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Thread: Muscle_G's training log

  1. #1
    Train Hardcore!!! muscle_g's Avatar
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    Muscle_G's training log

    Well I have decided to do the SPF SC Championships in North Myrtle Beach on Jan 26th. I will be competeing in the mulit-ply division. I will start posting my training after bench today. Goals are 625/460/520
    Last edited by muscle_g; 11-19-2012 at 03:18 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

  2. #2
    Train Hardcore!!! muscle_g's Avatar
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    Mon- Shirted Bench(chest, shoulders)

    Monday 11/19/12 Bench(WK 1)

    Standing Rotators: Resistance Tube 2x15

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x2
    275x1
    295x1 Slingshot
    315x1 Slingshot
    added Inzer Dbl Denim
    365x3, 3 Board
    365x3, 2 Board
    365x3, 1 Board
    365x2, to chest(feet flat)
    365x1, to chest(feet tucked)

    Flat DB Press(vs Mini-band)
    50+mini x10
    60+mini x10
    70+mini x10
    Cable Chest Flyes
    30x15
    40x15

    3-Way Shoulder Raises
    10x3x12
    each way

    Face Pulls
    50x12
    60x12
    70x12

    (That was it, just working on different techniques and foot placements tonight. Bench sets felt strong.)
    Last edited by muscle_g; 11-19-2012 at 08:20 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

  3. #3
    Train Hardcore!!! muscle_g's Avatar
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    Tue- Squats(legs, abs)

    Tuesday 11/20/12 Squats(WK 1)

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

    Box Squats
    45x5, 3 sets
    135x3
    185x3
    225x2
    275x1 added Belt
    315x1
    365x2 added loose briefs

    (That was it. I felt like shit and my head was just not in it so I stopped there. I started not to even post this workout, but you've got to take the good with the bad!!)
    Last edited by muscle_g; 11-22-2012 at 05:18 AM.
    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
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    Thu- Speed Bench(shoulders, bi's)

    Thursday 11/22/12 Speed Bench(WK 1)

    Warm-Up
    Standing Rotators: 3x15, 5x15

    Speed Bench(vs Dbl Mini's on all sets)
    45x5
    45x5
    95x5
    115x3
    125x3x3(Comp grip)
    125x3x3(POR grip
    125x3x3(thumb-length froom smooth grip)

    Seated DB Shoulder Press(plate loaded DB's)
    35x10
    45x10
    55x10
    Face Pulls(plate loaded)
    30x12
    40x12
    50x12
    Side Raises
    10x12
    15x12
    20x12

    Ez-Bar Preacher Curls
    Close-Grip
    50x12
    60x12
    Wide-Grip
    45x12
    55x12
    One-Arm DB Hammer Curls
    35x3x12
    each arm

    (That was it. I have decided to put shoulders on my speed bench day, and put triceps on my shirt bench day. Happy Thanksgiving everyone.)
    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
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    Fri- Deadlift day

    Friday 11/23/12 Deadlifts(WK 1)

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

    Front Squats(paused to a paralell box and wearing deadlift slippers)
    45x5
    95x3
    135x1
    185x1
    225x1
    235x1
    245x1
    no gear

    Deadlifts- Conv(hook grip)
    135x3
    225x3
    275x1
    315x1
    365x1
    added belt and briefs
    405x1
    added Max DL suit/straps up
    425x1
    425x1
    switched to a sumo stance took off Max DL and put on Centurion suit
    425x1
    425x1 like butter, very fast

    Stiff-Legged DL's(wore lifting straps)
    225x8
    245x8
    265x8
    no gear
    1-Legged Standing Leg Curls(plate loaded)
    25x12
    35x12
    45x12
    each leg

    (That was it. I had to lift at my house today, but that's cool. It's nice to have your own stuff when you can't make it to the gym. Sumo in the Centurion suit was very fast and easy. I haven't had the chance to get in any calf or ab work this week, but I will be blasting them next week!!)
    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
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    Great workout at home G!

  7. #7
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by Coke View Post
    Great workout at home G!
    Thanks Coke, I have alot of stuff in my home gym to choose from. If I was a full time raw lifter I'd quit going to the gym and just workout at home by myself.
    Last edited by muscle_g; 11-23-2012 at 09:59 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

  8. #8
    Train Hardcore!!! muscle_g's Avatar
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    I relized that I have put week 1 on all my workouts this week, that's wrong I am on week 8(dumass me )

    Next week I am gonna be back on my original split but I am gonna replace declines with speed bench. This is what it's gonna look like
    Mon- Bench
    Tue- Squats
    Wed- Auxiliary
    Thu- Speed Bench
    Fri- Deadlifts
    Sat- Auxiliary

