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Thread: MG's training log

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

    Hadn't posted in awhile. Been doing a lot of bodybuilding training but I am gonna get back into some powerlifting training. Not planning on competing any this year I want to build up my strength before I get back into all of the lifting gear. Right now I am gonna be doing a lot of raw benching and squatting and deadlifting in a 1ply pair of power pants because my hips has really been bothering me. I am doing cardio every session because looks is one of my main concerns right now also.

    Here's my weekly training split
    Mon- Bench
    Tue- SQ/DL
    Thu- Speed Bench
    Fri- SQ/DL accessory(this may get pushed back to Saturday's some weeks)
    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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    Monday 8/19/13 Bench(WK 1)

    Warm-Up
    Side Raises: 5x12, 10x12
    Hammer Curls: 10x15, 15x15
    Pulldowns: 70x12, 90x12
    Tricep Pushdowns: 50x15, 60x15

    Bench Press
    45x12
    95x8
    135x5
    185x3
    225x3
    240x6, 2 sets
    225x8

    Sling Shot Bench(POR grip)
    275x3, 2 sets

    Wide-Grip Pulldowns
    100x12
    120x12
    140x12
    One-Arm DB Rows
    60x12
    70x12
    80x12
    each arm

    Rear Delts on Pec-Dec
    50x12
    60x12
    70x12

    DB Curls
    20x12
    25x12
    30x10
    Tricep Rope Pushdowns
    70x20
    80x20
    50x2x15(one-armed)

    DB Shrugs(static hold)
    50x12
    55x12
    60x12

    ABS
    Treadmill: 20mins

    (That was it, strength is down right now but it should start building back 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

  3. #3
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    Tuesday 8/20/13 SQ/DL

    Warm-Up
    Leg Extensions: 30x20, 40x20
    Prone Leg Curls: 30x20, 40x20

    SSB Box Squats(parallel box)
    50x5
    140x3, 2 sets
    190x3
    230x3
    280x3, 4 sets(added 1ply power pants)

    Block Pulls- Conv(left briefs on, 2in blocks)
    135x3
    225x3
    315x3
    405x3 added Belt

    Glute-Ham Raises
    BWx8
    BWx8
    BWx6
    1-Legged Leg Press
    1PLx15
    2PLx15
    2PL+25PLx15
    each leg
    In & Out Thigh Machine
    110x2x20(both ways)

    Calves
    Abs

    Recumbent Bike: 20mins

    (That was it. My left hip was hurting pretty bad on squats so I put on my power pants briefs. Still hurt a little with the briefs on 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

  4. #4
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    Thursday 8/23/13 Back

    Warm-Up
    Recumbent Bike: 5mins

    Wide-Grip Pulldowns(alternated from front to behind the neck)
    100x12
    110x12
    120x8
    130x6
    one rep equals to a pulldown to the front and then a pulldown to the back
    Bent-Over Yates BB Rows
    95x12
    115x12
    135x12
    155x12
    V-Bar Pulldowns
    90x12
    100x12
    110x12
    One-Arm Machine Rows
    50x15
    60x15
    70x15
    each arm

    Williams Shrugs
    110x12
    130x12
    150x12
    Rear DB Raises
    15x12
    20x12
    25x12
    Neck Harness
    25x3x20

    ABS
    Treadmill: 20mins

    (That was it, back was really pumped and working on every exercise.)
    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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    Saturday 8/24/13 Speed Bench

    Warm-Up
    Foam Rolling: back, hips, legs
    Mini-Band Pull-aparts: 3x15

    Speed Bench
    45x10, 3 sets
    95x3x5(comp grip)
    95x3x5(POR grip)
    95x3x5(Thumb-Length from smooth grip)

    Standing Overhead Press
    45x5
    95x3
    135x3x5

    Bent-Over Yates BB Rows
    135x12
    185x3x12
    Mini Band Pull-Aparts
    3x15

    Overhead Rope Cable Extensions(plate loaded)
    25x3x15
    BB Curls
    45x3x12

    (That was it. I lifted at my house today, and I didn't feel like setting up any bands for benching so I just stuck with straight weight. Also I did sets of 5 reps instead of 3's. The speed benching was light, but I could tell my body didn't want to try and push very heavy weight today. Didn't do any abs or cardio today, I am tired and it was hot as u know what today!!)
    Last edited by muscle_g; 08-24-2013 at 04:11 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

  6. #6
    WBB Team Captain Coke's Avatar
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    Looking solid throughout George.

