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Thread: Muscle_G's Training log

  1. #1
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    Muscle_G's Training log

    Hello everyone, I haven't competed in over 3 years. Looking to get back on the platform in on Oct 24th at the SPF SC championships. This will be my comeback meet and also my first time competing in single ply gear


    9/7/15 Bench(WK 1)

    Rotator Cuffs
    Pec-Dec Flyes
    Pushdowns

    Bench Press
    45x12
    95x8
    135x5
    185x3
    225x1
    255x3, 3 sets
    225x6
    205x8
    245x5, 2 sets(close-grip w/Slingshot)

    Incline DB Press
    50x3x10
    Ez-Bar Skullcrushers
    55x12
    65x12
    75x12

    Bent-Over DB Rows
    50x12
    55x12
    60x12
    65x12
    Scapular Shrugs
    40x3x12
    Rear Delts on Pec-Dec
    2 sets of 12

    Abs

    Changing my training for gear work. The raw cycle is over and I'll be in single ply gear for the remaining
    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
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    9/9/15 SQ/DL(WK 1)

    Leg Extensions
    Seated Leg Curls
    Adductor/Abducter

    Squats
    45x5
    135x5
    185x5
    225x5
    275x1 added belting
    315x1
    350x2, 4 sets added Briefs here

    Deadlifts- Sumo(hook grip)
    225x1
    315x1
    345x1, 6 sets

    Stiff-Legged DL's
    225x5
    245x5
    265x5
    1-Legged Leg Press
    225x15
    275x2x15

    Calves
    Abs
    Last edited by muscle_g; 09-09-2015 at 08:16 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
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    9/11/15 Overhead Press(WK 1)

    Rotator Cuffs
    Pec-Dec Flyes
    Pulldowns

    Guillotine Bench Press
    45x15
    95x12
    115x8
    135x5
    150x10
    160x10
    170x6
    180x3
    135x10

    Overhead Press(no leg drive)
    45x5
    95x3
    115x1
    135x3
    145x3
    155x3

    One-Arm Machine Rows
    90x15
    100x15
    110x15
    Each arm
    Rear DB Raises
    20x12
    25x12
    30x12

    DB Upright Rows
    30x2x15

    One-Arm Tricep Pushdowns/One-Arm DB Curls
    70x3x15/20x3x15
    Each arm

    Neck work
    Grip work
    Abs
    Recumbent Bike: 20mins
    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
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    9/15/15 Squats/Deadlifts(WK 2)

    Leg Extensions
    Seated Leg Curls
    Adductor/ Abductor

    Squats
    45x5, 2 sets
    135x5
    225x3
    315x1 Belt
    335x1 Briefs
    375x2, 4 sets Knee Wraps

    Deadlifts- Sumo(hook grip)
    225x1
    315x1
    370x1, 6 sets
    Briefs and Belt

    Pull Throughs
    110x15
    130x15
    150x15
    Glute Machine
    35x15
    45x15

    Calves
    Abs/Lower Back
    Last edited by muscle_g; 09-16-2015 at 07:00 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

  5. #5
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    9/16/15 Bench(WK 2)

    Rotator Cuffs
    Pec-Dec Flyes
    Pulldowns

    Bench Press
    45x12
    95x8
    135x5
    185x3
    225x2
    245x1
    270x1, 3 sets
    280x3 Slingshot
    290x3 Slingshot

    Flat DB Press
    50x10
    55x10
    60x8
    Close-Grip Incline Press
    135x2x6
    Cable Chest Flyes
    40x2x20

    Machine Side Raises
    40x20
    45x20
    50x20
    DB Upright Rows
    20x12
    25x12
    30x12

    Rope Pushdowns
    80x12
    100x12
    120x12
    Dips
    BWx2x6
    One-Arm Pushdowns
    40x3x12
    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
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    9/18/15 Accessory (WK 2)

