PDA

View Full Version : MG's SPF South Carolina Meet log 4/19/14



muscle_g
01-09-2014, 08:22 PM
Started getting ready for the South Carolina SPF meet this week it is on April 19th. I have hired Wade Johnson to help me train for this meet. So here we go

Monday 1/6/14 Bench(WK 1)


Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Cable Side Rotators: 10x15, 2 sets
Pulldowns: 70x12, 85x12

Bench Press
45x12
95x8
135x5
185x3
225x1
240x6
245x6
225x8

Slingshot Bench
255x6
265x6

Flat DB Press
20x35
40x25, 2 sets

Hammer-High Rows(weight on each side)
75x12
85x12
95x12
Rear Delts on Pec-Dec
100x12
110x12
120x12

Hammer Curls
25x12
30x12
35x12

Hammer Shrugs(2sec static hold)
185x3x12

Seated Crunch Machine
PL3x50
PL4x50

(That was it. Everything felt good. Had to strain a little harder with the 245 for 6.)

muscle_g
01-09-2014, 08:23 PM
Tuesday 1/7/14 Squats(WK 1)

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

Squats
45x5 close stance
45x5 med stance
45x5 comp stance
135x3
225x2
275x1
315x1 Briefs
325x2, 6 sets(added suit bottoms and briefs)

Close-Stance Squats
225x3x6

Ultra Wide-Stance Squats
95x2x10

1-Legged Leg Curls
20x12
30x12
40x12
each leg

Hammer Calf Press
270x15
320x15
360x15

Standing Cable Crunches
100x20
120x20
140x20
Hammer Seated Crunch Machine
40x20
50x20

(That was it. Wade has me working on fighting the suit down and learning to hold the weight on my back. Also it's been 2 weeks since I've actually squatted and I could tell it.)

muscle_g
01-09-2014, 08:24 PM
Wednesday 1/8/14 Aux(WK 1)

Straight-Arm Pulldowns/Wide-Grip Shrugdowns/Seated Ab Machine
40x12/80x12/PL2x20
50x12/90x12/PL3x20
60x12/100x12/PL4x20

Face Pulls/DB Shrugs/Calf Press(on leg press)
40x12/35x20/140x20
50x12/35x20/140x20
60x12/35x20/140x20

Wide-Grip Pulldowns/Neck Harness/Reverse BB Curls
70x12/20x15/20x20
80x12/20x15/20x20
90x12/20x15/20x20

(That was it, I supersetted everything today to save on time. Wed and Sat workouts are done with very light weights to promote recovery.)

muscle_g
01-09-2014, 08:24 PM
Thursday 1/9/14 Declines(WK 1)

Warm-Up
Standing Rotators: 3x15, 5x15
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Pulldowns: 70x12, 85x12

Decline Press- close-grip
45x12
95x8
135x5
185x3
225x2
275x1
295x6
300x6
280x8

Seated Cable Rows(close-grip)
PL8x12
PL10x12
PL12x12
Rear DB Raises
15x12
20x12
25x12

Hammer Curls
20x12
25x12
30x12

Hammer Shrugs(static hold)
185x12
205x12
225x12

Weighted Lying Ab Machine
25x25
30x25
35x25
40x25

(That was it. Everything is feeling good.)

muscle_g
01-10-2014, 09:05 PM
Friday 1/10/14 Deadlifts(WK 1)

Warm-Up
Leg Extensions: 20x20, 30x20
Prone Leg Curls: 20x20, 30x20
Pulldowns: 70x12, 85x12

Front Squats
45x5
95x3
135x3
185x1
225x3 Belt

Trap-Bar Deadlifts
135x1
225x1
315x1
365x1
405x3 Belt

Deadlifts- Sumo
135x3
225x1
315x1 Briefs
335x1, 15 sets(1min rest intravels) added suit bottoms

Chain Deadlifts(100lbs of chains)
290+chainsx2, 3 sets

1-Legged Kneeling Leg Curls
50x12
70x12
90x12
each leg

Seated Calf Raises
90x15
100x15
110x15

Seated Crunch Machine
2 sets of 50

(That was it. This workout went better then expected. Also the front squats felt pretty heavy.)

