-Arm Hammer Curls
20x12
25x12
30x12
35x10
each arm

Lying DB Skullcrushers
25x12
30x12
35x12
40x12
One-Arm Rope Pushdowns
30x12
40x12
50x12
60x10 each arm

Forearms/Grip

(That was it. Elbows tendons were hurting a little on tricep work today, gonna have to go a little lighter on them for a few weeks or so.)

muscle_g
05-28-2013, 05:35 PM
Monday 5/27/13 Squats

Squats
45x5, 3 sets
135x5
185x5
225x5
275x5
295x3 belt

Hack Squats
1PLx3x8

DB Stiff-Legged DL's
45x10
50x10
55x10
1-Legged Kneeling Leg Curls
40x3x12
each leg

1-Legged Hammer Calf Presses
90x3x25
each leg

(That was it. Started my new job today and I was extremly tired!!)

muscle_g
05-29-2013, 05:47 PM
Tuesday 5/28/13 Bench

Guillotine Bench Press(lowered bar to chin)
45x10
95x10
115x10
135x10

Incline DB Press
45x10
50x10
55x10
Machine Chest Flyes
40x15
60x15

DB Side Raises
10x12
15x12
20x12
Machine Shoulder Press
60x10
70x10
80x10

(That was it. Just kinda using this week as a deload and to get used to the new job.)

Coke
05-29-2013, 07:31 PM
Nice about the new workplace man, change is good!

muscle_g
06-02-2013, 08:12 AM
Nice about the new workplace man, change is good!

Thanks Coke :D



Thursday 5/30/13 Back

Wide-Grip Pulldowns(alternating from front to behind the neck on each rep)
80x12
90x12
100x12
110x12
Bent-Over BB Rows
95x4x12(2 sets close-grip, 2 sets wide-grip)

Williams Shrugs
70x12
80x12
90x12
Rear Delts on Pec-Dec
60x12
70x12
85x12
4-Way Neck Machine
10x20(all 4 sides)

Abs

(That was it. Hopefully next week I will be back to heavy work.)

muscle_g
06-04-2013, 05:20 PM
Monday 6/3/13 Bench(heavy)

Bench Press
45x12, 3 sets
95x8
135x5
185x3
225x1
275x1
315x1 Slingshot
335x3 added 1ply Rage X shirt
355x3
375x3
395x1
no shirted sets touched

Fat-Bar Bench Press(POR grip)
160x8
180x6
180x6
One-Arm Pec-Dec Flyes
30x15
45x15
60x15
each arm

DB Side Raises
10x15
15x15
20x15
25x15
Machine Shoulder Press
70x12
80x12
90x12
100x12

Tricep Pushdowns
100x15
110x15
120x15
One-Arm Seated Overhead DB Extensions
30x15
35x10
40x8

(That was it. Everything felt pretty strong.)

muscle_g
06-05-2013, 06:51 PM
Tuesday 6/4/13 SQ/DL

Box Squats(paused on box)
45x5, 3 sets
135x5
185x5
225x5
275x5
295x3
315x1
365x2 added 1 ply briefs
405x2 added 1 ply Titan Centurion/straps down
425x2 added knee wraps

Deadlifts- Sumo(suit bottoms)
135x3
225x1
315x1
405x1 straps up
455x1
I hate sumo!!

Reverse Hypers
50x12
100x12
150x12
1-Legged Leg Press(plates on each side)
1PLx12
2PLx12
3PLx12
4PLx6
each leg
Kneeling 1-Legged Leg Curls
20x12
40x12
60x12
each leg

Calf work
Ab work

(That was it. Squats felt pretty strong, it's just been awhile since I've been in any type of squat gear. Deadlifts felt off. Gonna stay with conventional stance, it feels much stronger.)

muscle_g
06-07-2013, 05:05 PM
Thursday 6/6/13 Back

Neutral-Grip Pulldowns(behind the neck)
100x12
110x12
130x10
140x8
Seated Rows
PL6x12
PL8x12
PL10x12
Magnum Machine Pulldowns
100x12
125x12
150x12
One-Arm DB Rows
70x12
80x12
90x8
each arm

Behind the Back Upright Rows(Lee Haney style, on smith)
135x3x8
Rear DB Raises
20x12
25x12
30x12

ABS

(That was it. Besides back work I also done some light chest work today too.)

muscle_g
06-10-2013, 08:56 PM
Monday 6/10/13 Bench

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
275x5 added green reverse bands
295x5
315x5

Fat-Bar Bench Press(POR grip)
160x8
170x8
180x6
Lyning DB Skullcrushers
25x12
30x12
35x12

T-Bar Rows(plate loaded)
35x12
45x12
55x12
65x12
DB Shrugs(static hold)
75x12
85x12
95x10
Rear Delts on Pec-Dec
85x12
100x12
110x12

One-Arm Machine Curls
20x12
30x12
40x12
each arm

ABS

(That was it. Bench felt strong today. Got off work late today and that made me get to the gym late, so I decided not to shirt up.)