  7. #7
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by Coke View Post
    Looking solid throughout George.
    Thanks a lot Coke
    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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    Monday 8/26/13 Bench(WK 1)

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    215x5
    225x5
    235x5
    245x5
    255x4

    2 Board Press w/Slingshot(POR grip)
    275x5
    285x4, back slipped on bench
    295x5
    Low-Incline DB Press
    55x12
    65x10
    75x5

    Bent Over Yates BB Rows
    135x12
    155x12
    205x10
    Rear Delts on Pec-Dec
    100x12
    110x12
    120x12

    Hammer Curls/Tricep Pushdowns
    30x15/110x20, 3 sets

    Machine Shrugs(static hold)
    120x12
    140x12
    160x12

    (That was it, got to the gym late and didn't have time for cardio and 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

  9. #9
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    Tuesday 8/27/13 SQ/DL

    Warm-Up
    Leg Extensions: 20x25, 30x25
    Seated Leg Curls: 30x20, 40x20

    Box Squats(legal depth, paused on box)
    45x5, 3 sets
    135x3
    185x3
    225x3
    275x3 added 1ply Power Pants and Belt, left was really hurting today
    295x3
    315x3
    335x3
    355x1, had to stop there hip was hurting to bad

    2in Block Pulls- Sumo(left briefs on)
    135x3
    225x3
    315x3
    405x3 Belt
    455x1
    deads did not hurt my hip none what so ever

    Hack Squats(weight loaded on machine)
    70x3x10 these hurt the hip too
    1-Legged Lying Leg Curls
    20x15
    30x15
    40x15 each leg
    Standing 1-Legged Leg Curls
    22x2x15
    each leg

    1-Legged Hammer Calf Presses
    110x4x25
    each leg

    Abs
    Recumbent Bike: 20mins

    (That was it, squats felt easy but my hip will not let me go very heavy on them. Deadlifts are feeling very strong and they are coming back pretty fast.)
    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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    Monday 9/2/13 Bench(WK 1)

    Warm-Up
    Standing Rotators: 5x12, 2 sets
    Side Raises: 5x12, 10x12
    Hammer Curls: 10x15, 15x15
    Pulldowns: 70x12, 90x12
    Tricep Pushdowns: 40x15, 50x15
    Pec-Dec Flyes: 50x20, 60x20

    Bench Press
    45x12
    95x8
    135x5
    185x3
    225x1
    240x6
    245x6
    225x7, hit the rack on the 7th rep and got off groove so I just racked it and didn't try for a 8th rep

    Flat DB Press
    40x15
    40x12

    Bent-Over Yates BB Rows
    135x12
    155x12
    175x12
    Wide-Grip Pulldowns(behind the neck)
    100x12
    120x12
    140x12

    Rear Delts on Pec-Dec
    50x15
    60x15
    70x15

    Hammer Curls
    25x12
    30x12
    35x12
    Tricep Pushdowns
    110x12
    130x12
    150x12
    BB Curls
    30x12
    40x12
    50x12

    DB Shrugs(static holds)
    50x12
    55x12
    60x12

    Abs: 100 reps

    Treadmill: 20mins

    (That was it, everything felt good.)
    Last edited by muscle_g; 09-04-2013 at 05:25 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

  11. #11
    Train Hardcore!!! muscle_g's Avatar
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    Tuesday 9/3/13 SQ/DL

    Warm-Up
    Leg Extensions: 30x20, 40x20
    Lying Leg Curls: 30x20, 40x20

    Squats
    45x5, 3 sets
    135x5
    185x5
    225x5
    245x3, hip started hurting
    275x3 added power pants and belt
    stopped there felt like my hip was going to rip off

    Reverse Band Deadlifts- Sumo
    135x3
    225x3
    315x3
    405x3 added green reverse bands

    1-Legged Leg Press(plates on each side)
    1PLx15
    2PLx15
    3PLx15
    each leg
    Glute-Ham Raises
    BWx8
    BWx8
    BWx7
    In & Out Thigh Machine
    100x2x20(both ways)

    (That was it hips felt like death and I was frustrated so I just skipped out on calf and ab 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

  12. #12
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    Wednesday 9/4/13 Accessory

    Stiff-Arm Pulldowns
    50x12
    60x12
    70x12
    Face Pulls
    50x12
    60x12
    70x12
    Wide-Grip Pulldowns
    70x12
    80x12
    90x12
    Mini Band Pull-Aparts
    3 sets of 15

    Williams Shrugs
    60x12
    70x12
    80x12
    Wide-Grip Shrugdowns
    60x12
    70x12
    80x12
    Neck Harness
    25x2x15(all 4 sides)

    Seated Crunch Machine
    50x2x25
    Standing Cable Crunches
    100x2x20

    Adducter/Abducter Machine
    100x2x20(both ways)

    Standing Calf Raises
    75x3x25

    Reverse BB Curls
    20x20
    20x20
    30x20

    (That was it, everything was fast paced and done with light weight to help promote recovery.)
    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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    Saturday 9/7/13 Light Bench

