Muscle_G's Single-Ply Adventures

[muscle_g]

I have new goals, so I figure with new goals must come a new training log.

If anyone was reading any of my other logs you will know that I was mainly a multi-ply lifter and I done some raw work. Well I have decided to switch to all single ply gear and raw on everything. This is a new atmoshpere to me so please follow along with me on this new adventure of mine I will start posting my workouts Monday.

Also the meet I was getting ready for this weekend got cancelled.

[muscle_g]

Monday 9/17/12 Bench

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

Bench Press
45x12
95x8
135x5
185x3
225x1
235x3, last rep paused
245x3, last rep paused
255x3, last rep paused

Dips
BWx8
BWx6
BWx6

Wide-Grip Seated Rows
100x12
125x12
150x12
60x2x8(one-armed)
Rear DB Raises
10x12
15x12
20x12

Hammer Curls
20x12
25x12
30x12

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

abs

(That was it. I didn't go heavy on bench today, because I took last week off from the gym. So I'm just using this week to kinda get back into it.)

[muscle_g]

Tuesday 9/18/12 Squats

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
1-Legged Glute Machine: 11x2x15(each leg)

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
295x3, added groove briefs and Belt here
315x3
335x2, got on my toes on the 2nd rep and had to rack it
335x3, smoked it

Close-Stance High-Bar Squats
225x5
245x5
265x3
no gear

Seated Leg Curls
60x12
70x12
80x12
Adducter/Abducter Machine
100x15
110x15
125x15
both in & out

Seated Calf Raises
100x3x25(2 legged)
50x2x20(1 legged)
Tibia Raises(w/mini-band)
3x20

Abs

(That was it, squats felt pretty good. But my hip and glute were feeling irratated today so I threw on my very old pair of groove briefs and I also wore neoprene shorts the entire workout to keep my hips warm.)

[muscle_g]

Wednesday 9/19/12 Aux/Oly/Cardio

Straight-Arm Pulldowns/CSR Shrugs/ Seated Crunch Machine
40x12/25x12/PL4x20- 3 sets

Face Pulls/DB Upright Rows/Standing Calf Raises
40x12/25x12/50x20- 3 sets

Wide-Grip Pulldowns/4-Way Neck Machine(back only)/Reverse BB Curls
75x12/25x15/25x20- 3 sets

Overhead Squats
45x5, 2 sets

Snatch Grip Behind the Neck Presses
45x5, 2 sets

Snatch(this is in lbs not kilo's)
65x1, 3 sets
85x1, 3 sets
95x1, 3 sets
115x1, 3 sets
135x missed

Clean & Jerk
135x1, 2 sets

Recumbent Bike: 20mins

(I've always wanted to try out Olympic lifting, and watching Wade compete in it this weekend inspired me to give it a honest try. I've played around doing snatches and cleans and stuff before but never really worked them to amount to anything. Got some videos and I will upload them later.)

[muscle_g]

Thursday 9/20/12 Declines

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 12x15
Cable Rotations: 10x2x12(both Int & Ext)
Pulldowns: 75x12, 90x12
Tricep Pushdowns: 30x15, 40x15

Decline Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
300x6, 2 sets(last rep paused on each set)
280x8, last 2 reps paused
triceps burnt!!

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

Rear Delts on Pec-Dec
70x12
85x12
100x12
Seated Side Raises
5lbs DB's 3 sets of 25 reps

(That was it, stopped there. I am pretty sore today so I didn't go very heavy on declines.)

[RobmoriRB]

solid work out MG....you got any meets planned to end 2012

[muscle_g]

solid work out MG....you got any meets planned to end 2012

As of right now nothing is planned. I am planning on hitting the SPF South Carolina Championships on Jan 26th though. Gonna start my training cycle for it the first of October.



Friday 9/21/12 Deadlifts

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
Glute Machine: 11x2x15(each leg)
Pulldowns: 75x12, 90x12
Machine Shrugs: 80x12, 90x12

Front Squats
45x5
95x3
135x1
145x3
155x3
165x3

Deadlifts- Sumo(hook grip)
135x3
225x1
315x1
365x2 added Belt
365x1 added 1ply Hardcore
405x1

(That was it. Nothing was very heavy today and I just put on the Hardcore suit because it felt like the tendons in my left groin were wanting to pop. Instead of reinjuring the area I played it safe and just put on a loose suit.)

[muscle_g]

Sunday 9/23/12 Oly

Front Squats
45x5
Overhead Squats
45x5
Split Jerks
45x5

(This is in lbs not Kilo's)
Snatch
65x1, 2 sets
95x1, 2 sets
115x1, 2 sets
135x missed, almost got it a few times
125x1 PR!!

Clean & Jerk
135x1, 2 sets
155x1, 2 sets
165x1, PR!!

Hang Snatch
65x3
Hang Cleans
65x3

(That was it, I was gonna do this on Saturday but didn't have time yesterday so I did it today. I never thought this type of work would be so tiring. This wears me out worse then powerlifting training does lol.)

[Brian Hopper]

Looking forward to seeing you crossover to single ply. I also like the Olympic lifts your doing. I haven't done much of them myself, but I always wanted to.

[muscle_g]

Looking forward to seeing you crossover to single ply. I also like the Olympic lifts your doing. I haven't done much of them myself, but I always wanted to.

Thanks Brian. I needed a change and single ply is new to me and is more appealing to me at the moment. Another goal of mine is to train the Olympic lifts and try to do an Olympic meet sometime next year also.

[Coke]

Good luck with everything, take it to the next level!

[muscle_g]

Good luck with everything, take it to the next level!

