Muscle_G’s log

[muscle_g]

Decided I’m not gonna compete again until sometime next year. Gonna just train raw the rest of the year and try to build more muscle mass.

[muscle_g]

Sunday 5/26/19 Bench(WK 1)

Warm-up
Rotator Cuffs
Rope Pushdowns
DB Curls

Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
210x5, 4 sets

High-Rep Low-Incline DB Press
40x20
50x20

Neutral-Grip Pulldowns
100x12
130x12
160x12
190x8

Reverse Pec-Dec Rear Delt Flyes/Side Raises
50x15/10x15
65x15/15x15
80x15/20x15

Machine Triceps Dips/Seated DB Curls
90x3x20/17x3x15
One-Arm Pushdowns/One-Arm DB Curls
50x3x20/20x3x15

Like I said, since I’ve decided not to compete again until sometime next year I will be training to get my raw strength up and building more muscle


Monday 5/27/19 Squats(WK 1)

Warm-up

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
305x2, 4 sets

Pause Squats
225x5
225x3

1-Legged Leg Press(as a 45lbs bar)
135x15
155x15
175x13

That was it. Stomach was upset again last night. And I was in & out the bathroom all night. Didn’t get to sleep until after 4:30am. Legs are feeling extremely weak right


Wednesday 5/29/19 Bench(WK 1)

Warm-up
Rotator Cuffs
Pec-Dec Flyes
Pulldowns

Bench Press
45x12, 2 sets
95x8
135x5
185x3
220x5, 4 sets
Added Slingshot
275x5, 2 sets(POR grip)

Incline BB Press
135x8
145x8
155x8
Low-Incline DB Flyes
30x10
35x10
40x10

Straight-Arm Pulldowns
90x12
100x12
110x10
120x10

Seated 3-Way Shoulder Raises(kettlebell)
18x2x12(Front/Side/Rear)

Triceps Pushdowns/Hammer Curls
90x20/25x15
100x20/30x15
110x20/35x15

Face Pulls
40x15
50x15
60x15

Calves
Forearms



Friday 5/31/19 Deadlifts(WK 1)

SSB Squats
45x5, 2 sets
135x3
185x3
230x2, 4 sets

Deadlifts- hook grip
135x3
225x2
275x2
315x1
340x1, 6 sets(3 sets sumo, 3 sets conv) 30sec rest periods

Stiff-Legged Deadlifts
225x6
245x6

Pendlay Rows
135x10
155x10
185x8
205x6
Hammer Shrugs
225x12
315x10
405x8
225x12

1-Legged Lying Leg Curls
30x15
40x15
50x15

Calves
Abs

[muscle_g]

Sunday 6/2/19 Bench(WK 2)

Warm-up
Shoulder Rotations(Int & Ext)
Pec-Dec Flyes
Pulldowns
Rope Pushdowns
Hammer Curls

Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
220x5, 4 sets

High-Rep DB Press(on flat)
50x20
55x20

Wide-Grip Pulldowns
100x12
120x12
140x12
160x7 stopped here, something in my shoulder was hurting

Machine Side Raises/Face Pulls/DB Front Raises
45x20/60x20/10x20
55x20/70x20/15x20
65x20/80x20/20x20

Seated Overhead DB Extensions
50x20
60x20
70x8 burnt
Barbell Curls
40x15
50x15
60x15
One-Arm Triceps Pushdowns
40x20
50x20
60x20
One-Arm Hammer Curls
20x15
25x15
30x15

[muscle_g]

Monday 6/3/19 Squats(WK 2)

Warm-up
Leg Extensions
Seated Leg Curls
Adductor/Abductor(in & out)
Pulldowns

Squats
45x5, 3 sets
135x3
185x3
225x3
275x2
325x2, 3 sets
285x2, 2 sets

Close-Stance Squats
225x5, 2 sets
1-Legged Leg Press(as a 45lbs bar)
135x15
155x15
175x15
Barbell Lunges
30x3x6

