Muscle_G's Raw/Geared training log

[muscle_g]

Well I feel it's time to start a new log. I have some goals for the new upcoming 2012 year. One of of my goals is to compete in my first raw meet, so I will be training raw for awhile to build up a better raw base. And another goal of mine is to get back into my gear and get a 1500+ total and qualify for a Class 1 lifter in either the 220's or 242's. This training log will be a mixture of both raw and geared training, so please follow along with me into my next few meets

Training will be as usual
Mon- Bench
Tue- Squats
Wed- Accessory
Thu- Declines
Fri- Deadlifts
Sat- Accessory(if I have time)

[muscle_g]

Monday 11/14/11 Bench(WK 1)

Warm-Up
Standing Rotators: 3x12, 5x12
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 12x15
Pulldowns: 70x12, 90x12

Bench Press
45x12
95x8
135x5
185x3
225x1
245x6, 2 sets
225x8 last rep paused

Close-Grip BP(thumb length from smooth)
205x5
215x5

Hammer-High Rows(weight on each side)
70x12
80x12
90x12

Rear DB Raises
15x12
20x12
25x12

Hammer Curls
25x12
30x12
35x12

Machine Shrugs(static hold)
150x12
200x12
250x12

Tricep Pushdowns
80x20
90x20
100x20
just to pump the tri's up a little

(Good first workout back since the meet. Bench sets felt really good, entire upper body feels pumped right now.)

[Liftamulti]

You've never done a raw meet?! Craycray

Holy assistance. Anyway, I'm in like... Uh couldn't think of anything lol. I'm in.

[muscle_g]

You've never done a raw meet?! Craycray

Holy assistance. Anyway, I'm in like... Uh couldn't think of anything lol. I'm in.

Nope never competed raw before, but it's one of my goals next year. I've always done alot of raw offseason training. I want to start competeing both raw and geared.

[muscle_g]

Tuesday 11/15/11 Squats(WK 1)

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 30x25, 50x25
Reverse Hypers: 50x15, 60x15

Squats
45x2x10
135x5
185x5
225x5
275x5 added belt here
295x5
left hip is still bothering me

High Box Squats(1in above depth)
225x3
295x3
335x3 belt
225x20
this took some of the pressure off of my hip

Hyper Extensions
BWx10
30x2x10
Multi-Hip Machine
60x2x15(both in & out)

Calf Presses(on leg press)
250x3x20(2 legged)
90x3x20(1 legged)

Ab Wheel
3 sets
DB Side Bends
60x15
70x15
80x15

(Squats felt strong but my left hip is still bothering me. Instead of the SSB pause squats today I decided to do the high box squats to take some of the pressure off of my hip.)

[muscle_g]

Wednesday 11/16/11 Aux(WK 1)

Straight-Arm Pulldowns
40x12
50x12
60x12
Face Pulls
40x12
50x12
60x12
Wide-Grip Pulldowns
80x12
90x12
100x12

Med-Grip Shrugdowns
90x12
100x12
110x12
Williams Shrugs
100x12
110x12
120x12
4-Way Neck Machine
20x15
25x15
all 4 sides

Weighted Ab Bench Machine
15x20
20x20
25x20

Hammer Horizontal Calf Presses
150x3x20

Reverse BB Curls
20x20
30x20
20x20

(Good workout. I was feeling pretty sore before going to the gym, but this felt like it moved some of the latic acid out of the muscles.)

[muscle_g]

Thursday 11/17/11 Declines(WK 1)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Pulldowns: 70x12, 90x12

Decline Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
300x6 last rep paused
305x6 last 2 reps paused
280x8 last rep paused for a 2 count

Standing Overhead Press
45x5
95x3
115x3
135x3x3 Belt

Hammer-Low Rows(weight on each side)
70x12
80x12
90x12

Rear Delts on Pec-Dec
90x12
100x12
110x12
Seated Side Raises
5x2x20

Hammer Curls
15x12
20x12
25x12

Machine Shrugs(static hold)
100x12
150x12
200x12

(Good workout, all of my declines sets felt really strong today. I like the overhead presses I think I will keep them in my routine for awhile. I will stick to 135 again for the overhead presses next week, it's been awhile since I've done any type of shoulder pressing. And I don't want my shoulders to start hurting, so I will take it slow and steady on them.)