    Wide-Grip Pulldowns
    100x12
    120x12
    140x12
    Bent-Over DB Rows
    50x12
    55x12
    60x12
    Seated Cable Rows
    80x12
    100x12
    120x12

    Scapular Shrugs (on Incline bench)
    40x3x12
    Face Pulls
    60x20
    70x20
    80x20
    Neck Harness
    25x2x20

    BB Curls
    55x3x15
    One-Arm DB Preacher Curls
    25x3x12
    Each arm

    Grip work
    Recumbent Bike: 10mins

    Was pretty tired today so nothing was very heavy
    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. #7
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    9/21/15 Bench(WK 3)

    Rotator Cuffs
    Pec-Dec Flyes
    Rope Pushdowns

    Bench Press
    45x12
    95x8
    135x5
    185x3
    225x2
    245x1
    275x1 Slingshot
    290x3x3 Inzer Rage X shirt

    Close-Grip Bench Press
    185x5
    205x5, 2 sets
    Cable Chest Flyes
    30x20
    40x20
    50x20

    Machine Side Raises
    45x20
    50x20
    55x20
    Standing DB Shoulder Press
    50x10
    55x6, 2 sets

    Lying Ez-Curl Skullcrushers
    65x3x12
    One-Arm Rope Pushdowns
    30x12
    40x12
    50x12
    Each arm

    First time in a loooonnnggg time in a bench shirt!! Got the last rep on the last set to touch
    Last edited by muscle_g; 09-21-2015 at 06:36 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

  8. #8
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    9/23/15 Squats/Deadlifts (WK 3)

    Leg Extensions
    Seated Leg Curls
    Adductor/Abductor

    Squats
    45x5, 2 sets
    135x5
    225x3
    275x1
    315x1 Belt
    365x1 Belt, Briefs
    400x2, 3 sets, added Titan Centurion/straps down & Knee wraps

    Deadlifts-Sumo (hook grip)
    225x1
    315x1
    395x1, 4 sets
    Left briefs and suit bottoms on

    Cable Pull-Throughs
    100x15
    120x15
    140x15

    Calves
    Abs
    Last edited by muscle_g; 09-23-2015 at 03:12 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

  9. #9
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    9/25/15 Accessory(WK 3)

    Straight-Arm Pulldowns
    DB Swings

    Wide-Grip Pulldowns
    110x12
    130x12
    150x12
    170x8
    Seated Rows
    90x15
    110x15
    130x12
    150x10
    One-Arm DB Rows
    60x12
    70x12
    80x12
    Each arm

    BB Shrugs
    205x12
    225x12
    245x12
    Rear Delts on Pec-Dec
    50x12
    60x12
    70x12
    Neck Harness
    20x2x20
    All 4 sides

    BB Curls
    45x15
    55x15
    65x12
    75x12
    Hammer Curls
    25x12
    30x12
    35x12
    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
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    9/29/15 Bench(WK 4)

    Rotator Cuffs
    Pec-Dec Flyes
    Rope Pushdowns

    Bench Press
    45x12
    95x8
    135x5
    185x3
    225x2
    245x1
    Added Slingshot here
    275x2
    305x2, 3 sets

    Close-Grip BP
    185x2x5
    Pec-Dec Flyes
    40x20
    55x20
    70x20

    DB Side Raises
    20x12
    30x2x12
    Overheard Press(no leg drive)
    45x5
    95x3
    115x1
    135x5, 3 sets

    Lying DB Skullcrushers
    25x15
    30x15
    35x15
    One-Arm Rope Pushdowns
    30x15
    40x15
    50x15
    Each arm

    Was solo tonight and didn't have anyone to help with my shirt. Used the slingshot on my planned weights
    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
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    10/1/15 Squats/Deadlifts(WK 4)

    Leg Extensions
    Seated Leg Curls
    Adductor/Abductor

    Squats
    45x5, 2 sets
    135x5
    225x3
    275x1
    315x1 added Belts
    365x1 added Briefs and knee wraps
    405x1 added Titan Centurion suit/straps down
    425x2, 3 sets

