Muscle_G's Single-Ply Adventures

[muscle_g]

Monday 10/1/12 Bench(WK 1)

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

Bench Press
45x12
95x8
135x5
185x3
225x1
250x3, 6 sets(last rep paused on all sets)

Close-Grip BP(thumb-length from smooth)
225x3x5

Wide-Grip Seated Rows(plate loaded)
90x12
110x12
140x12
160x12
40x2x12(one-armed)

Rear DB Raises
10x12
12x12
15x12

(That was it. My brother wanted to workout with me today, so we lifted at my house. All bench sets felt really strong today.)

[muscle_g]

Tuesday 10/2/12 Squats(WK 1)

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

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1 added Belt
315x1
365x2, 6 sets, added Super Centurion/straps down

1-Legged Leg Press
1PLx12
2PLx12
3PLx12
each leg

Reverse Hypers
70x12
115x12
140x12
Adducter/Abducter Machine
110x2x20
both in & out

Seated Calf Raises
90x3x20(2 legged)
50x2x20(1 legged)

Standing Green Band Crunches
3x20

(That was it. Squats sets felt strong. Reason I did the 1 legged leg presses is because my back is sore today and didn't feel up to doing a 2nd squat movement.)

[Coke]

My brother wanted to workout with me today, so we lifted at my house.

That's great, we should all be so lucky.

Doing solid work!!

[muscle_g]

That's great, we should all be so lucky.

Doing solid work!!

Thanks Coke




Thursday 10/4/12 Bench(WK 1)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Pulldowns: 75x12, 90x12
Tricep Pushdowns: 25x15, 35x15

Illegal Wide-Grip Bench Press
45x12
95x8
135x5
185x3
195x8
205x8
215x8

Seated Rows(close-grip)
100x12
125x12
150x12
40x2x10(one-armed)

Face Pulls
60x12
70x12
80x12
Side Raises
10x12
12x12
15x12

V-Bar Pushdowns(on old school pushdown machine)
40x12
50x12
60x12
Hammer Curls
15x12
20x12
25x12

Machine Shrugs(static hold)
100x12
120x12
140x12

(That was it. No training partners today and I'm also getting over a stomach virus that caused me to miss yesterday's auxiliary workout, so nothing was very heavy today.)

[muscle_g]

Friday 10/5/12 Deadlifts(WK 1)

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
Pulldowns: 75x12, 90x12

Front Squats
45x5
95x3
135x1
155x3
175x3
195x3

Deadlifts- Conv(Hook grip)
135x3
225x1
275x1
315x1
355x1, 8 sets(4 sets conv, 4 sets sumo) added loose Hardcore suit, last 2 sets straps up

Dimmel Deadlifts
135x10
155x10
175x10
1-Legged Standing Leg Curls
11x12
22x12
33x12
11x12
each leg

Standing Calf Raises
70x3x20(2 legged)
BWx2x20(1 legged)

Standing Cable Crunches
100x15
120x15
140x15
Side Cable Crunches
80x15
100x15
120x15

(That was it. Deadlifts were easy, and everything felt good and strong.)

[Coke]

Good job for both days, the deadlift day is especially ace.

[muscle_g]

Good job for both days, the deadlift day is especially ace.

Thanks Coke




Saturday 10/6/12 Aux(WK 1)

Straight-Arm Pulldowns
30x3x12
Face Pulls
30x3x12
Wide-Grip Pulldowns
70x12
80x12
90x12

Williams Shrugs
100x3x12
DB Upright Rows
15x3x12
Neck Harness
25x2x15(back)
15x2x15(front)
20x2x15(sides)

Ab Lounge
BWx3x20

Standing BB Calf Raises
135x3x20

Reverse Ez-Bar Curls
25x3x20

(That was it. Everything was light and fast paced. I worked out at my house today so all cable machines are plate loaded.)

[muscle_g]

Monday 10/8/12 Bench(WK 2)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curl: 10x15, 12x15
Pulldowns: PL4x12, PL6x12

Bench Press
45x12
95x8
135x5
185x3
225x1
260x3, 6 sets(last rep paused on each set)

Hammer-High Rows(weight on each side)
70x12
80x12
90x12
55x2x15(one-armed)

Rear Delts on Pec-Dec
70x12
85x12
100x12
DB Front Raises
10x12
12x12
15x12
Seated Side Raises
5x2x25

Hammer Curls
25x12
30x12
35x12
Tricep Pushdowns
80x12
100x12
120x12

Body-Masters Machine Shrugs(static hold)
150x12
200x12
250x12

Seated Crunch Machine
PL4x20
PL5x20
PL6x15

(That was it. Bench sets felt nice and strong.)