muscle_g
06-12-2013, 07:02 PM
Tuesday 6/11/13 Squats

Squats
45x5, 3 sets
135x3
185x3
225x3
275x2
315x1 added belt
365x3 reverse green bands
385x3
405x3

Close-Stance Pause Squats
185x5
205x5
225x5
slight pause in the hole

(That was it. My son was with me tonight and the gym nursery closes at 8, so I had to hurry. Wish I could've gotten in some hamstring, calf, and ab work but I'll hit hem later.)

muscle_g
06-18-2013, 05:08 AM
Monday 6/17/13 Bench

Bench Press
45x12
95x8
135x5
185x3
225x2
245x6
250x6, last rep paused
230x8, last rep paused

Slingshot Bench Press(POR grip)
275x5
295x4
Incline DB Press
50x8
55x8
60x8
Pec-Dec Flyes
60x20
70x15

Seated Machine Side Raises
PL#11x3x15
Cable Front Raises
40x3x12
One-Arm DB Side Raises
15x2x12

Seated 2-Arm Overhead DB Extensions
50x3x12
One-Arm Pushdowns
30x15
40x15
50x15
each arm

(Pretty good workout, everything was feeling strong.)

Brian Hopper
06-18-2013, 10:31 AM
Training is looking good G, got anything planned?

muscle_g
06-19-2013, 05:57 PM
Training is looking good G, got anything planned?

Nothing planned at the moment. Really don't have the time right now with the new job and all.

Brian Hopper
06-19-2013, 07:34 PM
Thats right, how is the new job?

muscle_g
06-23-2013, 01:55 PM
Thats right, how is the new job?

I like it pretty good, a lot better money then what I was making at my old job.

Actually looking into a SPF meet on Sept 28th. Got to get my training and food/supplements in order. Love to total 1600 or more in the 220's.

I'm thinking my training split will probably look like this, but not sure just yet

Mon- Bench
Tue- SQ/DL
Thu- Speed Bench
Fri- lower acc

muscle_g
06-25-2013, 05:17 AM
Monday 6/24/13 Bench

Bench Press
45x12, 3 sets
95x8
135x5
185x3
225x3
245x3
265x3
285x2
my left hand was hurting for some reason so I stopped there

Guillotine BP
95x10
115x10
135x10
Hammer Incline Press
1PLx3x15
Pec-Dec Flyes
40x20
65x20

Rope Tricep Pushdowns
70x15
80x15
90x15
One-Armed Reverse Grip Tricep Pushdowns
20x15
30x15
50x15
each arm

(That was it, my left hand hurt through the whole workout. The muscle that connects to the thumb has been sore since last week.)

Brian Hopper
06-25-2013, 05:21 PM
Any idea on how and why your hand is hurting?

muscle_g
06-25-2013, 05:30 PM
Any idea on how and why your hand is hurting?

Probably from work. I'm twisting and turning wrenches all day.

Brian Hopper
06-25-2013, 05:33 PM
Makes sense, lol! What do you do?

muscle_g
06-25-2013, 05:44 PM
Makes sense, lol! What do you do?

I'm a mechanic helper at Case International tractor.


Also I think I have figured how I'm gonna split everything up

Day 1- Bench, Shoulders, Tri's
Day 2- SQ/DL
Day 3- Back, Biceps

Coke
06-26-2013, 08:31 PM
Good luck keeping everything in check while going into the meet!

muscle_g
06-26-2013, 08:53 PM
Wednesday 6/26/13 SQ/DL

Recumbent Bike: 5mins

Squats
45x5, 3 sets
135x3
185x3
225x3
275x3
315x3
365x2 added powerpants
385x2 add knee wraps
405x2

Trap-Bar Deadlifts(left briefs on)
135x5
225x5
315x5
365x5, belt

1-Legged Leg Press
1PLx12
2PLx12
3PLx10
each leg
Seated Leg Curls
100x15
120x15
140x15

Calf work
Ab work

(That was it, hips were hurting and elbows still feel like crap.)

muscle_g
06-28-2013, 05:01 AM
Thursday 6/27/13 Back

Wide-Grip Pulldowns(behind the neck)
100x12
120x12
140x12
160x10
Seated Rows(reverse grip)
120x15
140x15
160x15
180x15
200x15
Body-Masters Rows
100x12
120x12
140x12
One-Arm Chest-Supported DB Rows
50x12
55x12
60x12
each arm

DB Shrugs
55x12
65x12
75x12
Face Pulls
60x12
70x12
80x12
Neck Harness
20x3x20

Ab work
Forearms/Grip work
Calf work

(Awesome workout!! Really feeling it this morning.)

muscle_g
06-29-2013, 01:39 PM
Saturday 6/29/13 Bench Acc.