    Deadlifts- Sumo(hook grip)
    225x1
    315x1
    365x1
    405x1
    420x1, 4 sets
    Left suit bottoms on

    Dimmel Deadlifts
    185x3x10
    1-Legged Leg Press (weights as a 45lbs bar)
    135x15
    225x2x15
    Each leg

    Wide-Grip Pulldowns
    100x15
    120x15
    140x15
    Bent-Over DB Rows
    45x10
    50x10
    55x10

    Calves
    Abs

    Missed some days this week due to a death in the family so I did my upper back work today as well. Also I feel that I need to scale my deadlift percentages down. I'm sure I over anticipated my deadlift poundages
    Last edited by muscle_g; 10-03-2015 at 11:00 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

  12. #12
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    10/6/15 Bench(WK 5)

    Rotator Cuffs
    Pec-Dec Flyes
    Rope Pushdowns

    Bench Press
    45x12
    95x8
    135x5
    185x3
    225x2
    245x1
    275x1 Slingshot
    315x1 Rage X shirt
    325x1, 3 sets

    Close-Grip BP
    185x5
    195x5
    205x5
    Cable Chest Flyes
    40x20
    50x20
    60x20

    Machine Side Raises
    50x20
    55x20
    60x20
    Standing OH DB Press(no leg drive)
    45x10
    50x10
    55x8

    Seated Overhead Ez-Bar Tricep Extensions
    65x12
    75x10
    85x6
    One-Arm Tricep Pushdowns
    50x15
    60x15
    70x9
    Each arm

    Abs
    Last edited by muscle_g; 10-07-2015 at 09:17 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
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    10/7/15 Squats/ Deadlifts(WK 5)

    Leg Extensions
    Seated Leg Curls
    Adductor/Abductor

    Squats
    45x5, 2 sets
    135x5
    225x3
    275x2
    315x1 added belt
    365x1 added Briefs
    405x1 added Titan Centurion/straps down
    450x1, 2 sets added knee wraps, straps up

    Deadlifts- Sumo(hook grip) left suit bottoms on
    225x1
    315x1
    405x1 added belt
    425x1, 2 sets straps up

    Stiff-Legged Deadlifts
    275x5
    295x5
    315x3
    1-Legged Leg Press(as a 45lbs bar)
    250x3x15
    Each leg
    Adductor/Abductor
    110x20
    130x20
    Both in & out

    Calves
    Abs
    Last edited by muscle_g; 10-08-2015 at 10:21 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

  14. #14
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    10/9/15 Accessory (WK 5)

    Stiff-Arm Pulldowns
    Face Pulls

    V-Bar Pulldowns
    100x15
    120x15
    140x12
    160x8
    Bent-Over DB Rows
    45x12
    50x12
    55x12
    60x12
    One-Arm Machine Rows
    70x15
    80x15
    90x15
    Each arm

    DB Scapular Shrugs(on incline bench)
    35x12
    40x12
    45x12
    Face Pulls
    70x15
    80x15
    90x15
    Neck Harness
    25x2x15
    All 4 sides

    Ez-Bar Preacher Curls
    55x3x12
    Hammer Curls
    20x12
    25x12
    30x12

    Grip work
    Abs
    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

  15. #15
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    10/12/15 Bench(WK 6)

    Rotator Cuffs
    Pec-Dec Flyes
    Rope Pushdowns

    Bench Press
    45x12
    95x8
    135x5
    185x3
    225x2
    245x1
    275x1 added Slingshot
    295x1
    315x1 added Rage X shirt
    340x1

    Close-Grip BP
    225x2x5
    Pec-Dec Flyes
    50x20
    60x20
    70x20

    Machine Side Raises
    45x20
    50x20
    55x20
    Seated OH DB Press
    45x3x10

