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muscle_g
08-20-2013, 04:22 AM
Hadn't posted in awhile. Been doing a lot of bodybuilding training but I am gonna get back into some powerlifting training. Not planning on competing any this year I want to build up my strength before I get back into all of the lifting gear. Right now I am gonna be doing a lot of raw benching and squatting and deadlifting in a 1ply pair of power pants because my hips has really been bothering me. I am doing cardio every session because looks is one of my main concerns right now also.

Here's my weekly training split
Mon- Bench
Tue- SQ/DL
Thu- Speed Bench
Fri- SQ/DL accessory(this may get pushed back to Saturday's some weeks)

muscle_g
08-20-2013, 04:28 AM
Monday 8/19/13 Bench(WK 1)

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 15x15
Pulldowns: 70x12, 90x12
Tricep Pushdowns: 50x15, 60x15

Bench Press
45x12
95x8
135x5
185x3
225x3
240x6, 2 sets
225x8

Sling Shot Bench(POR grip)
275x3, 2 sets

Wide-Grip Pulldowns
100x12
120x12
140x12
One-Arm DB Rows
60x12
70x12
80x12
each arm

Rear Delts on Pec-Dec
50x12
60x12
70x12

DB Curls
20x12
25x12
30x10
Tricep Rope Pushdowns
70x20
80x20
50x2x15(one-armed)

DB Shrugs(static hold)
50x12
55x12
60x12

ABS
Treadmill: 20mins

(That was it, strength is down right now but it should start building back up.)

muscle_g
08-21-2013, 04:23 AM
Tuesday 8/20/13 SQ/DL

Warm-Up
Leg Extensions: 30x20, 40x20
Prone Leg Curls: 30x20, 40x20

SSB Box Squats(parallel box)
50x5
140x3, 2 sets
190x3
230x3
280x3, 4 sets(added 1ply power pants)

Block Pulls- Conv(left briefs on, 2in blocks)
135x3
225x3
315x3
405x3 added Belt

Glute-Ham Raises
BWx8
BWx8
BWx6
1-Legged Leg Press
1PLx15
2PLx15
2PL+25PLx15
each leg
In & Out Thigh Machine
110x2x20(both ways)

Calves
Abs

Recumbent Bike: 20mins

(That was it. My left hip was hurting pretty bad on squats so I put on my power pants briefs. Still hurt a little with the briefs on too.)

muscle_g
08-22-2013, 08:41 PM
Thursday 8/23/13 Back

Warm-Up
Recumbent Bike: 5mins

Wide-Grip Pulldowns(alternated from front to behind the neck)
100x12
110x12
120x8
130x6
one rep equals to a pulldown to the front and then a pulldown to the back
Bent-Over Yates BB Rows
95x12
115x12
135x12
155x12
V-Bar Pulldowns
90x12
100x12
110x12
One-Arm Machine Rows
50x15
60x15
70x15
each arm

Williams Shrugs
110x12
130x12
150x12
Rear DB Raises
15x12
20x12
25x12
Neck Harness
25x3x20

ABS
Treadmill: 20mins

(That was it, back was really pumped and working on every exercise.)

muscle_g
08-24-2013, 03:08 PM
Saturday 8/24/13 Speed Bench

Warm-Up
Foam Rolling: back, hips, legs
Mini-Band Pull-aparts: 3x15

Speed Bench
45x10, 3 sets
95x3x5(comp grip)
95x3x5(POR grip)
95x3x5(Thumb-Length from smooth grip)

Standing Overhead Press
45x5
95x3
135x3x5

Bent-Over Yates BB Rows
135x12
185x3x12
Mini Band Pull-Aparts
3x15

Overhead Rope Cable Extensions(plate loaded)
25x3x15
BB Curls
45x3x12

(That was it. I lifted at my house today, and I didn't feel like setting up any bands for benching so I just stuck with straight weight. Also I did sets of 5 reps instead of 3's. The speed benching was light, but I could tell my body didn't want to try and push very heavy weight today. Didn't do any abs or cardio today, I am tired and it was hot as u know what today!!)

Coke
08-25-2013, 10:25 AM
Looking solid throughout George.

muscle_g
08-25-2013, 05:11 PM
Looking solid throughout George.