    Warm-Up
    Tricep Pushdowns: 25x2x15
    Mini-Band Pull-Aparts: 2 sets of 15
    Pulldowns: 75x2x15
    Mini-Band Pec Flyes: 2 sets of 20

    Illegal Wide-Grip Bench Press
    45x12
    95x8
    115x5
    125x3
    135x10
    145x10
    155x10

    Standing Overhead BB Press
    45x5
    95x3
    135x5, 3 sets

    Wide-Grip Pulldowns(plate loaded)
    95x12
    115x12
    135x8
    One-Arm DB Rows
    50x12
    70x12
    90x10
    each arm

    Mini Band Pull-Aparts
    3 sets of 20

    One-Arm Rope Pushdowns/One-Arm DB Preacher Curls
    25x3x12/25x3x12
    each arm

    Neck Harness
    25x2x15

    Abs

    (That was it. Everything felt good, starting today my training split is Mon-SQ/DL(heavy), Wed- Bench(heavy), Thu- SQ/DL(light), Sat- Bench(light).)
    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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    Been a fine week for you bro.

  15. #15
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by Coke View Post
    Been a fine week for you bro.
    Thanks a lot



    Monday 9/9/13 Heavy Bench

    Warm-Up
    Side Raises: 5x12, 10x12
    Hammer Curls: 10x15, 15x15
    Mini-Band Pec Flyes: 2 sets of 20

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    215x5
    225x5
    235x5
    245x5
    255x4, no spotter so I didn't try for a 5th

    Close-Grip Bench w/Slingshot(thumb-length from smooth)
    275x3
    275x5

    Med Neutral-Grip Pulldowns
    90x12
    110x12
    130x12
    Seated Cable Rows
    75x12
    100x12
    125x12

    Rear Delts on Pec-Dec
    70x12
    85x12
    100x12

    Lying DB Skullcurshers
    30x12
    40x10
    50x4, BURNT!!
    25x15(one-armed)
    Hammer Curls
    25x12
    30x12
    35x12

    Machine Shrugs(static hold)
    160x12
    180x12
    200x12

    ABS

    (That was it, pretty good workout. Didn't go very heavy on my back work because it was a little sore today.)
    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
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    Tuesday 9/10/13 Heavy SQ/DL

    Warm-Up
    Leg Extensions: 20x20, 30x20
    Lying Leg Curls: 20x20, 30x20
    1-Legged Glute Machine: 22x15, 33x15

    High Box Squats(about 2in or so above depth, paused on box)
    45x5, 2 sets
    135x5
    185x5
    225x5
    275x5
    315x5
    335x5, added Belt
    365x3 add wraps
    385x3

    Rack Pulls- Conv(knee height)
    135x3
    225x1
    315x1
    405x1
    455x1
    495x missed

    1-Legged Leg Press
    1PLx3x15
    each leg
    1-Legged Leg Curls
    30x12
    40x12
    50x8
    each leg
    1-Legged Glute Machine
    33x15
    44x15
    55x15
    each leg

    (That was it. Reason for the high box squats is because it seems to take the pressure off of the hip and doesn't hurt near as bad. I feel retarded squatting high but if it means I can squat without as much pain then I'm gonna do it for awhile. Just call me Dave Hoff with about 1000lbs less weight haha.)
    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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    Thursday 9/12/13 Light Bench

    Warm-Up
    Side Raises: 5x12, 10x12
    Hammer Curls: 10x15, 15x15
    Pulldowns: 70x12, 90x12
    Tricep Pushdowns: 50x15, 60x15
    Pec-Dec Flyes: 50x20, 60x20

    Illegal Wide-Grip Bench Press
    45x12
    95x8
    115x5
    125x3
    145x10
    155x10
    165x10

    Standing Overhead BB Press
    45x5
    95x3
    115x1
    135x3
    145x3
    155x2

    Body Masters Rows
    100x12
    130x12
    160x10
    50x12(one-armed)
    60x12(one-armed)

    Rear DB Raises
    15x12
    20x12
    25x12
    Machine Side Raises
    50x3x20

    One-Arm Rope Pushdowns
    50x12
    60x12
    70x12
    each arm
    DB Curls
    20x12
    25x12
    30x10

    (That was it. Pretty good workout everything was nice and pumped.)
    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
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    Friday 9/13/13 Light SQ/DL

    Warm-Up
    Leg Extensions: 20x20, 30x20
    Lying Leg Curls: 20x20, 30x20
    Reverse Hypers: 45x15, 55x15

    Front Squats
    45x5
    95x3
    135x1
    135x5
    155x5
    175x5

    Speed Deadlifts(standing on Mini-Band)
    135x3
    225x1, 10 sets
    5 sets done conv and 5 sets done sumo

    Glute-Ham Raises
    BWx3x10
    Multi-Hip Machine
    40x2x20(all 4 ways)
    1-Legged Leg Extensions(plate loaded)
    25x2x15
    each leg

    1-Legged Seated Calf Raises
    50x3x20
    each leg

    ABS

    (That was it. Everything felt good, nice fast paced training session.)
    Last edited by muscle_g; 09-13-2013 at 08:51 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

  19. #19
    WBB Team Captain Coke's Avatar
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    Doing fine work man.

