The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Train Hardcore!!! muscle_g's Avatar
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    Muscle_G's training log

    Hello everyone my name is George. I'm currently training for an APF meet on April 4th in Columbia, SC. My training schedule goes as follows

    Mon- Squats(or Box Squats)
    Tue- Bench
    Wed- Accessory
    Thu- Deadlifts(or Rack Pulls)
    Fri- Declines

    Goals for meet are
    SQ- 600-610
    BP- 390-400
    DL- 500-510
    1500+ total
    in the 220's
    Last edited by muscle_g; 02-22-2009 at 08:50 AM.

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  3. #2
    Train Hardcore!!! muscle_g's Avatar
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    Here's week 3 of my training

    Monday 2/16/09 Squats(WK 3)

    Treadmill- 5mins

    Warm-Up
    Leg Extensions: 35x25, 50x25
    Seated Leg Curls: 50x20, 65x20

    Box Squats(legal depth)
    45x5
    135x5
    225x3
    275x2
    315x1
    365x2(Briefs, Belt)
    405x2(Briefs, Belt)
    445x2(Briefs, Belt) PR for box squat doubles
    Trying out my new 2ply Briefs and they are TIGHT!!!

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

    Hyper Extensions(with Ez-Curl Bar)
    40x8x2(+ 2 reps with BW)
    20x10x2
    These really killed my Hamstrings and Lower Back. I love em

    Band Leg Curls(w/mini-band)
    12x2(2 legged)
    12x2(1 legged)

    Seated Calf Raises
    80x20x3(2 legged)
    45x20x2(1 legged)

    Standing Cable Crunches
    80x12
    100x12
    120x12
    140x12
    Side Cable Crunches
    110x15
    120x15
    130x15

    (Good workout, squats are doing really great so far during this cycle. I really feel that I will hit a squat PR at this meet.)


    Tuesday 2/17/09 Bench(WK 3)

    Treadmill- 5mins

    Warm-Up
    Standing Rotators: 3x12, 5x12
    Side Raises: 5x12, 8x12
    Hammer Curls: 10x15, 15x15
    Pull Downs: 80x12, 90x12

    Bench Press
    45x10
    95x8
    135x5
    185x3
    225x2
    260x5
    260x5
    240x7
    I was 1 rep short on all my working sets

    Lying DB Extensions
    35x12
    40x12
    45x4(+ 2 reps)

    Nautilus Compound Rows
    200x12
    220x12
    240x12
    DB Shrugs(static hold)
    50x12
    55x12
    60x12

    Rear Delts on Pec-Dec
    65x12
    80x12
    95x12

    Hammer Curls
    25x12
    30x12
    35x12

    (Had a pretty good workout, all bench sets felt strong despite not getting all my reps.)


    Wednesday I didn't get in my Accessory work because I had some stuff I had to take care of

    Thursday 2/19/09 Deadlifts(WK 3)

    Treadmill- 5mins

    Warm-Up
    Leg Extensions: 35x25, 50x25
    Seated Leg Curls: 50x25, 65x25
    Pull Downs: 80x12, 90x12

    Rack Pulls/Pin #1(mid-shin level)- Sumo
    135x5
    225x5
    315x3
    365x1
    405x1
    455x1(Briefs, Belt)
    475x1(Briefs, Belt)
    500x1(Briefs, Belt) 55lbs PR at this heigth!!
    315+ mini-band 3, 4 sets(2 sets sumo, 2 sets conventional) no gear, just belt

    Zercher Squats(w/SSB)
    125x6x3

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

    Adducter/Abducter Machine
    100x20x2(both in & out)

    Calf Presses(on Leg Press)
    225x20x3(2 legged)
    135x20x2(1 legged)

    Side Cable Bends
    100x15
    110x15
    120x15
    Seated Crunch Machine
    100x20
    120x20
    140x20

    (Very good workout tonight, everything is feeling nice and strong.)