Thanks a lot Coke :)

muscle_g
08-27-2013, 04:32 PM
Monday 8/26/13 Bench(WK 1)

Bench Press
45x12, 2 sets
95x8
135x5
185x3
215x5
225x5
235x5
245x5
255x4

2 Board Press w/Slingshot(POR grip)
275x5
285x4, back slipped on bench
295x5
Low-Incline DB Press
55x12
65x10
75x5

Bent Over Yates BB Rows
135x12
155x12
205x10
Rear Delts on Pec-Dec
100x12
110x12
120x12

Hammer Curls/Tricep Pushdowns
30x15/110x20, 3 sets

Machine Shrugs(static hold)
120x12
140x12
160x12

(That was it, got to the gym late and didn't have time for cardio and abs.)

muscle_g
08-27-2013, 08:05 PM
Tuesday 8/27/13 SQ/DL

Warm-Up
Leg Extensions: 20x25, 30x25
Seated Leg Curls: 30x20, 40x20

Box Squats(legal depth, paused on box)
45x5, 3 sets
135x3
185x3
225x3
275x3 added 1ply Power Pants and Belt, left was really hurting today
295x3
315x3
335x3
355x1, had to stop there hip was hurting to bad

2in Block Pulls- Sumo(left briefs on)
135x3
225x3
315x3
405x3 Belt
455x1
deads did not hurt my hip none what so ever

Hack Squats(weight loaded on machine)
70x3x10 these hurt the hip too
1-Legged Lying Leg Curls
20x15
30x15
40x15 each leg
Standing 1-Legged Leg Curls
22x2x15
each leg

1-Legged Hammer Calf Presses
110x4x25
each leg

Abs
Recumbent Bike: 20mins

(That was it, squats felt easy but my hip will not let me go very heavy on them. Deadlifts are feeling very strong and they are coming back pretty fast.)

muscle_g
09-03-2013, 04:39 PM
Monday 9/2/13 Bench(WK 1)

Warm-Up
Standing Rotators: 5x12, 2 sets
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 15x15
Pulldowns: 70x12, 90x12
Tricep Pushdowns: 40x15, 50x15
Pec-Dec Flyes: 50x20, 60x20

Bench Press
45x12
95x8
135x5
185x3
225x1
240x6
245x6
225x7, hit the rack on the 7th rep and got off groove so I just racked it and didn't try for a 8th rep

Flat DB Press
40x15
40x12

Bent-Over Yates BB Rows
135x12
155x12
175x12
Wide-Grip Pulldowns(behind the neck)
100x12
120x12
140x12

Rear Delts on Pec-Dec
50x15
60x15
70x15

Hammer Curls
25x12
30x12
35x12
Tricep Pushdowns
110x12
130x12
150x12
BB Curls
30x12
40x12
50x12

DB Shrugs(static holds)
50x12
55x12
60x12

Abs: 100 reps

Treadmill: 20mins

(That was it, everything felt good.)

muscle_g
09-04-2013, 04:25 AM
Tuesday 9/3/13 SQ/DL

Warm-Up
Leg Extensions: 30x20, 40x20
Lying Leg Curls: 30x20, 40x20

Squats
45x5, 3 sets
135x5
185x5
225x5
245x3, hip started hurting
275x3 added power pants and belt
stopped there felt like my hip was going to rip off

Reverse Band Deadlifts- Sumo
135x3
225x3
315x3
405x3 added green reverse bands

1-Legged Leg Press(plates on each side)
1PLx15
2PLx15
3PLx15
each leg
Glute-Ham Raises
BWx8
BWx8
BWx7
In & Out Thigh Machine
100x2x20(both ways)

(That was it hips felt like death and I was frustrated so I just skipped out on calf and ab work.)

muscle_g
09-04-2013, 06:58 PM
Wednesday 9/4/13 Accessory

Stiff-Arm Pulldowns
50x12
60x12
70x12
Face Pulls
50x12
60x12
70x12
Wide-Grip Pulldowns
70x12
80x12
90x12
Mini Band Pull-Aparts
3 sets of 15

Williams Shrugs
60x12
70x12
80x12
Wide-Grip Shrugdowns
60x12
70x12
80x12
Neck Harness
25x2x15(all 4 sides)

Seated Crunch Machine
50x2x25
Standing Cable Crunches
100x2x20

Adducter/Abducter Machine
100x2x20(both ways)

Standing Calf Raises
75x3x25

Reverse BB Curls
20x20
20x20
30x20

(That was it, everything was fast paced and done with light weight to help promote recovery.)

muscle_g
09-07-2013, 04:56 PM
Saturday 9/7/13 Light Bench

Warm-Up
Tricep Pushdowns: 25x2x15
Mini-Band Pull-Aparts: 2 sets of 15
Pulldowns: 75x2x15
Mini-Band Pec Flyes: 2 sets of 20

Illegal Wide-Grip Bench Press
45x12
95x8
115x5
125x3
135x10
145x10
155x10

Standing Overhead BB Press
45x5
95x3
135x5, 3 sets

Wide-Grip Pulldowns(plate loaded)
95x12
115x12
135x8
One-Arm DB Rows
50x12
70x12
90x10
each arm

Mini Band Pull-Aparts
3 sets of 20

One-Arm Rope Pushdowns/One-Arm DB Preacher Curls
25x3x12/25x3x12
each arm

Neck Harness
25x2x15

Abs

(That was it. Everything felt good, starting today my training split is Mon-SQ/DL(heavy), Wed- Bench(heavy), Thu- SQ/DL(light), Sat- Bench(light).)

