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Thread: Muscle_G's Back to Basics log

  1. #1
    Train Hardcore!!! muscle_g's Avatar
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    South Carolina
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    Muscle_G's Back to Basics log

    Been awhile since I've posted here. I will start posting my training sessions starting on Monday. I've had a lot of life changes happen lately and my head hasn't been into my training therefore no posting of the workouts. Anyways I haven't competed in almost 2yrs, I've lost a lot of weight so my lifts have gone down, looking to get back onto the platform in Sept. at the SPF South Carolina meet.

    My training is usually 3-4 days a week, depending on how much time I have and how my jobs goes physical wise. May just stick to 3 days for recovery purposes

    Mon- Bench, Shoulders, Tri's
    Wed- SQ/DL
    Fri- Back, Biceps
    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
    fat submariner
    Join Date
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    Location
    Hampshire, UK
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    Good to see you back on WBB bro!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  3. #3
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by macdaknife View Post
    Good to see you back on WBB bro!
    Thanks a lot



    Monday 4/28/14 Bench

    Shoulder Horn: 2x15
    Pec-Dec Flyes: 2x20

    Bench Press
    45x12
    95x8
    135x5
    185x3
    220x5
    230x5
    240x5
    250x5
    260x3, low back cramped up pretty bad on the 2nd and 3rd rep
    added Slingshot(POR grip)
    275x3
    295x3 low back cramped again
    315x1

    Fat-Bar Incline Press
    140x8
    150x8
    160x4

    Chest-Supported Rows(plate loaded)
    25x12
    35x12
    45x12
    55x12
    Face Pulls
    70x12
    80x12
    90x12

    Tricep Pushdowns/DB Curls
    80x20/30x12
    90x20/30x12
    100x20/30x12

    (That was it, everything felt pretty strong tonight. Low back was cramping up on bench pretty bad 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

  4. #4
    Train Hardcore!!! muscle_g's Avatar
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    Tuesday 4/29/14 Squats

    Leg Extensions: 2x20
    Seated Leg Curls: 2x20

    Squats
    45x5, 3 sets
    135x5
    185x5
    225x5
    245x5
    275x5, added belt
    295x3
    315x2

    Glute-Ham Raises
    BWx12
    BWx10
    1-Legged Leg Press(plates on each side)
    1PLx15
    2PLx15
    3PLx15
    each leg

    1-Legged Horizontal Calf Raise
    90x25
    110x25
    130x25
    each leg

    Abs

    (That was it, got to the gym late. This is the 2nd week in a row I've been able to squat raw with zero hip pain!! This is 20lbs heavier then I went last week, so strength seems to be coming along nicely.)
    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
    Senior Member
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    Sometimes a break is much needed even though it's hard getting back into the swing of things. On that note, WELCOME BACK!!

  6. #6
    fat submariner
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    What was the previous hip pain when squatting from?
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  7. #7
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by Alinshop View Post
    Sometimes a break is much needed even though it's hard getting back into the swing of things. On that note, WELCOME BACK!!
    Thanks a lot. I'm hoping to bust a big total(for me anyways) this year.

    Quote Originally Posted by macdaknife View Post
    What was the previous hip pain when squatting from?
    The pain would shoot down the outside of the hip and thigh. I wasn't a muscle because I could take my finger and poke real hard in the area and no pain, and it wasn't the joint because I can rotate my leg no problem. I was thinking it could be tendonitis or something.




    Thursday 5/1/14 Bench

    Shoulder Horn: 2x15
    Pec-Dec Flyes: 2x20
    Pulldowns: 2x12

    Illegal Wide-Grip Bench Press
    45x12
    95x8
    135x5
    155x10
    175x10
    195x10

    Standing Overhead BB Press
    45x5
    95x3
    115x1
    135x5
    135x5
    135x3

    Seated Cable Rows
    100x12
    120x12
    140x12
    40x2x10(one-armed)
    Wide-Grip Pulldowns(to the face)
    90x12
    110x12
    130x12

    One-Armed Reverse-Grip Pushdowns
    40x15
    50x15
    60x10
    each arm
    One-Arm Cable Curls
    30x15
    40x15
    50x15
    each arm

    DB Shrugs(static holds)
    55x12
    60x12
    65x12

    Abs

    (That was it. The Illegal wide grip bench really works the pecs. My 2nd bench day will be mainly focused on light rep benching and shoulder strength. I haven't worked the overhead press in awhile and I think I need it back in. When I hit 450 on bench I was working the overhead press hard, so maybe the results will come back with it. Also my elbows are starting to feel better so I will start back doing heavy skullcrushers on my heavy bench day.)
    Last edited by muscle_g; 05-02-2014 at 04:51 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

  8. #8
    Train Hardcore!!! muscle_g's Avatar
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    Friday 5/2/14 Deadlifts

    Leg Extensions: 2x20
    Prone Leg Curls: 2x20
    Glute Machine: 2x15

    Block Pulls- Conv(3in blocks)
    135x3
    225x3
    315x1
    365x3 added belt
    385x3
    405x3
    310x10

    Stiff-Legged DL's
    225x6
    245x6
    265x6
    1-Legged Prone Leg Curls
    30x12
    40x12
    50x8
    each leg
    1-Legged Glute Machine
    44x12
    55x12
    66x12
    each leg

    Horizontal Calf Raises
    150x25
    170x25
    190x25
    70x2x25(1 legged)

    Abs

    (That was it. Everything felt nice and strong. My glutes and hamstring were tore up from the floor up after this session.)
    Last edited by muscle_g; 05-02-2014 at 10:05 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
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
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    Good stuff. The pain you described sounds like it could've been bursitis... I had it and it wasn't fun!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

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