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Thread: Muscle_G's Single-Ply Adventures

  1. #51
    Train Hardcore!!! muscle_g's Avatar
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    Tue- Squat day

    Quote Originally Posted by Coke View Post
    Bench looks strong too G, lol.
    Thanks Coke

    Quote Originally Posted by Brian Hopper View Post
    Training looks good! Did you cut back on some of your volume?
    I'm kinda doing progressive overload with my lifts and then doing the normal accessory work. My volume might be cut down on some days but it all depends on how everything feels.




    Tuesday 10/23/12 Squats(WK 4)

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

    Squats
    45x5, 3 sets
    135x3
    185x3
    225x2
    275x1
    315x1 added groove briefs
    365x1 added Centurion suit/straps down
    395x2, 5 sets

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

    Ultra-Wide Stance Squats
    135x10
    145x10

    Seated Calf Raises
    90x3x20(2 legged)
    40x2x20(1 legged)

    Seated Hammer Crunches
    30x20
    40x20
    50x20
    Side Cable Crunches
    80x20
    100x20

    (That was it, squats felt really good today.)
    Last edited by muscle_g; 10-24-2012 at 12:34 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. #52
    Train Hardcore!!! muscle_g's Avatar
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    Wed- Auxiliary day

    Wednesday 10/24/12 Aux(WK 4)

    Straight-Arm Pulldowns
    20x12
    30x12
    40x12
    Face Pulls
    20x12
    30x12
    40x12

    Wide-Grip Shrugdowns(static hold)
    50x12
    60x12
    70x12
    Neck Harness
    25x3x15(all 4 sides)

    Forearm Flexer
    2x20(both reg and reverse)

    Standing Calf Raises
    BWx3x20

    Ab Lounge
    BWx3x20

    (That was it, just a normal accessory day.)
    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. #53
    Train Hardcore!!! muscle_g's Avatar
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    Thu- Decline Press day

    Thursday 10/25/12 Declines(WK 4)

    Warm-Up
    Side Raises: 5x12, 10x12
    Hammer Curls: 10x15, 12x15
    Pulldowns: PL4x12, PL5x12

    Decline Press(POR grip)
    45x12
    95x8
    135x5
    185x3
    225x2
    275x1
    320x6, 2 sets
    290x8

    Illegal-Wide Grip Bench Press
    185x8
    195x8
    205x8

    Icarian Rows(Nuetral-Grip)
    70x12
    90x12
    110x12

    Rear Delts on Pec-Dec
    70x12
    85x12
    100x12
    Side Raises
    10x12
    12x12
    15x12

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

    (That was it. I went to the chiropracter and he said that my upper back and trap area was really tight and to take it easy, so I went lighter on the rows and let my traps rest.)
    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. #54
    Train Hardcore!!! muscle_g's Avatar
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    Fri- Deadlift day

    Friday 10/26/12 Deadlifts(WK 4)

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

    Front Squats
    45x5
    95x3
    135x1
    185x1
    225x1 added belt
    265x1, I believe this is a PR
    135x6

    Deadlifts- Conv(Hook grip)
    135x3
    225x1
    275x1
    315x1
    365x1
    added Hardcore suit/straps down
    385x1, 8 sets(4 sets conv, 4 sets sumo) last 2 reps straps up

    Prone Leg Curls
    60x12
    70x12
    80x12
    20x2x12(1 legged)
    1-Legged Leg Extensions
    20x12
    30x12
    each leg

    Standing Calf Raises
    80x3x20(2 legged)
    BWx2x20(1 legged)

    Seated Hammer Crunches
    40x20
    50x20
    60x20

    (That was it, felt strong today. Deadlifts were fast and 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

  5. #55
    Moderator Brian Hopper's Avatar
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    Nice work G!!!
    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

  6. #56
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Nice work G!!!
    Thanks Brian
    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

  7. #57
    Train Hardcore!!! muscle_g's Avatar
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    Mon- Bench Press day

    Monday 10/29/12 Bench(WK 5)

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

    Bench Press
    45x12
    95x8
    135x5
    185x3
    225x2
    275x1
    290x2
    290x2
    290x2
    290x1, missed 2nd rep

    Close-Grip BP
    225x5
    235x5
    stopped there. right pec felt kinda like it wanted to pull

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

    Hammer Curls
    20x12
    30x12
    40x12
    Rope Tricep Pushdowns
    50x20
    60x20

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

    Standing Cable Crunches
    100x2x20

    (That was it. Bench felt ok, I didn't feel my strongest today but 290 for sets of doubles is a PR for that many sets.)
    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. #58
    WBB Team Captain Coke's Avatar
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    Sessions are fine dude.

