Page 1 of 2 12 LastLast
Results 1 to 25 of 42

Thread: Muscle_G's training log

  1. #1
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652

    Muscle_G's training log

    Monday 5/13/13 Bench(WK 1)

    Bench Press
    45x12, 3 sets
    95x8
    135x5
    185x3
    225x1
    240x5
    250x5
    260x5
    270x5
    280x5
    290x5, HUGE PR!!!

    Flat DB Press(w/Slingshot)
    80x8
    90x8
    100x6
    Cybex Incline Machine Press
    90x12
    110x12
    130x7
    Cable Flyes
    30x15
    40x15

    Side DB Raises
    15x15
    20x12
    25x12
    Icarian Machine Shoulder Press
    70x10
    90x10
    110x7
    Face Pulls
    70x12
    80x12
    90x12

    (That was it. Awesome workout tonight, bench is really making progress.)
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  2. #2
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Props on it all George, been in great focus this spring.

  3. #3
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652
    Quote Originally Posted by Coke View Post
    Props on it all George, been in great focus this spring.
    Thanks alot Coke



    Tuesday 5/14/13 Squats(WK 1)

    SSB Box Squats(paused on box w/a close-stance)
    50x5, 3 sets
    140x5
    190x5
    230x5
    280x3 Belt
    300x3
    320x3
    damn this bar is so hard for me, really hits my weak areas

    Leg Press(plates on each side)
    6PLx15
    7PLx15
    8PLx15

    BB Step-Up's
    95x3x10
    each leg

    (That was it, had to hurry so I could make it to my kids school award ceremony. Next week I'm going back to my original weekly splt. I hate squatting the day after bench and I hate benching the day after squats. Feels like to takes so much out of my shoulders doing them back to back like that.)
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  4. #4
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652
    Thursday 5/16/13 Back(WK 1)

    Magnum Machine Pulldowns
    90x15
    100x15
    110x15
    125x15
    Bent-Over DB Rows
    40x12
    45x12
    50x12
    55x12
    One-Arm Body Masters Rows
    50x15
    60x15
    70x15
    80x15
    each arm

    ABS

    (Just a light back workout tonight. Went to the chiropractor yesterday and got my back, hips, and neck adjusted and my back muscles were very tight and all knotted up. So I just keep things light, short, and sweet today.)
    Last edited by muscle_g; 05-16-2013 at 07:35 PM.
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  5. #5
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652
    Friday 5/17/13 Speed Bench(WK 1)

    Speed Bench vs. Mini's
    45x5, 2 sets added mini's
    95x3, 9 sets(3 grips- comp, POR, thumb length from smooth)

    JM Press
    65x8
    85x8
    105x8
    Machine Dips
    120x12
    135x12
    150x12
    One-Arm Reverse-Grip Pushdowns
    30x15
    40x15
    50x8
    each arm

    Ez-Bar Preacher Curls
    50x3x12
    Hammer Curls
    25x12
    30x12
    35x12
    One-Arm Machine Curls
    30x15
    40x15
    50x8
    each arm

    Forearms/Grip work

    (That was it, speed bench felt really fast tonight and arms had a good pump.)
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  6. #6
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Nice job overall G!

  7. #7
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652
    Quote Originally Posted by Coke View Post
    Nice job overall G!
    Thanks Coke



    Monday 5/20/13 SQ/DL(WK 1)

    Squats
    45x5, 3 sets
    135x5
    185x5
    225x5
    275x5 added Belt
    295x5
    315x5
    335x3
    355x2 wraps didn't have my squat shoes and my feet didnot feel stable in my 5 finger toe shoes

    Deadlifts- hook grip
    135x3
    225x1
    315x1
    405x1 Briefs, Belt
    425x2, 4 sets(2 sets sumo, 2 sets conv) T-Rex suit/straps up

    Glute-Ham Raises
    3x various reps
    1-Legged Leg Press(plates on each side)
    1PLx15
    2PLx15
    3PLx15
    each leg
    Adducter/Abducter Machine
    100x20
    110x20
    both ways

    Calves
    Abs

    (That was it, everything felt strong tonight. Conventional stance felt alot better then the sumo did.)
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  8. #8
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652
    I forgot to post this, if anyone is following my log my training week looks like this
    Mon- SQ/DL
    Wed- Bench
    Thu- Back
    Sat- Speed Bench
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  9. #9
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652
    Wednesday 5/22/13 Bench(WK 1)

    Warm-Up
    Standing Rotators: 3x15, 5x15
    Pec-Dec Flyes: 45x2x15

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x2
    245x1
    265x1
    285x1
    305x1
    365x3, 2 Board from here, added DD shirt
    405x3
    425x3
    445x3, this may be a 2 board PR triple, not sure?