[muscle_g]

Tuesday 10/9/12 Squats(WK 2)

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
DB Swings: 40x12, 50x12(each arm)

Squats
45x5
135x3
225x2
275x1 added belt
315x1
375x2, 6 sets, added Super Centurion suit/straps down

Close-Stance SSB Squats
210x3x3
no gear

Kneeling 1-Legged Leg Curls
50x3x12
each leg
Reverse Hypers
75x12
120x12
155x12

Calf Presses(on leg press)
270x3x20(2 legged)
180x2x20(1 legged)

Side Cable Crunches
80x15
100x15
120x15
DB Side Bends
50x2x15

(That was it. Squats today were tough, but I got all my reps and sets.)

[muscle_g]

Wednesday 10/10/12 Aux(WK 2)

Straight-Arm Pulldowns
25x12
35x12
45x12
Face Pulls
25x12
35x12
45x12
Wide-Grip Pulldowns
50x12
70x12
90x12

Wide-Grip ShrugDowns(static hold)
70x12
80x12
90x12
DB Shrugs
30x20
40x20
50x20
Neck Harness
20x2x15(all 4 sides)

Ab Lounge
BWx3x15

Standing BB Calf Raises
135x20
145x20
155x20

Reverse BB Curls
20x20
25x20
30x20

(That was it. Felt tired today but once I got started I started to feel better all around. All cable machine were plate loaded.)

[muscle_g]

Thursday 10/11/12 Declines(WK 2)

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 12x15
Cable Rotations: 10x2x12(both Int & Ext)
Pulldowns: 75x12, 90x12
Rope Pushdowns: 20x15, 30x15

Decline Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
310x6, last rep paused
315x6, last rep paused
290x8, last 2 reps paused

Standing Overhead BB Presses
45x5
95x3
115x1
140x3
150x3
160x1, this was heavy

Hammer-Low Rows(weight on each side)
80x12
90x12
100x8
65x2x12(One-armed)
DB Shrugs(hook grip, static hold)
60x12
70x12
80x12
Rear Delts on Pec-Dec(old school pec-dec)
30x12
45x12
60x12

Hammer Curls
20x12
25x12
30x12

Standing Cable Crunches
80x15
100x15
120x15

(That was it. Declines felt really strong today.)

[muscle_g]

Friday 10/12/12 Deadlifts(WK 2)

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
Pulldowns: 75x12, 90x12

Front Squats(w/a clean grip)
45x5
95x3
135x1
185x1
225x1
245x1
no gear, stopped here hips felt like crap!!

Deadlifts- Conv(all sets done with a hook grip)
135x3
225x2
275x1
315x1
added loose Hardcore suit/straps down, Belt
365x1, 8 sets(4 sets conv, 4 sets sumo) last 2 sets were done with straps up

Stiff-Legged DL's
275x3x5
no gear

Kneeling 1-Legged Leg Curls
50x12
60x12
each leg
Reverse Hypers
70x3x12

Seated Calf Raises
70x3x20(2 legged)
40x2x20(1 legged)

(That was it, deadlifts felt very fast and strong. Didn't have time for any ab work.)

[Brian Hopper]

Strong sessions George!!!

[muscle_g]

Strong sessions George!!!

Thanks Brian




Saturday 10/13/12 Aux(WK 2)

Straight-Arm Pulldowns
20x12
30x3x12
Face Pull
20x12
30x3x12

Williams Shrugs(static holds)
70x3x12
Neck Harness
15x3x15(back only)

Ab Slide(this is like a ab wheel)
BWx15
BWx12
BWx12

Standing BB Calf Raises
135x3x20

Reverse Ez-Bar Curls
20x20
25x20
30x20

(That was it, sore and tired!!)