Close-Grip BP(thumb-length from smooth)
45x12, 3 sets
95x8
135x5
185x3
225x2
245x1
265x1
285x1
295x3 added Slingshot here
295x3
295x2

Ez-Bar Skullcrushers/BB Preacher Curls
60x12/40x12
80x12/60x12
100x10/80x10

One-Arm DB Concentration Curls/One-Arm Rope Pushdowns(plate loaded)
30x12/20x12, 3 sets
each arm

Reverse BB Wrist Curls
40x3x20

(That was it, everything felt really good, and I worked out at my house today. Best of all my elbows wasn't hurting today. Think I'm gonna take some time off from speed bench to rest the elbows. Also this is the first week in over a month that I have been able to get in the gym 4 days.)

muscle_g
07-02-2013, 04:56 AM
Monday 7/1/13 SQ/DL(WK 1)

Box Squats(parallel, paused on box)
45x5
135x5
185x5
225x5
275x5
295x5 added Belt
315x5
335x3
365x3 added knee wraps
385x1

Deadlifts- Conv
135x3
225x1
315x1
365x5 added Belt
385x3
405x3

Glute-Ham Raises
BWx10
BWx6
BWx6
1-Legged Leg Press(plates on each side)
1PLx15
2PLx15
3PLx15
each leg

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

Calves
Abs

(That was it. Best squat workout I've had in awhile, also this is the first time I have deadlifted in over a month and I can tell it!!)

Coke
07-03-2013, 10:31 AM
Very good with the squats/deads combo...nice job throughout!

muscle_g
07-04-2013, 08:31 AM
Very good with the squats/deads combo...nice job throughout!

Thanks a lot Coke :D



Wednesday 7/3/13 Bench(WK 1)

Bench Press
45x12, 3 sets
95x8
135x5
185x3
225x5
235x5
245x5
255x5
265x5

Close-Grip Decline Press(thumb-length from smooth)
225x6
255x6
280x3, burnt
Cybex Chest Press Machine
110x3x15
One-Arm Pec-Dec Flyes
45x20
60x20
each arm

Side DB Raises
15x15
20x15
25x15
Machine Shoulder Press
70x12
90x12
110x10
One-Arm Cable Side Raises
10x12
20x12
20x12
each arm

Abs

(That was it. I was feeling tired today, but still had a good workout.)

muscle_g
07-04-2013, 08:06 PM
Thursday 7/4/13 Back(WK 1)

Neutral-Grip Pulldowns
100x12
120x12
140x12
160x12
Bent-Over BB Rows
115x12
125x12
135x12
145x12
Body-Masters Rows
110x12
130x12
150x12
One-Arm Cable Rows
50x12
60x12
75x12
each arm

Chest-Supported Shrugs
45x12
55x12

(That was it, Happy 4th of July everyone!!)

muscle_g
07-06-2013, 04:15 PM
Saturday 7/6/13 Speed Bench(WK 1)

Recumbent Bike: 5mins

Speed Bench(vs. 2 Dbl Mini's on each side)
45x12
45x3 added bands
45x3 added other bands
135x3x3(comp grip) Slingshot
135x3x3(POR grip) Slingshot
135x3x3(thumb-length from smooth) Slingshot

Tricep Pushdowns
120x15
140x15
160x15
180x15
One-Arm Seated Overhead DB Extensions
20x3x10 each arm
One-Arm Pushdowns
50x3x12 each arm

DB Curls
25x12
30x12
35x12
40x12
One-Arm DB Preacher Curls
20x3x12 each arm
One-Arm Cable Curls
20x15
30x15
40x15
each arm

Forearms/Grip work

(That was it. Speed benches felt good added the slingshot just to try something new and I really liked it.)

muscle_g
07-08-2013, 09:24 PM
Monday 7/8/13 Bench(WK 2)

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 15x15
Pulldowns: PL4x12, PL6x12
Rope Pushdowns: PL3x12, PL4x12

Bench Press
45x12
95x8
135x5
185x3
225x1
245x6, 2 sets
225x8, last rep paused

Fat-Bar Bench Press(POR grip)
165x5
175x5
185x5

Hammer-High Rows
70x12
80x12
90x12
Wide-Grip Pulldowns
PL7x12
PL8x12
PL9x12

Rear DB Raises
15x12
20x12
25x12
Machine Side Raises
50x15
60x15
70x15

Hammer Curls
20x12
25x12
30x12
BB Curls
45x12
55x12
65x12
Rope Pushdowns
60x20
70x20

Trap-Bar Shrugs(static hold)
185x3x12

ABS: 100 reps

(That was it. Everything felt really good. I am changing my routine for a little while and going back to what brought my bench up to 450 and squat up to 625. Except this time I am going single ply. I'd like to break 1500 or at least get close to it in single ply gear.)

Brian Hopper
07-09-2013, 07:55 AM
Solid training!!!

muscle_g
07-13-2013, 05:28 PM
Solid training!!!

Thanks a lot, I've took most of this week off of training because my hips have been hurting me pretty bad.