[muscle_g]

Friday 11/18/11 Deadlifts(WK 1)

Warm-Up
Leg Extensions: 30x25, 45x25
Seated Leg Curls: 30x25, 40x25

Rack Pulls(knee heigth level)
135x3
225x1
315x1
365x1
405x3 added belt
455x3
475x3
495x3 PR!!!
545x1 PR
585x missed
585x1 Tandum DL with Cameron lol

Stiff-Legged DL's
225x5
275x5
315x5

Seated Leg Curls
60x12
80x12
100x12
Standing 1-Legged Leg Curls
22x2x10
each leg

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

Seated Crunch Machine
PL4x3x20

(That was it, pretty good workout. 495 for 3 and 545 is the most I've ever done on Rack Pulls. The plan was just to work up using triples, but we were just having fun!! Last time I did these I only got like 500-505 for 1 hard rep. This will probably be the last time I do rack pulls in this training cycle. I just feel that they are not a very functional exercise. I will go back to doing Block Pulls every other week.)

[samsont]

nice lifts man. love the volume. good luck.

[AngryElf]

Training looks solid! I've never done a raw meet either... of course I don't want to.... keep up the good work. Any idea when your next meet is?

[muscle_g]

nice lifts man. love the volume. good luck.

Thanks alot

Training looks solid! I've never done a raw meet either... of course I don't want to.... keep up the good work. Any idea when your next meet is?

Thanks Elf. Right now I don't have any meets planned so I don't really know when my next one will be. Maybe around the Spring time of next year.

[muscle_g]

Saturday 11/19/11 Aux(WK 1)

Straight-Arm Pulldowns
40x12
50x3x12
Face Pulls
40x12
50xx3x12
Nuetral-Grip Pulldowns
70x12
80x12
90x12

Med-Grip Shrugdowns
80x3x12
4-Way Neck Machine
10x2x15(all 4 sides)
Cable Shrugs
50x3x12

Lying Ab Bench Machine
20x3x20

Seated Calf Raises
50x3x20

Reverse BB Curls
20x3x20

Recumbent Bike: 20mins

(That was it, my body feels pretty sore right now. Hopefully these auxiliary workouts will help improve my recovery. Like I said I am gonna start doing 20-30mins of cardio on these days.)

[muscle_g]

Monday 11/21/11 Bench(WK 2)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Pulldowns: 70x12, 90x12
Side Rotators w/tubing: 2x15

Bench Press
45x12
95x8
135x5
185x3
225x1
250x6
255x6
230x8

Close-Grip BP(thumb length from smooth)
205x5
215x4

Body Masters Rows
100x12
120x2x12

Rear DB Raises
10x12
12x12
15x12

Hammer Curls
20x12
25x12
30x12

Machine Shrugs(static hold)
100x3x12

Tricep Pushdowns
100x15
110x15
120x15

Stationary Bike: 10mins

(That was it. I wasn't feeling 100% strength wise, but I still got all of my reps on bench. Might stick with 255 for 2 sets of 6 next week.)

[muscle_g]

Tuesday 11/22/11 Squats(WK 2)

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 30x25, 50x25

Squats
45x5 close stance
45x5 med stance
45x5 comp stance
135x3
225x2
315x1
365x2 6 sets, added power pants briefs here

High-Bar Close-Stance Squats
225x3x5

Ultra-Wide Stance Squats
135x2x10

1-Legged Leg Extensions(plate loaded)
45x2x12
1-Legged Kneeling Leg Curls(plate loaded)
50x2x12
each leg

Calf Presses(on leg press)
250x3x20(2 legged)
160x2x20(1 legged)

Standing Cable Crunches
100x15
120x15
140x15
DB Side Bends
65x15
75x15
90x15

(That was it, squats felt strong. My left hip is still bothering me, espeacilly with raw squats so I am gonna use my power pants until it easies off some. Foam rolling and ice tonight and tomorrow.)