Coke
09-08-2013, 07:45 PM
Been a fine week for you bro.

muscle_g
09-09-2013, 07:46 PM
Been a fine week for you bro.

Thanks a lot :)



Monday 9/9/13 Heavy Bench

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 15x15
Mini-Band Pec Flyes: 2 sets of 20

Bench Press
45x12, 2 sets
95x8
135x5
185x3
215x5
225x5
235x5
245x5
255x4, no spotter so I didn't try for a 5th

Close-Grip Bench w/Slingshot(thumb-length from smooth)
275x3
275x5

Med Neutral-Grip Pulldowns
90x12
110x12
130x12
Seated Cable Rows
75x12
100x12
125x12

Rear Delts on Pec-Dec
70x12
85x12
100x12

Lying DB Skullcurshers
30x12
40x10
50x4, BURNT!!
25x15(one-armed)
Hammer Curls
25x12
30x12
35x12

Machine Shrugs(static hold)
160x12
180x12
200x12

ABS

(That was it, pretty good workout. Didn't go very heavy on my back work because it was a little sore today.)

muscle_g
09-11-2013, 04:27 AM
Tuesday 9/10/13 Heavy SQ/DL

Warm-Up
Leg Extensions: 20x20, 30x20
Lying Leg Curls: 20x20, 30x20
1-Legged Glute Machine: 22x15, 33x15

High Box Squats(about 2in or so above depth, paused on box)
45x5, 2 sets
135x5
185x5
225x5
275x5
315x5
335x5, added Belt
365x3 add wraps
385x3

Rack Pulls- Conv(knee height)
135x3
225x1
315x1
405x1
455x1
495x missed

1-Legged Leg Press
1PLx3x15
each leg
1-Legged Leg Curls
30x12
40x12
50x8
each leg
1-Legged Glute Machine
33x15
44x15
55x15
each leg

(That was it. Reason for the high box squats is because it seems to take the pressure off of the hip and doesn't hurt near as bad. I feel retarded squatting high but if it means I can squat without as much pain then I'm gonna do it for awhile. Just call me Dave Hoff with about 1000lbs less weight haha.)

muscle_g
09-13-2013, 04:17 PM
Thursday 9/12/13 Light Bench

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 15x15
Pulldowns: 70x12, 90x12
Tricep Pushdowns: 50x15, 60x15
Pec-Dec Flyes: 50x20, 60x20

Illegal Wide-Grip Bench Press
45x12
95x8
115x5
125x3
145x10
155x10
165x10

Standing Overhead BB Press
45x5
95x3
115x1
135x3
145x3
155x2

Body Masters Rows
100x12
130x12
160x10
50x12(one-armed)
60x12(one-armed)

Rear DB Raises
15x12
20x12
25x12
Machine Side Raises
50x3x20

One-Arm Rope Pushdowns
50x12
60x12
70x12
each arm
DB Curls
20x12
25x12
30x10

(That was it. Pretty good workout everything was nice and pumped.)

muscle_g
09-13-2013, 07:46 PM
Friday 9/13/13 Light SQ/DL

Warm-Up
Leg Extensions: 20x20, 30x20
Lying Leg Curls: 20x20, 30x20
Reverse Hypers: 45x15, 55x15

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

Speed Deadlifts(standing on Mini-Band)
135x3
225x1, 10 sets
5 sets done conv and 5 sets done sumo

Glute-Ham Raises
BWx3x10
Multi-Hip Machine
40x2x20(all 4 ways)
1-Legged Leg Extensions(plate loaded)
25x2x15
each leg

1-Legged Seated Calf Raises
50x3x20
each leg

ABS

(That was it. Everything felt good, nice fast paced training session.)

Coke
09-14-2013, 04:05 AM
Doing fine work man.

muscle_g
09-16-2013, 07:10 PM
Monday 9/16/13 Bench

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 15x15
Mini-Band Pec Flyes: 2 sets of 20

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x5
235x5
245x3

Incline DB Press
45x12
55x10
65x8
One-Arm Pec-Dec Flyes
30x20
45x20
60x20 each arm

Wide-Grip BB Upright Rows
65x3x10
Machine Shoulder Press
60x12
70x12
80x12
One-Arm Cable Side Raises
10x2x12

(That was it. Was out in the sun all day at work today and my energy just felt drained.)

muscle_g
09-18-2013, 07:29 PM
Wednesday 9/18/13 Bench

Rotators: 2 sets of 15

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
275x1
added Inzer Denim shirt and 2 Board
315x5
340x3
370x3
405x2