muscle_g
01-11-2014, 11:43 AM
Saturday 1/11/14 Aux(WK 1)

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

DB Shrugs
30x3x20
Neck Harness
15x3x15(all 4 sides)

Ab Lounge
3 sets of 20

1-Legged Standing DB Calf Raises
20x3x20
each leg

Reverse Ez-Bar Curls
25x3x20

(That was it. Lifted at the house today and my cables are plate loaded and feel heavier and are not as smooth feeling as the gyms cables. But everything was still done with light weights.)

muscle_g
01-13-2014, 07:59 PM
Monday 1/13/14 Bench(WK 2)

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

Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
315x1 added Inzer DD shirt
335x3
350x3 this felt a little heavy
360x3 this was a grinder!!

Slingshot Bench Press
275x6
285x6

Flat DB Press
20x35
40x25, 2 sets

Wide-Grip Seated Rows
110x12
130x12
150x12
Rear Delts on Pec-Dec
70x12
85x12
100x12

Hammer Curls
30x12
35x12
40x12

Hammer Shrugs(static hold)
155x12
205x12
245x12

Seated Crunch Machine
PL3x50
PL4x50

(That was it. Hadn't been in a bench shirt in a good little while. Got all my reps, but it felt heavy. Wade I'll post and e-mail my videos tomorrow.)

muscle_g
01-15-2014, 03:57 PM
Tuesday 1/14/14 Squats(WK 2)

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

Squats
45x5 close-stance
45x5 med stance
45x5 comp stance
135x3
225x2
275x1 belt
315x1 Briefs
340x2, 6 sets, added suit/straps down

Close-Stance Squats
225x3x6

Ultra-Wide Stance Squats
95x2x10

Seated Leg Curls
80x12
90x12
100x12

Seated Calf Raises
70x15
90x15
110x15

Standing Cable Crunches
100x20
120x20
140x20
Seated Hammer Crunches
40x20
50x20

(That was it. All squat sets felt really easy. The close stance was tough but easier then it was last week.)

muscle_g
01-15-2014, 06:18 PM
Wednesday 1/15/14 Aux(WK 2)

Straight-Arm Pulldowns
40x12
50x3x12
Face Pulls
40x12
50x3x12
Wide-Grip Pulldowns
70x12
80x12
90x12

Williams Shrugs
70x3x12
DB Shrugs
30x3x20
Neck Harness
20x3x15(all 4 sides)

Seated Crunch Machine
40x3x20

Standing Calf Raises
55x3x20

Reverse BB Curls
20x20
25x20
30x20

Recumbent Bike: 20mins

(That was it. The cardio went really good.)

muscle_g
01-17-2014, 04:33 PM
Thursday 1/16/14 Declines(WK 2)

Warm-Up
Standing Rotators: 3x15, 5x15
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Pulldowns: 75x12, 90x12

Decline Press- Close-Grip
45x12
95x8
135x5
185x3
225x2
275x1
300x6
305x6
285x8

Close-Grip Seated Rows
125x12
150x12
175x12
Rear DB Raises
20x12
25x12
30x12

Hammer Curls
25x12
30x12
35x12

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

Seated Crunch Machine
100x2x50

(That was it, all decline sets felt pretty good. Trying to work on the form Wade was talking about in his decline video.)

muscle_g
01-18-2014, 10:01 AM
Friday 1/17/14 Deadlifts(WK 2)

Warm-Up
Leg Extensions: 20x20, 30x20
Prone Leg Curls: 20x20, 30x20
Pulldowns: 75x12, 90x12

Front Squats
45x5
95x3
135x1
185x1
225x1 Belt
245x1

Trap-Bar Pulls
135x3
225x1
315x1
405x1 Belt
455x1
475x1
500x missed

Deadlifts- Sumo
135x3
225x1
315x1 Briefs
360x1, 12 sets(1min rest intravels), added suit bottoms