  9. #59
    Train Hardcore!!! muscle_g's Avatar
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    Tue- Squat day

    Quote Originally Posted by Coke View Post
    Sessions are fine dude.
    Thanks Coke




    Tuesday 10/30/12 Squats(WK 5)

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

    Box Squats
    45x5, 3 sets
    135x3
    185x3
    225x3
    275x3 added belt
    295x3 added loose knee wraps here
    315x3
    225x5, 2 sets(close stance, no gear)

    Chain-Suspended Good Mornings
    135x5
    185x2x5

    BB Step-Ups
    135x6
    155x6
    175x6
    each leg
    1-Legged Kneeling Leg Curls
    50x3x12
    each leg

    Calf Presses(on leg press)
    270x3x20(2 legged)
    90x2x20(1 legged)

    Seated Hammer Crunches
    50x20
    60x20
    70x20

    (That was it. Squats felt strong. We were short on help today, so I decided to go raw and do a few movements I hadn't done in awhile.)
    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. #60
    Train Hardcore!!! muscle_g's Avatar
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    Wed- Auxiliary day

    Wednesday 10/31/12 Aux(WK 5)

    Straight-Arm Pulldowns
    20x12
    30x12
    40x12
    Face Pulls
    20x12
    30x12
    40x12
    Wide-Grip Pulldowns
    50x12
    70x12
    90x12

    Williams Shrugs
    90x3x12
    BB Upright Rows
    30x12
    40x12
    50x12
    Neck Harness
    15x2x15(all 4 sides)

    Ab Lounge
    BWx3x15

    Standing BB Calf Raises
    135x3x20

    Reverse Ez-Bar Curls
    25x3x20

    (That was it. After this I went bike riding.)
    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. #61
    Train Hardcore!!! muscle_g's Avatar
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    Thu- Bench Accessory

    Thursday 11/1/12 Bench Accessory(WK 5)

    Standing Overhead BB Press
    45x5
    95x3
    135x1
    145x3
    155x3
    165x3

    Seated Cable Rows(close-grip)
    100x12
    125x12
    150x12
    Nuetral-Grip Pulldowns
    90x12
    105x12
    130x12

    Rear Delts on Pec-Dec
    60x12
    70x12
    85x12
    Side DB Raises
    10x12
    15x12
    20x12

    Hammer Curls
    20x12
    25x12
    30x12
    BB Curls
    45x3x12
    Rope Tricep Pushdowns
    60x12
    70x12
    80x12
    30x2x12(one-armed)

    Body-Masters Shrugs(static hold)
    120x3x12

    Seated Crunch Machine
    PL4x20
    PL5x20
    PL6x20

    (That was it. The reason I didn't do any declines or bench work today is because my right pec is still sore in that one spot where I said it felt like it was trying to pull. So I didn't want to take any chances. I did do some pec-dec flyes to pump some blood into the pecs though.)
    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. #62
    Train Hardcore!!! muscle_g's Avatar
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    Fri- Deadlift day

    Friday 11/2/12 Deadlifts(WK 5)

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

    Medium-Stance Squats
    45x5
    135x3
    185x1
    225x1
    275x1
    315x1 Belt

    Deadlifts- Conv(hook grip)
    135x3
    225x1
    275x1
    315x1
    365x1
    added Belt, groove briefs, Hardcore suit/straps down
    395x1
    395x1
    395x1
    switched to a sumo stance, straps up
    395x1
    395x1
    395x1

    Dimmel DL's
    135x10
    175x10
    200x10
    1-Legged Kneeling Leg Curls
    50x12
    70x2x12
    each leg

    Hammer Calf Presses
    270x3x20(2 legged)
    90x2x20(1 legged)

    Hanging Knee-Up's
    BWx2x15
    Side Cable Crunches
    80x15
    100x15

    (That was it, deadlifts felt really strong and fast. I added my old groove briefs to keep my hips tighter feeling.)
    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. #63
    Train Hardcore!!! muscle_g's Avatar
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    Sat- Auxiliary day

    Saturday 11/3/12 Aux(WK 5)

    Straight-Arm Pulldowns
    20x12
    30x2x12
    Face Pulls
    20x12
    30x2x12

    Wide-Grip Shrugdowns(static hold)
    60x12
    70x12
    80x12
    Neck Harness
    20x3x20(back only)

    Ab Slide(this is like a ab wheel)
    BWx3x15

    Standing BB Calf Raises
    135x20
    145x20
    155x20

    Reverse Ez-Bar Curls
    20x20
    25x20
    30x20

    (That was it. Everything felt good. All cable exercises 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

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