Muscle_g's training log

[muscle_g]

I will start posting my training up tomorrow. Right now I am getting ready for the APA Carolina's Classic in Georgetown, SC on Oct. 25th. I'm on week 4 in my training cycle, I am planning on competeing in the Drug Free 242's Unlimited gear class.

Goals are
610-620 Squat
390-405 Bench
490-500 Dead
1500+ total

My training split is
Mon- Squat
Tue- Bench
Thu- Deadlifts
Fri- Declines

[muscle_g]

Monday 8/18/08 Bench(WK 4)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15

Bench Press
45x10
95x8
135x5
185x3
225x2
255x6
260x5 didn't try a 6th rep
235x7 missed 8th rep

DB Floor Press
50x10
55x8
60x8

Nautilus Compound Rows
140x12
160x12
180x12
DB Shrugs(static hold)
45x12
50x12
55x12

Rear Delts on Cable Machine
10x12x2
15x12x2
20x12x2

Hammer Curls
20x12
25x12
30x12

(Good workout today, my bench sets felt pretty strong. Didn't do any tricep work today because my right elbow felt a little tender.)

[muscle_g]

Thursday 8/21/08 Deadlifts(WK 4)

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 50x25, 65x25

Block Pulls- Sumo
135x5
225x5
315x3
365x3
405x6, 2 sets

Trap-Bar Deadlifts
155x5
245x5
335x5

1-Legged Leg Curls/1-Legged Leg Extensions
50x12/35x12
60x12/50x12
70x12/65x12

Calf Presses(on Leg Press)
175x20x3(2 legged)
135x20x2(1 legged)

Side Cable Bends
90x15
100x15
110x15
Seated Machine Crunches
100x20
120x20
140x20

(Good workout, considering how tired I was when I got off from work. All deadlift set felt strong today.)

[muscle_g]

Friday 8/22/08 Declines(WK 4)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15
Pull Downs: 90x12, 100x12

Decline Press(pinkys on power ring)
45x10
95x8
135x5
185x3
225x2
275x1
315x6
315x4 got off groove with the 5th rep
295x6 missed 7th rep, burnt out

Nautilus Compound Rows
140x12
160x12
180x12

Rear Delts on Cable Machine
15x12
20x12
25x12
Side Raises
8x12
10x12
12x12

Wrist Roller
3 sets Reverse grip and regular grip

(Had a pretty good workout, triceps were burnt after the Declines.)

[muscle_g]

Monday 8/25/08 Squats(WK 5)

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 50x15, 65x15

Box Squats(legal depth heigth)
45x5
135x5
225x5
315x1
365x1(Belt, Briefs)
405x1(Belt, Briefs)
425x1(Belt, Briefs)

Leg Press
285x12
485x12
685x12
885x12
285x10x2(1 legged)

(That was it, my wife was having a # 2 bathroom emergency lol. So I had to cut everything short. All squats felt really strong.)

[muscle_g]

Tuesday 8/26/08 Bench(WK 5)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15
Pull Downs: 90x12, 100x12

Bench Press
45x10
95x8
135x5
185x3
225x2
275x1
305x3(DD shirt)
315x3(DD shirt)
325x3(DD shirt)
Added 3 Board, took off shirt
295x3x2
Board Press sets were done with pinky finger on power rings

Nautilus Compound Rows
160x12
180x12
200x12
DB Shrugs(static hold)
60x12
65x12
70x12

Rear Delts on Cable Machine
10x12
15x12
20x12

Reverse DB Wrist Curls
10x20
15x20
20x20
DB Wrist Curls
15x20
20x20
25x20

(Good workout, all bench sets felt nice and strong. I'm having to flip flop all my days because of work but it seems to working pretty good so far.)

[muscle_g]

Thursday 8/28/08 Deadlifts(WK 5)

Deadlifts- Sumo
135x5
225x5
315x3
365x1
405x1
455x1(Max DL suit/straps up, Briefs, Belt)
470x1(Max DL suit/straps up, Briefs, Belt) sumo PR!!!!

Stiff-Legged DL's
135x5
185x5
205x5
225x5

1-Legged Seated Leg Curls/ 1-Legged Leg Extensions
50x12/50x12
65x12/65x12
80x12/80x12

Calf Presses on Leg Press
175x20x3(2 legged)
135x20x2(1 legged)

Cable Side Bends
100x15
110x15
120x15
Seated Crunch Machine
95x20
110x20
125x20

(Very good workout today, got a PR on deadlifts today. My sumo PR is only 10lbs less than my conventional PR so dead's are doing awesome.)

[muscle_g]

Friday 8/26/08 Declines(WK 5)

Warm-Up
Side Raises: 8x12, 10x12
Hammer Curls: 10x15, 15x15
Pull Downs: 90x12, 100x12

Decline Press(pinkys on power ring)
45x10
95x8
135x5
185x3
225x2
275x1
290x6, 2 sets
270x8

Nautilus Compound Rows
140x12
160x12
180x12

Rear Delts on Cable Machine
10x12
15x12
20x12
Side Raises
8x12
10x12
12x12

Hammer Curls
30x12
35x12
40x12
Tricep Pushdowns
120x12
140x12
180x12

(Good workout, decided not to go very heavy on Declines today.)

[muscle_g]

Wednesday 9/3/08 Aux(WK 6)

Nautilus 4-Way Neck Machine
45x20x2
all 4 sides

Seated Crunch Machine
80x20
95x20
110x20
DB Side Bends
45x20x2

Standing Calf Raises
70x20x3
Seated Calf Raises
70x20x3

Reverse DB Wrist Curls
15x20x3
DB Wrist Curls
20x20x3

(Pretty good workout,this is the first time I have gotten to the gym this week. My back and neck have been out of whack and hurting for some reason all week, but they felt better today.)

[muscle_g]

Thursday 9/4/08 Block Pulls(WK 6)

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 50x25, 65x25

Block Pulls- Sumo
135x5
225x5
315x5
365x3
405x6
425x6

SSB Box Squats
155x5x3

1-Legged Seated Leg Curls
65x12
80x12
95x12
each leg
1-Legged Leg Extensions
65x12
80x12
95x12
each leg

Calf Presses on Leg Press
175x20x3(2 legged)
135x20x2(1 legged)

Standing Cable Crunches
120x12
140x12
160x12

(That was it, had a pretty good but a really tiresome workout all in one.)