Chain Deadlifts(100lbs of chains)
310(+Chains)x3x2

(That was it, didn't have time for assistance. It was getting late and my daughter was hungry and ready to go. Deadlifts felt really good, Front squats sucked and my hip was bothering me today.)

muscle_g
01-19-2014, 07:40 AM
Saturday 1/18/14 Aux(WK 2)

Straight-Arm Pulldowns
20x12
25x3x12
Face Pulls
20x12
25x3x12

DB Shrugs
25x3x20
Neck Harness
15x3x15

AB Lounge
3 sets of 20

1-Legged Standing DB Calf Raises
25x3x20(each leg)

Reverse Ez-Bar Curls
25x3x20

Exercise Bike: 20mins

(That was it, lifted at my house today so everything was plate loaded. I am feeling a little tired today so I cut out some of the exercises. Cardio felt good.)

muscle_g
01-26-2014, 09:09 AM
Week 3 training

Monday 1/20/14 Bench(WK 3)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Side Cable Rotators: 10x2x15
Pulldowns: 75x12, 90x12

Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
315x2 added DD shirt
365x1
385x1
405x missed about mid way up

Slingshot Bench Press
285x6
295x6

Flat DB Press
20x35
40x2x25

Wide-Grip Seated Rows
100x12
150x3x12
Rear Delts on Pec-Dec(old school pec-dec)
30x12
45x12
60x12

Hammer Curls
30x3x12

Body-Masters Shrugs(static hold)
200x12
230x12
260x9

Standing Cable Crunches
100x3x25
Decline Sit-Ups
25x20 reps

(That was it. Not the best day ever but got work in.)



Tuesday 1/21/14 Squats(WK 3)

Warm-Up
Leg Extensions: 20x20, 30x20
Seated Leg Curls: 30x20, 40x20
Reverse Hypers: 50x15, 60x15

Squats
45x5 close-stance
45x5 med-stance
45x5 comp-stance
135x3
185x3
225x2
275x1 Belt
315x1 Briefs
350x2, 5 sets, added suit bottoms

Close-Stance Squats
225x3x6

Ultra-Wide Stance Squats
95x2x10

1-Legged Kneeling Leg Curls
50x12
70x12
90x8
each leg

Horizontal Calf Raises
110x20
130x20
150x20

Standing Cable Crunches
100x25
110x25
Seated Crunch Machine
PL4x2x25

(That was it. Everything felt good. Wade I'll send all the videos and workouts to you this evening.)



Wednesday 1/22/14 Aux(WK 3)

Straight-Arm Pulldowns/Williams Shrugs/Seated Crunch Machine
40x12/80x12/25x20
50x12/90x12/40x20
60x12/100x12/50x20

Face Pulls/DB Shrugs/Calf Raises
40x12/40x20/50x20
50x12/40x20/50x20
60x12/40x20/50x20

Wide-Grip Pulldowns/Neck Harness/Reverse BB Curls
70x12/20x15/20x20
80x12/20x15/20x20
90x12/20x15/20x20
all 4 sides with neck

Recumbent Bike: 20mins

(That was it. Supersetted everything to save time.)


Thursday 1/23/14 Declines(WK 3)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Side Cable Rotators: 10x2x15
Pulldowns: 75x12, 90x12
Rope Pushdowns: 30x20, 40x20

Declines- close-grip
45x12
95x8
135x5
185x3
225x2
275x1
310x2, barely got the 2nd one
275x6, 2 sets


(That was it. Everything felt like crap, and heavy. I had no energy what so ever.)

muscle_g
01-28-2014, 04:02 PM
Monday 1/27/14 Bench(WK 4)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Pulldowns: 60x12, 75x12

Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
315x2 added DD Shirt
365x1
375x1

Slingshot Bench(used my buddies new Full Boar slingshot)
285x6
295x5

Icarian Rows(wide-grip)
100x12
130x12
150x10

(That was it. Everything felt heavy today. I'm tired and a little stressed at the moment.)

muscle_g
01-28-2014, 07:24 PM
Tuesday 1/28/14 Squats(WK 4)