Close-Grip BP w/Slingshot(thumb-Length from Smooth grip)
275x2x3

One-Arm Pec-Dec Flyes
45x20
60x20
each arm

3-Way Shoulder Raises
10x2x15(Front/Side/Rear)

Abs- 100 reps

(That was it. This is the first time I have been in a shirt in months, everything felt pretty good too. I normally do more chest and shoulder movements on this day but it was getting late and I also done some benching Monday and I also done some benching Monday.)

muscle_g
09-19-2013, 07:35 PM
Thursday 9/19/13 Lower Accessory

Warm-Up
Leg Extensions: 20x20, 30x20
Prone Leg Curls: 20x20, 30x20

Front Squats(paused on a parallel box)
45x5
95x3
135x1
155x3
175x3
195x3
215x3
no gear

Speed Deadlifts(w/stiff thick squat bar) Hook grip
135x3
250x1, 10 sets(5 conv, 5 sumo)

Glute-Ham Raises
BWx8
BWx6
1-Legged Leg Press(body masters pin selected machine)
100x15
150x15
200x15
each leg
Adducter/Abducter Machine
110x20
125x20
both in & out

Calf Presses(on leg press)
230x3x25(2 legged)
90x3x25(1 legged)

Abs- 100 reps

(That was it, everything felt nice and strong. Could've went heavier on the front squats but my hips started bothering me a little, but not as bad as it has been.)

muscle_g
09-21-2013, 02:14 PM
Saturday 9/21/13 Bench accessory

Rotator Cuffs

Reverse Mini-Band Bench Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x3 added Reverse Min-Bands here
295x3
315x3
Mini's took off 90lbs at the bottom and fully deloaded at the top

Ez-Bar Skullcrushers
70x12
80x12
90x12

Medium-Grip Pulldowns(alternated from the front to behind the neck) plate loaded
90x12
100x8
110x6
One-Arm DB Rows
50x12
60x12
70x12
each arm
Mini Band Pull-Aparts
3 sets of 20

One-Arm DB Preacher Curls
25x3x12
each arm

Neck Raises
25x2x20(front & back)

Abs: 3 sets of 20

(That was it, everything felt nice and strong, and the accessory work left my muscles really pumped.)

muscle_g
09-23-2013, 05:47 PM
Monday 9/23/13 Bench

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
135x5
185x3
210x5
220x5
230x5
240x5
250x5

Low-Incline DB Press
50x3x12

Med-Grip Pulldowns(plate loaded)
110x3x12
Seated Cable Rows(plate loaded)
110x12
120x12
130x12
Face Pulls
20x12
30x12
40x12

(That was it. Couldn't make it to the gym today, so I lifted at my house. My cable machine is plate loaded and it's not nearly as smooth feeling as the gyms cable machines and the weights feel heavier then a normal cable machine.)

muscle_g
09-26-2013, 03:58 PM
Wednesday 9/25/13 Legs

Leg Press(plates on each side)
1PLx15
2PLx15
3PLx15
4PLx15
5PLx15
6PLx15
7PLx15
8PLx12

1-Legged Leg Extensions
30x3x12
each leg

Box Squats 135x5
225x3x3

(That was it, squats was really hurting my left hip today. I could still feel it on the leg press but it was more toralable.)

muscle_g
09-28-2013, 06:10 AM
Friday 9/27/13 Lower Accessory

Warm-Up
Leg Extensions: 25x25, 35x25
Lying Leg Curls: 25x25, 35x25

Front Squats(paused to a parallel box)
45x5
95x3
135x1
145x5
155x5
165x5
175x5
185x5

Dimmel Deadlifts
135x10
155x10
175x10

1-Legged Standing Leg Curls(plate loaded)
20x15
30x15
40x15
each leg
4-Way Hip Raises w/Mini Band
2 sets of 20(all 4 ways)

1-Legged Standing DB Calf Raises
30x4x20
each leg

Abs 3 sets of 20 reps

(That was it, lifted at my house today. Everything felt good today started feeling the hip a little on the last set of the front squats.)

muscle_g
09-29-2013, 09:54 AM
I've had some personal issues going on the past couple of weeks and that's the reason for the odd looking training weeks(still been getting work in), but next week I will be back on the original plan
Mon- Bench
Tue- SQ's/DL's
Thu- Speed Bench
Fri- lower Accessory

muscle_g
10-04-2013, 04:24 AM
Thursday 10/3/13 Speed Bench

Warm-Up
Standing Rotators: 3x15, 5x15
Side Raises: 5x12, 8x12
Mini Band Pec Flyes: 2 sets of 20
Pulldowns: 50x12, 70x12

Speed Bench Press(vs Dbl Mini's)
45x3x5 added mini bands here
95x3x3(Comp grip)
95x3x3(POR grip)
95x3x3(Thumb-Length from smooth grip)