    Friday 2/20/09 Declines(WK 3)

    Treadmill- 5mins

    Warm-Up
    Side Raises: 5x12, 8x12
    Hammer Curls: 10x15, 15x15
    Pull Downs: 80x12, 90x12

    Decline Press(pinky's on ring)
    45x10
    95x8
    135x5
    185x3
    225x2
    275x1
    300x6
    305x6
    280x8

    Reverse-Grip Pulldowns
    110x12
    130x12
    150x12

    Rear Delts on Pec-Dec
    65x12
    80x12
    95x12
    Seated Side Raises
    5lbs DB's 3 sets of 25

    One-Arm Tricep Pressdowns
    40x12
    50x12
    60x12
    each arm
    One-Arm Machine Curls
    50x12
    65x12
    80x12
    each arm

    Nautilus 4-Way Neck Machine
    25x20x2
    all 4 sides

    (Good workout, all decline sets felt strong. I will move the weight up a little bit next week.)

  4. #3
    Train Hardcore!!! muscle_g's Avatar
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    Monday 2/23/09 Squats(WK 4)

    Treadmill- 5mins

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

    Reverse-Band Box Squats(legal depth)
    45x5
    135x5
    225x3
    315x1
    365x1 added bands here
    405x1
    455x1(Belt)
    455x1(Z-suit/straps down, Belt)
    495x1(Z-suit/straps down, Belt)
    525x1(Z-suit/straps down, Belt) I think this is a PR using this suit(I've had this suit for 9yrs lol)

    no assistance work today, had to hurry so I could go buy my daughters birthday present

    (Had an ok workout, walked out the house today and forgot my briefs. I was gonna squat in my new briefs and my Leviathan suit, soooo I had my old Z-Suit in the truck already so I just grabbed it and used it.)

  5. #4
    Train Hardcore!!! muscle_g's Avatar
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    Tuesday 2/24/09 Bench(WK 4)

    Treadmill- 5mins

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

    Bench Press
    45x10
    95x8
    135x5
    185x3
    225x2
    255x1
    275x1
    295x1(DD shirt)
    320x3(DD shirt)
    330x3(DD shirt)
    340x1(DD shirt) out of steam
    Rack Lockouts(pinky on ring), took shirt off
    275x3
    295x3
    315x3

    Nautilus Compound Rows
    160x12
    180x12
    200x12

    Rear Delts on Pec-Dec
    80x12
    95x12
    110x12

    (That was it, bench sets felt strong. I was supposed to do 3 sets of 3 reps today but by the time I got to 340 I was gassed. It's just an endurance issue at this moment, the strength was there. I cut down on the assistance work today simply because I didn't even want to go to the gym today for some reason lol.)
    Last edited by muscle_g; 02-24-2009 at 06:53 PM.

  6. #5
    Train Hardcore!!! muscle_g's Avatar
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    Wednesday 2/25/09 Accessory(WK 4)

    Treadmill- 5mins

    4-Way Neck Machine
    35x20x2
    all 4 sides

    Seated Machine Crunches
    100x20
    110x20
    120x20
    Rotary Torso Machine
    50x20
    60x20
    70x20
    Nautilus Lower Back Machine
    65x15
    80x15
    95x15

    Adducter/Abducter Machine
    100x20x2
    both in & out

    Shoulder Rotations(on Incline Bench)
    3x15
    5x15
    8x15
    both Int. & Ext.

    Standing Calf Raises
    50x20x3
    Tibia Raises
    30x20
    40x20
    50x20

    Reverse DB Wrist Curls
    15x20x3
    Behind the Back BB Wrist Curls
    65x20x3

    (Good workout, everything was fats paced today. Workout took onlky about 45mins.)

  7. #6
    Train Hardcore!!! muscle_g's Avatar
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    Thursday 2/26/09 Deadlifts(WK 4)

    Treadmill- 5mins

    Warm-Up
    Leg Extensions: 35x25, 50x25
    Seated Leg Curls: 50x25, 65x25
    Pull Downs: 80x12, 90x12

    Deadlifts- Sumo
    135x5
    225x5
    315x3
    365x1
    405x1(Briefs, Belt)
    455x1(Max DL suit/straps down, Briefs, Belt)
    475x1(Max DL suit/straps up, Briefs, Belt) Sumo PR!!!

    Good Mornings
    135x5
    225x5
    315x3
    365x1
    405x1

    (Very good workout today. Got a PR on deadlifts and this is the first time I have ever went this heavy with good mornings.)

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