    Close-Grip BP(thumb-length from smooth)
    225x5
    235x5
    Low-Incline DB Press
    60x10
    70x10
    80x10
    Pec-Dec Flyes
    45x15
    60x15
    75x15

    Machine Side Raises(plate loaded)
    15x12
    20x12
    25x12
    Standing DB Shoulder Press
    40x10
    50x8
    60x5
    Cable Rotations
    10x2x15(both Int. & Ext.)

    (That was it. Bench felt pretty strong today, but I can tell I need to get my conditioning back up for my geared work.)
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  10. #10
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652
    Thursday 5/23/13 Back(WK 1)

    Wide-Grip Pulldowns
    130x12
    150x12
    170x12
    190x8
    Seated Rows
    100x12
    125x12
    150x12
    175x8
    Hammer High Rows
    80x12
    90x12
    100x12
    One-Arm DB Rows
    70x12
    90x10
    110x8
    each arm

    BB Shrugs
    135x12
    225x12
    275x10
    315x10
    Rear Delts on Pec-Dec
    100x12
    110x12
    120x12
    4-Way Neck Machine
    20x2x15(front)
    30x2x15(sides)
    40x2x15(back)

    Abs

    (That was it. Everything is feeling good.)
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  11. #11
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652
    Saturday 5/25/13 Speed Bench(WK 1)

    Speed Bench vs. Mini's & 50lbs of Chains
    45x10, 3 sets
    45x5, 2 sets added Minis here
    45x5x5 added chains here
    105x3, 9 sets(chains & minis) 3 grips(comp, POR, Thumb-length from smooth)

    BB Curls
    45x12
    55x12
    65x12
    75x12
    One-Arm Hammer Curls
    20x12
    25x12
    30x12
    35x10
    each arm

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

    Forearms/Grip

    (That was it. Elbows tendons were hurting a little on tricep work today, gonna have to go a little lighter on them for a few weeks or so.)
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  12. #12
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652
    Monday 5/27/13 Squats

    Squats
    45x5, 3 sets
    135x5
    185x5
    225x5
    275x5
    295x3 belt

    Hack Squats
    1PLx3x8

    DB Stiff-Legged DL's
    45x10
    50x10
    55x10
    1-Legged Kneeling Leg Curls
    40x3x12
    each leg

    1-Legged Hammer Calf Presses
    90x3x25
    each leg

    (That was it. Started my new job today and I was extremly tired!!)
    Last edited by muscle_g; 05-28-2013 at 04:36 PM.
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  13. #13
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652
    Tuesday 5/28/13 Bench

    Guillotine Bench Press(lowered bar to chin)
    45x10
    95x10
    115x10
    135x10

    Incline DB Press
    45x10
    50x10
    55x10
    Machine Chest Flyes
    40x15
    60x15

    DB Side Raises
    10x12
    15x12
    20x12
    Machine Shoulder Press
    60x10
    70x10
    80x10

    (That was it. Just kinda using this week as a deload and to get used to the new job.)
    Last edited by muscle_g; 05-29-2013 at 04:52 PM.
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  14. #14
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Nice about the new workplace man, change is good!

  15. #15
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652
    Quote Originally Posted by Coke View Post
    Nice about the new workplace man, change is good!
    Thanks Coke



    Thursday 5/30/13 Back

    Wide-Grip Pulldowns(alternating from front to behind the neck on each rep)
    80x12
    90x12
    100x12
    110x12
    Bent-Over BB Rows
    95x4x12(2 sets close-grip, 2 sets wide-grip)

    Williams Shrugs
    70x12
    80x12
    90x12
    Rear Delts on Pec-Dec
    60x12
    70x12
    85x12
    4-Way Neck Machine
    10x20(all 4 sides)

    Abs

    (That was it. Hopefully next week I will be back to heavy work.)
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  16. #16
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652
    Monday 6/3/13 Bench(heavy)

    Bench Press
    45x12, 3 sets
    95x8
    135x5
    185x3
    225x1
    275x1
    315x1 Slingshot
    335x3 added 1ply Rage X shirt
    355x3
    375x3
    395x1
    no shirted sets touched

    Fat-Bar Bench Press(POR grip)
    160x8
    180x6
    180x6
    One-Arm Pec-Dec Flyes
    30x15
    45x15
    60x15
    each arm

    DB Side Raises
    10x15
    15x15
    20x15
    25x15
    Machine Shoulder Press
    70x12
    80x12
    90x12
    100x12

    Tricep Pushdowns
    100x15
    110x15
    120x15
    One-Arm Seated Overhead DB Extensions
    30x15
    35x10
    40x8

    (That was it. Everything felt pretty strong.)
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  17. #17
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652
    Tuesday 6/4/13 SQ/DL

    Box Squats(paused on box)
    45x5, 3 sets
    135x5
    185x5
    225x5
    275x5
    295x3
    315x1
    365x2 added 1 ply briefs
    405x2 added 1 ply Titan Centurion/straps down
    425x2 added knee wraps

    Deadlifts- Sumo(suit bottoms)
    135x3
    225x1
    315x1
    405x1 straps up
    455x1
    I hate sumo!!