Incline DB Press
50x12
60x12
70x8
Overhead Seated Tricep Extensions
70x12
80x12
90x12

Wide-Grip Pulldowns(plate loaded)
100x12
120x12
140x12
One-Arm DB Rows
70x3x12
each arm
Mini Band Pull-Aparts
3 sets of 20

(That was it. Lifted at my house today. Everything felt good.)

muscle_g
10-20-2013, 05:58 AM
Training from this week


Monday 10/14/13 SQ/DL

Squats
45x5, 3 sets
135x5
185x5
225x5
245x5
275x5 added belt
295x3 Hips started hurting here so I stopped

Deficit Deadlifts(standing on a 4in block)
135x3
225x3
315x3
365x3 added belt
405x1 HEAVY for a 4in deficit lol

Glute-Ham Raises
BWx10
BWx10
BWx10
1-Legged Leg Press(plates on each side)
1PLx15
2PLx15
3PLx10
4-Way Hip Machine
70x2x20(all 4 sides)

1-Legged Hammer Calf Presses
180x4x20
each leg

Abs

(That was it. Hips felt good on squats until I got to the 295 set. Got to go lighter and give it a little more time. If anything maybe my deads will make progress from having to squat lighter lol.)


Wednesday 10/16/13 Bench

Rotator Cuff: 3x15, 5x15

Bench Press
45x12, 3 sets
95x8
135x5
185x3
225x1
235x3
245x3
255x3
265x3
275x5(POR grip) Slingshot
295x3(POR grip) Slingshot

Incline DB Press
70x12
70x8
One-Arm Pec-Dec Flyes
45x20
60x20
75x20
each arm

Wide-Grip Pulldowns
90x12
110x12
130x12
Seated Cable Rows
90x12
100x12
110x12
Rear Delts on Pec-Dec
100x12
110x12
130x12

Lying DB Skullcrushers
30x3x12
One-Arm Machine Preacher Curls
30x3x12
each arm

CSR Shrugs(plate loaded)
25x3x12

(That was it. Bench felt a little heavy but is coming along.)


Thursday 10/17/13 Lower Accessory

Warm-Up
Leg Extensions: 25x2x20
Lying Leg Curls: 25x2x20

Front Squats
45x5
95x3
135x1
145x5, 3 sets

BB Good Mornings
95x3x10

1-Legged Leg Extensions(plate loaded)
25x20
35x20
45x20
each leg
1-Legged Standing Leg Curls
25x20
30x20
35x20

1-Legged Standing DB Calf Raises
20x3x20
each leg

Abs: 3 sets of 20 reps

(That was it. Lifted at the home gym tonight. Hip was sore today and hurt a little bit on the front squats, so I didn't want to over do it with the weight.)


Saturday 10/19/13 Upper Accessory

Warm-Up
Standing Rotators: 3x15, 5x15
Side Raises: 5x12, 8x12
Mini-Band Pec Flyes: 2 sets of 20
Pulldowns: 50x12, 70x12

Illegal Wide-Grip Bench Press
45x12, 2 sets
95x8
115x8
135x3
185x10
195x10
205x10

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

One-Arm DB Rows
70x12
80x12
90x12
each arm
Face Pulls(plate loaded)
50x12
60x12
60x12

One-Arm Tricep Pushdowns(plate loaded)
20x12
25x2x12
each arm
One-Arm DB Preacher Curls
25x3x12
each arm

Neck Raises
25x2x15(all 4 sides)

(That was it. Lifted at my home gym today and had a awesome workout. Best I've felt in the gym in awhile!!)

muscle_g
10-21-2013, 06:32 PM
Monday 10/21/13 Squats

Squats
45x5, 2 sets
135x5
185x5
225x5
275x3 added Belt
295x1
315x1
315x3, 3 sets(added reverse Mini's)

(That was it. Had to hurry straight after work and lift so I could make it to the PTC meeting at children's school. On a good note the hips are feeling a lot better so I decided to test it a little and very little hip pain, but I can still feel my right leg trying to overcompensate for my left. So I am gonna up the unilateral work on legs a bit. On a bad note the hips are getting better but now my knees are aching lol. I jumped off the fork truck today at work and my left knee popped and it's been aching a little ever since.)

muscle_g
10-23-2013, 06:23 PM
Wednesday 10/23/13 Bench

Reverse-Band Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
275x3 added reverse Mini's
295x3
315x3 added loose KK Denim shirt
335x3
315x5, 2 sets

Close-Grip BP(thumb-length from smooth)
225x2x5
Low-Incline DB Press
50x12
65x10

Pull-Ups
BW 10 reps
Bent-Over BB Yates Rows
135x12
185x10, 2 sets
Shrug-Ups
BWx3x10

(That was it. Decided to put on the loose KK denim shirt that John gave me awhile back just to get some shirt work in. Lifted at my home gym today and didn't have a spotter, so I didn't go very heavy.)