[muscle_g]

Monday 10/15/12 Bench(WK 3)

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

Bench Press
45x12
95x8
135x5
185x3
225x2
245x1
270x3, 6 sets

Flat DB Press
60x8
70x8
80x7

Body-Masters Rows
100x12
120x12
140x12
160x12
50x2x10(one-armed)
Rear DB Raises
15x12
20x12
25x12

Hammer Curls
25x12
30x12
35x12
Tricep Pushdowns
80x15
100x15
120x15

Body-Masters Shrugs(static hold)
120x3x12

(That was it, bench sets felt good. Didn't do abs, they are still sore.)

[muscle_g]

Tuesday 10/16/12 Squats(WK 3)

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

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1 added groove breifs, and belt here
365x1 added Centurion suit/straps down
385x2, 5 sets

Close-Stance Squats
225x3x5
no gear

Ultra-Wide Stance Squats
135x2x10

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

Seated Calf Raises
70x3x20

Hammer Seated Crunches
30x3x20

(That was it. Squat sets felt good, alot better then last week. Hips still felt like crap so I threw on the old groove briefs for some hip protection.)

[Coke]

Looking solid throughout G!

[muscle_g]

Looking solid throughout G!

Thanks Coke

[muscle_g]

Wednesday 10/17/12 Aux(WK 3)

Straight-Arm Pulldowns
20x12
30x12
40x12
Face Pulls
20x12
30x12
40x12
Wide-Grip Pulldowns
70x12
80x12
90x12

Wide-Grip Shrugdowns(static hold)
70x12
75x12
80x12
DB Shrugs
40x3x20
Neck Harness
20x2x15(all 4 sides)

Ab Lounge
BWx2x15

Standing Calf Raises
BWx3x20

Reverse Ez-Bar Curls
25x3x20

(That was it, after this I went bike riding.)

[muscle_g]

Thursday 10/18/12 Declines(WK 3)

Warm-Up
Side Raises: 8x12, 10x12
Hammer Curls: 10x15, 15x15
Cable Side Rotators: 10x2x12
Pulldowns: 75x12, 90x12
V-Bar Pushdowns: 20x15, 30x15
Body-Masters Shrugs: 70x12, 90x12

Decline Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
315x6
320x6, last rep paused
295x8, last 2 reps paused

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

Hammer-Low Rows(weight on each side)
90x3x12
70x2x12(one-armed)
DB Shrugs(static holds, hook grip)
70x12
80x12
90x12
Rear Delts on Pec-Dec
85x12
100x12
110x12

Hammer Curls
20x12
25x12
30x12

Seated Crunch Machine
PL4x20
PL5x20

(That was it, declines felt very strong today.)

[muscle_g]

Friday 10/19/12 Deadlifts(WK 3)

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
Glute Machine: 22x15, 33x15
Pulldowns: 75x12, 90x12
Machine Shrugs: 70x12, 90x12

Front Squats(w/Clean Grip)
45x5
95x3
135x1
155x3
175x3
195x3

Deadlifts- Conv(Hook Grip)
135x3
225x1
275x1
315x1
added Hardcore suit/straps down
375x1, 8 sets(4 sets conv, 4 sets sumo)last 2 sets straps up

Dimmel DL's
185x10
205x10
225x10

(That was it, deadlift sets felt strong. Had to hurry today, went to the movies to see Sinister.)

[muscle_g]

Saturday 10/20/12 Aux(WK 3)

Straight-Arm Pulldowns
20x12
30x3x12
Face Pulls
20x12
30x3x12

Williams Shrugs(static hold)
50x12
60x12
70x12
Neck Harness
10x3x20(back only)

Exercise Ball Crunches
BWx3x20

Standing BB Calf Raises
135x20
145x20
155x20

Reverse Ez-Bar Curls
20x20
25x20
30x20

(That was it, after this I went bike riding for awhile.)

[muscle_g]

Monday 10/22/12 Bench(WK 4)

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

Bench Press
45x12
95x8
135x5
185x3
225x2
245x1
280x2, 5 sets

4 Board Press(POR grip)
315x3
315x5
315x3

Body Masters Rows
120x12
140x12
160x12
50x12(one-armed)
60x12(one-armed)
Rear Delts on Pec-Dec
100x12
110x12
120x12

Reverse-Grip Chin-Ups
BWx10

(That was it, bench felt strong.)

[Coke]

That was it, bench felt strong

Bench looks strong too G, lol.

[Brian Hopper]

Training looks good! Did you cut back on some of your volume?