    Rope Pushdowns
    90x12
    100x12
    110x12
    Seated One-Armed OH DB Extensions
    30x3x12
    Each arm
    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
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    10/16/15 Squats/Deadlifts(WK 6)

    Leg Extensions
    Seated Leg Curls
    Adductor/Abductor

    Squats
    45x5, 2 sets
    135x5
    225x3
    275x1
    315x1 added Briefs
    365x1 added belt
    405x1 added Centurion suit/straps down
    450x1 full gear, planned opener
    475x1 planned 2nd attempt

    Deadlifts-Sumo(hook grip) left suit bottoms on
    225x1
    315x1
    405x1 added Belt
    450x1 full gear

    Wide-Grip Pulldowns
    120x12
    140x12
    160x12

    That was it, I was only able to get to the gym twice this week due to long work hours
    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
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    10/19/15 Bench(Meet WK)

    Rotator Cuffs
    Pec-Dec Flyes
    Rope Pushdowns

    Bench Press
    45x12
    95x8
    135x5
    185x3
    225x1

    Machine Side Raises
    One-Arm Pushdowns
    Pec-Dec Flyes
    Calves
    Abs
    Recumbent Bike:10mins

    Everything was done with very light weights. Just enough to keep my body moving

  18. #18
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    10/20/15 Squats(Meet WK)

    Leg Extensions
    Seated Leg Curls
    Adductor/Abductor

    Squats
    45x5, 2 sets
    135x5
    225x2
    275x1
    315x1

    Standing 1-Legged Leg Curls
    Glute Machine
    Calves
    Abs
    Treadmill: 10mins
    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
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    Ended the day with a 475 sq, 360 bp, & a 445 dl. Placed 1st in the Sub Masters 220lbs single ply division Not what I used to lift back in the day but after almost 4yrs away from the lifting platform I'll take it
    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
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    Here's how the meet went for me

    Squats
    1st- 450 good, this went up really good
    2nd- 475 good, this was a grinder. I knew I didn't have much more
    3rd- 485 miss, strength just wasn't there today

    Bench
    1st- 315 good, this flew up really fast and easy
    2nd- 345 good, this felt a little off and my shirt came up around my neck
    3rd- 360 good, readjusted my shirt and this flew up really good

    Deadlifts
    1st- 420 good, this came up and felt good
    2nd- 445 good, this was a grinder
    3rd- 450 miss, about knee level I stalled out and couldn't pop my hips forward. Also fatigue was starting to set in

    So I went 7 out of 9 lifts. I've never competed single ply before so these are all PR's. At least now I know what weak areas I need to focus on and I will be changing my training accordingly. I felt I had more in me on 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

  21. #21
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    10/2/15 Push muscles

    Rotator Cuffs
    Pec-Dec Flyes
    Rope Pushdowns

    Guallatine Bench Press
    45x12
    95x8
    120x10
    130x10
    140x10
    150x10
    Incline DB Press
    45x4x10
    Pec-Dec Flyes/Dips
    30x20/BWx8
    40x20/BWx8

    Wide-Grip Upright Rows
    45x12
    50x12
    55x13
    DB Side Raises
    15x3x15

    Lying DB Skullcrushers
    25x15
    30x15
    35x15
    One-Arm Pushdowns
    30x15
    40x15
    50x15
    Each arm

    Abs
    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
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    11/4/15 Legs

    Leg Extensions
    80x20
    95x20
    110x20
    125x20
    Close-Stance Squats
    45x10
    135x3
    185x10
    205x10
    225x6
    245x1, had to stop here my left quad and Glute wanted to cramp up
    1-Legged Leg Press
    135x15
    185x15
    225x15
    Each leg

    Seated Leg Curls
    100x20
    110x20
    120x20
    130x20
    Stiff-Legged DB DL's
    45x3x10
    Standing 1-Legged Leg Curls
    35x20
    50x20
    65x25
    Each leg

    Abs
    Calves
    Recumbent Bike: 12mins
    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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  1. Muscle_G's training log
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