Brian Hopper
10-24-2013, 04:39 AM
I see you're still killing the volume, nice work G! How's the knee feeling?

muscle_g
10-24-2013, 07:46 PM
I see you're still killing the volume, nice work G! How's the knee feeling?

Thanks Brian :). Knee is ok, I just tweaked it the other day at work when I jumped off of the fork truck at work.



Thursday 10/24/13 Deadlifts

Front Squats(paused on a parallel box)
45x5
95x3
135x1
185x5 added belt here
195x5
205x5
215x5
225x5

Rack Pulls(mid-shin level)
135x3
225x3
315x3
365x3
405x3 added belt
455x1
455x1

Dimmel DL's
225x2x10

(That was it. Lifted at my home gym, and it was getting late so I shut it down here. The rack pulls at mid shin level really hit my weak points.)

Brian Hopper
10-24-2013, 08:29 PM
It's nice having a gym at home, lol. What do you have?

muscle_g
10-25-2013, 06:27 PM
It's nice having a gym at home, lol. What do you have?

I've got 3 benches(that are adjustable), power rack, Squat Stands, Deadlift Platform(homemade), Lat Pull/Seated Row Cables(plate loaded), plate loaded Leg Ext/Curl attachments, Preacher Curl bench, 2 Olympic Barbells, Ez-Curl bar, 1 Standard Barbell, adjustable Dumbbells, Ab Lounge, some cardio equipment, and over 1000lbs of weights

Brian Hopper
10-25-2013, 08:30 PM
Nice, that sounds like a pretty solid setup.

muscle_g
10-26-2013, 08:02 AM
Nice, that sounds like a pretty solid setup.

Yeah it's pretty convenient when I am pressed for time or if my gas is running low and I don't feel like driving to the gym lol. Oh yeah I have a homemade squat box that I got someone to weld for me too.

Brian Hopper
10-26-2013, 05:06 PM
Even though I don't box squat much, if I do, I'll stack up my blocks that I use for block pulls and some mats. You're right though, it's super convenient. I just bought a leg press/hack squat machine a couple weeks ago. My only problem is space. I have everything on one side of my 2 car garage and my deadlift platform in the back. Now I need to find a team to lift with me.

muscle_g
10-27-2013, 09:32 AM
Even though I don't box squat much, if I do, I'll stack up my blocks that I use for block pulls and some mats. You're right though, it's super convenient. I just bought a leg press/hack squat machine a couple weeks ago. My only problem is space. I have everything on one side of my 2 car garage and my deadlift platform in the back. Now I need to find a team to lift with me.

Yeah I got a few guys I lift with at the gym. No one besides me lifts here at the house so it's kind of a pain in the ass if I am wanting to get into gear and want to go heavy. If I gear up or anything I go to the gym so I'll have help. And usually it's a toss up if they are there or not.

muscle_g
10-28-2013, 08:26 PM
Monday 10/28/13 Squats

Squats
45x5, 2 sets
135x3
185x3
225x1
275x1 added Belt
315x1
350x1
365x1 added Briefs
405x1
455x1
475x1 reverse green bands
495x1 reverse green bands

Glute-Ham Raises
BWx12
BW+25x10
BW+25x10
1-Legged Leg Press
1PLx15
2PLx15
2PL+25x15
each leg
1-Legged Kneeling Leg Curls
50x12
70x12
each leg

Adducter/Abducter Machine
110x20
125x20
In & Out

Seated Calf Raises
80x3x25(2 legged)
40x2x20(1 legged)

Abs

(That was it. Everything felt good. This is the heaviest weight I've had on my back in months.)

muscle_g
10-30-2013, 07:54 PM
Wednesday 10/30/13 Bench

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
135x5
45x12
95x8
135x5
185x3
225x2
275x1
245x5
245x5
225x8, last rep paused
275x3 added Titan Ram(POR grip)
275x3 Titan Ram(POR grip)

Fat-Bar Bench Press(POR grip)
160x8
180x8
200x8
Vertical Chest Press Machine
150x12
150x12
Incline DB Flyes
25x15
35x12

Lying DB Skullcrushers
25x12
30x12
35x10
One-Arm Trciep Pushdowns
40x15
50x15
60x15
each arm

(That was it. Bench felt pretty strong tonight. Wanted to do some back work but it was starting to get late.)

muscle_g
11-01-2013, 08:43 PM
Friday 11/1/13 Deadlifts

Block Pulls- Sumo(bar 2in off ground)
135x5
135x5
225x3
315x3
365x3
405x3 added Belt
425x3
455x wouldn't move today!!