[muscle_g]

Wednesday 11/23/11 Aux(WK 2)

Straight-Arm Pulldowns
50x12
60x12
70x12
Face Pulls
50x12
60x12
70x12
Wide-Grip Pulldowns
70x12
80x12
90x12

Hammer Shrugs
90x3x20
BB Upright Rows
35x12
40x12
45x12
4-Way Neck Machine
20x2x15(all 4 sides)
30x15(back only)

Lying Ab Bench Machine
20x20
25x20
30x20

Seated Calf Raises
50x3x20

Reverse BB Curls
15x20
25x20
35x20

(Good workout. Couldn't get in any cardio today, had a appointment at the chiroprator so I had to hurry.)

[muscle_g]

Thursday 11/24/11 Declines(WK 2)

Warm-Up
Standing Rotators: 3x12, 5x12
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Pulldowns: 70x12, 90x12
Side Rotators w/Tubeing: 2x12

Decline Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
310x6
315x5, missed 6th rep
290x8
didn't have a spotter or anyone to hand off to me so this made everything alot harder then it should of been

Standing Overhead Press
45x5
95x5
135x3x3

Hammer-Low Rows(weight on each side)
70x3x12
45x2x15(one-armed)

Rear Delts on Pec-Dec
85x12
100x12
110x12
Seated Side Raises
10x12
15x12
20x12

Hammer Curls
20x12
25x12
30x12

Hammer Shrugs(static hold)
90x12
140x12
200x12

(That was it, didn't have a spotter today so it made things more difficult then it normally would have been. My upper back right under my left shoulder blade is still knotted up(reason for chiropractor visit), so that's why I didn't go any heavier on my upper back work. Considering things I still had a pretty good workout!! Happy Thanksgiving everyone!!)

[muscle_g]

Friday 11/25/11 Deadlifts(WK 2)

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 30x25, 50x25
Pulldowns: 70x12, 90x12

Front Squats
45x5
95x3
135x1
145x3
155x3
165x3

Deadlifts- Sumo
135x3
225x3
315x1
365x5(Briefs, Belt)
405x3(Briefs, Belt)
425x1(Briefs, Belt)
445x1(Briefs, Belt)
405x2x2(Briefs, Belt)

Stiff-Legged DL's
225x5
275x5
225x5

Prone Leg Curls
60x12
80x12
100x12

Standing Calf Raises
60x3x20(2 legged)
BWx2x20(1 legged)

Side Cable Crunches
90x15
110x15
130x15
Seated Crunch Machine
PL4x20
PL5x20

(That was it, back is still feeling tight so I went with a sumo stance today. I can also still feel my hip so I put on my power pants briefs to help with it. Deadlifts still felt very strong tonight.)

[muscle_g]

Saturday 11/26/11 Aux(WK 2)

Straight-Arm Pulldowns
40x12
50x3x12
Face Pulls
40x12
50x3x12
Neutral-Grip Pulldowns
60x12
70x12
80x12

Williams Shrugs
80x12
90x12
100x12
Cable Shrugs
40x12
50x12
60x12
4-Way Neck Machine
15x2x15(all 4 sides)
25x15(back only)

Seated Crunch Machine
90x20
100x20
110x20
120x20

Hammer Calf Presses
180x3x20

Behind the Back Wrist Curls
40x20
50x20
60x20

Treadmill- 20mins

(Good workout, everything is feeling good.)