One-Arm Machine Rows
70x12
80x12
90x12
Wide-Grip Shrugdowns
100x12
120x12
140x12

Seated Leg Curls
100x20
120x20
140x20

Calves
Abs

Gonna scale my squat numbers down for awhile. Ever since I had that stomach virus my legs feel extremely weak, especially my left leg for some reason. Gonna work on evening out strength in each leg

[muscle_g]

Wednesday 6/5/19 Bench(WK 2)

Warm-up
Shoulder Rotations(Int & Ext)
Pec-Dec Flyes
Pulldowns

Bench Press
45x12, 2 sets
95x8
135x5
185x3
230x5, 4 sets
Added Slingshot(POR Grip)
275x3
295x3

Incline DB Press
50x10
60x10
70x10
Incline DB Flyes
25x12
30x12
35x12

BTN Pulldowns
110x12
130x12
150x7, shoulder still hurting

Reverse Pec-Dec Flyes
50x12
60x12
70x12
Seated DB Side Raises
10x3x20

Triceps Pushdowns
100x20
120x20
Hammer Curls
30x15
35x15

That was it. Bench is feeling strong. Might stop doing back work on my bench days for awhile, as it’s causing some kind of pain in my left shoulder blade area

[muscle_g]

Thursday 6/6/19 Deadlifts(WK 2)

Warm-up
Leg Extensions
Seated Leg Curls
Adductor/Abductor(in & out)
Pulldowns

Squats
45x5, 2 sets
135x1
185x1
225x1
275x1
315x1
365x1 belt
315x1
275x1
225x1
185x1
135x1

Deadlifts- hook grip
225x3
275x3
315x1
370x1, 6 sets(3 sets sumo, 3 sets conv) 30sec rests in between

Stiff-Legged Deadlifts
245x2x6

1-Legged DB Squats/Seated Leg Curls
20x2x10/110x2x20

Calves
Abs

[muscle_g]

Monday 6/10/19 Bench(WK 3)

Warm-up
Rotator Cuffs
Pec-Dec Flyes

Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
235x5, 3 sets

High-Rep DB Decline Press
60x20
70x20

3-Way Shoulder Raises(Front/Side/Rear)
15x3x12

JM Triceps Press/Ez-Bar Preacher Curls
65x15/35x15
85x12/45x15
95x8/55x8
One-Arm cable Kickbacks/One-Arm Hammer Curls
20x15/25x15
30x15/30x15
40x15/35x15

Neck Harness(Front & Back)
30x20
40x20

[muscle_g]

Tuesday 6/11/19 Squats(WK 3)

Warm-up
Leg Extensions
Standing Leg Curls

Squats
45x5, 3 sets 135x3
185x3
225x3
275x2
315x1
350x2, 3 sets(knee wraps(loose), Belt)
245x5 paused
265x4 paused

1-Legged Leg Press(counted as a 45lbs bar)
135x15
185x15
225x15
Bulgarian Squats
15x2x10

BTN Pulldowns
100x12
130x12
160x8
One-Arm Seated Cable Rows
40x12
50x12
60x12
DB Scapular Shrugs(on incline)
40x3x12

1-Legged Standing Leg Curls
35x20
50x20
65x20

Calves
Abs

[muscle_g]

Friday 6/14/19 Squats/Deadlifts(WK 3)

Warm-up
Leg Extensions
Lying Leg Curls
Adductor/Abductor(in & out)

Squats
45x5, 3 sets
135x1
185x1
225x1
275x1
315x1
365x1 added belt
405x1 knee wraps
365x3 belt, knee wraps
315x5 belt
225x10 belt
135x20

Block Pulls(low shin level) hook grip
135x3
225x3
275x2
315x1
390x6 belt

Dimmel Deadlifts
135x10
155x10
1-Legged Standing Leg Curls
40x20
50x20
60x20

Calves
Abs