  20. #20
    Train Hardcore!!! muscle_g's Avatar
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    Monday 9/16/13 Bench

    Warm-Up
    Side Raises: 5x12, 10x12
    Hammer Curls: 10x15, 15x15
    Mini-Band Pec Flyes: 2 sets of 20

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x5
    235x5
    245x3

    Incline DB Press
    45x12
    55x10
    65x8
    One-Arm Pec-Dec Flyes
    30x20
    45x20
    60x20 each arm

    Wide-Grip BB Upright Rows
    65x3x10
    Machine Shoulder Press
    60x12
    70x12
    80x12
    One-Arm Cable Side Raises
    10x2x12

    (That was it. Was out in the sun all day at work today and my energy just felt drained.)
    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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    Wednesday 9/18/13 Bench

    Rotators: 2 sets of 15

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x2
    275x1
    added Inzer Denim shirt and 2 Board
    315x5
    340x3
    370x3
    405x2

    Close-Grip BP w/Slingshot(thumb-Length from Smooth grip)
    275x2x3

    One-Arm Pec-Dec Flyes
    45x20
    60x20
    each arm

    3-Way Shoulder Raises
    10x2x15(Front/Side/Rear)

    Abs- 100 reps

    (That was it. This is the first time I have been in a shirt in months, everything felt pretty good too. I normally do more chest and shoulder movements on this day but it was getting late and I also done some benching Monday and I also done some benching Monday.)
    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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    Thursday 9/19/13 Lower Accessory

    Warm-Up
    Leg Extensions: 20x20, 30x20
    Prone Leg Curls: 20x20, 30x20

    Front Squats(paused on a parallel box)
    45x5
    95x3
    135x1
    155x3
    175x3
    195x3
    215x3
    no gear

    Speed Deadlifts(w/stiff thick squat bar) Hook grip
    135x3
    250x1, 10 sets(5 conv, 5 sumo)

    Glute-Ham Raises
    BWx8
    BWx6
    1-Legged Leg Press(body masters pin selected machine)
    100x15
    150x15
    200x15
    each leg
    Adducter/Abducter Machine
    110x20
    125x20
    both in & out

    Calf Presses(on leg press)
    230x3x25(2 legged)
    90x3x25(1 legged)

    Abs- 100 reps

    (That was it, everything felt nice and strong. Could've went heavier on the front squats but my hips started bothering me a little, but not as bad as it has been.)
    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

  23. #23
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,656
    Saturday 9/21/13 Bench accessory

    Rotator Cuffs

    Reverse Mini-Band Bench Press(POR grip)
    45x12
    95x8
    135x5
    185x3
    225x2
    275x3 added Reverse Min-Bands here
    295x3
    315x3
    Mini's took off 90lbs at the bottom and fully deloaded at the top

    Ez-Bar Skullcrushers
    70x12
    80x12
    90x12

    Medium-Grip Pulldowns(alternated from the front to behind the neck) plate loaded
    90x12
    100x8
    110x6
    One-Arm DB Rows
    50x12
    60x12
    70x12
    each arm
    Mini Band Pull-Aparts
    3 sets of 20

    One-Arm DB Preacher Curls
    25x3x12
    each arm

    Neck Raises
    25x2x20(front & back)

    Abs: 3 sets of 20

    (That was it, everything felt nice and strong, and the accessory work left my muscles really pumped.)
    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
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,656
    Monday 9/23/13 Bench

    Rotator Cuffs

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    210x5
    220x5
    230x5
    240x5
    250x5

    Low-Incline DB Press
    50x3x12

    Med-Grip Pulldowns(plate loaded)
    110x3x12
    Seated Cable Rows(plate loaded)
    110x12
    120x12
    130x12
    Face Pulls
    20x12
    30x12
    40x12

    (That was it. Couldn't make it to the gym today, so I lifted at my house. My cable machine is plate loaded and it's not nearly as smooth feeling as the gyms cable machines and the weights feel heavier then a normal cable machine.)
    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

  25. #25
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,656
    Wednesday 9/25/13 Legs

    Leg Press(plates on each side)
    1PLx15
    2PLx15
    3PLx15
    4PLx15
    5PLx15
    6PLx15
    7PLx15
    8PLx12

    1-Legged Leg Extensions
    30x3x12
    each leg

    Box Squats 135x5
    225x3x3

    (That was it, squats was really hurting my left hip today. I could still feel it on the leg press but it was more toralable.)
    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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