Dimmel Deadlifts
225x2x10

Neutral-Grip Pulldowns
100x12
130x12
160x12
190x10
One-Arm DB Rows
70x12
80x12
90x12
100x8
each arm
CSR Shrugs(plate loaded)
25x12
35x12
45x8

Hammer Curls
25x12
30x12
35x12
One-Arm Machine Curls
15x12
25x8
35x8
each arm

Abs

(That was it Deadlifts felt strong until I got to the 455 set. When I got there it was like everything was just burnt out or something. Oh well I'll get it next time.)

Brian Hopper
11-02-2013, 08:17 AM
Nice work G! Don't worry, you'll get that 455. Maybe take a smaller jump.

muscle_g
11-02-2013, 09:44 AM
Nice work G! Don't worry, you'll get that 455. Maybe take a smaller jump.

Thanks :), Yeah I normally can get that weight, but my lifts are in the shitter right now. But they seem to be steadily improving week by week. I'm also switching to a 3 day routine due to the way I'm working now to allow more recovery time. 4 days seem to be breaking me down to bad during the week.

Mon- Squats, legs
Wed- Bench, Shoulders, triceps
Fri- Deadlifts, Back, biceps
abs all 3 days

muscle_g
11-04-2013, 08:16 PM
Monday 11/4/13 Squats(WK 2)

Stretches for hips, glutes, quads, Hams

Squats
45x5, 2 sets
135x3
185x3
225x2
275x1 added Belt
315x1
365x3 added Predator Briefs
405x3
455x1 added Metal Pro Squatter/straps down
455x1
495x1 Full gear

Leg Press(plates on each side)
4PLx20
5PLx20
6PLx20
Reverse Hypers
100x12
145x12
190x12

Standing Calf Raises
100x2x20(2 legged)
BWx2x20(1 legged)

GHR Abs
BWx2x15

(That was it. This is the first time I have been in full gear in months. All squat sets felt good, but I have to get used to the heavier weight in the suit.)

muscle_g
11-07-2013, 04:48 AM
Wednesday 11/6/13 Bench

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
275x1
295x2 Titan Ram
315x1 Titan Ram
365x3 3 Board, added Inzer Denim
365x3 2 board
230x8

Incline Fat-Bar Press
140x3x8
Incline DB Flyes
25x12
30x12
35x12

3-Way Shoulder Raises(Side/Front/Rear)
10x3x15
Rear Delts on Pec-Dec
85x12
100x12
110x12

Incline DB Tricep Extensions
30x12
35x12
40x8
One-Arm Machine Extensions
30x3x12
each arm

(That was it, wasn't the best session I've ever had, but just trying to get into the shirt some. Been a long time since I've gotten into my shirt.)

muscle_g
11-09-2013, 09:39 AM
Friday 11/8/13 Deadlifts

Rack Pulls- Conv(knee level)
135x5
135x5
225x3
275x3
315x3
365x3 added Belt
385x3
405x3

off floor w/sumo stance
365x8 this is a 3 rep PR with this weight!!

Stiff-Legged DL's
225x2x5

Wide-Grip Pulldowns
100x12
115x12
130x12
145x12
Seated Rows
100x12
125x12
150x12
50x12(one-armed)
60x12(one-armed)
DB Shrugs
55x12
65x12
75x12

4-Way Neck Machine
25x2x15(front)
30x2x15(sides)
35x2x15(back)

DB Curls
30x3x12
One-Arm Machine Curls
20x12
30x12
40x12
each arm

Grip work
ABS

(That was it, felt kinda sluggish and tired from work before I came to the gym, but when I got there my body started to wake up a little and I ended up hitting a rep PR.)

muscle_g
12-08-2013, 10:17 AM
Hadn't had the internet in awhile but I'm back


Monday 12/2/13 SQ/DL

Stretches for quads, hams, hips, glutes, and low back

Front Box Squats(paused on a paralell box)
45x5
95x3
135x1
185x5
195x5
205x5
215x5 added belt
225x5

Deadlifts- Sumo(hook grip)
135x3
225x1
315x1
365x1
405x1 added belt and briefs
455x1 added Titan Centurion a suit/straps up
480x1

Glute-Ham Raises
BW x3x10
1-Legged Leg Press(plates on each side)
2PL x15
3PL x15
4PLx15
each leg

1-Legged Seated Calf Raises
40x4x25
each leg

Standing Cable Crunches
100x20
120x20
140x20
Abs on Glute-Ham Raise
BW x12

(Awesome session. Deadlifts are coming along nicely.)