[muscle_g]

Monday 11/28/11 Bench(WK 3)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Pulldowns: 70x12, 90x12

Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
325x3(DD shirt) added 2 board here
350x3(DD shirt) 2 board
370x3(DD shirt) 2 board
405x3(DD shirt) 2 board, previous PR off of a 2 board

Chaos Press(This is sorta like a Bamboo press)
135x3x5, 10 sec holds at the top on last reps
used 3 different grips on each set

Hammer-High Rows(weight on each side)
80x12
105x12
115x8

Rear DB Raises
10x12
15x12
20x12

Hammer Curls
25x12
30x12
35x12

Machine Shrugs(static hold)
160x12
200x12
240x12

V-Bar Tricep Pushdowns
60x20
80x20
100x20

(Good workout tonight. The plan this training cycle is since I'm hopeing to do a raw meet sometime next year, I'm gonna go raw 2 weeks and then gear up on the 3rd week. Just so I don't loose the feel for the gear. I'm gonna do a raw meet that is if my damn hip will ever get better!! Also another goal for next year is to total 1500-1600 geared sometime next year.)

[Liftamulti]

What gear do you use?

[muscle_g]

What gear do you use?

I use all Inzer gear

For squats I use the T-Rex, Predator briefs, and 2.5m Inzer Z wraps

Bench I use a Radical Denim shirt, and True Black wrist wraps

Deadlifts I use a Max DL suit, and Power Pants briefs


Today I'm gonna try out my Leviathan suit on squats. It's loose on me but I've never tried it with my Predator briefs. And I'm thinking of trying out my T-Rex for sumo pulls.

[Liftamulti]

I use all Titan, does that mean we are enemies now?





Lol jk, that's cool

[muscle_g]

I use all Titan, does that mean we are enemies now?





Lol jk, that's cool

lol, ur still my friend

[muscle_g]

Tuesday 11/29/11 Squats(WK 3)

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 30x25, 50x25
Reverse Hypers: 45x15, 55x15

Squats
45x5 Close stance
45x5 Med stance
45x5 Comp stance
135x3
225x2
315x1
405x1(Predator Briefs, Belt)
455x1(Briefs, Belt)
495x1(Briefs, belt)
545x1(Leviathan suit/straps down, Briefs, Belt)
585x1(Leviathan suit/strap up, Briefs, Belt, knee wraps)
615x1(Leviathan suit/straps up, Briefs, Belt, Knee Wraps) 15lbs PR!!!!

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

Ultra-Wide Stance Squats
135x10
145x10

Reverse Hypers
90x12
135x12
165x12

Seated Calf Raises
90x3x20

Standing Cable Crunches
100x15
120x15
140x15
Cable Side Bends
80x15
100x15
120x15

(Very good workout tonight!! Hit a 15 lbs PR and it felt really good, very strong coming up.)

[AngryElf]

Great squats! Is this your first time in a leviathan? I've never used one but have always been curious to try one out. They look awesome, everyone I see in one squats BIG!

[muscle_g]

Great squats! Is this your first time in a leviathan? I've never used one but have always been curious to try one out. They look awesome, everyone I see in one squats BIG!

No I've had it for awhile. I used to squat in it with power pants under it. I really liked it with the Predators. It's actually made for a heavy 275'er and I only weigh about 233, but the Predators make it it tighter around the hips. It's easy to get on, but a bitch to take off lol

[muscle_g]

Wednesday 11/30/11 Aux(WK 3)

Straight-Arm Pulldowns
50x12
60x12
70x12
Face Pulls
50x12
60x12
70x12
Wide-Grip Pulldowns
70x12
80x12
90x12

Hammer Shrugs
90x3x20
Upright Rows
45x12
50x12
55x12
4-Way Neck Machine
20x3x15(all 4 sides)

Lying Ab Bench Machine
20x20
25x20
30x20

Seated Calf Raises
70x3x20

Reverse BB Curls
15x20
20x20
25x20

Recumbent Bike- 20mins

(That was it, felt kind of tired today. Cardio really had me sweating today.)

[Liftamulti]

Leviathan. Hardcore stuff man. Gjdm.

[muscle_g]

Leviathan. Hardcore stuff man. Gjdm.

Yes sir!! The Leviathan is the best multi ply suit out there!

[Liftamulti]

Yes sir!! The Leviathan is the best multi ply suit out there!

What made you get into multiply?