Thanks Coke




Monday 9/24/12 Bench

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

Bench Press
45x12
95x8
135x5
185x3
225x1
250x3, last rep paused
260x3, last rep paused
270x3, last rep paused
295x1, just to feel some heavy weight

4 Board Press(POR grip)
275x5
295x5
315x5

Hammer-High Rows(weight on each side)
70x12
80x12
90x12
65x2x12(one-armed)
Rear DB Raises
10x12
15x12
20x12

Hammer Curls
20x12
25x12
30x12

Hammer Shrugs(static hold)
255x12
275x12
295x12

Abs

(Good workout today, bench felt strong and everything felt pumped. Delts were a little sore from yesterday though.)

[Alex.V]

As of right now nothing is planned. I am planning on hitting the SPF South Carolina Championships on Jan 26th though. Gonna start my training cycle for it the first of October.

I'll be there too. Cheers.

[RobmoriRB]

hell of a work out MG love the pause reps

[muscle_g]

I'll be there too. Cheers.

Cool looking forward to meeting you.

hell of a work out MG love the pause reps

Thanks Rob

[muscle_g]

Tuesday 9/25/12 Squats

Warm-Up
Reverse Hypers: 45x15, 55x15

Squats(we used the 50lbs bar)
50x5, 3 sets
140x3
190x3
230x2
280x1 added belt
320x1 added Groove Briefs
340x1 added knee wraps
370x1
410x1
460x1 added Super Centurion/straps down, took off wraps
505x1 full gear, 5lbs PR!
520x1 20lbs single ply PR!!
545x1 added Reverse green bands, took off wraps
600x1 full gear

(That was it. Hit a 20lbs single ply PR and everything felt strong. After this I was pretty tired and it was late so I didn't get in any accessory work.)

[Brian Hopper]

Good job bro!

[muscle_g]

Good job bro!

Thanks alot Brian My goal is to out do my multi-ply numbers with single-ply gear sometime in the near future.

[muscle_g]

Wednesday 9/26/12 Aux

Straight-Arm Pulldowns
20x12
30x12
40x12
Face Pulls
20x12
30x12
40x12
Wide-Grip Pulldowns
40x12
50x12
60x12

Williams Shrugs
60x3x12

(That was it, I cleaned out my home gym today and it took me about 4 hours to finish cleaning it, and after that this is about all I could muster up. So I didn't get in any Olympic work or abs.)

[muscle_g]

Thursday 9/27/12 Declines

Warm-Up
Side Raises: 8x12, 10x12
Hammer Curls: 10x15, 12x15
Pulldowns: 75x12, 90x12
Rope Pushdowns: 40x15, 50x15

Decline Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
300x6, 2 sets(last reps paused)
280x8, last 2 reps paused

Hammer-Low Rows(weight on each side)
80x12
90x12
100x12
70x2x12(one-armed)
DB Shrugs(hook grip/static hold)
60x12
65x12
70x12
Rear Delts on Pec-Dec
70x12
85x12
100x12

Hammer Curls
25x12
30x12
35x12
Life-Fitness Tricep Machine
50x12
60x12
20x12(one-armed)
30x12(one armed)

Seated Crunch Machine
PL4x20
PL5x20
PL6x20

(That was it. Today I just stuck with the same weights I used last week. Next week I am starting my training cycle for the SPF meet on January 26th, and will start upping the weights on all the main lifts.)

[muscle_g]

Friday 9/28/12 Deadlifts

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
1-Legged Glute Machine: 22xx2x15(each leg)
Pulldowns: 75x12, 90x12
Machine Shrugs: 70x12, 90x12

Front Squats(w/clean grip)
45x5
95x3
135x1
185x1
205x1
225x1
no belt

Speed Deadlifts- Conv(hook grip)
315x10
315x3x3, standing on a mini-band

Prone Leg Curls
60x12
70x12
80x10
20x2x10(1 legged)
1-Legged Glute Machine
22x12
33x12
44x12
each leg

Wide-Grip Pulldowns
90x12
100x12
110x12

Calf Presses
390x3x20(2 legged)
100x2x20(1 legged)

Seated Hammer Crunches
40x20
50x20
60x20

(That was it. Everything felt good today, deadlifts felt really speedy.)

[RobmoriRB]

solid work outs.....how do you feel the hook grip helps the grip overall

[muscle_g]

solid work outs.....how do you feel the hook grip helps the grip overall

I'm loving the hook grip, it's makes the lift easier on the hips and back because there's no twisting or anything, and it also evens out muscle devolopment of the back. Also it cuts down the ROM of the lift.

[muscle_g]

Saturday 9/29/12 Aux

Straight-Arm Pulldowns
20x12
30x12
40x12
Face Pulls
20x12
30x12
40x12
Reverse- Grip Pulldowns
50x12
60x12
70x12

Williams Shrugs
60x12
70x12
80x12
Wide-Grip Shrugdowns
60x12
70x12
80x12
Neck Harness
10x3x20(all 4 ways)

Ab Lounge
BWx3x20

Standing BB Calf Raises
135x3x20

Reverse Ez-Bar Curls
20x20
25x20
30x20

(That was it. My cable machine at my house is plate loaded so that makes everything feel heavier then what it really is.)

[muscle_g]

Sunday 9/30/12 Prehab/Rehab, Cardio

Ab Lounge
BWx3x15

Shoulder Rotations(w/Resistance Tube)
3x12
both Int. & Ext.

Glute kickbacks(w/mini-band)
3x15

Hip Adduction/Abduction(w/mini-band)
2x15(both ways)

Exercise Bike: 10mins
Elliptical: 10mins

(I injured my left glute back in May and for the most part it is better, but if I stretch it or move a certian way there is some pain still there. And now my left hip has been bothering me and right hip is starting to hurt a little as well. So I am hoping this very light extra stuff will help prmote recovery in those areas by pumping some blood in them.)