Wednesday 12/4/13 Bench

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
235x5
245x5
255x5
265x4
225x8

Fat-Bar Bench Press(POR grip)
140x8
140x5
Machine Pec Flyes
50x3x20

DB Side Raises
10x15
15x15
20x15
Rear Delts on Pec-Dec
70x15
80x15
100x15
Cable Front Raises
20x3x15

Decline DB Skullcrushers
35x3x12
One-Armed Overhead Machine Tricep Extensions
40x3x12
each arm

(That was it. Bench felt pretty strong, I believe I could've squezzed out a 5th rep with the 265 and repped 275 but I didn't have a spotter and I was by myself so I didn't want to chance anything.)


Friday 12/6/13 Accessory

Recumbent Bike: 5mins

Neutral-Grip Pulldowns
100x12
115x12
130x12
145x12
Bent-Over Yates BB Rows
135x12
155x12
175x12
195x12
One-Arm Icarian Machine Rows
30x12
40x12
50x12
60x12

CSR Shrugs(plate loaded)
25x12
35x12
45x12
Neck Harness
20x2x15

Ez-Bar Preacher Curls
55x3x12
One-Arm Machine Curls
20x12
30x12
40x8
each arm

Seated Hammer Crunches
40x20
50x20
60x20

(That was it. Everything felt good.)

macdaknife
12-08-2013, 01:09 PM
Front Box Squats(paused on a paralell box)

Dude! Those sound HORRIBLE! :strong:

muscle_g
12-09-2013, 04:39 PM
Dude! Those sound HORRIBLE! :strong:

I actually like them lol. Most weight I've ever handled on them was 310lbs. I'm coming off of a hip injury so right now I'm trying to get my squats strong again

muscle_g
12-10-2013, 05:04 AM
Monday 12/9/13 SQ/DL

SSB Box Squats(box set at just below parallel)
50x5, 2 sets
140x3
190x3
230x2
280x1 Belt
320x1 added Briefs
370x1

Rack Pulls- Conv(just below knees)
135x3
225x3
315x3
365x3

Reverse Hypers
80x3x15

(That was it. Back was bothering me today so I stopped there. I need to make a trip to the chiropractor.)

Brian Hopper
12-10-2013, 04:47 PM
Nice work George!

muscle_g
12-22-2013, 09:12 AM
Saturday 12/21/13 Accessory

Trap-Bar Deadlifts
135x5
225x5
315x5
405x1 back is all out of whack so I stopped there

V-Bar Pulldowns
100x12
120x12
140x12
160x12
Hammer-Low Rows
45x12
55x12
65x12
75x12
Nautilus Pulldowns/One-Arm Machine Rows
120x2x12/60x2x12(each arm)

Hammer Curls
20x12
30x12
40x12
One-Arm Cable Preacher Curls
10x3x12
each arm

Standing Cable Crunches
100x15
120x15
140x15

(Awesome pump in the back today. Missed getting to the gym Friday so I made up for it today. Also I went to a different gym today for a change of scenery and for a new variety of equipment.)

muscle_g
12-23-2013, 04:05 PM
Taking this week off from the gym to get some R & R. Been feeling a little overtrained the past couple of weeks, and this week we're doing a lot of family things for Christmas so I figured this will be a good week to take off.

muscle_g
12-30-2013, 07:40 PM
Monday 12/30/13 Bench(WK 1)

Warm-Up
Standing Rotators: 5x15, 2 sets
Side Raises: 5x15, 10x15
Hammer Curls: 10x15, 15x15
Pulldowns: 70x12, 85x12

Bench Press
45x12
95x8
135x5
185x3
225x1
235x6, 2 sets(last rep paused)
215x8(last rep paused)

Fat-Bar Bench Press(POR grip) w/25lbs of chains on each side)
170(+chains)x6
190(+chains)x6
170(+chains)x3 BURNT!!
Lying DB Skullcrushers
25x12
30x12
35x12

Hammer-High Rows(weight on each side)
70x12
75x12
80x12
45x2x15(one-armed)
DB Shrugs(static hold)
50x12
55x12
60x12
Rear Delts on Pec-Dec
60x12
70x12
85x12


Hammer Curl
25x12
30x12
35x12

(That was it. Everything felt strong. Right now I will be going raw on most of my lifts to build my body's strength back up and I will bumping the weight up each and making adjustments when needed.)

macdaknife
12-30-2013, 08:02 PM
Looks like you had the rest you wanted and you're back at it hard... nice session!

muscle_g
12-31-2013, 04:18 AM
Looks like you had the rest you wanted and you're back at it hard... nice session!

Thanks man, yeah things feel good right now. I can really feel yesterdays session though lol

muscle_g
01-01-2014, 09:50 AM
Looking over one of my written training logs for early 2013, I was making my best strength and muscular gains from this
Mon- SQ/DL, Legs, Abs
Wed-Bench, Chest, Delts
Thu- Back, Traps/Neck, Abs
Sat- Speed Bench, heavy Triceps

So next week since all of the holidays will be over I'm gonna go back to this for awhile.