Warm-Up
Leg Extensions: 20x20, 30x20
Seated Leg Curls: 30x20, 40x20
Reverse Hypers: 45x15, 55x15

Squats
45x5 close-stance
45x5 med-stance
45x5 comp-stance
135x3
185x3
225x2
275x1 Belt
315x1 added Briefs
360x2, 5 sets, added suit bottoms

Close-Stance Squats
225x3x6

Ultra-Wide Stance Squats
95x3x10

Glute-Ham Raises
BWx12
BWx8
BWx8

Horizontal Calf Raises
190x3x20

Standing Cable Crunches
90x25
110x25
130x25
150x25

(That was it. Good workout tonight, all squats felt really strong.)

muscle_g
01-29-2014, 03:20 PM
Wednesday 1/29/14 Aux(WK 4)

Straight-Arm Pulldowns
20x12
25x12
30x3x12
Face Pulls
20x12
25x12
30x3x12
Wide-Grip Pulldowns
60x12
70x12
80x12

Wide-Grip Shrugdowns
80x3x12
DB Shrugs
40x3x20
Neck Harness
25x3x15

AB Lounge
3 sets of 20

1-Legged Standing DB Calf Raises
40x3x20
each leg

Reverse Ez-Bar Curls
20x20
25x20
30x20

(That was it. I lifted at my house today and it sleeted and snowed last night and was very cold in my garage gym so I didn't do any cardio today.)

muscle_g
01-31-2014, 04:40 AM
Thursday 1/30/14 Declines(WK 4)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Side Cable Rotators: 10x2x15
Pulldowns: 60x12, 75x12

Decline Press- Close-Grip
45x12
95x8
135x5
185x3
225x2
275x1
295x1
310x6
315x6
295x8

Icarian Rows(Close-grip)
100x12
130x12
140x3x12
Rear Delts on Pec-Dec(old school pec-dec)
30x12
45x12
60x12

Hammer Curls
25x12
30x12
35x12

Body-Masters Shrugs(static hold)
200x3x12

Lying Crunch Machine
20x25
25x25
30x25
35x25

(That was it, good workout today. Everything felt strong.)

muscle_g
01-31-2014, 09:05 PM
Friday 1/31/14 Deadlifts(WK 4)

Warm-Up
Leg Extensions: 30x20, 40x20
Seated Leg Curls: 20x20, 40x20
Pulldowns: 60x12, 75x12
Body Masters Shrugs: 100x15, 110x15

Front Squats
45x5
95x3
135x1
155x3
175x3
195x3
215x3 This is a PR triple for full front squats

Trap-Bar Deadlifts
135x3
225x1
315x1
405x3
425x3
440x3 PR on trap bar

Deadlifts- Sumo
135x3
225x1
315x1 Briefs
385x1, 10 sets(added suit bottoms) 1min rest intravels

Chain Deadlifts(100lbs of chains)
335+Chains x2, 3 sets

(That was it, it was getting pretty late and I was wipped out after all of this.)

Alinshop
01-31-2014, 09:45 PM
Wednesday 1/29/14 Aux(WK 4)

Straight-Arm Pulldowns
20x12
25x12
30x3x12
Face Pulls
20x12
25x12
30x3x12
Wide-Grip Pulldowns
60x12
70x12
80x12

Wide-Grip Shrugdowns
80x3x12
DB Shrugs
40x3x20
Neck Harness
25x3x15

AB Lounge
3 sets of 20

1-Legged Standing DB Calf Raises
40x3x20
each leg

Reverse Ez-Bar Curls
20x20
25x20
30x20

(That was it. I lifted at my house today and it sleeted and snowed last night and was very cold in my garage gym so I didn't do any cardio today.)


We must be neighbor's because I have been going through the same thing where I live. Finally able to get out of the house and in to the gym feels good. Anyway....nice training log!

muscle_g
02-01-2014, 07:04 AM
We must be neighbor's because I have been going through the same thing where I live. Finally able to get out of the house and in to the gym feels good. Anyway....nice training log!

Thanks man :)

Where are you from?