    I love using this split but alot of times after heavy shirted benching on Monday's I am not fully recovered by Thursday's heavy close-grip Declines. So I am gonna do heavy shirted bench on Mon and light Speed bench on Thursday.
    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
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    Sat- Auxiliary day

    Saturday 11/24/12 Aux(WK 8)

    Straight-Arm Pulldowns
    20x12
    25x12
    30x12
    Face Pulls
    20x12
    25x12
    30x12

    Williams Shrugs
    50x12
    60x12
    70x12
    Neck Harness
    25x3x15(back only)

    Ab Lounge
    BWx3x20

    Standing BB Calf Raises
    135x3x20

    Ez-Bar Reverse Curls
    25x3x20

    (That was it. Just a quick light workout. All cable movements were plate loaded.)
    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
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    Mon- Bench Press day

    Monday 11/26/12 Bench(WK 9)

    Warm-Up
    Front/Side/Rear Raises: 5x2x12(each)
    Hammer Curls: 5x15, 10x15
    Pulldowns: 70x12, 90x12

    Bench Press
    45x12
    95x8
    135x5
    185x3
    225x2
    245x1
    275x3 Slingshot
    295x1 Slingshot
    added Inzer Dbl Denim shirt and 2 Board here
    315x3
    365x5
    405x1
    425x1
    445x1
    380x1, to chest

    Flat DB Press(vs Mini's)
    55+mini x10
    65+mini x6
    65x10, no band

    Chest-Supported Rows(plate loaded)
    25x12
    35x12
    45x10
    45x8
    Rear DB Raises
    10x12
    15x12
    20x12

    Alt. DB Curls/Green-Band Pushdowns(supersetted)
    25x3x15/Band x3x20

    Body-Masters Shrugs(static hold)
    100x12
    120x12
    140x12

    (That was it. Bench didn't really feel it's strongest tonight. I've spent to much time out of the shirt and also the weight loss hasn't helped it any. Got to find my groove at the lower bodyweight.)
    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
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    Tue- Squat day

    Tuesday 11/27/12 Squats(WK 9)

    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
    335x1 added knee wraps
    350x1
    365x3, 2 sets(Reverse mini's)

    1-Legged Leg Press(plates on each side)
    1PLx12
    2PLx12
    3PLx12
    each leg

    Seated Leg Curls
    70x12
    80x12
    90x12
    1-Legged Glute Machine
    33x12
    44x12
    55x12
    each leg

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

    Standing Cable Crunches
    100x15
    120x15
    140x15
    Side Cable Crunches
    90x15
    110x15
    130x15

    (That was it. No one showed up at the gym tonight so I wasn't able to get into the suit.)
    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
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    Thu- Bench(Lockouts) day

    Thursday 11/29/12

    Warm-Up
    Standing Rotators: 3x12, 5x12
    Side Raises: 5x12, 10x12

    Bench Press(POR grip on all sets, no spotter)
    45x12, 3 sets
    95x8
    135x5
    185x3
    225x1
    275x3, 3 Board
    295x3, 3 Board
    added Inzer Dbl Denim shirt
    315x3 no touch
    added Reverse Mini Bands here
    365x3
    405x3
    455x1, 2 Board

    Standing BB Overhead Press
    45x5
    95x3
    115x1
    135x5, 2 sets

    Wide-Grip Pulldowns(plate loaded)
    90x12
    110x12
    130x8
    One-Arm DB Rows
    50x12
    60x12
    70x12
    each arm

    Face Pulls(plate loaded)
    20x12
    30x12
    40x12

    Hammer Curls
    25x3x12

    Ab Lounge
    BWx3x20

    (That was it. I normally don't get into my shirt on this day but I had a sh*tty shirted session earlier this week and decided to do some work in it again.)
    Last edited by muscle_g; 11-30-2012 at 05:56 AM.
    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
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    Fri- Deadlift day

    Friday 11/30/12 Deadlifts(WK 9)

    Warm-Up
    Leg Extensions: 20x20, 40x20
    Lying Leg Curls: 20x20, 40x20
    Pulldowns: 70x12, 90x12

    Front Squats(paused to a box, no gear)
    45x5
    95x3
    135x1
    155x3
    175x3
    195x3
    didn't go heavy, my hips are screaming at me

    Deadlifts- Conv(Hook grip on all sets)
    135x3
    225x1
    275x1
    315x1
    added Briefs and Belt, switched to a sumo stance
    365x1
    added Titan Centurion/straps down
    405x1
    straps up
    445x1, 2 sets(supposed to be 4 sets)

    (That was it. Everything has felt heavy this week. I think I am need of a rest week from the gym, so I am gonna take next week off to rest my body up some.)
    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
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    Going full throttle these days, props.

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