    Reverse Hypers
    50x12
    100x12
    150x12
    1-Legged Leg Press(plates on each side)
    1PLx12
    2PLx12
    3PLx12
    4PLx6
    each leg
    Kneeling 1-Legged Leg Curls
    20x12
    40x12
    60x12
    each leg

    Calf work
    Ab work

    (That was it. Squats felt pretty strong, it's just been awhile since I've been in any type of squat gear. Deadlifts felt off. Gonna stay with conventional stance, it feels much stronger.)
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  18. #18
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652
    Thursday 6/6/13 Back

    Neutral-Grip Pulldowns(behind the neck)
    100x12
    110x12
    130x10
    140x8
    Seated Rows
    PL6x12
    PL8x12
    PL10x12
    Magnum Machine Pulldowns
    100x12
    125x12
    150x12
    One-Arm DB Rows
    70x12
    80x12
    90x8
    each arm

    Behind the Back Upright Rows(Lee Haney style, on smith)
    135x3x8
    Rear DB Raises
    20x12
    25x12
    30x12

    ABS

    (That was it. Besides back work I also done some light chest work today too.)
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  19. #19
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652
    Monday 6/10/13 Bench

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x2
    275x5 added green reverse bands
    295x5
    315x5

    Fat-Bar Bench Press(POR grip)
    160x8
    170x8
    180x6
    Lyning DB Skullcrushers
    25x12
    30x12
    35x12

    T-Bar Rows(plate loaded)
    35x12
    45x12
    55x12
    65x12
    DB Shrugs(static hold)
    75x12
    85x12
    95x10
    Rear Delts on Pec-Dec
    85x12
    100x12
    110x12

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

    ABS

    (That was it. Bench felt strong today. Got off work late today and that made me get to the gym late, so I decided not to shirt up.)
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  20. #20
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652
    Tuesday 6/11/13 Squats

    Squats
    45x5, 3 sets
    135x3
    185x3
    225x3
    275x2
    315x1 added belt
    365x3 reverse green bands
    385x3
    405x3

    Close-Stance Pause Squats
    185x5
    205x5
    225x5
    slight pause in the hole

    (That was it. My son was with me tonight and the gym nursery closes at 8, so I had to hurry. Wish I could've gotten in some hamstring, calf, and ab work but I'll hit hem later.)
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  21. #21
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652
    Monday 6/17/13 Bench

    Bench Press
    45x12
    95x8
    135x5
    185x3
    225x2
    245x6
    250x6, last rep paused
    230x8, last rep paused

    Slingshot Bench Press(POR grip)
    275x5
    295x4
    Incline DB Press
    50x8
    55x8
    60x8
    Pec-Dec Flyes
    60x20
    70x15

    Seated Machine Side Raises
    PL#11x3x15
    Cable Front Raises
    40x3x12
    One-Arm DB Side Raises
    15x2x12

    Seated 2-Arm Overhead DB Extensions
    50x3x12
    One-Arm Pushdowns
    30x15
    40x15
    50x15
    each arm

    (Pretty good workout, everything was feeling strong.)
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  22. #22
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,819
    Training is looking good G, got anything planned?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  23. #23
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652
    Quote Originally Posted by Brian Hopper View Post
    Training is looking good G, got anything planned?
    Nothing planned at the moment. Really don't have the time right now with the new job and all.
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  24. #24
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,819
    Thats right, how is the new job?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  25. #25
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652
    Quote Originally Posted by Brian Hopper View Post
    Thats right, how is the new job?
    I like it pretty good, a lot better money then what I was making at my old job.

    Actually looking into a SPF meet on Sept 28th. Got to get my training and food/supplements in order. Love to total 1600 or more in the 220's.

    I'm thinking my training split will probably look like this, but not sure just yet

    Mon- Bench
    Tue- SQ/DL
    Thu- Speed Bench
    Fri- lower acc
    Last edited by muscle_g; 06-23-2013 at 01:05 PM.
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

Similar Threads

  1. Muscle_G's training log
    By muscle_g in forum Member Online Journals
    Replies: 13
    Last Post: 12-01-2012, 01:47 AM
  2. Muscle_G's bodybuilding log
    By muscle_g in forum Member Online Journals
    Replies: 2
    Last Post: 06-28-2011, 05:44 PM
  3. Muscle_G's powerlifting training log
    By muscle_g in forum Member Online Journals
    Replies: 11
    Last Post: 06-08-2009, 07:23 PM
  4. Muscle_G's training log
    By muscle_g in forum Member Online Journals
    Replies: 5
    Last Post: 02-26-2009, 07:10 PM
  5. Muscle_g's training log
    By muscle_g in forum Member Online Journals
    Replies: 9
    Last Post: 09-04-2008, 08:08 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •